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Forever Functional

Phone: +61 476 295 011

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22.01.2022 You either love it or you hate it One of your friends has tried it and said it is the best thing ever invented. Another says its too intense and is a sure fire way to get yourself seriously injured. Who do you believe? Neither! Read this article, try it out for yourself and make up your own opinion. What is CrossFit? Constantly varied, functional movement across broad time and modal domains- Greg Glassman... It involves three types of exercise modalities: Weightlifting exercises- Olympic lifting, Power lifting and basically any other type of lifting Bodyweight training- Gymnastics, Calisthenics e.g. push ups, pullups, handstands etc. Cardio- Running, Swimming, Rowing, Biking etc. So basically, it’s doing ALL aspects of fitness in as many functional ways as possible. Why is it so popular? 1. Great community aspect at CrossFit gyms 2. Extremely varied workouts 3. Comprehensive approach to fitness 4. Results are seen quickly 5. Looks impressive 6. Fun way to train 7. Professional competitors are absolutely shredded (yes, they get tested) Why has it got such a bad rep? 1. Goes against traditional training styles 2. Some moves look ridiculous 3. Some moves are dangerous when done repeatedly in training under fatigue (Olympic lifts, kipping pullups) 4. It’s easy to become a certified CrossFit instructor and open a gym. This leads to uniformed individuals teaching CrossFit unsafely. 5. Some participants perform exercises incorrectly 6. Some individuals perform very high intensity workouts EVERY SINGLE SESSION. (CrossFit athletes know not to do this) 7. Some athletes and individuals are jealous of CrossFit results (seriously! This is a big one) No specific exercise program perfectly recreates everyday function and utilises every single aspect of fitness. But if I had to pick the closest one, it would be this. If you want to be great at all aspects of fitness (and not specialise in any single modality) then CrossFit is one of your best options. Just do your research on the gym, or coach, first, and don’t burn yourself out! P.s. Yes you can do CrossFit at home or at a commercial gym. Hope this helped -Jiceps

22.01.2022 Well done to all the winners of the 10week challenge at the RSL health club. Super proud of these two boys!

17.01.2022 HOW you perform a certain exercise depends entirely on WHY you perform the exercise. For example: To increase muscle mass you should focus on time under tension and to increase power the focus should be on speed through the concentric (shortening) phase. A bodybuilder might do 5 sets of 10-12 squats going slow, while a basketball player might do 3 sets of 5-7 squats as fast as possible. Both ways are correct. ... A body builder won’t benefit as much from power training and a basketball player won’t benefit as much from hypertrophy training. Everyone’s goal is different and therefore everyone’s exercise should look different! Don’t judge someone because they do an exercise different to you, and make sure you are training specifically for YOUR goal and no one else’s. #fitness #goals #techniquematters #youdoyou

16.01.2022 Looking for a quick workout to get your heart rate up, stimulate all your major muscle groups and get your metabolism firing? Grab a pair of dumbbells and give this one a try. 6 rounds with no break of: 6 deadlifts... 6 bent over rows 6 reverse lunges 6 bicep curls 6 squats 6 shoulder press 20m sprint Beginner: 1-7kg dumbbells Intermediate: 8-10kg dumbbells Advanced: 12.5- 15kg dumbbells Athlete: 17.5kg+ Trust me you’ll feel the burn on this one! Let me know how you all go -Jiceps

16.01.2022 Hi guys! Welcome to Forever Functional. There is so much contrasting information today about exercise and nutrition, even as a health professional I can find it hard to navigate. I made Forever Functional as a guide to help individuals make more informed decisions about their health and fitness. Whether that comes in the form of personal training, online coaching or just a helpful page is up to you. If you have any questions, or know someone who might, feel free to inbox me or email me at [email protected] ‘Fitness is simple, it’s just not easy’

14.01.2022 Long lasting results take consistency and time. There’s no shortcut. Trust the process.

13.01.2022 The kettlebell has been getting a good rep lately and rightly so. A kettlebell is one of the most versatile pieces of equipment found on the gym floor. It can be used for strength training, progression training, endurance, coordination, power, conditioning, cardio, and anything else you can think off! But, before you decide whether the kettlebell is right for you. Let’s have a look at some of the pro’s and con’s. Major Pro’s It is perfect as a beginner progression to more c...omplex barbell strength moves such as the squat and deadlift. Some moves such as the Kettlebell swing and sumo high pull are also great progressions to more complex power moves, such as the clean and jerk and snatch. Great at evening out strength differences (unilateral strength) Very compound movements Dynamic and natural movement patterns Mimics athletic positions Recruits stabiliser muscles Relatively low impact Joints move freely Forces you to engage and strengthen your core Mimics lifestyle objects Looks badass. (It’s literally a cannonball with a cast iron handle) Major Con’s Many kettlebell moves have a steep learning curve Some hand positions can be hard on wrists for beginners Can be expensive as their weight is nonadjustable .. That’s pretty much it Summary: A kettlebell is not a ‘one size fits all’ exercise hack that is going to get you a six pack in 5 days and fix all your problems. But, it is a very versatile and very useful tool for anyone wanting to up their fitness game and help them on their journey to staying Forever Functional. To give you an idea of how to integrate kettlebells into your training, I’ll be posting both a beginner and advanced workout tomorrow. So keep an eye out if your interested. Any other questions let me know. -Your friendly neighbourhood Jiceps

13.01.2022 Hey guys! As of today, group training sessions and classes are back up and running. Up to 10 people can attend at once (including the trainer) and parks and equipment are available for use. Group sessions are a great way to get motivated and save on money. ... Prices: 1-3 people 30min- $40 total 45min- $55 total 60min- $65 total 4-9 people 30min- $10 each 45min- $15 each 60min- $17.50 each Any enquires please inbox me or email me at [email protected]

12.01.2022 Workouts don’t always go to plan. Sometimes your tired Sometimes your sore... Sometimes you just can’t be bothered To get great results you don’t need every workout to be perfect. You just need to keep showing up.

11.01.2022 Hi guys! With all that’s going on at the moment our physical and mental health is more important then ever. It is so important to try and stay healthy and keep busy during these times and I want to help out in anyway I can. ... For all those people who have lost there jobs, had there small business shut down or lost their income I am offering 25% off all my personal Training sessions and programs. If you are in the Dubbo area and are looking to keep up your fitness send me a message or email me at [email protected] Prices will be listed on my story Thanks for your time and stay well everyone

11.01.2022 I’m sure you’ve heard this phrase before, but what exactly does it mean? And why do trainers and health professionals emphasise it so much? Read below to find out. What is the posterior chain? The posterior chain refers to ALL the muscles along the backside (posterior side) of the body. The phrase is most commonly used to describe the hamstrings, glutes and erector spinae, but includes many other muscle groups such as the calves, lats, traps and more. ... Why is it referred to so much? The posterior chain is USUALLY underdeveloped, especially in comparison to the other muscles of the body. This is mainly due, but not limited to: sitting all day, bad posture, only working on the ‘beach muscles’ (the ones you can see in the mirror) and many sports and activities that emphasise the anterior muscles of the body. Why is the posterior chain so important? 1. Integral for injury management and prevention 2. Very important for proper posture 3. Increases overall strength 4. Improve cardio exercises 5. Can increase metabolism 6. You look great from behind How to strengthen the posterior chain 1. Hip hinge exercises (deadlifts, glute bridges, good mornings) 2. Rows (barbell rows, TRX rows, cable rows) 3. Vertical pull (pull-ups, lat pulldowns) 4. Face pulls! (One of the best exercises for strengthening the muscles in the upper back and shoulders) 5. Calf raises 6. Core stability exercises So if you want to improve your posture, strength, athletic performance or just want that bubble but; strengthen your posterior chain! -Jiceps #posteriorchain #bubblebut

11.01.2022 Supplements! Are they worth it and should you use them? Most supplements out there are absolute crapSome supplements are ok and there are a few that are awesome... Supplements should be just that. A way to naturally supplement your diet with nutrients you don’t get enough of in your normal day. Instead, Most are filled with artificial fillers, flavourings and chemicals, have no scientific research to back them up, and are geared towards making money and tasting good instead of improving health and performance. The supplements I use personally and recommend to most people are: Protein Creatine Sometimes a Supergreen/micronutrient tablet And that’s about it Why? Because these supplements are the most backed by researched and are proven to be the most beneficial to my goals and overall health. Does that mean everyone should take these supplements? No. Does that mean these are the only supplement you should consider taking? No. These are the supplements I think assist me the most for attaining my specific goals. If you are thinking about supplementation, you should try and find a brand that only uses natural ingredients and cares about their consumers. My favourite brand is FNX, you can look at their website for information about their mission (https://fnx.grsm.io/JiCarroll). They are an awesome company doing amazing things and have agreed to sponsor me. All of you can use code Jiceps for 15% off the entire store! (P.s. they donate a gallon of water to children in need every time you purchase a product ) I’ll be posting more about specific supplements in the coming weeks, if you have any questions about supplementation, personal training or health in general hit me up with an inbox or email at [email protected] Remember not everyone needs supplements! They do not replace a healthy diet and hard work they can only enhance it.

06.01.2022 The quick answer? No! Volume, consistency and quality are much more important factors in contributing to your overall health and fitness then 100% intensity. Going all out every workout will not give your body enough time to recover and adapt and is only going to lead to injury, plateau or exhaustion. ... In fact most athletes and fitness professionals (including myself) will only work between 70-80% of their max during the majority of their training sessions (if that), and only ever reach that 100% in competition. You still need to have intensity in your training sessions but trust me, if you want to play the long game, take a step back, be consistent, focus on form, and I promise you’ll be one step closer to being ‘Forever Functional’. I will leave you with this quote from 4x fittest man on earth, Rich Froning, In training, you listen to your body, in competition you tell your body to shut up. If you have any other questions feel free to contact me at [email protected]

05.01.2022 CLIENT APPRECIATION POST! These guys were my first ever clients and are still with me today! They always show up ready to work and have made so much progress since they first started. ... The best part about this group is they never take their training sessions too seriously. They are always up for a laugh, and are ready to try anything from hill sprintsto weightlifting. I’m super proud of this group and can’t wait to get into our next session. Keep it up team -Jiceps Ps. If these guys inspire you or you have any questions about personal training or fitness, hit me up with an inbox or email me at [email protected]

05.01.2022 HOME WORKOUT! Alright guys, I’ve had lots of questions about home workouts and what you can do at home with no equipment. This three part home workout is a killer, and hits every major muscle group in your body! ... The workout 5 rounds of: 5 Box jumps 5 single leg box squats (either side) 5 sock slider curls Rest 2min Then 5 rounds of: 5 chair Pushups 10sec door frame isometric hold 5 table rows Rest 2min Then 5 rounds of: 5 overhead sit ups 5 Russian twist (either side) 5 dead bugs Variations and explanations are in the video. Let me know how you all go and what you want to see next! Stay well. -Jiceps