JP Mullowney

The alarm clock rings. “Oh God”, you think, “How can I possibly train this early in the morning? I just know this will be a terrible workout, I’ll be so weak”. Ring any bells? Or perhaps you get home from work and think that after all day you can’t possibly perform to your potential during your evening workout. While either of these scenarios may be far too familiar to you, it’s worth considering the science that has been conducted on circadian rhythms (your body’s natural clock) before you put off that New Year’s resolution for another year.

The Science:

In one of only a handful of studies examining the topic, researchers at the University of Rhode Island examined the influence that time of day at which a workout occurred had on the mental readiness, power, and force output (But not swoliness!?) of college aged men. These poor fellows were strength tested at four different times of day, 4:00 (ROUGH!), 10:00, 16:00, and 22:00. Interestingly enough, there were no differences in force output, power, or mental readiness between any of the test times.

The Take Home Message:

So what does this mean for you? Well if you are only able to exercise during the early morning or later in the evening than this research indicates you should achieve the same results as any other point in the day! While lack of a comfortable time to exercise may be a good excuse for many people, don’t let it be yours! This New Year’s, instead of making another excuse, make a commitment to yourself!

References:

Hatfield, D.L, Nicoll, J.X., Kraemer, W.J. (2016). Effects of circadian rhythm on power, force, and hormonal response in young men. The Journal of Strength and Conditioning Research, 30(3), 725-732.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

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 started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

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