Tag: weight loss

FitStrong PT

Transformation Victories

MoveStrongblog

Success in any field requires the right mindset, a winning mindset.

Being positive, consistent, asking questions when unsure and just following the program are guarantees towards success and victory.

I released an online transformation program recently to help people who aren’t local or able to get to train in person with me. This 12 week programme addresses progressive strength training, cardiovascular training, mobility and a solid yet simple nutrition plan.

Safety and strength must go hand in hand in any training to ensure consistency and progress. Every single training session of the online program moves along at a very personalised pace, must like an in-person training session.

Two recent graduates of the MoveStrong Online Transformation program are James and Stef from Brisbane, Australia.

Let’s take a look at their progression during the program:

James

Starting with a bench press 10 rep max of 50kg, James finished the program benching 57.5kg for 85 reps over 10 mins, never maxing out.

His 5 rep max squat started off at 52.5kg. By week 12 James was squatting two sets of 15 reps with 65kg!! Not only 12.5kg more but for a total of 30 reps, not just 5.

Body fat dropped considerably with a scales drop of over 12kg. Please observe that James added plenty of new muscles to his arms and shoulders and upper back, so in reality, his overall body fat loss was more than 12kg considering the muscle growth.

Stef

Stef is a small girl but still managed to drop nearly 7kg of body fat whilst getting really strong. She also changed her 5 rep max squat to two sets of 15 but with an added 20kg. That’s turning a 30kg 5 rep max into a 15 rep submax effort with 50kg!

Stefs bench press also progressed steadily. Starting with a 10 rep max of 30kg, she progressed to benching over 60 reps in 10 minutes with 32kg. Very nice!

Stef notes how the cardio training really ended up feeling easy and comfortable over the last number of weeks and feels so much healthier.

Check out their google reviews:

Results like this are typical when the program is followed but this just shows how consistency wins. That along with a great program!

To learn how to join the MoveStrong Transformation program online or in-person, get in touch below.

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FitStrong PT

The Perfect Training Program

MoveStrongblog

Amazing 12 ForLife

Never ending gains in strength, fitness and aesthetics shouldn’t be the stuff of fairy tales.  It IS possible to comfortably make consistent gains in all performance proxies and physique for months and even YEARS at a time without the need to change program or back cycle?  

This is exactly what A12 ForLife brings.

At just 50 minutes per session, 3 times per week, the A12 ForLife is a program designed specifically to perpetuate progress at a steady, consistent and reliable rate for as long as possible! 

The A12 ForLife provides a definitive path towards a sustainable new lifestyle which comfortably interweaves healthy eating habits, continually increasing physical performance, and improved mental well being, into your already busy life. 

The A12 ForLife isn’t a commitment, it’s a lifestyle choice.  The training is comfortable enough to stick with forever, but challenging enough to always be enjoyable. The nutrition plan isn’t a diet, it’s a non restrictive, easy way of eating for optimal health and performance over the long haul.  

The goal of the A12 ForLife is not to be a program that you ‘do’, but to become an almost effortless part of your week which you choose for a lifetime, like brushing your teeth.  

If your training goals are aimed at the long term and you’re maybe not quite ready for the commitment of a 12 week transformation program, then the A12 ForLife is waiting for you. 

Contact me
FitStrong PT

Summer Strong Body

MoveStrongblog

You might be dreaming of being in the best shape of your life this summer; feeling stronger, fitter, faster and much more confident in yourself. 

You could keep dreaming or you could do something about it. 

In just 10 to 14 weeks you can most definitely make a shockingly outstanding change in yourself. 

Take a look at some of our 12 week transformations and if you can see yourself in these before and afters AND if you’re willing and ready to commit to yourself – let’s talk. 

Whether you want to feel great for a holiday, want to get strong, need to learn about sustainable healthy eating, want to feel really fit and able for any challenge, our programmes can help.

If you are ready to change your life, get strong, fit, lean and more confident, shoot me a message below.

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FitStrong PT

Introvert Fitness

MoveStrongblog

Most people think of personal trainers and they imagine outgoing, noisy, loud, high five giving individuals who thrive in the business of a big gym.

A pretty scary, distracting, tiring place if you’re an introvert!

None of this with me haha

Whilst I do get to train people in a big busy gym, I also get access to an awesome studio… just perfect for me… the introvert in the room.

There are strategies to coping with being the introvert in the jungle of a big box gym. These start with having an efficient, well written programme.

I’m known as the passionate trainer who goes all-in to help everyone I train but, I thrive in less busy environments.

Stephens testimony Graduating the Great 8

Without sounding like a dating app lol, this is kind of a call-out to all introverts who’d like a trainer who isn’t going to drive them mad with high fives, fist pumps and shouting around the gym.

If you are looking for training under the guidance of someone who’ll take you on your strength and fitness journey with chat about Lego, sci-fi, good food – sure give me a text or email. I know how awkward a phone call can be!

PS if you’d like a FREE 12 week Bodyweight challenge, just ask. It’ll be a free download on the site soon enough but if you’d like to grab it early – email me below.

Jamie

Tel: 0894462653

Email: movewithjamie@gmail.com

Amazing 12, over 40, personal training

Advice for Beginners for 2025

MoveStrongblog

Here’s a short list of considerations for those starting out in training, working out, exercise or whatever label you want to attach to building a ‘better’ you.

Consider this a beginners guide to starting your new exercise habit!

  1. Show up, Ask & Learn, Repeat.
  2. Know your goal, your real why.
  3. Make a commitment to train twice or three times a week or more if that matches your goal.
  4. Learn from a professional not social media how to perform the following categories of movement.
  5. Squat, press, pull, hinge, brace.
  6. Practice good reps not intensity.
  7. Show up, Ask & Learn, Repeat.

Performing consistently good and better reps at sustainable efforts will teach your brain how to be more efficient and recruit more muscle more effectively.

This will deliver your results, regardless if you’re training for health, strength or fat loss.

Practicing good reps also minimises the risk of injury, both with the light weights, and when you push to attempt heavier weights.

Rest between sets, don’t rush. Evaluate how or if that last set could have been better.

Now, here’s the deal. If this still doesn’t seem too clear or you’re not sure how it relates to you, take a complimentary consultation with me and I can explain how you could be training to transform what it is you desire to transform.

Jamie

FitStrong PT

Advice for Beginners

MoveStrongblog

Here’s a short list of considerations for those starting out in training, working out, exercise or whatever label you want to attach to building a ‘better’ you!

  • Show up, Ask & Learn, Repeat.
  • Know your goal, your real why.
  • Make a commitment to train twice or three times a week or more if that matches your goal.
  • Learn from a professional not social media how to perform the following categories of movement.
  • Squat, press, pull, hinge, brace.
  • Practice good reps not intensity.
  • Performing consistently good and better reps at sustainable efforts will teach your brain how to be more efficient and recruit more muscle more effectively.
  • This will deliver your results.
  • Practicing good reps also minimises the risk of injury, both with the light weights, and when you push to attempt heavier weights.
  • Rest between sets, don’t rush.
  • Show up, Ask & Learn, Repeat.

There’s a to-do list for the weekend for you.

Jamie

FitStrong PT

Amazing 12 Graduates July 2022

MoveStrongblog

Some interesting stories to tell about the participants who completed this wave of the Amazing 12 Brisbane.


One couple wanted to see what happens when you repeat the program after having lost a combined 16kg the previous round. They got very strong is the quick answer but I’ll tell you more about this in a future post.

A couple of others had health and feeling good on their agenda and another wanted to try a different method of training, safely and efficiently.


I will talk about each participant in seperate posts later but for now, I want to congratulate each and everyone for completing the A12 Brisbane.

Amazing 12, FitStrong PT, personal training

I am looking for couples who want to Transform together 

MoveStrongblog

Maybe you’ve decided it’s time to get on top of your health and strength? Maybe you’re getting married soon and want to get into ‘great shape’ for the big day? Maybe you’ve realised you’ve let yourself slip over the past couple of years and want to move better, feel stronger and fitter? 

Perhaps you simply want and need to transform your relationship with food, your waistline and your strength and fitness. 

If this is you, let me introduce the Amazing 12. 

The Amazing 12 program delivers all the above mentioned outcomes with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. 

ARE YOU COMMITTED TO YOURSELF 100%?

Below are pictures of Jamie (48) and Vivienne (46) from Albany Creek. Both completed the A12 program with ease, Jamie losing 11kg he never knew he had whilst improving strength and fitness dramatically despite elbow problems. Viv lost 4.5kg and found herself feeling so much more confident and stronger in her day to day life. In fact, during the program she increased her 5 rep max squat to her 30 rep max squat!!!! 

I am accepting applications from people who are ready to commit 100% and make a change to their life. 

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online nutritional support.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Brisbane.

www.amazing12brisbane.com.au

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Amazing 12, FitStrong PT, personal training

I am looking for Limerick couples who want to Transform together 

MoveStrongblog

Maybe you’ve decided it’s time to get on top of your health and strength? Maybe you’re getting married soon and want to get into ‘great shape’ for the big day? Maybe you’ve realised you’ve let yourself slip over the past couple of years and want to move better, feel stronger and fitter? 

Perhaps you simply want and need to transform your relationship with food, your waistline and your strength and fitness. 

If this is you, let me introduce the Amazing 12. 

The Amazing 12 program delivers all the above mentioned outcomes with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. Previously run in Brisbane Australia, the Amazing 12 has now been brought to Limerick.

ARE YOU COMMITTED TO YOURSELF 100%?

Below are pictures of Jamie (48) and Vivienne (46) from Albany Creek, Australia. Both completed the A12 program with ease, Jamie losing 11kg he never knew he had whilst improving strength and fitness dramatically despite elbow problems. Viv lost 4.5kg and found herself feeling so much more confident and stronger in her day to day life. In fact, during the program she increased her 5 rep max squat to her 30 rep max squat!!!! 

I am accepting applications from a small number people who are ready to commit 100% and make a change to their life from early 2023.

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online nutritional support.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Limerick.

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FitStrong PT

Amazing 12 post graduation

MoveStrongblog

Okay, so the A12 is a 12 week program… what happens at the start of week 13, or in 5 years time?

The program is so wonderfully constructed by Paul McIlroy with minimal quantity, maximum quality, that switching between the A12 Express and the A12 Classic is a very reasonable option.

An A12 Classic graduate can down shift and follow the shorter A12 Express for 12 weeks.
Conversely, an A12 Express graduate will finish their program with new-found skills, strength and fitness that will give them the perfect condition to own the A12 Classic.

A change of pace is another possibility. FitStrong Strength & Wellness offers a comprehensive program schedule where graduates can follow a Powerlifting / Strength plan, or a kettlebell program, maybe a calisthenics program or an Animal Flow routine. An escape from barbells and kettlebells is always an option, and that’s when a Movnat natural movement fitness program can be followed.

The most important consideration when following a program is considering ‘what can I do next to continue to grow and progress?’

To start the Amazing 12, you don’t need any experience. The program is a fantastic way to project your strength and fitness, confidence in yourself and confidence in the foods you choose. It will boost your confidence to try other things. Maybe you graduate and decide you want to tackle a 5km race, or get into kettlebell training, take on a personal strength challenge or heavens knows what. The world of strength and fitness is your oyster when you graduate the Amazing 12.

Why not call over for a chat about how we can take you to super-you 🦹‍♀️🦸‍♂️
Jamie