I am looking for couples who want to Transform together 

Maybe you’ve decided it’s time to get on top of your health and strength? Maybe you’re getting married soon and want to get into ‘great shape’ for the big day? Maybe you’ve realised you’ve let yourself slip over the past couple of years and want to move better, feel stronger and fitter? 

Perhaps you simply want and need to transform your relationship with food, your waistline and your strength and fitness. 

If this is you, let me introduce the Amazing 12. 

The Amazing 12 program delivers all the above mentioned outcomes with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. 

ARE YOU COMMITTED TO YOURSELF 100%?

Below are pictures of Jamie (48) and Vivienne (46) from Albany Creek. Both completed the A12 program with ease, Jamie losing 11kg he never knew he had whilst improving strength and fitness dramatically despite elbow problems. Viv lost 4.5kg and found herself feeling so much more confident and stronger in her day to day life. In fact, during the program she increased her 5 rep max squat to her 30 rep max squat!!!! 

I am accepting applications from people who are ready to commit 100% and make a change to their life. 

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online nutritional support.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Brisbane.

www.amazing12brisbane.com.au

What is Personal Training?

To each and every person looking to hire a professional, the role of a trainer, to carry out personal training probably means something different.

1. To many it implies being pushed to the limit, getting all sweaty and pumped.

2. To some it may mean being taught finely detailed techniques to get the most out of their training.

3. To a few it means you get to whine and moan about having to do exercise – like it’s a personal punishment for eating too much!

4. To others is means the accountability of a professional to guide them through a personalised routine.

5. To some it means having the expert eye and experience of a professional to help create the results sought after.

If you align with 1 or 3 or something similar, you’ve either been sold something very inappropriate or have had that expectation sown by an others experience.

Long gone – I hope – are the days when trainers shout at their clients to ‘max out’, ‘go harder’, ‘ignore the pain’ and then come back again for the same.

Moving on. If you can see the validity of points 2, 4 and 5, then you know what to look for. A trainer who listens to your goals, designs a program with that agenda in mind, before guiding and supporting you from learning essential techniques to the execution of great repetitions, sets and all at an appropriate (read reasonable) intensity.

At FitStrong this is the process offered to each and every client.

We start with a consultation to discuss goals, past experiences and perhaps exploring any self limiting beliefs before presenting a solution.

A movement screen follows to start to understand the physical status, ie look for any red-flags, weakness or imbalances that may influence the program design.

From here a program commences to carry the client from their point A towards their point B.

That is the goal of a personal trainer.

At FitStrong I specialise in helping people build useful strength, improved movement capabilities and total body transformations.

‘Check out a brief overview of our methods’

Our home based gym is a friendly, safe and clean place where people are supported and coached towards their goals. Even if people have no distinct goals, they have an opportunity to simply pursue feeling healthier, stronger and feeling better.

We’re never afraid to try new things, experience new ways to achieve strength, physical health and fitness and this is demonstrated in the wide array of training methods that clients are taught and practice.

We’re not a big ra-ra glitzy ‘globo-gym’ but our simplicity allows us to express our own way of moving better, stronger and feeling good.

Why not book yourself in for a casual, no sales pitch consultation to see how you can fit into our awesome gym 😀

Jamie

Strong is Amazing

Wanting to look slimmer or wanting to lose unwanted body fat is great in my mind. A drop of unwanted body fat is healthy, lowers risk of many diseases and improves quality of life. For most men, a body fat of 15 to 18% is healthy and attainable. For most women, a body fat of 20 to 24% is healthy and also attainable. How to get skinnier is a not a question I like. Anyone can starve themselves skinny, but that will result in a loss of strength, function, longevity, health and a host of other benefits that being strong and fit brings. The question I prefer is, “how do I get stronger and leaner?”

Of course the answer is to exercise and eat better but there is more to it.

A suitable exercise plan must involve strength training before interval training. If all you have is 2 hours a week, that time needs to be prioritised on getting stronger with the safest movements that stimulate the most amount of muscle mass. No ‘isolation’ exercises. Think big hitters like squats, bench press, pull ups, and some tricep and bicep specific movements (can’t forget the arms!)

If more time is available, then interval training can be added. To encourage the body to burn as much stored body fat as possible, the correct style of high intensity repeat training should be employed. Yet again, this must be the safest choice of exercise to get out of breath with.

Eat Eat Eat…

Nutrition must be the most contentious subject when we start to talk about fat loss. However, the most effective solution is also the simplest. Eat real food. Eat for your goals. Nutrient dense vegetables in abundance. Fruit is not evil. Seriously, no one ever has become obese eating strawberries or tomatoes! Protein in all its variation should be eaten often. The exact quantities depends on the individual.

The Amazing 12 Brisbane is a finely tuned program that delivers all the above. Exercise selection, nutrition and programming is optimised for the individual, for every single week and session of the 12 week program.

The results deliver not just fat loss, but athleticism in every participant.

#1 Optimisation of Exercise Technique – 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 – 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.” We’ll teach you how the reality is that it’s actually 90% training when it comes to a body TRANSFORMATION (sounds bogus we know, but look at our results…we’ve proved it and we’ll prove it again and again). 

#3 Optimisation of Exercise Programming – Great technique and great nutrition are not enough. For optimal results, you need optimal programming. And since the vast majority of programs out there do not get results (and most fitness coaches fail to deliver results for their clients), something is clearly broken with fitness programming.  The main problem is the accepted view of “no pain, no gain.” 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.”! To perpetuate progress we shouldn’t leave our comfort zone…we should EXPAND it until it envelopes our previous limits.

Check out the Amazing Upper Back development on this client.

Want to know more? Want to get Amazing? Want to get stronger and leaner? Get in touch.

I’m always happy to answer your questions, so get in touch.

Jamie

www.amazing12brisbane.com.au

Crawlebration Day 7

We continue our exploration of all things ‘crawling’ with the interplay of two great crawls.

We’ve played with the Crab crawl and the Foot hand or Beast crawl. Fun galore is when we practice transitioning from one to the other. 😉

#crawlvlog#crawlebration#albanycreeksbestgym#originalstrength#crawlforhealth#crawlstrong#fitstrongbrisbane#merrychristmas

Check out what else is happening at FitStrong over on our Facebook page.

Crawlebration

Celebrating and Exploring Crawling during December.

If you have difficulty with general movement, coordination, restrictions and perhaps some nagging pains and recurring injuries, maybe uneasy undertaking some tasks, it may be down to an out of use reflexive strength aka your original strength. 

Not to worry, reflexive strength can be restored with some practice, especially with one movement! 

‘Crawling can help you restore your original strength you were meant to have and unlock strength in many areas of your life.’

Not only will your physical strength and movement improve, your acuity will improve, your mood will boost and you’ll feel more capable and resilient to other physical demands of day-to-day life. 

‘It feels good to feel good’. 

Throughout December I’d like to celebrate what crawling can give us with a festival of daily crawling. 

Each day I’ll share a short video blog or a ‘crawl vlog’ to demonstrate various crawling methods and levels to offer something for everyone, because e.v.e.r.y.o.n.e can benefit from crawling. 

If you’d be so kind, I’ll ask you to share the daily crawlvlog on social media, perhaps with the following hashtags for good measure, plus your own of course 😉

#crawlvlog #crawlebration#albanycreeksbestgym #originalstrength #crawlforhealth #crawlstrong #fitstrongbrisbane #merrychristmas 


Bonus…

Adults tend to have quite stiff wrists. A lifestyle of convenience, technology and less than optimal mobility, can lead to wrists being a little overwhelmed by working with the hands on the ground. So here are a few wrist care movements that feel great on the wrist.

Like the minimalist approach? The Mobility page is packed full of various minimalist strength and mobility exercises.

Got Feedback?

Transformations for the Busy, Every Day Person

Visitors to the Amazing 12 transformation gallery often assume the before and after photos are of people with athletic backgrounds, or they are fitness models or that they have heaps of disposable time to dedicate to food preparation and gym time. 

The reality is, every one of the people you see in the transformation gallery are everyday people, with jobs, families and other elements to their lives that take up time. 

They are special people though. Each and every A12 participant has chosen to change their lifestyle and how they feel about themselves both physically and visually. 

Some of these people had been going to the gym but never quite got the results, working very hard, maybe too hard, only to feel inadequate in their ability to get results. They believed it impossible for anyone to achieve significant natural gains in strength, muscle gain, fat loss, and cardiovascular conditioning simultaneously in ANY period of time– let alone in 12 weeks… until they graduated the Amazing 12.

What a client said about starting:

‘I needed to make changes in my life as I was not happy about the way I looked, and felt I did not represent the person I felt inside.’

And if you’re thinking about starting… ‘Go for it!!! You will definitely not regret it, it was not a hard program like you’d imagine and you will feel so much better for doing it.’ – Vivienne

If you’ve got the passion to change how you feel about yourself and want help and a realistic pain free program, book in NOW to discuss the details of the Amazing 12. I am building the 2022 list now, with the first participants starting January 10th. 

www.amazing12brisbane.com.au 

The mysteries of the Psoas

I love listening in on great conversations and this podcast chat was insightful.

Tim Anderson of Original Strength talks with the amazing, Liz Koch, teacher and author specializing in the mysteries and messages of the psoas.

Liz is the author of The Psoas Book and Stalking Wild Psoas and she teaches professionals all over the world how to help people heal and restore their psoas, thus restoring themselves. To learn more about Liz, check out her website Coreawareness.com

Listen below 😀

How to Choose a New Gym

Ten year ago if you wanted to find a new gym or trainer, you’d pop up google and do a we search or flick open the yellow pages. For younger readers, thats a big floppy book – ah… a book is a collection of paper containing information, bound together for convenience… sigh!

Getting back on topic, if you wanted to find a gym years ago you searched for it but these days with social media holding such a powerful networking capacity, you have only got to ask however!

A couple of observations:

  1. People are asking for specific solutions from an audience they don’t know, yet somewhat trust.
  2. Those who answer rarely read the full question and reply with their personal preference, often totally missing the actual question details

Quick example I see often is: ‘Hi, I am looking for personal trainer to work with at their studio’. And what do the most replies suggest? Try _____ bootcamp, or buy this App, or my powerlifting club is great. I am sure all of these are great but just not what the person asking was looking for.

An Idea

The following is something of a checklist I like to share for people when they start to consider personal training or group exercise etc.

My intention is not to sell my business because indeed, what I do and what my clients do may not actually be what everyone is looking for.

That’s actually where you should start – know what it is you want to achieve and what you have to give to achieve it.

Consider the following:

  1. What’s your exercise history? Are you experienced, a beginner?
  2. How much time per day/week/month can you allocate to your exercise?
  3. What’s your $$$ budget per week or month?
  4. Know your goals and ask yourself why they are your goals to fully understand your reasoning when it comes to aligning with a prospective trainer or gym.
  5. Make a point to contact the head trainer of each and every gym you look at to check off how their clients train to see if it matches what you are prepared to do. If high intensity interval training isn’t your thing, don’t join a HIIT gym. If you need to get stronger, try a strength focused gym. See below.
  6. How hard or intense is the gyms training system? It does vary. Some gyms focus on high intensity interval training while others train at sustainable strength efforts or focus on ‘core training’, or cardio… know what you like to do. Does the gym even have a system or is it random???
  7. Don’t weigh up the gyms superhero members and their results as it may not reflect your path and or background or the vast majority of that gyms or trainers clientele.
  8. Ask yourself if you actually need to hire a trainer – can you train at home following an online program for a fraction of the cost of a gym or trainer?
  9. As you measure up different gyms and PTs, don’t weigh up or value in price alone.
  10. The gist of this is this: know what you want and really know what the trainers and gyms do with their clients and did I say really know what you want vs what others tell you is awesome for them. Be you. Got it?

I’m just trying to help you think about your decisions yourself rather than relying on the deluge of individual responses on social media.

If you have any questions about this or other matters please do ask.

Jamie

Squat Challenge

Whilst western society has evolved somewhat in some areas, it has definitely declined in others.

What’s declined? Specifically I’m referring to strength, agility, mobility and how we interact poorly with our environments compared to history and indeed, other cultures.

Posture in particular has slid downwards… like the chins of many an iPad addicted child!

Humans were never meant to sit for hours a day, were never meant to sit on a chair and where never meant to spend countless hours with a forward hanging head. We were made to move and when we were to rest, sitting in a deep squat is our design.

Now, whilst modern ‘progress’ has given us chairs to sit and rest, it isn’t the same. More clearly, it’s not the same physiologically. The evidence is clear. Knee, ankle, hip and back pain is rife today with an unbalanced number of people.

posture evolution

So what are the benefits of sitting in a Squat?

  • Improved Ankle mobility and stability
  • Improved Knee stability
  • Improved hip mobility and stability
  • Improved thoracic spine mobility
  • Improved intestinal health and bowel movements
  • Improved capacity to undertake everyday activities
  • Improved ability to get to the floor (and up again) as you age

The Challenge

This challenge is simple, yet may prove testing. The goal each day is to spend time in a deep, rested squat position. The time per day is be accumulated and not necessarily carried out in one set – unless you can. You can spend the time over as many efforts as you like.

By the end of the 28 days the goal is to accumulate a total of 30 minutes.

How to record

You can record your daily efforts either with a simple record sheet or use your smart phones Stopwatch. Every time you sit into a squat, start the timer and stop it when you stand. Just continue the timer per set.

Rules of the Squat Challenge

  1. No REST days during the 28 days.
  2. Per day your gaol is to ACCUMULATE the allocated time. Take as many sets as needed. Work harder some days and easier other days.
  3. Foot width – around shoulder width apart. Find what works best for you to allow for maximal depth and relaxation.
  4. Foot angle – don’t stress about dogmatic musts in terms of foot angle. Again, find what works best for you.
  5. How deep should you squat? As deep as you can. If you do need support to gain some initial depth or even comfort, use a chair, a door frame or whatever is safe to hold onto to allow you to sit deep, deeper and deeperer!
  6. No tension – The squat is a RESTED position. Don’t worry about keeping a flat, upright back or tight abs. Just sit and chill.
  7. No pain. Don’t be silly and turn this into a pain enduring challenge. Do what you can do on any given set.
  8. Can’t keep heals on the floor? Raise the heals a little. Use piece of wood, two small weights discs or even the toes of your shoes.
  9. Footwear – best footwear is no footwear. Socks, sure. Shoes, try not to.
  10. Share. Don’t be a selfish squatter – share with others the many wonders of squatting, this challenge and even get the family joining in when you do your squat sessions.

 

Copy of How to PLANYOUR 2018 NEW YEAR RESOLUTION