OUR EDUCATIONAL WORKSHOPS
At JRFITNESS, we pride ourselves on supplying you with all the knowledge and education that we can so that you can apply it for the rest of your lives. We know as a client you won’t work with us forever, so for whatever duration of time we have you want to ensure you learn as much about fuelling your body and nutrition as you possibly can. These handy workshops, PDFs and client webinars will help you understand more about protein, energy balance, calorie deficit, carbs, help you plan your meals and give you tips on high protein snack ideas/ meal prep etc! So if you want to level up your knowledge, you’ve come to the right place…
WHAT IS A CALORIE DEFICIT?
You probably have heard the term ‘Calorie deficit’ be thrown around instagram or heard Personal Trainer bang on about it, but do you actually understand what it is? We all know to achieve fat loss you need to be in a calorie deficit.
But do you know how to be in one?
How many calories you need daily to be in a deficit?
Use these handy PDFs to help you achieve fat loss and click the link underneath to direct you to a free Calorie Calculator that will help you calculate how many calories you currently need to maintain/lose weight.
Click here to download the PDF!
DOWNLOAD OUR ULTIMATE TAKEAWAY CHEAT SHEET!
Ever feel guilty about your cheeky nandos on the weekend or a Friday Night Pizza night?!
Well, not anymore! We have done the market research for you and put together a 90 page complete PDF giving you useful tips on how to create space for your weekend treats. All of your lowest calorie options at your fav takeaway chains.
Using ‘Swap not stop’ systems, we signpost you on ways you can enjoy takeaways guilt free and still feel on track with your nutrition for the rest of the week!
Click here to download your free takeaway cheat sheet…
BBQ CHEAT SHEET
Download your BBQ Cheat sheet here!
Be King/Queen of the BBQ with our Swap not Stop systems
Stay on track with your nutrition with our helpful guide/advice
Click here to download
HOW YOU CAN EAT MORE AND LOSE WEIGHT? ALL ABOUT VOLUME AND FOODS
All calories are equal, but NOT all calories provide the same nutrient value.
To get the most ‘bang for your buck’ you want to prioritise nutrient dense, calorie sparse foods. These are known as ‘high volume’ foods.
To find out more about how you can eat ‘more food/volume/mass’ for less calories click here.
ALL ABOUT CARBS!
Carbs aren’t the devil, they’re an integral part of fuelling our body for performance and for our workouts!
In this webinar, we break down - the different types of carbs, discuss the common misconceptions people have with carbs and a a little bit about the Glycaemix Index and why they’re important in your fat loss journey! Click here to download the slides
FUELLING YOUR BODY FOR SPORT/ ATHLETIC PERFORMANCE
Any of you guys who play sports or maybe are training for a long distance event or even things like a hike, fuelling your body pre and post event is critically important. What we eat and how we fuel ourselves in the days/ even weeks leading up to a long distance endurance event is extremely important and is directly linked to improved performance levels.
These resources break down:
The importance of hydration, how you should hydrate, the use and benefits of electrolytes and caffeine to benefit performance
Meal ideas pre and post event
Protein and Carb intake pre and post event
Have a little read and hopefully you find this helpful
Click here to download - or click the image!
ALL ABOUT DOMS
When you first start your fitness journey, you are potentially performing movements your muscles have never done before! This requires a lot more energy to pump blood to these muscles until your muscles adapt to the stimulus.
This is why, in the beginning, we get quite severe DOMS (Delayed onset Muscle Soreness).
DOMS is completely normal and though it can be very uncomfortable and debilitating, it does improve - you just have to keep sticking at working out and getting your body used to these new movements - until it requires less effort and less muscle fibres to activate the muscles - causing adaptation.
Even years into your fitness journey you might still occasionally get DOMS, if you've had a particularly intense workout or you’ve maybe performed different movements, done more dropsets, or reps etc. But your body becomes more resillient to the feeling and it is never as bad as that first week. Click here to download the DOMS slides and find out more about your muscles and body during exercise when you first start out in your fitness journey!
QUICK BARBELL MATHS
How does 20 + 20 = 60?!
Do the small plates confuse you when lifting?
Use this helpful Barbell Maths cheat sheet for when you’re starting out in the gym to familiarize yourself with the Barbell Maths!!
Click here to download!
WHAT ARE COMPOUND EXERCISES?
In your plans, we refer to ‘Compound Exercises’ a lot.
These are the exercises that utilise the most energy and the most muscle groups and the exercises you should utilise.
In this workshop; we break down Compound exercises:
The different types of Exercises (Compound, Isolation, Secondary)
How to structure Compound movements in your plans
The benefits of Compound movements
Click here to download
WOMEN’S TED TALK: THE MENSTRUAL CYCLE
All about the Menstrual Cycle and how it can impact your performance, nutrition, stress levels, energy, mood, mindset and so much more!
How to structure your training and nutrition depending on where you are in your cycle
Considerations with your nutrition and training in relation to your menstrual cycle
Click here to download!
ALL ABOUT THE RPE SCALE:
In your plans, we talk about the ‘RPE’ scale a lot, as a way to determine the difficulty and intensity of each exercise.
Use this workshop to understand what the RPE is, and how to use it to help you progress with your workouts and training
Click here to download!
ENERGY BALANCE - HOW OUR BODY BURNS ENERGY
Did you know our bodies burn energy / calories in 4 different ways?
We burn calories constantly - when we are sleeping, breathing, to deliver blood to our organs
There are principals we can apply to increase our total energy we use daily (T.D.E.E) by increasing our N.E.A.T, exercising more and increasing muscle mass which will mean our BMR is higher overall and being in a calorie deficit will be easier maintained.
Find out more about this by clicking here to download our workshop!
NAVIGATING YOUR WEEKENDS IN YOUR FAT LOSS/FITNESS JOURNEY!
LEARNING ABOUT ALCOHOL AND HOW TO GET THAT BALANCE AND GET YOUR DREAM RESULTS WHILST STILL HAVING A SOCIAL LIFE. CLICK HERE TO DOWNLOAD YOUR FREE ALCOHOL CHEAT SHEET
DO YOU FALL OFF THE WAGON ON THE WEEKENDS? USE THIS FREE WORKSHOP TO HELP YOU STAY ON TRACK EVEN ON THE WEEKENDS!
Are you someone who is on it 100% Mon-Friday but come Friday night go ‘all out’ on the weekend, then spend all of your Sunday feeling guilty and sorry for yourself?
This workshop will help you create structure and balance even on the weekends
Will help you balance and ‘bank calories’ earlier in the week for your social event/ meal out on the weekend
How to address ‘guilt’ and do things you enjoy GUILT FREE
To download - click here
ORGANISING YOUR WEEKLY SHOP, PLANNING YOUR MEALS/ MEAL PREP
Struggle with the weekly food shop?
Not sure what you should be buying for your fat loss/fitness goals?
Click here to download our quick workshop to signpost you towards eating more filling, high nutrient foods that will make your fat loss process easier!
EVERYTHING YOU NEED TO KNOW ABOUT PROTEIN:
Protein is very important when it comes to your fitness journey! Whether you are looking to gain muscle, change body composition or simply lose fat, protein will underpin all of those principles. Protein helps you:
Recover faster from sessions
Is a molecule that is tough to digest; meaning people are fuller for longer after eating more protein.
Is very ‘nutrient dense’ meaning it fills us up - but for LESS calories
Improves functioning of joints and bones And so much more.
So use these workshops as a way to learn about protein, why it’s so important, how to structure protein within your day to make sure you’re eating enough of it and some high protein based snack ideas to give you inspiration and keep you full!
To learn ‘ALL ABOUT PROTEIN’ and why us Coaches bang on about it so much - click here to download your Protein encyclopedia!
Need some high protein snack idea inspiration? Feel like you eat the same snacks all the time? Use this cheat sheet to help!
Have we set you a protein target and you’re not sure how to hit it? Download these PDFs to take you through how to maximise your protein intake throughout the day!
STRATEGIES TO COMBAT FOOD CRAVINGS!
Food can be a very emotive subject for a lot of people and cravings can be very complicated and layered. In these workshops, we identify what a craving is, where it comes from, how to divorce yourself from it and how to improve your mindset with nutrition! Click here to download and check it out!
Nutritional Adherence
In this workshop we discuss
Why some clients struggle with nutritional adherence
Ways to combat this
The pros and cons of calorie calculators
Pros and cons of tracking foods
Why you shouldn’t feel embarrassed about underreporting calories
How your environment can impact your nutrition
Pros and Cons of Calorie Tracking Apps, Calorie Calculators and Other Alternative Ways to Keep on Track
Taking you through different options with tracking your food, staying accountable and how to actually adhere to lifestyle change / diet! The pros and cons of calorie tracking/calorie tracking apps. Click here to download!
THE ULTIMATE GUIDE TO SNACKING
In this workshop, we signpost you towards making better decisions with your snacking across your day with our ‘Snacking Criteria’ check list.
We talk through snack ideas that will keep you within your calories to lose fat, that will keep you full and that are high in volume, high in protein and nutrient dense!
Make informed, more mindful and nutritionally aware decisions by using this workshop as your guide to snacking going forwards! Click here to download!
BUILDING DISCIPLINE AND BULLETPROOF HABITS:
In this webinar, Guest Speaker Georgie Cooper, AKA, GeorgieFit - a self made, highly successful Business Coach and PCA Pro Figure Bodybuilding Champion takes us through her best tips and pieces of advice for staying disciplined and building habits that are sustainable and can last a lifetime! Have a listen through and take notes! She of course, draws her own experiences and we have a client Q and A at the end to round off the talk too! Click right on the thumbnail to download the slides or click here to download the slides!
PLANNING EATING WELL FOR LESS - HELPING YOU SHOP ON A BUDGET
In this workshop, we take you through how to Plan your Food Shop to save those pennies! We know times are hard and the cost of living crisis affects everybody, but our job is still to ensure you make healthy and sustainable choices when it comes to planning and organising your nutrition. It is still very possible to make healthy and nutritious choices on a budget, and this workshop shows you real life example shopping lists for you to try in practice or take inspiration from for your next food shop; Click here to access
In this workshop we cover:
Shopping on a budget
Top Swaps to Save your Pennies
Top Tips for £30, £40 and £50 budget shopping lists
Download our example budget shopping lists by clicking here
We have also made some shopping on a budget templates breaking down example itemised lists you can grab at your local supermarket and utilise to cook from batch, in bulk etc. Click here to download those!
CLIENT WORKSHOP - ALL ABOUT PROGRAMMING
Download these slides here and get to grips with the nature of programming.
Maybe you have wondered why certain exercises appear in your plan? Or why certain exercises have to be in certain order? At JRFITNESS, we always try to educate you to the highest standard as possible, so that when you leave us, you have this knowledge to use to optimise your own sessions in the future and understand your body and exercise a whole lot more! In this workshop we cover:
Why/How we plan your workouts, the exercise order and why certain exercises are paired with other exercises/ focused on or prioritised.
How Programming Can Change Person to Person and based on their goals.
Four Main Principles of Programming
Balance or Bias?
And much more!! Click the video to watch!
BUILDING GOOD HABITS AND HOW TO BREAK BAD HABITS
Of course, Building Strong, Positive Habits takes time and breaking bad habits is a long process, but here we offer you some tips on how to implement positive habits and how to go about breaking bad ones. Here at JRFITNESS, we are all about making positive changes to impact the rest of your life. So we have given you the framework on how to take control of your habits; by building positive ones and breaking and ones. We also discuss:
The behaviour behind Habits
The Habit Loop and the Science behind it
How are Habits Formed?
The Habits’ Checklist
Discussing Strategies to Build Good Habits! Click left on the picture or here to download the workshop!
STAYING DISCIPLINED AND NAVIGATING THE WINTER MONTHS
Yes, it’s that Time of year. Bake off and I’m a Celeb and Strictly on the TV, it’s the run up to Christmas and we get up from work and it’s dark and we get home from work and it’s dark! It’s cold and wet outside, and the motivation to build good habits and better yourself is most likely going to take a ‘dip’ at points.
At JRFITNESS, we understand this. We help you prepare for this inevitability, so you can navigate your way through.
In this workshop we discuss;
Behavioural Drift and Calling yourself out if you feel your Standards Slipping
Having Target Ranges when building habits
How to re-embed habits about a pattern interruption and how to reset-refocus-realign.
Multiple Tips on how To Stay Disciplined Throughout those Cold Months. Click here to download or click the picture (left).
BUILDING BULLETPROOF CONFIDENCE AND CREATING A SUCCESSFUL MINDSET!
In this webinar, we talk through ways you can build your confidence, by re-framing your mindset and re-framing your negative self - talk.
Ultimately, the only person who can change your behaviour/ actions is yourself. But there’s lots of tips you can implement to help build that confidence in all aspects of your life, not just in your fitness journey, but building confidence that encompasses every aspect of your life!
Click here or the full workshop or click the thumbnail to download the slides!
PLANNING THE FESTIVE SEASON & BEYOND -ULTIMATE CHRISTMAS SURVIVAL PACK!
Navigating the festive season can be quite an overwhelming experience. There’s loads of social events, more food than usual, maybe you’rE not sure on the right way to navigate through this time.
There is not a ‘right’ or ‘wrong’ way of navigating through Christmas - ultimately it comes down to your values / priorities etc. In this workshop, we discuss:
How you can have a balanced Christmas - enjoy things in a healthy, but not over indulge and binge
How to structure your calories over the festive season and planning ahead for social events.
To aim for maintenance in relation to your goals and fitness lifestyle in the run up to Christmas - rather than overreaching. It doesn’t have to be an ‘All or Nothing approach’.
A Q & A with clients and clients sharing their experiences with Christmas and balance and sharing their advice.
Click the thumbnail to download the slides!
PLANNING & SETTING GOALS FOR YOUR 2024
How to set goals across your 2024 and map out your year for success.
It’s more than just 'S.M.A.R.T goals, it’s reviewing your progress on a month on month basis and setting goals realistic for your lifestyle but then also pushing yourself out of your comfort zone and setting your standards high, being scared of your ambition! It’s about striking that balance!
This workshop breaks down pointers on how to set the right goals for yourself and gives you tips on setting yourself up for success for the forthcoming year!
Your ideal after Christmas reset!
Click here to download!
HABITS TO IMPLEMENT IN 2024 TO IMPROVE YOUR MINDSET & SET YOU UP FOR SUCCESS
Read through these ten tips
Ask yourself: Which ones resonate with you the most?
Which one do you struggle with the most?
Which ones do you need to incorporate the most??
Click here to download!
YOUR ULTIMATE ‘GRAB N GO’ CHEAT SHEET’
Are you somebody who travels a lot for work?
Maybe you sometimes forget to plan ahead and meal prep (it happens, we can’t be bang on it 100% of the time)
Maybe you’re somebody who socialises by having Coffee Dates, and why should you stop that?
However, there are now, more than ever, better low calorie options and high protein, high volume options at your favourite convenience chains.
So whether you’re grabbing a quick lunch on the go or you’re running late and you pick up breakfast!
We’ve got you!
Click here to download our extensive 2 part 300 page guide, complete with a contents page, (so you don’t have to scroll through until you find what you’re looking for…) and hundreds of lower calorie combos and mindful swaps.
Making navigating eating on the go easier and more efficient than ever moving forwards so you can still get results even when you’re faced with eating on the go!
(pic 2 need link)
THE DEFINITIVE GUIDE TO FAT LOSS - AND THE BEST TRACKING OPTIONS YOU CAN USE TO STAY ACCOUNTABLE WITH YOUR NUTRITION
In this webinar, we actually break down the Science behind fat loss.
Fat Loss isn’t a straightforward, or linear process.
We talk about adaptive metabolism and how it becomes harder to lose more weight, the more weight you lose.
We talk about Adaptive Thermogenesis - and how it can impact fat loss.
The problems with using myfitnesspal and other ways you can stay accountable with your nutrition and much more!
Click here to download! Or hit the thumbnail!
ALL THINGS PROTEINS, CARBS & FATS
In this webinar, we re visit previously covered topics but all infused together.
We talk through:
The 3 main macronutrient food groups; Proteins, Fats and Carbs
What ratios to split these into across your day to fuel your day; i.e which percent carbs, how much fats etc?
Breaking down sub categories of Fats, Carbs and Proteins
How to factor these food groups into your guideline eating
Click here to download!
THE ULTIMATE GYM TRAINING INTENSITY CHECKLIST
Ever wondered if you are actually training with intensity in the gym? As near to failure as possible to get the most out of your sessions as possible?
Sure in our 1-2-1 sessions I will work you as hard as you possibly can, but likelihood is you won’t train with me forever. So how can you ensure that you continue to train with maximum intensity in your own gym sessions within the programme or in the future in your own sessions?
The checklist for clients to make sure they are actually training with intensity and near to failure:
Covering
DOMS
RPE scale
Progressive Overload
Time under Tension
Tempo
Different Types of Sets & much more!
Especially great webinar to watch if you are solely an online client who doesn’t have face to face sessions.
Learn about these session intensifier methods and how to apply them! Click here or the thumbnail to download!!
THE ULTIMATE CLIENT SUCCESS ROADMAP:
So recently we’ve had a lot of new people join, online and 1-2-1 which is ace and we also want to ensure existing longer term clients are also doing the most they can to achieve their potential!
So I’ve devised a “success roadmap” so that new clients can ensure they tick the right boxes when starting their journey and know what to prioritise.
Now of course, every client will be different. Some clients will prioritise different tasks within the rosdmap, but it is a generic blueprint of how you can make the most of your journey with us and ensure you put the graft in, know what sort of things you should be aspiring to and put the work in and get the results you deserve!!
Even long standing clients, reading through this may be beneficial as you can ask yourself: Have I achieved most / all of these objectives? Is there more I can be doing?
Remember, we can always get better and improve!
Hopefully new and old clients will find this useful, we are actually going to do a webinar on this and break it down in some detail & depth but until then, here’s an idea of the goals and tasks we want you to be building towards to map out your path to success!! Click here or the thumbnail to download the slides!
HOW TO UNLOCK YOUR SELF-DISCIPLINE/ HOLDING YOURSELF ACCOUNTABLE!
Regardless of where you are in your fitness journey, at some points you will go through some rough patches, where you feel de-motivated, where things seem harder and you lose focus. And this is okay and this is normal. We want to provide you with some insight into why this happens and how to combat this, so we can get your feeling more focused and motivated again and in touch with the bigger picture and your goals! Use this webinar to help you think about that bigger picture and your long-term objectives!
Click here or the thumbnail to download the slides/workshop!
The Fat Loss Fundamentals
What does it take to achieve long term fat loss?
In this presentation we cover:
How the toxic magazine, heroin chic and size zero culture has negatively impacted women’s views of their bodies and diet, alongside bad Science!
Why consistency over time is better than meticulous perfection each day!
How to essentially Reverse Dieting and eat more to lose weight longer term after years of yo-yo dieting!
How Metabolic Adaptation can make it harder to lose weight the more weight you lose
Why smaller women will find it harder to lose weight!
And much more! Click here to download the slides or click the thumbnail!
NAVIGATING YOUR SUMMER: HOLIDAYS, FESTIVALS, WEDDINGS, SOCIAL EVENTS ETC AND HOW TO ENJOY LIFE WHILST STILL ACHIEVING YOUR FAT LOSS OR HEALTH & FITNESS GOALS
Summer can be a more social time for many. More holidays, social events, festivals, bbqs, weddings and situations where what you are eating may not be within your control.
In this webinar we go through some helpful tips and advice on how not to feel overwhelmed and stressed or guilty if you enjoy yourself this summer (as you should) and how you can enjoy life whilst still staying on track with your health and fitness or fat loss goals.
Click on the thumbnail or here to download the slides!
BUILDING YOUR OWN MEAL PLANS
People are always wanting ‘meal plans’ or to be told what they should/shouldn’t eat. However, this short term, is easy but long term, this is hard. You won’t always have me telling you and advising you.
This workshops delves into how you can actually create your own structure and take ownership of your nutrition, building a sustainable and enjoyable meal plan around your likes/dislikes/ preferences and lifestyle! Click left on the picture or here to download the slides!
SETTING THE STANDARDS THROUGH SUMMER WHILST STILL ENJOYING LIFE
Summer typically is a busier time of year in terms of social events; weddings, festivals, bbqs, holidays and much more!
However, these events need NOT derail your progress in terms of health and fitness goals.
Download these slides (here) or click left on the thumbnail for an in depth workshop on how to Set Summer Standards for yourself, but still enjoy the Summer Season and the fun things that come with it!
THE MENOPAUSE UNCOVERED
In this workshop, we navigate all things Menopause;
Menopause will happen to every woman who lives to be of a menopausal age; it is an unavoidable fact of life, so having as much knowledge as possible is vital so you can maintain an enjoyable life, exercise and manage your nutrition alongside any symptoms you may experience.
I highly recommend heading over to our Client Webinar Section and watching the full webinar in full, with our Guest Speaker Sam Gibbs, who took us through the Menopause in such amazing depth and great detail! Click the thumbnail or here to download the slides!
FAT LOSS HACKS & 13 WAYS TO LOSE FAT FOR GOOD!
Some helpful tips, advice & analogies to help you achieve sustainable fat loss, for good! Click here or the thumbnail to download the slides!
Your Very Own Snack Ideas Cheat Sheet
Here, you can download your very own definitive guide to opting for planning the right snacks.
Snacking is often the downfall of people’s eating and often where people fail to stay within a calorie deficit. More often that not, people are opting for calorie dense snacks but that are actually very small snacks in relation to portion sizing. This leads to people under estimating their calories for the rest of the day and then wondering why they are not losing weight.
We have developed a snacking guide to help you make informed decisions when snacking and pair together snacks that will allow you to ‘eat more’ volume and density, for less overall calories, but stay fuller, making your fat loss easier as a result!
Click here or on the picture to download!
Strength Training as we know is crucial to strengthen the muscles, tendons and joints, which if done correctly in most cases, can reduce injury risk and guard against preventing future injuries. If you have recently recovered from an injury, or you wish to guard further against preventing risk of future injury, give these slides a quick read through on how to manage injury prevention and recovery! Click here to download!
INJURY PREVENTION & RECOVERY
Goal Setting for the Rest of 2024
A great way to review your year so far (if you were on the Jan 2024 Goal Settings Call, you can even look back and see if you managed to hit the goals you said you would set out to do…) or at least see if you are well on your way to achieving them!
Use this mid way point of the year to review or tweak your goals if necessary and make sure you have goals in place to end the year focused with tunnel vision set on having some strong goals. Feel free to print out or use our goal setting templates provided within this workshop to help! Click here to download!
Busting Common Fitness Myths; Part 1
The fitness industry is sadly saturated with lots and lots of ‘toxic’ myths.
‘No carbs after 6’, ‘Carbs make you fat’, ‘Cardio is needed for weight loss’, and ‘How ca I lose fat off my stomach’ being just a few of them! Click here to go through in depth, the workshop/ slides!
FITNESS MYTHS BUSTED PART 2
In this workshop, we discuss common Fitness Myths and provide you with the fact and actual research to guard you against misinformation that can be rife within the fitness industry.
In this workshop, we discuss common Fitness Myths, such as:
‘You need to Change up Exercises to shock the muscles’
‘You cannot lose fat and gain muscle at the same time…’
‘You need to exercise for hours in order to burn fat….’
‘Protein will be wasted if you consume more than 30g in one sitting’
‘Women lifting weights will make you bulky’
‘You MUST consume protein 30 mins post workout or your gains will be wasted…’
Click right or here to download and view the workshop!
ALL ABOUT CALORIE DEFICITS; CALCULATING YOUR CALORIE MAINTENAINCE/ CALORIC NEEDS, CALORIE BANKING AND MUCH MORE
A lot of people know what a calorie deficit is…but they don’t actually know how to apply it to their own caloric needs or even how to work out their own calorie deficit.
In this workshop, we go into depth with
i) How to work out your calorie maintenaince
ii) Explore online reliable calorie calculators and formulas to help you estimate your expenditure and roughly calculate your deficit from there…
iii) We look at the ‘Trial & Error’ method for testing out your calorie maintenaince
iv) Different real life examples of how different people with different lifestyles, ages, previous training history/ exercise history will have different calorie needs
v) Examples of how to create your calorie deficits across your week with examples
vi) Looking at your calories weekly and how to ‘Bank calories’ to ensure you can still get results and lose fat while enjoying social events, meals out, flexibility with food within reaosn/ moderation etc
Click here or the thumbnail to download the workshop!
HOW TO STAY FULLER FOR LONGER IN A CALORIE DEFICIT IN ORDER TO MAKE FAT LOSS MORE SUSTAINABLE
Following on from the previous webinar from last week (see above)
Once you have established how to be in a Calorie Deficit for Fat Loss and what your Maintenaince Calories are; you can use this workshop to help you stay in a Sustainable and somewhat Enjoyable Deficit, so that long term Fat Loss is achievable.
Of course, at points, Fat Loss will become difficult and harder, but in this workshop, we cover some tips and tricks with how to make the process as sustainable as possible, for as long as possible. Click here to download the workshop, or the thumbnail (left).
Different Energy Systems we Use and All About Heart Rate Zones
In this workshop, we will go through:
The different ways our body produces energy
Then with a focus on chemical energy, we will look at how we use the different energy systems (aerobic, glycolytic, anerobic) and the benefits they have to improve our overall health and fitness and performance!
We also talk about different Heart Rate Training Zones.
There’s a lot of talk these days about ‘Zone 2 Training’ and ‘Fat Burning Zones’ - but what does this actually mean?
We break down the different Heart Rate Zones, the Different Energy Systems they bias and which Heart Rate is likelihood the best for you to train in, depending on your goals/ training needs…. click here or the thumbnail to watch!
Things I Wish I knew when I Started my Fitness Journey
Whether or not you are brand new to fitness, or returning to fitness, or even just starting your Fitness Journey with JRFITNESS even if you have previously been a gym goer or had gym experience, here are some top tips and pieces of advice I wish somebody had told me when starting my fitness journey.
We discuss things ranging from:
Compound Movements and their importance
Why I give clients rep ranges, rather than specific reps
Why you should ALWAYS have goals and as soon as you complete one goal - AIM for the next - you are never ever done, you are always evolving!
Don’t do too much, too soon
Resting is vital!
All food is our friend, but some foods we should limit but NOT restrict!
Not comparing yourself to others!
Click here or the thumbnail to find out more….!
WINTER IS COMING - TOP TIPS TO KEEP CONSISTENCY IN THE COLDER MONTHS OF THE YEAR!
In this webinar, we discuss being aware of ‘the Behavioural Shift’ and a change in habits afetr a holiday or the summer.
We talk about
How to Build Consistency in the Winter Months without relying solely on ‘motivation’.
When to be aware that you’re making excuses vs finding solutions
When you’re being reactive vs pro-active!
Much more! Click the thumbail or here to download the slides!
Bulletproof your Sleep Schedule - Tips to Improve your Sleep Quality & Understanding Sleep Optimisation!
In this workshop, we go through Understanding how to Bulletproof your Sleep and the following:
Understanding about Anxiogenic and Anxiloytics Agents (these are substances or activies) that can bring about anxiety or reduce anxiety; and in return, impact sleep!
Understanding the different nervous systems and how they reduce or induce stress levels within the body (PNS / SNS)
Understanding how HRV can impact whether your body uses its SNS or PNS or if they are well balanced.
How neurotransmitters like Melatonin, Cortisol and Adeonsine can impact sleep
Understanding the Stages/ Cycles of Sleep and tips on how to improve your Sleep Quality!
Click here or the thumbnail to download slides!
CONTROLLING & MANAGING YOUR FOOD CRAVINGS - TOOLS & TECHNIQUES TO SUPPORT AND TO COMBAT!
Whether Food Addiction actually truly exists
The many complex factors and behaviours/ emotional layers that are big factors when it comes to food cravings etc - looking into how each person’s mind works differently when dealing with or experiencing cravings etc
Normalising cravings and support/ tips on how to actually ‘get back on track’ if you do give in to a craving or lapse etc
Tools to support and techniques to help you ‘Combat Cravings’
Tips to reduce Food Cravings
Click HERE or the thumbnail to download the slides!
CHALLENGING BAD BODY IMAGE AND TOOLS TO SUPPORT
In this webinar, we talk about:
What Body Image is, and where it comes from - typically trauma, childhood, evironment etc
The main 4 Components of Body Image
Tools to challenge your Body Image
Misplacing your ‘self worth’ and placing too much value on your body image; rather dialling down on having more intrinsic motivation & a more powerful WHY
Click the thumbnail or here to download the slides!
Managing Work/Life Balance and Time Management Tools to Manage Stress & Overwhelm
In this webinar, we analyse effective methods to help you manage your time more efficiently to try and better balance your work/life schedule.
Using stratergies like the 5 Ps, the Eisenhower Method, and the Pomodorros Technique to help you prioitise and schedule.
Click here or the picture opposite to access the slides
Different Types of Sets/ Reps & Methods of Intensifiers to Maximise your Gym Sessions….
Your Training Sessions shouldn’t just involve 3 sets of 10 or 3 sets of 12. Chances are if you’re training to near muscular failure, that isn’t going to be exactly 12 reps each time. You want to be achieving failure across a wide variety of different rep ranges, and even in some instances, using certain methods to push beyond failure and fatigue.
I use a lot of these methods within client sessions and within their programmes in their own time to keep intensity high and enhance muscle growth. Ideally, I want clients to learn as much about these methods as possible, so that they understand how to do them, and can execute in their own time to get the most out of their solo sessions, or if they’re an online client, get the most out of every session they do! This is why I have made this cheat sheet in order for clients to look through, refer to etc - click here or the thumbnail to access the slides!
ALL ABOUT SUPPLEMENTS: ARE THEY WORTH IT?
Supplements are a bit of a ‘buzz word’ at the moment, with a lot of information out there about different supplements, and whether you should be taking them or not.
This can be quite overwhelming to break down, so in this webinar, we discuss which supplements might actually be worth your time and give you all the information you need about them and their benefits etc.
Click the here or the thumbnail to access the webinar slides!
MANAGING YOUR MINDSET AROUND INJURY:
Injuries are difficult to deal with as they stop you doing the things you love doing and in some circumstances, even more practically can stop you from being able to manage normal daily activities/ go to work/your ability to work as effectively.
Often, the biggest obstacle to sometimes overcome, isn’t always the injury itself - but the way we navigate our mindset around our injury. It can be easy to build a ‘Victim’ or Limited Mindset’, rather than a ‘growth’ and more positive one. And it can really make a difference. Having a limited mindset / acting upon it/ can actually in some cases this can actually make an injury worse, so mindset is key, not only in terms of coping with an injury, but also potentially can influence the time span of an injury too.
In this webinar, we will go into more depth as to how to manage your Mindset around an Injury and Why having a Positive Mindset is crucial in order to effectively Overcome your Injury. Click the thumbnail or here to access the webinar slides.
THE ULTIMATE GUIDE TO BUILDING MUSCLE E-BOOK
Building Muscle is a very individualised and complex process that requires a lot of understanding and also patience.
We have put together a highly thorough and informative guide to building Lean Muscle.
Complete with a contents page, we cover in depth (with evidence based research)
The Best Workout Split to Build Muscle?
Pros and Cons of Different Workout Splits
How to Build Lean Muscle
How the Muscle Buidling Process Works
How to Optimise your Nutrition to Build Lean Muscle, complete with example recipes and Meal Plans to help give you inspo!
Click here or the thumbnail, to download the complete E Book!
Managing Motivation & Mastering Self- Discipline
We all have dips in Motivation - but what can we do to actually override motivation and rely on mastering our Self - Discipline to build habits and consistency? Click the slides opposite to download or click HERE!