040418: Plan or Fail! Simple

Hello Crew,

I hope you are all well 🙂 If not get in contact with me @ BossStrong@outlook.com and let’s connect.

Easter weekend was great my side with camping down south in Walpole/ Denmark Region in Western Australia and we enjoyed camping with days at the Beach, Winery’s, Cheese Factory and Honey Farm with the family. Love to hear what you guys got up to.

SO it’s SIMPLE…..




210318: What Happens to Fat Cells With Weight Loss?


I know it has been a while since I last blogged on here. Sorry…… That is all I can say. So let’s get into 2018 and I promise to post once a week from now on 🙂

So many clients and friends want to know more about Fat… Fat in our bodies and how to make it shrink, disappear and burn it away. Here is a great article I read on what happens to Fat Cells with Weight Loss. Enjoy and remember that the key to any success is consistency, focus and hard with people to support you.

Email me anytime regarding Fitness Programming, Nutrition Advice and Personal Training at BossStrong@outlook.com or Facebook.



The average human can have between 10 to 30 billion fat cells. The amount of fat cells in a person’s body is set during adolescence and levels off into adulthood; however, if you are an obese child, you will add twice as many fat cells compared to a child of average weight as you mature. Regardless of weight, you replace about 8 percent of your fat cells each year. Your fat cells shrink when you lose weight because of an energy deficit and your body’s release of waste products.

Fat cells, referred to as adipocyte cells, absorb the storage form of fat, called triglycerides. Fat cells are able to store triglycerides when you are in an overfed state and need to store excess energy. Insulin, your energy storage hormone, regulates the flow of triglycerides into your fat cells.

If you begin to expend energy, your fat cells can be used as a source. When your body needs to burn energy, two enzymes — hormone-sensitive lipase and adipose glyceride lipase — break down the triglyceride in the fat cells to help fuel items such as the heart or skeletal muscles. This process of breaking down triglycerides is referred to as lipolysis. Although you lose triglycerides out of your fat cells in the short term, your fat cells will still be there. The fat cells just shrink as a result of this process. If you overeat in the near future, your fat cells can always expand to their original size and even grow larger.

Loss of Waste Products

The main reason you lose weight is your body’s removal waste products. As your body uses triglycerides for energy throughout the body, these processes create waste products such as carbon dioxide and water. You then breathe these items out or excrete them through sweating, urine or bowel movements.


Food Choices

If you are interested in losing weight, the most beneficial change will be to focus on your dietary intake. Choose foods that you enjoy and make you feel full while still causing you to consume fewer calories in general. Great filling choices include whole grains like quinoa and steel-cut oats and other nutrient-dense foods such as nuts, beans, olive oil, lentils, plain yoghurt, fish and chicken. Additionally, as you begin your dietary changes, use a calorie-tracking app to help monitor your overall energy balance. Track your weight weekly to see if you need to make changes.


Resources; Find out more and continue reading here: https://www.livestrong.com/article/4208-need-fat-cell-theory/


231017: PERFORMANCE: Does Smoking Week Enhance Fitness

THERE ARE ROAD races where you’re encouraged to run high, and gyms dedicated to working out stoned. But what actually happens if you smoke weed and then run—or jump, or lift?

“How marijuana affects your workout or performance depends largely on the type of exercise and goal at hand,” says Jordan Tishler, M.D., a Harvard-trained internist and leading cannabis therapeutics specialist.

And to be clear: There isn’t much hard scientific research on marijuana and exercise. One of the few studies we have, published recently in the Journal of Science and Medicine in Sport, reports that weed degrades peak performance. Researchers only looked at it qualitatively, so we don’t know how much of an effect smoking weed would have on your workout, Tishler points out. But for a race, competition, or even deadlift PR, you want to be at your best—so as best we know, skip the spliff.

I personally Do not recommend Smoking Marijuana for Fitness or Performance reasons unless it is for a Health orientated reason like anxiety, cancer etc. Then again I think a lot of people with Mental Health issues need to speak out more. Share and speak with family, friends and their mentors/ trainers.

To continue reading more…… Link is here:



Hey hey Boss Strong Crew,

I am a huge fan of Tory Woodward and had a read of a blog post he wrote up last year. Cardio is important for many reasons other than just to burn fat. I personally do cardio all year round with an average of two fasted steady states and 1 HIIT Cardio session. Enjoy the read.

Jay @jamiewilson_live


To cardio, or not to cardio? That is the age old question question every off season, and as a personal trainer, I’ve heard all the arguments: “off season is all about gains,” and “cardio just isn’t my favorite.” Well, I hate to break it to you, but the answer to your questions is “to cardio,” so get ready to break a sweat and quite griping! I’m going to show you three amazing benefits you can get from doing cardio.


Cardio is the key to maintaining your general health! Keeping a modest amount of cardio in your routine is key to keeping up both your physical and mental health. Cardio helps maintain a healthy heart, cycling blood and water through your system, which reduces swelling/bloating and improves metabolism. Furthermore, cardio stimulates your mind, and many forms can be considered therapeutic or even meditative.

Continue reading here:



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.

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:




010916: Spring is here

Bring on the Sunshine, Warmer Weather and Hay fever

More importantly lets all get out and about, moving our bodies eating quality food for health and to support our body goals

My wife Jacelyn and I have launched into a 30 Day Spring Cleanse. We will be working closely with 10 people as a Spring body reset and to bring vitality, energy and boost your health while shredding those unwanted kilos.


Email us at Lifestrongfreedom@outlook.com for information and support


I believe life is about finding balance. Work, Health, Fitness and Family. Create a new normal for yourself and lets smash your goals.

Focus on what you really want and deserve. Where do you want to be in the next 30, 60, 90 days and how can we help at Boss Strong Fitness & LifeStrong Movement

Jamie and Jacelyn Wilson

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



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