We recently got to interview the highly-motivated Jonah Town, a very dedicated athlete from Australia! I highly recommend you follow his journey, his passion for bodybuilding shows in every post he puts on social media, great tips and always sound advice!
Hi Jonah could you tell us a bit about yourself and how you started in health and fitness?:
Jonah Town: My name is Jonah and 20 years old from the northern parts of Australia!
My fitness journey began while I was in high school and moved from one end of the country to the other. Having played soccer for years prior to moving I was always involved in some form of sport. The place I moved to was extremely hot and humid, something I was simply not used to playing in. My father suggested joining the local gym and going after school, this is really where it started for me. From then I spent countless hours watching others, researching, and trying new things with my training and nutriton. I was that guy in senior year of high school carrying around an esky filled with chicken and rice and wouldn’t miss a meal no matter what haha.
Having developed a passion towards bodybuilding it has carried on to competing in multiple shows in 2015, starting my own online personal training business, and delivering content to those in need through my social media platforms.
How do you stay motivated and what drives your passion?:
Jonah Town: For me it really comes down to a fear of being too average. There is nothing wrong with following the crowd, especially the age I am now. I’ve always done things a little different and has a drive to make something of myself.
Whenever I don’t feel like training or feel like I may want to slip on my nutrition, that inner voice in my head really kicks in and motivates me to see my end goal. I have really made this a lifestyle, so my training, eating and recovery is simply all I know and love.
What goals did you have when you first started out?:
Jonah Town: My goal was never to be the strongest guy in the grade nor the biggest. My goal was to develop a better version of myself. The amount of self confidence I gained throughout my years of training has really helped me to where I am today.
What is your training routine like, and what does it involve?:
Jonah Town: My training now usually consists of hitting each body part twice a week. I will usually follow and LPP (lower, push, pull split)
Can you give us a sample of your weekly routine?:
1st lower workout:
2nd lower workout:
Lying leg curls
Seated leg curls
Glute Hamstring Raise
1st push workout:
Read Delt Flyes
2nd push workout:
DB Shoulder Press
Machine Shoulder Press
Incline DB Flyes
1st Pull workout:
Wide Grip Pulldowns
Close Grip Pulldowns
One armed row
What’s your favorite body part to train?:
Jonah Town: Back is definitely my favorite body part to train. This is simply because the I can connect with it a lot better than any other body part. My back is easily my strongest point in my physique, almost to a point where I’ve had to back off from training it as much and allocate more energy to weaker body parts.
What’s your favorite kind of cardio you do and why?:
Jonah Town: I like a mix of cardio. I generally do the stairs post workout if I’m training alone, or I’ll get up early in the morning and go for a walk up one of the running hills in my area. My cardio is generally moderate intensity.
Are there any key nutrition or training tips that you adhere to?:
Jonah Town: I like to follow and IIFYM approach to my nutrition. My daily intake will be comprised of a combination of whole foods whilst hitting my micro and macronutrients intake. I like to follow a 80/20 rule generally, with 80% of my foods being “clean” whole foods and 20% being “dirty” processed foods. At the end of the day all my calorie and macronutrient targets are accounted for.
List the top 10 foods we would find in your kitchen:
Reese’s PB Cups
Every kind of PB there is
How do you prepare meals? Do you cook daily or prepare meals for the week?:
Jonah Town: I have always prepared my meals in the morning unless I have an early start then I’ll make my food the night before. I like to have my meals freshly made and generally won’t make much more than 1-2 days of food in advance.
This is also because sometimes my food intake will change (if I have an event on for example).
What’s your favorite health food?:
Jonah Town: The entire chocolate aisle #health
What’s your favorite cheat food?:
Jonah Town: I usually won’t have any cheat meals as my intake is always calculated and I have no reason to cheat. My refeed days will normally include things such as cookies, ice cream etc
What supplements do you use if any? If not, why not?:
What 3 tips would you give someone just getting into health and fitness:
- Don’t overcomplicate things. Focus on walking before you can run. This
means don’t worry about your supplement intake if you haven’t nailed your
nutrition first. Or don’t worry about improving the upper pecs if you
haven’t yet mastered your form on the bench press. Focus on the bigger
picture before honing in on the minor things.
- Choose a goal and stick by it. It’s very easy to want to cut one day then
bulk the next. Choose one goal and stick to it for an extended period of
- Have fun with it and don’t be too serious!
What is your favorite quote?:
Jonah Town: Most people die by 24
What kind of music do you listen to when you are working out if any?:
Jonah Town: I like to listen to music that has pretty heavy drops for when I’m lifting.
Simply keeps my mood and energy high when I’m training!
What’s your favorite activities and hobbies you enjoy when away from the gym?:
Jonah Town: Ahhh….
Outside of the gym aside from work and uni I will usually be hanging out
Where can our readers follow you?: