Jordyn Coyle Coaching

Rebecca’s Journey

Rebecca came to me after being on a very overly restrictive diet that felt almost impossible to stick to. She was on such low calories but felt she just wasn’t losing any weight
Her main goal was to fit into and feel comfortable in her bridesmaids dress for her friends wedding

Realising she had been over dieting for such a long time we had to work on her food and slowly actually build this back up so that it was more manageable and that she had more energy to effectively complete her training sessions and daily activity

We created a training plan that suited her goals and provided info on how to train with intensity, she even travelled through for a 1-1 session even tho she is 1.5 hours away where we went over technique and training to mechanical failure which she defo can do now!!

She even told me she enjoyed the stairmaster in the end cos she is mental.

Approx 1 stone down but it’s not all scale weight her entire body composition has changed so much. As well as her strength increasing and her overall confidence in herself is now a million times better

The dress had to get taken in so much as it was far too big in the end (even tho she is now eating more!!)

✨ read what cat has to say ✨. …

This girl has grown so much. Her relationship with food and herself has improved massively and with that the physical change has followed. Im honestly so proud of her and the work she has been putting in.

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I started online coaching with Jordyn in the middle of March and I can honestly say it’s the best thing I’ve ever done. I spent a good few months training by myself- no PT, with a bad relationship with food and the aim to be “skinny”. After talking to Jordyn, and discussing my enjoyment i get out of going to the gym, we decided the goal would be to fix my relationship with food, get strong and shift the focus from “skinny” to focusing on nutrition and work towards my goal of growing a muscular back, smaller waist and more muscle in my legs, what I would describe as my goal body. I feel since starting with Jordyn, my attitude towards training, myself and food has massively improved. As well as my strength, hitting PBs I never imagined, my scale weight is the lowest it’s been in years all thanks to Jordyn being so approachable, knowledgable and keeping me accountable. Jordyn is an absolute queen & I’m so excited to continue working with her and make so much more progress 🥰

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Meet Claire

Claire came to me in October with the initial goal of getting back to her “ideal weight”

Claire hated the gym she even said that she preferred going to the dentist (and she hates that too) but that didn’t stop her she turned up for every session and gave it her all and completed all her other sessions out with PT

She got down to her ideal weight and she was happy but that wasn’t the end…

She said to me “ 🤫 so… I think I like training now, and I just want to get strong!!”

Since that moment is when the biggest changes have happened as she isn’t just focused on the scale. The focus being on hitting those numbers in sessions, feeling strong and training with true intensity the results are coming for themselves!!

I know it’s sounds cliche but honestly it makes me so happy when people realise just how much they can do.

Not only is Claire looking amazing she can deadlift more than her body weight for reps, squat her body weight and train like a machine (while sometimes maybe possibly screaming in my face and throwing the odd strop🤣)

Quick and easy high protein meal ideas
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All under 500 cals each!!!
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These meals are all super quick and easy and contain between 25-40g of protein.

All meals can be adjusted to suit your calorie goal easier by either reducing or increasing the carb/fat quantities.

1. Breakfast bagels: 2 eggs, 2 lean reduced fat bacon medallions 2 bagel thins and mushrooms or any veg you like
2. Chilli cheese wedges: 125g lean steak mince, 250g raw weight potato (cooked in air fried to make crispy wedges) 25g cheese 100g low fat dolmio sauce with added hit sauce and chilli flakes
3. Tuna or chicken toasted wrap (I had 2 because we’ll surplus season haha) 1 tun tuna 30g lighter Mayo 1 wrap. Or 100g chicken if you don’t like tuna with Mayo and Nandos sauce
4. Pro-oats: 50g oats, 25g whey, 10g dark choc, 10g nut butter 80g berries
5. Yogurt and granola bowl: 150g 0% fage yogurt, 30g low sugar granola, 15g whey, 80g berries, 10g dark choc plus some sugar free sauce or if you need extra carbs add some caramel drizzle or honey 🍯 (I know it looks rank but it tastes amazing)

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We all have a favourite body part to train I’m sure, and back has always been a firm favourite of mine
(Don’t get me wrong there is still a lot of work to be done from a growth perspective for myself)

Here are some tips:

1. Really focus on the mind muscle connection. As you cannot see your back as you train. Focus. Make sure you are really flexing and contracting the muscles in the back and not just going through the motions.
2. Use straps. It’s likely that your grip, forearms and biceps will give up a lot faster than your back will fatigue. Using straps will mean you can go heavier with the load and get those extra reps in without your arms and grip giving up too early.
3. Squeeze. Really focus on squeezing those shoulder blades together and control the eccentric portion of the lift to full extension. (Imagine how you would see any other muscle group contracting e.g your quads when doing a leg extension. We want to apply that same squeeze and contract with the back as well )
4. Variety. Your back is such a large muscle group and all areas will be worked by using different movements. So incorporate a variety into your workout utilising different grip widths (wide and narrow) unilateral work. Pull downs and rows. To work all areas of the back.
5. Train with intensity. Again train your back with the same intensity as you would train legs. Really push yourself (don’t ego lift, keep your spine protected work on form and technique )
6. Progressive overload as with everything!!!

Are you a 4/7 dieter?

Do you press the f**k it button at the weekend ?

The “aw I’ll start again Monday” ?

What do I mean by this …
You try hard all week Monday to Thursday then at the weekend say you go out the Friday night have some food some drinks, this is ok but then Saturday you feel hungover and get a takeaway you don’t move all day, Sunday rolls around and you think “f**k it start again Monday”

This is why you don’t see progress

I hear so many people complaining they can’t lose weight but then from Friday at 5pm until they go to bed Sunday they are smashing the cakes, wine and takeaways.

You can still factor social occasions, dinner and drinks into your diet and make it work. But again if you want results you have to take responsibility for your own actions.

All of my clients have been learning how to be mindful with food and have been able to enjoy the things they like and still make amazing progress.

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Online coaching spaces still available
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If you think you have been a 4/7 dieter and want some help to get back on track to your goals drop me a DM

Take the first step 👣

We all start somewhere
And transformations do not happen over night.
I started my fitness journey about 6 years ago. I was never overweight. I was just not happy with how I felt and how I looked. I originally got a PT to help me “tone up” and once I started training I realised my love for lifting and getting stronger. I then went to another PT to work on powerlifting and just loved training. I was no longer doing it to lose weight or for aesthetics I was doing to to make sure each week my lifts progressed and that feeling was very addictive.
A few years ago I started following a lot of bodybuilding pages and watching documentaries about the sport and though “wow I’d love to do that” but never thought I’d actually be able to. So I still trained and tried to eat relatively well but also lived life went out for meals had drinks etc
Then 2020 came around lockdown life was s**t I got depressed with no access to the gym as that was my place to unwind and get out my own head. I got lazy and complacent and just ate a lot of rubbish. I needed a kick up the arse so I reached out and got a coach again and decided to set myself a goal of competing.

🏆 2 trophies later and now I’m hooked.

🔑 Consistency is key. Real progress takes time. Stop looking for a quick fix or a magic pill. YOU have to put the work in. It’s not motivation it’s determination and discipline.

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Online coaching and 1-1 PT sessions available DM to find out more

Just a little update and some show day spam. I competed in my very first bodybuilding show with down in Birmingham. I was moved up a category to bikini trained and still took silver. Feedback that there was only 1 point between me and the winner. Hope all my clients had an amazing weekend. Let’s have the best week. Remember you can make your dreams a reality too!

Massive well done to my client Anita who dropped 4lbs this week (this was with her still having a meal out and a few gins this weekend too 👀 ) super proud as she has absolutely smashed it and gives each session her all

Limited spaces left for PT at pure gym paisley
I have a few Saturday slots available - weekend workouts are the best if you ask me 👀

I have a few 1-1 personal training slots available (pure gym paisley) and I also have 5 online coaching spaces opened up 💪🏽😁

Send me a message if you want any more information