jessstjohn jessstjohn

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Jess St John  • Flips & Lifts • Team Canada Cheer Alumn (for now) • Vegan • CPT - CURRENTLY ACCEPTING CLIENTS! • Mental & Physical Health 🙌🏼

Always be the hardest worker in the gym.
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This doesn’t mean the heaviest lifter or the fastest runner or having the most impressive skills. You won’t get this feeling by comparing yourself to others. You’ll know you’re the hardest worker in the gym when you get in, head down, headphones in, focusing on only yourself, following your plan, and pushing harder than you intended to when you walked in the door. That makes you the hardest worker in the gym. Trust me, the best don’t become the best by looking around wondering what others are doing.
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#gymmotivation #mondaymotivation #nevermissmonday #motivationmonday #calisthenics #gymshark #gymsharkwomen #calisthenicsgirls #headstand #girlswithmuscle #upsidedown #yoga #gymnasty #cfg #cfgymnastics #sweat #adultgymnastics #positivevibes #veganbodybuilding #vegains #vegancalisthenics #veganmuscle #plantbuilt #stacked #positivevibesonly #happy #ontariomuscle #fitgirlsworldwide #womenshealth #sendit

Here’s the workout that I struggled through last night. I did NOT want to be there. I spent 2.5 hours in the gym today because I was loving it. Bad days come and go. Give it your best. If that means pushing through with tears of frustration (holla 🙋🏽‍♀️), or getting up and walking out 10 mins in. One off day will not make or break you. One off week will not make or break you. One off month will not make or break you. Because when you care about a goal enough, your heart will always lead you back to where you need to be. And if that goal isn’t coming along as smoothly as you’d like, know that it’s normal and happens to everyone, especially those who live for it. And when all else fails, don’t change your goals, change your method. I did that this morning and I feel like a new person! Hope you all had a great weekend 🤗💕
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Lat pull down
DB bench press / DB shoulder press
Pull ups
Pbar dips
One arm push ups
Cable rear delt row / cable OH tricep extension
DB bicep curls / cable shoulder flexion
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#senditsunday #gymmotivation #peptalk #sendit #onearmpushup #onearmpushups #pushups #vegains #veganmuscle #veganbody #plantbuilt #strongwomen #girlswithmuscle #gymshark #gymsharkwomen #gymsharktrain #sweat #underarmourwomen #veganbodybuilding #positivevibesonly #ontariomuscle #fitgirlsworldwide #calisthenics #happy #gymvibes

Hi friends! I hit a squat PR yesterday at 195lbs!!! My legs were already jello at this point (hence my mind over matter/get the blood pumping dance at the beginning haha). Super exciting! (Swipe for SOME of the sets I did before this haha). Anyway, I was asked to post some tips about knowing what types of workouts you should do and when. And as nice as it would be, there’s not a straight forward, one size fits all answer for this! I’ll try to explain it best I can without making it too complicated!
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How often should I train?
This is a lifestyle preference, aim for 3 days minimum, and make sure it’s sustainable! Remember to take rest days, and try to aim for 48 hours between training the same muscle group twice. Take longer if you’re muscles are sore!
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What time should I train at?
Another preference! Everyone has different schedules and different optimal training times. Aim for a time when you’ve got energy, and you know you can stick to it. Not a morning person? 6ams probably aren’t optimal for you!
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What should my split be?
This depends on how often you train and what your goals are. If you train three times a week, full body is a great way to go. If you train more, split up your muscle groups to avoid training the same muscles back to back. Basically, the more frequently you train each muscle group (with adequate rest), the better the progress. Base your split on that!
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What exercises should I do?
Compound movements are ideal for most people, especially if you’re hitting the gym 3x a week doing full body workouts. If you’re training more frequently, you’ll have more time to work more intricate movements targeting smaller muscle groups. This could also depend on your goals. If you want to increase upper body strength, consider training upper body more often, targeting large and small muscle groups.
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Sets, reps & weights??
If you’ve hit a plateau, change is your friend. Your body adapts to whatever you’re doing, so challenge yourself!
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What about rest times?
For building muscle, aim for longer rest times. For fat loss and/or endurance training, aim for shorter rest times. Exact numbers vary person to person.
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Comment if this was helpful! DM me more Q’s!

Slow-mo fun! Swipe for proper back flip technique and pay attention to how upright and extended my whole body is even after my feet are off the floor! The biggest mistakes I see when people attempt back flips are 1. dropping their shoulders back/jumping backwards rather than up; and 2. starting to flip before they’ve finished their set (fully extending their body). How to fix it? 1. Think of keeping your shoulders over top of your toes as long as you possible can. You’ll go back naturally. 2. Find a spot on the wall in front of you and don’t look away until you have to. As you’re spotting the wall, feel each part of your body extend, straighten your legs, bring your arms to your ears. And if you’re trying flips for the first time, do it somewhere soft and with a coach who knows how to do it themselves and can spot you! 🌀
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Also swipe again for some movements that were so slow I debated whether or not to post. Eh.. bulking season lol.
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#calisthenics #cheer #gymnastics #backflip #toetouch #slowmo #backtuck #upsidedown #flexible #flexibility #stretch #cfg #cfgymnastics #streetworkout #bodyweighttraining #veganbodybuilding #vegains #selflove #positivevibesonly #sweat #happy #sendit #flips #nike #nikewomen #womenshealth #fitgirlsworldwide #vegancalisthenics #calisthenicsgirls #girlswithmuscle

This #transformationtuesday is brought to you by all the carbs 🥞🥯🌯 #vegains
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My advice to anyone changing their body is to take pictures. A lot. Looking in the mirror day to day, you won’t notice much of a difference (I don’t!) but looking at how you’ve changed over time is such a crazy feeling. I get so motivated seeing the muscle I’ve put on, I feel invincible!
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Currently bulking (at 2500 cals), so my waist isn’t as defined, but... delts, biceps, triceps, glutes, quads, hamstrings... so worth it!!!
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#girlswithmuscle #girlswholift #athlete #strongwomen #gains #vegainz #veganmuscle #plantbuilt #veganbodybuilding #crossfit #gymnasty #yoga #functionalfitness #calisthenicsgirls #transformation #gymshark #gymsharkwomen #underarmourwomen #flex #flexonem #sendit #sweat #happy #fitnass #positivevibesonly #bulk #veganbulk #veganbulking

Happy Monday! Here’s my warm up from yesterday’s workout and an added box jump from after. Today’s upper body, who’s crushing it today with me?! 🙋🏽‍♀️🙋🏽‍♀️🙋🏽‍♀️
For time:
21 toes to bar
19 push ups
17 box jumps
15 ft handstand walk
13 burpees over barbell
11 pull ups
9 power cleans @ 105lbs
7 pistol squats (per leg)
5 handstand push ups
3 back flips
1 muscle up
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Song: @nfrealmusic
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#wod #cfg #crossfit #crossfitgymnastics #cfgymnastics #muscleup #powerclean #boxjumps #backflip #cheer #tumbling #backtuck #flips #girlswithmuscle #vegains #veganmuscle #plantbuilt #noanimalsharmed #nike #nikewomen #calisthenics #sweat #ontariomuscle #fitgirlsworldwide #happy #positivevibesonly #mondaymotivation #motivationmonday

Cheer Hangover: the morning after a cheer competition when you face the moment of realization that you actually have a life outside of cheerleading.
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I haven’t experienced this phenomenon in 3 years. (It’s a real thing, ask any cheerleader). Yesterday I went to a competition to watch and support my friend. Just watching wasn’t easy because I thrive being on the floor. After the competition, Team Canada held their tryouts at the facility. For 3 years I planned on trying out for the 2019 team. But yesterday I showed up with the sole purpose of just watching the competition. Yes, I brought shoes, practice clothes, and filled out a waiver “just in case.” But when it came down to it, a lot of things just didn’t line up that we’re out of my control. It was so hard for me to let this opportunity go, knowing that this year is just not my time. In hindsight, I think I would’ve made the team if I tried out, but everything happens for a reason, right? I keep telling myself that. The cheer hangover is real. Back to regularly scheduled life. I’m off to the gym to go kill a CrossFit workout. I hope you all had an amazing weekend!
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P.S. if you can’t find me - I’m about to catch the flyer, on the right 💪🏼😊
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#cheer #teamcanadacheer #throwback #tcagp #icuworlds #worlds #cheerleading #IO6 #girlswholift #girlswholiftgirls #pyramid #stunt #stunting #flips #gymnasty #cfg #cfgymnastics #frontflip #brave #sendit #justsendit #teamcanada #sweat #happy #positivevibesonly #cheerhangover @markderry photography

When your gymnast friends turn into cheer friends you gotta support that! Congrats on your first cheer competition today! You did amazing! @brandycore 🎀
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#cheer #stunting #stunt #athletes #cheerleading #cheerleaders #competitionday #girlswholift #girlswithmuscle #girlswholiftgirls #calisthtenics #bodyweighttraining #happy #positivevibesonly #sendit #ryerson #laurier

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