Coach Jarrod, Sydney (2026)

19/04/2022

Feeling guilty about over indulging this Easter?

Guess what! One (2 or 3) day(s) out of 365 has literally no effect on your long term success.

My tip is instead of letting one day derail your progress, pick up where you left off and keep working towards your goals!

14/04/2022

Rushing out the door on a busy morning, school drop offs and need some fuel to get your day started. 🙋🏼‍♀️🙋‍♀️🙋🏽‍♀️🙋🏾‍♀️

⏰ Here’s a quick BREAKIE on the go!

👇Try this:
😋 Weetbix + Rokebys Banana Protein + Sliced Banana + Honey.

{When I tried this I didn’t use the whole bottle in the weetbix cause it’ll be swimming but I then just drink the remainder}

13/04/2022

Sick of being stressed out?

Don’t stress, I got you!

In todays post, we are going to talk about the dirty little secret stealing your gains, Stress.

See, the thing about stress which makes it all too easy to sweep under the rug and act like it’s NOT a monumental problem cursing our physical, mental, psychological and emotional health is that other than having your doctor tell you that your blood pressure is sky high and you should start taking meds before your heart gives out, stress is somewhat silent.

Silent until that chronic stress filled powder keg finally explodes.

Stress comes in many forms, and the body doesn’t necessarily know how to differentiate between different sources of stress, creating a cumulative stress load on the system with additive properties that can not only become detrimental to performance, but also health and wellness.

If your goal is to live a high performance life where you look, feel and function your very best, you better get your stress load under control. But instead of just sitting around red lining your stress in hopes to make it to your next beach vacation without a catastrophic blowout (professionally, personally, physically…) it’s time you start making some simple daily steps in the positive direction for reducing your stress load and combating the ill effects of our now common chronically stressed out society.

Here are 5 FREE ways to reduce stress
🧘‍♀️Sleep
🧘‍♀️Meditation
🧘‍♀️Sunlight
🧘‍♀️Sauna/Steam
🧘‍♀️Laughing

Here are 5 ACTIVE ways to reduce stress
🤸‍♂️Yoga
🤸‍♂️Foam Rolling
🤸‍♂️Pilates
🤸‍♂️Trigger Point Therapy
🤸‍♂️Earthing

Did I miss any? Comment your favourite way to reduce stress?

12/04/2022

Should you change up your workouts every 3-6 weeks?

Absolutely, that’s a great idea!

But daily?

No way! 🙅‍♀️

Here’s a PRO TIP

✅ Results come from consistently doing basic movements really well.

❌And that doesn’t happen when things are constantly changed.

Smash the ❤️ if you agree!

11/04/2022

HOW TO MAKE FITNESS EASIER!

Anyone who tells you it’s easier to choose working out over watching Netflix or cooking healthy meals over ordering pizza is full of it.

Maybe for some, but not for all

Trust me!

“Working harder” isn’t the right approach.

Real success comes from “working smarter, not harder.”

And working smarter is simple. It’s all about increasing resistance to unhealthy choices and decreasing resistance to healthier choices.

The 5 things I share in this post, won’t make fitness easy, but they’ll make it easier to choose the foods and activities that move you closer to your goals.

1️⃣Workout first thing in the AM.
(Or as early in the day as you can)

And while you’re at it , put your workouts in your schedule.

No more, I’ll try get to it.

2️⃣Limit the number of “fun” foods you bring into the home.

You may even consider eliminating them from your environment entirely.

If you can’t because you have children or you live with others, at least moderate how much you buy at the grocery store or buy just enough for the kiddos.

3️⃣Make healthy foods visible and more convenient.

Nowadays you can buy salad kits, fresh/frozen meals ()

4️⃣Hire a Coach!

Accountability can make all the difference, which is why it’s the cornerstone of my coaching and online programs.

Along with a simple and proven plan, you’ll get direct access to me who’s guiding you and here to support you.

5️⃣Do less but better.

Struggling to work out 3-4 days a week? Start with 1-2 days.

Struggling to eat healthy meals? Start with a healthy breakfast.

Master doing less, then add.

Just a few tips. Lemme know if this was helpful 😊

07/04/2022

Looking for a way to build core strength without doing crunches? I got you!

🔥Palloff Press
🔥1/2 Get Up
🔥Bodysaw
🔥Rollouts
🔥Slow Mountain Climbers
🔥Bear Crawl
🔥Stability Ball Knee Tucks
🔥Deadbug Variations
🔥Lying Leg Raise

Which of these are your favourite?

05/04/2022

Strength Training 101

As a personal trainer & fat-loss coach, I am constantly answering health and fitness questions from my clients. In this post, I address one of the most common questions and roadblocks that trip people up on their journey to establish a health and fitness routine.

⁉️Is it better to lift heavier for less reps or lighter for more reps?

Many fitness pro’s reason that less reps with heavy weights build your muscle mass, while more reps with light weight increases your muscle endurance. So, which is more important?

🤪Confusingly, the answer is BOTH.

💪When you lift heavier, lower reps are advised for the obvious reason: it is harder to lift heavier weights and your muscles fatigue faster. But what this also means is that your muscle size will increase more and faster the heavier you lift.

💪On the other hand, lifting lighter weights for more repetitions will improve your endurance and build muscle, but not as quickly as lifting heavier weights. It truly depends on what your goals are for your physique. In terms of weight loss, both lifting heavier and lifting lighter can help you burn fat and lose weight.

So, do you lift heavier for lower repetitions or lighter weights for higher repetitions or both? Let me know in the comments below 👇 👇🏼👇🏾

04/04/2022

If your progression is hindered week in week out because of alcohol, there is a problem. 🍷🍸🥂🍹

🍹If you have serious body composition & health goals, know that alcohol is definitely not helping.

🍺Its not just the calories & overconsumption of alcohol itself… It’s the hungover mindset the next day that sets the tone for the days ahead.

Alcohol negatively effects:
🍻Training
🍻Food Choices
🍻Energy Levels
🍻Sleep
🍻Mindset
🍻Stress (increased cortisol levels)

& creates that flow on effect.

🥂I’m not saying you should cut alcohol out of your life completely…But if you have serious goals & aren’t getting closer to them, then I’d consider re-evaluating your habits & what’s really stopping you.

🍷IMO 90% of the time alcohol is the issue.

P.S I’ll probably be dead 💀 after posting this photo 🙃🤪

P.P.S this ain’t alcohol btw (just sayin)

03/04/2022

An idea worth considering today.

Click the share icon above to add this to your story or share your thoughts on this idea.

31/03/2022

Are you guilty of having the all-or-nothing mindset when it comes to your health and fitness? 🙋‍♂️🙋🏼‍♀️

Wanna know something crazy!

Embrace doing “something over nothing instead of being “all-or-nothing would fix 99% of the problems you have with health and fitness.

And that’s because your results are determined by what you do most of the time.

Think about it!

You don’t lose fat or get fit from eating one good meal or having one hard workout. It takes months and months of good meals and hard workouts to get the body you want.

The same is true for gaining fat - it takes several months of poor diet and exercise choices to get there.

This should be incredibly motivating to hear because it shows how many “at-bats” you have to make the right choices.

Sure you’ll whiff it a few times…or be out first ball.

But there’s always another chance at-bat.

When you slip up or make a mistake, all you have to do is acknowledge it and, most importantly, get back on track.

Just focus on the next at-bat.

Make your next choice the best you can make it, and you’ll always be consistent.

31/03/2022

Are you guilty of skipping your pre workout warm-up? 🙋‍♂️🙋🏼‍♀️

I get it!

But even though it’s easy to skip over, warming up is integral, and if done properly can reduce your risk of injury and improve your performance. It helps:

🙆‍♀️ Increase your core temperature
🙆🏻‍♀️ Increase blood flow to your muscles
🙆🏼‍♀️ Increase muscle temperature
🙆🏽‍♀️ Improve posture and alignment
🙆🏾‍♀️ Prime your central nervous system for lifting heavy (or running fast, or jumping high)

Thankfully, you can reduce your chances of skipping it by keeping it *quick* & *easy*.

Here’s all you need to do:
🌟 90:90 Hip Internal/External Rotation
🌟 Double Leg Hip Lift
🌟 Active Leg Lowering
🌟 Spider-Man Stretch
🌟 V-Stance T-Spine Rotation
🌟 Lunge Matrix (Reverse,Side,Forward)

➡️ Perform each exercise for 10 reps per side or 30 seconds with minimal rest in between.

Boom! That’s your 10-15min warm-up!

🤟

29/03/2022

One thing that bae & I love doing when we’re not in the gym is playing tennis 🎾

💡 Did you know in high school I went to Japan to play a tennis tournament.

We find tennis can be a great workout and lots of FUN. Playing tennis has many health benefits but more importantly 3 reasons we love playing is

🎾 Suitable for all ages and skill levels.
🎾 Helpful to reduce stress
🎾 You can play for a lifetime or start the game at any age.

☔️ Rain rain go away so we can play tennis again.

Coach Jarrod

19/04/2022

14/04/2022

13/04/2022

12/04/2022

11/04/2022

07/04/2022

05/04/2022

04/04/2022

03/04/2022

31/03/2022

31/03/2022

29/03/2022

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