J. Helms Training

To help pay for school one summer, I became a landscaper. One day when I was mowing my boss pulled me aside and told me that if I am going to continue to wear headphones than I better know my machine. Not knowing what he meant I look at him puzzled. He explained to me and I suddenly became aware of the sound my mower was making. Being the stubborn college kid I was, I could not go a day without my music therefore I was determined to be in-tune with my machine - mower, saw, w...eed eater etc. I carried this story into my rowing career. Thinking the better I knew my equipment the faster I could go. Feeling the water meet the oar, the pressure letting up on the face of the blade, and the send of the boat. This thought process then carrying into my strength training. Feeling the load sturdy on my back, trunk tight, and everything locked in. Now, I tell this story to my client/athletes. Know your machine. It takes time and discipline (I am still learning) to come aware of the acute changes due to sleep, nutrition, and training. And even more discipline to feel the changes manifest in your body (energy levels, pain, chronic stiffness etc). I feel this story is appropriate to share because something about the ‘holiday season’ ignites training styes and nutrition regimens that make a very in-tuned person throw what they know about their body out the door. Remember, you know your body best. So if this new cure all training/diet plan you start makes you ache or feel like . LISTEN. . . . . #lifelongpursuit #livetoliftanotherday #jteam #jhelmstraining #90daystoStrength #onlinetraining #kc #kcmo #brickyardfitness

#TipTuesday : If your 2021 goal is to hit the gym: Start gradually. 3x week; 30 min of work. Bite size pieces, longterm results.#TipTuesday : If your 2021 goal is to hit the gym: Start gradually. 3x week; 30 min of work. Bite size pieces, longterm results.

New Year means a new blank spreadsheet for all the training and business data. #TalkNerdytoMe Anybody else get excited for that? . .... . . #newyear #jteam #jhelmstraining #kc #kansascity #onlinetraining #smallbusiness #lgbtqowned See more

NOT ACHIEVING YOUR GOALS? THREE QUESTIONS TO ASK YOURSELF: 1. Are you consistent? 2. Does your training match your goal?... 3. Does your intensity match what you want to achieve? These are the very first few questions I ask a trainee who is not reaching their intended goal. Common errors: 1. Abandoning the plan when something comes up (aka bandwagon mentality) 2. Following the same training plan over and over and expecting a different result OR following a training plan meant for someone else/different goal 3. Intensity is too low. [Arguably the most important point] Two ways to define intensity - mental intensity (aka will/determination) and loading intensity (how much weight is on the bar. --> In this case, one or BOTH are too low Need help? Link in bio #jteam #jhelmstraining #strength #TipTuesday #athlete #retiredathlete #onlinetraining #remotecoaching #fitness #kc

First Lower Body Finisher at the new Training space : Every 90s 1. 10 Heavy Swings 2. 10m Prowler Sprint... Every strength session ends with a bang North Kansas City peeps - spots available for small group training or personal training. Application: https://forms.gle/sggeEYeNXzPQwqaC9 . . . #brickyardfitness #jteam #jhelmstraining #fitness #strength #barbell #kc #kcmo #womenwholift #kansascityfitness

Back Extension w/ Limited Equipment - Back extension exercise is a staple in my client's training because it help build a strong backside and keep nagging lowback pain away. Not everyone has access to an incline or horizontal back extension machine so a Yoga ball does the trick. ... Major : -Keep feet flat on wall -Try to go as low as you can -Extension coming from the spinal muscles and glutes Add this to the end of your next lower body day and tell me what you thing. #jteam #jhelmstraining #kc #kansascity #fitness #strength #strong #womenwholift #barbell #bodybuilding

Why is training upper body relevant to your physique, strength, and performance ----besides just having bigger biceps? . . Let's start from the top : First, upper improves your physique by making your proportional to your lower body -- we all know the no leg day group or vise versa.... . Second and arguably the MOST important reason, the stronger the upper body is the more weight you can lift from your lower body. Why does that matter? More weight lifted --> More muscle --> less body fat = better performance. . Lastly, training upper-body keeps you healthy in the long term for training or sport. The largest upper-body muscle in the body is your Lats (lattisimus dorsi). This epic muscle crosses the hip joint so the stronger you make this muscle the more stable the hip joint is which means less hip, back, and yep, shoulder pain! . So no matter what your goals are: muscle, fat loss, competition, or just being the strongest Mother F***er in the room, focusing on a day of upper-body will benefit your goals. . Hopefully that changed your feelings towards chin-ups and bench press. Happy training! Xoxo Coach J . . . . Need help achieving a chin-up? Link in Bio . . . #jteam #jhelmstraining #chinup #bench #upperbody #strength #kc #kansascity See more

Remote client @nicolematos44 demonstrating how to properly execute an Overhead Press: 1. Elbows under the wrist (stack joints) 2. Lockout with bar over the middle to back third of head 3. Mobility Coming from the shoulders and not the ribcage (don't lean back) ... 4. Trunk stable and engaged Overhead Pressing, when done right, is an effective exercise for shoulder mobility, shoulder stability, and bracing strength (core). Nice job, Nicole! #jteam #jhelmstraining #strength #strong #fitness #onlinetraining #onlinecoach #kc #kansascity #performance #womenwholift

I have 5 spots available for online coaching* Requirements: 1. Can train at least 3x/week 2. Has some knowledge of working out... 3. Can commit to 3 month transformation If you or someone you know fits the requirements & is interested click/share application below. https://forms.gle/udAUZaZLjhineeoK6 *Online Training is a cost effective and flexible way to achieve your fitness goals w/o living near my gym

Hiiiiii In case we haven't really met before, my name is Jordan. If you have been following, you know my mission is to show YOU that your health and fitness journey can be different. Traditionally, fitness has this one-size-fits-all approach with unrealistic expectations. As a gay, non-binary, person --- that's a no for me. ... Training should make YOU feel good about YOURSELF -- not the other way around. If you are a part of my team, we find a plan that fits your schedule, experience, habits, and most importantly, YOUR life. Train Differently -- That's my Mission. #jteam #jhelmstraining #onlinetrainingcoach #kansascity #olathe #personaltraining #coach #fitness #strength #bodybuilding #barbelltraining #performance #athlete #nonbinary #gayowned #kc

How do you know where you're going if you don't remember where you started? Tip keep a training journal to track your trajectoryHow do you know where you're going if you don't remember where you started? Tip keep a training journal to track your trajectory

Remote Client @mackenzi_lee_ crushing the advanced ring push-up . . The ring push-up is part of my team’s progression to the strict dip. The Dip is awesome movement for pressing strength, motor coordination , and shoulder stability. Here’s our progression:... 1. Push-up Negatives 2. Push-up 3. Ring Push-up 4. Ring Push-up Feet on Box 5. Dip Negatives 6. Dips Keep crushing it, @mackenzi_lee_ ! . . . To see more about the importance of Dip strength check-out my favorites @kilostrengthsociety & @stephane.cazeault . . . #jteam #jhelmstraining #onlinecoach #training #strong #strength #rowing #lifting #running #strongforlife #fitness #funtionaltraining

A common misconception with Bench Press is thinking it is an exercise just for powerlifters or football players . . Bench Press is great tool to build the whole upper-body and if done right, full-body power .... . 1 Shoulders locked in 2 Trunk tight 3 Heels driving into the floor . . #benchpress #jteam #jhelmstraining #fitness #strength #bodybuilding #powerlifting #kc #kansascity See more

A common error to achieving a chin-up is using bands or a chin-up assisted machine -- opt for ring row or TRX rows that require you to pull your own bodyweight #trainingtip #chinup J. Helms Training The J-Team Full Read Here: https://www.jhelmstraining.com/post/chin-up

<> 1Frequency - You must practice chin-up variations at least twice a week 2Pull your OWN weight - Half the battle of achieving a chin-up is getting your muscles used to holding your body in the air while gripping a bar. Opt for ring rows instead of band assisted chin-ups to progress into the movement ... 3Volume - Improve total reps across multiple sets versus multiple reps in one set. 6 sets of 1 versus only 3 reps in the first set. .....continue in bio . . . . . . #jteam #chinup #jhelmstraining #pullup #strength #kc #kansascity #strong #fitness #bodybuilding #powerlifting #functionaltraining #onlinetraining #coach #blog