#teamjps

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Sleep is crucial for growth and recovery #Repost @jpshealth_fitness ・・・ 💤 Melatonin Dos & Don’ts! - Do: 👉🏼Take a low dose (300-1000mcg, or 0.3-1mg), as this best reflects the amount of melatonin naturally secreted at night. 👉🏼Take the lowest effective dose in the above range, as this minimizes the risk of adverse effects. 👉🏼Take melatonin every night, as its benefits don’t diminish with long-term use, and can be lost in as little as one day of non-use. 👉🏼Take melatonin at the same time every night, as this will better entrain your circadian rhythm. 👉🏼Take melatonin immediately before bed, as melatonin supplementation rapidly increases plasma melatonin concentrations and is theoretically most effective in the minutes immediately following consumption. 👉🏼Combine melatonin supplementation with light therapy and/or daily sun exposure, as bright light exposure also contributes to the treatment of circadian rhythm disorders. Remember to use sunscreen if you go the sun exposure route! - Don’t: ❌Take a megadose (3-10mg or more), as such high dosages have not been shown to be more effective than lower dosages, and can cause adverse effects (such as next-day drowsiness) as a result of elevating plasma melatonin far above the normal physiological range. ❌Take melatonin at different times from one day to the next, as this could exacerbate circadian rhythm disturbances (although it can still be effective in decreasing the time it takes you to get to sleep). ❌Take melatonin more than an hour before bed (if you’re taking it to sleep), as it has a short half-life and thus quickly becomes less effective if you stay up too long. - Comment below if you’ve found melatonin effective in improving your sleep! - Killer work by @ianbrownmccarthy on this one, be sure to check out the Lifting For Life YouTube channel for his latest video covering this topic! - #TeamJPS #RaisingTheStandard - #fitness #sleep #melatonin #lifestyle #health #fit #training #recovery #wellbeing #personaltraining #melbourne
An epic performance on the weekend from @paigeykhealth ! - Wrapping up her competitive season with multiple top 5 places! - We are so proud of you Paige, you crushed it and now it’s time to make all them gains! - #TeamJPS #RaisingTheStandard - #fitness #fit #bikinimodel #model #bikini #fitnessmodel #icn #naturalbodybuilding #physique #abs #strength #nutrition #iifym #flexibledieting #personaltraining #melbourne
Video from today's legs session, walking lunges 1x8 @ 140kg dropped the weight to 100kg 1x10 dropped the weight to 60kg and did 1x10 great way to finish off my lunge session. Swipe left to watch the entire video. I’m #10daysout - - - #mkgrowth #teamjps #believe #inspire #noexcuses #motivation #bodybuilding #beast #freak #strong #powerlifting #lift #nutrition #shredded #gains #biceps #legs #quadzilla #abs #fitnessapparel #dreamchasers #gym #healthy #fitness #lifestyle
Great post my @Jpshealth_fitness on weight maintenance 👌 . 👉As I have been preaching for a long time, at the top of your prioritizing list should be choosing a approach to diet and training that is sustainable. After choosing an sustainable approach, next on the priority hirachy list is eating in a calorie deficit . #Kasperballe #muscle #fatloss #weightloss #flexible #sustainability ・・・ Avoiding weight rebound post diet is hard! A huge problem for anyone looking to improve their physique and health is maintaining weight lost during a dieting phase. - Weight regain can have a detrimental effects on mental health, metabolic health and psychological well being. - Behavioural aspects of dieting must be addressed if relapse is to be avoided, and a 1990 paper by Kayman et al investigated how the behaviours of women who maintained their weight loss suffered to those who relapsed. - Some important differences were observed as outlined in the graphic above! - We have seen similar tendencies in our successful long term transformations and can attest to the fact that behaviour modification, taking ownership for the process and using social support as well as reframing your perception of dieting are vital in maintains your weight long term! - Special mention to @dannylennon_sigma - #TeamJPS - #fitness #fit #weight #maintenance #weightloss #fatloss #transformation #physique #body #habits #behaviours #mindful #health #personaltraining
Here's a little throwback to the very first time I photographed a bodybuilding show. It was the 2018 @arnoldsportsau....man it was exciting. I remember my hands shaking with excitement because I didn't want to miss a "moment"... like what we see here. - I was so nervous....I had no idea what all the buttons on the camera did... (which was loaned to me by my mum, who gave me a 30 minute lesson on how to use the camera just before I walked into the show 😂...thanks mum @sophiezografidou ) - I will never forget the excitement of looking through the lens and framing images with my eyes as I snapped away...within 2hrs I had taken 700 pics hahaaa. Some were rubbish...but there were a few "HERO" pics too (Photography lingo used to describe your best photo in a shoot apparently 😉) - I haven't stopped using a camera since that day, and its not until recent months that I have found a love for it. Some of you will understand...others might think its weird haha. 😯 - When I first posted this pic @tonydohertyoz shared it on his page, when I found out it made to such a big page I was excited to say the least...and I remember replying to a comment with "the best is yet to come"...i still truly believe what I said...and I look forward to sharing my passion with you all! 👏👏👏. 🔹️ 🔹️ 🔹️ 🔹️ #thezenproject #followyourdreams #ambition #arnoldclassicau #ifbbproleague #fitfam #fitnessmotivation #teamjps #icnvic #bodybuilding #photograph #photooftheday #mondaymotivation #trainhard #iifym #bodybuildinglifestyle #muscle   #bodybuildingnation #photographer   #photodaily #humpday #ifbb #ifbbpro #wbff #icn #anb #nikonphoto #nikon_photography #photographyislife #motivation
10 Ways You Can Write Better Programs for Yourself or Your Clients... - 1. Think incrementally, not categorically. There is no ‘good’ or ‘bad’... 2. Refine, don’t overhaul. Tweak over time! 3. Base current loads and volumes on retrospective performances (within reason) AND prospective overload potential (again, within reason), whilst never ignoring current recovery and adaptive abilities. 4. Do your best to prioritise enjoyment, whilst ensuring that it indeed aligns with what’s required to progress. 5. Find exercises you fit, and milk them for all their worth. If you or your client don’t fit an exercise, can it. 6. Apply the principles (if you don’t know them, learn them), but remember your only limitation is your ability to think outside the box. 7. Pick your progression schemes early and dependent on the exercise at play and the target training effect. 8. Utilise cues to focus attention for every movement, appreciating that lifting is a skill equally as much as it is a hobby. 9. If fatigue rises above fitness, reduce volume or look to sleep, nutrition and management of lifestyle/stress. 10. Remember there is no perfect program. If the principles are applied, all programs work. The error lies with the user more often than not - so check your/client execution of the plan before binning it. - I really hope this helps all you coaches/lifters our there. Be sure to tag a friend who would find this stuff useful and comment below if you have questions. - PPS - check out @jps_education for more content like this. And if you’re a coach looking to up your game, our mentorship has you covered. Enrolment via the link in my bio! #TeamJPS
A great effort st the @ICN_victoria state titles for @fitnique_ with multiple top 3 placing and a few top 5. - We know in 3 weeks time at nationals we will bring a much improved package, look out! - If you’re thinking about competing in 2019 or the near future, you better get in touch with us soon before our roster fills up! Send us a DM or email hello@jpshealthandfitness.com.au - #TeamJPS #RaisingTheStandards - #fitness #fit #strong #fitnessmodel #model #bikini #lift #weights #delts #shoulders #personaltraining #melbourne
How should you progress your isolation exercises? - As I’m sure many of you have realised, you cannot simply add weight to the bar for your bicep curls week to week. - This is where double and triple progressions come in handy. Whilst these progression schemes are not exclusive to isolation work, they certainly work well. - Also try using Micro-Loads or fractional places where possible! - #TeamJPS #RaisingTheStandard - #fitness #fit #lift #weights #muscle #strong #fitness #performance #muscle #bodybuilding #training #train #weightlifting #bicep #curl #personaltrainjng #melbourne
“But I still have a long way to go” - How many times you’ve heard that or even said it about yourself? I bet many. - Yes, you should always be aiming to improve and progress, that’s what life is for in my opinion. However, that shouldn’t impede you to be proud and happy for your progress so far. - And I’m not only talking about the “success” through your journey as things as losing fat or gaining muscle can be for most, but also those setbacks as injury, trial attempts that ended up on failure, all those are lessons learned and aren’t in no way time wasted if you got something out of them. - 1.5 years is my guess between pictures. The physical aspect has improved as a result of trying and failing many many times. And yes, i still have a long way to go but I’m enjoying every single step, the ones that may look like “step back”, the standing still sometimes and of course the steps forward. 👣 #transformationtuesday #laupersonaltrainer #TeamJPS #strong #buildingmuscle #photoshoot #entrenamiento #entrenadorapersonal #musclebuilding #progress #progressnotperfection #squat #barbelltraining #puebla #mexico #athlete #coach #gimnasio #trainhard #trainsmart @jacobschepis_jps
The Frenchman Remi, back from his european holidays, and 5kg heavier. The focus for Remi for the next 6 weeks is to drop 3-4kg of fat, then build up into a muscle building phase going into 2019. - Need help deciding a plan and staying accountable? We can help - email hello@jpshealthandfitness.com.au to book your consultation today! - #TeamJPS #RaisingTheStandard - #fitness #strong #strength #lift #weights #gym #muscle #gains #bodybuilding #physique
This capture was taken just moments after @mk_amara stepped off stage after winning the @icn_victoria overall victorian title. 📸💥 - I remember seeing Michaels condition get better and better even once off stage, with more and more vascularity and quite simply looking shredded AF!!! 😯 - Michael and head coach of @jpshealth_fitness , @jacobschepis_jps are a great team having achieved many great goals together. Well done boys! - Of course...ICN tv host, @jackijewell asking all the right questions 👏👏👏. 🔹️ 🔹️ 🔹️ 🔹️ #thezenproject #icnvictoria #overalltitle #bodybuilder #champion #fitfam #fitnessmotivation #teamjps #icnvic #bodybuilding #photograph #photooftheday #mondaymotivation #trainhard #iifym #bodybuildinglifestyle #muscle   #bodybuildingnation #photographer   #photodaily #humpday #ifbb #nabba #wbff #icn #anb #nikonphoto #nikon_photography #photographyislife #motivation
Massive shout out to our online client @_nessblake on Placing 2nd in the bikini first timer and Top 3 in the bikini open! - It’s been a very smooth prep for Ness, even questioning @jacobschepis_jps at times asking whether it was normal for it to feel this easy! - She’s crushed her prep, despite a number of challenges! Now, it’s on to NSW state titles this weekend and then nationals! - #TeamJPS #RaisingTheStandard - #fitness #bikini #model #strength #strong #fitnessmodel #bikinimodel
Passion is that thing that wakes you up every day even though the odds are stacked against you, but you still go and get it done with a smile, that’s passion!. - - - #mkgrowth #teamjps #believe #inspire #motivation #bodybuilding #love #noexcuses #nutrition #shredded #diet #gains #tricepsworkout #massive #beast #legs #abs #arms #quadzilla #chestworkout #healthy #fitness #fitnessapparel #lifestyle #strong #lift #powerlifting #melbourne #stkilda
It doesn’t matter how fatigued you are, technique should ALWAYS be there. - A big mistake people make, and (I uses to do to) is to prioritize only the first set, the first exercise, the first session of the week. - I used to do a first super clean set and then as fatigued increased I’ll just be lazy and let my technique drop. - This is something you shouldn’t do not only because it compromises your safety but also the quality and the “reward” you get from each exercise. - It takes a lot practice to do it. And after years of squatting and training i still make this mistake. However, two tips I can give you is: 1. Choose a load that challenges you but also allows you to perform as many of those cleanest reps as possible. 2. Be patient! Don’t rush it when it gets hard. That’s where the mental side of training comes in. The muscular pain and fatigue are already there, make the technique there stay too. First video is my 5th and last set, second 1 is the first. The goal is to make them as equally great as possible! #laupersonaltrainer #TeamJPS #fitness #squat #legday #trainhard #trainsmart #gym #gimnasio #puebla #entrenadorapersonal #personaltrainer #coach #training #sentadilla #vidasana #vidaactiva #gimnasio #pesas #quads #trainingtip #tipdeentrenamiento
How to make progress without the scale... - Whilst the scale is a viable tool to assess changes in body weight (in conjunction with other metrics), there are other ways that you can measure your progress that don’t include the scale! - When assessing changes in body composition, there are a number of factors that must be looked at including the following! - If and when you start to plateau on the scale, don’t forget to look to these 6 variables to see whether or not you’re progressing in other areas. - #TeamJPS #RaisingTheStandards - #fatloss #lean #shred #fit #fitness #muscle #strong #strength #lift #weights
Congratulations Michael. Thanks for doing it for Mama Liberia 🇱🇷 and Africa 🙏🏻 Please congrats him and share the good news for Liberia 🇱🇷 and Mama Africa folks. 🇱🇷 #mkgrowth #teamjps #1stplace 🏆 #believe #hardwork #noexcuses #bodybuilding #gains #beast #motivation #inspire #healthy #fitness #lifestyle #nutrition #shredded #lift #legs #glutes #nutrition #biceps #abs #shredded 🇱🇷🥇🇦🇺
Monday motivation! Here’s our CoachJP and our gym dog Caleb bagging two Munro’s yesterday close to Dalmally in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿! This is Munro’s 16 and 17 completed out of 282!! It’s funny because CoachJP was talking about wanting to retire up north, but realises it’s not only a fair bit away, but sadly might be another part of his journey (unless his boy lives past 30 😂), so he wants to make sure Caleb gets the best life possible, so when he’s old and grey, can have remarkable stories to tell, about one of the best companions he’s ever had! Life’s too short not to make the most out of every single moment! “Thank you for allowing us to share these times, and for being part of our ever growing journey”! CoachJP #teamjps #walking #fitness #lifestyle #jpsgym #dogwalk #fatloss #gym #aesthetic #bodybuilding #education #gym #muscle #coatbridge #glasgow #living #lovelife #betterself #motivation #coaching #personaltrainer #inspire #wellness #diet #online #workout #glutes #healthier #healthyfood #vegan #health
150kg squat moving like 100kg. 20 days out from Open Nationals. Thank you to the girl squad at @athletesauthority. Every day, week, putting in the work to get to the gym by 5am, consistently pushing for more. Couldn’t ask for a better girls to train with who support each other no matter what. I love this sport. @x_angelicious_x @jessicalouisesewastenko @amanda.rahme94 @sarah_trifogli_fitness @merri_153c @girlswhopowerlift @sistersofstrength_uk @barbellbeastspowerlifters @powerliftingaustralia
Too often we get caught up with trying to build a good physique, we try building our bodies like the ones we look up to and we fail to acknowledge our body for what it truly is!. Bodybuilding is an art after all, so why would you want your portrait painted the same as everyone else’s!??? It’s okay to be different, being different is unique, So embrace it!. - - #mkgrowth #teamjps #believe #motivation #inspire #gains #biceps #abs #lift #powerlifting #strong #shredded #nutrition #beast #legs #abs #happy #quadzilla #gym #noexcuses #healthy #fitness #lifestyle #melbourne #city
Congratulations to @talithamaree on her top 3 placing in yesterday’s @icn_act State Titles. - Epic work Talitha, you and Head Physique coach @mrfitness__ crushed it! - #TeamJPS #RaisingTheStandard - #fitness #bikini #fitnessmodel #bikinimodel #model #fit #bodybuilding #personaltraining #onlinecoaching
Huge congratulations to @georgechristodoulou and @lisa17fitness for their top 3 placings over the weekend! - Both have competed before, but brought a better package than their last showing which is all we could ask! - You guys looked amazing and we are so proud ❤️ - #TeamJPS #RaisingTheStandard - #fitness #fit #strong #strength #muscle #physique #figure #model #bodybuilding #natural #naturalbodybuilding
Avoiding weight rebound post diet is hard! - A huge problem for anyone looking to improve their physique and health is maintaining weight lost during a dieting phase. - Weight regain can have a detrimental effects on mental health, metabolic health and psychological well being. - Behavioural aspects of dieting must be addressed if relapse is to be avoided, and a 1990 paper by Kayman et al investigated how the behaviours of women who maintained their weight loss suffered to those who relapsed. - Some important differences were observed as outlined in the graphic above! - We have seen similar tendencies in our successful long term transformations and can attest to the fact that behaviour modification, taking ownership for the process and using social support as well as reframing your perception of dieting are vital in maintains your weight long term! - Special mention to @dannylennon_sigma for highlighting this useful paper! - #TeamJPS #RaisingTheStandard - #fitness #fit #weight #maintenance #weightloss #fatloss #transformation #physique #body #habits #behaviours #mindful #health #personaltraining #melbourneb
Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday. - - Thank you to everyone who has contributed to making this crazy dream of mine possible especially this man @jacobschepis_jps there are no words to truly express my gratitude, thank you. To @icn_victoria I say a big thank you to you guys for putting on such an amazing show and giving us the platform to pursue our dreams. To every athlete, I say a big congratulations to you all. You guys are all champions and you shouldn't rely on a trophy to validate that. I know how much work goes into making it on stage, and you all did, so I congratulate you all. Keep chasing your dreams and proving doubters wrong, keep in mind, it doesn't matter how many times you fall, but how many times you get back up after you fall, that's what truly matters. - - - From yours truly, Michael Kamara AKA MR Victoria 😜😳 - - - #mkgrowth #teamjps #believe #hardwork #noexcuses #dreamchasers #champion #gains #bodybuilding #nutrition #shredded #love #beast #motivation #inspire #lift #abs #biceps #legs #food #quadzilla #melbourne #comps #glutes #healthy #fitness #lifestyle
What a day for our girls! Top 5 placing for all, and a very big effort across the board. - Many of their first time on stage, and a lot of big milestones ticked off for these ladies! - @paigeykhealth @lisafit_life @_nessblake @samdanderson @fitnique_ @nathalieappere_ @mrfitness__ @jacobschepis_jps - #TeamJPS #RaisingTheStandard - #fitness #fit #model #fitnessmodel #bikini #bikinimodel #icn #icompete #naturalbodybuilding #physique
Awesome effort by @the_strength_student and @georgechristodoulou yesterday in the men’s physique. - Aaron walked away with 1st in the u/21 men’s physique and George 2x 2nd place in his respective categories. - You boys were a pleasure to work with and I’m super proud of you both! As always, very lucky to have the @jpshealth_fitness team support the boys! ❤️ #TeamJPS
Huge congratulations to coach @the_strength_student on winning the u/21 Male Physique class yesterday at the @icn_victoria State Titles! - #TeamJPS #RaisingTheStandard - #bodybuilding #physique #natural #body #muscle #abs #chest #personaltraining #melbourne
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. - 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
@mk_amara 2018 overall at the @icn_victoria State Titles. Another big milestone for Mike, on to the next. #TeamJPS #MKgrowth
How to grow muscle? - Muscle hypertrophy or the process of muscle growth is often interpreted incorrectly. Unfortunately, Coaches and many fitness influencers have the intention to make this concept complicated to get buy in. The physiological process is actually difficult to interpret but for majority of population the actual process to grow muscle is simple. - How to gain muscle (in simple words)? - 📝Train hard and harder over time and ensure enough tension occurs in training. - 🍗Eat enough that you are gaining weight in a controlled manner. Don’t neglect protein & Vegetables/Fruits - 🌙Sleep about 8 hours per night. - - How to gain muscle (in smart words)? - 📝Progressively overload training with passive/active tension - 🍗Eat at a calorie surplus while consuming 1.8-2.2 grams of protein per Kg of bodyweight and 10 grams of fibre per 1000 calories consumed - 🌙Sleep about 8 hours per night to recover from the the disruption of homeostasis to adapt and improve over time. - #squats #powerlifting #bench #deadlifts #gym #strength #coach #bodybuilding #nutrition #diet #fatloss #muscle #fat #teamjps #biceps #curls #hypertrophy #grow
All tanned and ready to go! - We have 10 competitors in this weekends @icn_victoria State Titles! - Can’t wait to see all our athletes showcase their hard work and light up the stage! - #TeamJPS #RaisingTheStandard - #fitness #fit #strong #strength #lift #weights #model #bikini #physique #bodybuilding
When we turn around and come face to face with our destiny, we discover that words spoken are not enough, I know so many people who are brilliant speakers and writers but are quite incapable of practising what they preach. It's one thing to describe a situation and quite another to experience it, I came to realised a long time ago that a warrior in search of his dream must take his inspiration from what he actually does and not from what he imagines himself doing. - - - #mkgrowth #teamjps #bodybuilding #dreamchasers #believe #hardwork #noexcuses #love #lift #gains #focus #progress #biceps #abs #shredded #nutrition #beast #gym #strong #motivation #lift #quadzilla #healthy #fitness #lifestyle #melbourne #city
A good physique isn't built overnight, it requires years of hard work, perseverance, discipline and patience!. 💪🏾💪🏾💪🏾 - - - #mkgrowth #teamjps #bodybuilding #believe #inspire #motivation #beast #dreamchasers #legs #chestworkout #hamstrings #gains #shredded #nutrition #quads #tattoo #biceps #strong #lift #gym #healthy #fitness #lifestyle #powerlifting #melbourne #city #abs
#Repost @jpshealth_fitness • • • • • Partial range for partial gains... - Training through a full range of motion is 🔑 for maximal muscle growth! - 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 when it comes to building muscle. - 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
These guys and gal have put in a bucket load of work behind the scenes over the past year and more and this weekend it’s time to light up the stage! - It’s been another amazing year of growth and development for my coaching. Lots of tweaks, refinements and fine tuning to my approach, no overhauls just constantly trying to dial things in a little more each year to improve the end product. - Very fortunate to have such loyal and trusting athletes, I appreciate you guys ❤️❤️ - Special thanks to the amazing @the_zen_project fir coming down to do a shoot with @georgechristodoulou @paigeykhealth @mk_amara @killahfitness_24 @the_strength_student #TeamJPS
A double session was on the cards today. - After taking yesterday off just to be safe and not aggravate the migraine, this morning I realised I don’t have much wiggle room over the weekend due to coaching commitments. Therefore, we crammed upper in this morning followed by legs this afternoon. - Featured is 1x2 @ 200kg and 4x6 @ 165kg as well as some RDLs 4x12 @ 130kg. Also pumped out some leg extensions and fluff work. - Second week of this cycle, volume is up across the board with small increments in load. - Time to get serious! #TeamJPS #Bdminorcoaching @bdminor
Partial range for partial gains... - Training through a full range of motion is 🔑 for maximal muscle growth! - 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 when it comes to building muscle. - 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
Confidence! This Monse. She has been attending to the class I give at the gym for the past months. - She’s so friendly and always ready to try and perform whatever I ask her too. - We’ve gone through the hip hinge pattern mainly with dumbbell Romanian deadlifts and today I introduced her to the conventional deadlift. - At first she looked at me like the bar was a big deal but I told her it’s not that much difference from the lift she has doing before. The basic thing that was a bilateral standing hip flexion and extension movement was already in her system. - She totally nailed it! And also perform amazingly a drill I taught her to clim the rope! - As cliche as it may sound. First thing you need to believe it. Trust yourself, trust the work you’ve done so far and you will have a lot of the task already done! #laupersonaltrainer #teamJPS #coach #plandeentrenamiento #deadlift #girlswhift #barbelltraining #lovemyjob #entrenadora #entrenadorapersonal #puebla #gimnasio #trainhard #trainsmart #strongissexy #gimnasio #entrenamientoonline #fitness #training #entrenamiento @monse_mh
Finish strong... - Boss of our prowler, @kate_r_smith finishing off her lower body session with some heavy sled pushes. - One of her focus points this block is to improve her quad strength, so Kate has a mix of a focus on movements such squats, lunges, leg extensions and some sleds pushes to ensure the type of loading doesn’t lead to overuse injuries with such high volumes! - #TeamJPS #RaisingTheStandard - #fitness #strong #strength #lift #weights #gym #personaltraining #melbourne
Thank you @jacobschepis_jps for feature and my coach @coach.kian :) ......... Showing up is half the battle. - Drown out that little voice in your head trying to persuade you to avoid that which you know you should do. - Remember ‘why’ you start, become a creature of habit (the right ones) and don’t forget how good it feels to delay gratification! - Our man @life.of.saba is absolutely crushing it lately with @coach.kian at our Port Melbourne facility. - 11kg down, and a new lease on life. Email hello@jpshealthandfitness.com.au to book your consultation. - #TeamJPS #RaisingTheStandard - #fitness #strong #lift #weights #gym #muscle #physique #weightloss #motivation #personaltraining #melbourne
🏋️‍♂️ Last powerlifting specific post of my own training untill after competition! (Four weeks out). Today’s 2x1 @190kg , followed by back off sets at 170kg (4x3). . I’ll be covering some rehab strategies in the future to help correct niggles that powerlifting can cause. . . #StrengthOsteo #Osteo #PowerLifting #IPF #PowerLiftingAus #StrengthTraining #OsteosWhoLift #TeamJPS
左邊個種所謂「訓練」係香港見唔少。。。 #Repost @jpshealth_fitness with @get_repost ・・・ There is a huge difference between ‘exercise’ and ‘training’... - If you want to see improvements in your visual aesthetics, you must build muscle. - Building muscle requires training. That is a structured and progressive overload in tension. - Monitoring performance and ensuring that strength progress occurs across key lifts for multiple sets and reps will lead to morphological adaptations such as hypertrophy, and voila, ‘shape’ and ‘sculpt’ your physique. - Exercise however, is merely burning calories and for sure will go a long way in improving health and other qualities such as aerobic capacity, but it won’t change how you look long term. - Tag a friend who would benefit from this graphic below 👇🏻👇🏻👇🏻 - #TeamJPS #RaisingTheStandards - #exercise #training #weights #lift #strong #strength #chickswholift #muscle #physique #aesthetics #performance
It’s go-time this weekend for our physique competitors with the @icn_victoria State titles. - We have 9 athletes across all divisions, which is extremely exciting. - @fitnique_ is one of our female fitness models, looking to destroy her previous comp package! - #TeamJPS #RaisingTheStandards - #fitness #model #physique #lift #weights #gym #muscle #fitnessmodel #bikini #abs #lean #strength #strong #bodybuilding #personaltraining #melbourne
There is a huge difference between ‘exercise’ and ‘training’... - If you want to see improvements in your visual aesthetics, you must build muscle. - Building muscle requires training. That is a structured and progressive overload in tension. - Monitoring performance and ensuring that strength progress occurs across key lifts for multiple sets and reps will lead to morphological adaptations such as hypertrophy, and voila, ‘shape’ and ‘sculpt’ your physique. - Exercise however, is merely burning calories and for sure will go a long way in improving health and other qualities such as aerobic capacity, but it won’t change how you look long term. - Tag a friend who would benefit from this graphic below 👇🏻👇🏻👇🏻 - #TeamJPS #RaisingTheStandards - #exercise #training #weights #lift #strong #strength #chickswholift #muscle #physique #aesthetics #performance
A trio of tips for back hypertrophy... - A throw away by a lot of coaches/lifting enthusiasts is to do your deadlifts, rows and chin ups and you’re wings will grow. - Whilst I agree mostly with that advice, it’s a little simplistic. - Believe it or not, my back was a huge weakness early in my lifting career and I shit you not, I deleted all photos of my rear because I was embarrassed. - So, how did I turn a weakness into a strength? - 👉🏼 Scapulae control. - This may be unconventional advice when it comes to back hypertrophy, but it’s hugely under appreciated aspect of back development. The primary functions of the back musculature are to move the scapulae/shoulder (retraction, depression, downward rotation, addiction etc etc). Learning how to control the scapulae through both horizontal rows and vertical pulling movements makes a massive difference in your ability to develop your back. - 👉🏼 Appropriate load selection. - The mechanics and length/tension curves involved in rows makes it such that you’re weakest when the back is overloaded the most (think barbell close to your torso, when the elbows are flexed). Dropping the ego and ensuring you have the strength to load the back appropriately through this portion of the rep is vital. - 👉🏼 Minimising compensatory movement. - When rowing or doing pull ups, often there is compensation at muscle groups that are not intended to be doing much. For example, on pull ups, as you near the top where the resistance is highest (a descending strength curve), most people compensate by internally rotating their shoulders, thus shifting tension from the back to the delts. Similarly on rows, people compensate by swaying their torso to create inertia/momentum, or flex and extend their wrist to bring their hands closer to their midline. - Any how, I hope this helped folks. And remember, timeless form with appropriate volumes/intensities with a well thought out progression scheme is also hugely important. #TeamJPS
Me trying to strike one of Arnold’s signature poses, (the double straight arm pose), which I consider his most iconic pose!. - - Surely, there were people executing this pose before Arnold, people like Larry Scott, but I think we can all agree that no one stroke this pose better than Arnold did!. This pose allows you to showcase the biceps, forearms, triceps and the pecs/chest when executed properly and is by far one of my favourites poses from the golden era!. - - You can tell that mine is a little shaky and needs a bit more practice in order for me to executes it to perfection, but I'll get there!. Haha - - - #mkgrowth #teamjps #bodybuilding #thegoldenera #posing #gains #lift #believe #shredded #nutrition #powerlifting #strong #beast #healthy #fitness #lifestyle #gym #legs #arms #abs #motivation #inspire #gym #melbourne #city
Visited Bogue Hill with my team as we attempt to bring service to this underserved community where non-technical losses run as high as 90%. Even in the rain (second pic lol) we did what we had to do. The team was so concerned about me being in the rain you would think they figured I never got wet before 😆 #CrackDownOnElectricityTheft #GetRegularised #TeamJPS
Awareness. - Most people know which food choices will be better for losing fat and building muscle. - However, we are in general really bad at measuring and managing portion control of the foods we eat. - You may think you’re eating “so little” that’s not possible you’re not losing weight. Or that you’re only eating “healthy foods” so you should be leaner than you’re currently are. - Using a food scale and measuring all you eat during a considerable amount of time may not seem the most exciting thing to do. But it will definitely improve your awareness of how much you’re really eating and most of the time you’ll realize you’re getting more calories in that you think. - Using a food tracker like MyFitness Pal and entering there the exact amount of each food your having over the course of time will also give you and idea of how you’re general macronutrient intake is too. - Remember. If you want to change something, you first need to be objective with yourself and realize where you currently are so you can decide in which direction you should move. - #laupersonaltrainer #teamJPS #fitness #fatloss #perdidadegrasa #entrenadorapersonal #musclegain #entrenamientoonline #plandeentrenamiento #puebla #mexico #scale #food #nutrition #personaltrainer #behavioreating #mindfulness #healthy #habits #flexibledieting #gymlife #gimnasio #pesas #musculacion #protein #macros #trainhard #trainsmart
Would you rather squat 3x body weight or have guns that turn heads? - A purely hypothetical question, yes you can have both, sure it’s vain to want bigger biceps, but indulge me and comment below 😂👊🏼... - The reason behind this question is premised on discussions I’ve had with folk regarding why people fall into powerlifting. - The answer, IMO is that they get into lifting initially to pursue aesthetic goals. Then over time, the slow and frustrating process of body comp takes a toll - more so psychologically. - The next logical step without stopping lifting all together is to shift the focus from cosmetics to performance and thus they pick up powerlifting. - Whilst this isn’t always the case, on average I think this rationale holds true for most individuals. I am of the firm belief that no matter what your training protocol resembles now, most of us likely started lifting to pursue aesthetics, not powerlifting... #TeamJPS
There is a stubbornness about me that never can bear to be frightened at the will of others. My courage always rises at every attempt to intimidate me. - - - #mkgrowth #teamjps #believe #hardwork #noexcuses #dedication #nutrition #motivation #inspire #lift #gym #strong #gains #lift #biceps #abs #quads #tattoo #chestworkout #gym #powerlifting #healthy #fitness #lifestyle #quadzilla #triceps
Somehow managed to get this session in before a trip to the hospital, a couple of injections and waking up disorientated this morning 😳 - My first ever migraine and holy crap, that wasn’t fun. It’s only when we have things taken away from us that we truly appreciate what we have. And last night was an important reminder not to take my health for granted. - Deadlift 1x2 @ 215kg followed by 4x2 @ 202.5kg and hack squats for 3x10 @ 160kg. - Ps - I’m all good, just being dramatic 😂 #TeamJPS
the kaos motivational feature if this doesn't pump me up for nationals nothing will😆 #powerlifting #goingdark #teamjps #asnsupplements
#InsideJPS with the ever marvellous Matt! - They say loyalty is a dying trait, but Matt has proved otherwise. He’s been working with us now since back in 2013 and continues to make the 45 minute treck down to our Airport West studio. - His commitment to his fitness goals is admirable and despite a crazy work schedule and busy family life, he hasn’t let that get in the way. - You’re a legend big guy and we can’t thank you enough for you support and loyalty over the years ❤️ - #TeamJPS #RaisingTheStandard - #fitness #strong #strength #muscle #physique #lift #weights #gym #barbell #persobaltraining #melbourne
Today’s 2x1 at 170kg (back offs were 4x3 @ 145kg) ☠️ . Here’s a reminder that the higher the load, the more time you are (probably) going to have to spend warming up 📈. . Don’t do stupid shit, and by stupid shit I mean jump into a loaded barbell without doing your warm ups, movement prep, and most importantly THE SPECIFIC EXERCISE you are going to be doing, working your way up in load. . Warm up sets were as follows; Bar x 5, 70kg x 5, 100 x 3, 125 x 2, 142.5 x 1, 152.5x 1, 162.5 x 1 .. and finally the working sets. (I was squatting for 1.5 hours 😂). . . . #ResistanceTraining #Squats #Barbell #Rehab #Osteo #OsteosWhoLift #HealthCare #Powerlifting #TeamJps #Jps
From bodyweight 109kg 👉🏼93kg . From Squats 100kg 👉🏼225kg. #squat #the #hell #unstoppable @jpshealth_fitness
Capturing the final touches backstage for @the_strength_student just before his competition debut at the ANB VIC SHOW. A very pleasing physique with condition to rival any seasoned competitor. ✌ - Looking forward to seeing what this young man brings to the ICN stage in just a few days time. 😯 🔹️ 🔹️ 🔹️ #thezenproject #motivation #Bodybuildingcom #BuildYourBody #BestSelf #peakweek #teamjps #shredder #goldenaesthtics #bikinimodel #mondaymotivation #Vegas #icnphysique #photographylife #photographyislife #Mondaymotivation #squats #squatday #performix #performixdriven #icnvic #ArtOfBodybuilding #goldenaesthetics #goldenera #staygolden #artwork #humanbody #pose #muscle #flex @jpshealth_fitness
Showing up is half the battle. - Drown out that little voice in your head trying to persuade you to avoid that which you know you should do. - Remember ‘why’ you start, become a creature of habit (the right ones) and don’t forget how good it feels to delay gratification! - Our man @life.of.saba is absolutely crushing it lately with @coach.kian at our Port Melbourne facility. - 11kg down, and a new lease on life. Email hello@jpshealthandfitness.com.au to book your consultation. - #TeamJPS #RaisingTheStandard - #fitness #strong #lift #weights #gym #muscle #physique #weightloss #motivation #personaltraining #melbourne
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