Countdown to 35!

I turn 35 in 5 months and I’ve never weighed more.

Well, unless you could when I was pregnant but really that’s more like a person and a half. It’s the post pregnancy weight I’m having the problem with.

I’ve never struggled with exercise. It’s always been something that I enjoyed, and something that I do pretty regularly. Besides twice a week sessions at JTab, I ride my Peloton 2 days a week and do Barre body weight classes at least once. Add in 2 VERY active kids including a 1 year old who seems intent on trying to slide down the stairs head first, and I’m pretty much in constant motion.

My issues with my weight lie solely in my nutrition (or lack there of). Between these wild children, 2 business, and trying to fit in exercise and a social life, that leaves very little time for prepping, cooking and even consuming food. Most of my meals are grabbed out of a cabinet, leftovers my kids didn’t eat, or take out.

It’s this complete lack of regard of what food I’m putting into my body that lead to the position I am now. After having my second baby I just never lost the extra weight that I packed on, and can barely sip most of my jeans up.

So, at the beginning of 2023, after yet another day of staring at my closet and hating everything I put on, I decided to finally do something about it. I am going to be 35 this year. I have 2 young children and 2 growing businesses. I want to be able to keep up and enjoy all of that. Plus I didn’t want to have buy brand new clothes…

With all that in mind, I met with Joey to talk through what steps I could start making to turn things around and feel better at 35 than I did in my 20’s. At first it can feel really overwhelming, but we decided to tackle small pieces at a time, and build on those. While the goal may be to lose weight, it’s also to create a sustainable lifestyle that leads to long term health.

The first think I needed to implement in my routine was structure and accountability. Without a solid plan, or “rules”, around what I was eating, I knew it would be nearly impossible to break all the bad habits I had built over the past year. That’s why I chose Intermittent Fasting (more on that soon). While eventually I will lighten up on things, I know that right now the strict structure around when to eat, how many calories to eat, and how much max’s (or minimums) I needed to hit each day in my Macros is the best chance I have for success. I’ll dive into this plan in future blogs after I get a few weeks under my belt.

The second part of that equation is the accountability part. I also know that if I don’t have someone to answer to, it’s way easier to let things slip. While Joey will be a part of that, this blog (and anyone reading it) will be a part of that also. It’s the idea of telling a group of people what I ate that week, that makes me second guess my portion sizes.

So, with all that set, I’m going to start of this journey by telling you all my current weight and goals. That’s right. I’m going to put my actual weight out on the internet for all to read…… 168.4. Whew. I did it.

Now, with that over, I can look forward to my goal of getting down to 145 by my 35th birthday in May. And you’re coming along for the ride!

How To Deadlift Without Hurting Your Back

Many people are nervous to deadlift heavy weights because they are afraid of hurting their backs. Here is a quick queue from Coach Joey to help you stay in position and get stronger.

FREE PT Screen at JTab!

Join Peter from DPR Dynamic at Jtab Training 9/17 from 9am-1pm for a FREE 20-minute screening session. Learn about exercises to prevent injuries, and stay at the top of your game. Scan the QR code below or click this link to save your time: https://calendly.com/staff-34/20-min-injury-screen?month=2022-09

The Power of 1

With Back-to-School right around the corner, everyone’s schedule is about to change. For some, Back-to-School season means more free time and a break from the crazy summer. For others, it means the return to tight schedules means less time for the “extras” like working out.

That’s where the Power of 1 comes in.

Don't sleep on "only" one HEAVY strength session a week. What it does is nothing short of amazing for your body and health.

• It keeps tendons, ligaments, muscles strong and resilient to injury, better prepares you for accidental falls, keeps you in the game (of life or sport).

• It "keeps" muscle while attempting to lose weight (at least one heavy lift a week is super necessary for a proper fat loss phase).

• It keeps you as strong as possible during a super busy time so when you get back to 2-4 times a week, you won't be too far behind.

What it doesn't do... it won't get you jacked, super muscular or ripped due to not enough volume or frequency. But if once a week is all that you can fit in, the pros far outweigh the cons.

Please reach out to me soon to set up an assessment to get going on your Fall schedules and fitness! You can text me at 401-529-5089 or email jtabstrength@gmail.com.

I can help, I will help, if you put the effort in. I'm motivated to help more people, are you in? Will you be one of the new Jtab members?

Guilt Doesn't Work

How many times have you overeaten and felt guilty about it? You’ve indulged in a large or high calorie meal and then immediately think that you have “burn off” those extra calories or you’re going to get “fat”. Well I’m here to tell you that the guilt trip doesn’t work. You’re still going to feel guilty, and you’re still going to overeat the next time. Instead, shift your mindset to “use” those calories for good, instead of just trying to get rid of them. Check out the video below to learn more!

Men: Unique Nutrition and Training Needs

When it comes to nutrition and men, it’s more than just counting calories. Hormone levels, especially testosterone, can play a huge role in things like muscle mass, fat loss and energy levels.

Testosteron, combined with insulin, ghrelin and cortisol (among others) are important hormones/functions that men should be paying close attention to when it comes to their training and nutrition programs.

With that in mind, Jtab is excited to announce a new Men’s Health Program. In this group we will be tackling the unique needs of men when it comes to getting healthier. If you’re sick and tired of being sick and tired, are uncomfortable in your own skin, or lack confidence, keep an eye out for more details coming soon.

I’m excited to not only be the leader of this group, but participate in it as well. Let’s go, Guys!

Myth Busters: Strength training will make you look like The Hulk

I don’t want to look like the Hulk/Arnold/etc.

If I had a penny for every time someone (mostly females but some males also) said this to me, I think I’d be able to retire now.

Here’s the deal - raw and brutally honest. You can not, and will not, look like a bodybuilder by “accident”. There is 0% chance of it happening, and yes I will take those odds. This is especially true for people just starting out into strength training, however it applies to even advanced weight training people. Take me for example - Last time I’ve checked I don’t look like a big huge bodybuilder, and I’ve been lifting for over 22 years.

I know people see these huge bodybuilders in magazines/commercials/TV and think, “wow I don’t want to look like that, so I don’t want to strength train”. It’s Dr. Spencer Nadolsky says (aka the Dr That Lifts) - “When people tell me they are scared to lift weights because they think they will look like a pro bodybuilder…. I tell them that’s like being scared to drive because they think they will becomes a nascar driver.”

You don’t “become” a bodybuilder overnight, or even after years of consistent weightlifting. Simply ask all the people that are actually TRYING to become one. It doesn’t happen by chance. In reality, it takes years of heavy training (think 2-3 hours PER DAY) and super strict dieting (think 500-1000 calories a day) to achieve results like that - and most people don’t do those things on “accident”. 

In addition to the above it also takes….

LOTS OF STEROIDS! Yes, you heard me, female bodybuilders are all on steroids, male bodybuilders are obviously all on steroids.

So unless you are going to start lifting 3 hours a day, cut your diet to 500 calories and start sticking a needle of high dose testosterone/deca/steroid then you can COMPLETELY forget about looking like a “huge bodybuilder” any time soon.

OK, so now that we’ve addressed this myth can we focus on lifting heavy for all the health benefits that come from proper strength training? Besides weight loss/body toning strength training has also been shown to help you burn calories more efficiently, lower your risks of falls/injuries, improve your heart health, reduce your risk of diabetes, promote greater mobility, make your bones stronger, boost your mood and improve your brain and mental health.

Have you run out of excuses yet? If so and you’re ready to get started, reach out to Joey at jtabstrength@gmail.com or swing by the gym to learn more about a strength training regiment that will provide all of the benefits above, and won’t turn you into The Hulk.

My Fitness Journey - Weddings, Pregnancy and a Pandemic

I started my journey with Jtab Training in the spring of 2015. At the time my goal was to lose weight and tone up before my wedding that summer. I had never weight trained before, but as someone who had never been a fan of exercise, I was always on a mission to find something I could stick with.

I fell in love with strength training. In my 20’s it was a way to keep my weight down and look good in a dress. It was easy to stick to my 2 day a week routine, because the results were obvious and visible.

When I got pregnant with my first child in 2017, I used my time at Jtab to ensure I had a healthy pregnancy, free from as much discomfort as I could possibly be. And it worked! Toward the end of my pregnancy, I was in the gym just days before my daughter was born. The strength training I did while pregnant allowed me to have the endurance to push through 18 hours of unmedicated labor. I credit each of those workouts as giving me he strength I needed to get through those first few overwhelming weeks with a newborn.

After her birth, I was back  in the gym 8 weeks later. This time my goal was to get as close as  I could to my pre-pregnancy body. I used my time to restrengthen muscles that had laid dormant for weeks, and shed the excess fat that had accumulated from a few too many pregnancy cravings. It was tough at first, between balancing life with a new baby, a business, and a body that couldn’t do the things it used to. It felt like “starting over” again, building slowly back to up to weights that would have been easy for me pre-baby. But by sticking through it, I was able to hold an increasingly heavy baby, which become chasing after an increasingly mobile toddler.

Then the pandemic hit. And my goals shifted again. Working out no longer was strictly about how my body looked. It became an outlet for my sanity. It provided me a way to work through my frustrations at being locked in a house for months with a bored toddler. It was a way to process my emotions about losing my clients, one by one, as their business doors were shuttered from pandemic closures. It was a way to shift my attention away from the fear, and anxiety, and uncertainty, at least for a little while, and focus on self care.

However, like all businesses, the shut down of the Jtab gym and quarantine, meant I had to find this outlet at home now. And while that was good at the time, it meant that when the gym finally reopened, it felt like restarting again in a way. I didn’t have heavy weights at home, and going months without lifting them meant starting back towards the beginning again.

When I got pregnant again in early 2021, the plan was to continue to workout through my entire pregnancy. However, this time, things didn’t go completely as planned. Between a car accident that put me in early labor (and subsequently on multiple rounds of rest), and a toddler whose school was consistently being shut down during a Covid spike, I didn’t make it in nearly as much as I wanted to.

When my son was born in December, I realized what a toll this pregnancy took on my body. I had gained significantly more weight this time around, and now months of not working out  lead to a weak back, diastases separation in my core, and arms and legs that tired easy.

Now 11 weeks postpartum I finally returned to the gym. I am still 20 lbs heavier than I want to be, and can lift significantly less than I could before I left, but I’m ready to start over again.  My strength training journey has been a series of starts and restarts, but it’s been the only thing I’ve been able to stick with for all these years now. I may not always be where I want to be physically, but I know that staying consistent in my workouts is the only way I’m going to achieve my new goals. Goals which now include a little bit of everything - to stay strong and healthy for my kids, to maintain my sanity, and of course, to fit back into my jeans again.

I think the point of my story is to show that everyone’s relationship with working out changes and evolves over time. Your exercise journey is never a straight line up. It often includes hills and valleys, and could include multiple restarts, like mine does.

It doesn’t matter if your coming off of a pregnancy, an injury, an illness, or just a busy time in your life. It doesn’t matter if your goals are mental, physical, or to be able to button up  your jeans again. Jtab welcomes everyone, and will create custom programs to help you achieve those goals, and maybe surpass what you even thought you would be able to do.

Myth Busters: Working out only once a week isn't worth it

Everyone thinks that in order for exercising out to be effective, or “worth it”, you have to do it multiple times a week. And while that would be ideal, for many of us our schedule doesn’t allow us to take the time to get a gym more than once a week.

So, if you fall into that category and you can’t workout with a trainer or at a gym more than once a week, you might as well just give up right?

WRONG. Hear me out. 1 Workout a week (consistently EVERY week) = 52 workouts a year. Not doing anything because you don’t think it would be “worth it” = 0 Workouts a Year. What’s better 52 or 0?

Now, more the science (and some psychology). Most people begin a workout routine in an attempt to lose weight. Because I don’t like the term “weight loss”, I like to turn it around and say we should only be focusing on fat loss and muscle gain. Because this is what most people really mean when they mean “lose weight”. Often our goal is to change our bodies, which means taking down the fat, and  replacing it with lean muscle.

When reframing your goals this way, they actually make a lot more sense. Because in order to most effectively burn fat, you need that muscle mass. Muscle burns through calories at a much more efficient rate.

Although those lines, building or keeping muscle mass through strength training has also been proven to help lose fat better than only doing cardio. Building muscle will continue to burn calories long after the workout is over. And the even better news? It only takes one heavy workout a week to keep strength/gain strength effectively. One workout of heavy weight lifting a week will put you on the right track to succeed in your goals.

In addition, staying consistent with that ONE workout a week will put you on track to making healthier choices the rest of the time. You will “want” to eat better and move more on the days you’re not in the gym. Your other “workouts” don’t need to be inside the gym either. You can walk, jump rope, do bodyweight workout circuits or anything else that gets you moving and feeling motivated.

This is CRITICAL for long lasting fat loss and health. The more you move, the better for every aspect of health. All it takes is starting with that ONE heavy strength workout a week. Trust me. It builds character as much as it builds strength and resiliency.  

The top at home exercises you shouldn't be doing (plus alternatives)

Today I’m back, and I may be bringing some crushing news for some.

If you’ve been in the gym you’ve probably noticed there are a few “common” exercises that I never include in my programs. Whether it is because most people get the form wrong, or it just trains your body in a counter productive way, these are moves that I try to keep out of the gym and keep away from those working out at home.

These moves are usually very common in home workout programs, and most likely you’ve done them before, a few times. But don’t worry, I’ve provided alternatives you can do to get just as good a workout, without all the bad stuff.

Check them out below! If you have any questions, are unsure about form, or are looking for a more customized at home, or in the gym program, reach out to jtabtraining@gmail.com!

My Favorite Upper Body Landmine Exercises

Today I thought I would start a new series where I show you some of my favorite exercises, and I thought I would start with a classic gym staple, The Landmine.

First, let me intro the drills with why I believe so strongly in The Landmine and why I use it with my gym. It is such a versatile piece of equipment that can be used in both upper and body movements. It also offers a variety of modifications that people of varying strengths and physical needs can adapt to.

The first of these movements is the shoulder press. Again, this movement comes with a variety of versions including a one armed press, overhead press and half kneeling. Check out the video below to learn more about these exercises.

The second movement would be rows - including a bent over row that takes pressure off the lower back for those who are sensitive there. You can do this both double and single arm. Check out the video below to learn more.

Want even more great exercises? Reach out at Jtabtraining@gmail.com to schedule an assessment and get into the gyme.

Change Your Rules, Change Your Body

I pride myself on being a simple person with simple rules. To me, there are some simple rules that should be “followed” if you want to be successful in life. Well, it is the same in the fitness/wellness/nutrition world also. For most of the US population, sticking to these simple and basic rules could get them the benefits they are looking for.  

Other than marathon trainers or competitive athletes, the rules I outline below will help you achieve your goals of looking better and feeling better (did I guess those right!?).

A quick note: When I’m talking weight loss what I really mean is FAT loss and MUSCLE retention.

Now, let’s get down the list:

1)    Walk and walk. If you are serious about losing fat, the recommended amount is 10-20K steps a day. Now why walk instead of jog or running? Again, we aren’t trying to get better at a 5k here, we are simply trying to lose bodyfat and retain muscle mass. Jogging and/or running tends to increase your hunger, which in turn leads to overeating and actually INCREASING bodyfat. Walking has minimal effect on hunger and cravings, yet will still get you the calorie burn you are looking for. So, WALK WALK WALK!

2)    Retain muscle mass. That’s a fancy way of saying LIFT WEIGHTS/STRENGTH TRAIN. Strength training has been proven to be the best way to retain/keep muscle mass, EXPECIALLY during a fat loss phase. Why is that important? First off, muscle mass helps your metabolism run, and doesn’t have as high of a hunger signaling as running/steady state cardio does. This means it helps you burn more calories all day, without making you want to eat significantly more. In addition is helps starve off age related injuries and diseases to help you still be able to do things well into your later years. Strive for 2-4 days for strength training per week. While strength training is important, you don’t want to overexercise during a fat loss phase as you’re going to be lowering your calories. Which leads to my next point…

3)    Lowering calories. You must lower calories to lose fat. There is no way around it and there is no secret way to get out of it. You can not out train a poor diet. To do this you can break it down into 3 sections: Protein- strive for about bodyweight in grams. Carbs- strive for about bodyweight in grams. Fats- strive for about half bodyweight in grams.  

As an example: 160lb, 50yr old Female trying to change their body composition without losing muscle mass

150    Grams of Protein

150    Grams of Carbs

60-70 Grams of Fats

Again, this takes into consideration that they sit at a desk job and only doing 1-3 hours of strength training per week (walking doesn’t count as exercise and should be done “most” days.  

Ready to start your fat-loss/body change journey? Reach out to me to learn more about how you can get individualized nutrition and workout plans to help you along the way.

Can’t Gym? Then Home!

If it was hard to get the gym before, it’s almost near impossible now. Between home schooling, lack of childcare, changing work hours and oh yeah, a pandemic, a lot of people either can’t, or aren’t comfortable heading into the gym. While I absolutely understand that, it doesn’t mean you can’t or shouldn’t workout still. As we’ve seen throughout the past few months of shutdowns, our homes can be excellent places to get and stay fit.

There are many benefits to doing a home program, whether you’re utilizing it as a standalone program or a supplement to a heavier gym workout or two. Since most people don’t have heavy weights in their homes, most home workouts utilize light weights, bands or even body weight (and my home program is no exception). To really get results with these light (or lack of weight), we need more volume than we are getting a “regular” gym workout of 30-60 minutes. This mean more reps to fatigue the muscle than you would with heavy weights at the gym.

Ideally, this program would complement a gym routine so you could get a good mix of heavy and light weights. Can’t get to a gym now? Although you will be missing the heavy part, you can still get in good volume at home with JTab’s new Home Program for a great workout. 

1)     All you need is your body and a few bands to get the job done. What job you ask? Gaining muscle mass. That’s right – a home program that helps you gain muscle mass without the heavy weights. “But Joey I’m trying to lose weight!” I hear you but let’s attack weight loss (what we really mean is fat loss here) differently this time. Gaining muscle doesn’t mean you’re going to become huge. In addition, building lean muscle will help reduce fat due to increased calorie burn.

2)     This program is simple, yet effective. This is a program that they doesn’t require a Master’s Degree in Kinesiology first. It also doesn’t utilize a million exercises or muscle confusion. Doing a very few exercises correctly and intensely can provide great results.

3)     This program is done for you, so you don’t have to think, just do! Take a break from the million other things you have to manage during the day and just move your body.

4)     Jtab’s Home Program has videos to follow if you need them so you can ensure perfect form.

The results will come when you do the program the way it’s designed and stay CONSISTENT!

Message me for more details!  

Your Glutes Can Take a Shit Ton of Pounding: Are Your Glutes REALLY Strong?

Last week I was under the barbell doing glute bridges, taking a break after one of the 8 sets of 15 reps I was set  up to do that day of them. It got me thinking; How many reps was I doing? (120 to be exact) And how much total poundage (lbs) was I glute bridging? (around 24,750lbs combined, just on my glutes)

Now this may not be the norm for most people, but it really made me think that our glutes can handle some serious work (at least 12 tons in my case!).

Why am I bringing this up? Not every muscle can withstand a total beating like this. The glutes can. If you do too much quad work you can get an imbalance that might lead to back pain. If you do too much chest work you might get an imbalance that can lead to shoulder pain. The glutes (and the upper back) are muscles that can take a lot of work.

A big part of allowing your glutes to carry a heavy load without pain is proper stretching. Tightness in the lower body can often be attributed to hip flexors, and most of the tightness in lower body can be alleviated by stronger glutes. A very smart person once told me “Your hip flexors are stupid, just get your glutes stronger”.

Most people have tight hip flexors and constantly stretching them out is not the only answer. There might be a reason they are always tight (like your Glutes are WEAK). They are one of the major muscle groups that can, and probably should, get extra attention and extra work. They don’t need their own day (although some fitness competitors actually have a glute day) but definitely can take some extra hard work. And by work I mean heavy intense glute bridges, tons of lateral walks, and single leg glute bridges (among others).

Who doesn’t like a nice set of big strong glutes? The extra glute work you put in now will pay dividends in  the fall when it comes to filling out your jeans and leggings. I don’t know a single person that doesn’t want, or appreciate, and nice set of glutes. They make all the difference in your physique when you have a nice set.

So as we melt into the gym floor, let’s not forget that our glutes NEED and CAN HANDLE a shit ton of pounding and really get after them in the weight room. Add in some glute bridges, hip thrusts, and lateral band walks, and be sure to do high reps to make up for maximum toning. These three exercises in particular will work the glutes but not tax the hamstrings or quads as much. This means the glutes will get extra work from all the deadlifts, squats, lunges you are already doing… which I  know you are doing them already, right?

But I don't have time...

This week we have business owner, toddler mom and Jtab member, Amy Fields, jumping in with a guest blog about how she makes time to show up to workout.

Going to the gym twice a week doesn’t seem like a huge accomplishment. Most of the people that you think of who are accomplished in the area of fitness are showing up 4-5 times a week, working out for hours at a time.

But for me twice a week is something to celebrate.

My life looks like so many others. I have to drag myself out of bed at 7am - anything earlier is simply not going to happen. The next hour looks like chaos as I attempt to dress myself, my 2 year old, take the dog out and chug down a cup of coffee.

After wrestling a toddler in the car and into daycare, it’s off to the office for a steady stream of client work, admin work, and meetings. My meals usually are a series of snacks in between tasks, and I power through until about 4:30/5pm where I attempt to finish a last few tasks before rushing out to pick my daughter up at daycare before it gets too late.

Then it’s home, and the negotiations around getting a toddler to eat dinner, take a bath, get in PJ’s, brush teeth, read a book, and go to bed begin. This 2.5 hour process ends around 8pm when I scour the pantry for something quick for dinner (because I’m starving at this point). Then I grab my computer and shoot out a last few emails, watch a few episodes of something on Netflix and then head upstairs for bed around 10pm.

This repeats itself throughout the week. Then the weekends hit and those are usually filled with trying to think of fun things for a toddler to do, cleaning, and working on our 1960’s house that we purchased a few months ago.

Basically I’m exhausted - but I’m not special in this schedule. Almost everyone’s day is filled to the brim like mine, and it often can feel impossible to fit one more thing in. Especially something that is going to require a lot of time, energy and effort on your part.

Yet, despite being perpetually tired, and really not being a fan of hard physical work, I’ve shown up at Jtab training, twice a week, pretty much every week for 5 years now.

There’s no special secret to showing up. It’s hard when my daughter has a bad night and is up multiple times. It’s hard when it’s cold outside and the covers feels so warm. It’s hard when yet ANOTHER daycare cold sweeps through the house and we’re all sick, AGAIN. And it’s hard when I see the emails rolling in with client work that I know I will have to stay up late to do if I take time out of my day to go to the gym.

It’s hard. And sometimes it sucks. And sometimes I don’t want to do it.

But I push through those feelings and show up anyways because I like how I feel when I’m done. I like being able to help out with projects around the house. I like being able to carry in all my grocery bags in in one trip. I like having time carved out in my week to do something that makes me feel like a human again (and not just a mom). And I like being able to pick up my ever growing kid without worrying about hurting my knees or back.

So, moral of the story is that 5 years in, it’s still hard. It’s not easy for me to weave in going to the gym in my incredibly packed schedule. But it’s become a major priority in my life - so I make time in my weekly calendar to show up and get it done.

And then I celebrate myself for doing it. Because for someone like me (and you!), going to the gym twice a week takes a MASSIVE effort and it deserves to be celebrated.

3 Lower Body Warmup Drills

Today we’re talking about 3 lower body warmup drills to do before you workout. These drills are designed to help you warm up your entire body (particularly your lower body) and get you in prime shape to life heavy.

Now that you’re warmed up, are you ready to start lifting heavy? Email Coach Joey at jtabtraining@gmail.com

Don't make the wrong resolutions this New Year

It’s officially 2020! We made it to another year, and you’re probably doing the same thing you did at the start of 2019, 2018, 2017, etc..  You promise yourself that this year is going to be different. You’re going to eat better, lose weight and change your life around.

There’s an old saying that if you keep banging your head against the wall it’s going to keep on hurting. So, if these “resolutions” didn’t work in the year’s behalf, how is this year truly going to be different?

So many people have been riding the “fat loss program” rollercoaster forever. On January 1st they decided to go to the gym and just do all the cardio machines in an attempt to undo all their bad habits from the year before.

January, February, March, and April, they ride the “cardio train” with minimal body change results. They quickly become frustrated and give up, falling right back into some old bad habits.

During that time they’ve lost important muscle mass, destroyed their metabolism so it starts to work against them, gotten overuse injuries from “pounding the pavement”, and just ended up more tired and hungry from all the cardio.  That’s right, studies show that doing tons of cardio makes you eat more, makes you more hungry and usually crave carbs (to replace the energy you just expended.

Now the question becomes, if starving yourself and doing tons of cardio isn’t the best way to lose weight, how can you meet your goals in 2020 the right way?

Enter Strength Training….

When the focus is on getting strong(er) (getting more jacked, lean muscle, ripped… whatever you want to call it) there is a shift in your whole body and mind connection. You lose the stress of “worrying about losing weight” and instead know you are strictly focused on increasing weight and getting better each week/workout. Getting stronger is bettering your body = win/win!

Stressing out about losing weight all the time takes a negative toll on your body. It raises your cortisol levels to the extreme (which causes you to actually hold on to/gain weight) and kills your hormones.

Strength training helps to create a positive hormone response that will help increase your Testosterone levels and Growth Hormones levels, and regulate your Grehlin, Cortisol, Leptin levels needed for optimal performance, recovery, and health. All of these hormones are pivitol in losing weight and changing body shape.

Strength training also helps keeps (and increases of course) the muscle mass you have. This added muscle mass helps with metabolism, health, athletic performance, and even normal everyday tasks like going up and down stairs, walking around, carrying laundry, grandkids, etc.

And for those of you that just cringed at me using the term “muscle mass”. Gals (and even some guys) muscle mass does not been becoming a huge body builder. Can we stop fearing something that is so powerful, makes us badasses, strong(er/her) and more functional? Muscle mass is what literally changes your body composition and body in a good way. It’s literally what “shapes” us, whether you’re looking for long and lean, or bulky and muscular.

So in 2020, are you ready to finally make that positive shift in body, health, mind over to focusing on getting strong(er), more athletic, creating more muscle mass? If you are, then my team at Jtab Training is ready for you!

Jtab Training: 2020 News, Updates and Classes

1) Jtab Superhero 3 Day a Week Program is online for sale! $60/month, there are 4 total months worth of progressive power, strength, and functional muscle building workouts! If you start the beginning of January by end of April/beginning of May you will have a killer Superhero Body for Summer! Nutrition will be an additional service but discounted if you buy the Superhero Program. I will send you videos each month or coach you up on the lifts for the month when you purchase. The price reflects that coaching.

2) Speaking of Nutrition consults, I am available off hours for Nutritional Coaching one on one and soon will have group nutrition sessions.

3) Superhero Class will start up again on Sundays, 11am-12pm. Drop-ins are welcome, at least 1-3 months previous lifting experience is required but I can tailor it to intermediate (there are actually very few advanced lifters around, I wouldn't even be considered advanced). Price is $10/person. If you bring in 2 or more people I will give you a discount on your class.

4) Men's Power Hour will resume Wednesdays (starting January 8th). 7pm-8pm. This will be a 4 week package class, $40/per month. If you miss a class, it's on you to make it up during the week). Any additional info on this please message me directly.

5) I will take a few more online coaching clients. I will customize a program to fit your gym/home setup and ability. The next few clients will be $100/month if you sign up for 6 months.

6) I have a few more spots for in house training. This is where I have eyes on you and can coach each set and keep you progressing the way you should be. It is all semi-private training. First appointment is an assessment $60, then training is monthly "memberships" of $110/4 (once a week), $180/8 (twice a week), $235/12 (three times a week). I have not raised my in-Jtab prices since the get-go.

My prices for professional training and services are beyond super "cheap". I've had many people tell me I should be charging more, twice, three times as much. Although I know I should be, I don't so you WIN if you take that opportunity and train with me. You will not regret it! I've trained hundreds if not a thousand or two people and they will ALL tell you I'm worth it. Isn't it time to start investing in your health? 2020 can be the year you get in the BEST shape of your life or just another year you "get by" and sludge through it feeling weak, not able to do the things you really want to, not feeling confident at the beach, not being the best you, not living your best life as the kids say nowadays.. the choice is yours, all you have to do is be willing to put in the work and let me Coach you!

Don't have time to work out?

It’s the classic excuse. We can’t work out because we don’t have enough time. There’s always a meeting, an errand, a kid’s sport that takes precedent over exercise.

One of my clients recently wrote this note describing her struggles with finding the time to commit to working out, and how a slight mindset shift completely changed her perspective and got her in the gym.

“For many years, I struggled with how to balance my family, the commitments of being a sports mom, working full time and making time for exercise. Schedules/appointments/work/sports commitments ruled my days. It was a struggle and ultimately the other commitments were deemed to be more important. No time to exercise. I would make it to the gym whenever I could around my jammed calendar. I was stressed, tired and frustrated about life in general. I NEEDED that gym time.

My “a ha moment” came one day when I was looking at my busy calendar for the week What would happen if I scheduled my time in the gym on to my appointment calendar? If it’s on my calendar, I have to do it. Right? So, I scheduled my two days in the gym- just 2 hours- that first week for two days right after work. I

protected that time and treated it like any other doctor/dentist appointment, hockey/lacrosse practice or game , or any other commitment. It worked! That time in the gym was just what I needed. I felt better- less stress and frustration- and I was getting the exercise I needed.

So, I scheduled my “gym appointment”times into the calendar for the next several weeks in with all the other activities. That gym time -my time- was just as important as any other appointment on the calendar. Of course things pop up unexpectedly that may interfere with the schedule. I am very careful to schedule in a make up day ( Thank you for Sunday make-up days, Joey!). The gym time is that important to me. “

Sometimes You Have to Stop and Ask for Directions

Somewhere in the past it was “expected” that men knew how to do all the “manly” thing. This includes things like changing tires, fixing things around the house, “making” stuff out of wood, and lifting weights. And if you couldn’t do these things, you were looked at as a less of a man.

Although times have changed, this stigma hasn’t completely gone away. Here’s the deal, regardless of gender, people know how to do different things based on life experiences. Just because you haven’t had the chance to learn something yet, doesn’t mean your any less “manly”. Let me tell you a story:

It all started out in college as I was pulling into the parking lot in a hotel with my good friend Lauren. Yes Lauren is a female, which will prove my point in a second. I was about to take my first personal trainer certification test down in Miami (we were living in St. Pete at the time still). My tire blew and needed to be changed. I was a nervous wreck already having to take my test in the morning for something I was super passionate about, and didn’t want to deal with this now on top of it. Luckily I had my trusty friend Lauren there as she just started changing my tire in the parking lot.

I didn’t know how to change it or didn’t have the confidence in myself to do it all alone. At the time I felt embarrassed and like everyone that could see me was laughing at me. I wasn’t taking the lead in doing a thing every man “should” know how to do, right? But, regardless of who did it, “we” got it changed (yes I did help!), I got a good night sleep without having to worry about my tire, and passed my test in the morning! That is just one example of my short fallings (yes I’m short also) of knowing how to do basic things men are “supposed to be able to do”.

But, while I may not be able to change a tire, many other men do not know how to properly lift weights. (Another thing a man is “supposed” to do). The one thing I spent the most of my adult life learning and perfecting my technique and coaching skills is lifting weights. That is the area I can HELP men out. Sometimes it’s helping them with form. Sometimes it’s helping spot them during a heavy lift. And sometimes it’s just helping them streamline what a program should look like instead of just going to the gym and doing “everything and anything”.

I am here to say it’s ok to ask for help from a strength coach in designing, implementing and executing a good strength program. Sometimes we have to put down our “macho-ism” and ask for help in areas that we need it or don’t specialize in. I’ve had to ask for help many many times when I needed something done in the gym or even putting together a piece of equipment. We as men can’t be good at all handy things and it is ok to ask for help sometimes.