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The #1 Reason People Can’t Lose Weight
The #1 Reason People Can’t Lose Weight
Fitness, Nutrition, ExerciseJay DarkoSeptember 28, 2018Losing weight, Nutrition, Eating, Workouts, Body FatComment
The Most Common Fat Loss Mistakes
The Most Common Fat Loss Mistakes
Nutrition, MotivationJay DarkoSeptember 28, 2018Body Fat, MotivationComment
How To Stay Motivated To Lose Weight
How To Stay Motivated To Lose Weight
Jay DarkoSeptember 28, 2018
My Biggest Training Struggles Early On
My Biggest Training Struggles Early On
Jay DarkoSeptember 28, 2018
5 Reasons You’re Feeling Bloated
5 Reasons You’re Feeling Bloated
Jay DarkoSeptember 28, 2018
The Best Way To Approach Training When Starting Out
The Best Way To Approach Training When Starting Out
ReddSeptember 28, 2018
Is Intermittent Fasting More Effective for Fat Loss?
Is Intermittent Fasting More Effective for Fat Loss?
Jay DarkoSeptember 28, 2018
 
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Jay is a Gold Coast based Personal Trainer and Online Coach.Whether you’re an everyday person or an elite athlete looking to improve your skills, Jay has the experience to transform your physique and improve your performance.

RECENT INSTAGRAMS

💦ABS Circuit💦 (Don’t forget to SWIPE & SAVE for later)💫 ———— I’ve been loving incorporating Abs back in to the end of my training sessions lately - I will usually pick three exercises and repeat the circuit three times so I suggest thats what you should do here! 🤙🏽 ———— 1. Bicycle Kicks 4 x 12 SUPERSET: 2A. V-Sit Twist (Medicine Ball) 4 x 12 2B. Abdominal Crunches: 4 x 12 + Dropset on last set ———— Struggling to lose that stubborn body fat? My transformation Challenge starts June 10th. To join Apply using link in bio: @leanbodiesbyjay 💪🏽 .
Outfit from @DOYOUEVEN 🔥 hit doyoueven.com and use my code “JAY10” to SAVE on them! . . . . . . #absworkout #sixpack #workoutroutine #fitnesstips #compprep #workoutoftheday #fitnessjourney #fitfam #igfitness #igfit #fitspo #fitsporation #fitlife #fitnessmotivation #leangains #fitnesslifestyle #fitnessmodel #fitnessgoals #fitnessfreak #physique #fitnessaddict #mensfitness #fitnessphysique #fitnesslife #bodybuilder #workoutvideo
What Happens When You Start a NEW Fitness Plan: . It’s GO time. You’ve got a meal plan & workout program from so-and-so, & you’re READY. You eat perfectly according to your plan all week, fitting in every workout. You’re seeing results and starting to see how you could reach your goals. FINALLY, you think. I’M GONNA REACH MY GOALS! But over time… it stops feeling good. Sticking to your diet feels less rewarding & more like it’s holding the rest of your life hostage. The diet is getting old, & you’re sick of skipping dinners out with friends and popcorn at the movies. You lose motivation… & something that just a few weeks ago felt so good now only causes you stress. One skipped workout turns into two. One drink at dinner turns into two. One day of being off your meal plan turns into a week. You’re mad at yourself for “failing”, but you can’t seem to motivate yourself to get back into the plan. So you give up. And you’re back where you started… facing the same weight you thought for SURE you were going to lose this time, but with LESS confidence in yourself and MORE frustration. Despite what we all know about sustainable eating and workout habits… I see people fall victim to fad diet after meal plan after detox… hoping for what they want so badly: . To FINALLY lose weight and feel good in their skin. To fit back into the clothes in their closet & not leave every fitting room at the store in tears. To feel confident and like themselves, every time they look in the mirror. And the fact that they CAN’T seem to get there is MADDENING. Mannnnn. I know. I KNOW. But there’s a way out of the madness. There’s a pathway to the results you seek, & it’s available to you. You’re hearing me talk about @leanbodiesbyjay coaching program a lot. You’re curious, but skeptical. After all your failed dieting attempts, I don’t blame you. But this program is different. It’s not restrictive, it’s not a meal plan. It’s about gaining your WHOLE life back, WHILE getting the results you need. Stop the madness. Start living. I stop taking applications in 3 DAYS, so if you have a feeling in your gut that this is the program for you.. TAKE THE LEAP OF FAITH. 💛 Link in bio.
There’s been a lot on my mind lately, but here’s something I’ll leave you with. Things. Get. Better. No matter what you’re going through right now. No matter how scared you are. No matter how bad things might look. No matter how stuck you feel. No matter the anxiety, the pain, the fear... I can tell you that things get better. And if you’re reading this and thinking, “No it doesn’t.” Then know this: Things just haven’t gotten better for you YET. But they can. You just need to have faith. PS: @DOYOUEVEN Now has FREE Shipping Worldwide until Thursday 6/06 8pm AEST🔥 hit doyoueven.com and use my code “JAY10” to SAVE on this outfit!
Here’s a few of my favourite shoulder exercises 🔥⚡️Give these a try ASAP if you fancy BIG boulders and an insane pump 🤙🏽 ———— ⠀⠀⠀ Full workout details below ⚡️ ⠀⠀⠀⠀⠀ 1. Bench Lateral to Front Raise Combo - 4 x 10 ⠀⠀⠀⠀⠀ 2. SUPERSET: ⠀⠀⠀⠀⠀A. Upper Body Pull - 4 x 15 ⠀⠀⠀⠀⠀+ ⠀⠀⠀⠀⠀B. Seated Lateral Raise - 4 x 12 ⠀⠀⠀⠀⠀ 3. SUPERSET: ⠀⠀⠀⠀⠀A. Shoulder Press - 4 x 12 (elbows in) ⠀⠀⠀⠀⠀+ ⠀⠀⠀⠀⠀B. Bent Over DB Raise - 4 x 10 ⠀⠀⠀⠀⠀ Don’t forget to HIT SAVE so you can do it when you’re next hitting shoulders! 🙌🏽 ———— Let me help you build your dream shape! Next transformation challenge begins 10th June. Apply using link in bio: @leanbodiesbyjay .
Outfit from @DOYOUEVEN 🔥 hit doyoueven.com and use my code “JAY10” to SAVE on them! . . . . . . #shoulderworkout #shoulderday #workoutroutine #fitnesstips #compprep #workoutoftheday #fitnessjourney #fitfam #igfitness #igfit #fitspo #fitsporation #fitlife #fitnessmotivation #leangains #fitnesslifestyle #fitnessmodel #fitnessgoals #fitnessfreak #physique #fitnessaddict #mensfitness #fitnessphysique #fitnesslife #compprep #bodybuilder #doyoueven #bouldershoulders
Three things to remember and believe that can start making fat loss easier and more enjoyable TODAY: 1. You are not stuck. No matter what position you’re in now with your mindset and practice of health and fitness, you have the propensity every day to make things AMAZING. You are NOT stuck. 2. Limiting beliefs are a choice. Everything in life is neutral - choosing to believe “I’ll never lose this weight” or “I such at this” is a reality YOU choose to create with those beliefs. It’s not set in stone. Change your beliefs about what’s possible, and you will change your reality. 3. Accept that discomfort and resistance is part of the process, not a sign that something is wrong or that you “can’t” press on. If you want to change, it won’t be easy. It will require some sacrifice, some compromise, and some hard work. Sometimes a LOT of sacrifice, a LOT of compromise and a LOT of hard work. THAT’S OKAY. Prepare yourself for that, and don’t let it knock you down when the hard times come. It’s part of the process of anything amazing. 💛 . What other thoughts and beliefs have empowered you in your fitness journey? Ps: Only 7 days until my next transformation challenge starts! You need this. Link in bio. @leanbodiesbyjay 
Outfit from @DOYOUEVEN 🔥 hit doyoueven.com and use my code “JAY10” to SAVE on them!
Are you DONE with fitness?👇🏽 . Every Monday, you try a new approach to your diet, wondering, “Is this what I should be doing?” As the week goes by & the scale isn’t moving, doubt creeps in. “Is this not right? Maybe I should carb cycle… but will low carb ruin my metabolism?… am I doing too much cardio?” The doubts don’t stop. By Friday, the scale is UP a pound, & you’re fed up. Discouraged. Emotional. You decide to roll through the drive thru for breakfast, & your diet plan is derailed from there. You beat yourself up. You’re scared you’ll never reach your fitness goals. You’re scared you’ll never be consistent. You decide next week will be better, & you have hope, so you decide to go through the drive through for dinner. What’s one more fast food meal? You’re starting over next week, so this is fine! Right? But it’s not fine. You blow your diet all weekend and are up even more weight on Monday. The discouragement hits again. “Why bother?”. You skip the gym. And you decide, “This week is ruined. I don’t care. This is too hard.” But you do care. And as your pants get tighter and tighter, you know you can’t self-sabotage forever. So you make a plan to start again on Monday… hoping THIS is the time it works out. But you’re scared… because this is how it ALWAYS goes for you. Is this you? Aren’t you tired of this cycle? Don’t you need it to end? I KNOW you need it to end. For something to change in this cycle you’re in… you’ve got to do something different. That might start with getting help. REAL help - REAL accountability - from someone who knows what they’re doing. I help men & women out of this exact cycle EVERY single day. Hundreds of men & women. And you can be one of them. PS: I’m opening 12 more spots for 1:1 clients starting June 9th. I want you to be one of them. Link in bio. @leanbodiesbyjay Wearing my favourite compression shorts and tee from @DOYOUEVEN btw🔥 use my code “JAY10” to save on them!
ABS WORKOUT🔥💫 (Don’t forget to SWIPE & SAVE for later) ———— You guys asked for it, so here’s a killer abs Circuit from the gym other day! Try hitting abs at least 2-3 times per week to build thinkness around the abdominal wall 🤙🏽💫 ———— 1. Plate Raise 4 x 12 SUPERSET: 2A. V-Sit Twist (Medicine Ball) 4 x 12 + Dropset till failure 2B. Oblique Cable Crunch: 4 x 10 (each side) + Dropset on last set ———— Struggling to lose that stubborn body fat? My transformation Challenge starts 1st June. To join Apply using link in bio: @leanbodiesbyjay 💪🏽 .
Outfit from @DOYOUEVEN 🔥 hit doyoueven.com and use my code “JAY10” to SAVE on them! . . . . . . #absworkout #sixpack #workoutroutine #fitnesstips #compprep #workoutoftheday #fitnessjourney #fitfam #igfitness #igfit #fitspo #fitsporation #fitlife #fitnessmotivation #leangains #fitnesslifestyle #fitnessmodel #fitnessgoals #fitnessfreak #physique #fitnessaddict #mensfitness #fitnessphysique #fitnesslife #bodybuilder #doyoueven
Weight loss is NOT just about diet👇🏽 . Don’t believe me? Listen up. Your success on your fitness plan and the physical results you want to achieve, go WAY beyond the food you put in your mouth and the exercises you do each week. It all starts in your mind - with the things you tell yourself. With how you speak to yourself. It’s so easy to say negative things to ourselves that we would never say to another person. When you fall off track on your diet, or miss a workout, being hard on yourself and saying things like “I’m never going to get better at this” or “I keep screwing up,” only makes things worse. Telling yourself negative things like that makes you truly believe that YOU CAN’T CHANGE. It takes away your power to make better decisions in the future, and makes you so much more likely to keep repeating those behaviors that you want to change. I resisted the idea of “positive self talk” for so long. I thought I deserved to feel bad about myself and needed to punish myself for messing up to make sure it didn’t happen again. But it never worked. It wasn’t until I learned how to stop focusing on my mistakes and move on knowing that next time I would do better, that my habits started to improve and I started seeing the results I wanted. 
What about you? Do you practice positive self talk? Do you believe it makes a difference? Or does it feel uncomfortable for you? What are the things you practice saying to yourself that you’ve found have helped you?
Life is one big journey. Stop trying to make shortcuts and just enjoy the ride. Watch: @mvmt #jointhemvmt
Build yourself some big boulders with these killer shoulder exercises ☠️🔥If you’re in need for some serious gains then hit SAVE and give this one a go ASAP 🤙🏽 ———— ⠀⠀⠀ Full workout details below ⚡️ ⠀⠀⠀⠀⠀ 1. DB Supported Upright Row - 4 x 10 ⠀⠀⠀⠀⠀ 2. SUPERSET: ⠀⠀⠀⠀⠀A. Reverse Front Raise - 4 x 10 ⠀⠀⠀⠀⠀+ ⠀⠀⠀⠀⠀B. Crucifix Cable Row - 4 x 10 ⠀⠀⠀⠀⠀ 3. SUPERSET: ⠀⠀⠀⠀⠀A. Upright Row - 4 x 10 ⠀⠀⠀⠀⠀+ ⠀⠀⠀⠀⠀B. Rear Delt Cable Raise - 4 x 10 (each arm) ⠀⠀⠀⠀⠀ Don’t forget to HIT SAVE so you can do it when you’re next hitting shoulders & tris! 🙌🏽 ———— Let me help you build your dream shape! Next transformation challenge begins 1st June. Apply using link in bio: @leanbodiesbyjay .
Outfit from @DOYOUEVEN 🔥 hit doyoueven.com and use my code “JAY10” to SAVE on them! . . . . . . #shoulderworkout #shoulderday #workoutroutine #fitnesstips #compprep #workoutoftheday #fitnessjourney #fitfam #igfitness #igfit #fitspo #fitsporation #fitlife #fitnessmotivation #leangains #fitnesslifestyle #fitnessmodel #fitnessgoals #fitnessfreak #physique #fitnessaddict #mensfitness #fitnessphysique #fitnesslife #compprep #bodybuilder #doyoueven #bouldershoulders
I never used to feel confident with my smile and it was always something I was insecure about. I’m now 7 months into my treatment and holy wow, I can hardly recognise my smile thanks to @clearsmilesorthodontics Can’t wait to show you guys the end result of my Invisalign journey 🦷😁
“Jay, what can I do to motivate myself to stick to my diet?”  I can’t tell you how many times I’ve heard this, and my answer is always the same: You will not always be motivated 👏🏼 You won’t always FEEL like sticking to your diet or your workout plan. But that doesn’t mean you CAN’T still do it, or that you should wait until you feel motivated TO do it. You don’t have to rely on motivation to do the things that are important to you. I know it’s easy to think about motivation as a superpower that certain people possess and others don’t. But motivation is just an EMOTION that will always come and go, for EVERYONE. Hate to break it to ya, but if you are always relying on motivation to get you to the gym or to follow your diet… that’s why you’re not seeing results. Flat out. The people you see reaching their physical goals are the ones that stick to what they know is good for them, even when they don’t feel like doing it. I KNOW IT’S HARD. I get it. But is it harder than looking back month after month and feeling frustrated with yourself for continuing to spin your tires and never see results? I doubt it... What about you? What is your relationship and struggle with “motivation”? Do you feel like you just CAN’T commit to your fitness goals without it? Let’s talk... i might be able to help 😉👇🏻 . Wearing my favourite compression shorts and tee from @DOYOUEVEN btw🔥 use my code “JAY10” to save on them!

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