maegan pull up

This morning, my client, Phyllis amazed me and herself.

I’ve been training her since June 2011 and when we started, she had difficulty performing pushups on a massage table (hands on the edge of a table, feet on the floor).  Not to put her down at all, but just to give you an idea on where she started.

Well, Phyllis, is a young 62 and has decided to make fitness apart of her life.

She has been very successful over the past 6 months and has hit many milestones along the way.

This morning she hit another – she performed her 1st body weight chin up, neutral grip EVER in her life.  I’m sooo proud of her.  The look on her face after completing the repetition is why I love my job so much.

It’s never too late to start, you just have to want it enough.

I’ve also helped other female clients achieve great upper body strength, something that women are not known for having much of compared to guys.  Check out my buddy and fellow personal trainer and massage therapist Meg Mounce performing a pull up in the picture above.  I’ve helped many female clients perform chin ups including my wife Julia.  I’ve been strength training her for the upcoming track and field season.

This was her last week – let me set the stage first.  I’ve been strength training her since August 2011 consistently.  She had decent upper body strength – being able to perform roughly 8 body weight chin ups.  She started doing weighted chin ups in August with 5lb.

She flicked on her Beast Mode switch for this:

“Hey Jon, I’m female – how can I start doing chin ups?”

I’m glad you asked.  Here are some tips.

First some lingo:

  • Chin ups: double underhand grip
  • Pull ups: double overhand grip
  • Neutral grip: palms facing together grip

1. Incorporate band assisted pull ups or machine assisted chin ups into your program.  In one workout, perform 5 sets of 5 repetitions within a circuit or as straight sets.  If performing as straight sets, take 90 second rests between sets.

2. Incorporate pull up negatives in your program. Jump up to the top position of a pull up and go down as slow as you can (called the  eccentric phase).  Jump up and repeat.  Perform 5 sets of 5 repetitions on a different day during the week.  Incorporate into a circuit or perform as straight sets.

3. If possible, try to perform chin ups/pull ups on rings.  They are easier on your joints.  If not, focus more on neutral grip and double over hand grip pull ups.

You can purchase rings here.

4. The more times you can do assisted or negative chin ups during the week, the better and stronger you’ll get.

Incorporate the tips above and see how many you can do after a month.

Good luck,

-JK

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

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