Jason Quan - Online Coach

04/01/2022

Within 12 weeks I can help you go from

Feeling frustrated, unhappy and thinking you’ll never get the results you want

To

Feeling confidant, fit, strong and set up for future success

09/12/2021

Was great to jump on air with on Sunday to chat about our ultra marathon that takes places on the 18th of December raising funds for

Thanks to everyone who has donated so far 💪🏻

& have decided that there will be 2 prizes up for grabs over Christmas.

Anyone who donates will be entered into a draw to win 5 free personal training sessions in the new year, any donation at all enters you into the competition 👊🏻

Donation link below 💪🏻

iDonate.ie - Jason Quan & Clive Grehan

03/12/2021

That’s the protein sorted anyway 💪🏻

Delighted to have on board to support our training on the lead up to the ultra marathon.

126km each in total
Broken up between
Run, Bike, Ski & Row

Trying to raise funds for

Any donation helps 🙏🏻

Link for donations is here

https://www.idonate.ie/JasonQuanCliveGrehan

01/12/2021

Hi everyone 👋🏻

and are raising funds for by completing an Ultra Marathon in 1 Day.

126km in total 💪🏻

All money raised goes towards providing a free counselling and family support service in Teac Tom, Kilkenny and Stradbally, Co. Laois.

They receive no government funding and rely entirely on fundraising and donations from the local community and businesses to provide their services.

They're a community based su***de prevention, mental health awareness and bereavement support charity.

They provide free counselling services to individuals, families and friends who have been affected by su***de and they support our community by providing a safe space to talk.

With Christmas around the corner it would be great to support this charity as we all know how difficult a time it can be for those suffering

We’re hoping this event can inspire people to be more active as the benefits from physical exercise can be great for your mental health.

Any donation at all would be a great help.

Donations below

https://www.idonate.ie/JasonQuanCliveGrehan

28/05/2021

Macronutrients, or “macros" are forms of chemical energy that are measured in kilocalories, or “calories”, and are used by the body as fuel.⁣⁣⁣
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They include protein, carbohydrates, fats, fibre, and alcohol. And although it is not a source of calories - water is also a macronutrient.⁣⁣⁣
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➡️𝐋𝐞𝐭’𝐬 𝐡𝐚𝐯𝐞 𝐚 𝐥𝐨𝐨𝐤 𝐚𝐭 𝐭𝐡𝐞 𝐭𝐡𝐫𝐞𝐞 “𝐦𝐚𝐢𝐧” 𝐦𝐚𝐜𝐫𝐨𝐬:⁣⁣⁣
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PROTEIN⁣
Protein is the building block of all the tissues in the body. It is important for muscle growth and repair, and also in the production of hormones and enzymes in the body.⁣⁣⁣
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🌟 1g of protein = 4kcal of energy⁣⁣⁣
Sources include: Red meat, poultry, fish, eggs, whey, dairy, legumes, grains, nuts, seeds vegetables⁣⁣⁣
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CARBOHYDRATES⁣
Carbohydrate are the preferred fuel source for the body. The play an important role in energy production - being the most readily available form of energy for the body.⁣⁣⁣
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🌟 1g of carbohydrates = 4kcal of energy⁣
Sources include: Fruit, grain, wheat, potato, rice, pasta, cereal.⁣⁣⁣
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FATS⁣
Fats provide the body with a slower release source of energy. They are extremely important for hormonal function, and also for cell integrity.⁣⁣⁣
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🌟 Fat is a dense source of fuel, with 1g = 9 kcal of energy⁣⁣⁣
Sources include: Fish, oil, nuts, avocado, butter⁣⁣⁣
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Why is this important to understand?⁣
While the calories you consumes affect whether you will lose, maintain, or gain weight - the macronutrients you consume can affect the composition of this weight. ⁣⁣⁣
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Most importantly though, it can affect HOW you will feel - leading to better compliance when you’re following a nutritional plan ✅⁣

How you feel after a take away is a lot different then a home made stir fry 💪🏻

27/05/2021

Online Coaching 💥

Progress Picture 💪🏻
⬆️Muscle
⬇️3lbs
⬇️24cm

Shoutout to this client 🙌🏻
Pleasure to coach

Willing to learn and put in the work from Day 1 💪🏻

Doors are open to new online clients with the start date 7th of June.

Limited spaces!

Training plan
Nutrition
Accountability
Support
Private Facebook Group
Guaranteed Results

Dm me with the words ‘READY’ and I’ll send you the details.

Only apply if you’re really looking to make a change and get results, trust me you won’t forget it 💪🏻

14/05/2021

Are you ready ?

Just over 3 weeks till gyms open again👌🏻

Make sure you’ve got a plan in place to smash your goals.

Have a training program

Get a coach for accountability & guidance if you need it, don’t be afraid to invest in yourself after such a long time away

Get a training partner to keep you motivated

Set realistic goals and get after it 💪🏻

Happy weekend, looking forward to seeing you all very soon 🏋🏻‍♂️



Need any help

13/05/2021

Comfort zone 👊🏻🏋🏻‍♂️ let’s get out of it.

The deadlift,
This is an exercise that takes you out of your comfort zone. Over time you can load up the bar and continue to set personal best it gets harder and harder but when you finally get that new PB it gives you that feeling of accomplishment 👊🏻

Starting any fitness journey is a tough decision, it’s very easy to stay in that comfort zone, not getting steps not eating well not getting workouts done continuing on with bad habits that you’ve had for years.

It’s hard to reach your health and fitness goals but when you do you feel no other feeling like it, it takes hard work and patience with many ups and downs but when you get there you’re a completely different person

If you’re ready to make a serious change to your health and fitness and change your lifestyle for good and finally get into the shape you want then drop me a message today with the words “I’m in” and let’s f**king go 💪🏻

07/05/2021

Here’s my top tips to get you accountable and get the results you want when the gyms reopen.

1. Hire a Coach
When hiring a coach online or face to face make sure you do your research first to make sure they’re a good fit for you.
Having a coach is something I feel everyone should do at least once, it’ll give you clarity on how to train while also keeping you on your toes making sure you’re getting the results you want.

2. Grab a training buddy
Having a training partner is a brilliant way for you and your mate to keep each other accountable, there’s often times where you’ll be lacking motivation to get your sessions in, this is where you or your mate will be be able to inspire each other to make sure you stick to your plan. It also adds a bit of healthy competition during sessions.

3. Writing weekly training / nutrition goals.
A start of each week you should write down what you’d like to achieve in the week. It could be to get 3/4 sessions in, 10K steps everyday, track your calories and drink 3 litres of water. Having it down on paper makes it a real goal rather than saying it to yourself in your head. Tick them off as you go during the week ✅

4. Weekly check in
Having a weekly check in with yourself keeps you focused during the week on your short and long term goals. If you know you’ve got your check in your less likely to be slacking when it comes to training and nutrition. Things I like to use with my clients are weight, body measurements, progress pictures, weekly steps & sleep. It’s quite rewarding when you see your progress each week and keeps you motivated on the big picture.

Hope this helps you reach your goals and best of luck when the gyms reopen 💪🏻👊🏻

07/05/2021

Tips to keep you accountable and get the results you want when the gyms reopen.

Hire a Coach / Trainer
Grab a Training Buddy
Write Down Weekly Training / Nutrition Goals
Weekly Check In

05/05/2021

RECOMMENDED FOOD TYPES TO INCREASE SATIETY⁣
Save this post! ↗️⁣
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Disclaimer: These foods are not magical and will not burn fat on their own. The inclusion of these foods will allow better hunger management and therefore allow your client to progress through their fat loss phases.⁣
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The best way to combat this hunger is to be smart with both the quality and quantity of the foods being consumed.⁣
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For example, let's say your client's goal is 1800 calories a day. If they eat 1800 calories of 'whatever', they might be able to do it for a little while... But then may also begin to struggle with feelings of hunger & fatigue (possible due to lack of nutrients & satiating meals).⁣
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Here are 4 food types you should aim to include in your diet to increase satiety⁣
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1️⃣ Foods high in protein⁣
For example: chicken, turkey, beef, fish, shrimp, greek yogurt, cottage cheese & eggs are high in protein and promote satiety!⁣
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2️⃣ Foods high in fiber⁣
Fiber helps keep you full and regular. It is commonly found in fruits, veggies, wholegrain, seeds.⁣
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3️⃣ High satiety/filling foods⁣
Boiled potatoes, beans, oats & foods high in soluble fiber will help your client feel "fuller" for a longer period of time. Plus, these sources have been shown to be more filling than other carb sources.⁣
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4️⃣ High volume foods⁣
Foods like salad, leafy greens, zucchini, spinach, popcorn, carrots, etc. are lower in calories so your client can eat a lot more volume & still hit their targets.⁣
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If you, or your clients, are struggling with weight loss & hunger management, implement these types of food on a daily basis!⁣