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JJ Fitness, Elm Tree Cottage, Pontypridd (2025)

27/08/2025

Time to hold myself accountable!!🔒

After seeing myself in a photo recently (Tough Mudder one) and hating how I look, enough is enough.

The last couple of years have been incredible and the GREATEST. 👨‍👩‍👧‍👦

Becoming a dad, getting married, and making progress in my career. I love every moment, but one thing has slipped badly: MY TRAINING!🏋‍♂️

Since I stopped playing football due to injury and life taking over, I’ve gained weight and lost total confidence in myself.

I haven’t shared much about my health and fitness at all for a while as I'm not proud of where I am physically.

But enough is enough!!!

Like other busy dads and mums, I've been waiting for "Life to slow down, it won't"

There is never going to be a perfect time.

The only time is now.

So here it is! Time to draw the line in the sand and lock myself in for the next 12 weeks!

Any other busy dads and mums out there reach out!

💪 Let’s go!

19/10/2021

It is with great sadness that I have to write this 💛

After finding out that one of our own, Janet Williams has sadly passed away 🧡

Janet was an incredible lady who followed my fitness journey and business for many years.

Janet put smiles on everyone's faces and made us all laugh thoughout every class and all our socials we had.

We are one big family

My thoughts are with all the family at these sad times.

Jan you will be missed by everyone 💚

03/03/2021

𝔸𝕄ℝ𝔸ℙ - 𝕎𝕠𝕣𝕜𝕠𝕦𝕥🔥

Here is a 3 block Amrap workout to have a go.

NO equipment needed, just make sure you give it everything👌

Stretch prior your workout and stay hydrated thoughtout 💪

28/02/2021

𝐌𝐚𝐭𝐜𝐡 𝟑 𝐰𝐨𝐫𝐤𝐨𝐮𝐭🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿

Here is the workout from last night's game🏉

Let us know how you get off with it🔥

18/02/2021

𝐇𝐞𝐚𝐥𝐭𝐡 & 𝐖𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠

Looking after your health & well-being is vital to living a happy & healthy life. These times we live have been hard & are still going to be around for some time (my opinion).

By taking a dive into these 6 areas below will help improve your own mental & physical health and well-being.

1️⃣ 𝐂𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐨𝐭𝐡𝐞𝐫𝐬 - Connet with friends& family. There are loads of people and services out there that will help with anyone suffering with mental Ill health. 𝗗𝗢𝗡'𝗧 suffer inslience. I WILL LISTEN.

2️⃣ 𝐋𝐞𝐚𝐫𝐧 𝐧𝐞𝐰 𝐬𝐤𝐢𝐥𝐥𝐬 - By learning new skills or completing a new course will give you the feeling of satisfaction and accomplishment and will boost your confidence.

3️⃣ 𝐓𝐚𝐤𝐞 𝐜𝐚𝐫𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 - Walk, run, cycle, join the gym, take your dog out or even dance around your living room. Exercise has been backed to improving mental health.

Eat & drink well. Eating well and drinking enough water will help drops in your blood sugar which can lead to tiredness, irritable and mood swings.

4️⃣ 𝐇𝐞𝐥𝐩 𝐨𝐭𝐡𝐞𝐫𝐬 - This can be done by listening, giving to charity, helping others when they need it the most. Just be there for those who need it.

REMEMBER poor mental health can KILL.

5️⃣ 𝐋𝐢𝐯𝐞 𝐥𝐢𝐟𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐥𝐲 - Being more aware of your own thoughts feelings, surroundings, body, take time out for yourself. A nice way could be by getting into the habit of meditation.

6️⃣ 𝐁𝐞 𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐞 𝐰𝐢𝐭𝐡 𝐰𝐡𝐨 𝐲𝐨𝐮 𝐚𝐫𝐞 - Just remember you are enough and you have meaning.

16/02/2021

Here are Wales & England's workouts from the second week of fixtures 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿💪🏉💪🏉

Give then a go💥🇮🇪

10/02/2021

Here are week ones workouts from England's & Wales matches.👌

🏴󠁧󠁢󠁷󠁬󠁳󠁿 Give them a go 🏴󠁧󠁢󠁥󠁮󠁧󠁿

04/02/2021

6 𝙉𝙖𝙩𝙞𝙤𝙣𝙨 𝙒𝙤𝙧𝙠𝙤𝙪𝙩 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚 🏉

The six nations is just around the corner. So why don't you back your boys & give yourself a grandslam workout.

This post shows me following England Rugby progress in the competition.

🏴󠁧󠁢󠁷󠁬󠁳󠁿𝗗𝗼𝗻'𝘁 𝘄𝗼𝗿𝗿𝘆 𝗪𝗲𝗹𝘀𝗵 𝗳𝗮𝗺𝗶𝗹𝘆🏴󠁧󠁢󠁷󠁬󠁳󠁿

I will be tracking our matches and posting them for your workouts

𝐇𝐨𝐰 𝐭𝐡𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐰𝐨𝐫𝐤𝐬👇

▪️After each of your nations match (England's) is completed all aspects of that game will be calculated into a workout.

▪️Complete the workout that was put together due to the outcome of the match before your next nations game.

▪️5 matches! 5 workouts

🎁𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻🎁

FREE COMPETITION with the chance of winning £50 Voucher to be won. Drop me a message and completion rules will be explained.

🤪 If this isn't enough! Complete the workouts of every match!

26/01/2021

Here is an 𝐄𝐌𝐎𝐌 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 that can be done at home💪

❓𝐄𝐌𝐎𝐌 ? - 𝑬𝒗𝒆𝒓𝒚 𝒎𝒊𝒏𝒖𝒕𝒆 𝒐𝒏 𝒕𝒉𝒆 𝒎𝒊𝒏𝒖𝒕𝒆

𝐄𝐌𝐎𝐌 workouts challenge you to complete an exercise or exercises for a certain number of reps in less than 60 seconds.

𝐋𝐞𝐭𝐬 𝐠𝐨⏱!

As soon as the second hand on the clock hits the 12 you complete the activities in block 1. If it takes you 35 seconds to complete, this will give you 25 seconds rest before you go again. Then when the second hand hits the 12 you go again! (Continues 5 minute block)

𝗕𝗹𝗼𝗰𝗸 𝟰! - 30 seconds on 30 seconds off for 5 minutes.

*if the reps are to much for your and your struggling with the rest period you can drop the reps down.

Good Luck!

18/01/2021

To get stronger and improve on your current fitness level your body will need progression. (Progressive Overload) 📈

Here are 6 ways you can try to give your home workouts more of a kick. 💪

These principles can be taken back into the gym.⚠️

1️⃣ 𝗜𝗡𝗖𝗥𝗘𝗔𝗦𝗘 𝗥𝗘𝗣𝗦 & 𝗦𝗘𝗧𝗦- By adding more sets and reps this will simply increase the volume within the workout.

2️⃣ 𝐃𝐄𝐂𝐑𝐄𝐀𝐒𝐄 𝐑𝐄𝐒𝐓 𝐓𝐈𝐌𝐄 - Lowering your rest between each set/Activity will make your session harder as your recovery time has decreased. This means the same amount of work will be needed to be completed but in a shorter period of time.

3️⃣ 𝐀𝐃𝐃 𝐈𝐍 𝐒𝐔𝐏𝐄𝐑𝐒𝐄𝐓𝐒 - Supersets involve putting two exercises back to back for opposing muscle groups, example would be bench press/ chin ups. The idea is to minimise rest between activities.

4️⃣ 𝐈𝐌𝐏𝐑𝐎𝐕𝐄 𝐂𝐔𝐑𝐑𝐄𝐍𝐓 𝐅𝐎𝐑𝐌- By improving your form on each activity will make sure that the muscles you should be activating thoughtout the moment are activiting correctly & other muscles and joints in the body are not getting put at risk of injury due to poor form.

5️⃣ 𝗔𝗗𝗗 𝗥𝗘𝗦𝗜𝗦𝗧𝗔𝗡𝗖𝗘 - Resistance will increase tension within each rep/acticity will help to stimulate more muscle growth. When Increaseing your resistance your reps will decrease due to the new load. Over time your reps will increase as your strength will improve.

6️⃣ 𝗜𝗡𝗖𝗥𝗘𝗔𝗦𝗘 𝗧𝗜𝗠𝗘 𝗨𝗡𝗗𝗘𝗥 𝗧𝗘𝗡𝗦𝗜𝗢𝗡 - Increasing the time your muscles are under tension will make the muscle work harder. So instead of just hitting out 10 press ups as quick as possible why don't you make your 10 press ups last longer by Lowering yourself down in the movement for the count of 3 seconds and up for 1. These press ups will have more of a bite.

08/01/2021

TABATA Workout 💥

This workout consists of 3 rounds & in each round there are 4 exercises to be completed.

You will do 20 seconds of work followed by 10 seconds rest. You will complete each round twice before moving onto the next Round. 👏

10/12/2020

Lets forget 2020 & make 2021 your best year🔥

When making 2021 the year for your weight loss journey consider these 10 points🙂

1️⃣ Calorie Deficit - Without one, you won't lose it. Simple!

2️⃣ Strength Training - Get into a routine in the gym that focuses on losing fat, getting lean and helping to improve confidence.

3️⃣ Consistency ️- Nothing happens without it. So stick at it. *Eg - A river takes time carving into a rock to create it's path.

4️⃣ Moderation - Go for it, everyone loves a pizza or takeaway now and then. Remember you need to enjoy your fitness journey, just get straight back onto your routine after a naughty meal. Your fitness & nutritional journey needs to be enjoyable and apart of your lifestyle. NOT BE YOUR LIFE.

5️⃣ Self - Awareness - Plan ahead your meals and exercise sessions. Don't stock your house with tempting foods as you want to set yourself up to succeeded not Fail.

6️⃣ Self - Compassion - Everyone has good days & bad days. Life/family or work issues may get in your way sometimes. Just remember we are all human. Learn from your mistakes and Step forward once again.

7️⃣ Mindfulness - Not just relating to fitness. Make 2021 the year you look at your self development. Learn a new skill, aim for a work promotion, rekindle family connections and your relationships. Get back what you lost thoughout this last year.

️8️⃣ Patience - Losing weight and getting into shape takes time. Think of it as a lifestyle change not just a temporary thing.

9️⃣ Drink Water - Drinking water aids to boost your metabolism & removes fat from your body. Try and drink 2 - 3 LiIters a day.

1️⃣0️⃣ Sleep Like a Baby - Try and get 7-9 hours sleep. Keep your phone away from you, as they say "out of sight out of mind". Give your body its rest and recovery it deserves.

JJ Fitness

27/08/2025

19/10/2021

03/03/2021

28/02/2021

18/02/2021

16/02/2021

10/02/2021

04/02/2021

26/01/2021

18/01/2021

08/01/2021

10/12/2020

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