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John Moljo

@j.moljo

1.6K

followers

3115

following

Owner @teammoljo
M.S. Fitness Wellness and Leadership
Certified Strength & Conditioning Specialist
Air Bike Enthusiast
DJ @dj.jmolj

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Do cool (crazy) s*** with cool (crazy) people.

Here @teammoljo a blizzard means it's time for a 999 ride.

Shout out to @_jaygreen @lukerapaport and @chrisberlow for braving the cold and the 999 challenge.

Shout out to @roguefitness for building equipment that can handle all conditions. The ECHO bike is an absolute beast.

Shout out to @kanefootwear for the all conditions footwear. taken in Team Moljo Strength and Conditioning by @j.moljo

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9 months ago

Clients,

If you see this smile,

The AirBike is coming your way. taken in Team Moljo Strength and Conditioning by @j.moljo

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2 years ago

Keep building.

When you're tired.
When you don't want to.
When it's uncomfortable.
When it's inconvenient.
When your back is against the wall.

That's when it matters most. Most people will hit the eject button.

But if you can push forward in undesirable situations, if you keep building no matter what......

The things that make others feel tired and uncomfortable....

You'll be unfazed by. taken in Team Moljo Strength and Conditioning by @j.moljo

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2 years ago

What's Working?

What's Getting in Your Way?

"I hate exercising. I can't wait to get this over with and leave."
– Member A

"This week, I'm celebrating my 6-year anniversary at the gym, and there has never been a day that I didn't want to come in!"
– Member B

Here's what's interesting. Member A has also been training with us for over five years, and both members have family members who train with us as well.

Two completely different attitudes toward exercise, yet both have managed to remain consistent for years. As you can imagine, the reasons they've been successful are probably very different.

One of our primary goals at Team Moljo is to continue helping more people in our community become healthier, stronger, and more consistent with exercise. But in order to do that to the best of our ability, we need to understand what actually works for people and what gets in their way.

And that feedback shouldn't just come from the people we currently serve. It's equally important that we hear from the people in our community who we AREN'T currently serving.

For those of you who have been exercising consistently, whether at Team Moljo, another gym, or on your own, what's been the biggest reason you've been able to stick with it?

Is it accountability, having a schedule, the people you exercise with, seeing results or do you have a super cool coach that plays great music. Shameless plug for @dj.jmolj

And for those who have struggled to get started or stay consistent, what's been holding you back? Is it time, cost, motivation, fear of injury, not knowing what to do, or something else entirely?

Sometimes the best ideas come from the people we're trying to serve.

And sometimes the strategies that have worked for one person can be exactly what someone else needs to hear.

What could a business like ours do to better support you?

And if you don't want to make your reasons public, feel free to send me a private message!

P.S. New hats and new hoodies in stock. taken in Team Moljo Strength and Conditioning by @j.moljo

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8 hours ago

💜National Boss Day💜

Behind all the laughs, jokes, and funny moments is a leader, mentor, and coach who means so much so to our Team Moljo family. Thank you for everything you do, not just for our team, but for every member who walks through our doors. Your knowledge, passion, dedication, and love for what you do help make Team Moljo what it is today!

We’re grateful to learn from you, work alongside you, and be part of something you’ve built with so much heart. Of course, we also have to keep you humble and make sure you don’t take yourself too seriously!

Happy Boss’s Day, @j.moljo! We appreciate you more than you know. Here’s to the laughs, the lessons, and many more memories together! taken in Team Moljo Strength and Conditioning by @j.moljo

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3 days ago

Would you pay someone hundreds of dollars a month to tell you to drink more water, get more sleep, eat more vegetables and lift some weights?

Sounds ridiculous, right? Trust me I get it, I’ve been getting paid to do this for 17 years.

But here's the thing. They're not paying me because they don't know these things are important. They're paying me because knowing what to do and actually figuring out how to do it consistently are two completely different things.

When I first opened Team Moljo, I remember how easy it was to get caught up in all the little details of running a business. What equipment should we buy? How should the gym look? What kind of speakers should I have? What software should we use? What supplements and merchandise should we sell? Should we get a sauna? Showers? How could we make everything bigger and better?

Looking back, none of those things were nearly as important as what would ultimately determine our success.

Were we providing a great experience for our members?

Were we helping people get results?

Were we building relationships and creating a community that people genuinely wanted to be part of?

Those were, and still are, the fundamentals. And the better we got at them, the more everything else seemed to fall into place. I share this because I see the same thing happen all the time in health and fitness, and honestly, in plenty of other areas of life.

Before spending more time trying to optimize the details, take an honest look at your foundation. Whether you're building a business, managing your finances, learning a new skill, or improving your health, the principle is usually the same.

Get really good at the basics before worrying about mastering the advanced stuff. taken in Team Moljo Strength and Conditioning by @j.moljo

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4 days ago

You probably already know what you have to do. So why aren't you doing it?

One of the most important things to recognize as a coach is whether someone is having an information problem or an implementation problem.

People know they should exercise. People know fruits and vegetables are a healthier choice than chips and cookies. People know they should drink more water than vodka. And I bet 9/10 adults will tell you that 8 hours is a great amount of sleep.

So if you know all of these, then why aren’t you doing it?

You don’t have an information problem. You have an implementation problem. You just can’t figure out how to make this knowledge work in your actual life.

Most people will look for a coach with a “certification” to help them. Can they be helpful, sure. This is what I have built a career on. But when I first started in 2009, at 21 years old, with many certifications, do you think I had any clue how insane the working mother of three toddler’s life was. The strategies that were working for me, would not work for her. I still lived at home, my parents still bought the groceries, I worked at a gym and I could spend 3 hours working out if I wanted.

Now in year 17, I have learned that finding people in similar life situations who have solved similar problems is the biggest coaching hack there is.

This is why gym communities are great, it’s much easier to find someone there who shares a similar life and learn about the strategies they used to succeed.

So maybe you are looking for someone who:

Had a demanding career and still figured out how to train.

Lost significant weight and learned what was actually sustainable.

Raised kids while prioritizing their own health.

Trained around injuries or limitations.

Been an athlete and had to adjust their expectations as they got older.

Tried extreme diets, six-day programs, supplements, challenges, etc., failed at some of them, and eventually figured out what actually works.

The focus should be on trying to find someone who has successfully navigated where you're trying to go.

Maybe that's a coach. Maybe it's a training partner. Maybe it's someone in your gym. Whoever it may be, you got to find them! by @j.moljo

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14 days ago

PARENTS!!! Are you running your student athlete into the ground? by @j.moljo

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17 days ago

Shout out to my great friend and coach @phil.mcdougall
For another awesome birthday workout.

Warm Up

• Row – 38 Calories
• Ski Erg – 38 Calories
• Echo Bike – 38 Calories

Easy pace.

Main Workout

1. Turkish Get-Ups
8 Minutes EMOM
32 kg
1 rep/minute (alternate hands)

2. Kettlebell Swings
8 Minutes
32 kg
5 reps per hand every minute (10 total)

3. Double Kettlebell Clean + Press
8 Minutes EMOM
2 × 24 kg
5 reps/minute

4. Step Downs
6 Minutes EMOM
60 lb Sandbag/ Knee High box
8 reps per leg/minute

5. Pull-Ups + Deficit Push-Ups
8 Minutes EMOM
5 Pull-Ups
10 Deficit Push-Ups
Each min

Finisher

38 cals each as fast as you can

• Row
• Ski Erg
• Echo Bike by @j.moljo

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4 months ago

Oompa Loompa week @teammoljo deserved a post.

This week is Power Ranger week.

Comment suggestions on any themes you would like to see next!

***No members were harmed in the taking of these pictures.
***Some Oompa Loompas are accurate to scale. taken in Willy Wonka's Chocolate Factory by @j.moljo

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4 months ago

Some updates on the legend himself. Greg.

Last week we started standing up without having to grab onto something.

Working with Greg has been one of the most rewarding experiences.

His work ethic 10/10.

His attitude 10/10.

His music taste 10/10.

Grateful to be a part of his journey, and excited to see his continued progress. taken in Team Moljo Strength and Conditioning by @j.moljo

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5 months ago

Yesterday I gave a presentation to students from the @sunyplattsburgh Fitness Wellness and Leadership major.

One of my many talking points was letting the students know that by choosing this major, you will one day potentially be one of the most important people in someone's life.

By supporting someone in their health and fitness journey you will have the POWER to have a huge impact on their life.

And in the famous words of Uncle Ben

"With great power, comes great responsibility".

The next talking point....

Are you prepared to handle all of that responsibility?

(Quick intro to my Iron Man obsession)

You may not be ready right now, but you can be...

as long as....

You are constantly making upgrades.

If you follow Marvel movies you'll notice that every time you see Iron Man in a movie, he had a new suit with new upgrades

Each upgrade, designed to tackle bigger problems.

In Iron Man 1 he builds a suit to escape a cave

In Avengers age of Ultron he builds the Hulk buster suit to go toe to toe with the Hulk.

In Avengers Endgame he has the Mark 85 to help defeat Thanos and wield the infinity stones.

Iron Man had a unique ability to solve problems. Big problems.

In the health and fitness industry, you're ability to solve problems will be instrumental to your success

Be like Iron Man. Solve big problems. taken in SUNY Plattsburgh Fitness Center by @j.moljo

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7 months ago