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Your Preparing For Summer Checklist - MJ Fitness

Your Preparing For Summer Checklist

by Patrick Gustowski – October 07, 2025

All of a sudden, we’re close to the end of the year. The weather starts to get warmer, it starts to get brighter earlier in the morning and the fans turn on overnight. You might also be more motivated to get into some healthier habits before summer comes around, which is very common, but easy to mess up. In the lead-up to summer, let’s make a positive change in the most sustainable way, using a couple key points.

Contain, Not Constrict

It’s understandable that by this time of year, if you haven’t yet hit your physical and fitness goals, the urge for the next few months will be to try to do it as quickly as possible. This is not sustainable in the slightest. You may see a result in the first few weeks to a month, but the majority of that isn’t going to be fat. Most people tend to constrict carbs if they’re uninformed as to how to properly implement a fat loss phase, this more often than not leads to a lot of water weight being dropped as a result.

To feel good, and look good, you have to look at fat loss as a long-term strategy. Even if you do lose enough in that short amount of time, your chances to rebound are super high, not to mention the risk of developing eating based anxieties and vilifying the food around you. Stick to an achievable caloric deficit, keep up movement and track as much data as you can. 

Stay Hydrated

People tend to forget to hydrate in summer, as well as winter, and all throughout the year. Getting started now on some of those habits that are really going to benefit you in summer, is going to set you up for success come the warmer months. Setting a water intake goal daily and having reminders go off at allocated times during the day is a great way to start. If just the plain taste of water puts you off, consider adding a sugar-free sweetener or adding it to sodas or juices.

You could also increase the amount of liquid you add to your supplements through the day, add an extra 300ml to your pre-workout or another 700ml with your protein. Small portions add up over the course of the day, so find where you can add more of it.

In A Nutshell

It can be a crap feeling to realise you’re behind on your resolutions from the start of the year, or realise that there’s only a short amount of time to complete them. Life gets busy, and priorities rear their heads throughout the year. Take some time to reflect on how you can make smaller, more achievable steps for the next year. 

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Calorie Deficit In Summer - MJ Fitness

Lifestyle Articles – by Patrick Gustowski

Calorie Deficit In Summer

It’s starting to get warmer, and it may be finally sinking in that your new years resolutions from the year gone aren’t as achievable as once thought. It’s easy to stress and to jump at fitness fads, trends and the “easiest” way to lose weight fast, but you’re really doing yourself a disservice in the short and long-term. Let’s get into it. Fundamentals Of Fat Loss Always remember, the goal is fat loss, not weight loss. When you do quick-fix weight loss fads, like water fasting, keto etc. it’s very easy to “lose weight” quickly. You’ll see that reflected in the scales, but what you can’t see is your body’s composition changing. For example, your body’s water that you consume and hold, naturally is going to hold onto and stick around when you ingest carbs. Remove those carbs out of your diet, the water goes with it. This is what’s happening when you hear the term waterweight. That quick kg loss isn’t fat, it’s more commonly water, and the minerals that come with it. Fat loss is always going to be a gradual process, one with a lot of consistent work and positive choices. That’s the fundamental principle of losing fat, small sustainable steps over time. It’s a battle against your motivation and temptations. That’s not to say you can’t enjoy the process however, let’s go over some of the key reminders of the journey. Reminders To Keep Consistency Over Motivation. When you’re a few weeks into a fat loss phase, your motivation will eventually drop out, work-outs feel harder, meal prep tastes worse and overall the monotony of the process starts to rear its head. As long as you’re consistently hitting your checks and goals throughout the day, there can be room for rewards. Consider including a sweet treat in your calories at the end of the day, maybe enjoy your favourite dinner spot at the 4, 8 or 12 week mark. It’s A Jog Not A Sprint. Like we mentioned before, it’s easy to freak out once reality hits around this time of year. When you partake in the trends and fads, your chances of bouncing back as quick as you started, go up exponentially. Set habits at the beginning, and trust the process. You Can’t Change The Past. It’s easy to feel low or disappointed in yourself for either not sticking to your goals through the year, or that you’re in the same place you were the year prior. You can’t change what happened, and now it’s apart of your story. Take it with stride, because most people don’t even start. Wrapping Up Losing weight and keeping it off can be a scary thing, especially if you’ve never undertaken a journey like it. The only time frame you give yourself for weight loss, should be one that works the best for you, one that you know you can stick to. You get to learn more about yourself in the process, and grow in the fitness space, one step at a time.

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Water Intake In Winter - MJ Fitness

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Being anywhere in and around a healthy lifestyle you will be told that you should be taking in water at a rate that can sometimes feel like a challenge. That’s because it should be, all year round, even when it’s cold. This stuff is elementary, and in winter, when it’s colder, you sweat less, and you may workout less, it’s easy to forget some of the more important habits. At this time of year, it’s good to have a healthy reminder on why we should be drinking the liquid. It’s Still Counts Unlike the seasons along the year, and the landscapes of the Earth, our bodies tend to stay at a pretty predictable and stable place all year. This makes habit formulation relatively easy through the months, because with some preparedness for discipline drops, us humans in this day and age have very little to worry about when it comes to survival. But in case you may have forgotten over the thousands of years humans have been bipedal; We require water for ALL of our daily actions and systems. Although it’s easy to forget, under-dosing on your water intake can lead to some pretty dry symptoms down the road. Things like brain fog and lapses of concentration and memory can all be products of consistent dehydration in the body, also including; Constipation or bloating. Muscle cramps and general weakness. Higher risk of UTI’s or kidney stones. In more extreme cases, kidney damage and reduced blood volume. How to Manage our Intake Following a couple of these recommendations can help dramatically reduce your risk of mild dehydration through the day, it’s understandable that it’s easy to forget especially when you're busy, so let’s try remove the road blocks and make it easier: Set an Alarm. Literally, setting an alarm on your phone on the hour, or with a specific amount to drink can make that process of having to remember obsolete. Get a Daily Water RDA Bottle. Humans should drink anywhere between 2.5 - 5 litres of water per day depending on your gender, size and activity level. Get a bottle that encompasses that entire daily recommendation, or something close to it. Flavour Your Water Some people hate the taste (or lack there of) of water, and that’s fair, it’s a boring but important fluid. Get yourself a zero calorie sweetener to put into your bottle to drink on the go, flavour cordial sachets or whatever it may be. Wrapping Up Again, water is important for our bodies throughout the entire year, and by making it as easy as possible for yourself to drink said water, means you're happy, healthy and hydrated. Water is essential for nearly every bodily system, acting as the medium in which countless bodily processes occur. It regulates temperature through sweating, lubricates joints, cushions organs, and supports digestion by supporting nutrient breakdown and absorption. In the circulatory system, water helps maintain blood volume and pressure, making sure oxygen and nutrients reach cells efficiently. It also assists the kidneys in filtering waste, supports the nervous system by enabling electrical signal transmission, and helps maintain electrolyte balance. Without proper hydration, these systems become less efficient, even in winter.

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Debunking 5 Common Weight Training Myths - MJ Fitness

Lifestyle Articles – by Nick Hoad

Debunking 5 Common Weight Training Myths

When you’re first getting into weight training, it’s hard to not get sucked into the myths. There’s no shortage of myths that get passed around that can leave you dazed, confused and downright overwhelmed. Not to fear, we’re here to break down and debunk some of the most common myths, letting you lift with confidence. Myth #1: "Lifting Weights Makes You Bulky" If you’re a female in the fitness industry, you’ve heard this one or even felt this way. If you’ve ever heard or thought that lifting weights turns you into a ball of muscle, it’s time to set the record straight. Gaining a large amount of muscle mass takes years of consistently training intensely, paired with very specific nutrition. The majority of people, especially females, won’t get the “bulky” appearance that they fear by simply picking up a dumbbell. Lifting weights will help you become stronger and leaner, instead. So, don’t fear the weights.  Myth #2: "Cardio is Better for Fat Loss than Weight Training" Whenever someone wants to burn fat, their mind goes straight to the treadmill. Yes, cardio burns calories, but weight training can be a much more effective option. When you train on the weights, you build muscle mass. The more muscle mass you have, the more calories you burn at rest. Another added benefit from weight training is a boost in metabolism, meaning you’ll keep burning calories even after you leave the gym. Throwing some weight around in your training not only can get you shredded, it also gives you a lean, sculpted look. Myth #3: "You Have to Train Every Day to See Results" A lot of people think that the key to progression in the gym is to work out every day. When actually, the rest is just as important. To progress, your body needs time to recover and rebuild the muscles, and overtraining can hinder the process. The sweet spot is to aim for 3-5 training sessions per week with rest days in between. The magic happens when you’re recovering from your workouts, so there’s no need to be smashing sessions 7 days a week. Myth #4: "More Sets Equals Better Results" Even when it comes to your sets in the gym, less is more. Doing excessive sets can lead to fatigue and even an injury. Volume (total sets and reps) still play a big role in progression, however it’s quality over quantity. Prioritizing proper form and intensity over a handful of sets can be far more effective than doing 45 sets of bicep curls. Focus on making each set count and results will follow. Myth #5: "You Should Always Do a High Number of Reps for Toning" Another common training misconception is that higher rep ranges (15+) will give you that “toned look” and lowering reps will help you bulk up. In reality, “Toning” is your body losing fat and gaining muscle at the same time, which can be achieved with any rep range. The secret is to use progressive overload to push yourself and progress. Final Thoughts Lifting weights isn’t just about throwing around heavy weights and getting bulky. The truth is, weight training is an excellent way to improve your strength, build muscle, burn fat and enhance overall fitness. The main key is to push yourself with good form and you’ll be progressing in no time!

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Cold Exposure & Hypertrophy - MJ Fitness

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Cold Exposure & Hypertrophy

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Does Step Count Really Matter? - MJ Fitness

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Does Step Count Really Matter?

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Anxiety in the Gym? Let’s Fix That. - MJ Fitness

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Anxiety in the Gym? Let’s Fix That.

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The Battle of Expectations in Weight Loss - MJ Fitness

Lifestyle Articles – by Patrick Gustowski

The Battle of Expectations in Weight Loss

If there was a list for the most common goals that people tend to set themselves going into the new year, at the top of that list it would be weight loss. Being one of the most popular and common reasons people start living a more active lifestyle in the first place, you’d think people would be more understanding of what it takes to take on such a goal. In fact close to 80% of people end up failing their new year’s resolutions by mid-February, a big portion of that being people with a weight loss goal. Maybe it’s time to start being more realistic when it comes to weight loss. The Social Media Echo Chamber There are thousands of accounts across social media platforms that are fitness and health focused, accounts that promote healthy lifestyles and boast amazing physiques. With large followings these accounts can hold a lot of influence in and around the health & fitness world, and with influence it’s very easy to reach and convince a consumer that to achieve a physique similar to theirs it’s as easy as following a crafted workout and meal plan. When your goal is weight loss, and you’ve tried every method in the book, and constantly see people who achieved incredible results, how could you not buy into another product? Maybe weight loss and specifically fat loss, isn’t about spending the most money on a plan, or comparisons online, or even following fad diets that go viral, maybe fat loss is about understanding what it truly takes to become the best version of yourself. To let go of the unattainable physique you see online that may be presented like it was as easy as following a specific gym split, and to understand that this person has most likely spent many years perfecting their craft, understanding the ins and outs of the human body, and overcoming multiple setbacks. That’s what it’s all about. You vs. You Weight loss for a lot of people involves cutting back and living a more balanced lifestyle, an opportunity to balance the foods you crave and the foods you need, and understanding how your body reacts to a caloric deficit. Every single person on the planet is going to be different in the way they react to a deficit where the goal is fat loss. People get hungry, people get impulsive, and people can struggle a lot. It’s important to remember that all of the work you do for yourself in this phase, will mostly be in the background, by yourself and with yourself. This is why comparisons to others and non-specific plans are useless when it comes to the battle of you versus yourself. Your best chance at winning the battle is by knowing what you need to succeed, and the only way to find that out is by messing up time and time again. By messing up, you gain the experience and knowledge of what you did wrong and the feeling that comes with that, and in-turn an opportunity to to know how to deal with it in the future, and to use it as a tool to better yourself. When we talk about fat loss, we talk about staying in a caloric deficit, eating nutrient-dense foods and focusing on protein and other factors that keep you feeling fuller for longer. You will mess up, time and time again, but it’s time to look at that as a positive, because a goal like fat loss is a jog, rather than a sprint. You can choose to go too quick at the start and fall flat straight away, or take the challenges and lock in for the long run. Wrapping Up There is no secret to weight loss, there is no over-complication of the science and it is as simple as this; You will lose weight, as long as you eat less than what you burn. The most important part of that though, is to remind yourself always that it is a process, a journey, and a hard one at that. So take the time to work out a rough estimate of your daily macros using an online calculator, make a plan to eat more wholefoods, remember to be balanced, not restrictive and be kind to yourself. In the battle for sustained weight loss, it’s a battle against yourself. You have the power and the tools, and you will learn how to use them.  

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What Is Motivation? - MJ Fitness

Lifestyle Articles – by Patrick Gustowski

What Is Motivation?

Going to the gym, staying on top of a meal plan and saving money can feel at times too easy when you’re highly motivated to stay on track. Hitting your first few PB’s and seeing weight change on the scale can be the thing that makes you show up the next day, but what happens when you don’t see the scale move? Or your warm-up weight feels heavier than usual? Maybe discipline is the ultimate way of unlocking your potential. So... What is Motivation? Motivation as a term can be broken down into two different categories that shift and influence human behaviour; Extrinsic Motivation Motivation that comes from outside of the individual and often involves external rewards, in a health based example that could be praise from a peer, winning a 10-week challenge or a trophy for a bodybuilding show. Intrinsic Motivation Motivation that arises internally from within the individual, such as reaching a new personal best, finishing that gruelly block of your plan or noticing yourself in the mirror after chest. Motivation is a reward system for your body and soul, the dopamine your body releases when you are positively reinforced whether it be intrinsically or extrinsically can become addicting. It’s why it’s also so difficult to be forced to be motivated when you don’t see the bigger picture of why you do the things you do to accomplish your goals. But why does it seem so easy for others? In times of weakness we may look to comparisons of others around us that seem to be infinitely more motivated by some unstoppable force. In reality, the secret to winning may not be based on constantly motivating yourself and reaping temporary rewards, but accepting the challenges as stepping stones in a much longer, more tedious journey. Discipline: You Reap What You Sow What’s the secret then, if you can’t rely on motivation to push you each day, if plateau’s and sick days are inevitable, then what else could you possibly do? Become disciplined. Mirroring the motivation sources covered previously, specifically intrinsic motivation, being disciplined is by far one of the best skills you can learn to succeed at. When you know you’re disciplined, hitting a new personal best after pushing through a tough plateau reinforces your ability and mental fortitude to ignore temporary releases of negative emotions. Being disciplined reworks your mind to not expect or assume a feeling of positivity after completing a task, but assists you in looking to the future when you remind yourself why you started training, or eating well in the first place. Very simply, the pay off you get from eventually meeting your goal, pushing yourself through moments you find are tough and looking at tomorrow as another step into a lifetime of motivating reinforcement because you believed in yourself and stayed on track, is immeasurable. Where Do I Even Start? The River Analogy Motivation and discipline are more allies than adversaries, they can effectively work with each other and achieve more together than they ever can alone. The River Analogy is a digestible way of looking at your goals and journey in a palatable way; The Current: What is your overall goal? Is it weight loss, muscle gain or a mentality shift? That’s your Current. Something that continues to push and move forward, something with a start and an end, and with discipline you can learn to ride and control the current. The Debris: The Debris is an analogy for obstacles, seemingly immovable objects that can knock you off your rhythm. They can set you back if you can’t learn to adjust, and recalculate your direction. Sometimes the obstacles feel too big and they do temporarily knock you off. The Lily Pads: When you feel like you're sinking, when you’ve gone off track and lost sight of your current, you need a start point. You aim for the Lily Pads. This is your motivation, with its temporary boost you can set smaller more achievable goals that put you back on track and back in focus with your overall goal. Wrapping Up Motivation is good for the mind and a great tool if you can master it, discipline is essential for growth and overall well being. To put yourself in uncomfortable positions, doing things that challenge you mentally and consistently be open to learning, will change your life. The catch is that you are the only person that can start your journey.

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Top 5 Tips To Build Your Influence On Social Media - MJ Fitness

Lifestyle Articles – by Brandon Verde

Top 5 Tips To Build Your Influence On Social Media

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TMJ Apparel - MJ Fitness

Lifestyle Articles – by Vince Lawrence

TMJ Apparel

Are you ready to take your workout to the next level? Look no further than TMJ Apparel, the brand that embodies the motto "Earn Everything." With their premium athleticulture goods, TMJ Apparel is revolutionising the activewear market, offering premium clothing and gym accessories that will enhance your performance and style. Why Choose TMJ Apparel? TMJ Apparel is more than just a clothing brand - it's a lifestyle. When you wear TMJ Apparel, you're not just wearing clothes, you're representing our community. A community of people who earn everything, who pursue progress, who put in the work, day in day out. Most people won't get it, and that's ok. TMJ Apparel takes pride in each and every piece. Crafted with high quality materials with meticulous attention to detail, ensuring that you not only look good but feel good too. Experience the Difference From sleek leggings to comfortable hoodies, TMJ Apparel has everything you need to crush your workout in style. Their gym accessories are designed to enhance your performance, whether you're hitting the weights or going for a run. With TMJ Apparel, you'll not only look like a champion but feel like one too. Join the TMJ Apparel Movement Don't settle for average, choose TMJ Apparel and unleash your desire to Earn Everything. Visit the TMJ Apparel website today to explore their full range and start your journey towards greatness. Remember, at TMJ Apparel, you have to "Earn Everything" - are you ready to rise to the challenge?

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