JS Health + Fitness

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09/11/2021

‼️FIX YOUR ROMANIAN DEADLIFTS‼️

💪🏽“Developing” The point of strength training should be to strengthen muscles or increase their size correctly with good form and technique.

🏋🏽‍♂️For instance; The Romanian deadlift is one of my favourite exercises for developing a strong posterior chain - but yet I still see people butcher their backs during this exercise.

🍑If you are not engaging your hamstrings and glutes while you perform the Romanian deadlift, you’re probably not developing them like you could be.

😢You’re completely missing out on the benefit of movement and most probably your poor lower back is doing ALL the work.

If your glutes and hamstrings aren’t doing any of the work, your lower back is forced to do it all.

😊Firstly, learn properly on how to engage and strengthen your hamstrings and glutes, as you will notice that the weight will feel lighter because you have more prime movers doing their job.

Your lower back will thank you for it. Trust me.

👨🏽‍🔧So the take home message is… Fix yo s**t

19/10/2021

A little time spent on your health and fitness can improve your quality of life.

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🏅1ST STRIPE IN BJJ 🏅

It’s been a couple of months now since training at along with Head Coach Ben Power and his other ...
17/03/2021

🏅1ST STRIPE IN BJJ 🏅

It’s been a couple of months now since training at along with Head Coach Ben Power and his other elite coaches.

I’ve come in from no experience and no confidence in this style of training but Ben and his SBG Family definitely made me feel welcome since day 1. They stay true and strong to their motto “One Tribe, One Vibe”.

I was hooked since the first session. 

I am so glad to find this place and looking forward with my training in the future.

01/02/2021

Energy In Vs. Energy Out

📈Simply, “Energy in” is the energy you put into your body in the form of calories from foods and beverages and even psychologically.

📉“Energy out” is the calories you burn for basic bodily functions such as your heart beating or breathing and from physical activity.

⚖️ Energy balance is very important when it comes to your daily activities and even weight-loss. When you consume too much energy and burn too little, your body stores that excess energy as body fat.Achieving or maintaining a healthy weight is all about balancing energy we take in and energy we burn.

🤷🏽‍♂️How can I improve my energy balance?
➕ Find what is your TDEE (Total Daily Energy Expenditure)
➕ Move more, 2x Strength training per week, 10K Steps daily
➕ Sleep quality, rest/recovery more and manage your stress and energy
➕ Eating more whole food and fresh food
➕ Drink more water
➕ Protein, Carbs & Fats
➕ Don’t over complicate your experience in your training.

👌🏽Live & Train Simply!

📌When I was young all I wanted is a set of six pack, get big and strong, looking great - getting that Saturday Pump befo...
31/01/2021

📌When I was young all I wanted is a set of six pack, get big and strong, looking great - getting that Saturday Pump before going out etc but I never thought of my Wellness & Mental Health. Which leaded me to a few setbacks with my health as I got older in life.

🌱Wellness is an active process of making choices toward a healthy and fulfilling life. Wellness is especially important as we age because regular exercise, proper nutrition and sleep. It's important for you to be conscious of YOUR wellness wheel because if it isn't balanced, you lack the ability to productively handle daily stress.

🚗Having an unbalanced wheel is similar to having a flat tire. You struggle to steer straight and in the right direction. Life is bumpy and shaky.

🧘🏽So today, work on your wellness and health to steer into a clear pathway. Small, tiny changes will make a big difference to your life.

27/01/2021

Client Testimonal / Robbie Lauro

“A learning experience I’ll never forget, that’s balancing yourself, your family, gym and work and that’s one thing I’ll never forget.” Rob Lauro

Always great meeting new members and clients to help them grow their lifestyle to a better and safe pathway to success.

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🙅🏽‍♂️I once always used to think, “Start Big” or “Go hard or Go home”to achieve my goals in life but it never worked. I ...
25/01/2021

🙅🏽‍♂️I once always used to think, “Start Big” or “Go hard or Go home”to achieve my goals in life but it never worked. I took every goal as a failure because I started way to quick, big, made short cuts and wanted results very fast and for that I failed most times.

📝After realising that there is a process to everything. Most processes take small changes that can still deliver those big results.

🌱It can help you grow and create a huge, wonderful transformation in your life. By changing as little as one small daily habit, you can introduce more positive and healthy patterns into your life and daily routine.

Start your small changes today!

📈Accountability - The biggest and common word I hear when consulting a new client! 📉📝Accountability is in fact very impo...
21/01/2021

📈Accountability - The biggest and common word I hear when consulting a new client! 📉

📝Accountability is in fact very important when it comes to my job. In a personal training environment, it takes “Consistency” for my clients to reach their health & fitness goals.

📊 Holding my clients responsibilities for following their training/nutrition plan, lifestyle, tracking their steps, sleep & weight, spending more time with family and friends, instead of being at work 10+ hours a day, being on their phones etc enables them to stay on course long enough to get their desired results.

🔍If you struggle keeping consistent, seek a health professional or a personal trainer to get you started the right way.

TWINS ! First time seeing my Niece and Nephew! ❤️❤️This was eye opening and brought so much happiness and joy to my fami...
17/01/2021

TWINS ! First time seeing my Niece and Nephew! ❤️❤️

This was eye opening and brought so much happiness and joy to my family.

Seeing my older brother and sister in law with two healthy twins gave me excitement and shivers down my spine.

Congratulations to you two and looking forward seeing you both grow into a strong and healthy family!

All time favourite quote:
“To the outside world we all grow old. But not to brothers and sisters. We know each other as we always were. We know each other’s hearts. We share private family jokes. We remember family feuds and secrets, family griefs and joys. We live outside the touch of time.” Clara Ortega

💡Consistency Vs. Intensity🧨 Short-term intensity does not equal long-term results. If you get injured, if you burn out, ...
17/01/2021

💡Consistency Vs. Intensity

🧨 Short-term intensity does not equal long-term results. If you get injured, if you burn out, or if you stop, all the progress up to that point does little good for your future.

⏰ The LONG-TERM success is what you're after. Consistency is the vehicle that will help you achieve and sustain those long-term results.

🤷🏽‍♂️Where do you stand today?

✏️2020 Tested us beyond measure. Where do we go from here?This is the story of a year you’ll never want to revisit or do...
03/01/2021

✏️2020 Tested us beyond measure. Where do we go from here?

This is the story of a year you’ll never want to revisit or do we?

We all know 2020 has been a unique and challenging year for many, if not all of us. Firstly, We faced crazy bushfires to start off 2020, followed by the onset of the COVID-19 pandemic, Beirut explosion killing at least 190 People and injured thousands of others, Black Lives Matter Protest which sparked the police brutality against Americans and many more.

By reading these headlines from last year, it made me realise that not only have we suffered and endure hardships but I witnessed people and the community around the world can and do recover from trauma with the right support and love.

I’ve discovered after our time in isolation and lockdown that we have been given a great chance to sit back and learn how time is the one constant during this pandemic. That no matter how grim everything seems before or right now, there is a light at the end of the tunnel and it will only come with time. This test of patience will teach us to plan better and bounce back stronger than ever.

As I question whether we’ll ever go back to what we once knew to be “normal”, its worth taking a step back to reflect on what we have learnt in order to build a better world. Some even learnt new skills but what mattered most is learning to appreciate the emotional connections made between different generations. It’s these connections that help us to develop the emotional resilience’s we need to get through stressful times.

Today the future seems a little more reassuring. As each passing day, we are steadily progressing! We’ve learnt lessons from this that will last a lifetime and hopefully we’ll be able to learn from our strengths and mistakes. 

I wish everyone Happy New Year all across the world and I offer our deepest sympathies to all who have been affected by this. I hope everyone is staying safe and well and let's continue to learn new lessons and lift each other up as one community in the year 2021!

16/12/2020

⛔️ Don’t let your technique suffer ⛔️

❌ Leaning too far forwards reduces the amount of tension on the target muscles. Always keep your back straight. Any rounding will only risk injury.

👌🏽 The Cable Seated Row is one of the best cable exercises around and very neatly demonstrates this machine that has to offer over free weights. Throughout the row movement, you work against the same level of resistance so the muscles are worked evenly. Main among these muscles are your Lats, Rear Delts (back of shoulders) and Erector Spinae which are also targeted, along with your biceps and Core.

🔎Cues to Remember:
➕Chest Elevated & Core Engagement.
➕Head back & Back/Spine Neutral Alignment.
➕Initiating the pull with your shoulder blades first then arms.
➕Squeeze your lats and shoulder blades in together.
➕Hold the Contraction for 1-2 secs.

Address

63/65 Pyrmont Bridge Road, Camperdown
Sydney, NSW
2050

Opening Hours

Monday 4am - 8pm
Tuesday 4am - 8pm
Wednesday 4am - 8pm
Thursday 4am - 8pm
Friday 4am - 8pm
Saturday 6am - 12pm

Telephone

+61435775368

Website

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