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



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:






290916: Building Biceps

Happy Sunday!

I hope everyone has been awesome and is working toward their goals. Winter is gone and Spring is here but the cold mornings and winds are still here in Perth, Western Australia. A lot of people are starting to dust the cobwebs off and getting out for their morning walks and gym sessions.

I know that in today’s society that seems to be 90% of the populations yearly health and fitness cycle. When it’s cold stay inside and eat hot foods. When its Warm, get healthy, shredded and head to the beach. As a Personal trainer and Lifestyle Mentor I empower people to live a balanced life and mindset all year round so you dont have these physical and emotional ups and downs. It is not the easiest thing to do but it can be done.

Yes one way would be to travel the world throughout the year and chase the sun but its not most peoples reality. SO LETS CREATE A HEALTHY MINDSET CHANGE AND LETS GET INTO ACTION NOW! 🙂


Building strong arms is always a want for most men. I remember comparing biceps with mates in primary school all the way up til the end of high school. hahaha

Isn’t it funny how we use our biceps or chest muscles to compare each others strength and masculinity. As I grew up, joined the Australian Navy, got educated and did my Master Personal Trainers and Strength & Conditioning. First thing, I now know that that majority of your arm size comes from your Tricep muscles (back of your arm) and your true strength and masculinity comes from your determination, consistency and hard work.

BUTTTTTT……… It’s still great to have BIG BICEPS & and a well built CHEST 🙂 hahah


Check this great artlicle out from BodyBuilding.com on Building Biceps.


In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, “flex a muscle” they do not want to see your calves. It is the biceps that are usually requested.

Also, the greatest professional bodybuilding champions are usually those who are known for tremendous biceps size and shape. From the Austrian Oak, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, great champions usually possess great biceps.

The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upward) and shoulder flexion/transverse flexion.

Continue reading below…. *

Want Big Biceps? Building Arms


Jamie Wilson

Email me at BossStrong@outlook.com

280816: Fasted Cardio and Burning Fat


Boss Strong FitStyle is about Fitness, Health and Lifestyle!

I am a Head Personal trainer at Anytime Fitness in Secret Harbour, Western Australia and on Friday night I was asked to share a little bit of my knowledge and advice as a PT on Burning Fat and Protein for lean muscle growth. This is a great article and read on Fasted Cardio which was one topic I touched on.

Muscleforlife.com on Fasted cardio

Bodybuilding.com 5-reasons-to-do- Steady State Cardio

HIIT (high intensity interval training):

Myprotein.com hiit-before-after-strength-training/

Fitness, Nutrition and Mindset is what brings it all together with the right support.

I have also blogged on Intermittent Fasting for Cellular Health, Fat Loss and Health. Check that out. While I write this blog I am actually Intermittent Fasting with Isagenix Cleanse for Life today 🙂

If you would like a free in person of Skype Consultant email me @ bossstrong@outlook.com

My wife Jacelyn & I are actually Launching into a Spring 30 Day Cleanse. Lets smash your goals! Email is today and join the team


Jamie Wilson



190816: WHY train? Fitness for Wellness

Hey, hey Team

I was training Legs at Anytime Fitness, Secret Harbour today and I was watching everyone else train. Of course I smashed the session and gave it 100% haha. I was thinking about Goals, Fitness & Health.

Why are people coming in to train????

So many different things starting flowing through my head. Was it to get strong, was it to lose weight, was it to tone up, was it to have more confidence and get back into a Bikini or go to the beach without a shirt on.

As a Personal trainer and a lover or Health that has worked with over 1000 people. The final thought was to they want to FEEL GOOD in their Bodies. It truly does come down to having a feeling of self worth, feeling confident and wanting to be loved as well as love others. Whether its working toward a Physique Body Building Competition or wanting to lose weight and gain some energy, the end result is the same. FEELING GOOD ABOUT OURSELVES. 

When we grow up as children we want to make friends, be loved and feel good. Nothing changes as we become adults and the truth is a lot of today’s society and media dull our “light” so we search for that feeling we had as children. This is when it comes to mindset and choosing what you use to fill in that gap. Some use drugs, some use food, some use porn and some use FITNESS & WELLNESS. We also want to apart of a community, tribe and movement. This makes us feel good and that feeling of helping others. Obviously I wish for you to chose something to serves you and others well and will extend your life…….

Feel good, find your tribe and worth toward YOUR own FEEL GOOD self everyday.


Find your Fuel and Light and Be the best you, you can be TODAY and DO what makes you HAPPY


Jamie Wilson—– Peace

140816: Healthy Sugars…. No all are bad

Hey hey Boss Strong Crew,

YES!!!!! Not all sugars are bad for you.

Our bodies need healthy sugars to operate, absorb and live.


Have a look for yourself, get educated and be healthy 🙂 I personally have healthy sugars after weight training and training. Healthy fruit in the way of a Banana (fructose) and it helps with protein absorption as its high in Vitamin B.

The main thing is making sure you dont over each on healthy sugars. I have 1-2 pieces of fruit a day and its mainly in the morning pre and post workout.


4 Healthy Natural Sweeteners Article

Fructose can help control Blood Sugar Article

Healthy Eating All-Star-Fruits Article


“Live a life of Health, Fitness and Passion”


Jamie Wilson

170616: Friday Yayday & Intermittent Fasting

Its Friday 17th and I want to jump on and Say HI! 🙂

I hope you’ve all had a great weekend. So many of you know that I’ve been involved in the sporting and fitness industry for most of my teen and adult life.

I  know my purpose on this planet. Help people be happy, healthy and find their purpose. What is your Purpose? What is your Vision? 

Have you ever been asked this before?


Today Jacelyn and I are intermittent fasting. Some will call it Cleansing or just fasting. We have been doing this each week for over 2 years now and we love the benefits. We know and understand that it isn’t for everyone but I truly think its for a lot of people. There are different ways to implement it into your lifestyle.

Benefits like Fat Loss, Increased Energy, Mental Clarity and Better Sleep.

Google “Benefits of intermittent fasting” for yourself

This article is awesome and this is evidence-based


This week has been very productive with some new Boss Strong Team members joining and the group of my Social Enterprise Wellness Team. Training has been really good and I have changed Fitness plan now to build some good muscle and strength on the off season. My Macro and Micro Nutrient Food Plan has also changed to coincide with my goals.

I have been thinking hard about having a new coach for my next Physique Competition next year but also for the off season. I have chosen to be aligned with Shayne Smith who is based in Perth, Australia. He is also the Coach of Zak Guild. A very good friend and fellow Business Leader in our company who is the INBA/ INBA World Physique Champion. He took out Overall Winner at the Amateur Natural PNBA Olympia in Las Vegas, USA last year.

I am excited for the future regarding Boss Strong FitStyle and Our Wellness Team with LifeStrong Movement.

Jacelyn and I are off on a 2 week Asian Cruise on the Princess Dawn with Family. We will be back after some time to reset. Dont worry I will still be contactable and Jacelyn and I can not help but connect with our team and go over our future goals and growth.


Take Care everyone and continue to become a better, stronger, authentic you!




030615: I’m Back / Stress and your Body

I’m back! 

INBA 2016 A Season is done and dusted. A big congrats to all my friends who also competed and went to Nationals in Sydney, Australia.


I was very happy with my results and feedback from my first INBA Physique Competition.

5th Place and that also gave me a place at Nationals. I did not attend Nationals for the reason that I knew that I come to this competition wanting results and a positive feel and I achieved that.


The Feed Back from the INBA Judges: 

— Nice smile good posing and symmetry, needs to be leaner then will do well. —

So i’ll be coming back next year with a Bigger, more Symmetrical and Leaner Body.

I am very happy with my feed back and I know where I want to go from here

THANK YOU FOR ALL THE SUPPORT!  Continue to follow:

Snapchat: jay_thelocker86 & IG: jamiewilson_live





Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.

Stress comes in so many different forms and yes it does affect your mind, body and muscle development. A lot of people are finally learning and being educated on Stress. This is a huge reason why I use Product B (Telomere Support) and I am a huge believer of anti-oxidants, Adaptogenic Herbs and minerals in my lifestyle and to keep my body balanced. Check out the two sources below for some great information I wish I knew about years ago. People ask Jacelyn and I all the time about how we stay healthy, lean, happy and energetic. We have said it many times and I will say it again. Nutrient and mineral dense food and supplements that look at our bodies as a system.

Third party tested, NO GMO’s and not owned by the government or big pharm. FOR THE PEOPLE and FOR YOUR HEALTH and HOLISTIC WELL-BEING







*I am not a Doctor or Nutritionist but it is important to educate yourself.

I use Isagenix Supplementation on top of my Whole food and Nutrition Plan from My Coach.






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