butterfield.jacob

Jacob Butterfield

🏋🏼‍♂️ I help people; eat, move, perform & feel better🕺🏼
1-1 & Online coaching
Weekly article: DOMS part 1/5 🏻

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Great work by Umair 👏🏻
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Umair is an online client and for the past few months I’ve advised him with his nutrition only, with weekly check ins to gather feedback, review progress and make amendments when necessary, and now were here.
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Goal originally was to gain tissue but I advised and we agreed that a steady phase where fat loss being the focus would likely be a wiser option first.
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Managed to retain strength and muscle tissue throughout.
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Few more weeks and we’ll be in a good position to push up the food and look to grow with that being the primary focus.
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A little fat gain will be inevitable with this being the aim so your start point is really important.
.
#Fulfilment

Great work by Umair 🏻 . Umair is an online client and for the past few months I’ve advised him with his nutrition only, with weekly check ins to gather feedback, review progress and make amendments when necessary, and now were here. . Goal originally was to gain tissue but I advised and we agreed that a steady phase where fat loss being the focus would likely be a wiser option first. . Managed to retain strength and muscle tissue throughout. . Few more weeks and we’ll be in a good position to push up the food and look to grow with that being the primary focus. . A little fat gain will be inevitable with this being the aim so your start point is really important. . #Fulfilment - 5 hours ago

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Not quite the scenes & heat that I would say compare to LA Beach but it’ll do for the UK and the end of April. ☀️
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I imagine that’s what the end of the year will look like so until then... 🤷🏼‍♂️
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Another chilled weekend.
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Feel legally obliged to post some form of fitness advice alongside this so until I probably do so in a more serious & valuable format later on, here’s what I’ll leave you with on this fine Sunday evening when I can’t be bothered.
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Alcohol & fitness, do they work together?
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Yes - have a beer,
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Go and train.
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Done. 😅👍🏻
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(Probably wiser doing the fitness before the beer though)
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#Weekend #fitness #lifestyle #sun #beer

Not quite the scenes & heat that I would say compare to LA Beach but it’ll do for the UK and the end of April. ️ . I imagine that’s what the end of the year will look like so until then... 🤷🏼‍♂️ . Another chilled weekend. . Feel legally obliged to post some form of fitness advice alongside this so until I probably do so in a more serious & valuable format later on, here’s what I’ll leave you with on this fine Sunday evening when I can’t be bothered. . Alcohol & fitness, do they work together? . Yes - have a beer, . Go and train. . Done. 🏻 . (Probably wiser doing the fitness before the beer though) . #Weekend #fitness #lifestyle #sun #beer - 1 day ago

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2 clients I’m pleasured to have been given the opportunity to play an influential role on their progress in their chosen hobby through health & fitness. 👉🏻
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It’s also good to be able to shift away from the usual focus that regards muscles, ‘dieting’ and their common associations with looking good & improving our image.
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Amy - We’re not done yet but we’ve just nailed our first milestone of a half marathon, in a few weeks times she’ll be doing her first full.
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Over 14 minutes faster than her previous time & im sure she’ll do better than she always expects from herself when she does the full. 👏🏻
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In the 5 months we’ve been working together whilst obviously making CV work a priority we’ve also managed to continue progressing in terms of strength with our resistance based sessions by managing fatigue properly as the weeks have gone by and having adequate dietary guidelines in place to support that; we’re eating lots, performing better than before.
.
Reece, in his own words - “Not only have you got me feeling more confident in myself, you’ve given me the foundations now to go on my own and the knowledge on what I should be eating, how I should be training & where I have gone wrong in the past. My recovery time and fitness has improved to the point I can start pushing myself where as before I was unable and unfit.” Mixing MMA, racing & the gym with a busy work schedule wasn’t easy but we made it work.
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My own passion lies within bodybuilding and having been at the receiving end of success with that I can imagine how it feels for these guys to be performing better in their own chosen sports.
.
#Fulfilment

2 clients I’m pleasured to have been given the opportunity to play an influential role on their progress in their chosen hobby through health & fitness. 🏻 . It’s also good to be able to shift away from the usual focus that regards muscles, ‘dieting’ and their common associations with looking good & improving our image. . Amy - We’re not done yet but we’ve just nailed our first milestone of a half marathon, in a few weeks times she’ll be doing her first full. . Over 14 minutes faster than her previous time & im sure she’ll do better than she always expects from herself when she does the full. 🏻 . In the 5 months we’ve been working together whilst obviously making CV work a priority we’ve also managed to continue progressing in terms of strength with our resistance based sessions by managing fatigue properly as the weeks have gone by and having adequate dietary guidelines in place to support that; we’re eating lots, performing better than before. . Reece, in his own words - “Not only have you got me feeling more confident in myself, you’ve given me the foundations now to go on my own and the knowledge on what I should be eating, how I should be training & where I have gone wrong in the past. My recovery time and fitness has improved to the point I can start pushing myself where as before I was unable and unfit.” Mixing MMA, racing & the gym with a busy work schedule wasn’t easy but we made it work. . My own passion lies within bodybuilding and having been at the receiving end of success with that I can imagine how it feels for these guys to be performing better in their own chosen sports. . #Fulfilment - 5 days ago

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Putting the lifestyle into building a better body. 💪🏻
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“What have you learnt so far throughout your coaching period?”
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Mindset towards training & nutrition, relationships with food, management of those alongside your own lifestyle are all areas I consider when looking to lay out a program for somebody.
.
The gym shouldn't be your life, it should aid it.
.
Every 1-2 months I have decided to start and gather feedback from my clients and review the status of my business and their progress more in depth than I do on a weekly basis;
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What do I need to learn, what am I doing well, not so well, where do I need to improve.
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One of the questions is that mentioned above and this answer was from one of the responses... On the right track. 👍
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Recently I created the #Fulfilment Facebook group which is an online community I intend to grow in the future, it currently consists of all my guys and is a shared online space where I can easily add value to each of our journeys in Health & Fitness.
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This is part of the message and that I want to continue to promote through my business, Jacob Butterfield Fitness.
.
We all may have slightly different goals and desired outcomes but the principles we will often apply will be the same considered within the context of all our different circumstances and I want the community to serve the purpose of aiding our commitments to those to sustain a long term change.
.
#Fulfilment

Putting the lifestyle into building a better body. 🏻 . “What have you learnt so far throughout your coaching period?” . Mindset towards training & nutrition, relationships with food, management of those alongside your own lifestyle are all areas I consider when looking to lay out a program for somebody. . The gym shouldn't be your life, it should aid it. . Every 1-2 months I have decided to start and gather feedback from my clients and review the status of my business and their progress more in depth than I do on a weekly basis; . What do I need to learn, what am I doing well, not so well, where do I need to improve. . One of the questions is that mentioned above and this answer was from one of the responses... On the right track. . Recently I created the #Fulfilment Facebook group which is an online community I intend to grow in the future, it currently consists of all my guys and is a shared online space where I can easily add value to each of our journeys in Health & Fitness. . This is part of the message and that I want to continue to promote through my business, Jacob Butterfield Fitness. . We all may have slightly different goals and desired outcomes but the principles we will often apply will be the same considered within the context of all our different circumstances and I want the community to serve the purpose of aiding our commitments to those to sustain a long term change. . #Fulfilment - 6 days ago

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The lying hamstring curl. 👇🏻
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Swipe 👉🏻 part 1, 2, 3, 4, 5.
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Another common contributor towards some excessive tension in the lower back.
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Considerations mentioned in the video should help that, alongside queues that should also help you develop tissue and strength in that area.
.
Based on some of the common problems I see.
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Strong hamstrings; a fundamental for any deadlift variation / hinging movement at the hips.
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They attach at the knee and hip. We need to be aware of what movements we need to resist and influence surrounding these areas.
.
Tag anyone you think may benefit watching this below, and as always drop me a DM if you have any further questions.
.
#Fulfilment

The lying hamstring curl. 🏻 . Swipe 🏻 part 1, 2, 3, 4, 5. . Another common contributor towards some excessive tension in the lower back. . Considerations mentioned in the video should help that, alongside queues that should also help you develop tissue and strength in that area. . Based on some of the common problems I see. . Strong hamstrings; a fundamental for any deadlift variation / hinging movement at the hips. . They attach at the knee and hip. We need to be aware of what movements we need to resist and influence surrounding these areas. . Tag anyone you think may benefit watching this below, and as always drop me a DM if you have any further questions. . #Fulfilment - 7 days ago

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Eating out can be a minefield when we’re following some form of dietary guidelines. Potentially a real stress.
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Swipe and read. 👉🏻
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Not knowing what’s good or what’s bad, the question of do I or don’t I.
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Not wanting to be seen as boring by our piers who just don’t get why we’re doing this diet thing, but also not wanting to f**k up our progress.
.
Were humans, as much as we want to improve our health or image for the better we also don’t like the feeling of rejection - it’s easy to do something for the sake of pleasing others.
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Sat at the dinner table anxious, potentially rushing a decision, not wanting to show that you actually give a s**t about what goes in your mouth.
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“Just enjoy yourself, one day off won’t hurt.”
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But they don’t get it. And one day to you actually does matter, because of the potential effect it has on all the days following.
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When you feel that you’ve failed.
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And your motivation to continue your efforts as a result suffers. One day is no longer just one day, it’s 2 or 3, before the cycle potentially repeats.
.
Unwinding at the weekend is the norm, a week at work, socialising is a great stress relief - setting yourself up for the week ahead.
.
Just as I did this one, accompanied by some fajitas and a beer afterwards. 🕺🏼
.
I keep harping on about calories, and I totally get that in itself is another minefield to try and understand; now your faced with numbers and not just food selection. 🤦🏼‍♂️
.
However It is actually really easy, and opens up more maintainable habits once understood.
.
See, carbs (sugars) aren’t significantly contained within every food, neither are fats, or proteins. Focusing on one of those will at some point present a limitation.
.
Calories however, are. And this influences weight management.
.
Here’s a tip that I get all of my clients to implement from day 1.
.
Start a food diary using an app or calorie tracking device like MyFitnessPal.
.
Log everything.
.
You’ll quickly gain an awareness of what’s in what foods. If you’re not progressing, you’re likely eating too many.
.
Food for thought; were all quick to track how many we burn, what about those that go in?
.
#Fulfilment

Eating out can be a minefield when we’re following some form of dietary guidelines. Potentially a real stress. . Swipe and read. 🏻 . Not knowing what’s good or what’s bad, the question of do I or don’t I. . Not wanting to be seen as boring by our piers who just don’t get why we’re doing this diet thing, but also not wanting to f**k up our progress. . Were humans, as much as we want to improve our health or image for the better we also don’t like the feeling of rejection - it’s easy to do something for the sake of pleasing others. . Sat at the dinner table anxious, potentially rushing a decision, not wanting to show that you actually give a s**t about what goes in your mouth. . “Just enjoy yourself, one day off won’t hurt.” . But they don’t get it. And one day to you actually does matter, because of the potential effect it has on all the days following. . When you feel that you’ve failed. . And your motivation to continue your efforts as a result suffers. One day is no longer just one day, it’s 2 or 3, before the cycle potentially repeats. . Unwinding at the weekend is the norm, a week at work, socialising is a great stress relief - setting yourself up for the week ahead. . Just as I did this one, accompanied by some fajitas and a beer afterwards. 🕺🏼 . I keep harping on about calories, and I totally get that in itself is another minefield to try and understand; now your faced with numbers and not just food selection. 🤦🏼‍♂️ . However It is actually really easy, and opens up more maintainable habits once understood. . See, carbs (sugars) aren’t significantly contained within every food, neither are fats, or proteins. Focusing on one of those will at some point present a limitation. . Calories however, are. And this influences weight management. . Here’s a tip that I get all of my clients to implement from day 1. . Start a food diary using an app or calorie tracking device like MyFitnessPal. . Log everything. . You’ll quickly gain an awareness of what’s in what foods. If you’re not progressing, you’re likely eating too many. . Food for thought; were all quick to track how many we burn, what about those that go in? . #Fulfilment - 7 days ago

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#Fulfilment

#Fulfilment - 10 days ago

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Some tips for the lat pull down. Swipe right. 👉🏻
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I often hear guys telling me they feel it a lot in the shoulders and the biceps.
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Women too, presumably you’ll want development here for the same reasons as many men will; wider back = smaller waist. 🕺🏼💃🏼
.
Hopefully some of these queues that I often use will help.
.
In order to develop a muscle we need to be able to place tension on it. We should be targeting the lats, if we’re feeling it elsewhere there’s room for improvement and we’re potentially hindering our progress or even worse, not currently getting very much depending on the severity.
.
We need to fix that should we want to fulfil that goal.
.
Alongside the queues should they be applied properly, if there are still problems present I often find its down to postural deviations...
.
Rounded shoulders are a common problem due to habits formed influenced by the common office job; sat at a desk all day, rounded back & shoulders hunched over on the desk; sound familiar?
.
In that case a narrow grip with the palms facing in and the elbows tucked tight I often find helps.
.
Tag anyone you think may benefit watching this. Drop me a DM if you have any questions. 👍🏻📲

Some tips for the lat pull down. Swipe right. 🏻 . I often hear guys telling me they feel it a lot in the shoulders and the biceps. . Women too, presumably you’ll want development here for the same reasons as many men will; wider back = smaller waist. 🕺🏼🏼 . Hopefully some of these queues that I often use will help. . In order to develop a muscle we need to be able to place tension on it. We should be targeting the lats, if we’re feeling it elsewhere there’s room for improvement and we’re potentially hindering our progress or even worse, not currently getting very much depending on the severity. . We need to fix that should we want to fulfil that goal. . Alongside the queues should they be applied properly, if there are still problems present I often find its down to postural deviations... . Rounded shoulders are a common problem due to habits formed influenced by the common office job; sat at a desk all day, rounded back & shoulders hunched over on the desk; sound familiar? . In that case a narrow grip with the palms facing in and the elbows tucked tight I often find helps. . Tag anyone you think may benefit watching this. Drop me a DM if you have any questions. 🏻 - 11 days ago

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Another common problem I hear - I keep harping on about movement but guys it really is important if we’re intending to develop a specific muscle.
.
Not only what others tell me but I’m talking from my own experience & learnings as a result.
.
I always try and think - what would’ve helped me 7-8 years ago had I known then what I know now, then I try and write it in a post.
.
More often than not, if we’re considering growth, our goal should be to get that muscle as short as possible with a considerable load.
.
At the same time that means resisting movements in certain directions that will be facilitated by muscles we aren’t intending to target; which therefore reduce our capabilities of directing tension to where it’s actually intended.
.
I’ll be continuing this with a video explanation over on my Facebook page later today but hopefully the images shown right will also help give you some effective queues to think about.
.
Once weekly over in the Fulfilment Facebook group I have going I’ve been posting at least one exercise with correct and a common incorrect demonstration explaining what considerations need to be made and why.
.
Today it’ll be the lat pull down.
.
#Fulfilment

Another common problem I hear - I keep harping on about movement but guys it really is important if we’re intending to develop a specific muscle. . Not only what others tell me but I’m talking from my own experience & learnings as a result. . I always try and think - what would’ve helped me 7-8 years ago had I known then what I know now, then I try and write it in a post. . More often than not, if we’re considering growth, our goal should be to get that muscle as short as possible with a considerable load. . At the same time that means resisting movements in certain directions that will be facilitated by muscles we aren’t intending to target; which therefore reduce our capabilities of directing tension to where it’s actually intended. . I’ll be continuing this with a video explanation over on my Facebook page later today but hopefully the images shown right will also help give you some effective queues to think about. . Once weekly over in the Fulfilment Facebook group I have going I’ve been posting at least one exercise with correct and a common incorrect demonstration explaining what considerations need to be made and why. . Today it’ll be the lat pull down. . #Fulfilment - 13 days ago

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What should you actually expect in a gaining phase?
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Can you get leaner & bigger / stronger?
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Yes, but we need to be make a few considerations first; training age & experience being two, and time.
.
That’s a common shortfall I think we see, unrealistic targets; 8 weeks is never long enough for either; ‘I’m going on an 8 week bulk or an 8 week cut’ - good chance you’ll either just get a bit fatter, or you’ll fail to get as lean as you expect and fail to make much if any progress in either area, we’ve all been there at some point.
.
Using my client @peterblackshaw as an example above, it’s not the timeframe mentioned (4 weeks) that’s really of the most importance or the physical changes, what I’d prefer with reference to those is that right (when compared to left), we’re now:
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Doing zero cardio as opposed to 4x 30 minute sessions per week.
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Eating 500-600kcals more every day.
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In that time - Chest measurement has increased 3.5cm.
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Arm measurements have increased 1.5cm.
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Thigh measurements have increased 1.5cm.
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Waist measurement has continued to decrease a further 1cm.
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Weight isn’t even important it’s just good to have an awareness, hasn’t budged so far.
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Doing less, eating more but still on our way to looking better whilst getting stronger.
.
How?
.
We spent 16 weeks with fat loss being the priority first - for many this I’d advise, focus on doing one thing at a time & actually give yourself enough time. Often dieting first will be a good idea too being appreciable that fat gain is inevitable.
.
We knew our limitations & we devised a plan we knew we could maintain. - I can count on one hand the amount of sessions I know Pete’s missed, not because he’s hardcore, but because we’ve been realistic and haven’t set ourselves up for failure, lifestyle commitments are a large consideration.
.
With regards to the above, we obsessed over getting stronger, in order to do that - logging lifts, not regularly changing our workouts & keeping things basic.
.
It’s easy to just head in and wing it.
.
Direction from here is to just keep pushing food and strength. 🤙🏻 abs are cool but eating big and getting big is cooler 🤓 .
.
#Fulfilment

What should you actually expect in a gaining phase? . Can you get leaner & bigger / stronger? . Yes, but we need to be make a few considerations first; training age & experience being two, and time. . That’s a common shortfall I think we see, unrealistic targets; 8 weeks is never long enough for either; ‘I’m going on an 8 week bulk or an 8 week cut’ - good chance you’ll either just get a bit fatter, or you’ll fail to get as lean as you expect and fail to make much if any progress in either area, we’ve all been there at some point. . Using my client @peterblackshaw as an example above, it’s not the timeframe mentioned (4 weeks) that’s really of the most importance or the physical changes, what I’d prefer with reference to those is that right (when compared to left), we’re now: . Doing zero cardio as opposed to 4x 30 minute sessions per week. . Eating 500-600kcals more every day. . In that time - Chest measurement has increased 3.5cm. . Arm measurements have increased 1.5cm. . Thigh measurements have increased 1.5cm. . Waist measurement has continued to decrease a further 1cm. . Weight isn’t even important it’s just good to have an awareness, hasn’t budged so far. . Doing less, eating more but still on our way to looking better whilst getting stronger. . How? . We spent 16 weeks with fat loss being the priority first - for many this I’d advise, focus on doing one thing at a time & actually give yourself enough time. Often dieting first will be a good idea too being appreciable that fat gain is inevitable. . We knew our limitations & we devised a plan we knew we could maintain. - I can count on one hand the amount of sessions I know Pete’s missed, not because he’s hardcore, but because we’ve been realistic and haven’t set ourselves up for failure, lifestyle commitments are a large consideration. . With regards to the above, we obsessed over getting stronger, in order to do that - logging lifts, not regularly changing our workouts & keeping things basic. . It’s easy to just head in and wing it. . Direction from here is to just keep pushing food and strength. 🤙🏻 abs are cool but eating big and getting big is cooler 🤓 . . #Fulfilment - 14 days ago

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The result of a shift in focus; fat loss & gaining muscle?
.
☕️ A savoured, more aesthetically pleasing, frothy and calorie dense cappuccino Vs. A very quickly drank, strong, mug staining Americano.
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Accompanied by the look of a man that may not suggest a state of happiness, enthusiasm or energy despite being induced with high levels of caffeine. 👴🏻
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Or maybe that’s just because I was 20 minutes late. Who knows. 🤷🏼‍♂️
.
Anyway, podcast ideas & rants this morning with @lifesfwords ☕️
.
In 30 minutes we covered our thoughts on.
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The importance of:
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Realigning your perception of priorities in order to improve what you might consider more of a priority.
.
Realigning your perception of achievement.
.
Both in relationship to the average dude getting lean with more than one or two common ‘life stressors’.
.
Carbohydrates and their influence on your training performance & psychological state.
.
Mums & their common shortfalls with a diet & ‘weight loss’.
.
Why people need to understand calories first.
.
And too many other topics to mention to make this post of continued interest to you (the reader).
.
A wide variety...
.
And not a single pen was put to paper, so there lies the next step instead of continued procrastination and rants that could probably, actually make a podcast...
.
We’re thinking 20-30 minutes long. & open to ideas on subjects to cover - drop in the DM’s if you happen to read this post.
.
Despite the jokes these are actually 2 things people will often overlook - those liquid calories; they easily add up.
.
#Sunday

The result of a shift in focus; fat loss & gaining muscle? . ️ A savoured, more aesthetically pleasing, frothy and calorie dense cappuccino Vs. A very quickly drank, strong, mug staining Americano. . Accompanied by the look of a man that may not suggest a state of happiness, enthusiasm or energy despite being induced with high levels of caffeine. 🏻 . Or maybe that’s just because I was 20 minutes late. Who knows. 🤷🏼‍♂️ . Anyway, podcast ideas & rants this morning with @lifesfwords ️ . In 30 minutes we covered our thoughts on. . The importance of: . Realigning your perception of priorities in order to improve what you might consider more of a priority. . Realigning your perception of achievement. . Both in relationship to the average dude getting lean with more than one or two common ‘life stressors’. . Carbohydrates and their influence on your training performance & psychological state. . Mums & their common shortfalls with a diet & ‘weight loss’. . Why people need to understand calories first. . And too many other topics to mention to make this post of continued interest to you (the reader). . A wide variety... . And not a single pen was put to paper, so there lies the next step instead of continued procrastination and rants that could probably, actually make a podcast... . We’re thinking 20-30 minutes long. & open to ideas on subjects to cover - drop in the DM’s if you happen to read this post. . Despite the jokes these are actually 2 things people will often overlook - those liquid calories; they easily add up. . #Sunday - 16 days ago

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Here’s Joe nailing a variation of the barbell squat. 🤙🏻
.
I hear so many guys tell me that they feel pain in their lower back throughout many exercises.
.
Most of the time it’s not down to the fact that we have a weak lower back.
.
More often than not we’re experiencing these issues through movements that include the coordination of multiple joints and as a result; are challenging.
.
Take the squat for example, we need to consider our capabilities in mobility surrounding the ankles, knees, hips & shoulders primarily.
.
Any dysfunction in those areas were likely going to move incorrectly and direct tension to a place where it isn’t intended.
.
If any of those points don’t make sense to you there likely lies your problem, find out where your weakest links are and work within your capabilities if you want to train with longevity in mind.
.
Other common offending exercises that require the same considerations; bent over rows, deadlifts.
.
Later we’ll look to remove the bench and the plates supporting Joes heels to make further advancements to this movement and also possibly consider a smith machine with a greater ROM, but only when we can do so efficiently.
.
Prior to this we’ve utilised variations of the goblet squat and unilateral exercises such as split squats with the feet elevated to be able to stimulate the quads properly without moving into any dysfunction.
.
Those are good places I’d recommend starting.
.
Other queues I’d recommend you consider that I find often help my guys:
.
1. Brace the abdominals throughout - take a deep breath in, hold it in and push the abs out.
.
2. Push the hips back upon initiating the lift - don’t just think about the knees.
.
3. Keep the chest high.
.
4. Flex the knees in line with the direction of the toes.
.
Progression doesn’t just take place in the form of a loss on the scale or an extra sign of definition - this is great progress for myself & Joe considering the disciplines we’ve applied in our routine to get to this stage. Something that will promote more moving forwards. 🤙🏻
.
#Fulfilment

Here’s Joe nailing a variation of the barbell squat. 🤙🏻 . I hear so many guys tell me that they feel pain in their lower back throughout many exercises. . Most of the time it’s not down to the fact that we have a weak lower back. . More often than not we’re experiencing these issues through movements that include the coordination of multiple joints and as a result; are challenging. . Take the squat for example, we need to consider our capabilities in mobility surrounding the ankles, knees, hips & shoulders primarily. . Any dysfunction in those areas were likely going to move incorrectly and direct tension to a place where it isn’t intended. . If any of those points don’t make sense to you there likely lies your problem, find out where your weakest links are and work within your capabilities if you want to train with longevity in mind. . Other common offending exercises that require the same considerations; bent over rows, deadlifts. . Later we’ll look to remove the bench and the plates supporting Joes heels to make further advancements to this movement and also possibly consider a smith machine with a greater ROM, but only when we can do so efficiently. . Prior to this we’ve utilised variations of the goblet squat and unilateral exercises such as split squats with the feet elevated to be able to stimulate the quads properly without moving into any dysfunction. . Those are good places I’d recommend starting. . Other queues I’d recommend you consider that I find often help my guys: . 1. Brace the abdominals throughout - take a deep breath in, hold it in and push the abs out. . 2. Push the hips back upon initiating the lift - don’t just think about the knees. . 3. Keep the chest high. . 4. Flex the knees in line with the direction of the toes. . Progression doesn’t just take place in the form of a loss on the scale or an extra sign of definition - this is great progress for myself & Joe considering the disciplines we’ve applied in our routine to get to this stage. Something that will promote more moving forwards. 🤙🏻 . #Fulfilment - 17 days ago

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Meet Joe who’s just passed the 6 weeks mark of our coaching together.
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Big football fan, psychologically demanding job, wife and kids, just been blessed with a new born.
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Upon starting...
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Drank a fair bit twice every weekend, often a takeaway with the lads and wine with the missis, no real structure with nutrition but often made healthy choices, trained 5-6 times a week, including footy on a Monday and the odd cardio session..
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Now...
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Drinks a little less but not none at all, makes wiser choices if having a takeaway or some wine / a meal out with this missis, still doesn’t have a ‘diet plan’, has some grab & go stuff, but is better educated on how to manage it if so throughout the day in alignment with his goal.
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Training 4x per week, currently no cardio - we need to be able to recover and get stronger.
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Started off dumbbell pressing 12kg for a shaky 10-12, this past week we’ve just barbell pressed 55kg for a solid 12. 💪🏻 .
We’re not even prioritising ‘fat loss’ at the moment which excites me!
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Diet plans are easy, but they don’t take into consideration all the other contributing factors that life presents us that influence our ability to adhere to them, hence them in many cases being completely unrealistic and short term.
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This is the result of education being put at the forefront of a health & fitness journey & lots of feedback being relayed daily between client & coach.
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Joes effort and commitment to the process is commendable. 👏🏻👏🏻 sights ahead for something special now we’re enjoying it.
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If any of these traits sound like some of your own and you’re fed up of diets that you feel don’t work in the long run; you want to learn how to take control of your life & progress drop me a message, I’ll help and advise where possible.
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#Fulfilment #JacobButterfieldFitness #Transformation

Meet Joe who’s just passed the 6 weeks mark of our coaching together. . Big football fan, psychologically demanding job, wife and kids, just been blessed with a new born. . Upon starting... . Drank a fair bit twice every weekend, often a takeaway with the lads and wine with the missis, no real structure with nutrition but often made healthy choices, trained 5-6 times a week, including footy on a Monday and the odd cardio session.. . Now... . Drinks a little less but not none at all, makes wiser choices if having a takeaway or some wine / a meal out with this missis, still doesn’t have a ‘diet plan’, has some grab & go stuff, but is better educated on how to manage it if so throughout the day in alignment with his goal. . Training 4x per week, currently no cardio - we need to be able to recover and get stronger. . Started off dumbbell pressing 12kg for a shaky 10-12, this past week we’ve just barbell pressed 55kg for a solid 12. 🏻 . We’re not even prioritising ‘fat loss’ at the moment which excites me! . Diet plans are easy, but they don’t take into consideration all the other contributing factors that life presents us that influence our ability to adhere to them, hence them in many cases being completely unrealistic and short term. . This is the result of education being put at the forefront of a health & fitness journey & lots of feedback being relayed daily between client & coach. . Joes effort and commitment to the process is commendable. 🏻🏻 sights ahead for something special now we’re enjoying it. . If any of these traits sound like some of your own and you’re fed up of diets that you feel don’t work in the long run; you want to learn how to take control of your life & progress drop me a message, I’ll help and advise where possible. . #Fulfilment #JacobButterfieldFitness #Transformation - 20 days ago

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Just an example of some training at the moment. ‘Fluffy’ stuff and some heavier stuff, heavier stuff being RDL’s from last weeks lower session & the fluffy stuff from today’s push workout which went like so:
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A1 - Single arm chest fly 3 x 12-15
B1 - Machine chest press 4 x 10-12
C1 - Cable fly 3 x 10-12
D1 / D2 - Dumbbell front raises / Dumbbell lateral raises 3 x 12-15
E1 - Tricep dip machine 3 x 10-12
F1 - Tricep rope extensions 3 x 12-15
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I often hear from lads far too much being done in one session to potentially allow efficient work / recovery. You can only progress as well as you can recover.
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1st check in with the boss tomorrow after almost 2 weeks of ‘relaxed’ dieting I suppose you could say. To my surprise the biggest benefit I’ve noticed so far is being less ‘food focused’.
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Waking up and just going by feel & commitments for the day ahead with food is a massive weight off the shoulders I never even knew was there to start with - getting used to just eating similar foods routinely and following a loose ‘plan’ made me think things were convenient & ive realised how it was far from; I was always thinking about my next meal, now I retain so much more focus for other things that require it more. E.g. Today’s been a busy day so I’ve managed 4 meals whilst being loose with the choice of food & eaten the volume I felt I needed at the time, not met the intake I know I need for the day however so I’ve got a pretty big feed to come home to tonight.
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🥩 Rump steak & veg with a few fry light roasted chips, oats & fruit on the side and I’ll probably chuck a Cadbury’s cream egg in there because it’s just been Easter, they’ll run out soon, and well, ‘cause I can. 🤷🏼‍♂️
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#Fulfilment

Just an example of some training at the moment. ‘Fluffy’ stuff and some heavier stuff, heavier stuff being RDL’s from last weeks lower session & the fluffy stuff from today’s push workout which went like so: . A1 - Single arm chest fly 3 x 12-15 B1 - Machine chest press 4 x 10-12 C1 - Cable fly 3 x 10-12 D1 / D2 - Dumbbell front raises / Dumbbell lateral raises 3 x 12-15 E1 - Tricep dip machine 3 x 10-12 F1 - Tricep rope extensions 3 x 12-15 . I often hear from lads far too much being done in one session to potentially allow efficient work / recovery. You can only progress as well as you can recover. . 1st check in with the boss tomorrow after almost 2 weeks of ‘relaxed’ dieting I suppose you could say. To my surprise the biggest benefit I’ve noticed so far is being less ‘food focused’. . Waking up and just going by feel & commitments for the day ahead with food is a massive weight off the shoulders I never even knew was there to start with - getting used to just eating similar foods routinely and following a loose ‘plan’ made me think things were convenient & ive realised how it was far from; I was always thinking about my next meal, now I retain so much more focus for other things that require it more. E.g. Today’s been a busy day so I’ve managed 4 meals whilst being loose with the choice of food & eaten the volume I felt I needed at the time, not met the intake I know I need for the day however so I’ve got a pretty big feed to come home to tonight. . 🥩 Rump steak & veg with a few fry light roasted chips, oats & fruit on the side and I’ll probably chuck a Cadbury’s cream egg in there because it’s just been Easter, they’ll run out soon, and well, ‘cause I can. 🤷🏼‍♂️ . #Fulfilment - 20 days ago

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A common barrier I see between both male and females is the number on the scale.
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I’m not sure why I chose to use a picture of a dog but the grumpy look kind of related to the look I imagine people pulling when it shows them something they don’t want to see.
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There are so many variables that contribute towards it (I’ve mentioned a few of them in the image right)
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Not only that but our primary goal often is directly correlated, our focus might be better placed elsewhere.
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Lads in a gaining phase.
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Are your lifts increasing? What are your measurements saying? How are pictures comparing week by week? Are you even tracking those variables?
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You should be getting consistently stronger. Start logging your lifts. Don’t go changing your workouts all the time - it’s a really inaccurate way of gauging an increase in strength.
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Women.
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Presuming you’re going to take up weight training.
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There’s a few things you need to understand that may be a bi-product. (Again, that will affect this reading but not necessarily in a way that’s counterproductive to your goal)
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Increased muscle mass.
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Carbohydrates start to be stored more effectively within muscle tissue.
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Those being just 2.
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Cutting the carbs may be conducive to a rapid loss in weight and your short term satisfaction but we need to understand how they contribute towards training performance and allow us to actually progress when factored into a calorie controlled diet.
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But that’s a post for a later date.
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I’m sure we’ve all been there.
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Cut the carbs, see a short term result but not real long term sustained benefit.
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I have. We need to be aware of the bigger picture.
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Don’t let your focus be your limiting factor.
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#Fulfilment

A common barrier I see between both male and females is the number on the scale. . I’m not sure why I chose to use a picture of a dog but the grumpy look kind of related to the look I imagine people pulling when it shows them something they don’t want to see. . There are so many variables that contribute towards it (I’ve mentioned a few of them in the image right) . Not only that but our primary goal often is directly correlated, our focus might be better placed elsewhere. . Lads in a gaining phase. . Are your lifts increasing? What are your measurements saying? How are pictures comparing week by week? Are you even tracking those variables? . You should be getting consistently stronger. Start logging your lifts. Don’t go changing your workouts all the time - it’s a really inaccurate way of gauging an increase in strength. . Women. . Presuming you’re going to take up weight training. . There’s a few things you need to understand that may be a bi-product. (Again, that will affect this reading but not necessarily in a way that’s counterproductive to your goal) . Increased muscle mass. . Carbohydrates start to be stored more effectively within muscle tissue. . Those being just 2. . Cutting the carbs may be conducive to a rapid loss in weight and your short term satisfaction but we need to understand how they contribute towards training performance and allow us to actually progress when factored into a calorie controlled diet. . But that’s a post for a later date. . I’m sure we’ve all been there. . Cut the carbs, see a short term result but not real long term sustained benefit. . I have. We need to be aware of the bigger picture. . Don’t let your focus be your limiting factor. . #Fulfilment - 21 days ago

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The gym & making progress (achieving better) - it’s not going to look fancy.
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If you’re not trying to force your body & muscles under some form of stress they’ve never been induced to before you’re not forcing adaptation and a reason for them to grow and develop.
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Change your mindset.
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Just don’t be silly with it.
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Be positive.
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Be confident.
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#Fulfilment

The gym & making progress (achieving better) - it’s not going to look fancy. . If you’re not trying to force your body & muscles under some form of stress they’ve never been induced to before you’re not forcing adaptation and a reason for them to grow and develop. . Change your mindset. . Just don’t be silly with it. . Be positive. . Be confident. . #Fulfilment - 22 days ago

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Ask people for help - you’ll grow 10x quicker.
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Help others - it feels great.
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Wake up early - even if you don’t have a reason, find one.
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Be tidy.
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Eat good food.
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Listen to music.
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Exercise.
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Speak to yourself how you’d want to be spoken to.
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Treat others how you’d want to be treated.
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Smile.
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Say hello, have a nice day, please, thank you.
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Invite criticism.
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Actually take note of yourself doing all the things I’ve just mentioned.
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Tell yourself well done.
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Do things that make you feel good.
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It’s really easy.
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Woke up early, cleaned the kitchen (finally), jotted down some thoughts, ready to start the Sunday.
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#Fulfilment

Ask people for help - you’ll grow 10x quicker. . Help others - it feels great. . Wake up early - even if you don’t have a reason, find one. . Be tidy. . Eat good food. . Listen to music. . Exercise. . Speak to yourself how you’d want to be spoken to. . Treat others how you’d want to be treated. . Smile. . Say hello, have a nice day, please, thank you. . Invite criticism. . Actually take note of yourself doing all the things I’ve just mentioned. . Tell yourself well done. . Do things that make you feel good. . It’s really easy. . Woke up early, cleaned the kitchen (finally), jotted down some thoughts, ready to start the Sunday. . #Fulfilment - 23 days ago

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Imagine this, as a baby you’re taught to walk on your hands, only 3 years later somebody tells you that you should be walking on your feet.
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It’d be pretty damn hard to start walking on your feet all of a sudden. 👶🤷🏼‍♂️
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If your goal is to lose weight here’s some sound advice; move more & eat less.
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If you want to develop your physique; get ‘toned’. Be a little more cautious over ‘how’ you move.
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It’s better to start with that intention sooner rather than later.
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Example 2 shown right, would be harder to consistently execute after doing example 1 a thousand times over the past year.
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There’s going to be a part 2 to this in the format of a video demonstration by myself and maybe an article, hence the fancy picture and text.
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At least I think it looks decent anyway.
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I hear this too often. More often than not from my own experience, in most cases it’s not because of a ‘weak’ lower back.
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There are many exercises that are more frequently the culprit other than the one shown; deadlifts being a common one. (Which will be part 2 & the video yet to come)
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This was taken from my story today.
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A client demonstrating the changes we made to her set-up with the dumbbell row that will prevent the common problem mentioned above being more likely carried over into other exercises should any slight issue already be present. (Which it often is)
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Aside from the changes to her lower back region; moving towards a more natural curvature of the lumbar spine and away from hyper-extension, I mentioned on my story how the changes would also benefit recruitment of the lats.
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(As a female by the way this should be a goal - developed lats = waist appears smaller) 🤷🏼‍♂️
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Instantly thinking ‘it’s just weak’ is pretty arbitrary. Think about what you’re doing on a consistent basis that might be contributing more.
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Go check it out.
.
#Fulfilment

Imagine this, as a baby you’re taught to walk on your hands, only 3 years later somebody tells you that you should be walking on your feet. . It’d be pretty damn hard to start walking on your feet all of a sudden. 🤷🏼‍♂️ . If your goal is to lose weight here’s some sound advice; move more & eat less. . If you want to develop your physique; get ‘toned’. Be a little more cautious over ‘how’ you move. . It’s better to start with that intention sooner rather than later. . Example 2 shown right, would be harder to consistently execute after doing example 1 a thousand times over the past year. . There’s going to be a part 2 to this in the format of a video demonstration by myself and maybe an article, hence the fancy picture and text. . At least I think it looks decent anyway. . I hear this too often. More often than not from my own experience, in most cases it’s not because of a ‘weak’ lower back. . There are many exercises that are more frequently the culprit other than the one shown; deadlifts being a common one. (Which will be part 2 & the video yet to come) . This was taken from my story today. . A client demonstrating the changes we made to her set-up with the dumbbell row that will prevent the common problem mentioned above being more likely carried over into other exercises should any slight issue already be present. (Which it often is) . Aside from the changes to her lower back region; moving towards a more natural curvature of the lumbar spine and away from hyper-extension, I mentioned on my story how the changes would also benefit recruitment of the lats. . (As a female by the way this should be a goal - developed lats = waist appears smaller) 🤷🏼‍♂️ . Instantly thinking ‘it’s just weak’ is pretty arbitrary. Think about what you’re doing on a consistent basis that might be contributing more. . Go check it out. . #Fulfilment - 24 days ago

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