JLK Fitness

Academy Trial Week is back!! 🏋️‍♀️

It's that time again where I open the doors up to my awesome JLK Academy for you to use and abuse...

For the week commencing 22nd Jan, you can:

▶️ Book as many sessions out of the 12 available as you can squeeze in
▶️ Not only get access to ur private members group but, the earlier you sign up, the longer you'll get in there!
▶️ Proper nutrition coaching and support along with access to a tonne of recipes to try out
▶️ Learn how to master your mindset so that this will be the last diet you'll ever need!

Plus, not to mention you'll get to meet the awesome group that we've already got in there!!

Starts: Monday 22nd January
Location: The Gym Group, Poole
Cost: £0

To get in on the action, simply COMMENT below with the word "trial" and I'll shoot you a DM with info on how to join.

Remember, the sooner you do it, the longer you get in the Facebook group!!

Get yourself the perfect workout journal to help you through your new year goals.

Designed to assist you to:-

⭐️ Create effective workouts based around the equipment available to you

⭐️ Log every rep and set you do so you can easily track your personal bests

⭐️ Set yourself monthly goals

⭐️ Track your weight and measurements throughout your journey

Get your copy now from the Amazon store using the link below 👇
https://amzn.eu/d/8OlX2Vt

🌟✨ Embark on Your Fat-Loss Journey with Our Free 5-Day Challenge! ✨🌟

Are you ready to transform your body and embrace a healthier lifestyle? 🏋️‍♀️ Join our **Free 5-Day Fat-Loss Challenge** starting on Monday, October 23rd! 🗓️

In this empowering challenge, I'll be your guide, teaching you my 5 Pillars of Fat Loss - the essential keys to shedding those extra pounds and embracing a fitter, stronger, happier, and healthier YOU! 🌟✨

What to expect:
🔹 Daily Coaching Sessions: I'll share expert tips and tricks to supercharge your fat-loss journey.
🔹 Nutrition Guidance: Learn the right way to fuel your body and boost your metabolism.
🔹 Mindset Mastery: Discover how to harness your mindset so you remain unstoppable!
🔹 Supportive Community: Connect with like-minded individuals, share your progress, and stay motivated together.

By the end of this challenge, you'll not only understand the fundamentals of fat loss but also gain the confidence to continue your transformation journey! 💪 Don't miss this opportunity to kickstart your fitness goals and achieve the body you've always dreamed of.

Ready to take the first step? Click the Link in the comments and let's make October the month you redefine what's possible! 🚀✨

"MOTIVATION is doing the things when you WANT to do them... DISCIPLINE is doing those things, regardless of how you feel"

Once that initial motivation has dropped off (and it will), you need to have that disciplined mindset to carry on and get it done anyway

Use the slides below, save them, write them down, make them visible.

Whatever you do, just make sure that you can reference them when times get tougher in your journey (and they will).

They'll act as a great prompt to help you turn up when you "just don't feel it"

Need something to keep you on track with your health and fitness goals?

After doing a lot of research into what other workout journals offer, I knew I had to make one that was better and gave the user more value than just logging workouts

And so GymBuddy was born

This takes you all the way through your journey from

✅ Setting long and short term goals,
✅ Monitoring your weight and measurement progress,
✅ Planning and executing awesome workouts and
✅ Tracking your PB's! (Personal Bests)

So treat yourself and get your copy today

and it's an absolute steal at £15.99 compared to some which are north of £25!!

Hit the Amazon link below to get yours today (standard delivery is 3-5 days)

👇👇👇👇👇👇👇👇👇👇👇👇
https://amzn.eu/d/8OlX2Vt

5 reminders for the days you can’t be bothered...

1) These are the days that count
Doing things is easy when we’re feeling motivated.
The days when you don’t want to do it but do it anyway are the days that set you apart from the majority and gets you results.

2) Imperfect action
You don’t need to be anywhere near perfect to get results.
Doing ‘something’ is way better than doing nothing.

3) You don’t want to be average
The average in the UK is overweight & unhealthy.
Do more than the average person and you’ll be just fine.

4) Success breeds success
Start each day with one quick win.
This will help create a productive mindset and you’re more likely to carry it on throughout the day.

5) Impatience is a s*it excuse
Most people quit due to impatience
Gaining those extra inches didn’t happen over night.
Losing them won’t either. Make peace with that

If you want to learn more about how I can help you get in fantastic shape before the New Year rush, DM me with the word READY and we'll have a chat about where you are, where you want to be and how we are going to get you there ☺️

Let's clear one thing up...

IF it's fat loss that you're after, it's ALL about energy balance: Calories in versus calories out ⚖️

So if you're one of those people that jumped onto the 'Smashed Avo on toast' bandwagon because some influencer on social media told you that avocado is a super food, I'm afraid you've not been told the whole story.

and, before you come at me, yes, I'm fully aware that avocado contains the good fats and other nutrients but this post isn't about how nutritious something is, it's about being aware of the calories you consume in order to lose fat.

To illicit fat loss, you should by now know that you have to consume less calories than what your body burns over an unspecified period of time.

and when going on a diet, people tend to quit eating the foods that bring them enjoyment (I've used Nutella on toast as an example). These foods start becoming demonised and get labelled 'bad foods'.

It's not the choice of food thats made you put on weight, it's the amount of calories you've consumed over the last weeks, months, years, that's made you put the weight on.

You could, in theory lose fat eating nothing BUT Nutella on toast!

That wouldn't be nutritious at all and it wouldn't be much food in terms of volume but as long as you consumed less calories than what the body burns, it can be done

My advice to you is follow the 80:20 rule...

80% of your calorie budget, aim for decent foods which are low in calories, nutritious and satiating

20%, have your treats.

👉 Have you tried diet after diet without much in the way of success?

👉 Do you consider yourself "past your best" when it comes to your fitness?

👉 Noticed an extra ring forming around the waistline?

Little do we realise but our 30's and 40's are actually when we should be in our physical prime, not blowing out our arse after running a few yards

We should be looking and feeling at our strongest

Even more so when you consider whats coming up next for us guys;

❌ 1-2% reduction per year in muscle tissue after 50 (this can be slowed through regular weight training)

❌ Drop in testosterone levels which also correlates to being harder to build muscle tissue

I'm offering you a on my Alpha-Lean 12 week programme at a hugely discounted price (well over 50% discount) for 5 blokes that fit the criteria

I'm only doing it this cheap because I'll need a small favour at the end of it... a testimonial. That is all

The programme will eventually cost £699 but for you, if you sign up now, its going to be a steal at just:

£299!!!

You're going to get:

💣 Full nutrition support and guidance including a tonne of high protein recipe ideas

💣 Your very own tailored workout plan delivered through our exclusive coaching app

💣 Regular strategy calls to make sure you're fully loaded and ready to attack each week with conviction

💣 Weekly and monthly check-ins so we can make sure everything is on track and make tweaks should we need to

Plus, and you don't see this often...

If you don't make any progress throughout this plan,

I will refund you EVERY SINGLE PENNY of the investment you made

I can't say any fairer than that right?

I only have 2 spaces left for this intake at this price so drop a comment below 👇 with the word ready and i'll take you through the next steps

I’m looking for 5 fellas who are over 30, lead busy lives, and who want to lean out by Beta testing my new 12 week programme

Description in the comments

Competition Time

I'm giving away a copy of my awesome workout journal to one lucky winner

The GymBuddy workout journal (RRP £16.99 on Amazon) contains the following:

Goal setting - Set monthly and long term goals to keep you focussed and on track

Log your workouts - with over 100 pages for planning and executing your workouts, you'll never have to second guess what you're doing again

Progress checks - Keep a record of your weight, measurements, Personal Bests and more with our review section of the book

"what get's measured, gets managed"

to stand a chance of winning this awesome book simply,

✅ Like this post
✅ Tag a friend
✅ Share this post

(no limit to entries)

Winner will be contacted on Monday evening

Good luck

Have you ever heard the saying
"success breeds success"?

If you've ever worked with me in the past, it's almost a
guarantee that you have!

But it has a lot of merit to it

Starting the day productively will make a positive
impact on the rest of your day

and you'll be more likely to make better choices
afterwards

not to mention the increase in mood, focus, endorphin
release etc

It doesn't even have to be a workout that you do first
thing...

It can be anything at all, just as long as it's productive
and likely to set you up for the rest of the day

In the comments, let me know which part of the day
you prefer to train in. I'd be interested to know

Mindset plays a massive part in fat loss

(and any other journey for that matter)

My business coach once told me that any journey is
like hanging from the edge of a cliff...

"the ones that hold on the longest will be the ones who
enjoy more success"

So let's apply this to your goals of losing a few
pounds/inches from the waist or whatever it is

A large percentage of people quit the gym/running/diet
after only a few weeks because they don't see much
in the way of progress

They tend to feel that they've put in the hard work for
long enough yet don't understand why they don't see a
change

You HAVE to trust the process

You have to be prepared to turn up most days and tick
the necessary boxes

You have to call on your discipline when your
motivation drops

You have to be prepared that however long it took you
to gain the weight, will take the same time to lose it
again

But if you hang in there, when everyone else is letting
go, you're gunna be absolutely fine

Read the quote again...

If you have tried and failed over and over again to lose
weight, the issue could be with what method's you're
trying 😳

Going from one extreme to the other when it comes to
your diet and exercise will more than likely result in
falling off course quite quickly.

Ever went on a diet and decided to cut out all the
foods that brought you enjoyment? ie chocolate,
alcohol, biscuits, carbs?

Ever go from doing no exercise to then going to the
gym 6-7 times a week?

People try and change everything, all at once going
from one end of the spectrum (eating s**t and not
exercising) to then go all the way to the other end and
trying to be perfect.

All thats going to do is overwhelm you, make it less
enjoyable and put you under unnecessary pressure to
eat perfectly and kill yourself on the treadmill. No one
needs that right?

It's time to break that cycle and just start changing
what you do bit by bit. Be just 1% better than what
you were yesterday

Give me a 👍 up in the comments if you want a free
resource that will help sort out your diet once and for
all 😀

Lose weight by doing these 5 small tasks daily👇

1️⃣ Track your calories - The ONLY way to lose fat is to consume less calories than what your body burns. I can't put it any more simpler than that. To find out how many calories your body burns each day, visit my Calorie Calculator here👇
https://tinyurl.com/yeh9l5gx

2️⃣ Stay Hydrated - Drink between 2-3 litres a day. Being adequately hydrated helps the body's systems work effectively, helps balance hormones, keeps us feeling alert and curbs fatigue. A fantastic supplement to losing weight

3️⃣ Get good quality sleep - Getting in 7+ hours of sleep each night gives the body enough time to recover from exercise, helps lower stress and helps with cognitive performance. Switch off electrics 30 minutes before sleep and let your mind wind down naturally

4️⃣. Get your steps in - You will burn more calories just by walking and doing chores etc than you will in a standard exercise session!! Aim for 10k steps a day but make sure it's a minimum of 8k if you have a sedentary job ie desk, driving etc

5️⃣ Sit in silence - Very under rated practice. By giving yourself at least 10 minutes a day of silence allows you to clear your mind and lower stress. Use this time to reflect, review, reset and realign with your daily objectives. Helps boost productivity too!

I call these my non negotiable's and get my clients to tick these boxes off daily.

Share this post to spread the word 😀

Fellas...

As we get older, we might find that we've 'let ourselves go' in comparison to when we were in our twenties

You might be carrying a bit of a spare tyre 🛞 round the waist or you're no longer quick enough to keep up with the youngsters 🥵

And there are a whole number of reasons why that's happened;

👉We've been less active than when we were younger
👉We've settled down and started a family
👉Our metabolism has slowed down so we no longer get away with eating and drinking as much as we want
👉We got 'too old' for sports
👉We may have even got a job sitting behind a desk. Another reason for the drop in activity

So much can happen that contributes to us packing a few extra pounds but...

the good news is, when we get into our 30's and 40's, it's actually the time when we enter our prime years when it comes to our health and fitness!

I'm offering out just 5 spaces for guys over 30 who want to get into incredible shape, lead a healthier lifestyle and realise their full potential to come and join Alpha-lean.

Alpha-lean is a 12 week program tailored entirely around you and your busy lifestyle to help you become leaner and stronger than you've ever been! 💪

Imagine the boost in confidence you'll have, the raised testosterone levels (your other half will love it), and energy levels off the charts!

This 12 week program is delivered to you through your own app loaded with workouts created to suit your;

✅ likes/dislikes
✅ time constraints
✅ family/work commitments
✅ gym or home workouts

We'll also tackle your current eating habits and make sure you not only get results, but you'll enjoy it enough to keep it going after we have finished

Plus on top of that, we'll address your mindset and habits so that you're not only getting that physique you've always wanted, but mentally, you'll be truly unstoppable! Your peers are going to be insanely jealous

Of course, there will be a cost to this and I'm a big believer in transparency, so let's get the elephant out the room right from the start. If I break this down individually, its worth the best part of £2000...

But

I'm going to be charging £999 for everything, all in!! Plus payment plans are an option to you!

On top of this, if you sign up now, I'm going to offer you a lifetime place in the Alpha-lead Facebook group afterwards... ABSOLUTELY FREE! 😳

If you want in, simply comment below with the word "alpha" and I'll reach out, we'll have a little chat and start laying some foundations down to help you get started

The GymBuddy Workout Journal is proving to be a big hit so far for those that have bought a copy📘

To get yours, simply click the link which will take you to the Amazon listing and in 2-3 days, it'll be at your door! 🏡

https://amzn.eu/d/fkGgQXe

5 Days left of the Early Bird Offer

Book your spot now to the Surviving Summer Fat Loss Challenge and get it for a one time price of just £19!!!

The deadline is 6pm this Friday 16th July

Who is it for?: Parents who struggle to get any sort of routine during the Summer holidays bet still want to lose a few pounds

When is it?: We start on Monday 24th July and we carry on through the entire 6 weeks of the school holidays

What's involved?: I'll teach you how to adapt your routine by making tiny little changes. I'll take you through short, quick workouts lasting no more than 15 minutes. I'll set you fun little challenges to do each week that will keep you AND the kids entertained and much much more

So if you want to take control and get the most out of the summer holidays (and maybe drop a few pounds in the meantime), hit the link below and take advantage of the early bird offer 👇

https://buy.stripe.com/3cs00Edo8eYR5FKfYY

🌞👩‍👧‍👦 Join the "Surviving Summer" Fat Loss Challenge for Busy Parents🌞👩‍👧‍👦

🔥 Are you a busy parent struggling to stick to a routine during the summer holidays? Don't worry, we've got you covered! Introducing the "Surviving Summer" Fat Loss Challenge, exclusively designed for parents like you who want to prioritise their health and fitness during this hectic time.

📅 Duration: 6 Weeks
⏰ Time Commitment: Just 30 minutes a day!

✅ What's in it for you?
✨ Shed those extra pounds and feel amazing this summer!
✨ Stay accountable with our supportive community of like-minded parents.
✨ Enjoy fun mini challenges to keep you motivated and engaged.
✨ Learn the importance of routine and adaptability to stay on track.
✨ Gain confidence and boost your overall well-being.

💰 Early Bird Offer: Sign up by July 16th and pay only £19! (Regular price: £29)

🗓️ Challenge Dates: July 24th - September 1st

🎁 Exclusive Bonuses:
📺 Weekly LIVE Q&A sessions with myself.
💪 Personalised guidance and support.
🥦 Nutritional tips and advice.

👩‍👩‍👧‍👦 Limited Spots Available! Don't miss out on this opportunity to prioritise yourself this summer. Join the "Surviving Summer" challenge and take control of your health and fitness journey.

👉 Sign up now: https://buy.stripe.com/3cs00Edo8eYR5FKfYY

I'm looking forward to seeing you inside the challenge 💪

Introducing my all singing, all dancing workout journal to help you keep track of your progress throughout your health and fitness journey

What's inside?

👉 Set your self short, mid and long term goals
👉 Learn how to plan and structure your sessions like a pro
👉 Discover what exercises work which muscles
👉 Track and review your progress through periodically taking weight and measurements
👉 Record every workout so you don't have to keep second guessing everything
👉 Keep a track on your personal bests for each exercise so you can visibly see yourself getting stronger

The only thing this journal doesn't do for you is the physical workout itself!! That's down to you I'm afraid 😂

Having some sort of method to document your workouts is an awesome tool to help show you just how far you come during a health and fitness journey. My clients love flicking back through to see where they started compared to where they are today

To get your copy, simply click the link below 👇 in the comments

If today isn’t the day to start making healthy habits…
Don’t expect tomorrow to be either, because
tomorrow never comes 🤯

❗️Last day to get involved❗️

Tonight at 7pm, the doors to my JLK Academy trial week will slam shut!

I'm giving away FREE access to my awesome JLK Academy for the whole of next week to help as many people as I can, get started, get on track and to progress towards their health and fitness goals🏋

If you:-
👉 Struggle with your diet
👉 Fall off track way to easily
👉 Don't know where to get started with losing those unwanted pounds
👉 Need a bit of a kick up the ass

Then this is an opportunity you won't want to miss 🤯

There are two conditions you need to meet to qualify for trial week...

✅ You need to be able to get to The Gym Group in Poole
✅ You need to be willing to put the effort in, in order to lose potentially up to 5 pounds in just the one week!

You'll get access to as many sessions as you can squeeze in out of the 14 slots available

PLUS

Welcomed into our private Facebook community where you'll receive support, guidance and resources to help you become unstoppable!

To join, simply hit the link below 👇and follow a couple of simple steps to get set-up and ready to go 👍

https://jlkacademy.activehosted.com/f/5

What’s your biggest obstacle when trying to lose those unwanted pounds?
Comment below and I’ll see if I can help👇

🔥I bet you love a FREEBIE right?🔥

For only the second time this year, I'm opening the doors to my awesome JLK Academy

❌ Do you struggle with shifting those unwanted lbs?
❌ Have you've tried every diet under the sun and seen little/no change?
❌ Have you lost your mojo and need a kick up the arse?
❌ Are you just starting out on getting fitter and healthier but just don't know where to start?

If you answered 'YES' to any of the questions above, I have the perfect gift for you...

I'm offering you FULL access to the JLK Academy for an entire WEEK for FREE!!

✅ My Academy is based around Face to Face, small group sessions with a maximum of 6 people per session 🏋️‍♀️

✅ You'll have a whopping 14 slots to pick from and you can book as many sessions as you can fit in 😀

✅ You'll get access to our private Facebook community where you'll get to use the same resources that have helped hundreds of people before you PLUS receive support and encouragement from our current crop of members that have been where you are now 📱

There are just a few conditions though...

⭐️ Get at least ONE session in. Don't be that person that takes a space, then not use it
⭐️ Sessions are conducted at The Gym Group, Poole, Dorset
⭐️ Put 100% in, get 100% back
⭐️ This isn't a quick fix! You can expect to lose a few pounds during the week but this won't solve all the problems. This is merely an insight into how we do things within the Academy
⭐️ If you have an injury or long term problem, please let me know in advance so I can tailor sessions for you
⭐️ Don't be an ostrich! This isn't the place to bury your head in the sand. If you need help or advice, just reach out to the community. We're here to help 😀

We're going to kick off on Monday 12th June but I'll be closing the doors to it on the Friday evening before (9th) at 7pm.

On the Saturday before we start, I'll be going through just a couple of things with you to get set up and then you'll be ready to go!

To be a part of this awesome week, simply click the link in the comments and submit your details, then just keep an eye on your email inbox (and spam folder just in case)

Don't be greedy either, if you know someone who would love to jump in, tag them below👇

Hope to see you there 💪