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@jacobschepis_jps

💀 Today's hamstring focused session was killer... - 👉🏻Started with 4x8 @ 150kg on the deficit stiff leg deadlift. Progressing from RDLs last meso to further increase ROM. - 💯Volume accounts for total work done, and many people forget that distance travelled is an integral element to the work load. - ♻️Also substituted hip thrusts for good-mornings which serves to increase total volume on the hamstrings. - ✅Finished off with some single leg hamstring curls, paused high bar squats and leg extensions... - 💪🏻Now it's time to rest over the weekend and coach the @jpshealth_fitness athletes in the @icn_victoria state titles! Exciting weekend ahead team! #TeamJPS at JPS Health & Fitness

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@jacobschepis_jps

#flashback to one of the most memorable moments of my life... - 2013 INBA State Titles with @samuel.schepis and our grandfather Donny... - Only a few days out from this show we lost our dearest grandmother Dawn... We we're ready to pull the pin on our prep, but fortunately didn't as it was Donny who insisted we continue on and do it for her. - Despite losing his best friend and soul mate, Donny ventured down to support us, sticking out the entire day and making this show without doubt my favourite to date. - The circumstances may not have been ideal, but having the support of those closest to you can make all the difference... #TeamJPS - at JPS Health & Fitness

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@myjpsonline

We Know Energy... for Education 👍👷 #TBT to #TeamJPS' installation of the @UWIMona solar roof system that currently powers a section of the Mona Campus. Let's help you or your business reduce energy costs. We are the Energy Experts. #JPSEnergySolutions #WeKnowEnergy

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@htopp_powerlifting

My final deadlift from the Commonwealth Championships. Pulled 170kg!!! That's a 15kg comp PB also getting me a 405kg total which is also a new @ynepf record in the -85kg class. Soo happy with this. Absolutely buzzing 💪💪

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@htopp_powerlifting

My bench press from the Commonwealth Powerlifting Champs. 72.5kg, a new 5kg comp PB. Happy with this as bench is something I've struggled with. But absolutely killed it with more in the tank 💪💪

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@htopp_powerlifting

My top squat of 162.5kg at the Commonwealth Powerlifting Championships. A 10kg comp PB and a YNE record for the U84kg class. So happy with how this moved, getting me silver in the squats 🥈

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@leanlikelizpt

Totally mirin my client and friend @samdanderson 😍 "Sanderson" and I have been working together for close to 3 years now with the goal of building muscle and getting stronger 💪🏻 After a couple of mini cuts Sammy's goals changed to take her fitness one step further to the bodybuilding stage! I have been there to see her study and become a qualified practicing Osteopath, buy a house with her partner and now this Saturday at the @icn_victoria State Championships I will get to see all of her hard work displayed in all its glory! Sammy is a product of her environment, consistency and dedication. I could not be anymore proud of you and this is your biggest win yet 👏🏻 It's showtime 👯 @jpshealth_fitness @jacobschepis_jps #teamjps #shredded #fitness #sportsmodel #fitnessmodel #training #peachgang #abs #2daysout #bodybuilding #lean #bikini at JPS Health & Fitness

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@jacobschepis_jps

👊🏻Still managing to squeeze in my own train amongst the crazy month that is Season B of the bodybuilding world... - 📉Due to an absolutely swamped schedule, I've reduced my training frequency to 5 sessions for the next meso or two... - 💥Being adaptive and adjusting your training/diet according to changes in your circumstances does not make you a 'failure'. Making adjustments to the plan is not only extremely beneficial from an adherence stand point, but it is what will allow you to make consistent progress. - ❌Striving for 'optimal' is the goal, but there is no point trying to follow a plan that is unrealistic or see's your adherence drop on a regular basis. This is what I call being stubborn and ignorant. I was both of these things for a long time... - 💯Squats are feeling brilliant with some easy 150kg for 4x6. I'll be looking to work this up to 7x6 @ 170kg. This ain't a PB but when you put it into perspective , I've never hit this kind of volume on the squat when the leg press, lunges and leg extensions have been in the mix. So for sure, this will be some serious progress... - 🙌🏻Here's to the next month of 7 day working weeks and lots of tan, pumping up and carbohydrate consumption! #TeamJPS at JPS Health & Fitness

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@myjpsonline

Energy for the Arts! Join #TeamJPS @ AMALGAMATION this weekend - Sept.: 23 & 24 Reserve tickets at: plieforthearts@gmail.com OR call: 373-4010 ・・・ #Repost @marisabenain

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@myjpsonline

Our Volunteers on Location to Serve (V.O.L.T.S) took to the Palisadoes coastline last weekend, to join the rest of Jamaica for International Coastal Clean-Up Day. Visit our Facebook page for more photos. #ICCD2017 #NuhDuttyUpJamaica #TeamJPS

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@jackijewell

Although Jacob's top says 'TRAINER' he is what you would define as a 'COACH'. Some of you may ask what the difference is and to put it simply is that a coach walks the walk as well as talking the talk; @jacobschepis_jps is the ear, shoulder and friend that his athletes need. Whether I'm needing advice, support or to have my ass whipped into line he's that person. Trainers whoop your ass for half an hour in the gym, don't know who you are as a person, your goals or what drives you. They take your money and don't follow up unless it's to book another gruelling session. @jpshealth_fitness doesn't have trainers, they have coaches👌🏼 Thanks #coach • • • • • #fitness #fitnessmodel #sportsmodel #TeamJPS #JPS #ICN #icompetenatural #girl #me #instagood #chickswholift #strong #aesthetics #abs #lean #gym #success #grind #like #sponsoredathlete #happy #build #lifestyle #diet #iifym #smile #fun #coach #RaisingTheStandard

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@lau_placeres

Some days you have it done days you don't. Week 5 (and last) of my current hypertrophy program, 3x10 were scheduled doing 1 set less than prior week but adding 1 rep and 2.5 kg respect last week. First set felt hard but manageable, but for the last set (second video) the fatigue took over and I wasn't also as focus as usual so technique wasn't the best for that last rep and I had to grind more than I would have like. Although I will always advocate pristine technique when lifting sometimes this happens, and that's the reason why mind is so important and also a the "accessory work" that teaches you how to brace properly and remain tight when things get tough (aka, core strengthening exercises) #laupersonaltrainer #teamjps #techniquefirst #mindovermatter #legday #squats #mindset #trainhard #trainsmart #mondayworkout #gymlife #gymaddict #fitness #fitnessjourney #lessonlearned #quads #squats #girlswholift #entrenamiento #diadepierna

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@rayraynguyen

Today's high-bar squats 4x10 @ 💯kg(last set) for the final week of my hypertrophy block. - Amazing how they're feeling progressively easier week to week even though volume; sets & reps is increasing. - Squatting 2 cookies for basically cardio makes me feel a certain way.. reminiscent of how tough these use to feel back in the day when I didn't know about basic programming and would sporadically try to hit this weight for as many as I could not ever being able to surpass 7reps for 1 all out set. - Now I be systematically hitting 4 lots of 10. 😳 - @jpshealth_fitness #squatZ #quadZ #volumeZ #gainZ #TeamJPS at JPS Health & Fitness

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@jacobschepis_jps

💪🏻Project bench, commence... - 😏For those of you who know me well, I'm a competitive mofo... - ❗️Always against myself for the most part, but damn I miss the platform and the excitement of competing against the numbers... - 🤗I'm pretty pumped to test out my strength in the bench on home soil, alongside my athletes at the end of the year at the JPS Open. - 🎯 11 weeks of bench focus with a 3 week taper should see some half decent numbers come to the surface. - ❓Will this detract from my bodybuilding aspirations for next year? - Maybe, but a 6 week strength block has been penciled in right around the meet, so I'm confident this will only serve to re-sensitise the body to the fluff work moving into next year. Not to mention a bench only meet will mean I can get away with a truck ton of my bodybuilding specific work without negatively impacting my platform performance. - Nothing exciting at this stage, benching 4x per week along with a bunch of bro work. Today's 4x6 with a pause on the first @120kg felt darn good. But boy oh boy does the competition style bench fry your back 😂 #TeamJPS at JPS Health & Fitness

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@jpshealth_fitness

Big congratulations to @jackijewell and @3pointtraining on an excellent performance over the weekend! - Jacki taking 1st place in the Fitness Model tall division and big Will placed 4th in the Men's Beach Body. - Well done team, you did yourselves proud! #TeamJPS #RaisingTheStandard - #bodybuilding #powerlifting #fitness #strength #strong #lift #gym #physique #training #lean #muscle #squat #bench #abs #ripped #aesthetic #deadlift #lean #iifym #flexibledieting #inspiration #motivation #muscle #results #personaltrainer #melbourne #portmelbourne #airportwest #portmelbournebeach at Darebin Arts Centre

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@mrfitness__

You don't have to plan and periodize your training to make gains in the gym...but if you want the BEST gains possible, planning and periodizing your training is imperative. - Since the top photo was taken I have tried to optimize every aspect of my training and nutrition on a daily basis. Everything has been planned and periodized. - 6 days out. - #fitness #bodybuilding #personaltrainer #bodybuilder #instafit #fitfam #teamjps #lean #fatloss #weightloss #instafit #fitfam #gains at JPS Health & Fitness

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@hollypfeiffer

Competition season is here & it's got me reflecting and evaluating when and if I wanna get back up on stage again.... I love the feeling that comes with competing, the sense of achievement and how much you learn about yourself throughout the process but it does take a lot of time & discipline & can be quite consuming so there is no point in embarking on a prep if my heart is not in it 110% ! Super excited to watch all my @jpshealth_fitness team mates kicking ass over the next several weeks though 💪🏼 #compseason #compprep #bodybuilding #fitnessmodel #fitness #TeamJPS #jpshealthandfitness #jpssponsoredathlete #raisingthestandard

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@jacobschepis_jps

💃🏻Show day is by far the most enjoyable aspect of coaching physique athletes for me... - It's when the science truly meets the art of coaching. - "The science prepares the physique, the art brings it to life". - 👉🏻Whilst the hard work is done well before stepping on stage, show day is simply about putting on the final touches to the prep to show case the physique and handle the nuances of 'competing'... - 🌈Bringing 'life' to the athlete physically and mentally is the objective and although proper peaking will achieve this, there are still many ways to bring vitality to the athletes body and mind on the day. - 🍯For example, there is no scientific reason to squirt honey into my clients mouth immediately before they get on stage. - 🔨Sure, it's glycogen, can improve fullness etc, however the sweetness of honey on the taste receptors can give them that little hit of dopamine and taste so damn amazing that brings a bigger smile to stage. A critical element to placing well is a big cheesy grin! - ⏰Not to mention that managing nerves/excitement, timing the logistics of food, water, tan, pump up and ensuring that the athlete has fun and enjoys the experience are the key to a successful show. - ❗️Again, no amount of 'science' can help you navigate through this... - Yesterday was another great experience and every time I coach I learn something and gain valuable experience to further improve my practice and coaching. - I can't help but be amused by the strange and confused looks other coaches and athletes give me when I tell my athletes to drink water, add sodium to their food and to eat up and 'chill'. The aforementioned isn't art, that be science... 😂 - Very excited for the @icn_victoria this Saturday and Sunday and for our 11 competitors to take the stage by storm! #TeamJPS at JPS Health & Fitness

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@jpshealth_fitness

🍑 HIP THRUSTS: More Than Booty Gains🍑 - A poll conducted by @bretcontreras1 In 2017 with over 7,000 participants showed that the primary reason individuals incorporate the hip thrust (63% of responses) is for physique/aesthetic purposes. - Whilst the hip thrust and its variations can indeed contribute to glute hypertrophy, the benefits of the hip thrust extend far beyond a 'bigger booty'. - 1️⃣Pure Lower Body Stimulus: due to the fact that the hip thrust requires minimal upper body involvement, it is a great exercise to elicit a lower body training effect when upper body injuries are present. 2️⃣Reduced Spinal Loading: Squats, deadlifts and most lower body movements involve vertical hip extension and significant amounts of compressive force on the spine. The mechanics of the hip thrust are such that it is a horizontal hip extension exercise and therefore doesn't place the spine under anywhere near the amount of compressive loads. This is not only beneficial in a rehabilitation setting, but also making it a safer movement than most other lower body exercises lending itself well to higher volumes. 3️⃣Lumbopelvic Control: a common issue many individuals face is a lack of coordination and control of the spine and pelvis. The hip thrust can help teach control of the hips and therefore minimise excessive spinal extension and anterior pelvic tilt. 4️⃣Glute Activation: One of the primary causes of lower back injuries is poor glute activation. The hip thrust is therefore an excellent tool for improving activation of the glutes and can help reduce the risk of lower back injuries. - ✅There a multitude of thrust variations, each providing a different benefit and are appropriate in different contexts. - ❗️Remember, when performing hip thrusts it is pivotal to ensure that technique is sound and the four functions of the glutes are trained: 👉🏻 Hip extension; 👉🏻 Hip abduction; 👉🏻 Hip external rotation; and 👉🏻 Posterior pelvic tilt. - So, if you are performing the thrust, remember it's more than just a booty building tool and has a number of benefits in teaching hip control and injury management/prevention! - ❓Why do you thrust, bro❓ - #TeamJPS at JPS Health & Fitness

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@jacobschepis_jps

Very successful and enjoyable day with these two. - @jackijewell finally got to scratch her itch and get back on stage, taking first place 🥇 in the Fitness Model Tall Division. - My man @3pointtraining also had a great day out . We finally peeled back his beer belly to reveal a stunning set of wash board abs and take 4th in the Beach Body Division. Stunned by the unique sub culture that is 'bodybuilding' I think it's fair to say Will was taken aback by how close and personal we got today... 😏❤️ #TeamJPS at JPS Health & Fitness

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@htopp_powerlifting

What a f**king experience it was competing in my FIRST INTERNATIONAL COMPETITION. I loved EVERY moment of it and I still can't believe the end result I got! Took out Silver in the squats and bronze overall!! I went 9 for 9 and got 3 white lights in EVERY LIFT. 💪 It went a little like this: Squat >>> 🥈147.5kg | 155kg | 162.5kg Bench >>> 65kg | 70kg | 72.5kg Deadlift >>> 145kg | 160kg | 170kg Total >>> 🥉405kg The consistent hard work from the past 3 months has paid off and I couldn't be happier 💪💪 Thank you to @josh_pwlftr for helping me back stage! Could not have done it without your help bro! That means so much to me! #donthatetheplayerhatethegame #wefuckingdidit #commonwealthchamps #thirdplace #killedit #bronze #silver

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@reza_domie

Team Perak B..esok quarter jumper johor 💪 #bangsamelawan #perak #futsal #ganu #teamjps

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@joelle__fit

#PeakWeek has arrived & I get to start the week off with a re-feed 🙏 thank you food God's! Time to #CarbUp 😋

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@lau_placeres

Switching training days this week was the best thing I could've done. Deadlifting with hamstrings and glutes sore isn't the smartest thing to do. At the end I got my 3 lower body sessions in for the week and I'm ready to push it even harder on the last week of my current program 😀 #trainsmart #trainhard #laupersonaltrainer #teamjps #strongissexy #sumodeadlift #deadlift #hamstrings #legday #strongerthanever #fridayworkout #flexfriday #entrenamiento #entrenadorapersonal #activelife #activeliving #workouttime #flexibletraining

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@myjpsonline

We've Found Our Winner!👏🎉🎊 Congrats to @conscious_queen___ . She won movie & tutti frutti gift certs! 🍿🍦📽 Swipe left to see how many light bulbs were hidden! Stay tuned for more ways to win just for being a part of #TeamJPS

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@jacobschepis_jps

Another big milestone for my home girl all the way in the UK 🇬🇧 @htopp_powerlifting... - At the start of the year when Hannah and I began working together online, we set the goal of representing Great Britain in the IPF Commonwealth Championships in South Africa. - Since then, she has absolutely blown my expectations as a coach, out of the water. - With the obvious challenges in working with powerlifters via correspondence, we have worked extremely closely to make sure we nailed the plan. - It's been an absolute pleasure to watch Hannah move closer to reaching her potential and play a small role in her journey. - Not only have we improved her technique, increased her squat 1RM by 15kg, bench by 10kg and deadlift by 20kg, lost over 8kg, but developed a relationship that I truly value. A lot of respect for this young lady, she's got courage and passion. An unstoppable combination... - Ps - massive props to Han for the photoshop prowess. We will get a photo soon! #TeamJPS

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@jacobschepis_jps

I never wish my competitors good luck. Luck is for the unprepared and at the end of the day, the judges have the final word... - @jackijewell and the smiling assassin @3pointtraining are more than ready for their first show of the season. I couldn't ask for anything more from these two except maybe a smile from the big guy. - Time to eat up, relax and enjoy their hard work! #TeamJPS at JPS Health & Fitness

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@lau_placeres

Last set of pull ups today! Working on initiating with the scapulae rather than pulling with the arms, easier said than done but it's worth it to take a step back in order to keep progressing. Every exercise has a proper technique and execution you should strive to master, some are harder than others but I do believe you should earn the right to add load and reps. #laupersonaltrainer #techniquefirst #teamjps #strongissexy #backday #bringingsexyback #latsfordays #activelife #activeliving #strongisbeautiful #pullups #girlswholift #gymlife #gymaddict #strongerthanever #toofitting

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@myjpsonline

Toll Gate... looking Great!👍👷 #TeamJPS installed the right energy solution for @CoolOasisJM in a solar roof system which now powers their Toll Gate, Clarendon location. Let's help you or your business reduce energy costs. We are the Energy Experts. #JPSEnergySolutions #WeKnowEnergy

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@jacobschepis_jps

7 steps to becoming 'less skinny'... - Featured left is a photo shoot I did back in 2012. Featured right was earlier this year at the end of a mini cut. - The difference between these two photos is around 15-20kg. I thought back then that if I got lean, I would look great. Truth be told, I didn't. I just looked like a skinned rabbit who needed to eat. - What is even more noticeable and quite interesting is how my facial expressions are representative of my approach to bodybuilding. - On the left, it was all heart, no brain. Push balls to the wall, do more, grind harder and so on. Whereas now, there is much less heart and far more poise, thought and detail involved in all that I do. - Getting lean is always desirable and to look 'better' it is really your only option when you have zero muscle mass. In hindsight, I shouldn't have stepped on a bodybuilding stage and invested my time to gaining size and weight, delaying the shreds until I had an appreciable amount of muscle. - Nonetheless, a smart man learns from his own mistakes. Since then I've been primarily focused on 'gaining' for the better part of 4 years. - I hope you guys can learn some valuable lessons from my experience so here are 7 steps to avoid making the same mistake I made and ensure you're less skinny than you currently are: - Step 1: Stop trying to get lean. Step 2: Stop training to failure with stupendous amounts of volume. Step 3: Eat some food and gain some body fat. Step 4: Monitor training volume, intensity and frequency with an emphasis on progressive overload. Step 5: Train to failure sparingly and prioritise fatigue management. Step 6: Increase both your biological and training age. Maturity and puberty helps. Step 7: Be patient, this muscle gain thing is like watching grass grow. - So, my advice to you is, don't be afraid to gain weight. Of course not all weight is equal, but if you approach your physique goals with a perpetual focus on getting lean, chances are you'll be bitterly disappointed with the end result. #TeamJPS at JPS Health & Fitness

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@lau_placeres

Being flexible. Still really sore at hamstrings and glutes from Monday's workout and today my training involved heavy sumo deadlifts, good mornings, leg press, etc. Some time ago I would have pushed through it, but now I've realized the big picture is what matters the most, so i switched it up and did my friday workout which is lighter and shorter. That way I can still get my 3 sessions for the week and give my body enough time to recover for my heavy workout on Friday. #laupersonaltrainer #teamjps #trainsmart #autorregulation #deadlifts #strongissexy #trainingday #legday #hamstrings #fitnesstips #gymlife #exercise #entrenamiento #entrenadorapersonal #womenwholift #womenwhoworkout #fitnessjourney #wednesdaywisdom

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@cbphysiotherapy

👨🏻‍🎓It is incredibly easy to become qualified as a personal trainer, and the content of the required certifications barely scrapes the surface on the knowledge and skills necessary for a trainer to become competent and successful in the fitness industry. - - 👩🏼‍⚕️Personal trainers are (wrongly) placed at the bottom of the "hierarchy of importance" in the health industry (below surgeons, specialists, GPs, allied health professionals and exercise scientists). However PTs actually have MORE influence on the health of their clients than any other profession, simply due to the luxury of time and communication. - 👨🏻‍🏫It is therefore VITAL that personal trainers have access to programs and pathways to further their knowledge, develop their skills, and learn lessons from mistakes made by the leaders in the industry, which go far beyond the Cert 3 & 4. - 🙋🏻‍♂️Enter the JPS Personal Trainer Mentorship program. This intensive 12 week program has been systematically designed by @jacobschepis_jps to give PTs and strength coaches the knowledge, skills and evidence they need to have a truly positive impact on the health and lives of their clients, far beyond what is offered by the minimum requirements of the fitness industry. - 🙏🏻CB Physiotherapy is proud to be just a small part of this Mentorship program. It was exciting and rewarding to be able to discuss injury screening and load management with another passionate and motivated group of PTs last night, and I can't wait for more tomorrow. - #CBPhysiotherapy #AirportWest #PortMelbourne at JPS Health & Fitness

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@elpucara.myag

Negrito ganador! 🏆Mención especial IPMS Esteban Echeverría 🏆Mejor Categoría invitada Baires Modelfest 2016 🏆2do puesto IPMS Morón 2017 🏆2do puesto CMLP La Plata 2017 #Papercraft #Team #Lotus #72E #Ronnie #Peterson #TeamJPS #Formula1 #1975 #IPMS #CMLP #Expo #ElPucaraMyAG

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@myjpsonline

Back to School Treat With #TeamJPS We recently visited the second city of Montego Bay to send the children there back to school in fine style. Students were treated to health checks, haircuts, #bannabags, school supplies & sweet treats! Our #BannaBags are made from unused advertising vinyl banners. Visit our Facebook page to see more pics from that awesome day!

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@lukey.thorn

I don't believe people dislike developing their health and fitness, yet there are obvious reasons why it doesn't always occur. Gyms, change and challenge in general can be daunting and confronting. As coaches, before any plan for physical improvement can be made, underlying attitudes and beliefs must be identified and new foundations for growth must be set. #jpshealthandfitness #fitness #coach #physique #bodybuilding #strength #healthy #longevity #mindset #teamjps #bench #lifting #deadlift #melbourne #raisingthebar at JPS Health & Fitness

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@jacobschepis_jps

⚠️Choose to be bothered... - ❓I was asked not long ago, what I believed to be the underpinnings of my small 'success'. - 🌹 Don't get me wrong, I was quite taken a back when this individual thought I was actually successful. By no means do I perceive myself to be as such, I've usually got too much sh** going on to actually sit back and smell the roses, one of my biggest shortcomings... - I initially thought to answer with; A philosophy or set of principles that I abide by, or recommend self help books that changed my perception of the world, behaviours, mindset, productivity etc, but that would have been complete BS. - The true answer is that I've made a habit of being bothered, irrespective of the task required and how I 'feel'. And this is a trait I see in many of my idols, those of whom are indeed successful. - Whether it's training, work, answering emails, programming, creating content, coaching, making someone smile, its merely a matter of exerting effort towards the task at hand and not opting for the easy route. - Sure this has definitely led me to over commit, struggle to prioritise and eventually run me into the ground as my working days are quite literally 16-18 hours long, but the reality is, anyone who has achieved anything noteworthy simply forces them self to be arsed, no matter how busy, tired, stressed or unmotivated they may be. - Choosing to be bothered is the difference between goal attainment and perpetually complaining about why you are not where you want to be... The more you can be bothered, the more you move forward. - Cliche, I know, but there are 24 hours in a day. Sometimes I wish I had more, because there are so many things I choose to be bothered with, but I've found the most productive years of my life are when I have said 'yes' to being bothered. #TeamJPS at JPS Health & Fitness

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@lau_placeres

Although fatigue will accumulate after each set I always strive to keep my form and range of motion the same, that way I make sure I'm really progressing and I'm not just adding poor quality reps. 4 sets of 9 for this 4th week of my current program 😀 #laupersonaltrainer #teamjps #fitness #squats #squateveryday #workout #legday #hamstrings #quads #entrenamiento #entrenadorapersonal #activelife #activeliving #strongissexy #progressnotperfection #enjoytheprocess #enjoythejourney #littlethingsmatter #mondayworkout #trainhard #trainsmart #strongissexy #musclesaresexy

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@seanhenry_gaza_ent_

Regrann from @myjpsonline - Enjoy Movies & Frozen Yogurt On Us! We have a pair of movie tickets & a Tutti Frutti voucher for you! Check out the rules below to enter!🎫🎞📽🍦 . . . 1. You must be a member of our #TeamJPS social media pages 2. Like this post 3. Tell us how many bulbs are hidden in the image 4. Give us one energy saving tip. Winner will be chosen at random & announced on Friday, September 15th. #TeamJPSGiveaway . . . . #SeanHenryGazaEnt #SeanHenryGazaEntertainment - #regrann at Portmore, Jamaica

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@myjpsonline

Enjoy Movies & Frozen Yogurt On Us! We have a pair of movie tickets & a Tutti Frutti voucher for you! Check out the rules below to enter!🎫🎞📽🍦 . . . 1. You must be a member of our #TeamJPS social media pages 2. Like this post 3. Tell us how many bulbs are hidden in the image 4. Give us one energy saving tip. Winner will be chosen at random & announced on Friday, September 15th. #TeamJPSGiveaway

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@htopp_powerlifting

As I travel to the airport to fly to South Africa, I just want to take the time to thank each and everyone of you who's helped me and supported me to make this trip possible. It would not have been possible without everyone's support whether it was donating to my GoFundMe page, baking for the bake sale, donating prizes or just words of well wishes. Few shout outs. Thank you to Louise from Through the looking glass for donating sets of shellac nails to my raffle. AND for the lovely nails she did for my trip. Thank you to Mark from BeJustStrong for organising my hoody and the printing of my sponsors logos on the back. Thank you to The Yorkshire & North East Powerlifting Federation for the kind donation to help support me while away. I couldn't think of a better division to compete in. Thank you to my coach Jacob from JPS Health & Fitness for coaching me from the other side of the world, I would not be here if it wasn't for you. Thank you for setting the bar ridiculously high this last cycle and helping me prove to myself that I can rise to the challenge and absolutely boss it. I can't wait to do you proud on Saturday. Thank you to Joe from work for physio treatments the past 6 weeks, my body thanks you! Massive thank you to my family and friends supporting me from back home. ❤️❤️❤️❤️

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@jacobschepis_jps

Tonight we held our first instalment of the @jpshealth_fitness 'mini workshop' series on Peak Week Protocols... - Awesome turnout and I thoroughly enjoyed sharing with you all my experiences alongside the ultimate physiology geek @hot_and_dongerous... - Cliffs: 👉🏻 Get lean, early; 👉🏻 Don't try and play god; 👉🏻 Don't do dumb shit... - #TeamJPS at JPS Health & Fitness

4
@htopp_powerlifting

What an incredible peak week leading to the 2017 Commonwealth Powerlifting Championships in Potchefstroom, South Africa. Shown: squats: 2@155, bench: 2@67.5, deadlifts: 2@160. Flying out tonight, keen for a good week and some sun!! @jpshealth_fitness @ynepf

1
@lau_placeres

Delts are a priority in my current program by @jacobschepis_jps so i have a variety on pressing movements along with side raises reverse flys to work the 3 heads of the shoulder. The horizontal dumbbell ores is one of my favorites, it hits primarily the chest but it targets also the front delt as well as the triceps. This week I progressed on load, using 13 kg dumbbells for 3 sets of 12 :) #laupersonaltrainer #teamjps #fitness #chestday #delts #upperbody #upperbodyworkout #strongissexy #trainhard #trainsmart #enjoytheprocess #enjoythejourney #fitnessjourney #dumbbellwork #activelife #activeliving #womenwholift #benchpress #entrenamiento #entrenamientopersonal #personaltrainer

0
@jacobschepis_jps

Those feelZ when your storage is full at the unrack 😫... @siobhanstapleton can confirm that I indeed pressed 140 😂😂😂 - Testing out bench this morning after 8 weeks of Dumbbells and high incline pressing only. Worked up to 140kg and I hit a really smooth 4 reps, which is an all time PB. - Then I backed down and cleared some memory LOL, to hit 130kg for 8 reps which is another PB. - 🤔It seems there is something to this whole time away from barbells business... - I'll be competing in bench only at the JPS Open in December, so now it's time to build this mofo and chase down 170kg... #TeamJPS at JPS Health & Fitness

2
@jacobschepis_jps

"Taking pride in the game" - @3dmj_godfather... - With many of you gearing up to step on stage over the next few weeks time, I wanted to re-iterate a point made by Jeff on the forums. - That is, to take pride in what you present on stage. From how you handle yourself back stage, to your presence on stage and acting professionally and respectfully towards all other competitors, coaches and judges. - You've worked hard for months if not years, so don't spoil your efforts by being underprepared or by disgracing yourself with immaturity or arrogance. - Oh, and make sure you don't stop f***ing smiling! Good luck all and enjoy! #TeamJPS at JPS Health & Fitness

4
@htopp_powerlifting

New bench PB today! 67.5kg being my comp PB. Smashed 67.5kg for 2 sets of 2! Buzzing!

1
@htopp_powerlifting

Bloody hell, I FLIPPING DID IT!! Before tonight my 1RM was 152.5kg (336.2lb) and today not only was it another PB, it was for reps! Squats - 2x2@155kg (341.7lb). ABSOLUTELY BUZZING!! This peak has been nothing but PERFECT, all my lifts have been moving extremely well. Today was my last heavy session before heading to South Africa on Monday to compete next Saturday at the commonwealth Championships. Let the de load begin!

7
@mrfitness__

I...need...carbs - 15 days out - Read my new article on developing the right mindset to conquer your fat loss goals!! Link in bio ☺ - #fitness #bodybuilding #personaltrainer #bodybuilder #instafit #fitfam #teamjps #lean #fatloss #weightloss at JPS Health & Fitness

5
@jpshealth_fitness

Do you need to train your abs directly? - Firstly, no matter how much you crunch or directly train your abs, to reveal your six pack and obtain a 'lean' mid section you will need to lose body fat, which is a function of sound nutrition and creating a calorie deficit over time. - Glad we got that out of the way... Now onto the topic of whether you should perform direct ab aka core work... - Like all muscle groups, the abdominal muscles (transverse abdominis, rectus abdominis, internal obliques, external obliques) play a key role in movement and physique development. - The 'core' muscle groups are responsible for stabilising the trunk, controlling the pelvis, flexion and rotation of the spine and also contribute to an 'aesthetic' physique when body fat percentages are low enough to reveal them. - Therefore, there are two reasons why we believe you should train your abs: 1️⃣Improve stability and spinal/pelvic control; 2️⃣Hypertrophy the abs to improve your physique. - What is important to note is the difference between the aforementioned objectives and how they are not mutually exclusive. - Like all movements that train any muscle group, you must first master the basics and learn to activate and stabilise the target muscle groups aka the 'core'. - Planks and dead bugs are how we first teach the fundamentals of 'core training' aka anti rotation and anti extension along with breathing patterns to engage the abs and ensure our clients learn how to properly control their spine and pelvis in a controlled setting. - Once the foundations have been laid, we then progress to more dynamic movements to hypertrophy the abs, such as crunch variations, roll outs, Russian twists, leg raises etc. - So, in closing, directly training the abs has many benefits, however dedicating 45 minutes to training your core in our opinion isn't a useful endeavour and banking on an training to reveal your six pack is a complete waste of time! - Our man Jeremy has been improving his core strength to assist his stability in the bigger compound lifts with ahead Coach @yogarita__jps at our #PortMelbourne studio! - #TeamJPS #RaisingTheStandard - #bodybuilding #fitness #strength #strong #lift at JPS Health & Fitness

1
@jacobschepis_jps

🎉 Squats are back baby! - 👊🏻After 8 weeks of absolutely no squatting, it was great to be back under the bar. - 😈In my opinion, taking some time away from a movement has a lot of benefits. How long you take a movement out of the plan is dependant on the goal, and for sure, powerlifters probably shouldn't take out some squat variant for more than 4 weeks. - 😏I'm quietly confident that this time away from squatting will see some improvements down the track. Most importantly, I haven't been this f***ing excited to squat again, and that is just as important as making gains. - 🔑 Longevity in this lifting thing is key, and if you're someone who needs excitement or a new challenge from time to time, then don't be afraid to deviate from 'traditional' movements. - Remember, leg hypertrophy can occur with ANY lower body exercise. Not just the squat! #TeamJPS at JPS Health & Fitness

1
@lau_placeres

Sumo deadlift ❤️ Hammies and glutes were sore still from Monday's workout but got it done! 😀 Just putting the work in day in and day out. #laupersonaltrainer #entrenamiento #legdays #fitness #fitnessjourney #deadlift #girlswholift #entrenadorapersonal #activelife #activeliving #workout #gymlife #gymlover #strongissexy #teamjps #enjoythejourney #workhard #trainhard #trainsmart

1
@lau_placeres

Facepulls are one of my favorites! It targets your upper back and rear delts and also find it useful to maintain and improve your shoulder health. I like pausing for a sec at each rep. Sets will go from 12 up to 30 reps. #upperbody #teamjps #laupersonaltrainer #fitness #fitnessjourney #strongissexy #activelife #activeliving #womenwholift #entrenamiento #entrenadorpersonal #personaltrainer #delts #deltsfordays #toofittoquit #morningworkout #lifteveryday #bringingsexyback #facepull #shoulders

2
@htopp_powerlifting

Oh my f***ing gosh. I DID IT!! Not only is 160kg/352.7lb a NEW PB (+5kg) it's a new Rep PB. Completely smashed my deadlifts today at 2x2&160kg/352.7lb. I'm bloody BUZZING. 10 days out of the powerlifting championships in South Africa. 💪💪💪

10
@jacobschepis_jps

👊🏻Final week of this block and operation leg press is drawing to a close. - 🤗I've been quite pleased with how things have progressed on Ye olde leg press, hitting some serious volume PBs and definitely noticing the quad gainZ. - 💃🏻Cannot wait to get back under the bar and start squatting again. Being married to an exercise is something I try to avoid, and the 'break' from my happy place (squatting) has been a welcomed change and one that I think will see some improvements down the track. #TeamJPS at JPS Health & Fitness

3
@macrosandlift

Lol at that double chin though.. 🙃 - We are🔛⚪⚪⚪ - So this was just after I did 2x2 @47.5kg (which is a pb) and coach @karl_drogoo said lets test your 1RM! &thanks @rayraynguyen for the 🎥 Happy days! Hit a new PB! 1RM @50kgs 😁💪 - #teamJPS #powerlifting #buildingstrength #bodybuilding #strength #training #girlswholift #stronggirls #benchpress #grind #PB #gains #happydays

5
@myjpsonline

JPS taking them #BacktoSchool! We hosted a group of teachers from Kingston weeks ago at our Ruthven Rd solar car park & eStore. They wanted to know the importance of energy efficiency plus renewable energy and they knew that  #TeamJPS are the BEST to get first-hand info. So... "Wi teach dem!" #WeKnowEnergy #JPSEnergySolutions

0
@jacobschepis_jps

Liz: 💁🏼:"I just had two high days". Gab😏: "My calories are still high AF"... Jacki😫: "FFS, screw this depletion sh**... 50g carbs per day sucks"... - You win some, you lose some @jackijewell @gabriella_allegra @leanlikelizpt #TeamJPS at JPS Health & Fitness

7
@htopp_powerlifting

Omg I did it!! Finally got the 70kg bench!! I did a very crappy attempt of this at my first comp in March, however my foot slipped and I missed the lift. Today I ABSOLUTELY KILLED it. Buzzing 💪💪less than 2 weeks out from competing at the Commonwealth Powerlifting Champs.

3
@htopp_powerlifting

Weights are getting heavy now! My top squat single yesterday at 150kg!! Piece of cake this was being only 2.5kg away from my max. It's getting real now, only a week until I fly out to South Africa to compete in my first international competition. Happy with how everything is moving and buzzing for this next week of training. 👌💪

4
@justforthehealthofit.___

Week 5️⃣ baby 🔥🔥🔥 ➖ 🎢 Final week of this training block! Really enjoyed and dare I say loved this program by coach @jacobschepis_jps 😍 ➖ 📶 Got 3 days left, but today session was 🔥 ➖ 🙌🏻 PB with the infamous hip thrust 4x10 @ 80kg 🤙🏼 🙌🏻 Squats, RDL's, Leg press had my legs jelly 🍮 ➖ 🥙 Nutrition! Started a new calorie/macro count today 🙈 - 💫 Had a festive occasion over the weekend, I enjoyed family social gatherings over breakfast 🍳, lunch 🌯🍜, dinner 🍴 and dessert 🍨 ➖ 🚫 No guilt, 🙋🏻I owned it 🙋🏻I enjoyed my time with family🙋🏻 I jumped start back into it today ➖ 💣 Didn't get to train at my home ground @jpshealth_fitness 😕 definitely makes me appreciate it more! ➖ #ACCOUNTABLITY #TEAMJPS

2
@jacobschepis_jps

🎉 Final week of this block with a lifetime PB on the Dumbbells of 3x8 @ 50kg at an RPE of 8. - ✂️ This is also week 4 of my mini cut and this morning saw a new low of 83.9kg for a total of -3.6kg. The goal was sub 84... - ✅ Job done, and there is no need to extend the cut any longer than it needs to... This would only take away time from making gains... - 🤤I won't lie, it's easy to get hooked on the shredZ, especially with summer coming and to keep the deficit going. Starting to see new cuts everywhere which is exciting, however this can often lead to cutting for vanity as opposed to what is in my best interests long term. - 💃🏻Time to put the abs away temporarily and get food intake as high as possible before we begin the marathon to the stage! #TeamJPS at JPS Health & Fitness

5