#jtfitness

MOST RECENT

IMPROVING FRONT RACK FOR FRONT SQUATS
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Front Squats are a great Squat variation but some people can find it hard to get the bar into the Front Rack position due to lack of #mobility.
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Here are a few Band stretches to help improve your mobility for the Front Rack.
>>> SWIPE ACROSS >>>
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@townsley_rehab @rogueaustralia @martymchughfitness
#frontsquat #frontrack #squat #quads #stretch #stretching #bands #performance #athlete #athletic #townsleyrehab #rogue #ryourogue #jtfitness

#tb zum Sommer 2017...

Was hat sich seit dem getan? Bizeps ist auf jeden Fall dicker geworden 😂💪

In diesem (fast) einem Jahr habe ich auf jeden Fall viele neue Erfahrungen gesammelt. 🙏
Schon allein die Tatsache nach Österreich gekommen zu sein war erneut ein großer Wechsel für mich. Dank diesem habe ich viele neue Sachen gelernt, interessante Menschen kennengelernt und neue Freundschaften geschlossen. 🙏
Ebenfalls konnte sich somit meine Persönlichkeit weiterentwickeln. 📈

Was hat sich bei euch seit letztem Jahr getan? 🤔

#dankbarkeit #überdentellerrand #thankful #österreich #wien #persönlichkeit #personality #erweiteredeinenhorizont #fitfamgermany #abgerechnetwirdamstrand #fitnesslifestyle #fitnessjourney #aesthetic #biceps #flexing #arms #bodytransformation #staymotivated #stayhealthy #stayfit #bavariancalves #jtfitness

You can still eat healthy for a reasonable price. This week I got my groceries for under $50. Youtube video link in my bio.

When you start realising most of the things holding you back are first world problems. Training, Nutrition and achieving your goals will seem a whole lot easier. Perspective changes everything 💭
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#mindset #perspective #mentallystrong #motivation #motivate #factsnotfeelings #grateful #positive #firstworldproblems #achieve #training #goals #nutrition #jtfitness

Banded Terminal Knee Extension!
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A #closed chain lower limb exercise that is most useful for people who are having difficulty straightening their leg. This exercises is considered "closed chain" because your #foot remains in contact with the ground throughout the #movement.
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Closed Chain Terminal Knee Extension is an excellent way to activate your #quadriceps muscles, as well as work on the control of movement into end range knee #extension.
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This closed chain exercise is useful as it doesn’t overload the #patellofemoral joint and #patella tendon in painful💥 knee conditions.
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@jt_fitness_performance
#kneeextension #quad #band #performance #rehab #rehabilitation #physio #physiotherapist #physicaltherapy #physicaltherapist #rogue #ryourogue #townsleyrehab #jtfitness

•Stick on the plan, stay focused.•
Ich habe angefangen mir Morgens gleich eine To Do Liste zu erstellen. Dies hilft mir immens beim fokussieren und erreichen meiner täglichen Ziele. 🎯🎯
Man ist gleich viel besser eingestellt und man kann sich seine Zeit viel besser einteilen. 🕝
Schreibt ihr euch auch To Do Listen? 🤔

Und noch etwas zum Thema Training. Ich bin letzte Woche wieder eingestiegen und werde jetzt erst einmal mit einem Ganzkörperplan wieder versuchen gut reinzukommen. 💪💪
Nachher werde ich versuchen meine obere Brust aufzubauen.
Was sind eure Lieblingsübungen für die obere Brust? 🤔

#todolist #organised #focus #focusonthetarget #stayfocused #trainhard #workhard #workout #chest #pecs #oberebrust #shoulder #aesthetic #bodytransformation #fitfamgermany #abgerechnetwirdamstrand #fitnesslifestyle #fitnessjourney #stayfit #stayhealthy #bavariancalves #jtfitness

Banded Terminal Knee Extension
-
A #closed chain lower limb exercise that is most useful for people who are having difficulty straightening their leg. This exercise is considered "closed chain" because your #foot remains in contact with the ground throughout the #movement.
-
Closed Chain Terminal Knee Extension is an excellent way to activate your #quadriceps muscles, as well as work on the control of movement into end range knee #extension.
-
This closed chain exercise is useful as it doesn’t overload the #patellofemoral joint and #patella tendon in painful💥 knee conditions.
-
@townsley_rehab @rogueaustralia @concept2au
#kneeextension #quad #band #performance #rehab #rehabilitation #physio #physiotherapist #physicaltherapy #physicaltherapist #rogue #ryourogue #townsleyrehab #jtfitness

Schön gebräunt von der Sommersonne in Griechenland und mit dem anabolen Licht in einer Umkleide. Beste Kombi 👌😜
Wer mag das Licht in den Umkleidekabinen auch? 💪
#posing #anaboleslicht #umkleide #triceps #pump #shoulder #arms #shouldertattoo #trainhard #workhard #workout #bodytransformation #aesthetic #fitfamgermany #abgerechnetwirdamstrand #fitnesslifestyle #fitnessjourney #staymotivated #stayhealthy #stayfit #bavariancalves #jtfitness

Eat good to feel good... #khworx #jtfitness #nutritioniskey🔑

BENCH PRESS
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One of the most common exercises used for #upper body strength. The Bench Press is a #horizontal push movement focusing on the chest, shoulders and triceps.
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It is important to be working and strengthening all of the big primal movements of the body:
Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Lower Body Push
Lower Body Pull
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@townsley_rehab @jacob_templeton @rogueaustralia @2xu
#benchpress #bench #chest #shoulders #triceps #horizontalpush #push #barbell #shoulderstability #townselyrehab #jtfitness #performance #ryourogue #rogue #2xu

Week 3 of my Powerlifting Workshop, we’re covering the Deadlift.
Each sessions starts with a white board lesson (yes 5 years olds can draw and write better than me) then we work are way through the progressions this weeks lesson on the Deadlift I think has value for a broader audience, take a look at your body type, your lever lengths and torso length it all makes a difference when wanting to preform optimally. Check out this small table, which one do you fit into ?

STRENGTH STANDARDS 🏋🏼‍♂️
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For relative strength there are standards for which individuals can assess their own strength in comparison to their current bodyweight.
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While exact numbers are arguable and certain variables sometimes need to be taken into consideration, here are some approximate figures to take into account which can give you some numbers to work towards:
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BACK SQUATS
➖Male ➖
Decent 1.5 x bw
Good 2 x bw
Great 2.5 x bw
➖Female➖
Decent .75 x bw
Good 1.25 x bw
Great 2 x bw
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DEADLIFTS
➖Male➖
Decent 1.5 x bw
Good 2 x bw
Great 2.75 x bw
➖Female➖
Decent 1.25 x bw
Good 1.75 x bw
Great 2.5 x bw
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BENCH PRESS
➖Male➖
Decent 1 x bw
Good 1.5 x bw
Great 2 x bw
➖Female➖
Decent .5 x bw
Good .75 x bw
Great 1 x bw
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Note:
➡️ These numbers are approximate for General Lifters and Athletes (not always relevant depending on the type of Athlete).
➡️ For Powerlifters and paid Strength Based Athletes these numbers would be higher.
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#strength #squat #deadlift #benchpress #powertoweightratio #athlete #lift #strong #powerlifting #performance #bodyweight #jtfitness

✖️NUTRITION SIMPLIFIED✖️
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Nutrition seems to be one of the most over complicated and misinformed topics on all of social media.
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So here is a pyramid to simplify the big components of #Nutrition.
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This is a great tool to refer to and has been adapted from an already great resource from @themuscleandstrengthpyramids by @helms3dmj.
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Here is a simplified version of each category which will be explained in further depth in future posts:
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**SWIPE ACROSS ➡️➡️ for simplified pyramid**
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1️⃣ CALORIC INTAKE 🍽
➖ Quantity/Amount of food
➖ Calories you are consuming
➖ Will determine whether you lose, maintain or gain weight
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2️⃣ MACRONUTRIENTS 🍖🥑🍞
➖ Protein, Fats & Carbohydrates
➖ The ratio of these will dramatically alter your #appearance & #health
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3️⃣ MICRONUTRIENTS 🥦🥕🥒
➖ Quality of your food
➖ Vitamins & Minerals
➖ Doesn’t play a major role in #aesthetics or how you look
➖ Will affect your mood, energy and long term health
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4️⃣ MEAL TIMING ⏱⏳
➖ When you eat and how many meals you eat
➖ Ensure optimal daily #energy & #mood
➖ Will generally affect #performance more than aesthetics
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5️⃣ SUPPLEMENTS 💊🥤
➖ Provide the extra 5% of results
➖ ONLY necessary if all other levels are already being addressed
➖ Not magic powders & pills. They only work to “supplement” a healthy diet
➖ Can be the “icing on the cake” but only as long as the cakes already complete
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Nutritionist: @martymchughfitness
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@jacob_templeton
#nutritionpyramid #nutrition #nutritionist #healthyeating #macros #healthy #protein #fats #carbs #carbohydrates #mealtiming #supplements #fatloss #weightloss #athlete #jtfitness

Made some macro friendly buffalo chicken dip. Recipe is in my newest Youtube video. Check it out with the link in my bio and don't forget to like and subscribe!

DEFINITION: Strength and Conditioning is the physical and physiological development of Athletes for Elite Sport Performance. The role of a Strength & Conditioning Coach/program is to use exercise prescription specifically to improve performance in athletic competition.
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Although it is improving, there still needs to be a larger emphasis on developing bigger, stronger, faster Athletes.
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I’ve been fortunate enough as an #Athlete to be involved in different levels up to the #professional level in two different #sports (basketball/football) & unfortunately outside of the pro/high level there is usually (not in every case) very little emphasis/knowledge about Strength & Conditioning being applied to Athletes/Sports.
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Far too often, as a player & a coach, I come across Athletes who don’t know the BASICS or how to improve things such as:
➡️ Strength
➡️ Lifting Techniques
➡️ Running
➡️ Jumping & Landing
➡️ Agility/Change of Direction
➡️ Mobility
➡️ Acceleration/Deceleration
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Playing College Basketball in the US 🇺🇸 is where I was exposed to a system with a huge emphasis placed on building #superior Athletes to be bigger, stronger, faster and all round more Athletic and it is the direction I would like to see ALL levels go to here.
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Of course, how good you are at your chosen Sport will ultimately be determined by your #skills & #ability within the Sport but there is absolutely NO disadvantage to having superior #athletic ability on top of that...it will only make you better!
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✅✅ Learn and invest time to improve your athletic #performance & decrease your risk of #injury or seek out someone who can help you.
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#strengthandconditioning #bigger #stronger #faster #jump #sprint #accelerate #decelerate #agility #sportperformance #balance #aerobic #fit #speed #quickness #sports #jtfitness

I get a lot of questions about diet drinks such as monster zeros and diet sodas. Are they unhealthy? Will the artificial sweenteners make you fat? I only drink the calorie free drinks because regular sodas and energy drinks are loaded with calories and sugar. In today's video I give my opinion on the questions that I frequently get on this topic. The video link is in my bio!

🙏🏻🙏🏻 #mindset #jtfitness

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