Body Composition Coach

Body Composition Coach I help women LOSE FAT and BUILD MUSCLE, when they’ve done the work, but haven’t seen the reward! 💥

Body Composition Coach �
Online Coach �
Fitness Content Creator �
Personal Training Consultant �

She will kill me for this…But… Meet Rachel ✨Rachel has lost 10 stone. But quite honestly, we are beyond that. Weight los...
25/04/2026

She will kill me for this…

But… Meet Rachel ✨

Rachel has lost 10 stone. But quite honestly, we are beyond that. Weight loss is a thing of the past for Rachel.

This story goes way deeper.

Having always struggled with her weight, Rachel’s experience of life was different to many people. The things we take for granted like travel or social outings were a very different for her at a larger size.

She wasn’t aiming to lose a bit of weight, she was aiming to save her life and transform every aspect of it in the process.

Exercise, relationship with food, her environment the whole lot. It was going to require years of hard decisions, grit, determination and most likely fall outs and tears.

Rachel put her faith in me a few years ago as a young, more inexperienced coach and she asked for help. I don’t think either of us truly knew we would reach this point today.

She’s lost 10 stone, which sounds amazing, but it’s the byproduct of that that is truly life changing.

Before, she had to use an extender belt on a plane so wouldn’t travel, now…

She’s hiked the Great Wall of China, she’s trekking Machu Picchu next week and she’s doing her first Hyrox this year!

She squats with 100kg on her back!! She does pull ups!! Not to mention the various runs and obstacle courses she throws herself into.

It’s fu***ng sensational.

The truth is. People think that as her coach, I inspired her to change.

The reality is, Rachel has inspired me throughout my career over the years and her progress has lit the fire in my belly to do the same for more people.

So you may see this post as a coaching progress photo, but I see it more as a thank you for the inspiration Rachel provides me and others around her every day.

So you’ll have to forgive the unforgiving approach I often have to excuses. It’s just, when you’re surrounded by inspirational, go getting women like Rachel every day, you understand what is truly possible for women like her.

Here’s to the next chapter 👊🏼

And when she sees this, I’ll likely get a clipped ear, but hopefully she will know what a true inspiration her journey is!

A special mention to her husband, who’s made his own amazing change!

Jono

24/04/2026

Calorie Strategies for petite or sedentary women ⚡️

That’s what I’m discussing in today’s podcast episode over on Spotify or YouTube 🎙️

I’ll share 3 strategies that I use with clients that helps them create a net deficit and cruise through their fat loss phase 🚢

Comment the word “PODCAST” I’ll send you the link 🫡

Jono

Some cool s**t that’s happened recently 🫶🏻You might think my life is just Jono - Body Composition Coach, but life’s been...
23/04/2026

Some cool s**t that’s happened recently 🫶🏻

You might think my life is just Jono - Body Composition Coach, but life’s been crazy, eventful and a little upside down recently, so I want to share 15 of those moments with you.

1. I did a road trip across Colorado & New Mexico last month. Stunning scenery.

2. I had a bit of an accident along the way… but all turned out ok in the end. Thankfully.

3. Whilst in the US, I attended an N1 education practical to sharpen my skills on all things female body transformations.

4. I also went to my first NBA game. Go Nuggies 🫡

5. The podcast has really taken off, we are close to 4000 listeners. This is something I’m really proud of.

6. And I have had the opportunity to talk with some of the leading minds in their respective fields on said podcast. Including Cody Moxley, a coach I truly admire, over in the US.

7. One of my podcast interviews even made national news across 3 papers!

8. I held my first quarterly training day for clients across the UK. 13 people travelled from far and wide to learn some advanced training methods.

9. And client Sezin travelled all the way from Belgium to Bristol to join me for her first photoshoot.

10. Away from work, I’m really enjoying being an uncle. Mainly because it’s the fun bit without the nappy changing.

11. My beautiful wife-to-be said YES to the dress! 👰🏻

12. And we booked a beautiful wedding venue.

13. Unfortunately for her, she attended her first Chelsea game. Not great timing… we used to be good, I promise!

14. And we are days away from completion on our first proper home (fingers crossed 🤞🏼🫠). Inclusive of a brand new office space for BCC.

15. Oh… and the most perfect terrace looking over Bristol for my morning coffee ☕️

Yeah, life’s been pretty mental recently. It’s not all coaching and training.

But it’s pretty damn cool.

Jono

People like to vilify things as bad ❌That’s not what this is.Fitness and its modalities are simply a tool box.The questi...
21/04/2026

People like to vilify things as bad ❌

That’s not what this is.

Fitness and its modalities are simply a tool box.

The questions you need to ask:
• What’s the outcome I’m expecting? (Goal)
• What’s the best tool for the job? (Method)

And of course, enjoyment and consistency have to be factored in.

Although, if you want a specific outcome, you may need to be specific with your choices.

For example, if you want to grow big biceps, you wouldn’t just go running.

Goals, expectations and realities all need to align.

Jono

Need some help with body recomposition?

DM the word “BODY RECOMP”.

20/04/2026

It’s not just about cutting calories ❌

It’s about strategically manipulating calories, macros and micronutrients to make progress more achievable, sustainable and predictable.

It IS about calories in vs calories out. But if it was ONLY about calories in and calories out, everyone would be in shape.

Want more predictable progress with your fat loss and muscle building goals? DM the word “BCC” and I’ll help.

She did it ✨And all the credit goes to Sezin.The hard decisions, the early mornings, the sacrifices that were made. She ...
18/04/2026

She did it ✨

And all the credit goes to Sezin.

The hard decisions, the early mornings, the sacrifices that were made. She stepped up and pushed herself to the limit.

She inspired me throughout this whole journey. But in the last few days I realised that I learned a lot from coaching her through this result.

When Sezin chose to do a photoshoot she had 3 weeks in Bali during her prep. This taught me to be creative with my strategies.

When Sezin first asked for help she had to travel for work every single month. This taught me to be resourceful with limited equipment but still get insane results for clients.

When Sezin asked me questions about her journey they were complex and nuanced, because she’s a Personal Trainer herself. This taught me to stay sharp, educated and forward thinking at all times.

Every clients journey teaches me a lot.

But the thing I learned above all else with Sezin is this:

The client comes for a transformation, but every single one of the hundreds of client transformations I’ve lead over the last few years has transformed me as a coach and I was able to use that to guide Sezin.

You don’t get Jono, the qualified coach. You get every conversation, every ounce of frustration, every difficult situation and every conquering moment I’ve shared with every client before you.

Believe me when I say, I won’t just get in the trenches with you. I’m already in there, helmet on and taking aim.

That’s coaching.

And if you need someone in those trenches with you, you can apply using the link in my bio 🔗

17/04/2026

Why you’re always exhausted 😩

Episode 32 of the podcast is LIVE ⚡️

You can listen on Spotify.
& watch on YouTube.
For free.

Comment “PODCAST” and I’ll send you the episode 📩

Or just hit the link in my bio 🔗

People compare me a lot 😬In fact, I had a chat with a client yesterday and she said this:“I spent some time comparing yo...
16/04/2026

People compare me a lot 😬

In fact, I had a chat with a client yesterday and she said this:

“I spent some time comparing your results to my previous coach and some other coaches I like”

“But yours were totally different. Yours really were ‘recomposition’. But most other coaches just help people lose some weight and make a before and after”

And it really got me thinking. There’s no criticism of a weight loss result, it’s just different to what I do.

Clients and coaches alike, really don’t understand the difference between an outstanding recomposition and weight loss.

Let me summarise it for you:

Everyone understands a calorie deficit, eating more protein, lifting some weights and doing their steps. And they think that’s the holy grail for recomposition.

It’s just the buy in. It’s the minimum standard to get started.

Once you’ve got that nailed consistently, then it gets fun.

Nutrient timing, training quality & ex*****on, macro and micro splits, volume, intensity, frequency, stress responses, recovery, supplementation, hormone cycles so on and so forth.

It gets really fu***ng juicy! And that’s the bit I love, because I’m a nerd 🤓

But the biggest problem most clients and coaches face once they’ve nailed the basics, is that they think the basics is it. That’s the golden ticket.

Lifting, walking, calorie counting and eating protein is your entrance fee. It’s awesome that you’ve got started.

But those who get the most outstanding results are aware that they’ve just scratched the surface.

If they want to build muscle and lose fat in the way my clients do, there’s a whole new level required.

Feel like you’ve done the basics long enough and ready for more? DM the word “BASICS” and I’ll take a look at what might be next for you.

Jono

15/04/2026

Meet Lyndsey ✨

I say this every time I talk about a client, but Lyndsey is one of my favourite clients I’ve had the pleasure of working with (I’m lucky enough to work with a tight group of inspiring people).

And her story is inspirational, that’s for sure.

Her get up and go, never say die, never defeated attitude separates her from most people.

But it wasn’t always that way.

Lyndsey will tell you herself, she was once on the end of a notorious grilling after mentally giving up on her goals 😅

Oh how things change!

Headstrong, resilient and driven.

Lean, defined and strong.

I could go on using superlatives for Lyndsey all day.

But I’ll summarise with this.

Mum, corporate high flying, marathon running, pull up performing, super woman.

It’s been a pleasure so far, but the journey isn’t done 🫡

Some thoughts…Ready to love yourself but also take action?You should probably send me the word “BCC” to my inbox.I can h...
14/04/2026

Some thoughts…

Ready to love yourself but also take action?

You should probably send me the word “BCC” to my inbox.

I can help.

Jono

🫶🏻

13/04/2026

You MUST build muscle 💪🏼

You must also spend lots of time at maintenance or in a build throughout the year! (This in itself will lift your metabolism to a health range more than the muscle gained)

But you also need to understand the truth behind your gains.

Some extra muscle isn’t a passport to 1000 extra calories a day. Especially for women.

Gaining .25-.5lbs per month is an outstanding rate of gains and over time, you’ll be able to handle a few extra calories here and there.

But the main reason you should build muscle isn’t a huge shift in calories.

It’s because you’ll be stronger, have a lower health risk and look like a badass. The change it will make to how you look and feel is immeasurable 🙏🏼

Anyway, get lifting and have fun with it 👌🏼

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York

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Friday 6am - 10pm
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+447468415181

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