GJP Elite

All-Inclusive High Performance Health & Fitness Service

21/07/2025

Do work that lights you up 💡

Gearing up for a cool announcement at the start of August.

Who knows, maybe you’ll fancy a piece of the action? 👀

17/07/2025

A full body session - moderate-low intensity

- Priming - lateral slams
- Pull Ups 3-4 sets x stopping 2 short of failure
- Gliders - hamstrings and abductors - 2 x 5 each side
- Single Arm Rows - moderate load, high reps
- Soleus (heel raise) - low load higher reps
- Upright row - focused healthy ROM more than anything, 3 x 12 reps
- Side Plank Dips - loving these for my tight QL, 6-8 each side
- Arm Curl to finish - just cus 😏

16/07/2025

You are what you do.

‘Oh, there’s no way I could do a pull up - I can’t do them’ - An example of something I often hear.

Usually my response/thinking is along the lines of:

‘Well, do you practice pull ups?’

To which the answer is almost exclusively - ‘No’.

So then, my friend, why on earth!! - would you be able to do a pull up? 🤣

This post is not designed to be antagonistic, or insulting. It is to give power back to YOU.

A fairly modest amount of pull up practice can get you to quality reps in no time at all.

My wife .health went from struggling reps with 40-50kg banded support, to a full bodyweight pull up - in under 7 weeks.

How did she do it?

She practiced. 3 sessions per week of deliberate effort.

- a 30 minute session developing pulling speed & power
- a 20 minute session developing eccentric and isometric strength
- a 40 minute session developing muscle hypertrophy

90 minutes a week.

She practiced it - she became capable of doing it.

This is the liberating feeling training gives you.

All of a sudden, your athletic ability no longer becomes something you fix as an identity trait.

‘I can do this’, ‘I can’t do that’

It becomes something you can grow and bend to your will, depending on what you are prepared to try.

You are what you do.

So what do you want to be? And what do you need to do to get there?

Answers on a postcard ❤️💪🏽

08/07/2025

💸💰Strength training is the best investment you will ever make.

Like with any massive change - it doesn’t feel significant enough at first (which is why people give up).

But once you’re making regular deposits, every single day your body will start coming up with different ways to pay you back ten-fold.

First it was just the confidence and self-esteem that came from doing a hard thing (showing up).

Next it’s the subtle feeling of increased power and comfort in your stride when you step out in the mornings, thanks to your workout which doubled as a deep sleep-aid.

Then it’s that twinge in your lower back you’ve stopped noticing.

And also, you’re showing up for people better. You’re less on edge. More chill (yet energised). More present for your friends and family.

People who don’t see you so often notice the difference a lot more quickly. I don’t believe we should live for compliments but a couple here and there won’t hurt 😉

Before you know it, you’re signing up for your first triathlon (like my man here on the right), or you commit to a 200km bike ride (like the strong woman to the left).

Perhaps that leads to their 3 young children (who see them as superheroes) developing a passion for health and fitness as adults, thanks to having parents who showed them *what that looks like*

And perhaps those parents go on to have long, healthy retirements, free of pain, and full of fun and adventure - thanks to the commitment they made in their 30’s and 40’s.

You may just see a workout as an inconvenience you don’t have time for, but each time you commit - you’re paying it forward to a future version of yourself who is screaming their thanks at you.

For many people, this isn’t their reality - not because it can’t be - but simply because they don’t know where to start, and really, once and for all, make it stick.

I can help you with that if you’d like to DM me and learn more, and give your future self something to smile about 🙂

02/07/2025

I know this one hurts to hear! So buckle up.

It’s a bitter pill to swallow when we confront the simple fact that we are avoiding the very thing that will give us the outcome we claim we so desperately crave.

I know the feeling all too well.

This time last year I was trying to start a new business, but believed my introverted nature took precedence and I could somehow get away with not speaking to strangers, leaving my comfort zone and building my network!

WRONG. My business couldn’t grow until I faced that fact. And if I’m being honest, I’ve still got work to do with my reluctance to ‘put myself out there’. But enough about me, let’s talk about you 👀 what are you avoiding?

Chances are, when you look it in the face, deal with it, and do the damn thing you need to do - good things will happen. So what can be done?:

Make it official: Write down what it is you are avoiding in striving for your goal? Be honest. Write it down. Why not even put it in the comments!

What can you realistically do to STOP avoiding it?: Do you *really* have no time? Or is it just very convenient that you are able to highly plan and orchestrate every other aspect of your 168 hour week except eg. A 30 minute strength workout? This denial never has and never will fly with me. Be honest about possibility and do what you can.

Stop relying on your brain: It’s amazing how much credit we give ourselves. We believe our brain will magically allow us to remember this thing we habitually avoid, without any prompting - it will just happen. Would you do that with a business meeting? Smile at the CEO, tapping your temple saying ‘it’s all in here mate’🤣 no you wouldn’t, so don’t make ridiculous expectations of yourself - block out time for it, set reminders, work with friends/family to check in and hold you accountable.

Finally - Review & Return: Measure how well you’ve stuck to your intentions. Eg. Are you keeping track of workouts attended vs. Skipped? Stay ice cold when you reflect ❄️ you do not have time to beat yourself up with a setback (or get carried away with a win) - continue on your path if it’s going well.

Adapt if it isn’t.

I’ll ask again - what are you avoiding? 🙂

30/06/2025

A weekend of work, rest and play.

Maybe we can’t pull all the levers at once. But we do need to pull all of the levers at some point for a wholesome life.

Operating at your best is about leaning into both your passions (what you cherish and enjoy), and your commitments (what you have decided is most important) accordingly with your ‘season of life’.

Dialing in appropriately means *the picture should look different for everyone* depending on who they are and which season they are in.

As you can see, right now I’m leaning heavily into my physical health, and social wealth, with my health and fitness coaching business also front and centre in my life right now - a delicate balance to strike!

What are your ‘season priorities’ right now?

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My Journey...

Over the years I have accumulated a lot of experience as a trainer.

I have worked with and coached movement to every type of person on my journey; from fundamental movement for toddlers to corrective exercise and mobility for pensioners. From mid-lifers battling sedentary lifestyle to elite athletes looking for the finest edge in professional performance. I have worked with politicians, business men and women working around the clock, full-time models striving for the perfect look, pop-stars getting in shape for the cameras, cancer battlers and survivors, amputees and many more incredibly determined and committed individuals. I know what to do with people who want a dramatic transformation in very little time, guys and girls who want to get in shape for their wedding day or their upcoming holiday, or even people who just love a bit of regular exercise and want to stay healthy for a long happy life!

Whatever your story is, I'd be delighted to lend an ear, offer my support, and commit my knowledge and experience to helping you get where you need to be.

Specialist areas include: Muscle Gain, Fat Loss, Body transformation, Sports-Specific training, Marathon/Triathlon training.

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