Coached By Just

23/06/2022

12/06/2022

One mistake to swerve if you are wanting to get in the best shape of your life & make 2022 your year

That is;

Lacking routine and structure 😩

This was the mistake Jon was making before he joined the team

When Jon came to me his schedule was off the charts! He was juggling his shift work consisting of early mornings, late evenings, a few night shifts thrown in there, hectic family life with 2 children & building a photography business on the side

It is safe to say, Jon had a full plate

Because of this he struggled to build any kind of routine that would make his fitness journey convenient for him

He felt

😡Frustrated
😡Confused &
😡Stuck

In a position where he wanted to finally reach his goals

But he just didn’t know how to work it around his very hectic schedule.

His confidence was at an all time low because he wasn’t happy with what he saw back in the mirror.

So we began by looking at his daily habits, routines and made a few changes to help supercharge his energy so he didn’t feel drained throughout the day.

This was important due to working hours and his family life to have enough energy to play with his kids

We needed to make his body an asset, not a liability

It also helped his productivity so he would get more work done

This allowed Jon to dedicate some more time for his kids which was a big personal win for him 🏆

So a focus of ours was on making sure that Jon’s training was built around him, not his life around training.

So Jon ultimately had:

🚀More energy
🚀Increased productivity
🚀Confidence through the roof
🚀Clarity on his schedule & routine

He realised pretty quick that you didn’t have to:

❌Spend hours working out
❌Cut out carbs
❌& not miss out on valuable family time

All from implementing a clear structure and routine into his day to day

Jon is simply in the best shape of his life

He walks around full of confidence

& has taken the education away with him so his results will last a lifetime

Want to get in the best shape of your life & end the summer on a high?

Then shoot me with a DM with the word “structure”

& let’s have a chat!

07/06/2022

“𝙄 𝙛𝙚𝙚𝙡 𝙨𝙤 𝙢𝙪𝙘𝙝 𝙗𝙚𝙩𝙩𝙚𝙧 𝙖𝙣𝙙 𝙞𝙩’𝙨 𝙢𝙖𝙙 𝙬𝙝𝙖𝙩 𝙞𝙩 𝙙𝙤𝙚𝙨 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚, 𝙄 𝙬𝙖𝙨 𝙣𝙚𝙫𝙚𝙧 𝙝𝙞𝙜𝙝 𝙤𝙣 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝙗𝙚𝙛𝙤𝙧𝙚 𝙗𝙪𝙩 𝙢𝙮 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝙝𝙖𝙨 𝙜𝙧𝙤𝙬𝙣 𝙖𝙣𝙙 𝙞𝙩’𝙨 𝙨𝙞𝙢𝙥𝙡𝙮 𝙙𝙤𝙬𝙣 𝙩𝙤 𝙞𝙢𝙥𝙡𝙚𝙢𝙚𝙣𝙩𝙞𝙣𝙜 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙝𝙖𝙗𝙞𝙩𝙨 𝙞𝙣𝙩𝙤 𝙢𝙮 𝙙𝙖𝙮 𝙖𝙣𝙙 𝙮𝙤𝙪𝙧 𝙜𝙪𝙞𝙙𝙖𝙣𝙘𝙚”

This is what Andy said during the coaching program.

Upon our consultation call, I asked Andy what he struggled with the most prior to getting started and his answer was

😩 He was unhappy with how his physique looked

🥺 His nutrition was out of control

🤰🏼 He was bloated

🥵 He was unfit and unhealthy with high cholesterol

😴 He was always tired

😡 Not seeing results from the effort he puts into the gym

The same things I’m sure a lot of you reading this maybe struggling with to..

Just 0 plan, guidance or accountability

As soon as he jumped onboard all these bottlenecks were taken care of

We took care of his nutrition by providing him with a structured nutrition plan with plenty of balance to meet his busy work shifts.

A plan was put in place to give him complete clarity on what needed to be achieved to reach his goals

Along with weekly check ins to keep him accountable and holding him to a higher standard, there was nothing stopping him

There was no magic to this, my clients are just normal people, living normal lives

The difference is, when given a plan that works & fitted around your lifestyle

It all comes together

And there you go ⭐️

Andy transformed into a completely new man!!

💪🏻We’ve re-built his physique

📉 We’ve pulled off 37lbs

🚀 He’s got more energy than ever

😀 We’ve improved his health

😎 We’ve significantly improved his self confidence

To do so, we didn’t do anything fancy. We built his training and nutrition around his lifestyle and work commitments and shift work

If you are unhappy with your body….

You constantly battle with low energy….

& you’re unsure what to do about it,

Drop me a DM and let me show you the exact steps to sorting it once and for all

Let’s get you confident for the rest of 2022

06/06/2022

Back to it Monday!

That’s the longest ever bank holiday in history all done & dusted

Maybe you decided to jump on the “f**k it train” & just went against everything that supports your goals

& now its back to work feeling low with some kind of feeling of regret

No matter how positive or negative last week has been… it’s a new week, same goals so let’s improve and build the consistency needed.

The most powerful tool you can use is every Sunday is set 3 must do tasks that you’re going to smash this week.

No procrastinating, no excuses and no BS 👊🏻

This will involve anything you may have struggled to achieve the previous week, anything to build consistency

Plan, action and achieve 👌🏻

So my best advice to anyone who struggled last week and in need of that little bit extra support and accountability.

In the comment section below write down one MUST DO tasks that you will boss this week.

Anything from workouts, calories, steps, water... you name it!

I will hold you accountable this week 😁

Happy Monday people ✌🏻

05/06/2022

Are you not seeing the results from all your hard work?

Hot & sweaty workouts not cutting it?

Not seeing the progress you had hoped?

⚔️You’ve tried many personal trainers
⚔️You’ve jumped from program to program
⚔️ Doing double the amount of the work than you actually need to⁣

But not managing to actually get anywhere near to where you want to be

Frustrating right?
⁣
You’re probably banging your head against a brick wall because you seem like you’ve tried everything under the sun already

Brigid was in the same position

Brigid’s biggest struggle wasn’t the gym. She was already training pretty well

Neither was it motivation. 🔥

Brigid’s biggest struggle was nutrition …

In-particular nutrition on the weekends.

Brigid wanted to strip a little body fat and gain some muscle tissue …

To achieve that lean, sculpted, beach body look for her upcoming holiday⛱

But there was 2 problems:

👉🏻She was unsure how to manage her nutrition come the weekend when she was ‘out of routine’.

👉🏻She lacked clarity.

Clarity is a big issue for many

Once you have clear clarity on your goals, there is no stopping you

No more 2nd guessing

Brigid will tell you!!

By providing Brigid will the plan to success, she just embraced it and was going there was no stopping her

She thrived off the accountability to keep her on track with her targets

⁣Brigid is a high performer & really hit the nail on the head when she said

“You can’t put a price on feeling confident in your own skin & liking what you see in the mirror”

Not only that Brigid is now

💥Confident
💥Motivated
💥Strong
💥Educated
💥Beach ready 🍹

What a journey this has been..

Looking to change your life, just like Brigid?

To super-charge your confidence, education and physique?

Shoot me a DM with the word ‘𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚’ let’s make the back end of the year one to remember 💪🏻

04/06/2022

Extremely rare night without the kids 🥂

Downtime = Uptime 🚀

03/06/2022

This is what’s going to slow down your progress or even worse, NOT make any progress

Stepping inside the gym & winging it

Doing whatever you feel like on the day

Doing whatever machine is free at the time

If you’re not progressing with your training

Then guess what….

You don’t have any way of measuring progress

Be truthful here if this sounds like you already

You can actually be going to the gym for years, doing the same workouts, lifting exactly the same weight

& from that, you’ll look exactly the same

How frustrating is that

Going to the gym for years & looking exactly the same

& now here’s the twist

There are 3 things you need to really transform

👉🏻A plan in place
👉🏻A roadmap
👉🏻& a phase by phase approach

Having these in place will have a guaranteed result at the end of it

Why go through many years of not changing the way you look by simply having these in place and fast track your results in months

Why waste any time

I know I wouldn’t

That’s why I live by the 4 pillars of success within the program

🎯Prime
🎯Fat Loss
🎯Re-Build
🎯Lifestyle

So you can achieve your dream outcome in a period of 9-12 months rather than wasting 5+ years

If you are sick of wasting time, you are constantly winging it & second guessing

Then DM “4 pillars” and lets stop you wasting any more time

02/06/2022

Here we are

Post delts & arms

Since having Covid the beginning of May, it’s taken a good few weeks to get back in the swing of training, especially from a intensity perspective

I needed to allow my body recover & food had been low for a food couple of weeks just down to lack of appetite

But that has been slowly built up again & appetite is there

But this week has been the first week that training has been firing on all cylinders 💥

Just goes to show, you need to allow the body to recover & don’t underestimate the power of good nutrition 🍳

Have a good bank holiday 🇬🇧

01/06/2022

𝗖𝗮𝗻 𝘆𝗼𝘂 𝗶𝗺𝗮𝗴𝗶𝗻𝗲 𝗮𝗰𝗵𝗶𝗲𝘃𝗶𝗻𝗴 𝙩𝙝𝙚 𝙥𝙝𝙮𝙨𝙞𝙦𝙪𝙚 𝙮𝙤𝙪 𝙝𝙖𝙙 𝟮𝟬 𝘆𝗲𝗮𝗿𝘀 𝗮𝗴𝗼 𝗶𝗻 𝗷𝘂𝘀𝘁 𝟭𝟬 𝘀𝗵𝗼𝗿𝘁 𝘄𝗲𝗲𝗸𝘀?

Sounds f*cking good aye?!

What would that mean to you?

To have the physique you’ve not seen for 20 years!!

Meet Jamie 👋🏻

Jamie runs his own roofing business, up & down ladders all day

A family man

Jamie loves his training, he would go the gym 5x a week & smash his workouts

He would out of the gym pumped and feeling accomplished

But there was one issue….

After many years of training he just had nothing to show for it

How frustrating would that be?

Training really hard & not seeing anything form your efforts

This led Jamie feeling confused, lost & demotivated

Going it alone was working for him

So it got to the point where Jamie knew he had to reach out

Then it was just a case of having systems in place to keep Jamie accountable

Providing him with the support, education & guidance he needed

To give him the confidence, clarity and certainty around his training and nutrition

It was as easy as that!

And now Jamie is

🎯 Motivated
🎯 Confident with his shirt off
🎯 Educated
🎯 Happy

& of course

26lbs lighter 🚀

This was also important to him to set a good example for his family

Want in?

To finally get some clarity & confidence to take you to the next step

To achieve your dream result

Shoot me a DM

“RESULTS”

To see if you are a good fit!

29/05/2022

Question ❓

We are now heading into the 6th month of 2022…

Are you happy with how your goals have gone?

The goals that you set yourself at the beginning of the year?

That you were going to finally achieve the transformation you’ve always wanted

Now the end of August is still 12 weeks away which means there is still time to make a pretty decent transformation

But if you leave it another 2-3 weeks then time has ran out if you a decent transformation

So here’s a few thoughts so far from the first 5 months of the year

👉🏻The people that get the BEST results are the ones that jump in with 2 feet & take action

They don’t procrastinate & waste time thinking about it. They are quick to take action which builds the momentum towards their goals.

There will never be a good time to start

You just need to start

👉🏻The key to getting results is to be willing to do the things other people are not

Turning up everyday & ticking those boxes even when they don’t feel like it or “motivation” is lower than normal. Becoming that 1% better each day, no matter what gets in your way. Having that disciple installed.

There’s no one out there that’s gone all in and never achieved something and regretted it?

👉🏻Having that plan in place with accountability thrown in

Investing into themselves

You need to have that plan in place otherwise you are swinging in the dark. You’re leaving your results to chance!

The people who got the results all were held accountable. They were all held to a higher standard than they hold for themselves. This will hit accelerator on results!

Every single person I work with was never afraid to ask for help?

To notice something they need help on

Put it this way:

If you need a car- You speak to a car salesman.

You need a house- You speak to a mortgage adviser.

If you have a leak- You speak to a plumber

You ask for help for things out of your area of expertise.

So don’t be afraid to ask for help

If you’re wanting me to take the thinking out and fast-track this whole process to finally get in shape– shoot me a quick DM with ‘🔮’ and let’s make this happen

27/05/2022

You never guess what….

The fitness app that you’ve just downloaded in hope to get you in world class shape really doesn’t give a flying f%&k about you

Really it doesn’t

Look, we are almost in June now & I’m guessing you’re now panicking that you’ve haven’t got in shape that you promised yourself just a few months back

After the s**t show of the past 2 years

This was going to be the YEAR

That you were going to finally focus on you & finally get in world class shape for summer

That you want to look & feel your best

& why wouldn’t you?

You deserve it, we all do

But, you’ve not made the progress you had hoped & been in a constant stop>start cycle

& as a last minute panic buy like us men on Christmas Eve

You turn to latest app that appears on the App Store

In hope that this will finally get in you in shape

Now these apps literally has thousands of subscribers

It doesn’t know you, doesn’t understand your needs

Your struggles, your strengths or even your lifestyle

One size fits all programs & even worse f&%k all accountability

Now on my coaching program this is the complete opposite

I only work with a set amount of people at one time to make sure the quality of my service never drops

I get to know each and every single one of my clients

✅ Their want for a world-class transformation,
✅ Their demanding day to day schedule to put the correct plan in place
✅ Their want for their fitness journey to compliment their professional & personal life
✅ Provide them with the accountability they need so they never fail

I do absolutely everything I can to help them get what it is they want

Right?

I’d say you have two options here

👉🏻You continue to use app for the foreseeable & see “how to goes”

Or

👉🏻I will give you all you need and make sure you’re accountable to reach the highest standard possible!

Sound like a plan? 🤝

DM 📲 ‘ROADMAP’ and let’s get straight too it!

26/05/2022

Doing the same old sessions every week may seem a bit boring at times

But seeing results and changes will NEVER get boring in my 👀

You need to stick with it, keep progressing those lifts and you will see those changes

Doing random YouTube and £9.99 per month app workouts ain’t it.

Nothing worse than doing

❌ Burpees in your living room

❌ 3 sets of 10 on bench press

If you want bigger guns, rock hard abs and quads that’s are too big to get your skinny jeans on - stick with a program for at least 12 weeks.

Rinse and repeat

Learn the form and the movements

Progress each week whether that’s through weight or reps

And in 12+ weeks, you’ll see a difference.

Then imagine what you can achieve in 6/9 months

And in 1 year you’ll see a real transformation ✌🏻

Oh and eat wholesome, nutritious, foods that you ENJOY and that is sustainable

Don’t cut out carbs

They are you’re friend 🤝

25/05/2022

𝗧𝗵𝗲 𝗵𝗮𝗿𝗱 𝗽𝗮𝗿𝘁 𝗶𝘀𝗻’𝘁 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗶𝗻𝘁𝗼 𝘀𝗵𝗮𝗽𝗲. 𝗧𝗵𝗲 𝗵𝗮𝗿𝗱 𝗽𝗮𝗿𝘁 𝗶𝘀 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱 𝗶𝗻𝘁𝗼 𝘀𝗵𝗮𝗽𝗲.

Transformations start from the neck up, not the neck down.

If you focus on having a fit and healthy mindset, the body will start to follow.

By implementing some simple good habits and routines, everything else will start to follow.

Select some of these and be consistent with them for 30 days to help

🔥 Get up early for a walk to start the day right
🔥 Commit to walk 10,000 steps per day
🔥 Eat a good breakfast
🔥 Learn a new skill
🔥 Do something fun
🔥 Make someone smile
🔥 Have 15-30 minutes to yourself
🔥 Write things down
🔥 Switch off social media 2 hours before bed
🔥 Read a chapter a day
🔥 Get a good nights sleep

Let me know how you get on 👇🏻

24/05/2022

“IT IS FINALLY GREAT TO REGAIN SOME CONSISTENCY & ROUTINE WITHIN MY TRAINING, JUST SOMETHING I STRUGGLE WITH”⠀

Jake’s physique went from good to great inside 8 weeks.

Probably not how you thought though!

All we did was simple, we applied a plan to Jake’s lifestyle & his work commitments

Jake was in desperate need of some direction and some clarity to go with it

Jake reached out completely stuck in a rut- he had been training on & off but just couldn’t get the consistency with due to his work commitments

He would make a little progress then would just hit a brick wall that he couldn’t break through
⠀
No matter what he did or how hard he worked he just couldn’t jump that hurdle. He just felt in the dark with how to progress.

Jake works an active job & would be on his feet 12+ hours per day and he found that his lack of accountability meant that he wouldn’t prep his nutrition or even hit the gym after work.

Which is very similar for a lot who work active & demanding jobs.

That are both physically & mentally demanding.

Ultimately, Jake wanted to gain that structure & consistency that would help him

Get better in every aspect of life
More confidence
Be more productive
& feel better about himself

Here is where having someone holding you to a higher standard & being accountable is an absolute key!

As on the flip side, Jake is now:⠀
⠀
🔥In incredible shape⠀
🔥Confident ⠀
🔥Strong⠀
🔥More productive⠀

All from a few simple tweaks

And someone in his corner holding him accountable, keeping him motivated and making sure what needs to be done… gets done

If you want life changing results & ready to start thriving

Then drop me a DM with the word PHYSIQUE to secure your spot

Speak soon

J