J3 Health and Fitness

J3 Health and Fitness A friendly personal trainer who has lived through a real fitness journey.

Whether it's weight loss, getting stronger for life ir sport and just wanting some support through rehab ive worked with real people on their journey.

24/01/2026

80% of progress happens before you even train.

Honestly… most of the battle isn’t the workout.
It’s getting through the door.

Once you’re in the gym, that last 20% is usually the easy bit.

So instead of relying on motivation, try simple strategies that remove friction ⬇️

If you train early:
• Prep your kit the night before
• Shoes, clothes, water bottle – ready to go
• Zero decisions in the morning

If you train after work:
• Take your gym kit with you
• Go straight from work to the gym
• Going home first makes it 10x harder (sofa + comfort = game over)

The key:
Don’t make it harder than it needs to be.
Simplify the small things so you don’t have to “feel like it”.

Because some days you won’t.
And that’s normal.

Show up anyway.
Win the 80%. 💪

I can help you keep accountable. Just ask me for support.

Today didn’t go to plan.Childcare became an issue.Hannah isn’t well.Sleep hasn’t really happened.So work plans got cance...
22/01/2026

Today didn’t go to plan.

Childcare became an issue.
Hannah isn’t well.
Sleep hasn’t really happened.

So work plans got cancelled.
Training didn’t happen.
And my priority became looking after my boy.

I’m exhausted.
I’m tired.
And yeah — a little frustrated.

But that’s life sometimes.

You can plan everything perfectly and still have days where it all falls apart through no fault of your own. And that doesn’t mean you’ve failed. It doesn’t mean you lack discipline. It doesn’t mean you’re doing something wrong.

It just means real life showed up.

The lesson isn’t to beat yourself up when plans don’t come to fruition.
The lesson is having a plan in the first place, and then having the maturity to accept when unforeseen circumstances take over.

Take the wins when you can.
Accept the losses when they happen.
Don’t add guilt to things you can’t control.

Sometimes the strongest thing you can do is stop fighting the moment and just be present in it.

Tomorrow is another day.

No two clients are ever the same.And that’s exactly why I love coaching.Working with Emma genuinely challenged me in the...
21/01/2026

No two clients are ever the same.
And that’s exactly why I love coaching.

Working with Emma genuinely challenged me in the best way. Coming from a competitive dance background, she had incredible mobility — but that also came with challenges around stability, balance, and controlling hypermobile movement.

This is where coaching gets interesting.

Yes, there are fundamental principles in training that apply to everyone.
But how you apply them should always depend on the individual in front of you — their background, their movement patterns, their confidence, and their goals.

Emma’s training required thought, patience, and precise exercise selection. It wasn’t about pushing harder — it was about prescribing smarter. Building core control, improving strength without feeding into compensation patterns, and helping her move with confidence rather than restriction.

That process brought me a huge amount of joy.

I take real pride in never handing out cookie-cutter programmes. Coaching, to me, is about context. Understanding the person, not just the exercise.

Emma trusted the process, stayed consistent, and the results spoke for themselves — improved balance, posture, strength, and control.

This is why I do what I do.
Individualised coaching. Done properly.

Only at

14/01/2026

Fat loss isn’t complicated. We just over-complicate it.

🚫 There is no “best exercise” for fat loss
🚫 You do NOT need to smash high-intensity workouts every day

✅ What actually works (long term):

1️⃣ Strength training
Build muscle → raise metabolism → fat loss without burnout.

2️⃣ Cardio (kept sensible)
Do it, but don’t destroy yourself. You still need to recover.

3️⃣ Walking
One of the most underrated tools for fat loss.
Low stress, easy to recover from, burns calories, fits real life.

4️⃣ Calories matter most
~90% of fat loss comes from a calorie deficit.
Exercise supports it – it doesn’t replace it.
👉 Link in bio to help you work this out.

5️⃣ Protein intake
Aim for 1.5–2g per kg of bodyweight to support fat loss, recovery, and muscle retention.

Keep it simple.
Find what you can sustain.
Do it consistently.

Questions? Drop them below.
Want help applying this properly? Link in my bio 💪

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Client Spotlight – Tom 💪⭐Tom came into training with one clear aim: to become more athletic, mobile, fitter, and stronge...
12/01/2026

Client Spotlight – Tom 💪⭐

Tom came into training with one clear aim: to become more athletic, mobile, fitter, and stronger without compromising any area. With limited gym experience but a great mindset, he was open to learning, progressing, and trusting the process from day one.

Over the last 9 weeks, Tom’s consistency in both training and nutrition has paid off:
• Strength increases of 20–50%+ across multiple lifts
• Visible increases in lean muscle
• Pull-ups improved from 2 reps to 8 clean reps
• Better movement quality, confidence, and carryover into hockey

Every client is different. Tom’s openness, work ethic, and willingness to be coached properly have allowed us to train hard while keeping things safe, structured, and sustainable for the long term.

Results don’t come from rushing, they come from commitment. The more you put into your training, the more you get back, and Tom is a perfect example of that.

Looking forward to building on this work over the coming months 👊

📩 For coaching enquiries, message me directly

Only at

08/01/2026

Struggling to improve your pull-ups once you can do a few?
Chances are, it’s not strength holding you back — it’s how you’re training them.

A common mistake I see is chasing numbers at the expense of form.
Doing 15 pull-ups sounds great… until 5–10 of them turn into half reps, swinging, shrugged shoulders, or rushed negatives.

That’s how:
• bad habits creep in
• shoulders and elbows get irritated
• and progress stalls

The reason you’re not getting better at pull-ups is usually this:
👉 you’re not prioritising quality of movement.

Instead, treat pull-ups as a skill and a mini-workout.

Quality > Quantity (done right)

Perfect reps mean:
• full hang at the bottom
• controlled scapular engagement
• chest moving to the bar (not chin jutting forward)
• no kipping or rushing

Yes, it takes more patience — but it actually works.

Example: spreading reps across time

Rather than smashing sloppy sets, try this:

1 rep every 30 seconds
• 5 minutes → 10 high-quality reps
• 30 minutes → 60 reps
• 60 minutes → 120 reps

1 rep every 20 seconds
• 5 minutes → 15 reps
• 30 minutes → 90 reps

Same movement.
Far better quality.
Massively lower fatigue per rep.

This approach:
• grooves perfect technique
• builds real pulling strength
• protects your shoulders and elbows

Why pull-ups are worth mastering

When done properly, pull-ups build:
• arms (biceps & forearms)
• shoulders
• upper & mid-back
• core stability
• grip strength

They’re one of the best bodyweight movements you can do — if you respect the process.

Slow it down.
Own every rep.
Get stronger where it actually matters.

If you want help structuring pull-ups properly around your training, drop me a message 👊

January can feel heavy.Cold. Dark. Loud with expectations.If you’ve not started yet — you’re not behind.If you’ve starte...
05/01/2026

January can feel heavy.
Cold. Dark. Loud with expectations.

If you’ve not started yet — you’re not behind.
If you’ve started and already feel overwhelmed — you’re not weak.

Real health isn’t built in 30 days.
It’s built through small, repeatable actions you can sustain.

Move more.
Get a little stronger.
Play the long game with your health.

If you need support with thriving in 2026, don’t think about it, get in touch. Imperfect action always wins.

Based at

28/12/2025

What a year it’s been.

A year full of risk, fun, ups and downs — and a lot of learning about myself.

Stepping away from my council role and committing fully to personal training was a big decision… but one that’s been genuinely rewarding. It’s work I care about, enjoy, and want to keep building long-term.

Watching George grow this year has been something else. His development has been unreal — honestly, Hannah can’t keep up with how fast he’s changing — and being present for that has been the biggest win of all.

2026 already feels exciting. There’s a lot in the works, plenty being developed, and big plans ahead.

If you’re interested in coaching — whether in person or online — drop me a message and let’s see if I can help you thrive.

Here’s to a solid 2026.
And remember: you are the creator of your future. Don’t live in the past — build what’s next.

18/12/2025

You don’t need more motivation.
You need structure.

This bootcamp gives you:
• A proper warm-up
• Real strength work
• Conditioning that won’t wreck you
• Mobility to finish

Starts January 10th
Winner announced Sunday 28th December

Like, share and follow for a chance to win a free spot 🔥
January Reset starts now.

Only at
Price for non-Snap Fitness members £150

You don’t need more motivation.You need structure.This bootcamp gives you:• A proper warm-up• Real strength work• Condit...
18/12/2025

You don’t need more motivation.
You need structure.

This bootcamp gives you:
• A proper warm-up
• Real strength work
• Conditioning that won’t wreck you
• Mobility to finish

Like, share and follow for a chance to win a free spot 🔥
January Reset starts now.

Only at
Non-Snap Fitness members can join in for £150

JANUARY RESET BOOTCAMP — 8 SPACES ONLY The whole point of this 8-week programme is simple:you stay motivated when you’r...
11/12/2025

JANUARY RESET BOOTCAMP — 8 SPACES ONLY

The whole point of this 8-week programme is simple:
you stay motivated when you’re supported. 🤝

This isn’t just a bootcamp. It’s a small, tight-knit group (max 8 people) working towards the same goal — getting stronger, feeling better, and keeping each other accountable when motivation naturally dips.

You’ll get:
• A baseline strength & mobility programme 💪
• Weekly messages from me around lifestyle, mindset and building better habits
• A private space where everyone can support each other and stay on track

Every Saturday we meet for 75 minutes of structured training:
• Mobility to get you moving well
• Strength work to build resilience
• Safe, controlled conditioning to raise your heart rate 🔥
• Teamwork elements to keep it fun and engaging
• Mobility/reset work to finish feeling better than you started

This is about building progress through community, routine, and the right guidance — especially at the time of year when most people fall off. ❄️➡️💥

If you want a supportive group, a clear plan, and accountability that actually lasts into the year… this is for you.

DM me or text 07588 306131 to grab one of the 8 spaces.

Address

Rugby Road, The Crescent
Hinckley
LE10 0QD

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