CJ Coaching & Performance in Castle Hill, New South Wales, Australia | Gym/Physical fitness centre

CJ Coaching & Performance

Locality: Castle Hill, New South Wales, Australia

Phone: +61 407 721 393

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• Sport & recreation
• Gym/Physical fitness centre
• Coach
• Fitness trainer

25.01.2022 Virtual Boxing is on tomorrow morning at 8am! Bring your gloves

25.01.2022 Hey all! Mobility is on tonight. Due to covid restrictions still in place only limited numbers are able to attend in the gym so Im streaming the class every Thursday until we can have everyone back in the gym. Details are below for tonight class. Starts at 5pm. Have a small resistance band handy if you can.

24.01.2022 Just a quick snippet of Emily hitting 60kgs for her Barbell Back Squat! Btw this is over her body weight! No stopping this girl, goals are getting smashed

24.01.2022 Hey all! Limited spaces for Mobility class in the gym means you can do it from home! Follow the details in the event to access zoom class. See you at 5pm, have a long resistance band handy

24.01.2022 Training sessions become more interesting when you see other muscles popping out that you didnt know you had! Spotted Gregs serratus anterior muscle while doing chest flys last week Bring on summer body

23.01.2022 Mobility is on tonight at 5pm! Details to access are below. See you there! :D

22.01.2022 One of my most favourite upper back exercises - cable face pull TipFocus on squeezing your shoulder blades together as you pull and keep chest up and shoulders back. This is great for targeting your posterior delts as they can often get neglected with shoulder work and are great for your posture. Train Smart

22.01.2022 #workoutwednesday My lovely client demos a Deficit Romanian Deadlift with ease Standing on a plate allows you to get more range with your hip hinge, engage that mind muscle connection with your hamstrings and also great for some booty building

22.01.2022 Thanks to everyone for the birthday wishes this week in and out of the gym! So blessed to have the best job in the world surrounded by amazing people

20.01.2022 #transformationtuesday with my girl @rhirhi____ She has made positive lifestyle changes over the past 12+ months with her exercise and eating habits and has lost 8kgs! Way too good of a transformation to not show her hard work and dedication to her goals. Well done!

20.01.2022 Its official! Jetts Castle Hill are opening back up this Saturday! Cant wait to see everyone Lets make the rest of 2020 about YOU and getting some results

19.01.2022 Mobility is on tonight at 5pm! Get ready for a CORE BLASTER! Details in the event to access. See you then!

19.01.2022 If you havent seen it on my story @cjcoachingperformance have some new merch in! DM to get yours. Have sold some stuff already so get in quick. If you miss out, next order will be in October thanks @workscene for bringing the goods

19.01.2022 #motivationmonday Starting the day with a shoulder superset with @daryoush_sydney A1. Smith Machine Shoulder Press A2. Seated Y Raise This was his last set so the fatigue was REAL. This style of agonist muscle training makes you fatigue FAST, fully exhaust motor units and builds muscle. So if you feel you have hit a plateau with your training give this a go

18.01.2022 Mobility is on tonight at 5pm! Were working on some balance and stretches. Details below to join

18.01.2022 #motivationmonday Online Client Elle has made some fantastic lifestyle changes in just 5 weeks and has got some amazing results! Approx 3kg lost 5cm down on waist 2cm down from hips Here is what she has to say about her experience ... ‘I contacted Cassie for a training and nutrition program as I was stuck on a plateau and couldn’t reduce my weight to hit my goal. I’ve had an amazing experience, she took the time to provide a very personal program, which I’ve followed for 5 weeks now. I’ve had fantastic results, not only has the weight come off easily, I’ve really started to tone up, and had fun doing it. The nutritional program was easy to follow and I’ve always felt full, not like I’m dieting at all, just eating the right amounts of the right foods. I’m so happy that I’ve found CJ Performance and Coaching as it’s set me up for a healthier life for good’ Couldn’t be more proud of you Elle, looking amazing See more

18.01.2022 Boxing is on tomorrow morning at 8am! Bring your gloves and some light weights. See you there!

17.01.2022 Boxing is on tomorrow morning at 8am! Bring your gloves and see you there Details to access below

17.01.2022 Justine came to me 4 weeks ago with a goal to lose some weight, eat healthier and get fitter. In just 4 weeks she has made choices to improve her eating habits and increase her exercise and her results are fantastic as you can see! 4kgs down and visible reduction around her waistline. Fantastic work Justine! This is just the start for you

15.01.2022 Very proud of Hari with his Sumo Deadlift strength progress! In just 6 weeks going from lifting 70kg to 87.5kg. Goal was to lift his body weight by November which he has now achieved Great work Hari !

14.01.2022 Hey all! Details to access mobility class via zoom below due to restricted numbers. See you tonight

14.01.2022 ATTENTION! The key to building your physique is resistance training Doing hours of cardio on end won’t get you that arm or leg shape that you want and will end up burning away muscle If you want to start seeing some muscle definition use free weights, machines or even resistance bands starting with a few times a week as well as increasing your protein intake. My gorgeous client shown doing reverse flys to work on her lats and rear delts for a shapely feminine physi...que Baby got back See more

14.01.2022 CLIENT SPOTLIGHT An update on my good friend and client Greg. He began with me in August 2019 and his weight started at 89.6kg 82.9kg 76kg in June 2020and a total of 10cm lost from around is waist! Greg still worked hard over the COVID-19 restriction period and now were getting him super strong its been almost a 12 month journey with him for his weight loss and I couldnt be more proud. Btw... check out that chest definition! I know hes enjoying some tighter shirts Its steady progress that get results like these, dont look for a quick fix but enjoy the process as well @ Jetts Castle Hill

12.01.2022 We have some awesome meals from Food 4 Fitness available! If youre struggling for prepping meals or just dont know what to eat for your goals, these are the answer

11.01.2022 Hoping for gyms to open sooner than later! @jetts_castlehill we are taking all precautions to create a safe, positive and healthy environment for all our members to exercise and kick some goals! The fitness industry has saved millions of lives and continue to keep members of the community active and healthy. #exerciseismedicine #gymsaresafe

11.01.2022 Felt like a kid in a candy store this week, GYM IS BACK! So happy to be back seeing my clients, the new updates in the gym and back to regular training Take it easy going back to your training if you have had 2-3 months off, make sure your technique is perfect and youre moving well before smashing the heavy weights. Im going back to basics and perfecting my lifts for a few weeks before going for anything heavy. Lets get it #fridayvibes

11.01.2022 Every morning at 6am Daryoush is ready to go he makes push ups look super easy! This man gives 110% in every session and does it all with a big smile You’re getting bigger and stronger

10.01.2022 Jetts Castle Hill Members! Get on it this awesome challenge to take back 2020 and in charge of your goals

08.01.2022 Chelseas first try at Trap Bar Deadlifts and shes nailing it I love showing my clients different exercises to challenge themselves and learn something new! Its been so great to get back to the gym, writing new programs and helping people working towards some goals, lets take back 2020!

08.01.2022 #humpday means squat day who else is training legs!? In my Friday email this week I’ll be talking about squat technique if you’re not on my weekly email list for free fitness and health info you should be! Just message me to get on it

08.01.2022 Having some sweet cravings? Check out these alternatives to high sugar and high calorie foods. Soda water is good if youre trying to give up soft drinks with a bit of lemon or lime juice gives it some extra flavour Diet Jelly is a great dessert alternative to other high calorie options like ice cream - also great mixed with some Greek yoghurt and berries! Dark chocolate has less sugar and calories compared to milk chocolate- but this doesnt mean you can eat a whole block! Be mindful of your portions BCAAS / EAAS can be consumed during the day to assist muscle recovery, are low calorie and you can get some great flavours

08.01.2022 Just a small win for me today haven’t had 60kg on my back for a few years now and it feels good Always strive for progress and celebrate your achievements!

07.01.2022 Ladies class is on tomorrow morning at 10am! Details to access zoom class below. See you there

05.01.2022 PERSONAL TRAINING DISCOUNTS Re-opening of gyms in NSW this Saturday 13th June! With this great news I am offering discounts on my gym services Free Consultations for new clients Return to gym 4 week training program with 45min PT session for $60 (valued at $90) ... FIT PLUS PACKAGE (4 week commitment) - 3 x 45min PT sessions per week with training program, basic nutrition advice, goal setting and progress tracking for $130 per week (usually $190 per week!!!) *upfront payment discount available* 5 x 45min PT session pack with training program (expires after 3 months) $290 10 x 45min PT session pack with training program (expires after 6 months) $550 45min casual session $55 All Merch $20 Payment can be done via Bank transfer or card payment. Please message me directly These discounts are available from 13 June to 13 July! If you purchase before midnight 13th June I will give an additional PT session with any Session package purchased! See you on the gym on Saturday! See more

05.01.2022 Jetts Castle Hill back with group classes! See you tonight for 7pm Bootcamp

05.01.2022 Sharing my meal prep with you all this week. Due to high demand here is the recipe for my turkey meatballs! Ingredients 500g turkey mince 1/4 cup breadcrumbs... 1/4 cup mozzarella cheese 1 egg whisked 1 tbls of onion powder 1 tbls of garlic powder 1 tbls of mixed herbs 1/2 bottle of passata (approx. 350g) Pinch of salt and pepper to taste Method 1. Preheat oven to 190 Degrees Celsius 2. Combine turkey mince, breadcrumbs, onion and garlic powder, mixed herbs and whisked egg together in a large bowl mixing using hands or a large spoon. Add in mozzarella cheese and mix. 3. Take small amount of mixture and roll into a small ball - I was able to make 16 meatballs about 3-4cm in diameter. 4. Place on baking paper on a baking tray and ensure they are spread evenly (I lightly sprayed the baking paper with some cooking oil - as little as possible but covered the tray. 5. Cook in oven for approx. 15-20min. (While these are cooking I prepared my sides - Tossed the capsicum and zucchini in a pan with some oil until soft and split my rice into 4 containers with the vegetables). 6. Once meatballs cooked and cooled, split into 4 containers (4 meatballs each) and pour over approx. 90g of passata in each container. Season with salt and pepper to taste. ENJOY See more

04.01.2022 If you havent signed up to my mailing list already get on it! This week its around the question of Is chocolate healthy? Make sure to sign up before 5pm to get todays email. Link below https://facebook.us18.list-manage.com/subscribe

03.01.2022 Today marks 3 years since my business began operating and had my first Personal Training client. Thank you to everyone who has helped me along the way to grow as a personal trainer and business owner. Thank you to all my past and current clients for putting your trust in me to help you with your fitness and health goals, I wouldnt be doing what I love with out having people to help. Its been the best decision going out on my own and working for myself and for @jetts_castleh...ill and being responsible for my own future. Its definitely the BEST job and theres no way I would be doing anything else. To any upcoming PT it is a lot of hard work and there have been times Ive wanted to give up early in my career but if you truly want it you can get through it. Heres to the next 12 months of growth, smashing goals, getting out of my comfort zone and being my best See more

03.01.2022 Proud to announce I was voted 2nd Place for the Hills Best Personal Trainer by the Daily Telegraph! Thank you to all who voted, your support means so much to me Blessed to have the best job in the world, to help and motivate people every day

03.01.2022 #precovid Barbell Back Box Squats If you are new to Barbell Back Squatting give these a try. Use a box or bench behind you as a guide for your range and to help your technique. Ensure you bend at your hips and knees during a squat, brace your core, pull in the bar tight and push through your whole foot during the movement

02.01.2022 Ladies class is on tomorrow at 10am! Have a small band, a weight and a chair ready for class. See you there!

02.01.2022 Tuesday mornings are Boxing sessions with Greg A great form of cardio that is fun and keeps you focused Greg brings his best every week and is getting faster and stronger with each session

02.01.2022 If youre in need of a training program look no further! I write personalised programs based on your goals, training ability, restrictions that are gym or home based. Got Emily doing some reverse flys to get her upper back working for good shoulder stability and growing her wings. Still have 4 months of 2020 to get some goals