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JAMIE EVANS - Online Coach & Sports Therapist

@jamie_strongmethod

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👋🏼Trying to get bigger calves since 2010
🤷🏻‍♂️Gave up to help others instead
🔥To become hunk of monks
🙋🏻‍♂️Follow for tips

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Row row row your boat 🚣‍♂️ by @jamie_strongmethod

Things we do at Nani’s house… 😂🥕
Meet Dilly the #CarrotMann.
Almost 100% carrot, with dreads made from dried up beetroot leaves. 😂
Superpowers: seeing in the dark 👀 🌙 and ridiculous levels of endurance 💪🥕
Not all superheroes wear capes. Some are just vegetables. 😂🥕🦸‍♂️ by @jamie_strongmethod

Pick 🍓 Eat 🍓 Repeat 🍓 by @jamie_strongmethod

For 13½ wonderful years, you filled our hearts with unconditional love.
Now you run free beyond the rainbow, chasing squirells, barking at passerbys, where the stars shine as brightly as you.
Sleep peacefully, our beautiful angel.
Forever loved. Forever missed.
OUR LEXI BABY ❤️🌟 😢 🙏 by @jamie_strongmethod

Yorkshire Three Peaks Challenge 27/06/26

Started out 7am, back at the car for 10pm 🫣
15 hours, 25.66 miles and over 63,000 steps.

One of the most gruelling and painful things I’ve ever done. Could’ve easily called it a day after the mammoth second peak but stuck it out and battled and limped through to the end.

A memorable experience shared with some great people. by @jamie_strongmethod

Nothing like lying down in the grass in the summer…

But not for these reasons… by @jamie_strongmethod

Parents, if non of your sets in workouts look like this…

Looking like you’re trying push one out of your excessively constipated and it feels like you’re not moving…

❌ You’re wasting time in your workouts
❌ You’re DEFINITELY don’t need an ice bath
❌ You’re not building muscle as a result

The time you spend on yourself, for yourself is crucial.

And working at the RIGHT intensity MATTERs but the truth of it is, you probably don’t train hard enough.

Do you HAVE to train this hard all the time?

Not necessarily as it depends on the programme, the exercise and the person.

But to the things that I pointed out that you THINK are important, they do matters.

👉 Getting exercise in is great and fair play to you. But you need to do it with intent. The areas in which you want to focus on and utilise the time you have efficiently.

So going in half assed on reps in 3 sets, ain’t gonna get the same ROI if you were to push yourself to your limits on 1 set.

👉 Ice baths can help with recovery but unless you’re training consistently, eating well, living an athlete like lifestyle, they’re pretty defunct.

Why? Because there are EASIER things to do that you will get more out of. If it’s building muscle tone to be strong for your kids, well jumping in one of these post workout is gonna limit that.

P.S I did them before they were a mainstream thing when recovering after games when playing football so I know all about them.

👉 if you’re not pushing yourself, you’re not building muscle. It’s as simple as that as proximity to failure does matter.

0-4 reps in reserve is the sweet spot for most. But you need to actually work to failure to know what it feels like.

Not many people (including PT’s) understand or even know this. I would even question myself.

So ye, train harder.

Thank you, bye.

Jamie by @jamie_strongmethod

It’s hard work…

Getting up earlier than you would have normally so you can have YOU time.

- Where you can get stronger,
- Increase your energy levels,
- Build your confidence so you can look and feel 100x better in yourself.

But do you know what’s even harder?

- Staying where you are right now.
- Feeling tired and sluggish.
- Struggling to not be out of breathe when walking up a flight of stairs.
- Staying out of pictures or even deleting pictures you have with your kids because you look “awful”

I wouldn’t wish the latter on anyone but this is the harsh reality that you’re facing right now.

So rather than dwelling on it or even listening to people that would put the fear of life into you for eating bread,

Or saying carbs are the devil, or that the only way to lose weight is to buy their expensive biscuit...

Choose the hard life that suits the type of life you would want to live.

That you would LOVE your child to grow up in.

Because at the end of the day, our kids are the reflection of us.

So yes it is hard to start exercising harder 2-3x per week

Yes it is harder tracking your calories

Yes it is harder drinking more water and eating more veg

But that at least will give you a better life than right now, right? by @jamie_strongmethod

Here is how dads can redefine the dad bod

Tired…

Busy…

Wanting to earn more so you find you give more of your time to others who don’t mean anything…

Which in turn, takes away from your family who love and adore you..

And then you get completely out of shape.

You’ve never had a guy like where it is right now.

You’ve never felt such a low lack of self esteem.

And you don’t don’t know where it’s ends.

But you can still turn around all of the above.

How?

Planning efficiently.

Training with intent.

Making better choices with food.

Reduce you alcohol intake.

So that your family get the best of you SO…

When you’re not working, it’s not the worse part of you they get.

Need help?

DM me and let’s chat.

Jamie

#dadbod #parents #busy #fatloss by @jamie_strongmethod

Hit save and add into your program!

#gymtips #dadbod #chestday #armday by @jamie_strongmethod

"The Magic is in the work you're avoiding"

The struggle is real when you're parent who probably feels like you don't have time to yourself.

Never mind the time to go to the gym.

It's likely you're looking in the wrong places if this is you.

Maybe you're listening to Davina...

or Eddie Abbew is making you think you're the devil for even stepping foot in super market.

They will suggest you're not losing weight and damaging your health because:

- You eat sugar

- The food you eat is processed

- The foods you eat spike you blood sugar levels and affect your gut

I'm going to pointedly say right now that this list below is far worse for your physical/mental health and your fat loss.

- Not doing any form of strength training

- Not moving more on a daily basis

- Thinking that if you miss one meal or session that was planned, your whole progress you've made will go to shit.

No it's not the sugar or your spiked insulin levels that you don't even know what that means (neither did bodybuilders back in the day yet they were ripped)

We avoid these things because we don't want to be accountable and told to change (no one likes being told they're wrong)

So you look at things you're not doing as plausible excuses.

I don't have time to train 5x a week...

That's it...

Have a day off.

You use your kids as an excuse not to exercise 1-2x more than you're currently doing right now.

Yet you don't plan the week ahead

You don't train at all never mind effectively

You "don't have time to track calories"

It takes 5 minutes.

Stop scrolling and do something that's beneficial for you.

No wonder you're not in the shape you want to be.

Be a role model and get on with the work you need to. by @jamie_strongmethod

Yes, you will know by now that,

Losing an extra inch of the waist can be done by increasing your steps.

But you know what the biggest problems dads have when it comes losing weight?

It’s this…

They want to replace fat with muscle!

They want their arms to fill their shirts.

They want to feel strong.

They want to look fit for their partners so they don’t comment on the pot belly they might have.

So yes, lose weight but getting my steps in, of course.

But BUILD STRENGTH!

Be the person your kids look up to.

Who they say there going to be when they grow up.

Not only your missus thinking phwoar when she sees you,

But your child looking up to you with admiration.

That’s a feeling that all dads should have.

Go the the gym, do some push ups at home,

And push yourself.

You won’t regret that. by @jamie_strongmethod