#teamjps

At the start of this cut the goal was to bring back my 2014 version with a little more size. I think we got pretty close 🤗. - The pic on the right was taken 2 weeks ago. Im happy with where we got to condition wise, now its time to maintain this current look for a little while and slowly increase calories so we can pack on some more size and not gain too much fat. - Swole is the goal and size is the prize @jacobschepis_jps 😉. • • • #staymassive #teamjps #operationcloudsoon #swoleisthegoal #transformation #bodybuilder #gymlife #aesthetics #physique #abs #fitnessaddict #gains #instafit #strong #ifbb #beastmode #npc #cardio #dedication #fitnessmotivation #muscles #getfit #mensphysique #powerlifting #gymrat #exercise #ripped #body #iifym #nutrition @jpshealth_fitness

- Top single @ 175 followed by 3x3 @ 152.5 - Coach and i are taking a relatively different approach to prepare for this upcoming comp. From gathering data and effective communication, we noticed that my body did not respond very well to train with very high intensity. Every time the intensity was taken near maximal, i would either get severe joint pains, lack motivation or get sick as a result of poor immune system (which is expected in an overreach state) This would then influence performance as i was not recovered and prepared for training sessions. - This time we have kept everything sub-maximal and its fair to say that it has been a very effective method for my body. Strength has increased on a weekly basis and recovery has been on point so far. - Is this what the theory says? Probably not. In theory, specially in peak week, you would train with a fairly high RPE and make it as specific as possible. But from my experience, parts of practical component of training is slightly different to what the science says. What we know works for majority of population under the bell curve... Its important to know there are outliers or more effective methods that can be applied in practice which might be different for each individual. And there is no magic either... Its a matter of trial and error to see what works - #squats #powerlifting #bench #deadlifts #gym #strength #coach #bodybuilding #nutrition #diet #fatloss #muscle #fat #teamjps

A contest prep isn’t simply slashing calories and ramping up cardio! - A well designed contest prep will see various phases of aggressive-conservative dieting and periods of maintenance calories. - Sprinting from start to finish can lead to less than desirable outcomes on stage, and pacing yourself will often mean you can spare muscle, adhere better and delay the onset of unfavourable adaptations. - As you can see, our man @damonsalakas calorie intake hasn’t been going down since day 1 of the prep. In fact, it went up considerably after coming out of the gates fast to set him up for a digging phase before we peak into his first show! - To learn more, join us for our 2-Day Advanced Body Composition Course this weekend at our airport west facility. - #TeamJPS #RaisingTheStandards - #bodybuilding #transformation #fitness #fatloss #strong #strength #fit #fitness #abs #sixpack #shredded #shred #chest

#Repost @jpshealth_fitness (@get_repost ) ・・・ Protein distribution, does it matter? - How you spread your protein intake throughout the day may not be as important as simply hitting your daily total. - When dieting for fat loss, adherence is key and if it means unevenly skewing your protein intake to meet your daily totals and remain in hypocaloric conditions, then so be it. - If you’re in a gaining phase and are eating at a calorie surplus, your best bet is to spread your daily total evenly across your meals in an attempt to maximise muscle protein synthesis. - @ianbrownmccarthy scoured the research on protein timing and dosing and these were the findings! - How do you spread your protein intake throughout the day? - #TeamJPS #RaisingTheStandards - #TeamJPS #RaisingTheStandards - #protein #nutrition #flexibledieting #fitness #iifym #dieting #musclegain #fatloss #bodybuilding #powerlifting #personaltraining #melbourne

Does protein distribution matter? In this collaborative infographic, I aimed to answer that question. In short: there is some evidence in favor of higher meal frequencies, but we need more evidence to make very conclusions & recommendations, and what you’re best off doing in practice depends on your goals and what you find practical. Let me know what you think, and stay tuned for more infographics and articles from @jpshealth_fitness ! #LiftingForLife #TeamJPS #protein #proteinintake #proteindistribution #theprotonz #gottagetdemprotonzbro #everytwothreehours #itsscience

Goodluck to our very own JPS team members at the 2018 staging of the @guardsmangames ! We bring the energy! #TeamJPS #WeKnowEnergy #GuardsmanGames #EnergyExperts #Jamaica #winners

Protein distribution, does it matter? - How you spread your protein intake throughout the day may not be as important as simply hitting your daily total. - When dieting for fat loss, adherence is key and if it means unevenly skewing your protein intake to meet your daily totals and remain in hypocaloric conditions, then so be it. - If you’re in a gaining phase and are eating at a calorie surplus, your best bet is to spread your daily total evenly across your meals in an attempt to maximise muscle protein synthesis. - @ianbrownmccarthy scoured the research on protein timing and dosing and these were the findings! - How do you spread your protein intake throughout the day? - #TeamJPS #RaisingTheStandards - #TeamJPS #RaisingTheStandards - #protein #nutrition #flexibledieting #fitness #iifym #dieting #musclegain #fatloss #bodybuilding #powerlifting #personaltraining #melbourne

A Simple Guide to Scientific Nutrition...finally released - A lot of time and effort has gone into putting this together. The goal of this book was to simplify the science behind dieting and to ensure the reader understood every part of it. A basic but informative book that serves as a great starting point for individuals who are new to the gym/nutrition, individuals who have been trialling different diets with no success, or individuals who want to learn how we apply nutrition here at JPS. Also, if you are a personal trainer who is unsure about programming nutrition for your clients, or want to improve the quality of your service, we have provided guidelines and diet approaches that you can tailor straight to your clients - Will be available for purchase on Amazon within the coming hours - #fitness #bodybuilding #teamjps #nutrition #diet #book

Motivation low? - It’s extremely common at this time of year in the Southern Hemisphere for many trainees to experience lower than usual motivation to train. - Shorter days, less sun and cold weather are a recipe for slothery . - That being said, don’t berate yourself too much or overthink things. - Motivation comes and goes. It’s fleeting and shouldn’t be the premise of training. - My desire to train legs has been at an all time low of late. But instead of giving myself a hard time, or overthinking things, I just focus on getting under the bar and performing one set at a time. - I feel this is the best way to approach periods of lowered motivation - getting out of your head and putting yourself in a position to ‘do’ the task at hand. - And hey, if you do this more often than not, you’ll still make progress, even in the absence of ‘motivation’. I managed to hit a cheeky PB of 165kg on the RDL. - It’s a fine line between being optimistic and critical of yourself during these times... - Too much praise or acceptance = self sabotage and complacency. Too much critique = low self esteem and self efficacy. - Those who fall in the middle, often progress the best. - Ps - feet elevated squats as an improv hack squat because I wasn’t going to let a lack of equipment be an excuse to skip another leg session... #TeamJPS

FEARS & INSECURITIES, we all have them...some of us can manage them and some are crippled by them. Its up to each of us how we deal with them and confront them 👍. - Taking your fears head on and admitting your insecurities is a step in the right direction. - One of my fears is giving into temptation and not having the will power to limit myself when it comes to food...yes...you read that correctly. When I set a goal to challenge my self in terms of physical change...I stick to it, I get lean and look great. But then what? 🤔 - Each time I have successfully cut weight and gotten lean I hold it for a period of a couple weeks, then all the hard work comes undone with a sprial of out of control eating. I don't deny my wrong doing or hide from it, and I share it with you all because I know some of you reading this have been through the same. - So...this time around, I am supposedly "prepared" with the right tools and knowledge of how to get through this period with as little difficulty as possible. Yes its going to take some fkn discipline, more discipline than what it took to start dieting in the first place...why...because there is no big goal to reach anymore...I have more freedom and can relax on the diet a little...but that "little" bit of relax on the diet here and there can easily turn into a BIG step backwards...and that's what I fear. Failure to have self control and discipline. - I am aware, I have been down this road many times. Its time to face my fear, be strong and have the courage to make smarter choices. Life is for living...and it doesn't have to be in extremes, to this day I'm still trying to find the in between and have a little more balance. - In terms of insecurities...well I have small calves...not much else needs to be said 😳😆 - - - #realtalk #life #mindovermatter #notyouraveragebro #teamjps #backtoschool #staymassive #teamjps #science #roadtoshredded #shredded #oldschool #bodybuilder #gymlife #aesthetics #quote #quoteoftheday #picoftheday #fitfam #fitness #gymlife #benchpress #deadlift #gains #zyzz #goldenera #goldeaesthetics #squats #squat #nikon @jpshealth_fitness

It’s become the cool thing to do to blame coaches for a competitors behavior, physique, and post comp relationship with food. Don’t get me wrong, bad coaches exist, but if you check out the list on the left, so many of these girls who blame coaches for their post show experience could have avoided this by being open and honest with their coach from the start. We try to go through what is inherently extreme and unhealthy in the best way possible. - Check out what 3dmj says: - #Repost from @team3dmj if it sounds extreme, that’s because IT IS EXTREME 💪💪💪 Stepping on stage is serious business... - As @andreavaldez has said: “Bodybuilding is the ability to go in and out of physical and mental health”... - There are many risks and consequences associated with dieting down to extremely low levels of body fat. - Therefore, the decision to embark on a journey to the stage is one that should entail quite a considerable amount of thought and planning. - Before we prep any client for the stage, we run through a series of check points to ensure that they are physically, mentally and emotionally prepared and equipped for the process ahead. - Bodybuilding can be an extremely rewarding, and a process of self actualisation, when done correctly! - To learn more about how to set up and execute a contest prep, join us for our 2-Day Advanced Body Composition workshop next weekend! Link in our bio for tickets! - #TeamJPS #RaisingTheStandards - #fitness #fit #physique #bodybuilding #muscle #diet #bikini #model #fitnessmodel #contestprep #melbourne #personaltraining

⚡️Los “mini cut” son fases de pérdida de grasa cortas pero intensas. 🗑Nos ayudan a deshacernos y “limpiar” parte del exceso de grasa que se gana tras una fase extensiva de aumento de músculo y peso. ⚠️ Y previenen que sigamos acumulando más grasa de la que desearíamos. ⏰ Es un lapso de tiempo entre 4 y 6 semanas en más que disminuimos drásticamente la ingesta calórica, para después retomar el aumento de masa muscular. 🚫 Los principiantes deberían mejor enfocarse a construir la mayor cantidad de músculo, aprender las bases y fundamentos de nutrición y entrenar correctamente durante al menos un año continuo antes de intentar un mini cut. En las siguientes semanas iré subiendo más información sobre mi proceso en este minicut que comienzo el día de hoy, sean libres de hacer todas las preguntas que deseen y si quieren mandarme un mensaje directo también :) #laupersonaltrainer #TeamJPS #fitness #fitnesslife #minicut #entrenamiento #entrenadorapersonal #entrenamientoenlinea #entrenamientoadistancia #gymlife #gimnasio #pesas #personaltrainer #coach #strongissexy #healthylifestyle #healthyliving #buildingmuscle #losingfat #fatloss #enjoytheprocess #flexibledieting #dietaflexible #perdidadegrasa #perdidadepeso #musculacion #musclebuilding #entrenamiento

About 3% of the ice in the Antarctic is made up of penguin urine 🐧 #monday

Advice is a form of nostalgia. Often it sugar coats the past, glosses over the truth and paints a perfect picture of the story we want an audience to perceive... - That being said, I’ve done my best to provide an objective and transparent insight into my past experiences with bodybuilding. The good, the bad and everything in between. - Be cognisant of this when receiving advice, after all, time warps reality. - Nonetheless, super pumped to be presenting on all things bodybuilding and contest prep this weekend in the @jpshealth_fitness Advanced Body Composition Course. - Only a few tickets left, link in my bio! #TeamJPS

All about cardio... - 🏃‍♂️ The only time you’ll catch @jacobschepis_jps running is to the fridge... - Jokes aside, we had a reputation for a while of being the anti cardio crew... - ✅For the record, we are not anti-anything. We are PRO-everything, pro-vided it’s applied intelligently within the right contexts and takes into account the individual. - 🚫Many coaches have fallen victim to the anti-cardio movement, glorifying how little cardio their clients perform. - It’s safe to say anyone who discounts the value of cardio is not only naive but erroneously doing so. - 🔑 Within the context of body composition, here are some key points on the role of cardio: - 👉🏼 Cardio isn’t magic. 👉🏼 Cardio is a viable means of increases total daily energy expenditure. 👉🏼 Energy expenditure via cardio is scaled with duration and intensity, however the higher the intensity the greater likelihood of compensation in activity throughout the day (see compensatory effect). 👉🏼 HIIT has very little utility for those performing resistance training due to the accumulation of fatigue and interference with training performance. 👉🏼 LISS is boring, but is safe, easy to perform and often far more appropriate for those regularly lifting weights. 👉🏼 Caloric burn during cardio sessions is only useful when contributing to increases in TDEE, which is why measuring total daily step count is now my go-to means of quantifying the energy OUT side of the equation. 👉🏼 Calorie expenditure per unit of time decreases with reductions in body weight due to less mechanical work being performed. 👉🏼 Quantifying calorie expenditure from cardio is difficult and thus manipulating the energy IN side of energy balance equation is a far more accurate means of upholding an energy deficit. 👉🏼 Cardio modalities should be chosen based on preference and orthopaedic profile, provided they are not counter productive to your goals. - Caption this photo and the best caption (measured by number of likes) will win a FREE copy of our soon to be released eBook - A Simple Guide To Scientific Nutrition. - #TeamJPS #RaisingTheStandards - #fitness #cardio #fit #bodycomposition #physique #strong #strength #training

I don’t coach people who want to compete because 99% of them aren’t at a place where it makes any sense to do so. . Hell, I still haven’t competed - I don’t even know if I will - since I don’t have enough muscle mass for the weight division I’d be in. . It’s NOT the way to kick off your health and fitness journey. And if it was what you want to do, just be prepared to spend a lot of time (several years) before your first show. And also get a coach who has experience with the competition. And if you fall more on the left side, and a coach is telling you to compete....run. . Great share via @team3dmj from @jpshealth_fitness ・・・ If it sounds extreme, that’s because IT IS EXTREME 💪💪💪 Great graphic ☝️ and caption 👇 by our friends at @jpshealth_fitness #Repost ・・・ Stepping on stage is serious business... - As @andreavaldez has said: “Bodybuilding is the ability to go in and out of physical and mental health”... - There are many risks and consequences associated with dieting down to extremely low levels of body fat. - Therefore, the decision to embark on a journey to the stage is one that should entail quite a considerable amount of thought and planning. - Before we prep any client for the stage, we run through a series of check points to ensure that they are physically, mentally and emotionally prepared and equipped for the process ahead. - Bodybuilding can be an extremely rewarding, and a process of self actualisation, when done correctly! - To learn more about how to set up and execute a contest prep, join us for our 2-Day Advanced Body Composition workshop next weekend! Link in our bio for tickets! - #TeamJPS #RaisingTheStandards - #fitness #fit #physique #bodybuilding #muscle #diet #bikini #model #fitnessmodel #contestprep #melbourne #personaltraining #more #fatlosstips #weightwatchers #losebellyfat #burncalories #burnfat #burningcalories #burningfat #sanjosebarbell #theguavfather #become #more #diettips

Yesterday we took a team of 4 to the platform at @melbournestrengthculture... - A very well run meet by @j.smith.culture and @quantum_lifting and a great day out for both lifters and on lookers. - Our athletes all smoked it. - @kate_louiseee cut down from the u/72kg class to the u/63kg class and walked away with some huge PBs and a 300kg total (+7.5kg). - @samuel.schepis pulled off his first 9/9 meet and crushed all lifts with a 660kg total at 76.1kg BW and a PB deadlift of 270kg. - @thestudentofsuccess had a great first outing on the platform@with 9/9 and PBS across the board. - @pierrson fought valiantly hitting a PB squat of 180kg at 59kg BW a 120kg bench and 217.5kg deadlift to take 1st place in the u/59kg class. - Well done team, you nailed the plan and did ya proud! - #TeamJPS #RaisingTheStandards - #powerliftingaustralia #powerlifting #strong #strength #squat #bench #deadlift

If it sounds extreme, that’s because IT IS EXTREME 💪💪💪 Great graphic ☝️ and caption 👇 by our friends at @jpshealth_fitness #Repost ・・・ Stepping on stage is serious business... - As @andreavaldez has said: “Bodybuilding is the ability to go in and out of physical and mental health”... - There are many risks and consequences associated with dieting down to extremely low levels of body fat. - Therefore, the decision to embark on a journey to the stage is one that should entail quite a considerable amount of thought and planning. - Before we prep any client for the stage, we run through a series of check points to ensure that they are physically, mentally and emotionally prepared and equipped for the process ahead. - Bodybuilding can be an extremely rewarding, and a process of self actualisation, when done correctly! - To learn more about how to set up and execute a contest prep, join us for our 2-Day Advanced Body Composition workshop next weekend! Link in our bio for tickets! - #TeamJPS #RaisingTheStandards - #fitness #fit #physique #bodybuilding #muscle #diet #bikini #model #fitnessmodel #contestprep #melbourne #personaltraining

Does protein distribution matter? These two bullet points summarize my current views. For the full post, wait for me to post the full @jpshealth_fitness infographic once it’s finished. 😊 #LiftingForLife #NoBullshitBodybuilding #TeamJPS #protein #proteinintake #proteindistribution #gethugebro

An excerpt from an infographic I just finished for @jacobschepis_jps. Cliffs: if you want huge calves, train it as hard as the average bro trains their chest. #LiftingForLife #NoBullshitBodybuilding #TeamJPS #Calves #CalfTraining #HyoogeCalves

Today was just the icing on the cake on what has been the most testing yet rewarding prep. •••• I consider myself so lucky to train amongst the best group of people day in and day out. •••• @jacobschepis_jps I struggle to find words to describe you, but I think we can both agree, I’m one VERY happy girl. I tell you my goals and you make them happen + more, I never doubt what you say, I may have anxiety attacks when I read my program each week and want to literally shit myself, but the trust I have in you is second to none, To be coached by you is something I will never take for granted. (Insert vomit noise) •••• @laurenclymo You are my absolute rock. To have someone ride this roller coaster with is priceless. I know I tell you everyday how much I love you but you are truly mean the world to me. •••• @samuel.schepis @matthewmccallum28 @hot_and_dongerous @pierrson Thank you for making today as amazing as it was and for the support along the way. You are much appreciated!!! •••• Family, Friends and JPS Crew You guys are the best, the support that turns out at events like this blows my mind away, and without you these moments wouldn’t be the milestones that they are. •••• What I take away from this comp is more than the numbers below, it’s the start of something I have been aiming for, for literally a lifetime. @jacobschepis_jps we made it happen, the hard work was so ohhh so worth it, my happiness is 11/10, and to think this is only the beginning!!! •••• Today weighing in at 61.7kg and going 8/9 with: 110kg Squat 50kg Bench (55kg bench.. I will fucking get you) 140kg Deadlift •••• #TEAMJPS #RaisingTheStandards

You can get it jumpin' You can get it pumpin' You can get it pressin' a weight A hard earned thirst needs a big cold beer And the best cold beer's VIC A LONG COLD VIC You can get it liftin' You can get it shiftin' You can get it any old how Matter o' fact, I got it now VIC BITTER 🍻😂 - Worked up a hard earned thirst moving weights around at yesterday's photoshoot with @sophie.zografidou ...lucky we had a few cold ones in the eski ey love 😉. 🔹️ 🔹️ 🔹️ 📸 credit to @sophie.zografidou #VB #notyouraveragebro #backtoschool #staymassive #teamjps #science #roadtoshredded #shredded #oldschool #bodybuilder #gymlife #aesthetics #physique #abs #fitnessaddict #gains #strong #ifbb #npc #dedication #fitnessmotivation #classicphysique #muscles #mensphysique #powerlifting #exercise #body #iifym #nutrition @jpshealth_fitness

Heart attacks are more likely to happen on a Monday, and the most common time for them to happen is between 4am and 10am... Knowing that, I’m still looking forward to a new week with new goals!!! • • • • #fitness #fitnessmodel #sportsmodel #TeamJPS #JPS #ICN #icompetenatural #glutes #projectpeach #booty #buildabooty #gym #TeamIP #InternationalProtein #prep #posteriorchain #sponsoredathlete #happy #shredding #build #lifestyle #jj #iifym #monday #fun #goals #RaisingTheStandards

Stepping on stage is serious business... - As @andreavaldez has said: “Bodybuilding is the ability to go in and out of physical and mental health”... - There are many risks and consequences associated with dieting down to extremely low levels of body fat. - Therefore, the decision to embark on a journey to the stage is one that should entail quite a considerable amount of thought and planning. - Before we prep any client for the stage, we run through a series of check points to ensure that they are physically, mentally and emotionally prepared and equipped for the process ahead. - Bodybuilding can be an extremely rewarding, and a process of self actualisation, when done correctly! - To learn more about how to set up and execute a contest prep, join us for our 2-Day Advanced Body Composition workshop next weekend! Link in our bio for tickets! - #TeamJPS #RaisingTheStandards - #fitness #fit #physique #bodybuilding #muscle #diet #bikini #model #fitnessmodel #contestprep #melbourne #personaltraining

Today the @jpshealth_fitness team took to the platform and it was raining white lights. - Many thanks to the boys at @melbournestrengthculture for hosting a super efficient meet and keeping the tunes on point! - Proud of my lifters @kate_louiseee and @thestudentofsuccess. - Kate has slowly cut down from the 72kg class and hit a milestone total of 300kg (+7.5kg) in the u/63kg class. - My boy, the lad, Matt with a great first outing on the platform, finishing with 9/9 and a notable 215kg deadlift. - Huge props to @samuel.schepis and @hot_and_dongerous for pulling together Sam’s first ever 9/9 performance and putting up some big numbers in the process. - A final well done to @pierrson who I handled today who fought hard and managed a 5kg PB on the squat! - #TeamJPS

Personal trainers are forced to wear many hats... - From program design, marketing, business management, graphic design and more, it’s a multifaceted job, especially for those self employed! - Find out 8 hacks that Director @jacobschepis_jps uses to keep on top of the many roles he assumes and get access to some FREE templates along with a list of apps and resources in our latest blog article. Link in our bio! - #TeamJPS #RaisingTheStandards - #coaching #personaltraining #career #diet #training #fitness #fit #strong #strength #muscle #melbourne

Yeah...I used to be an "average bro"...but then I discovered science and evidence based training. Since this discovery I have evolved and become "not your average bro" 😉. - Remember kids, school is important...but bigger biceps are importanter!!! 😂 - 📸 credit to @sophie.zografidou - #notyouraveragebro #backtoschool #staymassive #teamjps #science #roadtoshredded #shredded #oldschool #bodybuilder #gymlife #aesthetics #physique #abs #fitnessaddict #gains #strong #ifbb #npc #dedication #fitnessmotivation #classicphysique #muscles #mensphysique #powerlifting #exercise #ripped #body #iifym #nutrition @jpshealth_fitness

Sometimes you just have to get calories in: rice, pesto, olive oil, cheese (lots of cheese). I’ll follow this up with spinach and blackberries for micronutrient & phytonutrient purposes. #LiftingForLife #TeamJPS #FlexibleDieting #ShouldBeAdaptive

NSW State Championships last year.... Missing having a lean physique today😔 #bringbacktheshreds • • • • #fitness #fitnessmodel #sportsmodel #TeamJPS #JPS #ICN #icompetenatural #glutes #projectpeach #booty #buildabooty #gym #TeamIP #InternationalProtein #bands #posteriorchain #sponsoredathlete #happy #shredding #build #lifestyle #jj #iifym #smile #fun #RaisingTheStandards

Our goal is not only to help our clients make gains in the gym, but also learn a thing or two along the way! - Last week we had a pop quiz session with our #PortMelbourne crew. - We asked questions on a variety of topics to test their training and diet IQ... - It was incredible to see just how sharp everyone was and how far they have come in their understanding of all things fitness. - #TeamJPS #RaisingTheStandards - #fitness #strength #training #weights #nutrition #lifting #strong #bodybuilding #physique #fit #personaltraining #melbourne

Average deadlift day. Pulled two singles @ 200 followed by 3x5 @ 175. Lack of sleep this week definitely had an impact on todays session and did not feel as ready as i usual am for this day. - @jacobschepis_jps thoughts? #bodybuilding #powerlifting #intensity #training #volume #squats #bench #deadlifts #teamjps

It’s fast becoming apparent that muscle damage is correlated with hypertrophy, not causative! - Don’t train to damage your muscles, or use soreness as your only proxy for gains. - Instead, prioritise progressively increasing mechanical tension and metabolic stress by making improvements in your repetition strength for multiple sets! - Tag a friend who would benefit from this! - #TeamJPS #RaisingTheStandards - #muscle #hypertrophy #bodybuilding #physique #lifting #weights #gym #strength #training #personaltraining #melbourne

It’s not what you do every once in a while, but what you do on average that matters! - #TeamJPS #RaisingTheStandards - #squat #deadlift #bench #powerlifting #weights #gym #strong #strength #training #melbourne #personaltraining

Don’t become complacent with your mind, it’s more powerful than anyone of us could fathom. You see, your mentality has a direct impact on your entire life. To change your mentality, you need to understand YOURSELF. Understanding your current mentality is the key to changing it. Take time to reflect, take time to think, without any of the noise around you. Cut it out, close your eyes, breathe and think. Analyse your actions, question yourself, why why why why why why why is the key question to everything. Understanding why you do everything in life is the key to changing it. The second step for me is taking action. Take action, actively take steps to change how you think and your outlook on life, and slowly with patience, you will change. The journey to fulfilment is not about what you have or what you’ve achieved, it’s about who you are and why you are here. • • • • #fitness #fitnessmodel #sportsmodel #TeamJPS #JPS #ICN #icompetenatural #glutes #projectpeach #booty #buildabooty #gym #TeamIP #InternationalProtein #bands #posteriorchain #sponsoredathlete #happy #mindsetiseverything #build #lifestyle #jj #mindset #smile #fun #blonder #RaisingTheStandards

Block out negativity, be open to constructive criticisms, outwork yesterday’s work, believe in your craft, block out the naysayers, surround yourself with like minded individuals and always strive for greatness. - - - #mkgrowth #teamjps #dreamchasers #believe #motivation #inspire #gains #biceps #abs #chest #tattoo #deadlift #squats #quads #pt #beastmode #shredded #nutrition #healthy #fitness #lifestyle #wbff #icn #musclemania #anb #ifbb #gym

There’s no way around it: ketogenic dieting is high-fat dieting. If you want to argue for the value or superiority of keto, be prepared to reasonably account for the possible negative effects of a high (or very high) fat intake. #LiftingForLife #TeamJPS #ScienceBasedNutrition #Keto

If you missed out on the #UEBC18 check out our latest YouTube video for a Q&A with these three beautiful men and big @rpdrmike... link is in our bio! - @helms3dmj @biolayne @james.krieger - #TeamJPS #RaisingTheStandards - #fitness #fit #training #powerlifting #bodybuilding #physique #conference #nutrition #weights

Fatigue management and training splits. When setting up a training program where hypertrophy is the goal we can split the total training volume for the week in many different ways. We can run a upper-lower split, a body part split, a push-pull-legs or even do full body sessions. All of those can work but an important aspect that tends to be overlooked is how much fatigue we generate not only in a local level (each muscle) but a systemic level (the body as a whole) and how we can set things up so we can recover from that fatigue to get the most out of our training sessions. You may think because you trained your upper body on Monday your lower half is gonna be super fresh on Tuesday, but that’s not always the case. For example, yesterday my glutes were pumped already because when I bench i get them super tight to create as much stability as I can to press the bar. Also, my spinal erectors had some residual fatigue from that and also the pendlay row. It’s not that you have to be everything feeling “as new” all the time, but something to be aware when selecting exercises and setting up your training week :) #laupersonaltrainer #TeamJPS #fitness #diadepierna #legday #strongissexy #strengthcoach #strongishealthy #activeliving #entrenamiento #entrenadorapersonal #entrenamientoenlinea #entrenamientoadistancia #enjoytheprocess #fitness #trainhard #trainsmart #evidencebasedpractice #hipthrust #fatiguemanagement #recovery #trainingday #upperlower #lowerbodyworkout

What did the did the nun say to the nosy monk? Nun ya business. @massagelabs thank you for making me a warm little ‘nun looking creature’ tonight. #massage #massagetime #relax #rejuvenate #humpday #wednesday #fitness #fitnessmodel #icn #icompetenatural #sportsmodel #teamJPS #raisingthestandard #teamIP #internationalprotein #prepbeginssoon

Tonight was a very fun evening with the swole patrol... - We held a pop quiz amongst the coaches and clients, where I asked questions related to training and diet. - It was really enjoyable. I questioned the gang on various topics to gauge where their knowledge was at, and more importantly to see how they came to their answers. - From metabolism, fat loss, muscle gain and everything in between, it’s damn pleasing to know that not only are the coaches, clients and athletes kicking arse with their own personal goals, but they’re pretty damn switched on when it comes to fitness! #TeamJPS

Life isn’t a race, so let’s not treat it as such!. Travel at your own pace as long you’re travelling, make mistakes but learn from them, seek GROWTH, live by principles, seek knowledge, create memories, and most importantly, LOVE the process. - ~MK GROWTH - - - #mkgrowth #teamjps #believe #hardwork #motivatesomeone #dreamchasers #inspire #love #bodybuilding #beastmode #massive #gains #biceps #arms #legs #chestworkout #tattoo #strong #gym #pt #stkilda #healthy #fitness #lifestyle #food #work #backworkout #deadlift

Sumo deadlift technique! - When performed correctly and programmed accordingly deadlifts are both a safe and highly effective movement to include in your training program, whether your goals are for strength, leg gains or simply moving for general health. With so many variations in individuals body shape and sizes, conflicting information from professionals and poor demonstration from ‘fitness influencers’ on social media, it’s no wonder it’s so often performed wrong! Your set-up is fundamental to executing both a safe and effective lift, and is a good place to start when learning to deadlift correctly. Check out the comparison of an incorrect and risky set-up compared to a strong and safe one, demonstrated by head coach @alicia_movefit : How to “Big Booty Insta-Girl Deadlift”: ❌Excessively arch your lower back. Hyperextension will overload your spinal erectors, and also compress the discs of your spine putting you at risk of spinal injury. Further, if you’re deadlifting for booty gains, you can only fully contract your glutes when your excessively arched, so you can kiss your booty gains goodbye ❌Start with the hips too high and knee’s already straightened out. This takes your quads out of the movement, forcing your lower back and hips to do all the work. Not only is this risky but recruiting less muscles makes for a weaker lift. ❌Shoulder blades squeezed back too much further adds to spinal hyper extension. How to Deadlift like a Boss and not Injure yourself in the process: ✅ Have a neutral spine. A straight line from the head to the lower back means that the vertebra are stacked where they should be and spinal discs are protected. Maintaining the same spinal position you have in your set-up as you lift and lower the bar will make for a safe deadlift. ✅ Shoulder blades are above the bar and the natural flexion of the upper thoracic spine is held. Maintaining this position optimises the transfer of power from the hips to the bar ✅ Hips starting a bit lower. With a bit more knee flexion the quads can contribute to the movement, improving leg drive to break the bar from the floor. More muscle recruitment means a stronger lift and more leg gains! - #TeamJPS

If you’re injured, focus on what you can do and control the controllable... - As we tell our clients, there is inherent risk involved in all exercise and unfortunately, injuries do happen. - Nobody likes being in pain, and whilst you may be limited temporarily in what you’re able to do and feel demotivated, be sure to work through the outlines check list of things to do, and avoid doing anything silly! - As always, seek advice from a professional, and do your rehab/prehab! - Tag a bro who could benefit from these tips! - #TeamJPS #RaisingTheStandards - #injury #strength #training #powerlifting #weights #gym #muscle #physique #fitness #health #bodybuilding #personaltraining #melbourne #portmelbourne #airportwest

Measuring muscle growth... - In the past 18 months, 19 year old Daniel has packed on 6.5kg from 76kg 👉🏼 82kg... - We don’t use complicated techniques when assessing body composition. - All measurement techniques have flaws and can be highly inaccurate. - The two best proxies for muscle growth are: 1️⃣ Being at the same/similar scale weight, but being noticeably leaner; or 2️⃣ Being at the same/similar level of body fat % and weighing significantly more. - Whilst training performance metrics are important, correlating performance to changes in muscle mass is problematic if done so without the aforementioned. - The key to Dans growth has been consistency and staying injury free. - There’s nothing overly exciting About building size, which Dan has accepted this and focuses on consistently performing key lifts and progressing reps and load! - His off season is going swimmingly - injury free, enjoyment of training and diet, and most importantly a flexible lifestyle. - The stage in 2020 is looming and whilst we have a lot of time between now and then, Dan is one focused dude and our job is to nurture his enthusiasm! - #TeamJPS #RaisingTheStandards - #bodybuilding #natural #physique #legs #abs #sixpack #shred #chest #powerlifting #muscle #progress #transformation #personaltraining #melbourne #airportwest #portmelbourne

Why is learning so important? - 1️⃣Self improvement: It helps to grow as an individual, improve your knowledge base and improve as a person. This is practical in any aspects of life such as work, relationships, financial security and etc. - 2️⃣ Staying up-to-date: Learning across our lives is essential to stay up to date in an ever-changing world. If we stop learning, we can stagnate and move backwards, specially in a professional career. - 3️⃣ learning something new gets exposed us to new information, concepts and ideas, which gives us access to new perspective and way of doing things that supplements our experiences. - 5️⃣ Avoiding mistakes: Learning helps to meet new people. Some whom may have some unique knowledge that you don't have. Instead of experimenting through trial and error, you can instead learn from others to avoid the same mistakes they have made. However, you have to be willing to learn by actually listening to others. - 5️⃣ Developing skills: Through learning, you can develop new skills which will influence your principle of doing every day work more efficient. - Its so important to try new things and push yourself out of comfort zone. The potential benefits are huge and honestly, you have nothing to lose. The earlier you start, the more you knowledge you have and as they say “knowledge is power”. - @coach.kian is committed to learning and evolving his education. Qualities that all great coaches and athletes posses! - What are you currently learning about? - #TeamJPS #RaisingTheStandards - #fitness #fit #knowledge #education #training #gym #weights #powerlifting #bodybuilding #nutrition #diet #personaltraining #melbourne #airportwest #portmelbourne

You are a product of those you surround yourself with. @siobhanstapleton you’re the real MVP - I’m just trying to keep up 😂 👯‍♀️❤️#Repost @jpshealth_fitness with @get_repost ・・・ Life will get in the way of you let it... - A common obstacle many of our clients face is finding time to perform the tasks necessary to achieve their goals. - We won’t sugar coat things, goal attainment can be difficult, especially for the every gym goer who has multiple responsibilities and commitments that take precedent to their diet and training. - Here are 7 ways you can save time and take out some of the guess work with your training: 👉🏼 Plan your sessions into your weekly schedule. 👉🏼 Train with a friend or coach to keep you accountable; 👉🏼 Have a program to follow; 👉🏼 Make your warm ups short, sharp and specific; 👉🏼 Make your rehab/movement drills fillers, filling your rest periods with mobility/stability drills. 👉🏼 Superset antagonist muscle groups - for example pressing variations into rowing variations. 👉🏼 Time your rest periods. - Resident mumma bear @ac_twentythree has been consistently getting her training in and working towards her goals, despite the challenges motherhood brings with it. - If you need some guidance, email hello@jpshealthandfitness.com.au and book your consultation with our coaches today! - #TeamJPS #RaisingTheStandards - #fitness #mumswholift #physique #transformation #fit #strong #strength #training #weights #lifting #personaltraining #melbourne #airportwest #portmelbourne

‘Paying attention’ is a habit that will take a coach from good, to great. - Ever heard someone say - they have an eye for detail? - That’s a person who pays attention. - I see a lot of coaches go through the motions. Mindlessly churning out programs, counting reps and taking sessions purely to pay the bills. - Having an eye for detail encompasses many things for a coach. - Whether it’s subjective interviews in a consultation, interactions with clients on the gym floor, program design, instructing exercise, assessing body composition or watching a client move, the more a coach can master the habit of observing and evaluating the daily happenings of their practice, the more effective they’ll be at eliciting change. - Every day for a coach is an opportunity to learn. But failing to open your eyes is closing the door to growth and development. - We cannot change what we don’t see, and the first step in helping a client achieve their goals is to pay attention to the right details! #TeamJPS

🎉 Our 12 week online mentorship course is here! - 🐦 Early bird enrolment now open, and only 3 positions remain at this hugely discounted price! - We are stoked to be teaming up with the guys at MASS to bring our students hands down one of the highest quality research reviews to further their education! - 🔑Our mentorship course has been designed by coaches, for coaches, to bridge the gap between the science and real world! - 🏋🏼‍♀️If you’re a coach, looking to excel in the fitness industry and take your practice to a whole new level, then we want you! - 📚 From psychology, physiology of fat loss/hypertrophy/strength, consultations, screening, program design, diet set up and business management, our program covers more than just the basics of coaching. - Here’s what @helms3dmj has to say about the mentorship: - “Really pleased that we can help @jpshealth_fitness improve the quality of their online mentorship for personal trainers by providing MASS to the mentees! I’ve known the @jpshealth_fitness team for a couple years now and I can say they do a phenomenal job with their clients, whether they are competitors or just people looking to improve their fitness and health. The trainers are compassionate, knowledgeable, humble, ever-learning and genuinely good people and I’m always blown away that a single company can have so many good people working together. I think this is a great opportunity for trainers, if you are interested check out the bio link of @jacobschepis_jps to learn about their mentorship program.” - 👉🏼 Link for enrolment is in our bio! - #TeamJPS #RaisingTheStandards

Life will get in the way of you let it... - A common obstacle many of our clients face is finding time to perform the tasks necessary to achieve their goals. - We won’t sugar coat things, goal attainment can be difficult, especially for the every gym goer who has multiple responsibilities and commitments that take precedent to their diet and training. - Here are 7 ways you can save time and take out some of the guess work with your training: 👉🏼 Plan your sessions into your weekly schedule. 👉🏼 Train with a friend or coach to keep you accountable; 👉🏼 Have a program to follow; 👉🏼 Make your warm ups short, sharp and specific; 👉🏼 Make your rehab/movement drills fillers, filling your rest periods with mobility/stability drills. 👉🏼 Superset antagonist muscle groups - for example pressing variations into rowing variations. 👉🏼 Time your rest periods. - Resident mumma bear @ac_twentythree has been consistently getting her training in and working towards her goals, despite the challenges motherhood brings with it. - If you need some guidance, email hello@jpshealthandfitness.com.au and book your consultation with our coaches today! - #TeamJPS #RaisingTheStandards - #fitness #mumswholift #physique #transformation #fit #strong #strength #training #weights #lifting #personaltraining #melbourne #airportwest #portmelbourne

@jpshealth_fitness and @jacobschepis_jps put out loads of extremely value content each and every day. Whether you are an advanced trainee or just starting out info graphics like these can help you learn or simply re-enforce important information you need to know . . #Repost @jpshealth_fitness with @get_repost ・・・ Ever hit failure on your first set of your first exercise? - Did you notice the number of reps you were able to perform in your subsequent sets and exercises diminished? - Whilst training to muscular failure can be a useful strategy to idiot proof training and ensure your sets are effective, it can come at a cost - performance and volume. - A more useful strategy is to save training to failure and use it as follows: 👉🏼 On the last set of an exercise; 👉🏼 Later in your workouts; 👉🏼 On single joint and machine exercises; 👉🏼 Towards the back end of a mesocycle, before a deload. - Tag a bro or sister who trains to failure a little too frequently! - #TeamJPS #RaisingTheStandards - #fitness #training #gym #performance #strong #strength #lift #weights #muscle #growth #physique #bodybuilding #powerlifting #personaltraining #melbourne

Operation cloud continues... - In an era of science, mathematical equations and information, the process of increasing the size of contractile elements of muscle protein (getting freaking yolked) has become a game of brain, not braun, for many trainees... - Don’t get me wrong, I’m all about thinking your way through program design and using science to help set in place a plan for building size. - Critical analysis is key, not just in how we train or diet, but also in utilising both subjective and objective measures to help quantify and qualify progress. - That being said, what I constantly remind myself is that thinking my way to cloud like status is only part of the equation. - The other, you guessed it. Crushing the iron. - If you believe you can devise a mathematical equation to build muscle, without any hard work, you’re leaving out one huge portion of the formula! #TeamJPS #goldenearsaywhat

If you need a new wardrobe, the diet is working! - Fat loss takes time, and can often be a very frustrating process when scale weight fluctuates and the mirror just doesn’t seem to be playing ball. - When assessing progress during a fat loss phase, it’s important to always use a variety of measurements and look to all of them to help determine whether progress has been made. - 👉🏼 Clothes; 👉🏼 Scale weight; 👉🏼 Girth measurements; 👉🏼 Progress photos. - These are our four go-to means of detecting change in our clients. Often, one or more won’t be moving in any noticeable direction, which is why a more ‘holistic’ approach to assessing physique is needed. - Big props to our man @moehasna who is down 15kg since working with us and is in the fortunate position of needing an entirely new wardrobe! - If you’re looking for an excuse to go shopping and get yourself a new wardrobe book your consultation with our coaches today - email hello@jpshealthandfitness.com.au - #TeamJPS #RaisingTheStandards - #fitness #fatloss #transformation #weightloss #fit #flexibledieting #nutrition #iiftn #powerlifting #weights #weightlifting #physique #sixpack #personaltraining #melbourne #airportwest #portmelbourne

#Repost @jpshealth_fitness (@get_repost ) ・・・ Partial range for partial gains... - Training through a full range of motion is 🔑 for maximal muscle growth! - @bradschoenfeldphd just published an epic article on the influence of range of motion for hypertrophy (check it out over at www.bodybuilding.com). - Training with a limited range of motion has its time and place (rehab/prehab or additional overloading techniques), but for the most part, training with a full range trumps partial hands down. - Whilst each joint has a text book action and range that it moves through, your individual anthropometric profile and mobility/stability will dictate what constitutes a full range for you! - Needless to say, if you’re squats look more like knee bends, your gains will be limited! - Tag a bro who could benefit from this! - #TeamJPS #RaisingTheStandards - #fitness #training #muscle #hypertrophy #gains #squat #bench #deadlift #science #physique #bodybuilding #powerlifting #personaltraining #melbourne #airportwest #portmelbourne

Creating shapes today..... • • • • #fitness #fitnessmodel #sportsmodel #TeamJPS #JPS #ICN #icompetenatural #glutes #projectpeach #booty #buildabooty #gym #TeamIP #InternationalProtein #bands #posteriorchain #sponsoredathlete #happy #shredding #build #lifestyle #jj #iifym #smile #fun #coach #RaisingTheStandards

Partial range for partial gains... - Training through a full range of motion is 🔑 for maximal muscle growth! - @bradschoenfeldphd just published an epic article on the influence of range of motion for hypertrophy (check it out over at www.bodybuilding.com). - Training with a limited range of motion has its time and place (rehab/prehab or additional overloading techniques), but for the most part, training with a full range trumps partial hands down. - Whilst each joint has a text book action and range that it moves through, your individual anthropometric profile and mobility/stability will dictate what constitutes a full range for you! - Needless to say, if you’re squats look more like knee bends, your gains will be limited! - Tag a bro who could benefit from this! - #TeamJPS #RaisingTheStandards - #fitness #training #muscle #hypertrophy #gains #squat #bench #deadlift #science #physique #bodybuilding #powerlifting #personaltraining #melbourne #airportwest #portmelbourne

Scale weight is just ONE metric for assessing progress! - Remember guys: 🔑 A lack of weight change does not necessarily mean that body fat hasn’t been lost. 🔑 A weight increase doesn’t necessarily mean that body fat has been gained. 🔑 Weight gain when in a gaining phase won’t be solely from increases in muscle mass. 🔑 Body fat measurement methods all have accuracy issues, so they can’t be relied upon to gauge progress in the short term. 🔑 Small changes in scale weight are still changes, and progress has occurred. 🔑 Improvements in mood, training performance, energy, sleep and quality of life are just as, if not more, important as the scale! - Some epic progress from client Sam, 5kg down since working with us, but more importantly, her quality of life and understanding of diet and exercise for body composition have improved dramatically! - To start your transformation with our coaches, email hello@jpshealthandfitness.com.au - #TeamJPS #RaisingTheStandards - #fitness #transformation #abs #sixpack #fatloss #back #shredded #weightloss #dieting #flexibledieting #nutrition #iifym #powerlifting #bodybuilding #personaltraining #melbourne #airportwest #portmelbourne