080517: Vlog #12 Lifestyle & Legs

Good Morning from Perth Western Australia everyone,

MONDAY! A day seen as the start of the week. A day to be productive. A day to set new goals and get it done! To me, Monday is just another day to better one self and choose higher.


Enjoy this VLOG and if you enjoy please Subscribe and Like….. It is only getting better and I am getting some new camera gear.

030517: Simple

Hello Tribe!!!!


Sometimes it really can be that SIMPLE!

  • Be you
  • Surround yourself with people that make you happy and inspire you
  • Do your BEST


010317: Family Balance and Leg Training

Good afternoon from my work desk at home crew,

Family, work and our own health. 3 things that are so important to me. 

FAMILY: needs time, patience, love and your attention.

WORK/ Passion/Business :needs your attention, care, thinking and ambition aswell as ACTION

HEALTH/ Fitness: needs your energy, mindset, motivation, muscles, attention and MUST DO mindset.



Enjoy my latest VLog #6



200217: Strong Chest and a NEW PB

Hey hey Tribe!!! Happy Monday where ever you are 🙂

55kg Dumbbell PB ………. 2 Sets of 6 reps

So Happy and this PB. Anytime Fitness Secret Harbour now need bigger Dumbbells on the Rack. I will have to Barbell Press first next time. 

Www.facebook.com/Jamie.wilson86 to Connect


So many people as me how I train chest, how I build my chest and train my clients..

Have a read!!! I really loved this article from Mens Health.com and this helped me alot 2 years ago. I already had a Strong Chest but I wanted more and also change it up routine

Enjoy and keep it real. J

Instagram: jamiewilson_live SnapChat: jay_thelocker86 

020217: Australia day & Training Legs

Where ever you are in the world!!!!!!

Happy February and I hope everyone had an awesome Australia Day last week.

Last week I trained with a very good friend of mine Sean Massey and we Hit Legs and Coffee 🙂 I am currently 87.8kg’s at 12% Body Fat. I’m really happy with how my body is building on my current style of training and Food Plan (Macros). Calories are around the 3500-4000 mark at the moment.

My goal this off season is 92kg’s under 15% Body Fat before I start cutting toward my next Physique comp in October this year. I have been eating alot of good wholefoods, natural supplementation and intermittent fasting.

SnapChat: jay_thelocker86

instagram: Jamiewilson_Live


Like, Suscribe and Leave a Comment. What do you want me to do a YouTube video training or talking about next???

240117: Brothers Lift // Back Session

Hello BossStrong FitStyle Tribe,

What a week it has been.

Team START Boat party, New Years Kick-Off in Perth for Isagenix and Training hard!!! Anytime Fitness Personal Training has been so much fun. Everyone is kicking the year off with epic determination, hard work and getting the results already.

But before that all happened I trained Back with my Brother Paul and my brother from another Mother Mikey! We had alot of fun and really focused on all areas of the Back.

Build a strong back while focusing on FORM!!!


240117: Building a Big Chest


So last week I met up with my close friend Angus Bailey for a Big Boss Chest workout. We have trained together on and off since I was 20 years of age. That was 10 years ago! Wow.

Angus is an INBA WA Body Building Champion, INBA International Judge, A Family and a all round Legend. Find him on INSTAGRAM @angus_bailey


1. Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength

In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development.

2. Flat Bench Dumbbell Press

Why it’s on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you’ve been stuck on the barbell bench for ages.

In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don’t typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.

In fact, the similar nature of these movements was confirmed via electromyography (EMG) analysis, which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle activation.

3. Low-Incline Barbell Bench Press

Why it’s on the list: Many benches are fixed at a very steep angle, which requires a larger contribution from the front delts than the chest to move the weight.[2] If possible, go for a less-steep incline to hit the upper pecs without as much stress on the delts. You can also easily do low-incline benches with an adjustable bench on the Smith machine.

If you’re really looking to build that shelf of an upper chest, EMG results have suggested that bringing your grip in a bit closer may hammer upper-chest fibers significantly more

In your workout: Many chest workouts start with flat-bench movements first, then progress to inclines, but it’s time to get out of that bad habit. Every so often, start with inclines. The benefit is that you’ll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth.

4. Pec-Deck Machine

Why it’s on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights.

EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the pec deck and bench press, which means that even though you’ll probably be working in different rep ranges for each exercise, you’ll get great chest activation from this machine.

Get into it!!!! Find your gym partners or get yourself a Personal Trainer. Form is very important as well as finding the right intensity to suit your goals.


Vibe /Tribe /Transform





Fore more Chest Building Movement and References:






180117: Fight Back Against Muscle Loss

Happy NEW YEAR and Welcome to 2017 Tribe….

This article is a share from a great website of science and natural nutrition supplements.I am sharing this because it has been a top discussion with myself and some of my friends and team who have turned 30 or are turning 30 years of age soon. I did on the 18th of December. 🙂

Set your goals for 2017! do what you love and follow your passions. I truly beleive that it you put in 100% effort, take responsibility for the end result and make it fun, Anything is possible..

#inspired2inspire #bossstrong #life #fitness #health

Jamie Wilson



Fight Back Against Muscle Loss

Beginning around age 30, we begin to lose muscle and gain body fat every year. Specifically, age-related muscle loss occurs at an average rate of three to five percent per decade between the ages of 30 and 60 and accelerates significantly after age 60 (1). This is a serious concern since abnormally low muscle mass, know as sarcopenia, is linked to loss of strength and mobility, culminating in unhealthy aging and frailty.

The good news is that no matter your age, you can take steps to improve your muscle health. Both good nutrition and regular exercise are essential to maintaining muscle mass over time. If you want to give your muscles the best support, these are three steps you can take today to boost your muscles now and in the future.

1.      Focus on Protein

Dietary protein is essential for ensuring muscle health. A number of studies have shown that people who consume higher amounts of protein over time, maintain more muscle mass compared to those who consume less protein (2). Consuming enough protein-rich foods every day is important, but scientific studies have shown that the source of protein also matters when it comes to preventing age-associated muscle loss. For example, numerous scientific studies support whey protein as the best source of protein to promote muscle building for people of all ages (3). Additionally, scientific studies suggest timing of protein intake is important and that dividing your protein intake evenly throughout the day creates an ideal environment for maintaining and building muscle (4). So, your best strategy is to choose a balanced amount of protein at each meal and make sure you include a quality source of whey protein on a regular basis.

2.      Get Your Vitamin D

It has long been known that vitamin D is important for healthy bones but continued research has also identified a role for vitamin D in muscle function. In several recent studies, researchers found that vitamin D supplements supported improved muscle strength and balance for older adults (5). Surprisingly, one third of all U.S. adults have low levels of vitamin D, or vitamin D insufficiency (6). For people who live in southern latitudes moderate daily sun exposure can help your body make its own vitamin D, but people who live outside of the sun belt or who spend most of their time indoors are at increased risk of suboptimal vitamin D concentrations. Consuming fortified foods and supplementing with vitamin D are more reliable approaches to adequately meeting your body’s vitamin D needs.

3.      Resist Muscle Loss With Resistance Exercise

Regular exercise is one of the most important strategies for maintaining strong, lean muscle. Any type of physical activity has benefits for muscle health, but resistance exercise, such as lifting weights, is more effective for increasing muscle mass and strength (7). Regardless of your level of fitness, adding resistance exercise three days per week will have great benefits for both protecting and building muscle.

Better Together

Each of these tips for boosting muscle health can have great benefits on its own. However, the results of a recent study published in the American Journal of Clinical Nutrition demonstrates that all three work together to produce combined benefits (8). In this study, researchers developed a program to help improve muscle health in older adults who had low muscle mass. The researcher’s program evaluated the use of whey protein, vitamin D supplements, and strength training exercises compared to a group of subjects who only exercised. The exercise-only group showed some improvement in muscle health; however, the group following the combined exercise and nutrition program showed significantly greater improvements in muscle health and added more than three pounds of muscle on average over the course of the 12-week study.

Muscle loss is a gradual process with effects that accumulate over time. To stop negative effects of muscle loss, it’s important for people of any age to take steps to support muscle health with sound nutrition and regular exercise. Especially when used together, whey protein, vitamin D and strength training can combine to give your muscles a boost.


  1. Melton LJ 3rd, Khosla S, Riggs BL. Epidemiology of sarcopenia. Mayo Clin Proc. 2000 Jan;75 Suppl:S10-2
  2. Houston DK, Nicklas BJ, Ding J, Harris TB, Tylavsky FA, Newman AB, Lee JS, Sahyoun NR, Visser M, Kritchevsky SB; Health ABC Study. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. Am J Clin Nutr. 2008 Jan;87(1):150-5.
  3. Wall BT, Cermak NM, van Loon LJ. Dietary protein considerations to support active aging. Sports Med. 2014 Nov;44 Suppl 2:S185-94.
  4. Areta J, Burke L, Ross M, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591:2319–2331
  5. Muir SW, Montero-Odasso M. Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis. J Am Geriatr Soc. 2011 Dec;59(12):2291-300.
  6. Cianferotti L, Marcocci C. Subclinical vitamin D deficiency. Best Pract Res Clin Endocrinol Metab. 2012;26:523-537.
  7. Landi F, Marzetti E, Martone AM, Bernabei R, Onder G. Exercise as a remedy for sarcopenia. Curr Opin Clin Nutr Metab Care. 2014 Jan;17(1):25-31.
  8. Rondanelli M, Klersy C, Terracol G, Talluri J, Maugeri R, Guido D, Faliva MA, Solerte BS, Fioravanti M, Lukaski H, Perna S. Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. Am J Clin Nutr. 2016 Feb 10.



191116: Your Muscles are THIRSTY

You know that growing muscles require lots of protein, but they need even more water. Don’t wait for dehydration to impact your performance. Fill up on one of the most anabolic agents there is!

When you’re watching elite physique competitions like events constituting Olympia Weekend, it can be easy to come to the conclusion that water is something to be “shed” in the quest for a more defined physique. While it’s definitely true that dehydration practices are common in contest prep, in any other setting water is quite simply one of the most important anabolic nutrients you can ingest. Unfortunately, it is also one of the most overlooked.

A few years back, the Sports Science Institute collaborated with Bally Total Fitness on a hydration-focused study, and researchers determined that more than 40 percent of participants going into a group exercise class were partially dehydrated.1 How strongly this percentage carries to strength training individuals is unclear, but there’s no doubt about the negative impact that dehydration has on performance in weightlifting, as well as on muscular growth and recovery.

You’ve probably heard that the human body consists of approximately two-thirds water. However, this number barely begins to portray the importance of H20 from a muscular or training perspective. Let’s plumb the depths of what water means to you in the gym.

A Little Bit of Dehydration Makes a Big Difference

Several studies have indicated that during aerobic performance, such as running or cycling, performance begins to decrease when dehydration progressively exceeds 2-3 percent body weight loss.5 That may sound like a lot, but research has also shown that the thirst sensation doesn’t really kick in until you’re already dehydrated. So if it helps, think of it this way: If you’re thirsty, your performance may already be affected.

For intense training, such as multiple sprint sessions and weight training, the window is slightly larger, but the impact can still be dramatic. Power generation is thought to become compromised at 3-4 percent reduction in body weight, but one research study was able to show that upper and lower body power output was reduced after 3 percent dehydration. The researchers concluded this simple amount was enough to increase athletes’ risk of injury.6-7

Fill The Tank!

When we do the math, it becomes clear that our dietary need for water far exceeds any other essential nutrient. The symptoms of water deficiency begin to show much more rapidly than for any other nutrient, and as such, water should be a top priority throughout the day—especially if you train.

General recommendations for people who train and sweat are 3-5 litres per day, or the equivalent of about 7-15 pounds of water. Do you think this is a lot of water? Well, don’t sweat it! Some of it will come from fruits—which are often 80 percent water—and other foods. However, the bulk of your liquid needs need to come from water and watery beverages, including milk. Many weight trainers and strength athletes will hydrate before a workout and train with water bottles nearby or will frequent the water fountain, but others still ignore hydration opportunities before and during training.

Even pre-workout drinks, BCAAs, and electrolyte-based performance fluids consumed during training contribute to hydration, and the timing helps muscle cell volumization. As a general rule, drink fluids throughout the day and try to create the balance between not feeling thirsty and not spending too much time in the bathroom.

Don’t leave your results up to chance. Staying hydrated is the cheapest, easiest way there is to maximize your performance in the gym and afterward, so keep a bottle close at hand and always know where you can get more!


– Jamie Wilson


References and Continue Reading:




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