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 originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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