Jack Gemmell Training

Fantastic day doing the half marathon for the

Delighted to beat my PB, even if it is by a minute!

Such a brilliant day seeing so many people push through barriers and achieve a great accomplishment!

Some more snaps from the epic weekend!
train

*Important notes before viewing these progress pics*

- The camera and place of photos are different!
- The lighting is different and will therefore make definition look more clear and better!
- The photos are from different times of the day, my body will change appearance regularly depending on how much water I've drank, food I've ate and many more variables!

On that note, I am really pleased with the results of my 8 week fat loss phase. It has been an enjoyable and strenuous task. I have overall taken away 4% of body fat and lost 3.5kg of overall weight.

For this task, through the next slides you will see that I stayed as active as possible, through aiming for an average of 15,000 steps a day, exercising for the most part 2 times a day and eating the exact same meals from Monday to Friday!

I was incredibly determined and motivated to complete this phase, and however good this may look, just now it took hours upon hours of training and putting my body through alot of stress!

I would whole heartedly do this again at some point in the future, but for now, time to enjoy a family size cheesecake (just the 1 🤣) and stick with the great routine and lifestyle that I've mounded my body into living!

Happy Saturday and definitely reach out if this is something you would wish to achieve with my help and support!

Jack ☺️

What a fantastic weekend celebrating the wedding (pt 2) of Craig and Gina!

So incredibly happy and proud to be able to call you my family!

Time for some reflection...

When I was younger and starting uni, I had no concept of what living a healthy life was, I was always up for going out drinking, eating takeaways and couldnt find the energy to study or cook.

I often spent more time and resources keeping myself in a bad mindset about my body and life, through accumulating bad habits.

As I've grown, I've learnt to create routine and build upon habits and lifestyle changes. Having structure and a purpose has completely changed my views upon what is possible and achievable in the future.

Happy Friday :)

Glasgow Winter Warmer Half Marathon ✅️

Absolutely buzzing to get a new phone of 1hr 42m 23s

Onto the Edi Marathon in 4 months!

New week... longer diatance!✅

10.14miles today! Legs felt good for the majority of the run, however a poor choice of a hilly finish made my calves cramp up slightly.

Overall time - 1hr 22mins 36s
Avg mile split - 8mins 9s

Another one in the bag before the half marathon!

Half marathon prep work ✅

7.18 miles today, and plenty of blisters to show for it!😅

58.59mins total : 8.13mins mile split pace

The run felt good apart from completely missing a turn on my planned route and just having to wing it until I got back to familiar areas ahaha!

Feeling like a bath and plenty of lidls protein puddings and biscuits now!

Longest run since lockdown ✅

Decided to get more running prep underway with the aim of having a steady pace and controlled breathing rhythm.

6.67miles in 54.34mins

Definetely room for improvement, however I am happy to get out there and enjoy the process!

P.s everyone that I've spoken to thinks it weird that I dont run with music ahaha!

It is with absolute joy that I can share Malcolm's journey with you all!

Right from the start, Malcolm has been dedicated and motivated to reaching his goals of losing weight and building muscle!

When we started out in March, his first weigh in was recorded as 105.9kg. Fast forward to today, he is now weighing in at 82.3kg! A massive weight loss of 23.6kg!

He has not only been consistent and dedicated to the programmes set for him, he has found the journey sustainable and enjoyable!

I take my hat off for you mate! ☺️

I am so excited to bring to you my new morning mobility class!

Have a scroll through the post if you are:

🔹️ Feeling tight and sore in your daily activities
🔹️ Wanting to build a consistent morning routine without killing yourself with weights/ cardio
🔹️ Engage with others and work as a team to build a more functional lifestyle

DM me with the word "Movement" if you are keen to hear about the pricing and structure of the 8 week programme!

As of today the gyms have finally reopened! With this, I will now be offering my services to anyone and everyone who would like to; regain confidence, improve fitness, and be kept accountable within their own health and fitness journey.

Message me for more information regarding 1 - 1's, small group training and advice on nutrition.

Let's work together to unlock your full potential and get this new chapter kicked off the right way!

Stay safe, train hard, reap the success!

Workout - (AMRAP)

I decided to do this workout with a 10kg weighted vest and have never regretted something so much in my life haha!

1️⃣ - 30 Squats
2️⃣ - 25 Seated Crunches
3️⃣ - 20 Press Ups

Do as many rounds/ reps as possible in 20 mins.

I managed to get 9 full rounds plus 52 reps. 727 reps overall!

Give it a go with a weighted vest/ backpack or just free weight and see if you can beat me!

Good luck,

Jack :)

Workout - (For Time)

This workout is split into 2 parts.

1️⃣ -
20 Burpees + squats
18
16
14
All the way down to 2 reps.

Rest for 2 mins then start the 2nd part of the workout.

2️⃣ -
20 Press Ups + 20 Heel Touches (each side) + Butterfly Sit Ups
18
16
14
All the way down to 2 reps again.

This took me 19 mins and 10 secs including the 2 mins rest.

Give it a go and let me know how you get on!

If anyone would like some advice on what exercises they should be doing, just message me.

Jack :)

Excellent wee tabata workout up on my instagram page! Give it a watch and let me know how you get on.

Jack :)

Workout - (Tabata #4) . Today's tabata workout only has 3 different 'combination' exercises. Designed to keep a high heart rate throughout, these short, sharp movements will get you sweating in no time! . 5 sets: 30 secs on 20 secs off . 1️⃣ - 4 Mountain climbers + 4 Plank hops 2️⃣ - Squat jump + 6 High knees 3️⃣ - 4 Air punches + a Burpee . Rest for 1 min between the sets and make sure you drink sufficient amounts of water throughout. . Any questions or adaptions required, just let me know. Jack :) . #fitness #wod # tabata #personaltrainer

If you have a set of dumbbells in your home and are not too sure on what types of exercises you can be doing with them, have a wee watch of the videos below.

10 Upper Body exercises
10 Lower Body exercises
5 Full Body exercises

Get in touch for more information regarding your sets and rep ranges depending on the weights available to you!

Staying active through this time is incredibly important not only for your health and fitness, but your mental health too. Picking up the weights will translate to taking the weight off your body and mind.

All the best,
Jack :)

Great new workout ideas up on my instagram page. Check it out if you have the time :)

Workout - (SuperSets!!!) . Today I have supplied you with 3 different superset ideas. These exercises will build higher muscle tension over time for the areas indicated below and will therefore keep your heart rate high to burn more calories. . 1️⃣ - Legs 3/5 sets: 8 each leg reverse lunges + squat jumps 8 hamstring curls Rest for between 45secs / 1mins . 2️⃣ - Chest 3/5 sets: 6 (explosive press up + regular press up) 10 each arm resistance band pulls Rest for between 30 secs/ 45 secs . 3️⃣ - Abs 2/3 sets: 20 side to side leg lifts 20 seated bicycle kicks Rest for 30 secs . If anyone has any questions regarding supersets and how they could use them in their workouts or general fitness queries, just fire me a message. Jack :) . #Fitness #mondaymotivation #personaltrainer #supersets

Progression Post! .

Photo 1 - 08/06/2018
Photo 2 - 16/05/2020 .

Throughout my life I have always had an up and down relationship with fitness. Through not knowing about my nutritional needs and having a lack of knowledge on how to structure my workouts effectively, I was stuck on a plateau of never seeing the results that I so desperately wanted. .

During my low points I often would be too lazy to cook for myself and resorted to fast food deliveries, as I saw them as the easier option. This did not help me achieve the desired image I had set for myself and was a rather expensive lifestyle. .

Educating myself on workout planning and incorporating different training styles allowed me to achieve goals that I never believed were possible. This fuelled my ambition to continuously progress in the world of fitness and lead me to become a qualified personal trainer. .

During this process I gained knowledge and experience on many factors within the fitness and nutrition world that affect a person's ability to achieve their goals. .

So if you are ever in need of any advice when it comes to these areas, please just get in touch and I'll be happy to help. .