JO'C PT in Cairns, Queensland, Australia | Sport & recreation

JO'C PT

Locality: Cairns, Queensland, Australia

Phone: +61 439 617 777

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• Sport & recreation
• Gym/Physical fitness centre
• Medical and health
• Fitness trainer

25.01.2022 Different women, different lives, different goals, different food preferences, different meal frequency & different daily targets. When it comes to nutrition, one size does not fit all! These queens have offered to share a day on their plates with you to show that, and to offer up some meal ideas whilst they’re at it Amy- Hydralyte, Bone broth/MCT oil/Gelatin, Cod liver oil supps, Steak/eggs/avocado, Salmon salad, Watermelon, Lamb cutlets/ rice/veg, Yoghurt and be...rries, Dark chocolate Gemma- oats with chia seeds & dates, coffee with almond milk, pulled pork with slaw salad, rice & kewpie Mayo, grilled chicken with sweet potato, beans & feta, mountain bread wraps with peanut butter Chloe- pb protein oats with banana, chicken carbonara soy bean fettuccine, chobani yoghurt, watermelon, red frogs, steak with pumpkin, avocado & onion, corn thins with muscle nation protein topping Kat- egg whites topped with cottage cheese, bacon, avocado, tomatoes, spinach & cucumber, corn thins with chicken breast, cottage cheese and salad components, kombucha, carbonara and greens, protein bar, pear with Brie & dark choc, crepe with berries, fat reduced ice cream and sugar free maple syrup . . . #nutritiongoals #iifym #macros #calories #myfitnesspal #Eatingcompetence #Flexibledieting #mindfullness #dietsmarternotharder #Nutritioneducation #nutritionflexibility #knowledgeispower #nutrition #protein #weightloss #healthyfood #healthyeating #wellness #fitfood #muscle #healthylifestyle #instafit #exercise #healthychoices #healthyliving #mealprep #personaltrainer See more

24.01.2022 Nothing better than being surrounded by a group of women committed to personal growth and learning @worldgymcairns

23.01.2022 This is why I encourage my spc crew to share their wins, losses and learning experiences with eachother so often. . What you’ve been through could be exactly what someone else is experiencing, but they may not know how to deal with it. . You can offer support to others just by sharing your experiences. So let’s keep up conversations that support, educate, inspire and guide other women

23.01.2022 If this year has taught me anything, it’s that we need to learn to be more compassionate with ourselves. . I think that we put too much pressure on ourselves to ‘bounce back’ and be perfect all the time that we forget to cut ourselves some slack sometimes. . Week one of isolation people felt bad that they hadn’t mastered their new home routines yet.... Week one back to work people felt bad that they hadn’t bounced back into their old routine yet. A few months down the track and I’m still hearing people upset with themselves that they aren’t meeting their own expectations of where they thought they’d be at this time of year. . Welll derrrrrr! . COVID happened this year guys I know it feels like we’ve lived like this our whole lives, but we haven’t. We haven’t been faced with these challenges ever before in our lives. Literally nobody on the planet has had a year like 2020 before. . Andddd we are still in 2020! So stop feeling bad for not being an expert, it’s ok to still be learning along the way. . I think this lesson applies to not just COVID-related elements of our lives, but all elements. Nobody else expects you to know it all from day one, so be kind to yourself, lower your own expectations and self-imposed pressure to be perfect and breathe . Hope you finish today reflecting on the great things you did achieve, what you learnt along the way and what goals you’re set to achieve tomorrow See more

23.01.2022 A collection of very special women who inspire, entertain and educate me on the daily. . I love my SPC crew and they deserved this ‘full glam’ Xmas partay . We all went through a lot this year and it made me so happy to see everyone let their hair down for a night. ... . To many more years of friendship and barbells See more

23.01.2022 Like a little sweetness added to your porridge in the mornings? . Well this is prime time to save you some calories. Sugar free maple syrup is a staple in our pantry. We love it for adding sweetness to anything, but especially oats and pancakes . .... . #FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #EatClean #FitFood #HealthyEating #HealthyRecipes #Nutrition #FitFam #FitLife #Fitness #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Weights #WeightTraining #Workout #dietsmart #weightloss #fatloss

22.01.2022 Great things will happen outside of your comfort zone . . .... #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutrition #womensupportingwomen #health #muscles #happy #mentalhealth #lifestyle #health #happiness #power #confidence #fitmums #positivebodyimage

21.01.2022 Always believe in yourself #jocptheadspace

20.01.2022 You can do anything you set your mind to

19.01.2022 It’s important to enter a coaching relationship with a realistic understanding of what they can do for you. We aren’t magicians and we can’t make all of your problems go away. What we can do is put the tools you need to succeed in front of you and encourage/guide you to use them for yourself. You have to be willing to do the work, take the advise and trust the process . .... . . #womenshealth #morethanabody #femaleempowerment #empoweringwomen #educationispower #powerfulwomen #strongwomen #womenwholift #strength #power #confidence #spccrew #mindset #bossbabes #womeninspiringwomen #loveyourself #bosslady #selfcare #feminist #entrepreneur #feminism #womenempoweringwomen #empowerment #women #bossbabe #selflove #girlboss #womensupportingwomen #womenempowerment #girlpower See more

18.01.2022 Just gonna leave this here for everyone who’s already set themselves up for failure by signing up to some ‘new year new me’ challenge that requires them to commit to unrealistic and unsustainable eating/training standards... . Meanwhile, my team and I will be focussing on facilitating long term change by applying the minimum effective dose, by working smarter not harder and actually enjoying life at the same time

17.01.2022 A recent topic of conversation in the SPC CREW fortnightly zoom call was emotional eating. . Here’s a few points from our chat: -emotional eating isn’t always negative. There are a lot of circumstances in which food brings about positive emotions in people (eg. Popping champagne at your wedding, eating a piece of cake on your birthday, going to coffee with a friend). Food is emotive and there’s no denying it, so stop forcing guilt upon yourself and learn to enjoy it too. -we’...ve been taught to use food as a coping mechanism, a reward and even as punishment at times (every breakup in every romcom shows us girls crying in bed with ice cream, we grew up learning our parents’ bad habits). On a positive note, anything that is learned can be unlearned. -negative emotional eating is an addictive cycle. You turn to food to feed your emotions because you’ve been TRIGGERED! Work on identifying those triggers and eliminating them where possible. If not possible to eliminate them (because if your child is triggering you and it’s not ok to eliminate them ), then work on minimising exposure, distracting yourself or feeding your emotions with another activity (journaling, reading, talking to someone etc). . . . #emotionaleatingrecovery #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutrition #womensupportingwomen #health #muscles #happy #mentalhealth #lifestyle #health #happiness #power #confidence #fitmums #positivebodyimage See more

15.01.2022 Yesterday I hosted another Barbells & Brunch event for the SPC crew. . I had a moment when I looked around at all of these wonderful women and thought to myself ‘you all make me so happy’. . I love that I have taught them some things that have made them feel good about themselves. That’s the best part of my job ... . I also just love spending time with them because they make me better. They make me think, they show me love and kindness, they make me laugh and they make me push the sled too . I’m feeling filled with satisfaction and pride, as always after an SPC Crew event. Can’t wait for the next one See more

14.01.2022 Your knees can go past your toes when you squat!!!!!! . In fact, if they do that’s a good thing. . If they didn’t, you wouldn’t hit this kind of depth and instead you’d just fall backwards because you’d lose balance.... . Start the squat by breaking/hinging at the hips and think ‘knees out’ and they will most likely just drift forward if you don’t overthink it. . I commonly cue ‘knees forward’ out of the hole to encourage quad drive rather than lifting the chest/altering torso angle first. . What they taught you in your cardio class in the 90s is BS. Stop doing this. See more

14.01.2022 Is the thought of chocolate and food-centred events this Easter stressing you out? . If just the thought of being around food gives you anxiety, this could be a sign of a negative relationship with food either developing, or in full force. . There are methods you can recruit, if you’re currently following a nutrition strategy, that can help you to stay compliant to your targets (I posted about these a few days ago), but if this doesn’t quickly relieve your uneasiness/worrie...s then it’s definitely time to check in with yourself as to why that is. . Is it because you’ve been dieting for too long? Have you set yourself too many food/eating rules? Have you established some unrealistic or unsustainable expectations of yourself or your eating? . Holidays are meant to be enjoyed! And food can be a big part of that, don’t let your headspace get in the way of your own joy any longer. . #nutrition #headspace #mindset #healthymind #easter #iifym #dieting #dietsmarternotharder See more

14.01.2022 Yesterday I asked @annie_b85_stormchaser what was her best advice for someone who wants to make long term lifestyle changes. . One of the biggest contributing factors that she claimed she owed her success to was surrounding herself with likeminded people. . It’s important to surround yourself with people you can learn from, who inspire you, who understand you/your goals and who you can lean on when times are hard. This creates a supportive environment and makes it EASIER for... you to make changes and keep changes. . That’s what the SPC Crew is about and I am so god damn proud to see that our group is achieving what it was intended to See more

10.01.2022 Are you more likely to do something hard if you’re not alone? This was the poll I posted to my story last week and 65% of you answered yes! I’m a big believer in social support and accountability. It’s extremely important to set yourself up in an environment that supports your goals, and the people within that environment play a huge part in that. Exposing yourself (in person and through social media) more often to people that support you and your goals will benefit you muc...h more than exposing yourself mostly to people who deter you from goals or encourage behaviour that won’t contribute positively to your goals. Plus, it’s just more fun doing things in a team, right? That’s why I created my coaching community, the SPC CREW, to bring likeminded women together for support, accountability and fun! A fortnight ago the Cairns crew ladies caught up for a Barbells & Brunch 4.0 (what we call our group catch ups). They organised to catch up, do a workout together and then go out for brunch at a groovy little local cafe afterwards. This wasn’t an event organised by me, they did it on their own because they enjoy it! Once upon a time before they started training/coaching these ladies didn’t know each other, some weren’t even confident enough to come into a commercial gym at one point, and now they have the confidence to organise their own group workouts/social event!! The reason they love it so much is because their goals and lifestyle is extremely important to them, so it’s really nice to have support from other women who follow the same processes and have similar priorities. It’s great having a group of women to turn to for advice, tips or a joke when you’re out of your comfort zone or struggling to keep yourself motivated on your own. Plus knowing that you’re not the only one one grinding towards goals some days is reassuring! Most importantly, being around women who want to not only benefit from this support, but be there to hand it back is priceless I’m so proud of my crew, even when they send me rude pictures because I’ve given them burpees in their cardio workout @ Cairns, Queensland, Australia

10.01.2022 Blessed with the absolute best! . I have so many thanks to give to all the people who gave up their time to support me on the weekend . My heart is so full! I am extremely proud of what I achieved but what brought me the most joy and what I’m most grateful for are the amazing people I have in my life who are in my corner.... To my clients, friends and family who came to cheer for me on the day, I hope you know how special that made me feel. To the many people who messaged me on social media, the gym members who all wished me luck and to the other competitors and spectators at the comp, you made this day feel so big and exciting for me! . @postmanpotts I can’t even begin to explain how supportive you are even through the phone, day in and day out. You are simply the best! My only regret for the day is that you couldn’t be there in person, but I know you were doing an awesome job with your other clients in NSW and I still felt confident knowing your messages were only a minute away. . Thank you so much to @ironstrengthpp for hosting this comp in cairns so that I could experience all of this! I am so happy See more

10.01.2022 Some reasons why you may gain weight, but not fat. -sore muscles from weight lifting retain water. Increases in cardio can also lead to weight gain due to increase in blood volume -eating more carbs than usual, or eating carbs after a period of restriction causes the liver and muscles to increase glycogen stores. Every 1g of glycogen stored attaches itself to 4g water. Hence increase in water weight. -food in your belly from eating during the day obviously has weight to it. H...ence, you’re a little lighter after dropping the kids to the pool. Plus, gut water is increased during digestive processes and can take quite a while (maybe up to 5 days) to come down, especially after large meals. -increased sodium causes water retention -many women experience very noticeable weight fluctuations within the luteal phase of their cycle . These are just some reasons for possible weight fluctuations that have nothing to do with fat loss or fat gain. Yes, the causes of fluctuating weight gain are numerous and frequently occurring, but that does not mean you have to ‘throw out the scales’ as some people say. Instead of completely ignoring data that could CONTRIBUTE to a more wholistic assessment of progress that also includes data such as measurements, photos etc, a better approach would be to detach emotion from the number on the scales. Not only that, but if you’re tracking your body weight, to avoid the possibility of simple daily fluctuations interfering with your perception of true fat loss changes, you should be weighing yourself more often. You don’t want to weigh yourself once a fortnight and it just happens to be the day after you had a giant workout followed by a salty meal and haven’t done a yet. You’ll think you’ve made no progress and get sad.. not ideal! A better and more reliable data collection method would be daily morning weigh ins, used to calculate your weekly average. . So don’t fret and throw your scales out, just take a more educated and less emotional approach. . #menstrualcycle #fatloss #weightloss #femalefatloss #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutriti See more

10.01.2022 If you needed a reason to use the scales and track your food, here it is. . If you haven’t tracked before, odds are you’re probably not very good at estimating calorie values very well. . If you’re tracking and not using scales, you’re also probably allowing for a big margin of error. ... . Get specific, get accurate, get results . . . #flexibledieting #diet #coaching See more

09.01.2022 2016 vs 2020 I started lifting in the gym a few days a week in 2016. I trained everyday of the week, mostly running and other forms of cardio. A week didn’t go by without burpees, jump squats, weird combination exercises like a lunge with bicep curl I didn’t SBD with a barbell, nor did I have any idea how to I honestly didn’t eat much either, probably half as much as I do these days. Treats for me were cacao and date energy balls. You can see in the vid that I was small ...(size 6-8) but I didn’t have any muscle definition, because I had never spent any time actually building muscle. All of the training I did was intended to make me a smaller human. . Fast forward to 2020 where I built my weekly training hours up to probably15 hours of lifting per week (SBD + traditional/basic body building exercises). I don’t really run anymore, I prefer to walk unless I’m playing touch football. I eat a lot (as much as I can get away with lol). I had ice cream for dessert almost everyday of 2020 I think But most of my meals were jam packed full of chicken/extra lean mince, rice or potato and mixed veges. . Building muscle and strength takes time and a lot of effort. I hope this works as a reminder that (even though you can do a lot of good in 8 weeks), transforming your body composition and strength is a long term commitment. So be realistic with your 2021 goals and workload, then be ready to buckle in for the long run It’s not just one dieting phase, or one muscle building phase, it’s many of these phases combined over time. Great things don’t happen overnight! See more

08.01.2022 Wanted to remind you that you deserve respect and love no matter what dress size you fit into

07.01.2022 You’re worth too much to doubt yourself

07.01.2022 Stop labelling foods . I love burgers and fruit loops but I’ve been shut down, embarrassed, questioned and even shamed for choosing these foods rather than an insta-worthy salad at times. ‘But you’re a PT, are you really allowed to eat that!?’ .... Now, I don’t want you to live off burgers and pancakes, because it’s clear that you’d be missing out in a lot of essential nutrients if you did. . But that doesn’t mean that every so often you can’t get a burger for lunch rather than feeling obligated to order a salad. . You don’t have to be ashamed because you are eating something that isn’t #health #fitspo . In fact, I think you should instead be excited about the fact that with flexible dieting, you can have your ‘treat’ foods without going off track. See more

05.01.2022 When someone tells me that they are eating 1200 cal a day and not losing body fat, 90% of the time I don’t believe them. You lose fat by eating less than you expend each day and 1200 cal is low. It’s really not hard to expend more than 1200 cal in a day. So yeah, I agree that the concept of eating this little and not losing fat is confusing. . So 9 times out of 10, this just isn’t the case. I literally will not believe that you only eat 1200 cal in a day unless you can show ...me about a months worth of accurate food diary data that says that you do. When I say accurate I mean that you tracked every single lick, bite & sip that you consumed, you tracked the oils you cooked with, used kitchen scales for all of it, never made estimations, never missed tracking a day or meal and you selected reliable data entries into your diary. . If you ain’t doing all of this, how do you know you’re really eating 1200 calories a day consistently!? . Sure, you might have some days that you miss breakfast and eat 1200 calories, but you probably also have days that you forget you ate a chocolate bar at 3pm or weeks that you drink a whole bottle of red when you get home on Friday or nights that you grab a kebab on the way home. On those days you could be eating 3000 calories... . Point is, you’re not consuming 1200 calories a day CONSISTENTLY and you’re not losing fat because you’re eating more than you think. . . #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutrition #womensupportingwomen #health #muscles #happy #mentalhealth #lifestyle #health #happiness #power #confidence #fitmums #positivebodyimage

05.01.2022 Disney dishing out life lessons one story book at a time . Merry Christmas to you all, have a wonderful long weekend and hug your family extra tight. . Remember you don’t have to feel guilty for eating and you don’t have to feel obligated to do burpees to ‘work off’ dessert. Enjoy your day, be safe and be sensible

05.01.2022 Lifting weights doesn’t make women bulky. Women are literally scared that they’re going to look like a man if they step foot into a gym . What a joooooooke. .... Lifting helps to keep your bones strong, gives you the ability to carry all the groceries in one trip, can relieve the back pain you feel every time you bend over and pick up your baby and with time & consistency, can sculpt the body of your dreams. It doesn’t turn you into the hulk. . Eating too much in comparison to how much you move leads to fat gain. This makes you ‘bulky’. . So to achieve your ‘toned’ but not ‘bulky’ look, you should manage your diet and lift weights. This way, you’ll lose fat but ideally sustain your muscle mass. . Don’t be scared to lift weights! If body composition change is your goal, lifting weights (and learning to diet well) will be your best friend! . . . #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutrition #womensupportingwomen #health #muscles #happy #mentalhealth #lifestyle #health #happiness #power #confidence #fitmums #positivebodyimage

03.01.2022 Barbells & Brunch That’s our kind of morning . Love my team!!

02.01.2022 Protein is a macronutrient often lacking in many women’s diets. Though I normally encourage lean meats as a primary protein source, I know that there’s a some ladies out there who aren’t a big fan for their own reasons. So here is a mix of some pescatarian, vegetarian and vegan protein option for y’all . . Special thanks to @hannafinneyfitness @dietitianrose for helping me put this list together ... . . . #nutritiongoals #iifym #macros #calories #myfitnesspal #Eatingcompetence #Flexibledieting #mindfullness #dietsmarternotharder #Nutritioneducation #nutritionflexibility #knowledgeispower #nutrition #protein #weightloss #healthyfood #healthyeating #wellness #fitfood #muscle #healthylifestyle #instafit #exercise #healthychoices #healthyliving #mealprep #personaltrainer See more

02.01.2022 Super quick meal prep ideas . Breakfast Protein oats- cover oats with water and microwave 2 mins, stir in a scoop of protein, top with berries Scrambled eggs on toast- fry egg and egg whites in pan with salt, serve on toast... . Lunch Chicken wrap- buy cooked roast chook, rip it up, throw it on a wrap with spinach and any sauce you fancy Tuna- veges and rice both need a few minutes in the microwave . Dinner Marinated chicken and roast potatoes- coat/marinate chicken with the stir fry packet sauce, place thighs into baking tray. Chop potatoes into quarters, coat in some oil (olive or macadamia are our faves at home) and the seasoning. Place onto another lined baking tray. Both should need about 45 mins on 180-200 degrees. . #FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #EatClean #FitFood #HealthyEating #HealthyRecipes #Nutrition #FitFam #FitLife #Fitness #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Weights #WeightTraining #Workout #mealprep #eatwell #dietsmart @ Cairns, Queensland, Australia

02.01.2022 Start your day well team

01.01.2022 Things that won’t have a major, if any, impact on your fat loss: -Apple cider vinegar -Skinny tea -Lemon water -Greens powder... -Fat burners -The time of day you eat carbs -Eating carbs in general . . Things that will dictate your fat loss: -Being in a calorie deficit -Being consistent with your calorie deficit . Things that help: - Resistance training (but any training type you enjoy and are happy to do a few times a week is good) - eating enough protein (minimum 2.2g/kg LBM) - eating lots of nutritious voluminous foods such a vegetables and fruit . . . #strongwoman #girlswholift #womenshealth #powerlifting #healthy #strength #fit #strong #motivation #gym #balance #healthyeating #nutrition #womensupportingwomen #health #muscles #happy #mentalhealth #lifestyle #health #happiness #power #confidence #fitmums #positivebodyimage

01.01.2022 This is my 1001st post on Instagram. Whoa . I remember thinking I was so clever when I started this page a few years back. I’ve learnt so much and have come so far. .... Please never scroll down to my earlier posts and read some of the BS I used to believe and preach lol . Never going to regret the mistakes I’ve made along the way because I never would have gained the knowledge, experience and confidence that now helps me deliver the best coaching service possible to my clients. . But just incase you do scroll... HIIT and fasted cardio aren’t the only way to lose fat. You dont have to do burpees to be fit, healthy and lose fat. In fact, you don’t have to do any one exercise at all to achieve that. Greens powder, BCAAs and fat burners are a BS waste of money Cutting out any macronutrient group from your diet is madness Lifting heavy doesn’t make you bulky Bicep curls can be a ‘functional’ exercise too, if you wanna grow them. Snatches and climbing ropes aren’t very ‘functional’ for most people even though your crossfit coach told you that once. Adults don’t have to be yelled at when they’re training. Fat can’t turn into muscle. Netflix nutrition documentaries are BS, particularly the vegan ones Juice cleanses are a terrible idea Sugar won’t kill you Coffee won’t kill you Most women spend too much time dieting Knowing about your own menstrual cycle is cool The answer to most questions is ‘it depends’ . There’s so much more I used to screw up Live and learn! See more

01.01.2022 Hey Mount Isa Some spaces remain open for the 10 week SPPT program: 7.15am mon/wed/fri . 1-1 PT bookings are also now open!... Pm or comment below for enquiries and I will send you more info #returntotheisa #10weekprogram See more

01.01.2022 Signs of under eating. . Yes under eating is a real thing. No, eating ‘too little’ doesn’t cause weight gain. .... Under eating causes your body to undertake adaptive measures, down regulating systems of the body, in order to keep you alive. . Low energy levels- to try to slow you down so you burn less energy. Insomnia- because your body is stressed, therefore on high alert and way too unsafe to ‘rest and digest’. Constipation- less food in your system can disrupt digestion and how regularly you visit the bathroom Loss of sex drive & menstrual cycle- you don’t have enough energy to get through the day without relying on stored energy, how do you expect to make a baby? You have to stay alive first. It takes EXTRA energy to make a human. Cravings- to make you want to eat more . The presence of these symptoms is a big contributing factor when deciding when you should STOP DIETING (because the negatives of dieting now out way the positives). . Even if you think you have more fat to lose, you can’t diet forever if you want to be healthy. Every dieting phase I coach clients through has an exit strategy and we monitor health markers throughout the entire diet to ensure we don’t push too hard and present with these symptoms. See more