CJFit

CJFit Fitness. Lifestyle. Self-development.
(1)

5 WAYS TO OVERCOME LAZINESS‼️1. Start Small – Begin with an easy task to build momentum.2. Set a Routine – Create a dail...
25/01/2025

5 WAYS TO OVERCOME LAZINESS‼️

1. Start Small – Begin with an easy task to build momentum.

2. Set a Routine – Create a daily schedule to stay consistent.

3. Move Your Body – A quick workout or stretch can boost energy.

4. Eliminate Temptations – Minimize distractions like your phone or TV.

5. Focus on the Outcome – Remind yourself of the benefits of getting things done.

Squats: Prioritize an elevated heel for depth and quad activation.Deadlifts: Opt for a flat, thin sole to reduce range o...
21/01/2025

Squats: Prioritize an elevated heel for depth and quad activation.

Deadlifts: Opt for a flat, thin sole to reduce range of motion and improve pulling power.

If you do both lifts regularly, it’s worth investing in specific shoes for each or using versatile flat-soled shoes like Chuck Taylors for both.

Recommended shoes:

Weightlifting Shoes (e.g., Adidas Adipower, Nike Romaleos): Elevated heel (0.5-1 inch) for better depth and upright posture.

Flat Sole Shoes (e.g., Converse Chuck Taylors): Good for low-bar squats or if you have great ankle mobility.

Free Weights:Pros: Versatile, functional, engages stabilizers, better range of motion.Cons: Higher learning curve, risk ...
21/01/2025

Free Weights:
Pros: Versatile, functional, engages stabilizers, better range of motion.

Cons: Higher learning curve, risk of injury, may need a spotter.

Machines:
Pros: Beginner-friendly, safer, isolates muscles, good for rehab.

Cons: Limited range of motion, less core engagement, less functional.

👉 Use Free Weights for functional strength, athletic performance, and versatility.

👉Use Machines for beginners, isolation, rehab, or safer movement control.

My First Half Marathon (21K) for this year. “It’s as much mental as it is physical”Here are my TOP 3 Lessons during this...
20/01/2025

My First Half Marathon (21K) for this year.

“It’s as much mental as it is physical”

Here are my TOP 3 Lessons during this race:

1. Pacing Makes or Breaks You

Starting too fast is one of the most common mistakes. It’s easy to get caught up in the adrenaline of race day, but learning to maintain a steady, sustainable pace ensures you have energy left for the later miles. Discipline in pacing is a game-changer.

2. Fuel and Hydration Are Non-Negotiable

Proper fueling and hydration during the race can make the difference between finishing strong and hitting a wall. Practicing what and when to eat or drink during training is crucial. You can’t rely on willpower alone when your body runs out of energy.

3. Your Mind Is Stronger Than You Think

There will likely be a point where you feel like quitting. Whether it’s at km 12, 15, or 18, pushing past that mental barrier is often more challenging than the physical effort. The race teaches you resilience and mental grit you can carry into other parts of life.

17/01/2025

Yes sir! 💯

I’ve been using these supplements for 4years now.

✅ Fish oil - LAC
✅Vitamin D - LAC
✅Magnesium - LAC
✅ Creatine Monohydrate - Athlene
✅ Whey Protein- Athlene

👩👨: ang mahal naman magmaintain ng healthy lifestyle. Me: so ang pagiging unhealthy ay mas afforddable? Ang 2pcs chicken...
15/01/2025

👩👨: ang mahal naman magmaintain ng healthy lifestyle.

Me: so ang pagiging unhealthy ay mas afforddable? Ang 2pcs chicken nga sa Mcdo 200+ pesos na. Tapos may additional ka pang fries and upgraded na driks. So mga almost 300+ per meal ka na.

(Isama mo na rin yong gastos sa mga gamot for maintenance in the future kaka fast food mo)

Yong 300 pesos mo sa palengke isang kilong chicken breast na yon, good for 2meals na rin. May talbos at malungay pang kasama. ☺️

𝐏𝐑𝐎𝐍𝐀𝐓𝐄𝐃 𝐆𝐑𝐈𝐏 is better for strength-based movements such as the deadlift, back squat, and pull-up. 𝐒𝐔𝐏𝐈𝐍𝐀𝐓𝐄𝐃 𝐆𝐑𝐈𝐏 is b...
14/01/2025

𝐏𝐑𝐎𝐍𝐀𝐓𝐄𝐃 𝐆𝐑𝐈𝐏 is better for strength-based movements such as the deadlift, back squat, and pull-up.

𝐒𝐔𝐏𝐈𝐍𝐀𝐓𝐄𝐃 𝐆𝐑𝐈𝐏 is better for chin-ups, front squats, and curling exercises.

𝐍𝐄𝐔𝐓𝐑𝐀𝐋 𝐆𝐑𝐈𝐏 primarily used for hammer curls, cable rows and pull-ups, and has the benefit of building overall strength in your arms by activating the forearms, brachialis and both bicep heads.

𝟏% 𝑩𝑬𝑻𝑻𝑬𝑹I’m always striving to become 1% better than I was yesterday. It’s not about perfection; it’s about persistence...
12/01/2025

𝟏% 𝑩𝑬𝑻𝑻𝑬𝑹

I’m always striving to become 1% better than I was yesterday. It’s not about perfection; it’s about persistence.

Even on the days when I don’t feel like it, I show up and push myself because I know every effort counts. It’s those moments—when I fight through the doubt or the fatigue—that truly shape me.

This journey isn’t just about building strength; it’s about building resilience, discipline, and the mindset to keep going no matter what. One step at a time, one percent better every day.

Good morning! Happy Sunday. 🙏

𝟑-𝐃𝐀𝐘 𝐖𝐎𝐑𝐊 𝐎𝐔𝐓 𝐏𝐑𝐎𝐆𝐑𝐀𝐌 𝐅𝐎𝐑 𝐁𝐔𝐒𝐘 𝐏𝐄𝐎𝐏𝐋𝐄. 𝐅𝐎𝐂𝐔𝐒: Compound lifts, supersets, and short cardio finishers.𝐃𝐚𝐲𝐬 𝐩𝐞𝐫 𝐖𝐞𝐞𝐤: 3 (e...
10/01/2025

𝟑-𝐃𝐀𝐘 𝐖𝐎𝐑𝐊 𝐎𝐔𝐓 𝐏𝐑𝐎𝐆𝐑𝐀𝐌 𝐅𝐎𝐑 𝐁𝐔𝐒𝐘 𝐏𝐄𝐎𝐏𝐋𝐄.

𝐅𝐎𝐂𝐔𝐒: Compound lifts, supersets, and short cardio finishers.

𝐃𝐚𝐲𝐬 𝐩𝐞𝐫 𝐖𝐞𝐞𝐤: 3 (e.g., Monday, Wednesday, Friday)

𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧: 60 minutes per session
𝐆𝐨𝐚𝐥𝐬: Build muscle, burn fat, and improve overall fitness

𝐒𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞:
• Warm-Up (5–10 minutes)
• Strength Training (35–40 minutes)
• Cardio Finisher (10–15 minutes)
• Cool Down (5–10 minutes)

𝐃𝐀𝐘 𝟏: 𝐅𝐮𝐥𝐥-𝐁𝐨𝐝𝐲 𝐏𝐮𝐬𝐡 + 𝐏𝐮𝐥𝐥 (𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐅𝐨𝐜𝐮𝐬)

Warm-Up (5–10 minutes)
• 5 minutes of light cardio (treadmill, cycling, or rowing)
• Dynamic stretches: arm circles, hip openers, bodyweight squats

Strength Training (Superset Style)

Perform 3 sets of each superset before moving to the next. Rest 60–90 seconds between sets.

1. Superset 1:
• Barbell Squats (or Goblet Squats) – 8–12 reps
• Pull-Ups (or Lat Pulldown) – 8–10 reps

2. Superset 2:
• Dumbbell Bench Press (Incline or Flat) – 8–12 reps
• Dumbbell One-Arm Rows – 10–12 reps per side

3. Superset 3:
• Plank with Shoulder Taps – 10 taps per side
• Dumbbell Farmer’s Carry – Walk 30–40 steps

Cardio Finisher (10 minutes)
• Rowing or cycling: 1-minute fast effort, 1-minute recovery (5 rounds)

Cool Down (5–10 minutes)
• Stretch: Hamstrings, quads, chest, shoulders

𝐃𝐀𝐘 𝟐: 𝐋𝐨𝐰𝐞𝐫 𝐁𝐨𝐝𝐲 + 𝐂𝐨𝐫𝐞 (𝐇𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐡𝐲 𝐅𝐨𝐜𝐮𝐬)

Warm-Up (5–10 minutes)
• 5 minutes of incline walking or stair climbing
• Dynamic lunges (5 per side)
• Glute bridges (10 reps)

Strength Training (Tri-Set Style)

Perform 3 sets of each tri-set before moving to the next. Rest 60–90 seconds between sets.

1. Tri-Set 1:
• Deadlifts (Barbell or Dumbbells) – 8–10 reps
• Bulgarian Split Squats (use a bench for support) – 8 reps per leg
• Hanging Leg Raises (or Captain’s Chair) – 10–12 reps

2. Tri-Set 2:
• Hip Thrusts (Barbell or Dumbbell) – 10–12 reps
• Step-Ups (use a bench or sturdy surface) – 8 reps per leg
• Side Plank with Hip Dips – 10 dips per side

Cardio Finisher (10 minutes)
• Alternate 30 seconds of sprinting with 1 minute of walking (5 rounds)

Cool Down (5–10 minutes)
• Stretch: Glutes, hip flexors, hamstrings, calves

𝐃𝐀𝐘 𝟑: 𝐔𝐩𝐩𝐞𝐫 𝐁𝐨𝐝𝐲 + 𝐇𝐈𝐈𝐓 (𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 𝐅𝐨𝐜𝐮𝐬)

Warm-Up (5–10 minutes)
• 5 minutes of rowing or light cycling
• Dynamic stretches: shoulder rolls, arm swings, cat-cow stretches

Strength Training (Circuit Style)

Perform 3 rounds of the following circuit. Rest 90 seconds between rounds.

1. Overhead Press (Barbell or Dumbbell) – 8–10 reps
2. Push-Ups (Weighted or Bodyweight) – 12–15 reps
3. Dumbbell Rows – 10 reps per arm
4. Dumbbell Lateral Raises – 10–12 reps
5. Plank to Push-Up – 10 reps

HIIT Cardio Finisher (10–15 minutes)

Perform each exercise for 40 seconds, rest for 20 seconds. Repeat for 3 rounds:
• Burpees
• Mountain Climbers
• Skaters
• Jump Squats

Cool Down (5–10 minutes)
• Stretch: Chest, triceps, shoulders, lower back

𝐇𝐎𝐖 𝐓𝐎 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒𝐈𝐕𝐄 𝐎𝐕𝐄𝐑𝐋𝐎𝐀𝐃 👇🏻

1. Weeks 1–2: Focus on mastering form, and use moderate weights.
2. Weeks 3–4: Gradually increase weights or add 1–2 reps per exercise.
3. Weeks 5–6: Add an extra set or reduce rest times between sets and cardio rounds.

𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐀𝐍𝐃 𝐑𝐄𝐂𝐎𝐕𝐄𝐑𝐘

•Protein: Aim for 1.6–2 grams of protein per kilogram of body weight daily.

•Calorie Balance: Stay in a slight deficit for fat loss or maintenance for muscle building.

•Hydration: Drink plenty of water, especially post-workout.

•Rest Days: Incorporate light walking, yoga, or foam rolling for recovery.

Today’s reminder‼️Get uncomfortable, growth begins beyond comfort.
08/01/2025

Today’s reminder‼️

Get uncomfortable, growth begins beyond comfort.

Hindi bagong taon ang kailangan mo. Kundi bagong mindset, habits, routine at disiplina. In short, bagong IKAW!Ayon lang,...
06/01/2025

Hindi bagong taon ang kailangan mo.
Kundi bagong mindset, habits, routine at disiplina.
In short, bagong IKAW!

Ayon lang, bye! 👋

Keep pushing forward! The best version of you is worth the effort.
05/01/2025

Keep pushing forward! The best version of you is worth the effort.

January 2, 2025.✅ RESTOCK new supplements, vitamins and minerals.✅ RECOVERY got a full body massage and cupping. ✅ RESET...
02/01/2025

January 2, 2025.

✅ RESTOCK new supplements, vitamins and minerals.

✅ RECOVERY got a full body massage and cupping.

✅ RESET current program to a new one focusing on cardiovascular health and strengthening.

Let’s start this year with bang! 💥

Time to lock in, bro! Are you in? 🤝
31/12/2024

Time to lock in, bro! Are you in? 🤝

"New year New me" ka na naman ba ulit? Ito try mo, back to basic tayo. Baka seryosohin mo na this time. 😏
30/12/2024

"New year New me" ka na naman ba ulit? Ito try mo, back to basic tayo. Baka seryosohin mo na this time. 😏

What’s your biggest challenge when starting a fitness routine? Let me know in the comment. 👇🏻
26/12/2024

What’s your biggest challenge when starting a fitness routine? Let me know in the comment. 👇🏻

ʜᴇʀᴇ ᴀʀᴇ 10 ʜᴀʙɪᴛꜱ ᴛʜᴀᴛ ᴄᴀɴ ᴛʀᴀɴꜱꜰᴏʀᴍ ʏᴏᴜʀ ʟɪꜰᴇ ɪɴ ꜱɪx ᴍᴏɴᴛʜꜱ ɪꜰ ᴘʀᴀᴄᴛɪᴄᴇᴅ ᴄᴏɴꜱɪꜱᴛᴇɴᴛʟʏ:1. Create a Morning RoutineStart...
24/12/2024

ʜᴇʀᴇ ᴀʀᴇ 10 ʜᴀʙɪᴛꜱ ᴛʜᴀᴛ ᴄᴀɴ ᴛʀᴀɴꜱꜰᴏʀᴍ ʏᴏᴜʀ ʟɪꜰᴇ ɪɴ ꜱɪx ᴍᴏɴᴛʜꜱ ɪꜰ ᴘʀᴀᴄᴛɪᴄᴇᴅ ᴄᴏɴꜱɪꜱᴛᴇɴᴛʟʏ:

1. Create a Morning Routine

Start your day intentionally with activities like meditation, journaling, exercise, or reading. A structured morning sets a positive tone for the day.

2. Exercise Regularly

Commit to at least 30 minutes of exercise 4–5 times a week (gym, running, yoga, etc.). Physical fitness improves mental clarity, confidence, and energy levels.

3. Follow the 1% Rule

Focus on improving by 1% each day in any area of life. Small, consistent changes lead to massive growth over time.

4. Practice Mindfulness

Spend 10–15 minutes daily on mindfulness activities like meditation or deep breathing. This reduces stress and improves focus.

5. Read Every Day

Aim to read 10–20 pages daily of a self-help, biography, or skill-based book. Reading expands your knowledge and perspective.

6. Set Clear Goals

Write down short-term and long-term goals. Break them into actionable steps and track your progress weekly.

7. Adopt a Growth Mindset

View challenges as opportunities to grow. Embrace failure as a learning experience and stay curious.

8. Prioritize Nutrition

Eat whole, nutrient-dense foods and stay hydrated. Limit processed foods, sugar, and alcohol to maintain energy and health.

9. Build a Daily Gratitude Practice

Write down three things you’re grateful for every day. Gratitude shifts focus to the positive and improves mental well-being.

10. Limit Distractions

Reduce screen time and set boundaries with social media. Replace passive consumption with active learning or creating.
゚viralシ

Address

Manila

Website

Alerts

Be the first to know and let us send you an email when CJFit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Videos

Utang mo yan sa sarili mo. #gymmotivation #gymforbeginners #fyp

Slow morning Saturday vibe with a deadlift. #healthylifestyle #gymlife #hybridathlete #gymrat #gymreels #gymmotivation #fyp

Tuesday Lower Body Squats Focused. #gymforbeginners #gymmotivation #gymtips #fitness #gymlife #betterthanyesterday #fypシ

My 6-days work out split. Mixed of strength training and running. #gymforbeginners #gymtips #gymlife #gymmotivation #fitness #betterthanyesterday #fypシ

#gymtips #gymforbeginners #gymmotivation #betterthanyesterday #fitness #gymlife

Happy Monday. Another week to hustle for that muscle. Be 1% better than yesterday. Let’s go! #1%daily #gymmotivation #gymforbeginners #gymtips #mindset

Walang magbabago sa takbo ng 2025 mo kung parehas pa rin yong mga ginagawa mo sa 2024. #gymmotivation #gymforbeginners #mindset #gymtips #newyearnewyou #fypシ

Mabilisang pull work out. Let’s go! 💥 #gymreels #gymforbeginners #gymmotivation #fypシ

Push day work out recap. Mabilisan lang. Let’s go. 💪🏻 #gymreels #gymtips #gymrat #gymmotivation #selfgrowth #mindsetshift #fypシ

#gymreels #gymforbeginners #gymrat #gymmotivation #gymtips #mindsetshift #selfgrowth #fypviralシ

You owe it to yourself. #gymreels #gymmotivation #mindsetshift #selfgrowth #fypviralシ

Good morning. #gymforbeginners #gymmotivation #gymtips #gymreels

Shortcuts

Share

Category