Virtual Training

The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach.

Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 minute works outs but honestly, I see no value in these. I gave into peer pressure to provide random acts of exercise. Haha

The rotating program periodisation works great in the gym under my supervision but I acknowledge that’s not the way many online customers want to train.

Moving onwards, I will be providing training programs, or products in three categories.

  1. Health and movement focused.
  2. Strength focused.
  3. Fat loss focused.

These will be thorough programs with updates as and when I see the need to update any methods or refinement.

These will be one time only purchases rather than a subscription.

The current online membership content will continue to be available for a one time only purchase. The content of this membership amounts to over 5 years on continual training at this point. That’s quite a volume of structured programming and still very valuable, but it’s not the direction I want to continue with.

To access the library of online membership programs, it can be found under ‘services’ tab on the main website menu. Click the button below to be directed to this site.

The new specialised programs will be made available in the coming months. In the mean-time, if you would like some personal guidance in your training, please do get in touch.

Jamie

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.

Free Red Arrow Transparent Png, Download Free Red Arrow Transparent Png png  images, Free ClipArts on Clipart Library

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

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

Not Getting Results?

For many people they exercise, train, workout, whatever you want to label it; just to be physically healthy. They don’t really care about progressing or shooting for personal bests. For these people, sticking to their habit is the success – to these people, I salute you.

Other people want to see and feel noticeable, tangible outcomes. They want to see repetition numbers, KGs, KMs go up. There has to be progress.

However, sometimes this does not happen when expected, or results halt. There are some potential reasons that I want to list below. Some of these may be obvious but hear me out.

Top 10 Recovery Tips to Boost Your Training Results.

  1. Not sticking to the plan. A plan only works when it’s followed and it is very surprising how many people can’t commit to a 4, 6 or 8 week program. Program hopping rarely favours results. Understand a plans expectations and follow it through.
  2. Sleep. Aim and plan for 7 hours a night. 8 if possible. And try to make it good quality sleep. The sooner before midnight you can hit the sack, the better chance of catching better quality Zs.
  3. Check out how much fun food you’re eating aka junk food – sweets, biscuits, that sneaky bar of chocolate that fell in the shopping trolley etc. cut it back. 
  4. Protein. Make sure you’re eating enough protein every day. Whether it’s animal or plant based, aim to eat 1.5 to 1.8g per kg of your lean weight. As a guide that’s about the same size as your hand x 3.
  5. Eat like an Adult. I have mentioned junk food and protein, but vegetables and fruits really should be present in your daily nutrition. Sure you might not like a lot of what you see on the shelves, but find a selection you do like, and invent lots of ways of eating them… or just make a smoothy!
  6. H20. Yes, water. Wash up, take a cold shower “brhhhhh”, but keep drinking water frequently during the day. If you struggle, here’s a tip. Every time you take a sip of water, take a second sip. 
  7. Health check ups. Get your blood tests done annually. Better to be sure.
  8. Reduce your stress. Get outdoors, walk, job, bike ride. Choose something enjoyable that gets you out for an hour or so. If you like to potter around the garden like I do, do it. It feels good. All that Vitamin D is awesome for your immune system.
  9. Move. You don’t have to train hard every day but moving gently every day is a blessing. If you can roll out the exercise mat and stretch, rock, roll, just belly breath, you’ll boost your recovery and probably have a great session the day afterwards. Check out these Mobility Videos.
  10. Like a drink? While a wee glass with dinner is okay, finishing the bottle of Cab Sav isn’t. Reduce the alcohol to allow your body to metabolism body fat better, rest properly and enhance sleep, lower systemic stress and prevent dehydration. Pretty much all the other points above can be boosted by reducing the booze.

I did mention following plans to the end. How about weighing up these items to see how you could improve.

I’m here to help should you need to talk about it.

Jamie

How many Kettlebells do I need?

I’d really love to have a gym with a long line of kettlebells, all lined up numerically in military fashion… oh, wait… I do. Ah, but I train people, people in all shapes, sizes and abilities. I also train a handful remotely via this www thingy.

I use kettlebells for all the many benefits they bring and every single person starts their strength regime at a different point. For some (read many) no weights are involved to start with, as we build technique, movement proficiency and a solid foundation. Once ready, we move on with an appropriately sized kettlebell. 

The key loaded movements that kettlebells excel with include pressing overhead, front squats, carries and naturally the kettlebell swing, clean and snatch. 

For everything else, bodyweight movements prove optimal. I’ll not go into these details here but feel to ask. 

One question I get a lot however is – ‘how many kettlebells do I need, and should I use two at the same time’? 

This is one great question. I’m not a man for wasting money on things I will never use. If I end up with something in the gym that never gets used, I sell it on. 

Regarding kettlebell training, is has proven good practice to have a small range of kettlebells that allow you to:

  1. practice with great form and little distraction
  2. practice with a focus on strength and grinding (safely)
  3. practice with a medium effort.

For ladies this might equate to an 8, 10, 12kg or an 8, 12, 16kg and gents, a 16, 20 and a 24kg kettlebell. 

The second part of that common question relates to double kettlebell training. This is an option for both pressing and squatting i.e. holding a kettlebell in each hand as opposed to single kettlebell training. 

What’s the difference? 

Single kettlebell training is, for most people, a great starting point. holding the kettlebell in one hand for an overhead press allows the user to focus on individual shoulder / arm strength, condition and form. A single kettlebell is great for the goblet squat to build the ‘shape’ of the squat and a foundation of strength. A single kettlebell is perfect to learn the hinge and snap of a kettlebell swing.

A single kettlebell held, racked on one shoulder will also expose asymmetries (imbalances) during a single kettlebell squat. It always surprises me and the user, when they goblet squat, say a 16kg with perfect, easy form, then rack it onto one shoulder to find they twist like a noodle!

Loading one shoulder will always expose weaknesses.

Someone wise

However, when one is relatively balanced and seeks strength, muscle building and a metabolically charging training program, then double kettlebell training is the solution. 

Yes, you may still be pressing a 20kg kettlebell, but there is now 40kg on your frame, not just 20kg. No-one can argue that won’t make you stronger. 

The same goes for cleaning the kettlebells to the shoulders. Cleaning a single 24kg bell is great, but a pair is magnificent. Racking up two 20-24kg kettlebells for front squats will vastly boost lower body strength.

Anyhoo, to conclude: 

If you are a kettlebell enthusiast, a few kettlebells should inhabit your training space and ideally, doubling up is a great idea and investment. 

Need help with your kettlebell training? Why not get in touch and we can chat about what you need and how I can help.

Virtual Training

The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach. Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 … Continue reading Virtual Training

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? 

Healthy Happy Hips

*** COMING VERY SOON *** A lot of us struggle with some movements or positions, like squatting down, picking things up, twisting or reaching behind us – I’m sure you can add your own moves here. My new guided Healthy Happy Hips program addresses these issues and more with simple, clinically supported follow-along videos. More … Continue reading Healthy Happy Hips

Best Workout Ever

There’s nothing like getting to exercise in the comfort of your own home… well, except for having access to a huge number of programs to follow as well.


The FitStrong Online Membership has just that, ‘years’ worth of programs to follow along with. I update programs every month and the membership has a library of short ‘workouts’ too.
Check it out and if interested, it’s just $1 a day!!!

Want a more personal service?

2020 taught us many things. Learning how easy it is to teach sessions online with our laptops and smart phones was one. Now with the click of a button we can meet virtually anywhere together to work through a training session.

Whether you need to give your kettlebells a good workout or you want to get to grips with body weight training, live online personal training is a great solution.

Get in touch below to get started.

EPT

An even simpler solution if you are happy to train alone without the live online interaction is EPT.

‘Email Personal Training’ provides a detailed program for you to follow. With an extensive video library and customised videos just for you, I can quickly compile a program to meet your needs, provided straight to your inbox.

Intrigued?

Don’t kill time, love it

How many times do you hear people say they’re killing time in the gym or whatever else? Yeah, I know it’s just an expression but the underlying statement implies time can be just thrown around like some spare change. 

However, time can’t be earned back. If you’re in the gym just doing stuff, you’re not spending time on other valuable agenda items. You know, things like spending time with your family, tending to your home, garden, preparing healthy meals and attending to your career. Actually, much like the last two points there, you don’t just go to the kitchen or work to kill time. You follow particular tasks to accomplish specific outcomes… and that leads me swiftly to my point here. 

Use your time in the gym to accomplish specific outcomes. 

  • Turn up.
  • Do the work.
  • Don’t quit

Three mighty fine rules to live by in the gym, the kitchen, in your chosen career and family time.

If your goal is to move better, practice that. If you goal is get stronger and more useful, practice that. If you want to [enter the goal], do what must be done.

Now, for many people, they might not know for sure what the practice should be to move better, stronger etc.

That’s where the willing professional comes into play and this is where I make my offer to finish off 2020.

‘Express FitStrong’

Well, I could have been more imaginative in the title, but in keeping with the message, it says what it is – express.

Express FitStrong offers the chance to get straight to the point with the minimum fuss. In these 30 minute sessions we’ll warm up and prepare very specifically for the following session. If you’re coming in to work on lower back pain issues – we’ll focus directly on that. If you’re coming in to work on your deadlift strength, explosive power or metabolic conditioning, we’ll get straight to that. 

Our slightly longer sessions do of course focus on goals, but we always include the ‘other stuff’ for a very well balanced routine, but let’s consider the wealth of time for some people and just get to the job at hand.

In keeping with the theme of 2020, this is available both virtually via a choice of video platforms or in person. 

If you’re keen to jump onboard, get straight to the point with express training, email ASAP. 

Optimal Training

Does your fitness program embody the skills and strengths humans are designed to excel at?

  1. It goes without saying that if you do train, it must address a need.

2. If you don’t move well, fix it and learn how to move better.

3. If you’re weaker than a child, fix it and learn how to move stronger.

4. If you get out of breath carrying in the weekend groceries, fix it and build up your work capacity.

5. If you realise that your latter years are fast approaching, get stronger and more agile now and be prepared.

6. Observe the frail. What are they missing, what have they missed and do you want to prevent the same for yourself?

So, are you training to prepare yourself for a healthy and long life? I am trying not to use the word exercise these days as I despair over what modern gym life has become. I really don’t care how big you want your guns to be, how much you bench press or how much weight you can lift off the floor. If it’s fun for you, then it’s good. But, it must add to life now and going into the future.

If you can pick up and wheel a barrow full of soil to the end of your garden and do it again until 3 cubic metres of soil is shifted – I nod my head in praise. If you can still walk and operate the next day, then I am impressed. You are fit.

If you can go play footy with the kids for an hour, before heading home to clean the car, touch up the paint on the coving and make dinner, yes, you too are fit.

If you can practice getting down to the floor with a weight, traverse along an overhead bar, squat up a 40kg weight, heave it to your shoulder and walk for 40 metres before practicing it all again for 20 minutes – then you are practicing being fitter for life. I commend you.

We Homo sapiens have progressed so well and so far in the past millennia only to have lost our ways in the past 50 years or so. Convenience was never meant to take over so much in our lives but it has. We don’t have to or need to be physical any more, not to the extent of our grandparents and those before them.

However, if we all spent a little bit of time performing natural, maybe task orientated movements, we would be using our bodies as they evolved to be used. You can see the evidence of the contrary all around us. Obesity, terrible postures, over reliance on tech, poor movement and postures. As much as humans are living for longer, they are not necessarily doing so with longevity and life long health.

So, here’s a healthy real-world work-it-out session to have a go at:

  1. Warm up with a back to basics movement preparation session.

2. Carry out a round of the following:

  • Carry a weight in front of you for 20 steps.
  • Put it down and pull back up to your left shoulder and walk 10 steps.
  • Put the weight down and sit down without using your hands.
  • Get back up without using your hands.
  • Repeat the routine but carry the weight back on your right shoulder this time.
  • Maybe run through this again, faster, or more efficiently!

3. Carry out this routine:

  • Crawl for 10 steps on your hands and feet.
  • Crawl back with an inverted crawl and then stand up.
  • Hurdle step over a weight or a chair then step under a low hanging obstacle.
  • Step back under the low hanging obstacle and either hurdle step or jump safely over the weight or chair.
  • Repeat one more time.
  • Maybe run through this again, faster, or more efficiently!

4. Take a good rest and reflect on how simple this was but how much you worked at doing very natural human movements.

The human body can develop great strength and abilities to specialise in sports. if you’re not into specialised sports you still owe it to yourself to be physically capable and resilient for years. You were meant to move and are meant to move for a very long time.

If you want to practice living strong and fit in this style, please do get in touch. I will be developing personalised real-world routines and creating set routines soon to share with you all.

Yours in health,

Jamie