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@onept.usa

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Leading Personal Trainers in Body Transformations.
Science Backed Methods. Client Proven.
📍Miami | 📍Fort Lauderdale
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In a world full of quick fixes, remember to slow down, stay consistent, and trust the process. ✨
Real progress isn’t built overnight—it’s built on repeat. Nourish your body with good food, train hard, and shift the goal from being just skinny to being strong. 🤎💪

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LOCK IN….🔒

📲✅Dm me “RESULTS” for 1:1 weight loss help now!

IT’S. THAT. FU*KING. TIME!🔥

If YOU are still WITHOUT your goals LISTEN CLOSE..

This is how you SMASH success and FLY BY everyone.

RIGHT NOW is when 99% of the world LETS UP.

It’s the holiday season. Good times. Excuses. Laziness.

And no one seems to care because everyone does it.

My ENTIRE LIFE changed when I approached the holidays different.

When they take their foot off the gas? Mine stays on. ⛽️

This gave me a THREE MONTH edge.

When I lost the FIFTY LBS, I couldn’t believe how effective it was.

Just visualize you GAINING ground on your goals.

Losing weight instead of gaining it.
Building muscle instead of fat.
Sharpening your mindset instead of dumbing down.

And when the year ends? You’re at your BEST.

And your prize? You get a Fresh 12 months to KEEP IT GOING.

Now think how much BETTER every aspect of your life would be with this gameplan…

Compared to WASTING the rest of the year…
Waking up in 2027 tired, worse, and just starting to walk…

Will you ever catch that other version of you?? NO. 🏃🏽‍♂️‍➡️🏃🏻‍♀️‍➡️

But success doesn’t wait for anyone.

Neither does time.

Trash your excuses and let’s get started.

📲Dm me “RESULTS” and I’ll show you how to 1:1

❤️this!

#howtoloseweight #weightlosstips #goals #miami #fitnessbyjc

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Mobility isn’t just about stretching.

Over the years, three coaches have particularly influenced how I approach improving a client’s mobility, movement quality and strength.

1. Tudor Bompa: Anatomical Adaptation

Bompa popularised the idea of preparing the body for more demanding training through progressive exposure to resistance and training volume.

The takeaway? Before increasing the demands of a programme, make sure your client has the capacity to tolerate them.

2. Jay Schroeder: Extreme Isometrics

Schroeder’s approach uses prolonged muscular contractions, often at long muscle lengths, to develop strength and control in challenging positions.

The takeaway? Sometimes improving mobility isn’t about accessing more range, but developing the ability to produce force in the range you already have.

3. Luke Leaman: Back-Loaded Structural Balance

Leaman’s approach combines mobility work, isometrics and loaded movements before progressing towards more demanding strength training.

The takeaway? If a client struggles to access or control a position, we can use targeted interventions to help them develop both.

Now here’s the important part.

All three methods have principles supported by exercise science, and a ton of anecdotal evidence but that doesn’t mean every approach will work for the client in front of you.

And that’s something I think coaches need to get better at understanding.

You don’t need to follow one methodology religiously.

You need to understand the adaptations you’re trying to create, who the client is, what ranges they have available, what they own and tolerate before selecting the appropriate tools and know when to progress.

Learn the principles. Question the methods. Coach the individual.

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Consistency is the whole game…

Show up, do the work, and keep going even when you don’t feel like it.

If you stay consistent, the results will follow.

#Consistency #FitnessMotivation #FatLossJourney #OnlineCoaching #FitLife

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People often talk about periodisation methods

🏋️ Undulating

🏋️ Linear

🏋️ Conjugate

🏋️ Norwegian Method

🏋️ DUP

But do you really understand them or are you regurgitating what another mentor has taught you?

Louie Simmons utilised a lot of conjugate methods because it works for his powerlifters but would it work with a begginer to the gym?

Charles Poliquin loved a more undulating block periodisation for his athletes but would this big jump in intensity work well for someone coming off an injury?

Daily undulating periodisation is great for people who travel long haul frequently or in season athletes but for most it’s a jack of all trades and master of none approach.

True coaching is being able to understand the individual in front of you. What they are capable of, what their goals are, what their psychology is like and find the most efficient method for the job.

SMU doesn’t teach principles it teaches understanding

When to apply and when to adapt.

Our signature systems course is the first step to building your core methodology allowing you to dive into exactly what your clients need to get results on demand.

DM the word SYSTEMS to learn more

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Do you find yourself always needing to cue your clients but they simply don’t understand?

It’s likely your set up that’s to blame!

Ask yourself these questions…

What joints do you want the client to move?

What should not move?

What strategy do you have to stop them moving?

For the last question you have two options….

Use internal stability and skill: essentially does the client have the ability to lock things down themselves

Or can we take this out of their hands with our set up

For example here adding the head rest allows me to lock in a position that keeps my arm path in line with my lower pecs

I don’t need to control my hip or spine anymore

The machine controls my arm path and limits the ability to move my elbow

Meaning my only thought is beast the fuck out of my pecs!

So before you ask what cue is best

Ask yourself is my set up truly dialled in

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All gas, no brakes, from this point on 😤
⠀
⠀
#GetItDone #ApplyPressure #HesHim #Strava

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✨Just a girl in her element ✨

#tennis #shopping #nyc #usopen2026 🎾

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The “basics” aren’t always basic

There is no universal exercise everyone should do

And not everyone should perform exercises the same way

Structure dictates function

It dictates range of motion

For our full exercise mechanics education library and weekly live calls for £49pcm

DM the word collective

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Good at failing 😅🥲

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Why it’s important to not just think of anatomy as origins and insertions

What does force change?

What impact does that have on how the client moves?

How you can utilise this to your advantage?

This is how the best coaches problem solve!

Want to unlock this super power? DM collective

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Can your client control every range of a movement?

Do they know what the short and lengthened range feels like?

This is the fundamental before we even talk progressive overload

Before we talk volume and sets per body part are the sets your doing even effective

Let’s take this set up for a cable fly…

The pec horizontally addicted and internally rotates the shoulder

This allows us to load the short position.

The opposing arm allows us a counter force for stability

And we can then move into a fully lengthened position in ER and extension.

This is a great exercise for a C series for those who want a little extra volume on their chest without much systemic fatigue

Or a great way to create awareness through the full range before diving into our main press

For our full program template library DM collective

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