Coachedbyjt

07/04/2022

Here are some supplements that can help you against the colds and the flu

Vitamin C

Benefits

An athlete who frequently undergoes intense physical activity can expect to cut the risk of getting a cold in half. Supplemental vitamin C is able to reduce the duration of a cold by 8-14% in any population, when it is taken as a daily preventative measure, or at the beginning of a cold.

Though superloading vitamin C (5-10g daily) is said to be more effective, further research is needed to determine this

Dosage:

The Recommended Daily Intake of vitamin C is 100-200mg.
You can get this through your diet, so supplementation of such low doses is usually unnecessary. Higher doses of vitamin C, up to 2,000mg, are used to support the immune system (for athletes) or reduce the duration of the common cold.

Vitamin D

Benefits

Supplemental vitamin D is associated with a range of benefits, including improved immune health, bone health, and well-being. Supplementation may also reduce the risk of cancer mortality, diabetes, and multiple sclerosis

Dosage

The recommended daily allowance for Vitamin D is currently set at 400–800 IU/day, but this is too low for adults. For moderate supplementation, a 1,000–2,000 IU dose of vitamin D3 is sufficient

Zinc

Any benefits of oral zinc supplements or increased dietary intake will depend on the zinc status of the individual. Some research suggests that when zinc levels are low, insulin sensitivity and testosterone can decrease, and supplementation can bring levels closer to normal.

Dosage

Zinc has two standard dosages. The low dosage is 5-10mg, while the high dosage is 25-45mg. The low dose works well as a daily preventative, while the high dosage should be taken by anyone at risk for a zinc deficiency.

https://examine.com

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Any questions? Send me DM or an email 📧: itsjtfitness@gmail.com

31/03/2022

Here are some useful tips to reduce your chances of being sick 🤒

Eat a healthy balance diet 🍏🥑🍗

Focus on whole foods, limit your junk food and eat a good protein source with every meal

Manage your stress 🧘‍♀️
practice mindfulness/meditation and write down your negative feelings

Drink plenty of fluids💦
Make sure to drink a couple litres a day, and even more if you’re doing sports or if its a warm day

Wash your hands 🙌
Throughly wash your hands and avoid touching your face and mouth

Exercise
You have to keep the body moving, practice doing 8-12k steps each day and strength training a few times a week Find something that you enjoy and that keeps the body healthy and strong

Sleeping sufficiently 💤
Make sure you’re sleeping between 7-9 hours a night on average, focus on sleep quality and if you need to catch up at the weekends this can be useful as we’ll if you have missed out in the week time

That’s all for this post everyone , thanks for reading

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Any questions? Send me DM or an email 📧: itsjtfitness@gmail.com

17/02/2022

06/01/2022

Slightly changed my logo colours.
Happy New year everyone 🥳
Hope you’re all trying your best, working towards your goals, remember to take mini victories out of each day.
Keep working and keep being consistent. Remember don’t forget to look at yourself, SELF CARE is important.

Ciao ✌🏽

Logo update by

#2022

05/12/2021

Thrive crew assemble 💪

15/11/2021

Overdue upload

Mental and physical transformation for me some pictures from the photoshoot with my friend

What a journey it was, there’s around 9kg between the picture, its crazy how much you underestimate how much fat you can lose, i could of been even leaner as well I’ve definitely got a new found respect getting that lean

This was a personal goal of mine, during the first lockdown i had some bad things happen in my personal life then we went straight into lock down, i was depressed, binge eating junk food, drinking, and not training and gained a lot of weight

Then i decided enough was enough, set myself a goal, started building good habits again, training, prepping food, getting into a good sleeping pattern and most of all just feeling happier

I couldn’t of done this without ‘s support & accountability !

Remember If you have a goal, set yourself and plan and start working towards it, and take those mini victories out of each day✌🏽

Usual stuff to achieve this
📈Tracked macro’s/
🍗 Protein kept 1g per lb of BW
🏋🏽 Lifted weights 4 x a week
🚶🏽‍♂️ Steps each day 12-15k
🏃🏽‍♂️ Some formal cardio on top
😴 Getting quality sleep
📊 Tracked body weight, measurements and progress pics

Any questions? Want help getting lean for your own photohoot?

Drop me an email 📧 or DM
:itsjtfitness@gmail.com

12/09/2021

08/09/2021

Hey looks its me 🥴

15/08/2021

Bit Sunday bouldering 🧗🏻‍♀️hands are killing now but worth it
📸 .ilas

04/08/2021

Heres some pictures from my client .j Photoshoot we did
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Proud coach 4-5 months of hard work, consistency and just doing the basics 📈
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Thank you to my friend martin for taking the photos
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Have a question? Need help?
Email me 📧 : itsjtfitness@gmail.com

19/07/2021

So here is the before and after pictures from mag

This is 5 months of nailing the basics no magic was used, just being consistent and not perfect

Around 6/7kg came off

We now maintain for a month or then

Transition into a surplus to start a nice long ‘mass’ phase , where we focus on getting stronger

Big massive well done to magda and the effort she put in? It wasnt easy and was stressful at times, but she stuck at it and you can see the results

Coaching enquiries 📧 itsjtfitness@gmail.co.uk or send me a DM

Thanks to my friend for the photos and for the graphics

29/06/2021

Big shout out to for the support the last 6 months, thanks for putting up with me 😅

06/06/2021

Snowdon > Crib Goch 🤟🏽

26/05/2021

10 years of friendship 👊🏽

19/01/2021

Squats back in, slowly my strength is going up, just up reps then adding slightly more after, whilst keeping technique solid.

06/10/2020

Some pictures from .j lowerbody workout today
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Ex1 deficit deadlfits
Ex2 unilateral leg press
Ex3 leg extension hip thrust
Ex4 leg extension
Ex5 Seated calf raise
3 -4 sets per exercise 8-15 rep range 1-3 mins rest in between sets
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