Most Transformation Programs

And why the Amazing 12 is different

Most Transformation Programs!

Every single one of us has the capacity to change, to transform, to lose body fat and reshape our physique, strength and fitness. But why do so many people struggle to get the results despite working SO hard in the gym? 

The Amazing 12 Program.

Unlike traditional fitness programs that do not deliver transformative physique and performance change (and then blame you or your genetics when they don’t), the Amazing 12 system optimises exercise techniques, the programming and nutrition, using a groundbreaking artificial intelligence version of the program creator Paul McIlroy. This is how certified trainers around the world deliver outstanding results for clients as if Paul himself was running the sessions!

The Old Way – Train to Failure

Most Transformation Programs:

❌No pain, no gain mentality – Leads to overtraining, injuries, and starting over.

❌ Training to failure – Tells your central nervous system that you’re a threat to yourself.


❌ Lifting to your max too often – This only finds limits, it doesn’t raise them. 

❌ Success is directly proportional to effort – It’s not!

❌ You lack the will to succeed – You can’t use ‘will’ to change wrong to right.

❌ You’re not taking the right supplements – Success doesn’t come in a tub or a tablet.

❌ Push your limits until you break through them – You end up breaking yourself.

Our Way – Expand Your Comfort Zone

The Amazing 12 Program:

✅ Any pain = no gain – There is a direct correlation between time spent training in comfort and long term productivity.


✅ Train Sub-maximally – Expand your comfort zone and your max will take care of itself.


✅ Success is directly proportional to numeric progress – not the discomfort of a single workout.


✅ Unlock your amazing strength – It’s already there, you’re not building anything new.


✅ No need to EVER peak – Expand your comfort zone until it swallows your previous limits.

How do we build and maintain amazing transformations?  

The Three key Optimisations

#1 Optimisation of Exercise Technique

You cannot sustain progress if your training injures you. Injuries will slow you down, impair your recovery or require time off. As a result you lose what you’ve gained, training momentum and motivation – hardly a recipe for success. 

If you continue to still make the same technical errors (which are often extremely subtle), you just get hurt again. The cycle continues. 

Rapid gains present with consistent safety, not off-technique, intensity and injury.

Strength and safety should be synonymous and optimal exercise technique should increase both strength and safety simultaneously.

As you progress, your technique must get refined to maximise strength acquisition – and that requires mastery of numerous overlooked subtleties.

We’ll show you step-by-step the optimal (and required) techniques and their subtleties to master each exercise and minimise risk of injury even as you progress through higher and higher strength levels.

#2 Optimisation of Nutrition

You also cannot progress if you find yourself in a battle with yourself (your inner superhero). The food you eat is very personal and if you battle through hunger or if your body craves something that’s missing, you will suffer needlessly. And then you’ll stop and eat what you want.

The stakes are higher when it comes to fitness programs because the diet versus exercise debate has traditionally accepted the view that “It’s 90% diet.” You’ll have to accept (often painful) limits or else you won’t progress.

But this is just the nutritional program equivalent of saying “No pain, no gain.”

We’ll teach you how the reality is this: “It’s 90% training.” At least when we are talking about a body TRANSFORMATION (more about this later).

Nutrition is crucial, BUT…it doesn’t have to be a battle! (In fact, it’s important that it’s not. The last thing you want is your central nervous system deciding you’re a threat and start to push back physiologically.)

We’ll show you how to optimise nutrition to avoid a battle and to get the transformations needed

#3 Exercise Programming

Great technique and great nutrition are not enough. For optimal results, you need optimal programming. And since the vast majority of people do not get results (and most fitness coaches fail to deliver results for their clients), something is clearly broken with fitness programming.  

The problem is too many people think in terms of sets, reps, days … but 3×10, 6×6, 5×5, 8×8, 10×10, anything x anything, does not constitute effective strength / size programming.

And this problem is magnified because these sets and reps are geared to the accepted view of “no pain, no gain.” Breaking through your pain sounds great because we like the idea of pushing our limits and taking ourselves absolutely to the edge. It’s inspiring talk, but it’s no way to get long term results and is physiologically counter-productive.

The reality is “Any pain, no gain.”

Don’t speak the language of pop culture, speak the language your central nervous system understands. You have to discreetly hack the central nervous system to allow you to EXPAND the boundaries of your comfort zone. Only your inner superhero can do that and you have to know how it reasons to convince it. Once you do, you will perpetuate progress and your comfort zone will envelop your previous limits and make you stronger while transforming your physique.

If any or all of this strikes a chord with you, makes the hairs stand up, gets you excited and sets off your spidey senses, get in touch to see about signing up to the next wave of the Amazing 12 Brisbane.

… Next time – The 5 core components that produce dramatic physical transformations every time.

A transformation is more than weight loss

A successful transformation program is only partly about Weight Loss

In the health and fitness industry, the area of TRANSFORMATIONS can refer to many outcomes. Mostly though, people will associate a ‘transformation’ program as exclusively a ‘weight loss’ program. 

It’s a commonly held notion also that losing weight alone will result in satisfaction and a ‘happy’ outcome!

But, does just losing weight really equal happiness, satisfaction, complete wellness or a sense of purpose? 

How about strength, fitness and physical confidence – will losing weight alone make you feel stronger, fitter and more competent? 

Are these even factors that are considered part of the outcome of most weight loss programs? 

Being totally honest, almost anyone can lose weight by not exercising and starving themselves or at best, following a well balanced, healthier eating lifestyle. I’m not discounting weight loss by any kind of process, as it can still be challenging and rewarding. If you really want to go under the knife – that is your choice!

However, and here is my professional point of view; losing weight to look leaner is only ONE part of a greater package of what a transformation program can be.

Losing unwanted body fat, feeling great, moving better, feeling strong and more capable and resilient against all that life can throw at you – I believe these are the ingredients of a real transformation. But, just losing weight from calorie restriction is not going to result in that. You can’t diet yourself strong.

In a recent study, people were assessed following popular intermittent fasting protocols. I do like intermittent fasting, but I also like to exercise. These people fasted only. No exercise. While both lost fat weight, both lost muscle tissue. What’s the problem? Muscle is the engine that continues to burn calories. If we lose muscle, we lose the capacity to continue to burn calories, therefor requiring us to consume fewer calories – or food. Who wants that? Food is great. 

A successful transformation program will include healthy, sustainable eating habits – and real food – along with a well designed exercise program that addresses aerobic fitness and strength, safely. 

Balanced nutrition, exercise and planning = successful transformation

Being fitter, stronger, happier in our skin is being in a position of celebrating our lives, our lifestyles and looking forward to tomorrow – who really wouldn’t want that? 

Summing it up:

Performance is not something often considered when looking for or engaging in a transformation program, but maybe if you consider the points I raised above, maybe you do want to move better, stronger and feel better in your own skin. 

If you’re nodding your head and thinking ‘Yes, I want to be fitter, stronger and happier with my physique’, let’s talk.

Head over to www.amazing12brisbane.com.au read some more and then get in contact.

Jamie

Below are examples of people just like you and me who dedicated 12 Amazing weeks to transforming their lifestyle, physique, strength and fitness.

Beyond the six-pack, Nicci progressed from doing machine pull downs to performing pull ups with a 32kg kettlebell hanging off her waist along with a very strong personal best deadlift of 140kg!
This kind of strength improvement is not uncommon for Amazing 12 graduates.


Want in?

New At FitStrong

Introducing the Amazing 12 Brisbane

Quick back-story:

I’ve been a health and fitness professional since 1997.

In that time I’ve ventured from regular run-of-the-mill gym activities like group exercise, circuit training and centre management. I new that wasn’t what I was looking for or destined for.

Moving to Australia opened doors to explore other areas, especially areas operated in by the most successful trainers. Not financially, but in terms of results, health and physical gains.

Kettlebells and the teachings of Pavel Tsatsouline provided underpinning principles of strength. OrIginal Strength taught how movement can be restored. MovNat inspired us to contextualise our training to reflect on life’s needs.

Whilst I know I can help people feel great with movement and strength, one missing link always bugged me though.

Feeling good feels good, and moving better is a part of that. But I have to recognise that many people want to feel better about how they perform as well as how they ‘feel in their own skin and clothes’, and this includes what they see in the mirror. Some people will tell me they don’t see who they really are.

Enter the Mentor from Centaur

For years I’ve admired my fellow Irishman Paul McIlroy who runs an old-school gym called Centaur – the centre for all things strength and conditioning, creating super strong individuals – and his transformation program, The Amazing 12.

Two months ago I met with his program director via zoom and got the ball rolling to become a certified Amazing 12 coach. After a deep study block of 3 weeks (80 hours) I am now certified to operate and coach the Amazing 12 here in Brisbane. The first for our city and state and only the 3rd to become certified in Australia!

The Amazing 12 offers unprecedented body transformations in a surprisingly short period of time (12 weeks) every time, no matter your age, condition, or genetics. There are no special dietary purchases, required – just simple wholesome nutrition. This is not a bootcamp, or a train ‘till you drop program – it’s just perfectly individualised programming with a simple template. It can be called simple now, but it’s taken 15 years of fine tuning and the programming genius of Paul. This is not solely a weight loss program, it’s a physical strength, fitness and mindset transformation program.

The lives of 10000+ people have been impacted by their participation in the Amazing 12.

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Just check out the transformation gallery from other certified Amazing Trainers around the globe.

In case you don’t want to click that link, here are just four examples of two ladies and two gents.

I am proud to announce that The Amazing 12 Brisbane will be a new offering from FitStrong in only a matter of weeks, both as a small group program and a one-to-one service.

I totally understand that this commitment might not be for everyone, but you the reader, keep in mind anyone you know who might fit the bill – please forward this for their consideration.

For more information, please head over to the dedicated Amazing 12 Brisbane page.

Jamie

Please, please copy the link below and share on social media or with anyone you know who wants and needs an Amazing 12 weeks in the Brisbane area.

www.amazing12brisbane.com.au

Do you really want to lose weight?

Or do you:

  • Want to feel good?
  • Want to feel stronger? 
  • Want more confidence?
  • Want to lose some unneeded body fat?
  • Want to be happier looking at yourself in the mirror?
  • Want to be capable of more physical tasks?
  • Want to choose better eating habits? 
  • Want to set a healthy example to your family, your children, your friends? 
  • Or do you just want to lose weight?

Just a short post for now, but I’d love to hear your thoughts. Feel free to tell me what you want below.

Jamie

Ground Based Locomotion

More and more often I find myself referring people to practice the Bear, Monkey, Frogger and the Inverted Crawl (aka the Crab).

These 4 ground based locomotion exercises alone address so many weaknesses, develop great strengths and offer a fun element to any training block.

Staying stable, controlling or resisting rotation through the torso and breathing control are just three areas to focus on whilst we practice these four relatively simple ground based locomotions.

To begin with, we practice the positions or shapes we wish to assume to start each movement before practicing how the movement commences.

Below I’ve added How To videos for each of these.

Then What?

Once you’ve had some practice and can carry out each for a minute or so with good form, you could consider flowing the moves together – a bit like this.

Each of these movements have their progressions and regressions to help us work at the level we need for our bodies. If you are interested in this kind of movement training, please do shout out.

I’m always happy to help.

Jamie

Over 55 and Want to Move Better and Stronger?

At FitStrong Strength and Wellness I specialise in helping people to move better, with fewer aches and pains and develop essential real-world strengths. 

I am looking for people over 55 who want to get more limber, stronger and physically healthier.

If you know you need to move better and stronger but don’t know where to start, simply fill in the contact form attached below or message me on 0450487237. 

PS this is NOT a Bootcamp 🙂

When?

I am open to start new sessions upon request, day-time or evening. 

No contracts or memberships are needed. We like to keep things simple.

And if you’re not over 55 but like the sound of how we train, get in touch anyway.

Are you ‘Real-World’ Fit?

Does your exercise support real-world demands?

Much of the time people exercise to accomplish an outcome, a result or even just for the sake of it, because it’s healthy, to burn energy, calories or time!

Whilst just working-out is fine, wouldn’t it be awesome if our exercise endeavours actually prepared us for the physical needs of an active life?

Having bigger muscles might seem like an ideal, but really, when you’re getting old, no one will care how much you benched, how big your guns were or how many insta-likes you had. “What’s instagram”? They’ll ask!

What really matters is how well you will function.

Can you balance, carry heavy ‘stuff’, climb, step up, crawl, run and jump? Can you get to the ground and back up effortlessly?

Strength training with machines, bars and dumbbells and kettlebells are great tools. They will build specific strengths, but they don’t always carry over to the real world apart from building general resiliency. The human skills to move and age with strength, power, purpose and fitness is something that takes a different form in the gym – if indeed a gym is even needed.

At FitStrong we practice all the usual strength exercises from squatting, deadlifting, pushes and pulls etc but we back these up with heaps of practice of natural movement, real world strength and fitness skills that will support you during the weekend gardening spree, house renovations, that big weekend hike and much more over the coming years.

If you’d like to chat about this and how it fits your lifestyle – let’s catch up.

I can design you and your family a routine I can take you through at FitStrong or the local park, or make you a follow-along at home routine, with any variety of things you may have lying around. Traditional gym equipment is not a requirement!

Even though gym restrictions are lifted (and hopefully will stay that way), I am happy to meet virtually with video conferencing, in the park or of course, at my outdoor covered training area in Albany Creek.

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Getting Fitter and Stronger the Easy Way

IMG_8186I don’t always lead the way in our strength programs. Giving clients the option to choose their strength movements gives ownership to that move, to making it their move.

In our latest program we chose two main lifts, an upper body strength move and a lower body movement.

We developed these over 8 weeks without straining and stressing and supported the program with other exercises. We simply expanded our comfort zones – no maxing out, crying or vomiting!

‘This was perhaps one of the most relaxed, chilled out programs we’ve ever done.’

Below I’ll demonstrate some of our key chosen movements (not instructional) and then talk briefly about how they were trained and how they tested out this week.

Swing

Elevated Rock

Kettlebell Press

Rocking Push Up

 

The key component of each target movement and indeed, the other movements employed in a training sessions was NOT to max out, not to strain, stress and grind out the reps. This was perhaps one of the most relaxed, chilled out programs we’ve ever done. We put faith in a fresh understanding of high intensity training that I talked about here.

At the start of the program, session one was used to identify baselines for the two main movements. What weights were considered light, medium and heavy for the swing, how many push ups / elevated rocks were considered moderate and what was considered a medium weight to press.

This was all based on trialling sets with progressive intensity until medium was felt. I’ll not go into details about how we conducted this as it’s not the purpose of the post but needless to say, we identified medium.

From here we backed off to 70-75% of medium on the pressing movements and gradually waved the volume of the sets from just 1 rep to ladder of 1,2,3,4,5 over the 6 weeks and the swings and elevated rocks we kept at 10 seconds per minute for 10 minutes per session. We gradually used heavier kettlebells in the swings. Really quite simple stuff.

Anyway, the good stuff – the results.

The Swing was tested with the 100 swings test – the goal, to swing 100 times in under 5 minutes. Even though we never encountered 100 swings in that kind of intensity (the most we would do over 5 minutes was 35 swings) everyone has tested out with 100 swings in well under 5 minutes and interestedly, finished fresh and not huffing and puffing! We have carried out swing tests like this in the past, but for everyone, they used much bigger weights.

The elevated rock goal was maximum reps in 5 minutes. Probably tougher than the swing 100.

The elevated rock tested out with a total of 70 in 5 minutes. This is quite a feat – I dare you to try this one!

Pressing. On testing the single arm press, everyone finished with a personal record weight for reps.

The overarching goal of the program was to demonstrate how we can indeed increase our work capacity or fitness if you want to call it that and increase strength too but without ever working ‘hard’. Maybe it also demonstrates that you could still accomplish training goals when feeling kind of tired some days. If all you have to do is turn up, do the stuff and go home.

Turn Up, do the ‘Stuff’, go home, repeat. Simple!

BEYOND CHALLENGES AND TRAINING PROGRAMS

(a 6 minute read, so feel free to skip to the proposition at the bottom)

In May this year we launched our two new 12 week challenges with a good response.

These will be repeated soon but, it occurred to me though, that many people might not want just a 12 week training program aka a challenge that takes them from point A to point B.

Some people may want to learn new skills, level up current skills and strengths or may want to just work out with a laid out day to day plan to cover a period of time.

Let me briefly differentiate working out vs training just to clarify.

Training, as the word should imply, is a process of progressing a limited number of strengths, or fitness from your current position to an end goal. An example would be for someone who wanted to be able to run 15 minutes non-stop in 8 weeks when they can only manage 3 minutes non-stop currently. A ‘training’ program would lay out a plan to achieve that based on evidence based best practices.

A second example would be the person who wants to be learn a system to help them be more mobile, less stiff and achey and concerned for hurting themselves. In this case a systematic plan would be built for a predetermined and reasonable time-frame to help the client learn all the essential movements and methods that will help them achieve their goals.

The commonality here is the ‘goal’. The two examples have a goal, an outcome they are looking for. This will always be the case. Just be wary of setting a vanity goal. They can be quite negative in nature. That’s a story for a different time.

But, as I mentioned at the start, we don’t always need goals to make exercise a frequent part of our lives. Yes, during the year we might feel the urge to delve into something based on need, intrigue, interest and desire, but it’s not essential.

Is there a problem with goal centred training programs?

Go, go, go, go! That is the general emphasis for a training program but that is the nature of a training program too. A well designed program will wave or rotate between harder, medium and simpler sessions whilst including suggestions for active recovery. The worst programs are the ones you see as part of a 4 week challenge (usually in newspapers, magazines and social media) where every day is a progression of the previous – a real recipe for overdoing it and inviting injury.

A training program that runs for 8 to 12 weeks will have a systematic, progressive plan to achieve the goal or at least build up towards it. Yep, you might not actually achieve the goal at the end of the time period but with so many variables at play in our lives, this can happen. In all programs I build I do mention that the program isn’t a once off plan. It can be repeated. Many people cycle through a program, take a few weeks of ‘just working out’ for recovery and evaluation before heading back into the same program again, but from a more progressed starting point.

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There is no problem with waved, well structured training programs being run frequently or back to back. It does come down to the individual and their goals and their why. Why they exercise.

What about challenges?

Continuous hard, testing programs or challenges should be measured out infrequently throughout the year if they are even on your radar. Training at high intensities for lengthy periods is hazardous. Even athletes don’t train flat out all year round – so why should non-athletes?

A couple of weeks of ramping up intensity every 3 or 4 months like at the end of a 12 week program, is fine, often fun and rewarding but should be followed by a celebratory period of lower intensities.

Now, getting to what was meant to be the main topic (yes, I do wander a little once a get writing, sorry!) – general, non-goal centred programs.

Every human knows that maintaining a healthy, well balanced lifestyle that includes frequent exercise is good. We all know exercising will make us feel better, move better and live a longer more fruitful life assuming mother nature doesn’t throw a right hook at us.

Many people choose not to accept this position however, deciding that a slothful life is for them, followed by time with pain, illness and a poorer quality of life. Biased opinion? Heck yes. But am I lying? You decide.

We don’t need specific goals to make exercise part of our lives beyond knowing that keeping generally stronger, mobile and capable of getting out of breath will enhance our lives.

So what does this look like for the average person who matches the above statement?

There was a fun tv cooking show years ago called Ready Steady Cook. In the show two teams had only a limited number of ingredients to cook a great meal. The potential for the meal was vast. How many things can you make with some veg, spices and a meat option? Endless.

In regards to exercise, the ingredients are the things we as humans need to sustain for optional physical health. Let’s list them:

  • Walk, jog, or run. Just get going with whatever gets your pulse up and doesn’t hurt.
  • Have a daily movement / mobility practice. Not necessarily yoga or pilates. There are so many simple methods that we can talk about.
  • Squat.
  • Lift things up with a hip dominant move (deadlifting).
  • Push and press stuff.
  • Pull stuff.
  • Carry stuff.
  • Brace your midsection.

That’s 8 categories of qualities we are meant to maintain frequently. We don’t need to complete them every session, but on a weekly basis we ought to tick boxes.

The potential for how we ‘cook’ them is endless and also quite fun.

Once we think beyond the old bodybuilding paradigm of training (3×10 for each machine in a gym – yawn) there are a myriad of options.

On my website home page there is a pop-up that visitors see that offers 20 FREE Workouts on a handy PDF. In each workout there are all or most of the strength moves listed above, each time built in a different way, perhaps with a tool like a kettlebell, or a sandbag or nothing except your own body weight. The repetitions vary, what each follows or is followed by changes, altering the stress on the body that we need, but, we still encounter and practice all the strength skills we need as healthy humans.

For a non-trainer it might seem all gobbledygook (PS I had to to google search how to spell that hehe) or may be a bit confusing and maybe a stumbling block to your progress or even starting and that my friend is why I would like to propose a wee experimental trial.

Earlier I mentioned that I write training programs that build on specific skills and strengths. But, for possibly the vast majority who don’t fit that category, I would love to offer a solution for just turning up and getting boxes ticked – a ‘general physical training’ program.

THE IDEA

An idea I am toying with is to produce a weekly routine I would release to members of such as illustrious program for a tiny, tiny fee that would include all of the above requirements for optimal physical health. A weekly home routine that will include:

  • A daily mobility and flexibility routine.
  • A weekly schedule of strength sessions including illustrations and videos.
  • Suggestions for active recovery and aerobic tasks.
  • A community facebook page for further support, tips and random puppy photos!

Look, I’m just throwing this out there to help me reach and help more people. Not everyone has the time or logistics to train at the gym, so if you would like to be part of this group program, let me know and when I’ve the official launch organised before the end of the winter, you will get your sign-up invitation.

Just fill in the quick interest form below.

If you want any further information just get in touch.

If you’ve got a name for the group, please suggest that too!

Group Training in Albany Creek

There was a time when personal training, aka one-to-one training was all I wanted to do and to be honest, the bulk of my time is dedicated to training people in just that way, and I do love taking people strategically through an A to B to Z plan to get to their goals.

However, not everyone wants the detailed ‘I dotting and T crossing’ training programs and just want to get a workout with other like-minded people.

Animal Flow classes are being run on Mondays at 10am and Friday at 9am

Express Strength runs daily 4 – 4:30pm

I’ll be running fun, challenging workouts combining strength training, mobility drills and the occasional High Intensity challenges. The exact plans will of course depend on who turns up!

Don’t be left out and don’t be punishing yourself with Bootcamps… come and play at FitStrong 🙂

Get in contact below to book your spot

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