JC FIT | Sport & fitness instruction

JC FIT

Phone: +61 416 008 131

Address: 34-36 President Avenue 2229 Caringbah, NSW, Australia

Website: http://www.JCFIT.com.au/

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• Sport & fitness instruction

24.01.2022 If you have a slip up with your nutrition don’t punish yourself, just own it, accept it and move on. It’s about progress not perfection!

24.01.2022 Curry Crusted Sweet Potato

24.01.2022 Another fantastic recipe tutorial today, and we love how simple these Salmon Cakes from Tastes Lovely are to make! Have you made salmon cakes before? SALMON ...CAKES INGREDIENTS: (3) 6-ounce cans wild alaskan salmon, drained 1/2 cup almond flour 1/4 cup mayonnaise 2 eggs 2 tablespoons fresh parsley, finely chopped 2 tablespoons fresh dill, finely chopped 2 tablespoons fresh chives, finely chopped 1 tablespoon lemon juice (from about half a lemon) 1 teaspoon salt 1/2 teaspoon garlic powder 1/4 cup avocado oil LEMON DILL AIOLI INGREDIENTS: 1/2 cup mayonnaise 1 teaspoon fresh dill, finely chopped 1 teaspoon lemon zest (from 1 lemon) 1 tablespoon lemon juice 1 clove of garlic, grated or finely minced 1/2 teaspoon salt 1/2 teaspoon pepper . DIRECTIONS: . 1. Place all lemon dill aioli ingredients in a mason jar or small bowl. Stir together until combined. 2. Heat your cast iron skillet over medium heat. 3. In a large bowl, combine the salmon, almond flour, mayonnaise, eggs, parsley, dill, chives, lemon juice, salt and garlic powder. Stir to combine. 4. Divide the mixture into 4, and form into patties using a moderate amount of pressure to press them together. 5. Add the avocado oil to your warm pan. Cook the patties over medium heat for 3-5 minutes, until golden brown. Use a spatula to gently flip the patties, and continue cooking for another 3-5 minutes until golden brown. 6. Remove from the heat, and allow to rest for 3 minutes. Serve the salmon cakes warm topped with lemon dill aioli. 7. Leftovers will keep refrigerated in an airtight container for 5 days. . https://www.tasteslovely.com/paleo-whole30-salmon-cakes-wi/

22.01.2022 Free Trial Session If you’re looking for something new, or considering changing up your fitness routine, comment below or message me for a FREE trial session at JCFIT. Sessions available Monday- Saturdays at New Life Health Club in Caringbah. ... Sessions are run in a small group setting to ensure that the workout can be Personalised for each individual and you get the most out of your workout. Jess

21.01.2022 Client Program cards are handy to have during sessions to make sure the workouts can be personalised and modified for each person. Recording things like goals, injuries, other activities done during the week and weights used during the sessions help to add structure and purpose to the workouts and make sure clients are getting the most out of the sessions! I highly recommend having these things recorded down and updated along your fitness journey. ... #fitness #strength #personaltraining #workouts #functionaltraining #fatloss #weightloss #healthylifestyle #health #sutherlandshire #caringbah #cronulla #woolooware #burraneer #miranda #sydney

21.01.2022 Finding a gym/trainer if you’re new to exercise or find gym environments intimidating can be hard and overwhelming! I’m a PT and even I get a bit nervous starting at a new studio. So if this is you, don’t feel alone, I totally understand and therefore have made a little list of suggestions that might help you take that first step and keep you consistent. Pick a gym you like the look of, do some research and feel out what the vibe is like. Does it look welcoming? Are there ...friendly reviews online? Maybe you have a friend that highly recommends it. Invite a buddy to train with, this will help to keep you accountable and turn it into something you look forward to doing. Train during quieter times if possible. Ask the trainer when the busy sessions/times are and see if you can work around them to feel less overwhelmed. Keep to a structured routine so you can see improvements and your progress, this will keep you motivated and help you stick with it. Have some goals that you can work towards and tick off once achieved. Hire a coach! Someone you feel comfortable with and will take you under their wing and keep you turning up and make you love the process! Celebrate your wins and be proud of yourself for getting out of your comfort zone! And remember growth happens when you get out of your comfort zone! #fitness #strength #personaltraining #caringbah

21.01.2022 Legends alert Caragh Welford and Erinn Welford this morning working hard on the Ski Erg. We did a partner workout 5 rounds work for 30 seconds, then rest for 30 and they dominated! 77 calories total Keep it up girls!

21.01.2022 Special Offer for July! I’d love to help 10 people feel more confident and comfortable in the gym environment, learn the basics of strength training and nutrition and help you on your health and fitness journey. Maybe you’re new to exercise, or haven’t trained for a while and you need a extra patient coach and a judgment free environment to get you on your way to loving exercise. ... I’m looking for 10 people to do this intro to fitness offer. You’ll receive a FREE Private Pt session and 2 weeks of small group personal training to get you on your way. Also a nutrition guide and a functional movement screen. Get started in July and email me at [email protected] to secure your spot. *This is for new people only. #Caringbah #cronulla #lillipilli #burraneer #personaltraining #strength #fitness #exercise #transformation

20.01.2022 Last year I sent out a service improvement survey to my members to fill out for me, and I thought I would share what people are saying: What do you like about Small Group Personal Training? The groups are small enough to get 1 on 1 coaching from Jess, but still motivating to push myself harder then I do Training alone.... The focus on technique. That it’s personalised and you’re held accountable like Personal Training but it’s more affordable. The focus on improving technique. It’s a really friendly environment and not intimidating. The motivation to push yourself and you don’t get lost in the crowd. The close supervision and knowledge of my injuries so I’m training safely and progressing. Just knowing I’m doing the exercises correct and getting the most out of my session. #personaltraining #smallgrouptraining #exercise #caringbah #cronulla #burraneer #miranda See more

19.01.2022 I can’t wait for JC FIT to re open and get back to coaching people face to face and reconnect with what I love doing and am so passionate about I’m not going to do a long winded post about all the hygiene rules and adjustments I’ll have made because you guys KNOW I’ve got you covered and I’ll be doing everything to keep us fit, happy and healthy as always Re opening June 22nd #smallgrouppersonaltraining #sutherlandshire #caringbah #gym #coaching

18.01.2022 Great news here at JC FIT! On Monday mornings we have added Yogalate’s with Steph. 6:30 and 7:30am ... Steph is passionate about helping people support the things they do and love through functional fitness. Sometimes that means creating more core strength for surfing or endurance for hikes. Other times it’s cultivating the mental awareness to just keep collected on a busy day. Casual passes available if you’re not a member.

18.01.2022 My favourite 8 minute meal! So quick, easy, tasty and convenient. Rocket or Spinach Broccolini or Broccoli Rice, quinoa or chickpeas... Tuna, Eggs, Salmon or Chicken Avocado, Tomato, Cucumber or carrot Scoop of your favourite dip Fresh Herbs and Spices on top

16.01.2022 Just a reminder why we love resistance training so much over here at JCFIT. Besides it being fun AF makes your heart and bones stronger.... reduces your risk of injury. increases your lean muscle mass. helps reduce fat. can help boost your mental health. Yes please! If you aren’t already, GET STARTED and if you are already go you!

14.01.2022 Just a reminder that diet you can stick to consistently will get you better results than the ‘perfect’ diet you can’t. Focus long term progress rather then short term perfection.

14.01.2022 ATTENTION EVERYONE! @nadscol has officially lost 17.5kgs swipe to see before photo Congrats legend... very inspiring! #strength #fitness #fatloss #workout #health #motivation

11.01.2022 Small group sessions run most days at 6:00am 6:45am 7:30am... 9:15am 6:30pm Book in for a free trial session to see what all the fuss is about! #smallgrouppersonaltraining #fitness #strength #fatloss #gains #cleaneating #lifestyle #exercise

09.01.2022 Did you know that Skipping is a great corrective exercise for posture? We all know it’s great for conditioning work, but it’s also a great self corrective exercise because you can’t jump with poor posture! There are too many energy leaks and alignment issues and it throws you out of timing if you don’t hold good form. So throw some jump rope into your workout to get a sweat up but also as a corrective PS- Thanks @melaniecarr81

08.01.2022 Sore stiff neck, shoulders or upper back?

08.01.2022 Me searching for inspiration/ideas about what to post I haven’t posted for a while... but I’m still here, running online isolation workouts from my bedroom every morning I’ve noticed that everyone is handling/dealing with the current situation differently, some people are loving the extra down time, some people are working harder then ever, some are #boredinthehouse (me). So I thought I’d share some of the things I’ve found helpful and then you guys can comment ...and do the same! 1) Having a morning routine. Having booked in PT clients on zoom each morning helps me to start the day motivated and not laze around until midday. After clients, I go for a walk to get a coffee/vitamin D and then do a workout myself. If I didn’t create this routine, no doubt I’d become a sad sloth. 2) Schedule catch ups (zoom/house party/FaceTime) with friends and family to stay in touch. Although not quite the same as the real thing, it’s better then nothing! Jump on for a catch up with your besties and play some cards, have some wines, play never have I ever. But also just to check in with each other. Don’t just assume they are doing okay, reach out because everyone’s dealing with things differently. 3) Don’t beat yourself up! Be kind to yourself. At the start I made a big list of all the productive things I would do with my spare time, and I’ve hardly done any of them. I think it’s great to have plans and goals during this period but if you aren’t as motivated as usual, be kind to yourself, times are weird and no one gave us a plan with how to deal with it. So now I just give myself a daily task and if I do it F@#K yeh! But if not, no sweat I’ll give it a go tomorrow. Today’s plan is to clean out my wardrobe.. has anyone done that yet? And my other task was to do a social media post #killingit. Anyway, this might not apply to everyone, some of you busy mums or tired nurses might be rolling your eyes at my right now, but as I said before, everyone is experiencing this differently and you just have to do your best and be kind to yourself and others around you. Now tell me your corona tips below please!

08.01.2022 Yogalates= Yoga/Pilates NOT yoga and Lattes as one of my clients thought... Every Monday morning at 6:30 and 7:30am

06.01.2022 Happy Birthday Montanna and Caprice making me look and feel old!

05.01.2022 Just a reminder to do your stretches! Enjoy your weekend JC

05.01.2022 I hear people talk about Motivation all the time. Most of the time about how UN motivated they are. Well guess what? I feel very UN motivated about Health and Fitness most of the time. I might go through small stints of feeling motivated about training, cooking crazy healthy meals, buying healthy recipe books, about trying to beat my PB on the Ski Erg ect ect. But motivation comes and fizzles away just a quick. Do you agree? Are YOU motivated all of the time? And as a Busine...ss owner, I see it all the time. People come in, super motivated, new shoes, new fancy watch to track there steps and some sort of goal in mind. Which don't get me wrong, its great, good for them. But what happens in 4 weeks time? 2 months time when that motivation starts to wear off? This is where I think Discipline is so important. I used to think Discipline was a scary word. Only a word that they yelled in the Army or what naughty kids need more of. But I've come to realise lately, reflecting back over the years, that out of the 156377 people that I have trained, the MOST successful are the clients that were the most disciplined, not the most motivated. No matter what.. each week, motivated or not, they would always: Train 2-3 times a week Walk at least 10,000 steps a day Get 7+ hours sleep a night Eat mostly clean foods that make them feel good. They are always discipled to make time in their week to get to the gym and train. Just turn up and get it done. Kinda like brushing your teeth morning and night? Sometimes its annoying and you can't be bothered, sometimes you do it in auto pilot and don't even think about it, either way you just have to do it. So instead of waiting to jump on the motivation wave when it comes around. Or feeling frustrated when you keep stopping and starting. Try Focus more on discipline. Look at your week. Set your alarm Get up, get in and get it done. Find a way to move enough every day. Eat Healthy Food that makes you feel good and function optimally. Turn off the TV at a reasonable time to get enough sleep. Then wake up and do it again. Because if you do all of the above CONSISTENTLY, its a nice little recipe for a HEALTHY, STRONG, FIT AND HAPPY you.

05.01.2022 What a legend and inspiration! #billiejeanking

04.01.2022 Stronger together! Grateful I can stay connected with my JC FIT clients through online zoom sessions. message for details about the weekly membership. @ Cronulla, New South Wales, Australia

04.01.2022 We might not be in the gym for a while, but we are officially online! JC FIT online group workouts and private pt now available via zoom. Contact me for more details

03.01.2022 Things to remember when you are new to strength training Everyone started where you are, so don’t feel nervous or self conscious. You don’t have to train every day or work yourself to exhaustion. Doing 2-3 quality sessions a week will produce good results with consistency. Be patient.... Prioritise quality form and don’t worry about what others are lifting compared to you, just focus on your starting point. Listen and learn from your coach, they are the expert you signed up with. Have fun and don’t be scared! JC #strength #fitness #personaltraining #gains #strongwomen #caringbah

03.01.2022 This is the perfect make-ahead breakfast for your super busy morning! Egg White Breakfast Cups (Under 50 Calories Each) FULL RECIPE: http://bzfd.it/2cRQblL

02.01.2022 Here are a few members running through a Small Group Personal Training session. We focus on getting stronger, moving better and getting fitter while having as much fun as possible.Weekly membership options available and no lock in contracts! Check out www.jcfit.com.au for more information and to receive a free trial session. #caringbah #personaltraining

02.01.2022 Strive for health focused results and focus less on the scales Someone can increase the nutrient density of their diet, increase their activity levels, stop smoking, cut down on alcohol consumption, reduce stress levels and get more sleep. All of the above have HUGE health benefits but might not necessarily show changes on the scales. My clients are beginning a 6 week health kick, so I like to remind them, and anyone reading this that there are so many aspects to improvi...ng ones health and some of them aren’t clearly measurable. So check in with yourself and ask a few things like; how is my energy?, how is my performance in and out of the gym?, how often am I getting sick?, how are the health checks at the doctor?, how’s my mood?, how are my clothes fitting?, how do I feel about myself?. My point being- yes, weight loss on the scales can be a sign of improved health, but it shouldn’t be your only or main focus. Feel free to share or tag someone who might need to hear this!

02.01.2022 I don’t know how this photo missed being posted! Come join these funny ladies in the Small Group PT sessions! Laughs and a good workout are guaranteed Book a free trial session over at the website www.jcfit.com.au

01.01.2022 Friday coffee with the 7:30am ladies