CJs Strength & Fitness Personal Training

17/12/2025

17/12/2025

Hitting the biceps correctly

If you want more tips hit 👍

A supinated grip (palms facing up) is the most effective grip for training the biceps—no debate there.

Why it works best:
• The biceps’ main job is elbow flexion and forearm supination
• Supinating the grip puts the biceps in their strongest, most active position
• Neutral or pronated grips shift more work to the brachialis and brachioradialis

17/12/2025

16/12/2025

Client review (shared with permission):

I work in a very competitive industry, so feedback like this genuinely means a lot. This client preferred to remain private and wasn’t obliged to leave a review, but chose to do so anyway.
The main thing is the confidence and self belief that has been achieved ,I always say make daily wins these add up to tangible results .

“I signed up with CJ six weeks before Christmas because I needed help. I’m turning 50 next year and was very overweight. My doctors were pushing weight-loss injections, but I wanted to try a different approach.

I’d worked with personal trainers before, but once the payment went through, the interest seemed to disappear. After a recommendation from a friend, I decided to contact CJ.

Five weeks in, I’m ten pounds down — more weight than I’ve lost in years. I have more energy, less fatigue, and I feel supported every day. CJ created a realistic plan I can actually stick to, and he’s always available to answer questions or give me a boost when I need it.

I’m really glad I signed up. I’m heading into the new year lighter, more confident, and with a clear plan to stay on track.”

16/12/2025

16/12/2025

Shape 2018 not current
Fairly lean .
Lots of fasting.

15/12/2025

Why do we eat more when distracted .

When you’re distracted (TV, phone, gaming, work), your brain doesn’t fully register what or how much you’re eating. That leads to:
• Poor awareness of portion size
• Less mindful chewing and satisfaction
• Weaker internal signals that tell you you’re full

That combination makes it easier to overshoot how much you eat.

15/12/2025

Your 8 week plan

15/12/2025

The Life of a Personal Trainer is now on sale at the following independent bookshops:

• Charlie Byrne’s Bookshop, Galway
• Midlands Books, Tullamore
• Just Books, Mullingar
• The Bookshop at Lowell, Athlone, Co. Westmeath

Support local bookshops and pick up your copy in-store.

15/12/2025

Don’t forget to get your 8 week plan under the tree for the recover after the festive season available &grains Mullingar .

13/12/2025

Client of mine looking for plates as seen in pic anybody have a few for sale DM please .