JABFunctionalFitness

🍽️ TRYING TO LOSE WEIGHT? SKIPPING MEALS ISN’T ALWAYS THE ANSWER!

A common misconception we hear is:

“If I skip a meal, I’ll eat fewer calories and lose weight faster.”

In this video, JAB Exercise Scientist Indy explains why this approach can often backfire.

Skipping meals can leave you feeling overly hungry later in the day, which for some people makes it much harder to control portions and food choices.

Instead, focus on building balanced, satisfying meals that support your training and keep your energy levels steady throughout the day.

🥩 Protein – helps with fullness and supports muscle recovery
🥦 Vegetables – provide fibre and important nutrients
🍚 Quality carbohydrates – provide energy for training and everyday life

Weight loss doesn’t need to mean starving yourself or constantly feeling hungry.

It’s about developing sustainable habits, being consistent and finding an approach you can actually maintain long term. 💪

🎥 Watch as Indy explains why eating smarter can be more effective than simply eating less.

📩 Want help building healthier habits alongside your training? Send the JAB Functional Fitness team a message.

👋 MEET MAX — THE NEWEST MEMBER OF THE JAB TEAM! 💪

We’re excited to welcome Max to JAB Functional Fitness at Anytime Fitness Neutral Bay!

Max has a real passion for helping people move better, feel better and perform at their best.

His key areas of focus include:

🏃 Moving Better – improving mobility, movement quality and helping you feel more confident in your body.

🔥 Weight Loss – something Max has experienced personally, giving him an understanding of the challenges that come with the journey.

🏀 Sports Performance – as a keen basketball player himself, Max loves helping people become stronger, move better and improve their performance on the court or field.

For Max, training isn’t just about putting you through a workout. It’s about teaching you how to exercise properly and helping you understand why you’re doing it.

If you see Max around the gym, make sure you come over and say hello! 👋

And if you’re looking to move better, lose weight, get stronger or improve your sporting performance, Max would love to help.

📩 DM us to book a session with Max.

💪 From just “getting through a workout” to training with purpose.

When Chantal first started training with Indy, she had been doing group fitness classes but quickly realised she wasn’t pushing herself as much as she thought.

Fast forward to today, and she’s completing 25kg bent over rows with confidence, control, and technique she can be proud of. 🔥

The biggest difference isn’t just the weight—it’s how she’s lifting it.

✅ A stronger, more stable torso
✅ A better hip hinge
✅ A neutral spine throughout the movement
✅ Pulling through the elbows instead of relying on momentum

These improvements don’t just help her lift more weight—they reduce injury risk, improve muscle activation, and build real, functional strength.

At JAB Functional Fitness, we believe progress isn’t just measured by the numbers on the bar. It’s measured by moving better, lifting smarter, and becoming stronger week after week.

Great work, Chantal! 👏 Keep raising the bar.

📩 Ready to stop going through the motions and start seeing real results? Send us a message to find out how personalised coaching can help you reach your goals.

🦵 Worried about losing strength as you get older?

One of the biggest fears many people have is losing the ability to get up from a chair without help. The good news? You can start improving your strength today with one simple exercise.

🎥 In this video, our Exercise Scientist, Indy, demonstrates the Sit-to-Stand exercise.

It may look simple, but it’s one of the best movements for maintaining your independence as you age.

✅ Strengthens your legs and glutes
✅ Improves balance and stability
✅ Makes everyday activities like getting out of a chair, the car, or off the toilet easier
✅ Helps reduce the risk of falls
✅ Builds confidence to stay active and independent

How to do it:

Sit on a sturdy chair with your feet flat on the floor.

Lean slightly forward.

Stand up without using your hands.

Slowly lower yourself back down with control.

Repeat 8–12 times.

Remember, it’s never too late to build strength. Small, consistent exercises like this can make a huge difference to your quality of life.

💬 Have questions or need help getting started? Send us a message—we’re here to help you move better, feel stronger, and stay independent.

DYNAMIC vs STATIC STRETCHING — TIMING MATTERS ⏱️

Not all stretching is the same…

And when you do it makes a big difference.

BEFORE YOUR WORKOUT → DYNAMIC STRETCHING

Dynamic stretches are controlled, moving-based exercises that prepare your body for training.

Think:

• Leg swings
• Arm circles
• Walking lunges
• Hip openers

Why do them before training?

✔ Increase blood flow
✔ Activate muscles
✔ Improve mobility through movement
✔ Prepare your joints for load
✔ Reduce injury risk
They get your body ready to move.

AFTER YOUR WORKOUT → STATIC STRETCHING

Static stretching is where you hold a stretch for time.

Think:
• Hamstring stretch
• Hip flexor stretch
• Chest/shoulder stretch

Why after training?

✔ Helps relax muscles
✔ Improves flexibility over time
✔ Reduces stiffness
✔ Supports recovery

FAST vs SLOW… WHICH ONE ARE YOU DOING? ⏱️
In this video, I’m showing the difference between:

👉 A fast leg press
vs
👉 A 5-second eccentric (slow lowering) leg press

At first glance, they look similar…
But they feel completely different.

The fast version:
• Uses more momentum
• Less control
• Less time under tension

The slow 5-second eccentric:

• More muscle activation
• More control through the full range
• More stability around the knees and hips
• More work… from the same weight

Same exercise.
Same weight.

Completely different outcome.

I want you to try this next time you train:

➡️ Do your normal set
➡️ Then slow the lowering phase to 5 seconds
See how it feels.

See how much harder it becomes.
This is how we progress without always adding more weight.

Train smarter.
Not just harder.

Let me know which one you feel more 👇



Move better. Feel better. Live better.

💪 10 WEEKS. +10KG ON YOUR BENCH. ARE YOU IN?

Ready to take your upper body strength to the next level?

Join our 10-Week Bench Press Challenge and increase your bench by +10kg (or more) — with a structured, science-backed plan that actually works.

Here’s what you’ll get:
🔥 Weekly progressive overload program
📋 Custom technique cues & support
🎯 Focused upper-body mobility & stability work
📊 Optional body composition tracking to monitor real progress
✅ Access to our training app for video demos & tracking

Whether you’re stuck on a plateau or just want to lift more with confidence, this challenge is for YOU.

And no — this isn’t about maxing out every week. It’s about building strength safely and systematically so you avoid shoulder strain, elbow pain, or poor form.

Start Date: [Insert Date]
Spots: Limited (We’re keeping it tight for better coaching access)
Drop a 💥 below or DM “BENCH” to reserve your spot!