https://www.jrfitness.uk/performancevault daily 0.75 2025-05-16 https://www.jrfitness.uk/performancevault/how-to-perform-seated-leg-curls-correctly monthly 0.5 2024-04-18 https://www.jrfitness.uk/performancevault/how-to-perform-leg-extensions-properly monthly 0.5 2024-04-18 https://www.jrfitness.uk/performancevault/how-when-when-not-to-use-the-bar-pad monthly 0.5 2024-03-26 https://www.jrfitness.uk/performancevault/top-hack-for-barbell-rdls-deficit-barbell-rdls-explained monthly 0.5 2024-03-26 https://www.jrfitness.uk/performancevault/how-to-perform-a-lying-leg-curl monthly 0.5 2024-03-26 https://www.jrfitness.uk/performancevault/how-to-perform-kneeling-rope-cable-crunches monthly 0.5 2024-03-07 https://www.jrfitness.uk/performancevault/ri1oe60helq0p01cnqud5z3tv6fhrl monthly 0.5 2024-03-05 https://www.jrfitness.uk/performancevault/how-to-do-a-seated-cable-chest-press monthly 0.5 2024-03-05 https://www.jrfitness.uk/performancevault/adding-d-handles-to-your-prone-incline-cable-lat-pulldowns monthly 0.5 2024-01-21 https://www.jrfitness.uk/performancevault/how-to-do-a-dual-d-handle-cable-lat-pull-down monthly 0.5 2024-01-21 https://www.jrfitness.uk/performancevault/how-to-perform-incline-cable-chest-flies monthly 0.5 2024-01-21 https://www.jrfitness.uk/performancevault/qcjt0a22s8awtbf9zyzwbrf1b0nwmp monthly 0.5 2024-01-21 https://www.jrfitness.uk/performancevault/different-types-of-deadlifts-workshop monthly 0.5 2024-01-21 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6c8c8174-152f-4f5a-8e31-2a4aa7ec0a21/deadlifts+workshop.jpg The Performance Vault - Different Types of Deadlifts Workshop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/performancevault/split-squats-workshop monthly 0.5 2024-01-10 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/bf547042-85c2-4d31-a0e5-036f2f2f03fe/split+squat+workshop.jpg The Performance Vault - Split Squats Workshop: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/performancevault/how-to-perform-a-tricep-cable-crossover monthly 0.5 2023-11-21 https://www.jrfitness.uk/performancevault/how-to-perform-a-prone-incline-chest-supported-cable-lat-pulldown monthly 0.5 2023-11-21 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/db5b6553-6f7e-4367-a506-4eb44ce67d9e/MAG+grip+bar.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - This is what an MAG Black Grip Bar Looks Like If your gym has one, try to make sure you utilise it and get the best out of it for this movement. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/7eb5399e-f6dc-4f73-af3c-a21f7d0d7242/MAG+neutral+bar.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - The Different Variety of MAG Handles These are what the MAG grip bars look like; if your gym has them; utilise them, their different sizes etc. Try different grips, i.e, Narrow Grip Pull Downs opt for one of the smaller handles, for a wider grip go for a larger handle. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/bdffb993-2043-4ebb-af56-ed12c170edf1/lat+pull+down+attachment+1.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - USE: Multi Purpose Pro Grip Bar Attachment The ideal grip to help you keep your hips in the bench and avoid using the torso to generate momentum. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/2895c065-fe33-435f-a971-a2f620f254a3/lat+pull+down+2+.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - USE: Pro Handle D Bar with 2 D Handles Use this D Bar if you can, as it allows you to position the D Handles much wider than they would normally be able to grip (if you used them together on one clip) and therefore, you’ll be able to target the lats a lot more. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1a95d525-bee8-47fd-972f-16a1b7e99187/LAT+PULL+DOWN+ATTACHMENT.jpg The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - DOUBLE HANDLE LAT BAR These Handles are a lot easier to grip in a position that demands more of the torso staying rigid and also is the right ‘shoulder width grip’ to perform the movement too. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/0654ef78-5b17-43ac-b3ee-da0cfaa9d3db/lat+pull+down+4+.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - BARS TO AVOID FOR THIS MOVEMENT These Standard Lat Pull Down Bars are typically too wide for you to keep in place and maintain good positioning whilst perform this restricted with your torso unable to move in the way it normally does when using these handles for regular Lat Pull Downs. As well as that, they are more difficult to grip in a more restricted position for your torso. Try to avoid using these for this specific exercise if you can, unless you absolutely have to, but if you cannot find any of the above, this is a better choice than the choices below and the straight and EZ Bars. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/2233d336-9bcd-421b-a071-8fb4dfabdb35/15.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - AVOID - BLACK STRAIGHT BAR Not enough width with this bar to be able to perform the movement properly. Avoid these. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/0838f62d-0ada-4b0a-8f6b-f6a2483a2f72/13.png The Performance Vault - How to Perform a Prone Incline Chest Supported Cable Lat Pulldown - AVOID: EZ BAR These EZ Bars (the curved/ bendy bars) again, make it difficult for you to grip the bar properly when performing this movement, avoid these. https://www.jrfitness.uk/performancevault/how-to-perform-a-lat-pulldown monthly 0.5 2023-11-21 https://www.jrfitness.uk/performancevault/how-to-perform-an-incline-dumbbell-bench-press monthly 0.5 2023-11-13 https://www.jrfitness.uk/performancevault/5vntu6ahrt9un90jlmjdotn6bus7yl monthly 0.5 2023-09-01 https://www.jrfitness.uk/performancevault/all-things-assisted-reps monthly 0.5 2023-09-01 https://www.jrfitness.uk/performancevault/how-to-use-the-machine-leg-press monthly 0.5 2023-08-06 https://www.jrfitness.uk/performancevault/all-the-gear-no-idea-series monthly 0.5 2023-11-15 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6f76c3e3-d26e-44c0-905f-44bb8e4f0052/all+the+gear+no+idea+profile+pic.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/c989252f-e1a6-46cd-8b12-4e9ec9746d8c/2.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Where to get Lifting Cuffs? Click left on the pics to see where you can get the best quality, but most reasonably priced Cable Cuffs, ranging from buying from RDX, amazon and Mirafit! RDX A4 Ankle Straps For Gym Cable Machine - £15.99 - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/51553657-f1d5-4c9b-b409-39af541b2255/mirafit+cuffs.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES Mirafit Cuffs - £12.95 from Mirafit Store Direct. Click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/ccc17cf0-27e2-4f53-b955-0e79a3b65b06/cuffs+buy+pics.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - RDX Cuffs - £15.99 from RDX Store Direct - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/59044fe6-1b4f-4702-993e-73cca2e37315/deadlift+lifters.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - £59.99 NOTORIOUS LIFT - NOTORIOUS LIFTERS GEN 2 - STEALTH. Ideal for Deadlifts, Squats. - Click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/50dff8c4-4560-4590-b448-9d4e8ee68569/plimsoles.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES CANVAS PUMPS, SPORTS DIRECT - Prices vary between £3.50 - £5.99 - click the pic to buy! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/57c38e9b-d2d1-4275-aa30-ef016cf229cc/DEADLIFT+SLIPPERS.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES RIOT DEADLIFT SLIPPERS - IPF LEGAL - £15.99 - direct from Strength Shop - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/9e948f55-7c62-44bb-a6a1-877713380978/vibrams.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Vibrams are also great for lifting as they have individual Toe holes so the feet can spread and feel more connected and stable on the floor. Can be used for strength training, particularly movements like Bench Pressing, RDLs, any hinge patterns and Deadlifts or Squats. Vibrams ‘Toe Shoes’ Barefoot - £95.00 - click the pic to browse/buy https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/35cf1997-ba10-4bd1-86b3-95ede9a827de/toe+shoes.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Racqua Composite Mesh Barefoot Water Shoes Men Women A cheaper alternative of Vibrams can be purchased for £21.99 off Amazon - click the pic for more info! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/b2137506-44e8-4b73-8aee-e474e938c364/pink+squat+shoes.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Power Perfect 3 Mens Weightlifting Shoes - Pink Sale £65.00 Hit the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/74919923-4e63-4fc1-806a-3729b2bcfc10/lifter+shoes.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click the pic to buy/browse ORIGINAL WEIGHTLIFTING SHOE - WHITE £89.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/898c5aca-eac3-4e07-be6d-53b6ba0643fe/lifting+shoes+2.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES LEGACY LIFTER SHOES - £81.00 - CLICK THE PIC TO BUY/BROWSE https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/44329394-6721-415d-acbf-84d6dc03bd20/5.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - £17.95 - from Amazon - click the pic to buy/browse BEAR GRIP Multi Grip Straps/Hooks, Premium Heavy duty weight lifting straps https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/76c4556e-a558-47e7-bafd-69252eca91b6/6.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES Mirafit Straps - £7.95 - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/cdb090fa-37f1-4676-a26e-ac35a555325b/4.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - RDX Straps RDX Straps - Amazon - £8.99 - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/76a80533-e88d-44c6-93b4-138cb2a8ce4d/straps+pics.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - BULK Straps - click the pic to buy/browse BULK Lifting Straps - £4.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/bc891d6c-12a8-499d-a28c-ba6a697a792c/figure+8+straps+.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click the image to buy/browse Figure 8 Gym Shark Lifting Straps - £15.00 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/39949723-c775-4452-a0fe-90d737f51b36/measuring+elbows.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - How to know which size Elbow Sleeves? Use this useful guide to pick the right size for you! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6599b0d1-5c10-4a6b-acee-1a938f6dc069/elbow+sleeves.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - TUFF - ELBOWS SLEEVES £29.99 - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/f4362c1e-8e98-4197-ac94-c4f3e7aacc0e/morsia+elbow+sleeves.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - £17.99, £29.99 & £39.99 variations MORSIA ELBOW SLEEVES - click the pic to buy/browse https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/baf515c1-7b06-4057-a7ba-1737633ce9e1/STRENGTH+SHOP.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click on the image to view/ buy Strength Shop Lifting Belts Range - range between £69.99-£89.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/59ab5f5a-9537-4ea3-99ee-d7f9b81bc53a/AQF+Lifting+Belt.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Click the picture to buy/view AQF - LEVER LIFTING BELT - £34.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/8d9c159b-12f4-4fd0-b251-0305c2efd947/lifting+belt+pic+4.jpg The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Make it stand out FW Power Lifting Lever Belt - £39.00 - WAS £59.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/972f21b4-fa39-4300-8b0e-7124e89ddfa0/BELT+PIC+5.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/29f0ddae-09c7-43e3-a8b2-610438094f1c/MORSIA.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click on the image to buy/view! Morsia Lifting Belt - £89.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d98aa750-989b-4891-ae9e-a25596383a45/tuff+belt.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click the image to buy/view Tuff Lifting Lever Belt - £79.99 - https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/fdd59dcc-44f3-41a5-9029-6a402eb275a5/STRENGTH+SHOP+KNEE+SLEEVES.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click here to buy/view Strength Shop - Knee Sleeves - £44.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/551a49bb-0622-4abe-9abe-e295f352bba9/knee+sleeves+pic2.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click image to view/buy Strength Shop - DOUBLE PLY THOR KNEE SLEEVES - YELLOW/BLACK - £31.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1219b6be-e5ff-4b5c-9fdf-b8129654940d/tuff+knee+sleeves.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click here to view/buy TUFF Knee Sleeves - £49.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6d233387-4d58-4668-917c-e600472793d3/gymshark+knee+sleeves.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - please note that these knee sleeves are not IPF approved, so if you ever wish to compete in Powerlifting competitions, these knee sleeves would not be acceptable. Always look to see if knee sleeves have ‘IPF approved’ written on them if competing is a long term aim, or be prepared to invest in another pair. Gymshark Knee Sleeves - £25.99 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/cfa2bc65-1b4d-4ffd-92c2-5fa27cf599c4/knee+sleeves+mirafit.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click the image to view/buy Mirafit Knee Sleeves - £34.95 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/7ab1ee0f-de68-4222-9944-ca4043d6ffb0/rdx+knee+sleeves.png The Performance Vault - ALL THE GEAR NO IDEA; SERIES - click here to view/buy! 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https://www.jrfitness.uk/performancevault/9irnfkdyz3bprqh7d30lv2oji7bir2 monthly 0.5 2023-07-12 https://www.jrfitness.uk/performancevault/perfect-your-pull-ups monthly 0.5 2024-04-29 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d2bf1ec4-33f4-48d0-9571-58124b3f9d43/20230605_104537900_iOS.png The Performance Vault - PERFECT YOUR PULL UPS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/performancevault/how-to-perform-a-single-arm-chest-supported-cable-lat-pull-down monthly 0.5 2023-06-06 https://www.jrfitness.uk/performancevault/how-to-perform-a-barbell-back-squat monthly 0.5 2023-06-06 https://www.jrfitness.uk/performancevault/4-reasons-why-you-should-arch-your-back-during-a-barbell-bench-press monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/how-to-perform-a-standing-straight-arm-cable-lat-pulldown monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/dumbbell-bench-press-v-barbell-bench-press-the-proscons-of-both monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/how-to-dumbbell-lateral-raise monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/how-to-pefd-fn-nfmd monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/the-benefits-of-the-pendulum-squat monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/how-to-barbell-rdl monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/how-to-deadlift monthly 0.5 2023-06-04 https://www.jrfitness.uk/performancevault/h8guzd2plwsud11c4amx0ojd70daam monthly 0.5 2023-06-04 https://www.jrfitness.uk/client-of-the-month daily 0.75 2024-07-12 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a5072487-2a76-4d1c-aaa9-3a1afa0c9c11/com+april+2023.png https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/8fd7c0fb-81f8-4012-9208-792b91b8f2a8/COM+MARCH.jpg https://www.jrfitness.uk/client-of-the-month/qic0yfyjoxpnwvze3ree9j5q6wgu4l monthly 0.5 2023-04-12 https://www.jrfitness.uk/client-of-the-month/do5l5202521kegu0jfdlhskp5z30y3 monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5d0f968f-28ca-44b0-8b5d-0de2f5462d00/Copy+of+Gold+Black+Bold+Illustrated+Best+Employee+Of+The+Month+Instagram+Post.png Client of the month - January 2023 - Chelsey Fairclough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/client-of-the-month/december-2022-alyce-duggan monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/e385262e-382a-4c90-b87d-53a0acf42f8e/image_50391809.JPG Client of the month - December 2022- Alyce Duggan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/client-of-the-month/november-2022-rebecca-bray monthly 0.5 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https://www.jrfitness.uk/recipes/high-protein-breakfast-ideas monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/75fd0e94-5268-47ba-848a-37c2bd7a4949/breakfast+template.png Recipes - High Protein Breakfast Ideas - Breakfasts tend to be a meal people either skip entirely or run out of ideas with. My biggest piece of advice when it comes to breakfasts is to stop trying to reinvent the wheel! Sometimes, we don’t need to completely change the overall foundation of the meal (the omelette, the eggs, the porridge for example…), but rather the ingredients, the way it’s cooked, the toppings etc - for example porridge with apple and cinammon is a great high protein and high volume filling way to start the day! When you get bored of that eventually, you can change the ingredients - porridge with yoghurt and granola - completely different consistency, taste and texture. Use some of these ideas and once you’re tired of them, simply switch up a few ingredients, change what fruit you are adding, which toppings, etc - rather than the foundation of the meal entirely! Check out these recipes by clicking the thumbnail or here to access these 15 Colourful, High Protein Breakfast Ideas - use as inspiration, but feel free to add your own spin to them too! https://www.jrfitness.uk/recipes/high-protein-evening-meal-ideas monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5a54ed89-8674-4141-a7b2-edd18766d640/high+protein+recipes.png Recipes - High Protein Evening Meal Ideas: Here are some colourful, high protein meals which are great for those looking to build lean muscle and also great for fat loss. Calories can be altered depending on your goals and needs. If you are ‘bulking’ and building lean muscle, you may wish to increase the portion size/ density. If you are looking for fat loss, decrease/ keep the same. Click the link here or the thumbnail to access the 15 new recipes, ranging from air fryer and slow cooker recipes, to fakeaways for all the family! https://www.jrfitness.uk/recipes/summer-2024-recipe-hub monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/janfeb-recipe-hub-2024-air-fryer-slow-cooker-edition monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/november-recipe-hub monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/august-special-recipe-hub monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/countdown-to-summer-bumper-recipe-hub-2023-edition monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/spring-recipe-hub-2023 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/festive-recipe-hub-dec-2022 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/bumper-recipe-hub-summer-edition monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/april-recipe-hub-2022 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/fakeaway-recipes-march-2022 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/february-recipe-hub-2022 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/new-year-new-recipes-january-recipe-hub-2022 monthly 0.5 2025-05-16 https://www.jrfitness.uk/recipes/festive-recipe-hub-december-2021 monthly 0.5 2025-05-16 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets daily 0.75 2026-02-18 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/delving-into-emotional-eating monthly 0.5 2026-02-18 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/21f844a0-f359-418d-a45d-fc96c8064505/emotional+eating+.jpg Educational Resources/ Workshops/ Cheat Sheets - Delving into Emotional Eating - In this workshop, we go through the concept of Emotional Eating - does it always have to come from a negative place? Typically when we ask clients to journal or keep food diaries, almost without any kind of prompt…they will say things like ‘I was naughty, I had cake yesterday…..’ ‘I was bad with food yesterday, I will be better today….’. But what does that even mean? We delve into Emotional Eating in this workshop, where it comes from, how to tune into your emotions and be aware of them and of course, tools to support. Click here or the thumbnail to watch! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/15-things-i-took-from-my-2-days-at-the-coaching-conference-and-how-you-can-apply-them-to-your-life-ksrab-dayjc monthly 0.5 2026-01-07 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6a43ae6e-4651-4717-adaf-afcd53c7cf5d/PROJECT+2026+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - Project 2026 Planning & Goal Setting - A lot of people set goals and forget them. Or aim too high without real structure as to how to achieve them, then get de motivated because the goal seems too far away! Some people set the bar too low and play it ‘safe’ with their goals. In this workshop we will map out a clear structure and guide of nnot only how to set Goals that are in tune with your values as a person, but also a clear roadmap with how to achieve these with smaller stepping stone goals throughout the year and methods to keep you tracking and reviewing your progress. Click here or the thumbnail to download the slides… https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/15-things-i-took-from-my-2-days-at-the-coaching-conference-and-how-you-can-apply-them-to-your-life-ksrab monthly 0.5 2026-01-07 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/f70822da-1446-4444-bddf-cd721bb95bcd/guilt+free+xmas+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - The Framework for a Guilt Free Christmas! - Christmas can be an overwhelming time for many. With more social events, more food and drink, people can feel like they are being pulled in all different directions and may find themselves acting not in line with their true selves or goals. In this workshop, we look to try and strike balance between festivities and still having some consistency in your lifestyle, avoiding the ‘All or Nothing’ approach. Click the thumbnail or here to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/15-things-i-took-from-my-2-days-at-the-coaching-conference-and-how-you-can-apply-them-to-your-life monthly 0.5 2026-01-01 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1765372135448-MUG5R8B092XE4PFSV0NZ/PTMA+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 15 Things I took from my 2 days at the Coaching Conference and How you can Apply them to your Life - In November this year, I attended my fourth annual Coaching Conference. As always, it was an action packed filled 2 days, learning from other coaches, nutritionists and fitness experts. I wanted to try and condense down everything I learnt (or at least the biggest take away points) into a webinar. In this webinar we also go through a Menopause case study, which is exactly what we were tasked with doing in small groups. We will look through a made up scenario of a menopausal woman, her struggles and goals/ wants etc and how we would coach her through her first 4 weeks, the methods used and what we would focus on etc. This webinar SHOULD challenge you. It should make you feel uncomfortable at times. That is exactly how I felt. On the train home after the two days, I felt as though my brain was going to explode. I knew there were areas of my coaching and business I needed to work on. We had to ask ourselves difficult questions. Some of which we didn’t know the answer to. And that’s okay. It is okay not to know the answer. So watch this webinar, try to unpack all of its contents and any questions…don’t hesitate to ask. It’s heavy stuff, but necessary for growth and development both for me as a coach and for you as a client. Click here or the thumbnail to download the slides. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/aa845dbd-369a-46d3-b078-7ac3ca3658ce/WINTER+IS+COMING.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d05fd2bf-4713-49f0-9ea1-8471e6c52425/lunch+time+cheat+sheet.png Educational Resources/ Workshops/ Cheat Sheets - LUNCH IDEAS CHEAT SHEET https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f-p9mg3-38dbt-xscc9-dabap monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/41027c74-e782-44f7-a942-8efd80f73baa/fat+loss+workshop+thumbnails.jpg Educational Resources/ Workshops/ Cheat Sheets - FAT LOSS AS A SMALL WOMAN / HOW TO LOSE WEIGHT WHILST EATING FEWER CALORIES - Fat Loss as a smaller person with less mass can be hard. Or if you are a person who previously used to be larger and who has lost a large amount of weight, your now smaller body will not need as many calories to maintain its weight, nor will you burn as many calories through expenditure within a smaller body. In this workshop, we talk about ways to navigate Fat Loss as a Smaller Woman or Person and How to Lose Weight whilst Eating Fewer Calories! Click here or the thumbnail to access the slides! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/80e2408d-c2be-4a52-92de-e07930041149/BUILDING+MUSCLE+E+BOOK.png Educational Resources/ Workshops/ Cheat Sheets - The Complete Definitive Guide to Lean Bulking & Building Muscle - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d12669a5-787a-4787-bc8a-14f6284aca22/INJURY+MINDSET+PIC.jpg Educational Resources/ Workshops/ Cheat Sheets - Managing your Mindset around Injuries 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. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/e7d5b94e-72a1-4117-b0d9-643bb7793508/supplements+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/4e22eb1f-df87-48f6-be51-536c6a003110/HOW+TO+STAY+FULL+WHEN+LOSING+FAT+IN+A+CALORIE+DEFICIT.jpg Educational Resources/ Workshops/ Cheat Sheets - 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). https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-khsje monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/969dd49a-94a3-434e-b9c4-c06e4322692c/all+about+calorie+deficits.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 reason/ moderation etc Click here or the thumbnail to download the workshop! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-two-fryf5 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1750511862077-5AKB6M30R8X7SBFD2BAX/DIFFERENT+TYPES+OF+SETS+AND+REPS+PIC.jpg Educational Resources/ Workshops/ Cheat Sheets - An Encyclopedia of the Different Types of Sets, Reps & Intensifiers to Ensure Maximum Progress within the Gym https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/51d1bab7-7f75-4677-87c9-c3adc35e407d/time+management+slides.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/29d8eb74-a4cd-4fe3-bfe5-5970986ac6ff/food+cravings+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/acb69518-62ba-4c0f-807b-314ca7ac4846/navigating+body+image+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a05414a0-a1fb-4c0d-aaaf-6abc9819f6a2/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/7f2a4023-20fd-4915-9f01-370b949d4e85/fitness+journey.jpg Educational Resources/ Workshops/ Cheat Sheets - 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….! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88-fpcy2-asr9d monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a61a7773-4f2b-4f0d-a754-2ff593975c1f/FAT+LOSS+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/b477dcb8-3416-4f45-953a-24edf3461b5d/diffeent+energy+systems+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/6e0c8783-3683-4d7a-bb3a-ee02cec6c47e/fitness+myths+part+2.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-jyrga monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/616f6fd1-7af8-4693-8040-bf2468135f57/Injury+prevention+and+recovery.jpg Educational Resources/ Workshops/ Cheat Sheets - INJURY PREVENTION & RECOVERY - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/21202d04-7fdd-40c3-b750-1ba05873c642/fitness+myhts+webinar+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - FITNESS MYTHS BUSTED 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/nwbxdfrgtr9hrr7 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/4e153a13-3cfd-4c0f-a037-dac2ab3368a9/THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a7feddb2-6306-46dc-8f81-d65f0ebc57f7/goal+setting.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/27f99b13-d44b-4a96-92fe-0af1076aca9c/FAT+LOSS+HACKS+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-h6c8c monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/ee061d56-8f1d-4b3a-b0b8-2c783163e95a/navigating+holiday+season+%26+more+social+events.jpg Educational Resources/ Workshops/ Cheat Sheets - NAVIGATING HOLIDAY SEASON & MORE SOCIAL EVENTS - Summer can be a very tough time for staying consistent! Later nights, holidays, beer gardens, festivals, more social events than ever. Sometimes, it can feel really overwhelming. In this workshop, we talk about striking a balance between enjoying summer and being more flexible with social events, but also keeping consistent and setting standards for yourself! Click here to check out the workshop (or the thumbnail, left) https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-three-emz7z monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/ce191d18-3c43-4c8c-99f9-ab9133ffac3a/snack+guides.png Educational Resources/ Workshops/ Cheat Sheets - Snack Ideas Cheat Sheet https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-gz2pb monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/c4ea3b63-1b80-4cdb-b7c3-017fd2db7592/menopause+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - THE MENOPAUSE UNCOVERED - WITH SPECIAL GUEST SPEAKER, SAM GIBBS - THE MENOPAUSE SPECIALIST COACH - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-xbwrx monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/14891069-c627-4871-9b9f-f0f111c9975d/summer+standards+webinar.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/ba8f4fa6-1518-4f5f-8add-90d995334039/bUILDING+YOUR+OWN+MEAL+PLANS+AND+IDEAS.jpg Educational Resources/ Workshops/ Cheat Sheets - BUILDING YOUR OWN MEAL PLANS - Make it stand out 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88-fpcy2 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5e883da1-1c14-46f8-bc07-275edf943711/gym+checklist+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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!! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88-fpcy2-3p6y7 monthly 0.5 2026-02-16 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/3ecb1ea7-4610-4272-bf7c-83dbbe984f8e/FAT+LOSS+FUNDAMENTALS+THUMBNAIL+.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-wjpf9 monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5de1816d-aba1-41c4-b3bf-53ba0771a7e8/mindful+eating+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - MOVING AWAY FROM TRACKING FOOD AND ADOPTING A MORE MINDFUL APPROACH Tracking and Logging food is a great tool to use for many people, providing they have a positive relationship with food. However, it is time consuming and quite laborious long term. Tracking gives us a lot of data and awareness as to what we are eating and how to structure our meals, macros and food etc. But eventually, you may wish to have a more flexible approach and not log your food. So how can you move away from tracking whilst still losing fat or keeping in lone with your goals whatever they might be? Click here or the thumbnail to download the slides! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/741a72ba-28d3-4c15-a144-746edccf6919/building+confidence+thumbnail.png Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/eb4913a0-1126-4ad9-be4a-f6d4d20b644a/webinar+pic.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/3729f521-da16-4bc0-8262-6eae1f76c688/volume+and+foods+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - Food Volume Workshop - 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 to access our workshop! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88-fpcy2-3p6y7-ltlld monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/05d018f0-fa06-4936-ba6e-2cc31654a540/success+client+thumbnail+.png Educational Resources/ Workshops/ Cheat Sheets - THE 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f-p9mg3 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/0fcec400-e9cb-4d9b-8328-a2e6c0bacba8/CARBS.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-7zdy3 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1744969755074-6O2VCNNTHIP9PY6JNPVB/THUMBNAIL+PLATEAUS.jpg Educational Resources/ Workshops/ Cheat Sheets - How to Break Through Plateaus in your Gym Sessions & Your Mindset - Inevitably, at certain stages of our fitness journey, we will get dips in motivation and reach points where we ‘plateau’ in our progress. In this workshop, we go through ways to combat this, as really your fitness journey is never done. If we reach a point where we are plateauing, our goals can always evolve, that is the beauty of fitness…..we are never done! Click here or the thumbnail to download the slides for some more tips and tricks on how to break through these plateaus both within the gym and within our mindset. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/8bc23cb2-4ced-4711-89d0-0efe8ff5ce07/snacking+ideas+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f-p9mg3-38dbt monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/3729f521-da16-4bc0-8262-6eae1f76c688/volume+and+foods+thumbnail.jpg Educational Resources/ Workshops/ Cheat Sheets - 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. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/fd3b3236-dfd2-41fc-939d-cb07da9542fd/BUILDING+HABITS+PIC.png Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-t9bpw monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/4bf9b51c-22b4-4a29-924f-2c1f804a54ec/evening+and+morning+routine.jpg Educational Resources/ Workshops/ Cheat Sheets - BUILDING A STRONG MORNING AND EVENING ROUTINE - It’s so easy for us to sometimes procastinate and before we know it, the whole day has passed and we haven’t done any of the things we need to do. ‘Winning the day’ is very important, so in this workshop we go through some tips on how to Bulletproof your Morning and Evening Routine if you are a 9-5 worker and struggle to fit in your workouts or exercise around a busy work life, kids etc. Click here or the thumbnail to view the workshop! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f-p9mg3-tpkhx monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/611a6d33-73c9-42d6-8d0d-f144db5aece7/grab+n+go+thumbnail.png Educational Resources/ Workshops/ Cheat Sheets - ON THE GO CHEAT SHEET - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-wdt3y monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/611a6d33-73c9-42d6-8d0d-f144db5aece7/grab+n+go+thumbnail.png Educational Resources/ Workshops/ Cheat Sheets - On the Go Cheat Sheet - No matter how prepared you are, there will be some instances where you are forced to stop off at a service station while travelling or have to make a quick option on the go. Make sure you have the information & knowledge so that when you do this you can make better decisions that are more in line with your goals. Click here or the thumbnail to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88-fpcy2-asr9d-ay3wy monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/b27e4498-d880-4f12-8a73-0248ada98e35/WEBINAR+2024.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/0761fe6c-a9fc-458d-82b0-2f37c0598287/setting+goals+for+2024+thumbnail.png Educational Resources/ Workshops/ Cheat Sheets - PLANNING & SETTING GOALS FOR YOUR 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/801ef925-a3a6-485d-9d7f-7d3c8756e1ee/xmas+thumbnail.png Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-fywrb-elpnb-5p2rm-6kme6-rny9s-5ml88 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d12fb2d0-7801-4801-b327-ee4c8bb718d6/SELF+DISCIPLINE+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/95b8b2ff-b2f8-4cbb-b6eb-56589e746bbb/FUEL+YOUR+BODY+FOR+PERFORMANCE+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/873c17d0-5bc3-4d0d-ac43-9f62593d8855/NAVIGATING+WINTER+MONTHS+THUMBNAIL.jpg Educational Resources/ Workshops/ Cheat Sheets - 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). https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/b2d06e44-f934-4a52-8743-794600b41d68/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a09ea867-3bbb-46b7-9d9a-e57e5868bace/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/ad23a2c3-7072-4d20-97f2-2c28abf512e1/2.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-khsje-5a7ae monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1744798831876-KLBDAEN4BHYDWHST7HG0/webinar+thumbnail+1.jpg Educational Resources/ Workshops/ Cheat Sheets - DEALING WITH A LACK OF MOTIVATION & BAD BODY IMAGE - Everybody at some point will likely have a ‘dip’ in Motivation. Motivation is temporary. But there are certain methods we can apply to help us unlock our self belief and self discipline, which are much more reliable than trying to muster up motivation and motivation alone! We also tackle Bad Body Image within this webinar and provide tools to support! Click here to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-es85l-xrr5a-kmpah-3kzz3-9bcw9 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/d4db335c-7e6e-46e6-8e2a-8b72606a9f69/WEIGHT+LOSS+V+FAT+LOSS+SLIDES+.jpg Educational Resources/ Workshops/ Cheat Sheets - WEIGHT LOSS V FAT LOSS - Despite what you might think, Weight Loss and Fat Loss are not the same. They are not ‘mutually exclusive’. In this webinar, we talk through: The main differences between Fat Loss and Weight Loss, using real life client transformation examples What Body Re Composition is - and why we should focus on this over scale weight Why Scale Weight can fluctuate and is not the best tool to use to track data and your progression. Other ways of tracking your progress How the Fat Loss Process Works Shifting your Mindset away from Scale Weight and Focusing more on ‘NSVs’ (Non Scale Victories) Click HERE to download the slides! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1c8e04c9-8381-4da0-a19d-020b2b665f00/morning+and+evening+routine+webinar.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/03c9aa0b-163a-4e11-b86c-eea124d72486/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/8fb75370-097d-4e78-b905-9012ea7ab49c/programming+pic.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/04c89127-cbb9-46b6-a61d-4aec528324aa/MENSTRUAL+CYCLE.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-one-jk728 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5a13db13-bbb4-41df-acc2-530b3ca87ed1/1.jpg Educational Resources/ Workshops/ Cheat Sheets - Our very Own Alcohol Cheat Sheet! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1750510017445-RF27YST3VGWUQCCDZG9E/1.jpg Educational Resources/ Workshops/ Cheat Sheets - Our very Own Alcohol Cheat Sheet! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1750510142745-10TZUJZPY7WH51ZDI6OA/2.jpg Educational Resources/ Workshops/ Cheat Sheets - Our very Own Alcohol Cheat Sheet! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1750510154552-O6KM6X7X6VVGO48CUBFX/3.jpg Educational Resources/ Workshops/ Cheat Sheets - Our very Own Alcohol Cheat Sheet! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1750510415296-W61BL3XKIB1RC5WRZGK6/Copy+of+navigating+holiday+season+%26+more+social+events.jpg Educational Resources/ Workshops/ Cheat Sheets - Our very Own Alcohol Cheat Sheet! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5a13db13-bbb4-41df-acc2-530b3ca87ed1/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/55135955-ae40-43f8-9466-bee8fee57110/Copy+of+Copy+of+Copy+of+Copy+of+Copy+of+White+Photo-centric++Technology+in+Business+and+at+Work+Technology+Presentation.jpg Educational Resources/ Workshops/ Cheat Sheets - The Ultimate BBQ Cheat Sheet Guide - Make it stand out Enjoy summer BBQs guilt free with our fact filled cheat sheet helping you navigate bbq season! Click here or the thumbnail to access! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6-4r45f-p9mg3-38dbt-xscc9 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/bcc71f62-8c80-4b45-a648-7ab94ff6c6dd/1.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/03c9aa0b-163a-4e11-b86c-eea124d72486/1.jpg Educational Resources/ Workshops/ Cheat Sheets - The Meal Prepping Workshop - In this workshop we go through the basics of how to make Meal Prepping easy & effective! Click here or the thumbnail to access! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/dfae2c2b-e7b4-49b9-a0f0-157ea15370dd/1.jpg Educational Resources/ Workshops/ Cheat Sheets - Nutritional Adherence - Helping Create a Better Relationship with Food 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-sbk84 monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/a832aee8-c840-4533-a641-98d3e25c65ed/1.jpg Educational Resources/ Workshops/ Cheat Sheets - THE PROTEIN PLANNER - Struggling to hit your Protein Target? Use this workshop to help Plan out your Protein intake throughout your day and how to structure your meals so that you can keep your Protein intake high throughout the day! Click here or the thumbnail to download the slides. https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/9b5043f8-e228-42c1-8eec-e8c959f5c3d8/barbell+cheat+sheet.png Educational Resources/ Workshops/ Cheat Sheets - BARBELL MATHS CHEAT SHEET GUIDE! - 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 or the thumbnail to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/04c89127-cbb9-46b6-a61d-4aec528324aa/MENSTRUAL+CYCLE.jpg Educational Resources/ Workshops/ Cheat Sheets - Training around your Menstrual Cycle Workshop - 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 or the thumbnail to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/e9860eac-14c7-4a70-baff-25c6bb8f7740/compound.jpg Educational Resources/ Workshops/ Cheat Sheets - ALL ABOUT COMPOUND MOVEMENTS WORKSHOP - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh-smwt6 monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/9d92bb3b-5f31-4c76-86cf-6e09803a5578/DOMS+.jpg Educational Resources/ Workshops/ Cheat Sheets - 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg-sdc9k-nk5wh monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/e9860eac-14c7-4a70-baff-25c6bb8f7740/compound.jpg Educational Resources/ Workshops/ Cheat Sheets - 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 https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/f6faf618-ff4f-4663-a5e8-b626ed78326e/rpe+scale.jpg Educational Resources/ Workshops/ Cheat Sheets - ALL ABOUT THE RPE SCALE WORKSHOP - 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 or the thumbnail to download! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/fprd39w8sepstrx-yx5dp-5pdy3-5m6zr-mdz33-ar6p7-be77k-kah2c-4pxpf-srj43-xk7lw-4x49j-g5e3k-3nga6-lklx4-6r7pg monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/b8d4e3df-ec23-485f-8728-77d466f856a7/1.jpg Educational Resources/ Workshops/ Cheat Sheets - UNDERSTANDING ENERGY BALANCE - HOW OUR BODY BURNS ENERGY - Make it stand out 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! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x-72zkh-xglpd-tadx6-rr6n3-hw7mc-eyf2x-r3m7x-bj96m-bj4cz-a7lte-cb9yx-xcgmd-kzdl7-2nkfc-chgdw-6753n-am6cf monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/0ee805f4-e28a-4452-ace3-e737430cfb56/1.jpg Educational Resources/ Workshops/ Cheat Sheets - HIGH PROTEIN SNACK IDEAS - We all know how important Protein is to utilise, as it keeps us fuller for longer which is crucial for Fat Loss and / or Building Muscle. Check out some of these High Protein Snack Ideas you can add to your diet to help increase your Protein intake! Click here or the thumbnail! https://www.jrfitness.uk/educational-resources-workshops-cheat-sheets/blog-post-title-four-hmw4x monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/195d20c1-8a97-4316-a7ef-a0d46b26cc19/1.png Educational Resources/ Workshops/ Cheat Sheets - The Ultimate Takeaway Cheat Sheet - The ultimate guide to your lowest calorie options at takeaway chains such as KFC, Domino’s, Nandos, Pizza Hut etc. Cutting these thing out entirely is of course, doable short term, but long term there will be instances where you do find yourself at Mcdonalds or the family are getting a Pizza takeaway. Again, with this knowledge you can help yourself make better decisions within your nutrition that will allow you to strike that balance between enjoying life and also staying consistent and getting results! Click here or the thumbnail to access! https://www.jrfitness.uk/home daily 1.0 2025-04-22 https://www.jrfitness.uk/who-is-jr daily 0.75 2025-04-16 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/32028617-bcbf-4fe8-9c39-cd945790de1f/10.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/026abf91-f75d-416d-82ec-9722c3507fbf/8.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/de10d7c4-f8b2-45aa-b073-9085ca872a27/4.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/23b53b91-a60c-4ace-8246-d04c7add82ef/5.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1611b2a1-b0de-44bf-930c-3b59ad4a4072/9.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/515686dc-9abf-415c-ba9c-2429e943f652/3.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/f676e562-87c6-41f0-8e50-e79b7495efe9/7.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/f6996fbd-8f0f-46c1-b3fb-ca65079b7c1e/2.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5b9a27ce-a193-46bf-af91-a2e027fca308/6.png Who is JR? https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/c2042480-550c-42fe-abcb-645f25e69fe4/1.png Who is JR? https://www.jrfitness.uk/recipe-idea-2 daily 0.75 2025-03-18 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/7559a341-0972-4401-b526-47c61f098ffb/jrfitness+recipe+hub.jpg https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/75fd0e94-5268-47ba-848a-37c2bd7a4949/breakfast+template.png https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/5a54ed89-8674-4141-a7b2-edd18766d640/high+protein+recipes.png https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/3f1728f6-6d90-406d-bc64-2f5f44a727c6/RECIPE+HUB+2024+BUMPER+SUMMER+EDITION.png https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/57cda9f4-4f71-4706-bdc0-4d7eba915c6a/recipe+hub+2024+thumbnail.png Recipes - JAN/FEB RECIPE HUB 2024- AIR FRYER/ SLOW COOKER EDITION! Here are January/ Februarys new recipes! A few of you have requested some Air Fryer/ Slow Cooker recipes So here are 16 high protein, low calorie, Creative Family Friendly recipes you can enjoy! Efficient Air Fryer Recipes you can quickly rustle up in less than 20 Mins - perfect for a mid week meal if you're in a rush! Plenty of Slow Cooker recipes you can leave to cook all day - perfect winter warmers to fuel you and give you warmth after a long day! Some of these recipes as seen on Tik Tok, BBC Good Food, Taste! Look forward to seeing your efforts putting these together! Click here to download! Or click the thumbnail! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/4165a94f-8084-4d68-95e5-9ee91d457f5e/NOVEMBER+HUB+NEW+VERSION.png Recipes - 19 High Protein, high Fibre Recipes packed with nutrients and goodness! Exciting recipes that aren’t just your typical ‘Chicken, Rice & Broccoli’ Foods you can eat with all the family Meal prep/ batch cooking friendly Click here to download or click the thumbnail! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/29a3d070-3c27-40f9-b9fc-ac3b66a68c79/recipe+august+2023.png Recipes - August Recipe Hub With a focus on Veggie Recipes, suitable for Vegans & Vegetarians Click here to download! Or click on the image to download! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/4b917fd3-94c4-4544-8f9a-25a90149ed4a/3.jpg Recipes It’s Spring, the nights are getting lighter, BBQ season is almost upon us! It’s the time of year for Al Fresco Dining and BBQs in the garden! Check out these BBQ themed recipes, keeping you on track whilst enjoying foods you love and enjoy Click here to download or the image (left) https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/85227c4a-8054-4160-a1da-b6e0463a110b/2.jpg Recipes - Make it stand out SPRING RECIPE HUB New high protein, low calorie recipes, suitable to eat with all the family! Veggie and gluten free friendly recipes High protein, high volume/ low calorie meals 6 Healthy Breakfasts, 6 lunches, 6 evening meals and 6 sweet treat and tasty GUILT FREE desserts Give these a try this month! Click here to download or click the image (left) https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/72f80311-da3f-45ba-81c5-f716eb0c6ef4/3.jpg Recipes BUMPER WINTER FESTIVE NUTRITION HUB 36 festive style recipes that are suitable for your fat loss goals, but still enjoyable, no restrictions within your diet and suitable for all the family High protein, low fat Macros and calories listed to make it easier for you track all ingredients if you so wish All homemade healthier options made from scratch to help you stay on track this Christmas Click here to download or click the image https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/42ef4ef4-231a-4e8d-9c2b-7e10fedfb783/3.png Recipes - Make it stand out BUMPER HUB SUMMER EDITION This month we’ve pushed the boat out! 36 recipes, all high protein, high volume, designed to be creative, but also easy to make for any level of cooking prowess! Summer friendly Recipes perfect for hot days, summer BBQs and entertaining in the garden!! Complete with a breakdown of all the calories and macros to help you fit these into your total cals across the day Give some of these a go, tag me or upload to the page your attempts!! Click here to download or click the images to download! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/509a6779-4e8e-4de3-b80a-0f7c619801cd/4.png Recipes 12 New Tasty, hand selected recipes chosen by me for you guys to try if you're stuck for ideas to cook! Family friendly, easy to make recipes, high in protein and low in fat, give these a go! Click here to download - or click the image! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/37dc0bc6-67ac-417f-b869-d4ff784a54a6/5.png Recipes - Make it stand out MARCH RECIPE HUB: FAKEAWAYS: This month’s recipe hub focuses on healthier alternatives you can have compared to takeaways…. Did you know, the average takeaway curry from an Indian contains a whopping 1,225 calories An average pizza from a takeaway contains a whopping 1,885 calories For some people trying to lose fat, that is a lot of calories to go in one meal and still have food to eat over the course of the day I’ve put together these recipes that encourage you to save your pennies, get creative and more than likely save yourself around half or even more than half of the calories and fat in the process High protein focused “fakeaways” based on your favourite take away chains Easy to make, cheap ingredients and no staring out your window or checking the just eat app every two minutes Tastes just as good!! Everything from curries, chow meins, pizzas, kebabs and popcorn chicken and more!! Have a little browse, give these a go and share to the page / group chat Click here to download or click the image to see more! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/fee909ae-1af9-4544-9da3-ee0f55ef8121/feb+2022+recipe+hub.png Recipes .High fibre / high protein recipes High volume / low calories Not your plain and boring chicken, rice and broccoli Vegetarian options available each month! Kid/ family friendly for those with families! Eating should be something you sit down and do with your family, not sticking to “meal prep” and eating out of a Tupperware away from your family The macros, calories, protein, fat and carb content listed, ingredients and cooking time also listed with easy to follow instructions Give these a go, share them to the page or tag me!! Don’t forget you can still use previous recipe hubs dating all the way back to June!! Nutrition doesn’t need to be boring Click here to download - or on the image! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/043f1fdb-d280-40d2-8d95-2076d972b726/RECIPE+HUB+2022+JAN.png Recipes We are well underway into January now and though you might still have some Christmas chocolate knocking around, here are some more thoroughly researched, high protein, low fat recipes for you to try this month! 4 breakfasts 4 Lunches that are easy to prep for work 4 evening meals! No faffing, easy to prep and make and cook from scratch with wholesome ingredients and easy to fit within your daily calorie requirements whatever your goals may be Click here to download the recipes - or click the image to access! https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/1368351b-34d6-4bb9-b084-b3f6e0925ed2/FESTIVE+HUB+2021.png Recipes - Do you always find yourself eating the same things year after year at Christmas? Are you bored to tears of turkey sandwiches come New Year's Day? Are you tired of leftover turkey buffets. Take a look at some of these recipes which explore various ways to spice up that pre and post festive period. Using your OG boys, turkey, beef and minced pies and also featuring a few festive drinks you can make from home too, these recipes breakdown the nutritional value of each recipe, the ingredients you'll need, quirky facts and how to make each dish! Thoroughly well researched, these recipes have been hand picked by me, weighing up a variety of other options, offering wholesome, low calorie, low fat and high protein / high fibre ingredients compared to other content out there! I would love for some of you to try these, tag me on instagram or even upload to the page here. Suitable for vegetarians, some recipes are gluten free and vary from challenging to taking 10 minutes to make. There is something for you all! Merry Christmas! Click here to download! Or click the image to access…. https://www.jrfitness.uk/podcasts daily 0.75 2023-07-06 https://images.squarespace-cdn.com/content/v1/62aa0336cfcd4a07035d06d0/51f5866d-b823-458f-9e12-739998c00986/3.png https://www.jrfitness.uk/welcome-page daily 0.75 2025-04-07 https://www.jrfitness.uk/mobility-workshop daily 0.75 2025-05-16 https://www.jrfitness.uk/meal-plans daily 0.75 2025-05-16