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@jes_murphy

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Jes Murphy IFFBB Wellness Pro
Comp Prep & Posing Coach
🏋️‍♀️ Owner @jm_fitness_team
🥉IFBBWorlds2023
🎧 @neverland._music
👇Join my team

POSTS STORIES REELS TAGGED

Working on those glutes with my girl @trainwithzuzu 🍑🫶

Need to train but not much time? Here’s a Friday afternoon quickie 😉

* Start with Glute activation
A1. Plate loaded hip thrust - 10 reps x 4 sets
B1. Reverse hyper x 12 reps
B2. Abductor x 12 reps
C1. Toes elevated Trap bar DL x 12 reps
C2. Pinloaded glute kickback x 15 reps

Thanks for the workout Zuzu!
🤳🏻 Like, save and share with your training buddy

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Working on those glutes 🍑🫶

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WE MISS YOU!! Happy Birthday from the Red Flags 🚩🚩🚩

We hope you have a wonderful day - can’t wait to celebrate with you again in person 🎈🎉🥳🎊🍾

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Getting Life back in control after Comp 🙌

A huge thank you to everyone who joined us for Part 1 of our JM Workshop Series — Life After Comp!

We created this workshop because the conversation around bodybuilding shouldn’t end when you step off stage.

The post-comp period can bring a lot of changes, physically and mentally. Whether you’re a competitor, coach or someone supporting an athlete, having the right guidance and a plan matters.

One thing we want you to remember: YOU ARE NOT ALONE. 🫶

You don’t have to figure everything out by yourself. Reach out, ask questions and surround yourself with people who understand the journey. Most importantly, give yourself the same care and commitment after comp that you gave to your prep.

✨ Need help navigating life after comp?

JM Fitness Post Comp Consults are available now for competitors, clients and trainers.

📩 Get in touch or book through the link in our bio
🤳🏻 Head to our website for ore info on our programs
www.jmfitness.net

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CHEERS TO US ‘26 🤍
#wetrainforlife #thankyouforcoming

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Celebrating three beautiful JM girls — absolute powerhouses of strength, resilience and grace. Beautiful women, inside and out. ❤️✨

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What a way to spend a Saturday morning — surrounded by a bunch of legends, talking openly about Life After Comp! @jm_fitness_team @andrea.pelone_fmgpro

Prep is hard, but what people don’t always see is how challenging the chapter after stepping off stage can be too. There’s so much to navigate, and having honest conversations with people who understand makes such a difference.

Today was a reminder that we can be proud of what we’ve achieved and still find parts of the journey tough. We’re still learning, still growing, and we don’t have to figure it all out alone.

Thank you JM Fitness for bringing us together and putting on such a useful, informative and supportive workshop. So grateful to be part of this community. Love you all 🫶 #lifeaftercomp #bodybuilding #jmfitness #legends

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We asked @newtownsupplementstore what product they recommend for competitors in off-season looking to put on lean muscle…
Here’s what they said ⬆️

@jes_murphy
@jm_fitness_team
@newtownsupplementstore

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TOP 5 EXERCISES FOR FEMALE WELLNESS ATHLETES 🏆

Building a Wellness physique isn’t about doing endless glute exercises.

It’s about building the right muscles, with the right amount of volume, intensity and progression.

Here are 5 exercises I consistently rate for developing the lower body:

1️⃣ Bulgarian Split Squat
Glutes + quads
A great unilateral movement for building size, strength and balance.

2️⃣ Romanian Deadlift
Hamstrings + glutes
One of my go-to movements for developing hamstring thickness and glute density.

3️⃣ Hip Thrust / Glute Drive
Glutes
Perfect for loading the glutes and progressively building mass.

4️⃣ Leg Press
Quads + glutes
A great way to accumulate quality volume and push the lower body hard.

5️⃣ Hack Squat
Quads + glutes
One of my favourites for building overall leg size and that strong Wellness lower-body look.

BUT HERE’S THE IMPORTANT PART 👇

The best exercises for you depend on your structure, strengths and weaknesses. A good Wellness program isn’t just about throwing every glute exercise into one workout.

It’s about identifying what needs to grow and training it properly.

Train with purpose.
Progress with intention.
Build the physique you’re chasing.

— JM Fitness

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❤️ So what happens next?

How do you navigate post-show hunger and changes in your physique?

How do you manage the post-show blues when the goal you’ve worked towards for months is suddenly behind you?

How do you maintain your mindset, find balance with food and training, and set new goals without feeling like you’ve lost your purpose?

These are the conversations we want to have.

Join Jes & Zuzu, alongside special guests Andrea, Alkira and Zuzana, for an honest and informative workshop about the realities of life after competition.

We’ll be sharing experiences, discussing the challenges competitors face and opening up a conversation around what it takes to build a sustainable relationship with bodybuilding — both physically and mentally.

Whether you’re coming off your first show, have competed for years or are planning your first season, this is a conversation worth being part of.

Because bodybuilding is about more than how you look on stage.

It’s about building a body, a mindset and a lifestyle you can sustain long after the competition is over.

📅 THIS SATURDAY — 17 OCTOBER
⏰ 11:30 AM – 1:00 PM
📍 City Gym Sydney

🎟️ Register via the link and join the conversation.

Bring your questions. Share your experiences. Let’s talk about LIFE AFTER COMP.

@jes_murphy
@trainwithzuzu
@andrea.pelone_fmgpro
@alkirarose.pt
@zuzkaheld
@robbievphotos

#JMfitness #LifeAfterComp #BodybuildingCommunity #CompetitionPrep #bodybuildingmindset

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‘After show I felt a bit lost and empty because the short term goal was gone but making a plan and a new goal before show ended helped a lot.
It was mentally tough but I felt such accomplishment when I was nailing my reverse and started to look even better and better after show and proud of myself that I stayed on plan and I believe nailing your reverse diet is very important for your mental and physical health.
It is not easy and after show was definitely harder than the actual prep. I felt so supported by my coach and whole team. Also what helped a lot was being able to be honest and open with you how post show is going so you could also coach me better.
And now I’m eating more food that ever and still lean and body feels better. Support was everything. Most I also struggled with my sleep because I couldn’t slow down after comp I felt like I need to just keep pushing and go go go but slowing down and giving your body the rest it needs helped.’
- @_jenni_fit__ JM Figure Athlete

JM Workshop series - Life After Comp
🔗 Link in bio

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‼️ Life after comp is on 17 October
Join us at City gym 11:30 a.m. in Mind Body Studio
Register using Link in our bio. We are looking forward to see everyone.

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