JP Weightlifting

💜Curcumin phytosome is one of my favorite Thorne products - I think it really helps my joints feel a lot better!

💜For more info, you can read up here: https://www.thorne.com/take-5-daily/article/meet-meriva-the-most-clinically-studied-curcumin-on-the-market

💜With our JP Weightlifting x Thorne affiliation, you get 20% off and free shipping. We do get a small kickback which we use exclusively for equipment purchases for the gym and for running competitions.

💜Thanks to everyone who has ordered from Thorne this year, it is much appreciated! Go to https://www.thorne.com/u/jpweightlifting and create an account to see the correct price when you add items to your shopping cart.

💜Just a heads up, we will also be having a Black Friday sale this year with a bigger discount during Thanksgiving week!

Happy Halloween! Love us some deadlifts 💪💜💥🏋️‍♀️

✅💪💜🏋️🚀 **ch

Wouldn't it be SCARY if you got really strong? Actually no. It would super cool and epic.

💜🏋️🚀 See jpweightlifting.com for weightlifting and general strength programs available. We do have a couple spots open starting in November.

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**ch

Your lifts will always be a work in progress. So just keep working on them! When I first started lifting, I thought, if I could only do a full sn**ch instead of power sn**ch, I would have arrived. Then I thought, if I could only sn**ch 100 # (about 46kg), then I would have arrived. If I only knew!

As we get stronger in one area, our leverages change. Such as if our squat increases or if our deadlift increases, suddenly we have more strength in a certain direction or a certain position during the lifts.

As we develop better technique, things also change, generally for the better. But sometimes we get better at sn**ch only to find that we're somehow not as proficient at the jerk. Or our jerk gets stronger and we struggle to get the clean to match it.

To some degree, that is what makes this sport such a fascinating puzzle, but also a giant pain in the posterior, if you let it get to you.

In any case, the key is to not give up. To stop stopping. Keep refining the lifts, keep getting stronger, keep coming back from the sprained ankle, the rock dropped on the foot, the arthritis treatment, the physical therapy for a muscle imbalance. Stop stopping. Or just plain keep going.

We need muscle mass to age well and why not keep those joints moving and muscles growing with weightlifting!

Happy lifting!

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**ch

Details matter! This just came up again at the meet this past weekend! Most training barbells at the gym have 2 markings at the place on the bar where you would put your hands when doing a sn**ch. Okay, some of you people with a big wingspan go collar to collar with your hand position and this may not matter as much. But, if you are a mere mortal, keep reading...

A competition barbell, for example, an Eleiko barbell, may have just one marking, which is the outer one. So, if you're used to marking where your hands go by the inner mark, you will get to the competition platform and possibly put your hands at the wrong width, and potentially miss the lift. So it's a good idea to make sure you're marking where your hands go with respect to the outer marking.

On the platform details also matter. I usually have my lifters position their feet based on the barbell knurling, usually in relation to where the smooth middle part meets the knurling. I had one lifter tell me a long time ago, that she always used the same training platform at her gym. And she always positioned the barbell the same way. And she always used the lines on the platform as her mark of where to put her feet. And so when she showed up at a meet with a totally different platform set up with no lines on the platform, she couldn't figure out exactly where to put her feet and she underperformed due to this confusion.

So the moral of the story is, learn where your position is relative to the barbell and make sure to check which one it is when you get to the meet, so you know if there are 2 marks or just the one.

Hope this helps and happy lifting!

Great morning at the TN KY WSO championships 💜🏋️‍♀️💥✅ Leslee, Anastasia, and Dani all won gold in their categories and it was great to jump in to coach the two besides Leslee 💜💜💜 Also great to see the queen of Tevis Weightlifting. Also of course everyone else I can't manage to mention because it was great to see all of you!!

✅💪💜🏋️🚀 **ch

Jumping in to coach athlete Dani at the TN KY WSO championships 💜🏋️‍♀️💥✅ Let's go!

💜 October 2024 ATHLETE OF THE MONTH is DONNA NOCK!

💜 This is our second Athlete of the Month and it seems really strange that Donna has only been with us for just over a year because we feel like we’ve known her forever!

💜 Donna started back to general strength training after the pandemic had caused her to take a break from it. She’s a busy lady, running an industrial company with her brother, attending bible study, and being Grammy to her grandson among other things.

💜 Since she has had hip replacements in BOTH hips, we started her out with basic dumbbell work and very light squats to a box. Once she had a few months of training under her belt, we added in trap bar deadlifts. Little did we know that this would release the Kraken!

💜 Donna now does 175 # x 6 reps on the trap bar and 210 # 4x8 on the leg press among other things! And recently we have added in barbell back squats to a box and we can’t wait to see what she does there!

💜 We appreciate Donna’s enthusiasm for training even when her work day hasn’t been perfect. She always comes in ready to work! She is supportive of the weightlifters, even helping at our competitions, even though she isn’t an Oly lifter (but you never know…!).

💜 We’re super proud of Donna and her commitment to her health and training!

SO I HAVE TO WEAR A SINGLET? Well yes, if you want to compete in a USAW sanctioned Weightlifting meet, then yes, you'll have to take a deep breath and buy or borrow a singlet to wear in competition.

It's not as 🙄terrible🙄 as it sounds.

In fact it can be ✨fun✨ if you find a fun design.

The rules state that the singlet must be one piece, must be collarless, maybe of any color, must not cover the elbows and must not cover the knees. This leaves a bit of room for interpretation and style. In the USA, it must also cover the abdomen, i.e., no cutouts in the front, and cannot be a halter top, ie can't be fully backless. But it could be legless, i.e. bathing suit style. And it can be strappy or have cutouts in the back.

My suggestion is to Google search around to see if something strikes your fancy, and also see what other lifters in your category are wearing in competition. You can also find singlet type garments when searching for dance leotards, bodysuits, etc. Not everyone calls them a singlet 🙃

Consider also what you like to wear to train in. I prefer tights, ie something covering my legs, and the rules do allow for solid color tights to go under the singlet. So I normally wear my singlet with solid black tights underneath. Be careful with the tights that you choose, because designs or big logos (Virus tends to have these down the leg) are not allowed. Although in some instances you can just cover a logo on the lower leg with your tall socks. Mesh inserts in the tights are also not allowed.

Most women I run into (and some guys) worry about how they will look. Keep in mind that everyone is wearing a singlet and so everyone is feeling "exposed" at first. But at some point, you'll just have to jump in and start trying singlets on and seeing how you feel in it.

Everyone has something about their body that boggles their brain, so just roll with it and find something that makes you feel good about you. So be brave and get out there, inhabit all the space that you take up, and rock that singlet. I'll see you on the competition platform 👋👋👋🏋🏽🏋️💪🏾💪

Our athlete Leslee White will compete on Saturday Oct 19 at the TN-KY WSO Championships! Let's go!

5 Ingredient Protein Balls

Ingredients:
1 1/2 c. old fashioned rolled oats
1 c. peanut butter
1/4 c. honey
2 scoops chocolate protein powder
chocolate chips (measure with your heart)

Combine all the ingredients in a mixing bowl. Measure the chocolate chips with your heart. Minis are better but I just had large ones. Form into balls and refrigerate for 20 minutes. They will be shelf stable for a few days if you can manage to not eat them for that long!

These should really be called energy balls but it's fine! They are delicious.

Happy 4th anniversary to our USA Weightlifting club! We've been in business 4.5 years and started the USAW affiliate club about 6 months into being in business.

Last year we also affiliated with USA Masters Weightlifting and so this is the 1 year anniversary of that!

We will have treats at the gym today (chocolate PB protein energy balls of awesomeness) and probably Wednesday too. Because we're always in for a good anniversary treat!

So when an athlete has been with us for one year, they get a JP weightlifting level 1 unlocked shirt which is fun and the concept is loosely based on the idea of video games and unlocking a level 💜🏋️‍♀️💪

Who will be the two recipients of these shirts this week? This is kind of a trick question because I normally give females tank tops but these two ladies never wear tanks so I got them t-shirts 🤩

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Interested in weightlifting or strength training? See .weightlifting or jpweightlifting.com for programs available. We do have a couple spots open.

✅💪💜🏋️🚀 **ch

Great team training on Saturday morning!

We can start two new lifters in October! Weightlifting or general strength training. See .weightlifting or jpweightlifting.com for programs available.

✅💪💜🏋️🚀 **ch

https://www.thorne.com/u/jpweightlifting

💜 Why supplement with collagen?

💜Support for joints, muscles, bones, and skin

💜 Strengthens connective tissue

💜 Supports muscle repair and recovery

💜Thorne's collagen peptides are easy to digest

💜Unflavored formula mixes easily in a hot or cold beverage

💜Thorne's products are NSF certified for sport

💜With our JP Weightlifting x Thorne affiliation, you get 20% off and free shipping. We do get a small kickback which we use exclusively for equipment purchases for the gym and for running competitions. Thanks to everyone who has ordered from Thorne this year, it is much appreciated! Go to https://www.thorne.com/u/jpweightlifting and create an account to see the correct price when you add items to your shopping cart.

💜🏋️🚀

**ch

Why Lift Heavy Weights Anyway? (part 2)

💜The reasons to lift heavy weights are myriad but they generally fall into 2 categories: physical and emotional! The reasons can, of course, overlap categories. Let’s check out the emotional reasons this week!

Emotional Reasons to Lift Heavy Weights

💜To feel accomplished: when you first start lifting, you might think squatting 100 # is darn near impossible, but then you work to get better each week and “suddenly” you’re squatting 100 # for multiple reps. Achieving goals that seem hard can improve self-confidence.

💜To relieve mental stress: sometimes life feels out of control, but when you can control a barbell, it can relieve some of that stress by giving you a sense that something is under your control. The endorphins, which are happy brain chemicals produced during exercise, can also make you feel better.

💜To be part of a team: training by yourself can certainly be rewarding, but lifting weights and feeling the accomplishment in a group setting can make it even better.

💜To increase body positivity: shifting your focus from your physical measurements to what your capabilities are can be eye-opening.

💜To not clonk anyone over the head: and that’s the other real goal, right? To be feeling so good and so accomplished that we get along well with others :-)

I hope this helped shed some light on why lifting heavy weights is a good thing! Hope this helps and happy training!



**ch

We’re coming back to the Expo! MARK YOUR CALENDARS for the 2025 Music City Fit Expo Weightlifting Meet at the Nashville Fairgrounds, May 30-31!

YES it is a 2 day meet. YES the first day is a Friday. YES we are still determining what that looks like but we KNOW FOR SURE it will be even more awesome than last year.

Early registration will be $99, including your t-shirt and 2 free tickets to the Expo! More than likely we will have even more cool stuff in the swag bag. LAST YEAR SOLD OUT. So when registration opens on December 1, get that registration in!

Shout out to last year’s sponsors most of whom will be back to help us again!




co




Organized by .weightlifting in partnership with

Let's gooooooo!





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**ch

Great info on Creatine from Thorne!

https://www.thorne.com/take-5-daily/article/creatine-101-whats-it-for-why-take-it-how-to-get-it

If you are interested in 20% off and free shipping, use my store link and create an account: https://www.thorne.com/u/jpweightlifting
We are using the small affiliate referral fee per order to continue to buy more equipment for weightlifting competitions and the gym.

What is Creatine? How It Works & Side Effects This is your guide to everything creatine. What is it? Who should take it? These and other creatine questions answered in this article from Thorne's Director of Sports Science.

Why Lift Heavy Weights Anyway?

💜The reasons to lift heavy weights are myriad but they generally fall into 2 categories: physical and emotional! The reasons can, of course, overlap categories. Let’s check them out.

💜But first let’s clarify - by heavy weights we mean weights appropriate to the athlete’s age, size, and training capacity.

💜Physical Reasons to Lift Heavy Weights

💜To get stronger: Okay that was an obvious one. But what does stronger buy us?

💜To create functional strength: stronger muscles improve overall functional abilities, making daily tasks easier and reducing the risk of injuries.

💜To create athletic strength: performance in many if not most sports can be better if the athlete is stronger. Stronger ballerinas jump higher, stronger runners can run faster or farther, stronger wrestlers can take down their opponents more easily.

💜To improve bone density: lifting weights puts stress on the bones, prompting them to adapt and become denser and more durable, which is not just a concern for ladies over 50. High bone density and continued bone remodeling is important at all ages!

💜To boost metabolism: muscle mass is metabolically active, burning calories even while at rest. Building muscle can help you maintain a healthy weight and body composition.

💜To be a badass: that’s the real goal, right?

Next week we’ll cover the emotional reasons! Meanwhile, if you or someone you know would like to try weightlifting or general strength, we’re having an event on October 5.



**ch

💜 September 2024 ATHLETE OF THE MONTH is ASHLEY LEAHY!

💜 This is our first Athlete of the Month and it is fitting that athlete #1, the very first athlete that started with us 4.5 years ago, is our first athlete of the month!

💜 We’ve been on so many adventures together, including qualifying for The Arnold Sports Festival and competing there a couple years ago!

💜 Ashley has shown extraordinary resilience this year in the face of unimaginable heartbreak, the loss of their child just before the baby was to be born. She trained carefully and well during the pregnancy and has worked hard to regain strength in her post-partum time so that they can try again.

💜 Just last month, on August 17, she competed in a mock meet and set some post pregnancy PRs that neither of us even thought about that morning, but as the warm up progressed, it was clear that she was on fire and we needed to put more kilos on the bar.

💜 We’re super proud of Ashley and her commitment to her health and training!

Want to learn more about our team and if a Weightlifting or General Strength training program is a good fit for you?

Mark your calendars for October 5, and sign up using our online form: https://forms.gle/XAaDXCXxm8MAkMgk8


2PM: Intro to Weightlifting - the classic Olympic lifts of Sn**ch and Clean & Jerk

3PM: Intro to General Strength - squats, deadlifts, possibly even just starting with air squats and dumbbells depending on where you're at.

Just wear athletic clothing and shoes and a smile!

Comment below if you're interested, but definitely sign up using the online form because we'll probably keep it to maximum 10 athletes per session so we can focus on making sure you get our full attention!

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**ch

Hi folks! Going to Finland for the Masters World Championships was Not Cheap but it was totally worth it! I would sure appreciate any support in the form of a purchase from my online store - I've got Bone Density Club shirts and tanks, leftover Expo shirts, and of course excellent hats which will surely usher in the fall season! $4 flat rate shipping for up to 3 items.

https://jpweightlifting.square.site/

💜 This repost of a blog I wrote in late 2022 is super timely now that I have returned from Finland from the Masters World Championships! Jet lag and comp let down together = no bueno!

Here's the scoop:

💜 The first few times I went to competitions, they were local competitions and I turned up in the gym the week following the comp just fine. But the bigger the competition got, I suddenly discovered I would get home and just be very emotionally flat, bordering on depressed for days or weeks after the meet.

💜 The build up to the meet required so much adrenaline and focus, with the training and travel planning, focusing on good eating and recovery habits, that when I got home I would just be DONE. I didn’t realize what was happening until I actually Googled it and discovered that it is a real thing.

💜 In fact, some really high level athletes who train for the Olympics or the World Championships talk about having post-competition depression for MONTHS after they get back to real life.

💜 So now I generally plan for the post-competition energy drain to happen and actively take steps to make sure I handle the energy needs after the comp. I even eat extra for a while to combat the fact that I usually lose about a kilo heading into a competition, just from how much stress is building up in the weeks and days before competing.

💜 I never go back to full on weightlifting training right away, because the tax on the central nervous system (CNS) just compounds the flat feeling. I typically do a lot of walking or rowing and perhaps some light bodybuilding/dumbbell work the week after to make sure my joints are happy. I do a fair amount of sitting on the couch too, if I’m honest!

💜 If you find yourself feeling super flat even a couple weeks after a meet, get a health check up with your doc or PT, or just give yourself more time to get back into the flow of things. The bigger the meet, the bigger the need for recovery.

💜 Hope this helps and happy lifting!

💜 Full blog post is here: https://jenniferperrier.com/blog/f/what-is-post-competition-let-down-depression

The little hip that could is teaming up with the bionic hip that could to coach the peoples this morning 💜🇺🇲🏋️‍♀️🇺🇲💜