Javier Personal Training

Would you rather:

Drag yourself to the gym, not particularly enjoy any exercise and hope today you finally see some muscle definition?

Or

Consistently attend session/s each week because they are a highlight of your week and have fun during your workout/ enjoy specific exercises you do?

I understand exercise can be a double edged sword, some find it fun/exciting while others see it as the opposite.

But this is what I love to help my clients with, finding their own passion within fitness… wether it be specific exercises or method of exercise.

Why don’t I give meal plans to clients?

They don’t teach you how to live a normal life.

I’m sure for a majority of your life you would not like to track/weigh foods and eat on a strict meal plan (at least I hope so).

Therefore, it’s important to work on building habits, your own knowledge on how to eat for you/your goals and the ability to adapt for social occasions without feeling like you fallen off the wagon.

This isn’t to say you are left on your own when working with me. We work together to find the best plan of action for you, check progress weekly, address any issues you may have and ensure you are eating foods you enjoy to eat.

If you are interested in working together, send me a message!

Having goals ≠ success

Let’s say your goal of losing 20 pounds is the top of a very tall mountain and you start at the bottom.

You take one step forward. Are you any closer? Technically yes, but your mind not tell you the same thing.

What happens next?

You may feel overwhelmed.
Discouraged.
And may give up.

What should you do instead?

Stop focusing on the end goal entirely and focus on actions.

For example: Am I going to the gym today?

Changing your mindset from a performance oriented to growth oriented has been proven be more beneficial (Dweck,C & Yeager, D (2019)

Same cons, different age 🙃

Follow those who not only want you to succeed, but also care about your health and well being ❤️

Sometimes things don’t go to plan, and that is ok.

Occasionally this seated position is where my virtual training sessions begin and end. Not because I can’t be bothered getting up or too tired from waking up at early hours, but because training that day is not appropriate for the client.

Have you ever told a friend/ family member/ your trainer about how stressed you are and they don’t really acknowledge it?

It sucks.

What I do is listen to you. Ask you questions. Talk things through with you. Come up with strategies to help you. And most importantly make sure you leave our session somewhat lighter.

You won’t touch a weight. You won’t be made to feel guilty for skipping a session/ not eating as well as you could have. But you may have to pretend to laugh at my awful jokes.

We work together as a team and that’s how I coach.

The Global Burden of Disease in 2017 found that around 284 million people suffer from anxiety. That’s of course only diagnosed cases. And to add, this has not accounted for the pandemic related/ induced cases.

284 million and I am one of them. I would say my symptoms are generally mild and I do take medication. There are a few different forms of anxiety, I suffer from general anxiety disorder and social anxiety.

One thing that has really helped me and clients that I work with who also struggle with anxiety is exercise. By no means am I giving medical advice or saying exercise can cure you, because it can’t…. but it can help. Besides the added health benefits that come with exercise, it can help with:

Building confidence
Relieving stress
Support through trainer/training buddy
Taking you thoughts away from worrying
Releasing endorphins that will make you feel a even just a tiny bit lighter than when you walked in

Don’t suffer in silence. Find help/support. Don’t let it define you.

Why do you brush your teeth in the morning? 🤔

Simple and seemingly silly question, yet one that’s often forgotten when starting in the gym and/or a new diet 😥

The superficial answers may seem obvious, but the more you dig deep into why you personally want to work towards a goal will help not only determination and motivation but your ultimate success🏅

Let me know in the comments, why do you exercise? 👇

It’s common practice to seek out a therapist when suffering from body aches and pains. Additionally, it’s common to use massage as a sole treatment method for said pain. This will more often than not provide immediate relief/ improvements in symptoms.

What it doesn’t do is solve underlying mechanical issues. This means the pain is more often than not likely to come back.

Massage is what is known as a passive treatment, meaning it doesn’t require any movement/ muscular contraction/ stability from the person lying on the plinth.

Regardless, massage definitely has its place within therapy not only psychologically but also neurologically. But if you want to completely get rid of pain for good, supplemental mobility and strength exercises are required.

BUILDING LEAN MUSCLE 💪

If you somehow didn’t know, I lift weights. Usually quite heavy. That’s beings said, I’m not massively muscular. But how did I get this way? Let’s break it down.

Nutrition is a big part. If you are looking to build muscle, you need the energy to do so. Building muscle requires adequate amounts of protein (building block of muscle and aids in repair) as well as energy (calories). You can build muscle while in an energy deficit but it is much harder.

The secondary pice to the puzzle is training. Reps, sets, volume, frequency... all that fun stuff.

If you aren’t too interested in the mechanics/ science behind it, let’s make it simple..

Building lean muscle requires:
•some form of strength training. Primarily heavy with low repetitions to not simulate as much muscle growth.

•eating enough protein and increasing calories slightly

Both of these are things people generally steer away from as they fear they will but on “too much muscle”. Muscle is relatively hard to create and you need to be eating and training to promote it. Don’t be afraid of heavy weights and food 🤗

You can’t expect a child to run before they can walk, nor can you expect populations with little to no nutritional education to understand words with differing meanings for their use.

Using terms like “nutrient dense” and “calorific” would probably serve people better and may even spark some curiosity into what they mean/ nutritional education (which is what we really want and need more of)