The Jj Method

Having a big goal doesn't mean you have to wait to see results..
My client Mirray started with me a month ago and has the goal of going from 112kg to 65kg! Now that's a big goal, but already in her first month with me she's lost 4kgs! Results can happen fast when you teach someone how to implement the right protocols into their lifestyle in a way that doesn't impact their routine too much.
The craziest part about her results?
... She's loving her food! 😋
Something that most people with fat loss goals struggle with.
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Couldn't have asked for a better day for my photoshoot 🙏🏽☀️📷 . .
I'm feeling extremely grateful because I have the BEST clients and friends 💗🤗... . . Thank you @hanabygrave @anishahumphreys @ange_rudan @clarizzafern @silkespiltijns @yukikokanemura for joining in on the fun today! 🎉
Special thanks to: 📸@marceauphotography 💄@pipschroeder13 for makeup 🦁@leoniedf for hair 🍩 @wearenutie . . You guys already know I ate all the doughnuts 😉🍩
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We need to stop demonising sugar. 🍬🍫🍦 People aren't overweight because of sugar. People are overweight because they're consuming way too much for the amount that they move (or lack thereof). The key is getting your energy balance right. Not restricting certain foods.. unless you're intolerant to them of course 💁🏽

Healthy Snack Recipes 😋👌🏽
In the lead up to my photoshoot I've had to get creative with my food.. anyone who knows me, knows I'm not just a Chicken & Broccoli girl 🥗🍗😂 So these are two recipes that tick all the boxes: ✅High in Protein... ✅ Decent calories ✅ Healthy/ good quality ingredients ✅ Delicious 😋 (which is the most important one obviously 😆)
1. Chocolate Mousse 🥑🍫
2x Ingredients + Toppings (optional) - 1 Soft/Ripe Medium Avocado - 1 Scoop of Rule 1 Chocolate Fudge Protein
Mash in a bowl until it becomes a thick creamy consistency (seriously tastes better than some store bought chocolate mousses I've had!!) 😋 you can choose to chill it for 20-30mins in the fridge if you want but it's pretty good as is and choose whatever toppings you want if you want to add toppings. My favourites are fresh strawberries 🍓 or Hazelnut Butter 🥜
2. High Protein Yoghurt 🍨
3x Ingredients + toppings (optional) - High Protein Cottage Cheese 100g - 1 Serve of Babushkas Coconut Kefir Yoghurt (62ml) - 1 Scoop of Rule 1 Vanilla Creme Protein
Mix into a bowl and add toppings. In this one I've added dark chocolate Kit Kat and Pepita Seeds 👌🏽
Enjoy!! 😋🤗
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▪️Nutrition Basics for Fat Loss▪️
Here are my 3 main tips if you're new to this whole fat loss game and don't know where to begin 🤷🏽‍♀️ . .... 🔹 Calories: Being in a calorie deficit is KING for fat loss. It doesn't matter how "healthy" you think your diet is, if you're not in a calorie deficit, you're not going to lose fat. The best way to do this is to track your intake, this ensures you stay on top of your progress + results. People think they can get by with estimating how much their intake is, but unless you've been tracking for a long time (and I mean years!) + have good knowledge of food, your estimations are going to be way off. This also means you don't have to buy into any of the trending diets out there: Keto, Paleo, Low Carb, Low Fat, Intermittent Fasting etc all result in the same thing = they put you in a calorie deficit. People complain that tracking your food is tedious but it's not, it takes 2 minutes to put your food into MyFitnessPal before or just after a meal.. quicker than sending a text to your mum 🙃 . . 🔹Protein Intake: in order to help with satiety and fullness you should ensure you're having enough protein within your diet. This normally set at 1.6-2.5 grams per kilo for females. Having enough protein in your diet will help curb hunger. It also costs more on your digestion to break protein down then it does the other macronutrients which will lead to burning more calories. . . . 🔹 Consistency: be consistent with your calorie deficit + hitting your protein and you might be surprised how quickly you start to see results. Remember a good diet is one you can stick to, so there's no point cutting out foods you love, which are too often demonised (such a chocolates, cheese, cake, ice cream, pizza) just factor them into your calorie deficit so you get a good balance of whole foods as well as your favourite snacks 👌🏽
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Want a stronger, perkier butt? 🍑💁🏽
Check out my awesome client @silkespiltijns with today's hypertrophy program:
A1 Barbell Glute Ham Raise Tempo 30X0 (shown)... A2 Barbell Hip Thrusts
🔹 BB Glute Ham Raise 🔹
Great for hitting your posterior chain, mainly the hamstrings & glutes 👌🏽 The Barbell should be firmly across your shoulders & back (not on your neck). Focus on pulling yourself up by squeezing your glutes hard and keeping a hollow position through your core so you don't hyperextend your back.
🔹 BB Hip Thrusts 🔹
Great for isolating the glutes and going heavy 💪🏽 Make sure your feet are hip width apart and firmly on the floor before you push up with your hips. As you push up, push your knees out and squeeze your glutes hard. Make sure to keep your neck neutral through the movement and keep your elbows off the box.
Silke is using a more advanced program, so to start with I wouldn't recommend doing both of these exercises back to back but incorporating them into a lower body or full body workout..
You're welcome 😉🍑💪🏽
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Finally the weekend is here 🎉 Did you know most people struggle to stay on track with their goals on the weekend?
This is mainly because we're out of our routine: during the week it's easier to have meals at a certain time & train at a certain time but on the weekend most of us don't have a hard schedule so it's easier to slip up & fall off the fitness bandwagon promising ourselves that we'll start again fresh on Monday.. sorry to say but calories and lack of exercise on the ...weekend still counts - so what steps can you put in place to stop yourself falling off the bandwagon?
Here are some tips that I recommend:
🥕Still track your calories: Regardless of what times you have your meals on the weekend or if you're at an event still track your calories, that way if you do happen to go over, you know by how much and can rectify it during the week by having slightly less over the next couple of days ⚖️
🥕Plan ahead of time for social events: If you have a friends birthday dinner on a Saturday or a girls night out on a Friday night, plan ahead for it with your food. This means you might have a smaller breakfast and lunch so you can accommodate a larger dinner or it might mean you fast during the day and consume everything in the evening when you go out for food and drinks 🍝🥂
🥕Make healthier choices when you go out to eat with your friends or family.. you don't always have to order a pizza or deep fried burger & chips 😉
🥕 Make exercise a part of your routine for your weekend: For example everyday Saturday morning you might get up and go for a 45min walk or cycle before catching up with a friend for brunch or if you're taking the kids for their swimming lesson maybe you could use that time to do laps in the pool while they're having their lesson.
The best way to stay on track is to create habits + routines within your weekend that are realistic for your lifestyle and that you can stick to 👌🏽
Any questions, comment below.. and Happy Friday!! 🙌🏽🎉
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🔺Understanding Sleep & How It Effects Your Results🔺
Sleep plays a massive role in the health & fitness game but unfortunately it isn't given the credit it's due.
〰Handling Food Cravings〰
... Many people wrongly assume hunger is related to willpower + learning to control the cravings you have. This is incorrect. Hunger is controlled by two hormones; Leptin + Ghrelin. Leptin is produced in your fat cells & the less leptin you produce the more your stomach feels empty. The more Ghrelin you produce the more hunger you stimulate whilst also reducing the amount of calories you burn (metabolism) + increasing the amount of fat you store. To put it simply you need to control Leptin & Ghrelin to burn fat effectively. Sleep deprivation makes this nearly impossible. When you are sleep deprived this triggers the part of your brain that increases your need for food, depressing leptin and stimulating Ghrelin.
〰 Stress levels 〰
Sleep deprivation has a direct effect on your stress levels as well. Lack of sleep leads to higher cortisol (stress hormone) if cortisol remains high it effects the sleep hormone Melatonin which is needed for a deep and sound sleep; bad sleep = cortisol levels continue to rise... it's just a horrible cycle! 🤦🏽‍♀️
〰 Gym Performance 〰
This is probably the most obvious one that sleep effects. Who wants to do a really intense workout when you're struggling to even keep your eyes open?! Lack of sleep means lack of energy which means your performance in the gym is not going to be optimal. It also means your muscle recovery and how your body recovers after a workout will be severely effected as well 💪🏽
A few tips for getting a longer and deeper sleep: - Set a routine with your sleep by going to bed roughly at the same time every night and waking up the same time in the morning regardless of whether it's a weekday or a weekend - Stop watching tv, phone and any blue screen activity at least an hour before bed: these tools stimulate the brain making it harder to "switch off" before going to sleep 😴 - Try reading before bed: recent studies have shown that reading has the same effect on the body & mind as meditation + its a great way to wind down - Don't have caffeine after 2pm ☕️ - If you have a high stress job which you find it hard to "switch off" with, try to write down a list of "to-do" things in a notebook; this gets what's on your mind onto paper without you worrying you'll forget anything for the next day 📝
Prioritise your sleep and watch how it effects your results 😉
If you have any questions, comment below 👇🏽
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🔹Understanding NEAT 🔹
NEAT or Non-Exercise Activity Thermogenesis is the energy we expend on doing everything aside from sleeping, eating and training. For example walking to the shops, walking your dog, doing the gardening, typing, cooking, moving house etc.
NEAT therefore takes a large chunk of our energy expenditure and plays a massive role in changing your metabolic rate which carries over to your energy balance which is key to fat loss.
... Everyone's NEAT is different and is based on their biology and environmental factors. For example you could have two individuals who are of similar size. Both are gym goers who train hard but one has a desk job and aside from training doesn't move much else; the other is really active on weekends and walks everywhere.. their NEAT levels will be completely different and so will their energy balance.
If you want to get faster fat loss results outside of training and diet then work on increasing your NEAT levels. A simple way to do this is by tracking your steps everyday and build it up 👍🏽.. Happy Monday!
P.S I didn't have a NEAT-like photo so here's one of me squatting 😆💁🏽
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Donuts over abs always 🍩🙌🏽
I used to think that if I didn't have a 6 pack, people wouldn't train with me 🙈 I put unnecessary pressure on myself that as a Coach I had to look a certain way. Funnily enough majority of the women I train tell me that I wasn't what they were expecting as a Coach because I wasn't intimidating and I was easy to approach 😆
... I soon realised that being a great coach has absolutely nothing to do with your body fat percentage!
The same goes for women who think it will make them into a "better version of themselves" So many women want to get shredded thinking that will bring them happiness and that they will finally love themselves.. I've got news for you: fat loss can't cure your negative body image and loosing fat doesn't necessarily equate to being healthier either - speak to any female who's currently prepping for a bikini comp and they will tell you that. Loving yourself is an inside job, it starts with the way you speak to yourself, your thoughts and perceptions of yourself. I'm not saying that you shouldn't have fat loss or body composition goals but ask yourself WHY?
Our goals for our health and fitness should come from a place of self respect and love and to be better because we're capable of more.. not from a place of fear, rejection and hating ourselves 💗✌🏾
Donuts from the amazing Nútie Donuts 🍩👌🏾
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Do you train with purpose?
One of the biggest mistakes I see people make in the gym is that they don't train with purpose. If you're a gym goer it's likely you will fall into one of these 4 categories: 1. You only do gym classes 2. You workout on the gym floor.. and by "working out" on the gym floor you spend all your time either on the cross trainer or treadmill because you don't know how to use the equipment or weights. ... 3. You come into the gym & use the weights + the equipment but there's no structure to your workout, you just do whatever you feel like that day or you repeat what a trainer or friend once showed you. 4. You come into the gym you have a program + plan and you know what your doing & why your doing it because you have your goals in mind and you don't want to waste time doing something that's ineffective.
If you're a number 4 then you don't need to read on. However, if you fall into any of the other categories I want you to ask yourself these questions: 🤔WHY am I doing what I'm doing and what do I want to achieve? 🤔Am I seeing the progress and the results I want to achieve? 🤔Is what I'm doing sustainable in the long term?
If you're not happy with the answers your getting, then you probably need to change what you're doing at the gym.
Please note: I'm not saying people shouldn't do classes, but that should only be a part of your fitness/training routine. Classes are fun and a great way to make fitness social but they are not tailored to your goals.
When you put purpose to something it not only changes how you approach it, it changes your mindset towards it too 😉👍🏽
If you need help with your training then please feel free to contact me 🙂
📧justinejeddypt@icloud.com 📍Crunch Fitness Sydney CBD @crunchfitnessau
📷 Falsegrip on the rings thanks to @jemma_lee32 😘
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Here's a fun fact for you.. no one, absolutely no one has the same finger prints you do, no one who has walked this earth both past or present. That's pretty crazy huh? So how do you expect to make your mark on the world with someone else's finger prints? Why compare yourself to someone else, or try to be like someone else and neglect the talents and gifting that was given to you specifically 🤔
Comparing yourself to anyone else is a waste of the person you are. So just keep doing you 💗 #happymonday

Transformation Tuesday! 🎉
Big shout out to my amazing client Angela 😄 Ange started training with me in January this year and has already lost 13KG!! 👌🏽 Weight: 105kg 👉🏽 92kg... Hips: 124cm 👉🏽 115.9cm Waist 107cm 👉🏽 91.3cm
Ange is halfway towards her goal which is to get to 80kg 🙌🏽 Well done girl, I'm so proud of you! 💕 Just shows if you put in the hard work and you're consistent it will pay off 😉💪🏽
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✖️NORDIC CURLS ✖️
One of my favourite exercises for hitting the hamstrings 👌🏽
The reason why I love this exercise so much is because it has a greater emphasis on eccentric control, which shifts the maximal force potential to longer muscle lengths. You can also use a band to help control the entire eccentric portion of the movement which will strengthen the hamstrings through the full range of motion ☺️👍🏽
... Set up for this exercise is by kneeling on a pad or soft floor while your ankles are fixed either by another person or something strong enough to lock your ankles down. As you control the lowering phase of the movement you want to try and keep as straight a line as possible through your hips to ensure you're engaging the whole length of your hamstring in the movement 🙃🔥
Thank you for the demo @silkespiltijns 😘
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"Fat makes you fat"
Not true. Eating in a energy surplus and having a bad diet makes you fat 🙃
Take this Bone Marrow which I made for dinner last night 🍗😋 it's ALL fat but it's the kind of fat your body needs!
... Bone Marrow has so many benefits for your health: 🔹 It has the hormone Adiponectin which helps maintain insulin sensitivity, break down fat and has been linked to decrease the risk of cardiovascular disease. 🔹 it's a source of Collagen which helps repair cells 🔹Also a source of Omega 3 fatty acids, iron and minerals 🔹Helps digestion and your gut health - the gelatin in bone marrow has been proven to help the intestinal lining of your gut providing relief from leaky gut and other inflammatory conditions like irritable bowel syndrome.
Now I get bone marrow might not be everyone's cup of tea so other healthy fats I'd recommend are: 🥑 Avocados 🥜 Nuts 🥚 Egg Yolk 🍶 Coconut oil or Extra Virgin Olive Oil. 🧀 Certain cheeses
Keep in mind that per gram fats are higher than carbs when it comes to calories (energy in) 1 gram of fat = 9 cals 1 gram of carbs = 4 cals
But that just means you need to be aware of the portion of fats you're having with snacks or with meals. Hope this has been helpful 😉
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😂😂😂 .. Happy Hump Day!
https://www.facebook.com/BeFitMotivation/ videos/1471016429688042/

Is stress making you fat? 🤔
Anytime you experience a threat your brain tells your adrenal glands to release the stress hormone "Cortisol" to trigger the realise of energy from cells in the liver, fat and muscle tissue in order to give your body the fuel it needs to get you out of a difficult situation. This is also called "flight or fight" mode. In the short term, being in this fight or flight mode can cause a decrease in appetite + shutting down of other "unnecessary" proce...sses such as reproduction or tissue repair. This is a protective response.
However, over the long term, being in constant state of stress has a much more negative effect on your body: ▪️It releases inflammatory compounds in your gut so you have that bloated belly look. Inflammatory compounds also harm cells & compromise health, raising your risk of heart disease, diabetes & other diseases. 👉🏽 Solution: have a diet that is rich in anti-inflammatory foods will help the body repair from the damage of long term cortisol.
▪️Stress increases your food intake (opposite to the short term effect), and appears to diminish your brains sensitivity to food intake, meaning that you could be eating but the brain doesn't register the incoming energy to lower your hunger. The result is that people will overeat without awareness of how much they've overeaten. 👉🏽 Solution: have regularly planned meals that are centred around good quality protein & fats as this will help balance blood sugar & improve release of hormones + appetite.
▪️Stress effects your sleep: when cortisol stays elevated all day long release of the sleep hormone Melatonin is reduced. Without melatonin you won't be able to sleep soundly. The growth hormone which is also released during a deep sleep is absent & the next day your insulin sensitivity + glucose tolerance drop. While cortisol continues to increase. 👉🏽 Solution: you need to gain more sleep by avoiding caffeine and other stimulants, fix your bedroom so that there isn't any light when sleeping, avoid exposure to screens such as TVs, computer, phones at least an hour before bed to help you wind down & take melatonin supplements to assist with sleep quality.
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🍽 MEAL PREP 🥒🥕🍗 Meal Prep is a great way to stay on track with your goals and prevents you being left stranded with crappy food options, but I've noticed a lot of people are afraid or avoid meal prep because of a few misconceptions around it, so I thought I'd clear up some things here... ❌ Myth 1: You have to spend hours in the kitchen ⏱ Most prep time for chopping up veggies and seasoning/prepping protein takes less than 20mins and cooking time can be less than 30/45 mins de...pending on what you're cooking and how you're cooking it. The dish that I made above is chicken schnitzel with veggie stir fry. This took me 15mins to prep and 25mins to cook.. aaand I'll get 4 meals out of this 😋 Focus on cooking bigger portions so that you can get more meals out of your time in the kitchen 😉 ❌ Myth 2: You have to be an amazing cook 👩‍🍳 While I'm all for getting creative in the kitchen, meal prep doesn't have to be fancy. Most of the time you can put chicken/fish/lamb in the oven, sprinkle it with some seasoning and then do another dish of veggies to go with it. I use the oven a fair bit to cook because it simplifies the process for making a lot of meals. ❌ Myth 3: The food will be bland and I can't eat the same thing everyday. 😒 You can choose to get as creative as you like, add seasoning to dishes or make your own sauce to go with it - benefits of making your own sauce are it's not laden with sugar and hidden additives or calories that you'll get in a supermarket bought bottle. Mix up the dishes you make so you don't have to eat the same thing everyday of the week ☺️ ❌ Myth 4: I have to plan my whole week of meals out ahead of time 📅 You can simply plan a day or two in advance depending on your schedule and the amount your cooking. Also you can use your freezer to store meals you've already prepped for later in the week if need be. Happy Prepping! 😉
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Deficit Deadlifts for Hump Day! 🏋🏽‍♀️🎉
Deficit Deadlifts are a great way of improving your lifting technique and strength. They're also great for improving range of motion and incorporating more of your posterior chain as well as your quadriceps (so you feel it EVERYWHERE in your legs 😬🔥)
If you're feeling like you've hit a wall with your deadlift try giving deficits a go in order to progress 😉💪🏽

Justine genuinely cares and is passionate about what she does, always considering the needs of the individual. Justine’s focus on my program is sport specific and she is always considering how to continually improve strength, changing up my program regularly.



The fact Justine has put up with me for so long deserves 5 stars in its own!!