Coach Josh Bowers | Fitness trainer

Coach Josh Bowers

Phone: +61 417 276 114

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25.01.2022 Can you still get results while training at home? Absolutely you can, so long as your program still has a focus on 1) Using progressive overload (more sets, reps, weight)... 2) It's SPECIFIC to your goals and not some randoms goals 3) You're not doing random sh*t everyday 4) You still push yourself just like you normally would in the gym See more

25.01.2022 8,8,16 Method Home Workout A great training method that uses a giant set structure targeting a particular muscle group. Preferably use a heavier weight for the first and second exercise but all we have access to is bands until our home setup setup arrives. Here is the session belowSave it and try.... Complete 4 sets A1) Banded RDL 8 reps, 2010 tempo, 10s rest A2) Banded Squats 1+1/4 reps 8 reps, 2010 tempo, 10s rest A3) DB Split Squats, Paused 16 reps, 3210 tempo, 90s Complete 4 sets B1) Band Seated Neutral Rows 8 reps, 2011 tempo, 10s rest B2) Band Face Pulls 8 reps, 2011 tempo, 10s rest B3) DB Side + Front Lateral Raises 16 reps, 2010 tempo, 90s C) Hand Plank 3 sets of 30-60s, 45s rest

22.01.2022 Women struggling to build up their glutes and achieve a tighter looking waist Going into the gym and doing random, NON-specific exercises Is like world famous tennis player Serena Williams training to be a soccer player ... It ain’t really going to be helping her with winning tennis games now is it? Exactly... Now I get it, you see the girls on IG creating posts saying things like this try this exercise variation download my free booty burner drink this fat burner to blast your fat away So that’s what you think you should do right? Because they have that nice Wrong! What terrible advice Now I don’t want to be a negative Nancy here But majority of the time, the fitness industry is talking Yeah... I went there But I’m not here to lie, mislead or confuse you Instead I’m here to tell you the truth And the truth is those methods don’t work... You’re probably saying by now Well then mr. smart guy, what does work? If you want to build a bikini body that has world class glutes and a tight waist You need to be able to Squat, Deadlift and Hip Thrust a minimum of your own body weight Which is achievable with the right type of program in place. (hint: it’s The Bikini Body Project program) As well as following a way of eating that allows you to get results, allows you to still maintain your social life and then also still enjoy your favourite foods and drinks too! No need for the good old plain chicken and broccoli I have a free training video I’d like to share with you Where you’ll discover my 3 step proven system that I have been using to help dozens of young women Who are stuck in a plateau, build a bikini body that has world class glutes and a tight waist in just 90 days Click this link and see if you qualify for the free training video www.thebikinibodyproject.com.au/freetraining At the end of the video, you’ll have a unique opportunity to book in an application call with me To see if I can customize this 3 step system to your life So you can finally break free from you plateau And build a bikini body with world class glutes and a tight waist But first, click this link and see if you qualify for the free training www.thebikinibodyproject.com.au/freetraining - Josh

21.01.2022 A recent transformation of mine, the bulk of this was achieved while in lockdown and a 12 week at home training program. In the left photo I was very unhappy with my weight. Yes I looked small in clothes but underneath I could still feel how self-conscious and unhappy I was with my body and the way I looked. Which really showed in my confidence especially when I wore tighter clothes or tried to dress up for a night out. My relationship with food was all over the place. I had... no consistency and always felt bloated and sluggish. On the right, I feel amazing inside and out! My confidence has gone through the roof! I’ve gained more knowledge on nutrition, improved my technique with my workout sessions and I can track my calories so that I stay on track! I can’t thank you enough Josh!!! You’ve taught me I don’t have to starve myself to get the goals I want and I can still eat yummy foods whilst still being on track. Thank you for dealing with my hundreds of questions at any time of the day. My whining complains when things got tough and I wanted to slack and for coaching me daily to make sure I was on track with my fitness journey! I am so thankful for your help! And so proud of how much I’ve achieved in just 12 weeks! All of these results were achieved without a gym!! Proud of you @val_sarmiento

17.01.2022 MORNING ! The Free Live Group Workout starts in 1 hours time at 9am! Join in and get a session in, no equipment required just a positive attitude. ... The session goes for 45mins and will hosted on the Zoom app Here's the link - https://zoom.us/j/128162877 See you soon!

16.01.2022 Some killer results from one of the girls in my team Here’s what she said. On the left I was unhappy, my relationship with food was horrible, I hated the way I looked and I was uncomfortable in my own skin. On the right, I am the happiest I’ve ever been, my relationship with food is amazing. I have learned how to calorie count, weigh my foods.... I’m feeling more comfortable in my skin then I have ever before! @coachjoshbowers I am literally lost for words, but what I can say is THANKYOU. Thank you for dealing with my many melt downs, my millions of questions at all hours of the day & continuing to coach me daily. I have learnt so fucking much and am in complete shock at what i've achieved Most of this result has been achieved without a gym!

15.01.2022 MyFitnessPal can be a VERY handy tool when it comes to achieving great results, being able to maintain a social life and eating some of your favourite foods and drinks at the same time. But often I see people using MyFitnessPal incorrectly and this can lead to them not achieving results Often leaving them wondering why, when what they are tracking is in fact hitting their macros and calories.... Follow the information on these slides and begin using it to start tracking with greater accuracy .

13.01.2022 What's achievable in just 10 weeks? Exactly what you see here No gimmicks... No detoxes No BS "but surely she used fat burners and weight loss pills?" Nope! Just a sustainable training and nutrition plan Like most girls, Jade (great looking girl in the photo) started off feeling uncertain, lacked the knowledge and was insecure about even training It's not that she didn't know what to do She just didn't know where to start She was new to the gym Knowing what to do was intimidating Which is why women starting off need something special... Something specific to where they’re at today Not something some insta model is promoting You know - A program built by an expert that's actually sustainable and realistic After joining The Bikini Body Project, Jade has not only build her knowledge on nutrition, giving her confidence with her diet But also achieved these results without having to give up your favourite foods, drinks or social life And now - She confidently trains because knows exactly what she needs to be doing in the gym So, my question to you is When are you going to stop wasting money on eBooks, detoxes and 10 week challenges that provide you with: - no education - no support - no coaching And zero long term results... When are you going to admit to yourself that what you're currently doing isn't working... And that you're not happy right now and it's time for a change A change for good Are you ready? Comment below 'BIKNI BODY' and I'll send you more info Oh BTW This ain't no get rich scheme or quick fix, you're going to have to put the work in if you want this, like the rest of my team are And they're all doing it my the comfort of their own homes right now!

13.01.2022 16 week result Here’s what’s she had to say I would unconsciously torture myself day in day out, pulling every excuse under the sun to avoid any means of fitness or healthy eating. I thought i could eat what I want and never gain weight as I was always classified as ‘the skinny one’. I wasn’t aware about the effects of not moving my body or fuelling myself with wholesome foods. I delayed starting my fitness journey for so long because of gigantic doubts and disbelief in my...self until I took this picture. I needed help, guidance and education, more so to take myself seriously and actually put in the work. I felt that I had to keep myself accountable if I knew that someone was relying on me to make the effort. Josh got my head clear before I even signed up with him. He made me set goals and intentions, prepared me mentally for a hard ride and a sustainable healthy lifestyle. He threw some hard truths at me, kinda like a big brother would. He laid out all the steps I had to follow and made me commit to visualise a future bigger and brighter than I initially intended. I am now disciplined, focused and energetic. I step foot into a gym like it’s home. I feel empowered and proud to see how far I’ve come. I make decisions based on what will create the best version of me by tracking what goes in my body whilst still indulging in sweets and carving my body into its greatest form. I, like anyone else have the potential to achieve whatever I like especially after reflecting on where I was then to where I am now. Josh pushed me out of my comfort zone and because of that, I feel strong not only physically but mentally. Josh, I am so grateful to have stumbled across your Instagram! Thank you for shaking me awake and getting me out of that vicious cycle. Onwards and upwards from here

12.01.2022 When dieting there will be times where you need to weigh up the Pro's VS Con's when making food decisions - Will this impact my results? - Do I need to have this OR Do I want to have this? - Am I going to have to suffer the next day or longer?... - Is this option worth it OR is there a better option Don't take this the wrong way I'm not saying you can't have fun foods and enjoy the process Because you certainly can when following the 80/20 rule But without a doubt there will be times of sacrifice There will be times you have to say 'No' But just remember the importance of your goals and the fact that - Food will always be there It's not going to mysteriously disappear and you'll never get to eat it again

11.01.2022 This coming Saturday Maddie and I will be hosting a FREE, live at home group workout session that you can join in on! The session will go for about 30-45 minutes and will be an equipment free, circuit style session. All you need is a mat or towel and the Zoom app. ' . . ... . https://www.facebook.com/groups/cjbcommunityforum/ There should be no reason as to why you cannot make this session (if you can't, you better have a solid reason!) We look forward to seeing you there and don't forget to vote, I'll be choosing a time on Thursday at 12pm P.S: If you have a friend, family member or someone else that's wants to join in, just let me know so I can send them the Zoom link

11.01.2022 Here’s why you’re NOT losing body fat You’re taking the hardcore ‘all or nothing approach’ Monday to Friday You’re eating 100% ‘clean’ and being really restrictive... No treats, no alcohol, no ‘fun’ foods Until Friday afternoon comes along and you start to give in to temptation... And the cravings begin to set in.... By Sunday you’ve completely blown out, taking yourself right out of a Calorie Deficit for the week, shifting you into Maintenance or potentially into a Surplus and ruining a ‘hard week of dieting’ Usually followed by you punishing yourself by going back to restriction to make up for it Does this sound like you? You see, being TOO restrictive is what’s holding you back. You need to start exercising MORE flexibility into your diet I coach all of my clients inside of The Bikini Body Project to follow a ‘80/20 Rule’ 80% of your calories should be derived whole and minimally processed, micronutrient dense foods. Commonly called ‘clean’ or ‘healthy’ foods 20% can then be allocated to foods you enjoy eating but may not be classified ‘clean’ or ‘healthy’ This simple, yet effective method allows you to stick to the plan in a consistent manner, but also still allows you to enjoy some of your favourite foods while doing staying on track, especially the weekends Want to learn more about the 80/20 rule? Comment '80/20' below and I'll DM you a free resource

08.01.2022 HAPPY EASTER! Today is a time to be spending with loves ones, friends and family. As you know I am a big advocate for tracking your Calories and hitting your Macros, but I am also a HUGE advocate for enjoying life, having fun and celebrating special times with family and friends.... Here's a simple set of rules you should follow today 1) Enjoy yourself and have fun 2) Don't be a d*ck and restrict yourself 3) Don't be a d*ck and restrict yourself 4) Don't be a d*ck and restrict yourself Josh Enjoy an egg or two on me!

08.01.2022 Killer results right here "12 weeks ago I was in this rut. Training hard & eating what I thought was healthy but I was plateauing and had never had a waist line. Fed up, I messaged Josh because @_rosellesse had gotten amazing results with him. Rosie and I have been friends since we did a BBR challenge together about 2 years ago.... Josh has taught me booty bands ain’t shit, lift heavy! Just because you’re eating ‘healthy’ doesn’t mean your meals aren’t calorie dense and you’re eating 3,000 cals a day, especially when your maintenance is 1,800 and you’re wondering why you aren’t losing bf or getting results I’m so much more knowledgeable and i’ve gotten some pretty sick results! It was hard, but sooo rewarding, when you’ve got a community like CJB that keeps you accountable every 2nd day with a call, it’s pretty hard to fall off track. Thank you Josh, I’m 6kg down & the results speak for themselves, Here’s to a 12 week surplus to see what we can build " See more

05.01.2022 There is no one 'best diet' The BEST diet for you to follow is the one that you can adhere to the best and, fits into YOUR lifestyle Calories are KING when it comes to weight loss... Nothing else. "But Jenny from work lost 5kgs because she cut out sugar?" That's because Jenny was eating less calories "But I've done keto before and toned up" That's because you were eating less calories My opinion on the best way to eat? Flexible Dieting All of my clients follow this flexible dieting approach And guess what? This approach let's them - > eat the foods they love > drink alcohol > eat burgers > have a social life "You can't do that, you have to eat clean!" No, you don't You can get amazing results using this approach. How many more times are you going to try and 'eat clean' Only to last a few weeks Fall off the bandwagon And repeat the process? Keen to learn more about flexible dieting? Comment "burgers" to receive a copy of my Flexible Dieting Guide book

05.01.2022 I'm giving away the best detox you will ever do! and it's FOR FREE are you ready for it?... ok cool here it is - 1) Open your Facebook and Instagram account 2) Unfollow and Unfriend anyone that is toxic. I'm talking about the ones who are negative, provide no value to your life or situation, make you question yourself and drag you down instead of lift you up. Be relentless with this, don't hold back... Congratulations you have now completed your detox take a deep breathe feel better? thought so enjoy the mental relief p.s. have you looked in your own boat too? make sure no one in your boat is putting holes in it while you're not looking

01.01.2022 Controlling your calorie intake is just like your training sessions Everyday you have to ‘flex your will power muscle’ And over time... It becomes stronger and stronger Some days it’ll be weaker Some days it’ll be stronger But just like the effort you put into your training You’ve gotta put the effort in with your will power muscle too