J.C Fitness & Transformations in Shepparton, Victoria | Fitness trainer

J.C Fitness & Transformations

Locality: Shepparton, Victoria

Phone: +61 423 724 100

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• Business service
• Personal coach
• Fitness trainer

25.01.2022 Keep that vision in mind

24.01.2022 PB & J Oatmeal Slice - - Ingredients Used 1/2 cup natural peanut butter ... 1/4 cup honey 1/2 cup almond milk to bowl 1 tsp vanilla essence Whisk together 2 cups rolled oats 1/4 cup wholemeal flour 1 tsp flaxseed flour 1 tsp baking soda 1 tsp salt 50% less added sugar jam on top - - How to make Preheat oven to 180-200 degrees. Prepare square oven tray with baking paper. Add peanut butter and honey to bowl microwave for 20 seconds to make liquidity. Once done add almond milk and vanilla essence to same bowl, whisk together adding the rest of the ingredients into bowl. Once fully combined, add half of the mixture to oven tray. Spread jam onto the mixture in tray, then add the rest of the oatmeal mixture and bake for 15-20 minutes or until golden crisp on top. Let cool and cut into small individual squares. Serve and enjoy See more

24.01.2022 No magic pill is going to get you to where you want to be. It’s simple you want to grow you eat more You want to lose weight you eat less! It’s deep inside you, so what is it that’s stopping you? Need help send through a DM for strategic tactics to help you. No charge #sundaythoughts #eattogrow #eatless #goals #2021

24.01.2022 Fresh Face to @j.cfitness

24.01.2022 Melt in your mouth No Bake Cookie Dough Slice (no dairy, gluten free & vegan friendly) - - Ingredients Used ... 1 cup cashew butter or natural peanut butter 1/3 cup honey 1 tbsp vanilla essence 1/4 cup coconut flour 1/2 cup wholemeal flour Cadbury dark choc baking chips How to make Start by lining a square baking tray with baking paper. Spray baking paper with coconut oil to ensure cookie dough doesnt stick. Measure and add all ingredients to mixing bowl. Blend together until fully combined. Add dark choc chips to mixture. Flatten into baking tray. Chocolate layer Melt one cup of choc chips in microwave until fully melted. (Dont burn them like I did the first go ) 1min/90sec should be enough. Once melted pour chocolate layer on top. Put in freezer for around 2 hrs unless you impatient and cant wait Optional sprinkle with sea salt to make for aesthetics Should make 24 total. Cals|Macros per serve Protein 1.9g Carbs 9.9g Fats 4.8 Total 90 Cals

23.01.2022 Low Carb High Protein Lasagne - - Ingredients Used 4 San Remo Wholemeal Lasagne Sheets oven ready ... 1 Pack Turkey Mince Frozen Peas & Corn 1 Serve Macro Tomato & Basil Pasta Sauce 200g Brancourts Protein+Cottage Cheese (found in Woolworths) Light Mozzarella Shredded Cheese Mixed herbs Rock salt & pepper - - How to Make Preheat oven to 180 degrees. Set out and spray a small oven tray. Line tray with first layer of lasagna sheets. Cook and break down mince in frying pan, add vegetables mixing in until all cooked. Once cooked add in pasta sauce, add in cottage cheese until all mixed together. Once complete add to top of lasagna sheets and repeat process. Sprinkle shredded mozzarella to finish off. Add to oven for 20 minutes or until golden brown. Take out, serve and enjoy - - Macros/Calories Should Make 4 Serves Protein 45g Carbs 26g Fats 13.5g Total Cals 405 Get creative change things up to how you like them!

23.01.2022 Flourless Mini Banana Nut Muffins This one is sure to hit that sweet spot! - - Ingredients Used ... 2 Bananas Mashed 1 Cup Natural Peanut Butter (crunchy is the best ) 1/4 Cup Honey 1 Tsp Vanilla Essence 1/2 Tsp Baking Soda 2 Eggs 1/4 Cup Sugar Free Noshu White Choc Chips - - How to Make Preheat oven to 180 degrees, spray and set aside muffin tray. Mash to ripe bananas in separate bowl. Measuring out the rest of the ingredients into a separate bowl, leave the choc chips until last. Add bananas into the mixture blending together with a hand mixture until thick consistency. Once done add in choc chips mix together with spatula. Add into muffins tray, should make 12 total. Add optional choc chips to muffins before putting in oven. Leave in oven for 20 minutes or until golden brown. Once baked take out and leave until cool. See more

22.01.2022 No One Diet Fits All That’s why @j.cfitness we have a thing called options I want the best results for everyone that I work with, one thing may work for someone while it may not work for the other. We look for sustainable and longevity after all you are looking to become healthier with a better mindset around food. No restrictions, no cookie cutter bullsh*t everything is personalised to you! #diet #findwhatworksforyou #sustainableliving #longtermresults

22.01.2022 Take control and put in the work!

22.01.2022 Sustainability is something I look closely at with all my clients. No shortcuts, Im all about finding what works best for YOU! Creating a healthier life should be something that you want to sustain for the rest of your life. To sign up today simply drop a comment below with more info or send through a DM!

22.01.2022 Struggling with motivation to continue with your goals during isolation. Dont take a step back take a step forward - - Stay on track and be coached from your own home! ... Whats Included Customised Training Plans (individualised to your fitness level) Weekly Nutrition/Macro Plans Weekly Check In/Follow Up to track progress 24/7 Support (via text message) For more info comment below Motivation or send through a direct message today. #coaching #isocoaching #beaccountable #stayontrack #goals #fitness #personalcoach See more

21.01.2022 Think it and you will become it #beleiveinyourself #goals #staydriven

21.01.2022 Post Iso Goals!! An incredible transformation in just 7 weeks! Through both nutrition and training. While still being able to enjoy other foods of plan with friends and family @annelieseroos_ has still managed to achieve her set goals. The best part is Anneliese isnt fully there yet and is already looking fabulous

20.01.2022 24 hrs in a day no time for excuses. #enoughsaid #maketimeforyou #healthfirst #workout #mealprep

19.01.2022 Warm up your shoulder joints with this exercise before getting into your heavier lifts. Y-RAISE - - How to perform - start by lying down on a slight incline bench, grab the lightest dumbbells available, turn the dumbbells outwards into a y direction pushing up and out not going above the head. ... Benefits of doing this exercise The y- raise targets the smaller stabilising muscles, while primarily targeting the traps to help support shoulder health and joints in all your heavier compound lifts. See more

19.01.2022 Change brings uncomfortable situations. Uncomfortable situations allow you to get to know yourself better. Understanding yourself better brings growth and with growth, comes healing #change #transformation #quoteoftheday

19.01.2022 Basic & Simple changing things up just a tad to this weeks meal prep, while keeping the Stir Fry Singapore Noodles in. - - Katsu Crumbed Chicken with Chipotle Dry Marinade, Air fried sweet potato with a side of pico salad mix

18.01.2022 END OF ISO DISCOUNT RND - - Have you always wanted to transform your body or do you know someone who is thinking of taking the path. With that being said I want to offer a 20% discount of PT Training & Nutrition! ... THAT’S RIGHT 20% OFF!! Simply drop a comment below discount or slide into the Dm’s for more info! (Offer ends 23rd November) See more

18.01.2022 Hungry while dieting try this High Volume Filling Low Calorie Ice Cream - - Handful of Ice Cubes 11 Frozen Strawberries(for better mixture make sure they are sliced) ... 1 Scoop Protein powder of choice 1 tsp Xanthum gum Almond milk or water just a splash - - How to make Add all ingredients to blender. Every 30sec-1min stop and push the sides down throughout the process as everything will start to thicken up you want to make sure everything is mixing through properly. Once everything is fully blended together serve into bowl and add optional toppings of choice. - - Macros/Calories Protein 26g Carbs 20g Fats 2g Total calories 179 See more

17.01.2022 Through many hurdles we finally made it to the end of 2020 what a year to remember. Happy New Years & Stay Safe!! #2021 #happynewyear #staysafe

17.01.2022 Creat full round Shoulders with the Killer Upper Body Movement: The Arnold Press Due to the multiple planes of motion, you’ll get the benefit of targeting several areas of the muscles involved instead of just one! Challenge yourself and give it a go in your next shoulder day #arnoldpress #shoulderworkout #challenging

16.01.2022 Are you lacking motivation during these tough times? Or are you simply needing someone to help keep you on track? Now opening an unlimited amount of spots for Outdoor PT Training. For more info DM Today or send through Outdoor PT to 0423724100.

16.01.2022 There is never a right time to start. Get up and start today! #motivation #quoteoftheday #startnow #beproactive #fitness #health

15.01.2022 Have you ever wanted to lose weight but dont want to step into a gym space? This is for you - - Through nutrition coaching you will learn the importance of certain foods, have the chance to choose the foods you would like in your day to day life all while reaching your GOALS!! ... Whats Included 1Coaching & Education on Nutrition 2Marco/Calorie Target to reach your goals 33 Options of tracking your own calorie intake (meal plan, flexible or hand portions) 4 Weekly Check Ins to follow up with how you are going etc. 5 24/7 Support 6 Weekly/Fortnightly Payment Option. For more info send through a message to 0424724200 with Nutrition or Drop a comment below with more info See more

15.01.2022 Chow Mein - - Ingredients Used Ground turkey... Jasmine rice Carrot diced Red onion Celery Cabbage Garlic Salt reduced chicken stock powder - - How to make Dice and slice vegetables with sharp knife. Slap it in the the frying pan let soften down a little Add your meat and cook to how you like it Once cooked add your rice because carbs are good and you need them add water to cover let simmer until completely cooked. Serve it up and you have yourself a meal or 4 total for the week #nofiltre #nutrition #health #food #mealprep #mealprepideas #eatyourcarbs #chowmein #nutritioncoach See more

14.01.2022 Mindfulness around eating - - What is it and how can it help you in reaching that fat loss goal? Mindful eating is coming to an awareness of how you are feeling during that moment and what senses are brought on. ... The simple things you can change to your eating to better reach those goals 1 Have a glass of water before every meal 2 Take small bites 3 Put the fork down between bites 4 Chew 10-20 times with each bite 5 Drink water in between bites 6 Eat slowly 7 Notice when you are satisfied not full See more

14.01.2022 Bird Dog - - If you suffer with lower back pain perform this exercise to help strengthen the core muscle while also stabilzing the lumbar spine. With repetitive practice your posture will improve and lower back pain will reduce. How to perform ... Start in a planking position on your knees, push your opposite leg along with your opposite arm fully extending slowly releasing back down on the ground. See more

13.01.2022 Are you fibre fit? - - Having a good source of dietary fibre in our diets is important for our digestive health and regular bowel movements. Not having enough can have complications throughout the body. We have two types of fibre ... 1 Insoluble Fibre - plant based foods 2 Soluble Fibre - oats, oat bran, barely etc. See more

12.01.2022 Tunnel Vision #eyesontheprize #stayinyourlane #stayfocused

12.01.2022 By far my most favourite movements for a back day Lat Pull Down - - How to perform - start by setting the weight to the desired appropriate amount for you. Set up the pads at the right height for your legs to sit under ensuring your feet are planted flat on the ground when performing. Grabbing the widest grip balanced on each side, sit underneath the pads, retract your shoulder blades down and start pulling until just under your chin, going for the biggest stretch on the w...ay up. Repeat movement for set/reps until complete See more

11.01.2022 This one is a new favourite of mine The Belt Squat - - How to perform - start by wrapping the belt around your lower back, clipping the hook into the bottom attachment. By standing straight up through your feet on your toes, unhook the safety lock where it locks out. Get your foot placement comfortable ready to perform the exercise. After that grab onto the handles in front of you, brace your core by taking a deep breath in at the top and begin to squat to a 90 degree ang...le. Make sure to lock out back into the safety position once set/reps are completed. Benefits of doing this exercise It puts the load through the lower body without putting pressure on your upper body. See more

11.01.2022 END OF YEAR GIVEAWAY WINNERS!! - - Massive Thank You! To everyone who entered the giveaway. With many comments and many enteries unfortunately I can’t pick you all. Keep an eye out of the next one Winners listed below: ... @_sarahsingh @tdownie1992 @bethanywrighttt @kish.haass @naomifitzpatrick Get ready to kick off 2021 on a positive note You will all be contacted shortly with further details See more

10.01.2022 Winner Winner Chicken Dinner!! - - Ingredients Used Chicken breast with katsu crumb seasoning ... Pumpkin Green string beans - - How to make Preheat oven to 180. Set baking tray aside, line with baking paper and spray to ensure non stick. Chop up sweet potato into cubes or optional size. Sprinkle seasoning of choice onto the chicken. Add all ingredients onto tray and sprinkle the rest of the seasoning on. See more

10.01.2022 I often get a lot of compliments on how I look and others wanting to look like me or build a body like mine. I love these compliments and appreciate everyone of them But it hasn’t happened over night or in a few weeks it’s taken years!! Through building my calories up and adding muscle tissue to staying consistent with my training and nutrition all through hard work! Stay consistent, work hard and don’t be afraid to eat especially the ladies For diet and nutrition tips slide through the DM’s I’d love to help!

10.01.2022 What a roller coaster of a year it has been! Stopping by to wish everyone a Merry Christmas & a Happy New Years with your Family & Friends #christmas #newyear #2021

10.01.2022 One of the best exercises you can do for your triceps are Barbell Tricep Extensions or better known as Skull Crushers - - How to perform - start by keeping your forearms in place extending at the elbows with a big stretch down behind the head or until the forehead. Once reached full range of motion, start by extending back up through your elbows. Repeat movement for a number of sets/reps chosen or recommended until complete.

09.01.2022 Happy Hump Day almost at the end of 2020 Add shape and width to your back with this exercise Lat Pulldown Start by retracting your shoulder blades down and under. Keep a tight grip ensuring you don’t pull through the shoulders, while keeping the weight reasonable not too heavy. Leave your ego at the door! Pause at the peak of the contraction, returning to normal starting position and repeat for number of sets/reps. Give it a go in your next back day ... #latpulldown #backworkout See more

08.01.2022 Stop wasting time start now and look back in a years time, guaranteed you’ll be thankful you didn’t keep pushing it aside. #startnow #onestepforward

08.01.2022 Beef & Broccoli Noodle Stir Fry - - Ingredients Used Kan Tong Singapore Noodles ... Diced Beef Stir Fry Celebrate Health Teriyaki Sauce Broccoli Mushrooms All divided down into 5 serves Macros/Calories Protein 29g Carbs 26g Fats 13.6g Total 341 Calories #healthyfood #reicpes #noodles #beef #protein #carbs #fats #calories #macros

07.01.2022 My Top Tips on Eating Out Eating to achieve your goals dont have to be restrictive. You are able to eat out and still make good choices. 1 Most of the time you can find the menu online to plan ahead of time. 2 Pre plan of you are going out, have your day organised before you head out so you dont blow over. 3 Schedule a workout before heading out to put everything to good use. ... 4 Eat mindfully and slowly no need to feel guilty for dining out with friends and family. Enjoy! See more

07.01.2022 Salmon & Sweet Potato Salad Loaded with healthy micronutrients, omega 3 fatty acids and gut friendly bacteria.

06.01.2022 Chest is something I used to neglect for the longest time for obvious reasons being a lady. Now coming to realise the importance of women training chest being it’s just like any muscle group, although we may not see the muscle in our chest it’s still there. The biggest benefit in training chest is our posture and I think it’s what makes any physique truly pop along with all the other foundations in our body. Another being if we want to strengthen our back, both muscle gr...oups work in tandem performing rows and super mans etc. So ladies don’t be afraid to work the chest area as there are many benefits just like any muscle group. Happy Tuesday (Massive thanks to @jacob_cullen1 for being the filmer & my client @missmardz for pushing some extra weight after we finished) See more

04.01.2022 Banana Bread - - Ingredients Used 2 Ripe Bananas ... 1/3 cup Honey 1/8 cup Self Raising Wholemeal Flour 1 Egg 1/4 Walnuts 1/3 tsp Baking Soda - - How to make Preheat oven to 180. Line rectangular baking tray with baking paper for non stick and spray. In mixing bowl mash bananas. Add all ingredients into bowl, mix all ingredients together until all blended together. Bake for 40 minutes or until golden brown Let cool and enjoy #bananabread #recipes #healthyfood #foodisfuel #getcreative #health See more

03.01.2022 Are you a chocolate fan these ones are for you Homemade Choc Fudgy Cookies - - Ingredients Used ... Preheat oven to 180 Celsius 1 trip banana mash it 1/4 cup cocoa 2 tsp coconut oil 2 squares of dark chocolate melted Mix all in together 2 tbsp of honey or rice malt syrup 3 tbsp natural peanut butter Mix into thick paste 1 cup of oat flour Mix into thick batter Add dark choc chips Roll into balls Flatten with fingers 10 mins in oven See more

03.01.2022 As long as you keep making up excuses as to why you cant be in the gym working on your goals, will be the measure you are putting on yourself to reach your goals. #whatareyouwaitingfor #goals #noexcuses #getupandgo

02.01.2022 LAST DAY END OF ISO DISCOUNT RND - - Have you always wanted to transform your body or do you know someone who is thinking of taking the path. ... With that being said I want to offer a 20% discount of PT Training & Nutrition! THAT’S RIGHT 20% OFF!! Simply drop a comment below discount or slide into the Dm’s for more info! (Offer ends 23rd November) See more

02.01.2022 Did you prepare for the week ahead? #mealprep #mealprepsunday #goals #stayontrack #recipes #healthyfood

01.01.2022 Number One Reason I Love the Leg Press Machine It gives you the same benefits to a barbell squat developing the quadriceps. Secondarily it develops the glute maximis when positioning feet in higher position along with hamstrings and calves. In being in a seated position, you are reducing the risk of lower back strain. #legday #legpress #workout #exercise