HOW TO GET YOUR FIRST PULL UP 💪🏽📈
(and how I get mine back FAST if I ever lose them). Firstly practise, practise, practise!!
This is exactly how I’d train myself or any beginner:
• Scapula retractions
• Banded pull ups (great to get comfortable with the movement, but doesn’t correctly train the movement pattern so progress onwards from here as soon as you can!)
• Top holds & pauses
• Jump reps with slow eccentrics (lowering phase)
• Paused rep slow eccentrics (as slow as possible lowering with pauses)
Of course overall strength (think bent over rows, bench press, push ups, scapula push ups, face pulls)
Pull-ups aren’t just about pulling — they’re about overall strength + control.
Build the base, be patient, and it will happen.
Save this & trust the process ⏳✨
SUNDAY BUM DAY 🍑
Train with me - DM for privates / small groups or come down Sunday’s glutes, core and cardio
📍7:30AM @ Fitstop Melville $10pp
All welcome (members & non-members)
🗓️Booking essential via the link in bio!
Strong achy glutes guaranteed 🤝🏽😮💨
No gym, no equipment? NO PROBLEM 💪🏽🤸🏼♀️🏃🏼♀️
Environment changing doesn’t have to mean your training does..
Save this for training anywhere in the world. 🌍
Working onboard yachts and travelling a lot when I’m off, I can’t rely on perfect conditions to train—I adapt them.
Whether I’m in a fully equipped gym, onboard with just kettlebells and dumbbells, or travelling with nothing but bodyweight, I always come back to the same foundation: movement patterns that keep the body strong, balanced, and capable.
Squat. Hinge. Push. Pull. Lunge. Rotate. Carry. Condition.
The tools change, the structure doesn’t.
If you can understand movement this way, you never miss a session—you just adjust the input and keep moving.
Train with what you’ve got. Move well, wherever you are.
— Move With Jacinta
60 min on deck HIIT workout ✨🥵
full body. high intensity. zero excuses.
training onboard hits different… lack of equipment, space, time, energy and the rocking seas below. I always make sure to have workouts programmed in my toolkit that are adaptable no matter where I am, or what I have available whether thats onboard or whilst off travelling so that the excuses don’t win!
save this & try it anywhere 🌍
tripod was a paid actor 😵💫
sea this morning was unpredictable (as always) so we kept it simple — stretch, spin, and flow with the motion of the ocean 🌊🌀🛥️
How I train in a week whilst docked in Antigua between trips 🌴🛥️
SUNDAY - LONG RUN (16km) of hills for the day off
MONDAY (on watch 👀) - pre- watch 5km run & walk
TUESDAY - 1hr morning erg bike (on watch until 7am), post work shirley’s hike (10km) with the girls followed by a quick 30 minute upper body (focus - pull ups, push ups, rows, shoulder press)
WEDNESDAY - morning 4km time trial run, post work functional HYROX session (focus - ergs, hyrox style functional movements)
THURSDAY - morning 3km walk for an overdue call with my mum (we love a 12hr time difference 🥲), post work 7km with one of the girls followed by 35 minutes of lower body before provisions arrive (focus - squats, rdl’s, hip thrusts)
FRIDAY - crew beach afternoon (paddleboards, efoils, snorkelling) followed by 1hr on the onboard erg bike 🚲
SATURDAY - one last hike up to shirley’s (5km) and a run back down before the last full body gym session (focus - lunges, goblet squats, bench press, cable face pulls, biceps/ triceps, hamstring curls)
Every week onboard is different, this week was alot higher running lots given the next 3 weeks will be mostly on passage and at anchor ⚓️ so always trying to squeeze in what runs I can and use the gyms available when I get the chance!
this audio though 💯… unfortunately in this industry so many people say I don’t have time, or I’ll get fit on my leave or once i finish yachting and sacrifice their health for years as a result. I hate to say it but if you have time to scroll on your phone or be at the pub every second night you also have time to dedicate even 10 minutes 3 times a week to your health and wellbeing.. and unlike the pub you’ll leave feeling better for it! Not saying no to the pub but maybe next time run just a quick 2km before heading off to the bar or doom scrolling and see just how much better you feel? 🤔
Cabin friendly core burner. Anytime, anywhere. No equipment needed.
A few different simple moves to get the core and upper body firing for those busy days where 5 minutes is all you have.
The movements; push ups —> push up press backs —> mountain climber to cross climber —> knee hoover taps —> reverse crunches —> butterfly sit ups
Even throw in some bodyweight squats and lunges (or jumping 😈) and you’ve got yourself a quick 10 minutes cabin friendly full body burner!
In 2X speed… the SLOWER the better 🔥
