JM Fitness and Nutrition

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JM Fitness and Nutrition

Supporting clients through online coaching with tailored plans to change body, attitudes and lifestyle.

Online Coaching | Supporting clients through online coaching with tailored plans to change body, attitudes & lifestyle.

01/10/2025

September 🗓️

A month of good food, birthdays, fun and a lot of hard graft!

30/09/2025

Banana Bread 🍌

So in keeping with my promise to post more of my recipes here is my Chocolate Chip Banana Bread.
(With supplementary ASMR)

Do you want more food videos posted?
Let me tell you, it was sensational!

No recipe on this one because if you want it, you better ask nicely 🫢🤪

28/09/2025

Sunday Service ⛪️

Dues paid this morning - and it had to be legs!

Programming is due a change and as such I thought it was good time to give some fresh ideas a bash. More quad dominant in this one, but a nice balance between unilateral and bilateral movements.

Let me tell you though…the Tru Squat is spicy 🌶️

18/09/2025

✨ Client Spotlight: Kieran ✨

Since January 2022, I’ve had the privilege of working with Kieran — and what a journey it’s been to date.

In just 3.5 years he’s:

🏆 Achieved year-on-year success at work (while managing the challenges of working offshore)
🏠 Bought his first home
💍 Got engaged to his girlfriend
💪 Built muscle, strength, and resilience beyond what he thought possible!

But the thing I’m most proud of?

These photos from today.

Not because of the muscle, not because of the transformation — but because Kieran turned up as himself. Not shaved, no haircut, no tan, no baby oil. (Diddy reasons aside 😆)

Just confidence in who he’s become as a person and what he’s achieved.

That’s what training is about: showing up, putting in the work, and becoming a stronger version of yourself in every possible sense.

Proud of you mate 👊

16/09/2025

🚘 Warren Buffett once said:

“If you were only going to have one car your entire life, you’d look after it like your life depended on it.”

Here’s the truth: you can always change your car, but you’ll never get another body.

FACT!!!

Your body is the one vehicle you’ll drive for your entire life. And just like a car…
⚡ What you fuel it with matters.
⚡ How often you maintain it matters.
⚡ The way you treat it every single day matters.

You wouldn’t ignore the warning lights on your dashboard, skip services, or pour the wrong fuel into the tank (intentionally at least)— yet so many people do exactly that with their health.

Longevity isn’t about quick fixes.

It’s about consistency, care, and respect for the only body you’ll ever get.

So the question is…

👉 Are you looking after yours like it’s your one and only?

10/09/2025

Let me make one thing crystal clear…

𝐅𝐮𝐧𝐝𝐚𝐦𝐞𝐧𝐭𝐚𝐥𝐬 𝐰𝐨𝐫𝐤.
They always have. They always will.

It’s not sexy. It doesn’t sell. But it f*cking works.

Show up. Stay consistent. Do the work. That’s where results live — in fitness and in life.

Now… about this “45-7-6 Stairmaster trend.”

It’s not a training programme. It’s not a workout. It’s just one machine being abused for clicks.

👉 If you’re untrained and jump straight in, you’ll be left exhausted, aching, and bored senseless — not building the b***y you were promised 🍑

👉 Even if you are trained, it’s not sustainable - it needs to be built up over time to reap any reward.

So why does it blow up online Joe?

Because it gives the illusion of:
1. Quick fat loss from all the output.
2. A temporary “pump” in your legs and glutes.

Add a filter and a selfie →
cue “1-week transformation hacks” 🤦‍♂️

‘Hi guys buy my new ebook where you can have an ass like me!’😆😆😆

Reality check: it’s just cardio.
Cardio has its place, but it’s not a shortcut to long-term gains.

Stick with the basics. Stick with consistency.
That’s the real hack.

Anyway, rant over… I need a lie down 🤣

—

Drop a 💪 if you’re sticking to the basics.

08/09/2025

Short on time?

Looking for a session that’s going to get your heart rate up and break a decent sweat?

Give this a go 👇🏼

5 minute Stairmaster

4 consecutive rounds;
- 10 Down Ups
- 10 Deadlifts
- 500m run

4 consecutive rounds
-10 Slam Ball
- 25 Bodyweight Squats
- 500m run

1km run

Done ✅

Give it a go - let me know your time below and let’s get a comp going 🫡

05/09/2025

Fat loss jabs are on everyone’s lips right now: Ozempic, Wegovy, Mounjaro…

But here’s what most people don’t realise 👇

💉 Why were they created?
These medications weren’t designed for fat loss at all!!!

- Ozempic (semaglutide) was developed for type 2 diabetes management to help control blood sugar.

- Wegovy is essentially a higher-dose version of semaglutide, later licensed specifically for obesity.

- Mounjaro (tirzepatide) is newer — it acts on two gut hormones (GLP-1 and GIP) and is showing even greater effects in trials.

📊 How do they work?
They mimic natural gut hormones that:
• Slow digestion (you feel fuller for longer)
• Reduce appetite and cravings
• Improve blood sugar control

🔬 How well are they studied?

- Semaglutide (Ozempic and Wegovy) has been through large-scale, multi-year clinical trials involving thousands of participants.

- Evidence shows average weight loss of 10–15% of body weight when combined with lifestyle changes.

- Tirzepatide (Mounjaro) is even more impressive in early studies — some participants lost over 20% of their body weight!

⚠️ The fine print:

- They can cause side effects such as, and not exclusive to nausea and GI issues.

- Stopping the ‘medication’ often leads to weight regain if habits aren’t addressed.

They’re tools — not magic wands.

And before I get a backlash, this is 8 mins of a 20 minute deep dive into what I’ve heard, seen and read - the views and opinions are mine alone. I am not a doctor but I am a health professional.

As the saying goes - the devil is in the details - note my use of certain words, and elaborated conditions.

If you haven’t watched the video, you can read between the lines…

If you’d like the full, unedited video- shoot me a DM and I’ll send you a link.

03/09/2025

Last night, and I took the plunge—literally—at where heat meets ice and science meets soul. 🔥❄️

We melted (like that?) into the warmth of their traditional and infrared saunas with a wee complimentary Herbal Tea, then plunged our way across their three ice baths (I started with the beginner and then onto the advanced since it’s been a while!) and I can honestly say I’ve missed it massively.

Is that weird? 😆

As someone relatively experienced with contrast therapy this was a total upgrade on my DIY number in my back garden or that of White Loch. But more important than all of that - the sleep I got last night post heat and plunge…a solid 10/10. I was out like a light. 💤

02/09/2025

‘𝐈 𝐡𝐚𝐯𝐞 𝐧𝐨 𝐢𝐝𝐞𝐚 𝐚𝐛𝐨𝐮𝐭 𝐦𝐲 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐛𝐮𝐭 𝐈 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐦𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬’

The message I didn’t expect to read from a client this weekend, but one I appreciated because it showed a defect and weakness in what I’ve been coaching.

Here I was thinking my client knew what to do, had the systems, knowledge and protocols to confidently track her calories while being mindful of protein targets too.

She wasn’t.

—

Coaching is exactly like teaching.

You can’t treat all clients the same, just as you wouldn’t children; one size doesn’t fit all, some will learn, develop, understand and adhere faster than others.

But the big difference with the classroom and a check in?

Teachers can see first hand every day (or at least good ones should) where there are weaknesses and aim to work on them. Coaches need good and consistent communication from their clients, especially those online, to target the areas of weakness to strive towards better results - health, fitness and otherwise.

It’s a shared journey to improvement.

Remember your coach wants you to succeed just as much as you do!

—

So in light of that, here is a little infographic on what Protein is, what benefits it serves (not just for bodybuilders) and what 25g of Protein actually looks like 😉

Address

55 Nasmyth Avenue
East Kilbride
G750BE

Website

http://www.jmfitnessnutrition.com/

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