CORE Fitness

19/11/2025

3 things to remember during your next HYROX…

1. Don’t take it too seriously… you’re lucky that you can do these things with your body and that you can think about getting PBs. There are many that would give anything to do the things you are doing with your body.

2. It gets hard… embrace it, nothing worth doing is easy.

3. Enjoy it… the tunes slap (see above), the community is awesome and it’s an expensive ticket to be a miserable so and so.

In doubles your time behind the rower could be your time to refuel… for me it’s time to dance.

18/11/2025

18/11/2025

HyRoX TrAiNiNg WiLl KiLl YoUr gAiNs…

Yeah sure if all you’re doing is running… but that’s not HYROX training… that’s running…

But Hybrid training requires a balance of running AND strength training.

Am I going to grow at the rate of a dedicated bodybuilder? Hell no!

But I don’t want to…

I want to push a lot of weight, pull a lot of weight and then be able to run fast afterwards for a long time.

Having tons of muscle mass is great but if you get out of breath walking up a hill with this kids what’s the benefit?

I am in the best shape of my life.

I want to run fast AND fill my T-shirt.

Strong ✅
Fast ✅

I’m 36 and in better shape than when I was 25.

You don’t have to be one or the other… you can be BOTH.

And as a bonus… I can basically eat what I like 😂😂😂

Do you think HYROX training kills gains?

17/11/2025

I’m not even sorry…

Worth every second lost…

16/11/2025

Now for these two superstars…

First HYROX Mixed Doubles 1:28

and are the two most wonderful humans you could ever meet.

And boy did they smash it!!!

Hayleigh is open about her gym anxieties and will be the first to say it takes a lot for her to come in and train. She has become a key member of our HYROX team and Bootcamps. A pleasure to coach and the sweetest soul.

Richard… the ultimate gentleman… this guy entered the local 7 mile race to run alongside Hayleigh in support and hold her lucozade bottle which she only sipped once in 7 miles 😂😂😂

But he’d do it for ANYONE. It’s the character of the man.

Honestly, we love the both of them…

They wanted sub 90 mins for their first and they got it.

We are so proud of you.

HYROX is for everyone, a community that will support and guide you.

So grateful to be a part of your journey.

16/11/2025

3 min PB in 3 weeks

DUBLIN MIXED DOUBLES
1:15:11

This is my favourite race to date… forget my solos and PBs… this was special.

Not because of the PB
Not because of the time
Not because of Dublin being a beautiful city

It was because I got to witness first hand Alex run her own race and own it.

She said she’d set the pace out front and I was only to tell her if we were behind target.

So I wasn’t allowed to tell her if we were ahead as she didn’t want to hold back.

She…fecking…sent it…

Dropped her average km pace from 5.48/km to 5.32/km in 3 weeks…

Transitions were smooth and she looked like she belonged.

I didn’t have to prompt her, didn’t have to remind her, she just worked her ass off when it was her turn and sent her runs.

So proud of her.

Now she gets to do a solo in London… let’s gooooooo!

And yes… I’m pretty sure it looks like I peed my pants…

.uk



P*e or sweat?

13/11/2025

If you’re female and you aren’t lifting weights… you really should be…

We lose muscle mass FAST as we age.

Strength directly correlates with life expectancy.

The stronger you are, the longer you are likely to live.

But that life will be better QUALITY.

Getting joint pain?… lift weights
Struggle with sleep?… lift weights
Irregular mood?…lift weights
Struggle to keep up with the kids… lift weights.

The theme is clear… Strength fixes an awful lot of things.

“Oh look, another man telling us what to do”

No… you can do what you like. BUT, there’s a reason I train predominantly women…

It’s because I know what I’m doing, my gender doesn’t make me any less knowledgeable.

In fact, it makes me want to understand what you experience even MORE!

Training and fitness is harder for women… it just is…

You have so many more changes to face on a monthly basis and then on a yearly basis as your bodies and hormones change.

That’s why in our Ladies Lifting Classes and our online community we have women supporting other women through their lifting journey.

They lift heavy and get strong whilst gaining confidence!

Check out and perfectly demonstrating a dumbbell Z-Press, just brilliant.

Come and give it a go, you won’t regret it 💪🏻

Coach John

12/11/2025

What is your reason to get up in the morning?
What do you use to keep you accountable?
Who do you think about?
Why do I set my alarm for 5am?
Why do I train even when I don’t want to?

She’s my why…

Not because she’d be disappointed if I didn’t do it…

But because she’s the only face that matters when I finish a race and I want to know I left it all out there.

What’s yours?

Partner? Kids? Parent? Dog? Tortoise?

It could just be your internal desire to be the best version of yourself for no one other than you.

Find your ‘why’

09/11/2025

I’m sat feeling all reflective this week and I just want to say thank you to you all…

This week is finished I have had 184 class members and 1-1 clients…

It does not go unnoticed that you put your trust in me day in and day out.

And basically… I want to say thank you.

I hope it comes across in the way I coach you all that you mean the world to me and Alex.

Yes, this is a business and you pay me to coach you… but as many of you know and I have said many times… if money didn’t make the world go round I’d do this for free.

I love seeing you all succeed. I love seeing you do new things and achieve milestones you never thought possible.

I don’t care if it’s weight loss, smashing your next race, lifting insane amounts of weight or just feeling comfortable in yourself… your goals become my goals and I LOVE IT!

I never thought this would happen, it’s been mine and Alex’s dream for as long as we’ve been together and it always seemed out of reach. Now we get to live our dream every day and it’s just the best 🫶

So thank you.

Now into another week of coaching before heading to Dublin on Friday for HYROX mixed doubles with Alex.

See you in the gym,

John

09/11/2025

I have some availability for 1-1 Personal Training this week 😊

This is for anyone who wants to take the next step on their health and fitness journey.

You could be a beginner looking to take the first steps in improving your health.

You could be a seasoned athlete looking to get the most out of your training for a specific event.

Ultimately it’s all about YOU!

What do you want to achieve?
What do you need to do to get there?
What is holding you back?

Once we have those answers we execute the plan and get RESULTS!

I have been a Personal Trainer for 15 years and have a wealth of experience helping people be the best version of themselves.

Availability below:

Mon: 10am, 11am, 7.30pm
Tues: 8am, 11am, 1pm
Thurs: 8am, 4.30pm

All at Launceston Health & Fitness Hub on Newport Industrial Estate.

Give me a shout for more details and we can discuss your needs 😊

John
07395006053

09/11/2025

A road marathon last weekend, a coast path ultra this weekend… and finished 6th 🤯

This guys is special… really special…

Grit, determination and a tenacity that I have never seen in anyone.

A real life Forrest Gump…

What’s mental is he just booked on for bootcamp tomorrow morning 😂😂😂

I can’t claim to have got his running to where it is…

But I can say it’s a privilege to be a small part of it as his bootcamp coach in a morning.

Joe we are all in awe of your running ability and drive.

58km… and the pace on it too… just wow.

Drop a comment below if this blows your mind 🤯