The JK Way

Time-Tested Training & No-Nonsense Nutrition.

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- Remote Coaching
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21/09/2025

One of my favourite parts of being a nutritionist in the fitness arena is having the opportunity to help athletes make weight - especially when we can do that COMFORTABLY and ensure they still have enough in the tank to perform at 100% on the day 🙏🏻

Loved offering a little guidance to seasoned fighter Serghei and new machine on the scene, Harry recently for their respective fights 💪🏼

Of course, it’s always a pleasure to work with my man Josh - forever honoured to be a part of this future WORLD BEATER’S journey 💪🏼😤 (look out for him at the World Weightlifting Championships in Norway next month with team GB! 🇬🇧)
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20/09/2025

Im terrible at posting stuff these days; some of these are waaayyy overdue! Anyway, it doesn’t take away from the amazing efforts - and the fact these guys have all kept the weight off weeks/months after! (Which is the REALLY important piece 🙏🏻)
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Well done, folks! Thanks for trusting in your boy for guidance 🙏🏻
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Tomorrow’s edition; my fighter & lifter weight makers 💪🏼😤
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17/09/2025

I love my job 😌
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Weight-loss chronicles coming tomorrow…
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14/04/2025

I don’t normally do the ‘trending’ thing but I couldn’t not with this one 😆
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08/04/2025

It’s been aaaages since I’ve incorporated a dedicated leg/lower day into my training! (90% of my lifting life, I’ve trained with a full-body approach!)
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Surprisingly, I really enjoyed this session! (First of two dedicated lower days in my new program geared towards building some quality muscular endurance in my legs, as well as improving my running performance for this year’s Great North Run 💪🏼)
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Loads of reasoning for exercise selection, training volume, tempo, order or exercises, tools of choice etc but alas, I’m not going to get into it as I’ve spent enough time on Instagram today - PEACE 😆✌🏻
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30/03/2025

I’ve spoken to a lot of health-seeking, go-getters recently that feel like they’re optimising their diet/health by sticking to the same, ol’, prepped meals, day-in, day-out…
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THIS IS NOT OPTIMAL.
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Same foods = same, narrow nutritional profile.
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I.e. the vitamin and mineral content is limited and the fatty acid profiles, amino acid profiles and fibre types are the same day-in, day out.
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This leaves the door open for deficiencies (even if your regular meal is so magical and “CLeaN” 🧼)
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Also; LIFE IS SHORT AND GREAT FOOD IS ABUNDANT! STOP BEING SUCH A BORE 😜
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…even simply switching up our fruit & veg choices can go a long way to fortifying our diet e.g. alternating blueberries with raspberries or broccoli with garden peas - even go full Irish like my mother and serve up THREE different veggies with mash (and a solid protein source) with evening meals - MARG KNOWS OPTIMAL 💚🇮🇪
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Also, deficiencies aside, we want to avoid developing food sensitivities from being too narrow in our nutritional approach too I.e. our bodies tend to match frequent intake of a certain food with the necessary enzyme production needed to digest it - we are more likely to suffer digestive issues with foods that haven’t recently frequented out diet (due to down-regulation of the required enzymes)
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VARIETY IS 🔑 ….so, tear into the Turkish food 🇹🇷, enjoy the Far Eastern delights 🇨🇳🇰🇷🇹🇭 explore those continental cuisines 🇫🇷 🇮🇹 - be a culture muncher!!😆
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…or y’know, at least just switch up the veggies you serve up with your plain rice and unseasoned chicken 🥲 (what’s with people not seasoning their food, BTW?! 😭)
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Just some 🥘 for 💭
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JK Out ✌🏻
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14/03/2025

‘nough said.
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23/02/2025

Big shout to my man Phil “Don’t Play” Haye! 💪🏼😤

Man has really earned his ‘JK term of endearment’ nickname, too!!! He really does not play when it comes to approach to this fitness thing! 💪🏼 (never seen a man so locked-in in the weight room 😤)
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Phil is a long term client of my good friend (and respected peer 🤓) - who has achieved INCREDIBLE things with Phil with his top-tier training and impeccable programming! (So much so, I felt shown up by Phil’s shape when James brought him along for a sea dip one time and the dude whips his top off haha)
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My work with Phil came into play when he wanted to tighten things up just that little bit more (physically and nutritionally) and maximise his micronutrient game as well as help battle apprehension around increasing calories…
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….well, we ended up increasing calories (and fruit & veg intake) EXPONENTIALLY and, as you can see, my man had nothing to worry about 💪🏼😤 Turns out, Phil was likely under-fuelling for a while and, with that, seeing the effects of ‘metabolic adaptation’ I.e. the body responding to low energy availability by minimising energy output; this could be a decrease in NEAT (knowingly or subconsciously), shut down of non-life-sustaining functions (commonly low mood/libido with addition of amenorrhea in women) etc…

Whatever those adaptations might have been, increasing calories (and managing those micros) had our man feeling renewed; better sleep ✅ More motivation/better performance in training ✅ greater sense of mental health ✅ Better recovery ✅ BONUS FAT LOSS! (Despite the large increase in calories, Phil was likely still in a small deficit when output is considered)
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Thanks for trusting the process, Phil and well done on becoming even more weaponised 🦾 (knowledge is power and all that!)
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JK Out ✌🏻
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