Mr.J Fitness

02/05/2023

🔥 ATTENTION, Foodie Fitness Fanatics! 🔥

🌟 Fuel Your Fat Loss & Muscle Gain Journey with Protein-Packed Delights! 🌟

🥩🥜🥚 Satisfy your cravings while crushing your goals! Here's a tantalizing list of HIGH-PROTEIN foods/snacks that will make your taste buds scream, "You're on a roll, keep it up!" 🙌

1️⃣ Mighty Meaty Munchies:

Grilled Chicken Breast (31g protein per 100g)
Lean Turkey Lunc Meat (14g protein per 100g) Beef Jerky (33g protein per 100g)

2️⃣ Egg-cellent Protein Powerhouses:

Scrambled Eggs (6g protein per large egg)
Egg Whites (3.6g protein per large egg white)
Omelette with Veggies (14g protein per 2-egg omelette)

3️⃣ Plant-Based Protein Picks:

Chickpeas (19g protein per 100g)
Hummus (8g protein per 2 tablespoons)
Almond Butter (6g protein per 2 tablespoons)
Protein-Packed Edamame (11g protein per 100g)

4️⃣ Dairy Delights:

Greek Yogurt (10g protein per 100g)
Cottage Cheese (11g protein per 100g)
String Cheese (7g protein per stick)

5️⃣ Seafood Sensations:

Tuna (30g protein per 100g)
Salmon Fillet (22g protein per 100g)
Shrimp (24g protein per 100g)

6️⃣ Nuts & Seeds Showdown:

Pistachios (6g protein per 1 oz)
Chia Seeds (4g protein per 2 tablespoons)
Pumpkin Seeds (8g protein per 1 oz)
Almonds (6g protein per 1 oz)

Remember, protein is your secret weapon for sculpting your dream physique. 💪 But don't forget to strike a balance with other essential nutrients and exercise to reach your goals effectively!

⚠️ WARNING: Proceed with caution! The incredible taste and muscle-boosting properties of these protein-packed delights may cause you to flex involuntarily! 💪💥

Tag a protein-loving pal who needs these delicious gains in their life! 🙌💪

02/05/2023

🏋️‍♂️ Unlocking the Power Within: The Mind-Muscle Connection! 🧠💪

Ever wondered how to maximize gains? It's not just lifting weights, it's about connecting your mind to the muscles you're working! Let's dive in with these tips:

1️⃣ Visualize success: Imagine your muscles working and growing with each rep, channel your inner Arnold!

2️⃣ Slow down, feel the burn: Focus on the contraction and squeeze your muscles at the peak of each exercise.

3️⃣ Engage the mind: Concentrate on the targeted muscle group, shutting out distractions like gym bros flexing their egos.

4️⃣ Mindful lifting: Use controlled movements, emphasizing the negative (eccentric) phase, to enhance muscle activation.

5️⃣ Lighten the load: Lower weights with proper form allow better connection, like texting your muscles a love note.

6️⃣ Get tactile: Touch or lightly tense the muscles you're working to heighten awareness and engagement.

7️⃣ Train with purpose: Ditch distractions, be present, and give your muscles the attention they deserve!

Remember, your muscles don't have WiFi; it's all about the mind-muscle connection! 🧠💪

🔥 Give a 👍🏽 if you're ready to level up, and tag a friend who needs this pump-up! 💪❤️

20/03/2020

Straight the f**k up! Lol in the meantime I'll be posting some killer FREE workout videos to help y'all out 💪🏾

Any recommendations on workout videos you'd like me to make I'm open to suggestions

04/03/2020

26/02/2020

3 WAYS TO REST BETWEEN YOUR SETS❗❗❗
I get asked all the time "how long should I be resting for?" Well it entirely depends on the Gainz you're trying to achieve and the intensity of your but imma break it down real quick for ya
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Here are the 3 categories of rest periods between sets. Keep in mind, much like you can build muscle with high, medium, and low reps, you can also build muscle with long, medium, and short rest periods.
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Longer rest periods stimulate muscle growth via load.

Shorter rest periods stimulate muscle growth via metabolic stress ("pump and burn")
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Studies show that there are diminishing returns to rest periods longer than 2 minutes. Unless you are an elite strength/power athlete or perform activities with a very high skill/neural requirement where longer 3-5+ minute rest periods may allow for peak performance. For everyone else, medium and short rest periods make the most sense, especially when there are time limitations.

Alternating sets tend to provide a more time efficient workout for busy people because they allow for shorter rest periods between sets without overly impairing exercise performance💙❤💪🏾

23/02/2020

🦵🏾3 MINUTES TO THUNDER🌩 THIGHS!
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❓How do you build big legs without doing barbell squats or deadlifts or going heavy?
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THIS WAY 👇🏾👇🏾👇🏾The sliding reverse lunge has become a cornerstone of my lower body training because it hits both a horizontal & vertical force vector to stimulate growth in the glutes, hams, & quads. Plus, anytime you do split stance work, you engage your inner/outer hip-thigh musculature more and unload your spine.
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🤯The pump is oh so precious and there’s no better way to fortify your joints and get thicker than a snicker. Start with your bodyweight and add a weight vest over time to increase the challenge.
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Perform 3 Rounds (45 seconds on each side) as a starter or finisher, hitting your weak side first. If you do more than 3 rounds, rest at least 2 minutes between rounds.
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💪🏾🤖🙈If you want to train exactly like I do and become the most jacked dude in your hood and if you're looking to build muscle while staying lean year round hit that "Like" button or comment the worse exercise of all time for 2 free hour personal training sessions❗❗❗

14/02/2020

For all the parents out there; come out to the FREE hockey game where the soldiers and sailors from right here in Windsor compete for the Grapes Cup.
Some special superheroes (Cough *including me! Cough) will be there to take pictures with the kids too.
Bring your skates for the free skate following the game
Feb 16th 2020
12 noon, @ WFCU Centre - Main Bowl