Strong One Fitness

🍫55 days🍫

All done in 55 days. No fancy down lights or filters just transparent results. Of course I COULD look 2-3% leaner with some flash filters and lighting but what good does that really do? If anything just misleads people further.

There really wasn’t any magical stunts here. Just basic energy equation - energy in vs energy out. Put myself into a caloric deficit while prioritising my protein intake. 180-200g a day. Carbohydrates predominantly around training and fats for overall satiation and heath.

My approach around food is fairly relaxed I’m just tracking food through my fitness pal. I’m still enjoying life, yes I stick to my calories but overall doesn’t feel like I’m in a dieting phase.

My overall composition is in a sweet spot my scale weight has dropped approximately 8kg but it’s not really a reference now due to the fact of rebound muscle becoming a factor.

What I could do better? Better sleep and hydration, not everyday is perfect but it’s small compounding efforts that adhere this result.

Happy to answer and questions!

I KNOW WHAT YOU MEAN NOW!

Before I stepped into the corporate world I never really understood why people couldn’t adhere to the basic principles I was giving them.

Now, before I continue I need to add something. It’s not an excuse so I don’t wanna hear that. BUT working in these kind of environments can cause tremendous mental stress and in return poor lifestyle choices are nearly always made.

But what if after these years I’ve actually got something to help those corporate folks? See at the end of it all I’ll always be in the gym lifting weights because I enjoy it. So I’ve learnt tricks along the way that allow for those kind of environments.

I know what it’s like to work in an artificial lit office with next to no hours sleep, high body-fat, high cortisol levels and just feeling like s**t.

But if you want to live in YOUR reality then you need to work a way to incorporate healthy measures into your environment.

What challenges do you face regarding work and your health results?

Feeling stuck? Let’s change that.

Maybe the weight’s crept on, or you’ve been skipping workouts and saying, “I’ll start next week.” I get it—it happens.

I’m on my own journey to get back on track, and I want to share everything I’m doing with you. Work with me, and I’ll help you:
✅ Learn how to eat instinctively—no strict diets.
✅ Track your training for real, lasting progress.
✅ Become fully independent in your fitness journey.

Learn once, learn the right way, and create a path that works for YOU.

If you’re serious about taking back control of your health, drop a comment or DM me, and I’ll reach out. Let’s make it happen! 💪

Where I have been and what I’ve been up too?

Some of you know and some of you don’t know that around eight months ago I decided to dive head first into automotive sales. There were many reasons for this.

1. In order to be self sufficient, financially trading time for income just isn’t going to cut it.

2. Industry standards. This is something that sat heavy with me as the “fitness industry” unfortunately has become a joke. Not everyone and not everything but the world is bigger than a gym bro.

3. S**t changes. I wanted to take on something fresh and exciting. I have goals, financially, network, business and personal that weren’t getting ticked off.

To be honest I am the happiest I’ve been, I’m the most grounded I’ve been. It has been a transformative process. I don’t expect everyone to understand but it’s not for them to get. I still train everyday, I still have my personal clients (enquire online only) but I’m not jamming steroids like I have done. I’m coming from a whole new perspective.

BUT there is good news .. there is an announcement that will be coming in the next few days weeks that I’m very excited to share with you all. You will just have to hang tight.

If you want to reach me, message me here or on my personal page

Jack

As I have stepped away from training people face to face I still want my community to know that I am still operating on an online basis.

It has been a wild six months as I have welcomed the challenge of my new career in sales. It was a tough decision to make but I will still be posting real, factual tips and education around sustaining a healthy lifestyle. It was a decision that aligns with my financial goals and connections. I am still training myself as I always preached, “there is always time”.. just happens to be at 4:50 in the morning. For all my face to face clients over the years I hope you are all doing well. Remember what I have taught you and remember I’m always a message away. I feel good in my movements and I urge every single one of you. If you want to do something fu***ng do it! Don’t ask for permission just go for it. Find out the answers yourself, don’t just take everyone word.

If you are interested in what my online service provides please message me directly.

Jack

Why the “bro split” may be beneficial for you!

There are many splits around training that can work for you. It can all get confusing at times but here’s why the “bro split” may be a good system!

⁃ Optimal recovery
⁃ Easy system to track in regards to progressive overload
⁃ Great for beginners
⁃ Often efficient and great for time poor people!

Generally you will train one body part over a 7 day period! This may not seem like much but sometimes less is more! If you are continually progressing in your training and hitting your nutritional requirements you will grow!

Don’t make things hard for yourself!

IF YOU ARE A PT LEARN TO SELL! ⁣
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It blows my mind to this day how many PT’s graduate thinking they will success purely on the basis of knowledge (minimal anyway).⁣
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Truth be.. PT is a sales job first! If you can’t accept that move on! It’s baffling how many times I hear personal trainers complain about doing “free sessions”, um guess what fu****ce? That’s your ticket to success!!⁣
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You need to sell yourself! If you can’t talk to people and build rapport good luck. This industry will chew you and spit you out. ⁣
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If you don’t know your conversion rate your already too late. You need to know basic numbers and how many people you need to talk to in order to keep your business afloat. There’s no use in just banking on “but I’m a good trainer!” Fools work.⁣
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Pick up a book. ⁣
Learn to sell. ⁣
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If you are truly a good trainer your retention won’t be a problem. ⁣
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Jack

THE UNFORTUNATE TRUTH⁣
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When I got into this industry it was for one reason. One reason only, to help. I wanted to learn as much as possible and bring as much knowledge, support and insight to as many people as possible. I want to write this post to tell people that for the majority of trainers out there this is no longer the case. Now I’m not talking about ALL and I know we all have to put bread on the table but some of it has become a laughing stock. ⁣
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It pains me to see people getting ripped off by s**t “trainers” who have no intention of helping they just want the clients money and f***s off to the end off time. This is happening on a grand scale both online and face to face. ⁣
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Misinformation, bad practise, no empathy or support just garbage cookie cutter s**t! As a trainer you have a duty of care. You are responsible for the health and well-being of your clients when you are with them. When did you last fill out a prescreen form? ⁣
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What sucks is because of the mass false marketing material we see on Instagram is people who will actually help, full of knowledge and care are missing out on a great service..⁣
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Remember the average income for a trainer (not bound to all) is anywhere between 39,000 - 120,000.. not big figures. Sure we all want more but I can tell you now if it wasn’t for the photo shoots, the touched up marketing and those cheeky 12 week cycles of gear SOME of these trainers don’t have much to offer..⁣
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Just one last touch.. here’s two photos.. can you guess which I’m happier in?⁣
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Jack.

IF YOUR “COACH” DOES THIS..⁣
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If you have a “coach” and you are following an online program and your program changes every week get rid of them. How are you going to find results when there is no consistency in training. ⁣
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Too often I find monkey online trainers that need to create their “worth” to their customers. Because they don’t have any constructive education and ability to remain transparent. ⁣
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Minimum. Absolute minimum your program should change 6 weeks. You need to create a system where progression can be achieved. If you are just doing random ass workouts you won’t get where you want to go. This is so important in terms of creating results, training consistency and controlling variables. ⁣
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Here’s something everyone should know. You will not be shredded in 8 weeks, have capped shoulders and washboard abs. If you want to achieve that and MAINTAIN that get ready for YEARS of training and nutrition and most likely (not all but a lot of the time) getting the needle out and running gear. Truth. If that’s what you want to do that’s fine! But remain honest and keep your morals intact. ⁣
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The bulls**t marketing flooding this industry and feeding people lies is horrendous. A photo from years ago that’s been touched up on PS and blasted on every second instagram story claiming “transformation challenges” and “education” is a laughing stock. ⁣
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Find a consistent training program. Stick to it and try to progress each week in some area. Learn about calories. Calories in vs calories out and apply what meets your needs. Sleep and manage stress. That’s it. ⁣
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Don’t get sucked in to bulls**t. ⁣
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Jack

STOP AIMING FOR PERFECTION!⁣
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Here’s something to consider when it comes to exercise, life and overall well-being. ⁣
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You will never be perfect. You won’t be what you exactly imagine and that’s okay. In fact if you can accept that you will be truly happier in the process of your goals. ⁣
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Don’t worry if you have “fallen off the wagon” a bit. Few too many beers, few too many cheeseburgers, few late nights. This is called life. A realistic picture of what life really is. If you want to appreciate life and get your results get comfortable with the fact that you won’t be perfect. ⁣
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Social media and pop culture have drummed it into our heads on how we should; look, feel and achieve. Easy rabbit hole to get sucked into. Now of course if you have a goal like a competitive sport, contest or something that requires to bring your best self forward then of course tighten up the loose ends and get on with it. But even then realize that not every day is going to go to plan. Accept that, don’t beat yourself up and continue with the plan. ⁣
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I couldn’t tell you how many times I didn’t want to train, eat well or do something that was truly good for me. The best things for us are often the hardest. ⁣
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Stop comparing.⁣
Stop self obsessing. ⁣
Stop bringing yourself down. ⁣
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Start appreciating what you have. ⁣
Start giving yourself credit. ⁣
Start enjoying the process. ⁣
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Have a great day everyone. ⁣
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Jack