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 chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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!

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.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

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