JB Coaching

Book reccomendation! 📖

Now, in the interests of honesty, I didn't read this, I listened to it on audible.

(Like I do with all books, man hasn't got time to read properly so I listen while I dog walk/run/am in the car)

I've never been in the Royal Marines, so can't comment on the accuracy of some of it....

BUT!

It's an absolutely fantastic story, even if the military doesn't interest you, there's plenty of stuff to take from it and use in every day life.

I've picked out some of the advice, no spoilers I promise 👍

1) Every day is another one under your belt, good or bad, there's always something valuable you can take from it.

2) Venturing into the unknown and getting out of your comfort zone well help you be a better person.

3) Nothing is impossible.

4) Consistency doesn't happen overnight.
It is a build up of habits over time, and eventually the chosen behaviour will become subconscious.

I can't reccomend this book enough, and I thank for bringing it to my attention 🤜🤛

Check it out, you won't be disappointed 👍

Ps the part where a recruit pours blood out of his boots gives you an idea about Marines training 🤢

#0.1%

"Lose a stone before Xmas"

What a load of w**k 🙄

The thing is, at this time of year most people go one of 2 ways.

Person 1 takes their foot of the gas, skips the gym, and suddenly decided that tracking calories doesn't count when it comes to the winter months.

January hits, and getting going again is HARD.

Person 2 goes the other way, they've been going steady for the year and decide now is the time to drop the hammer and go on a crazy diet to drop tons of weight before Xmas.

Xmas arrives and because they've starved theirself for 6 weeks they eat and drink everything. Undoing the weight loss and going back to square 1.

January hits, and they struggle to get going again and feel like they've let theirself down.

Then, there's a secret 3rd group of people 👀👀

They change NOTHING.

They keep up with their exercise and keep on top of their diet.

They have a few days off over Xmas and then get back to it.

January hits, and they lose the 2 or 3lbs they've put back on in a couple of weeks and all is well.

And let's be honest, starting in January rarely ends well.

You just do it because you think your supposed to.

Why not start NOW?!

That way, you'll be well on your way and have the tools to enjoy Xmas, without it sabotaging your progress and making January the same struggle it always is.

**ker

Weekly round up 😃

Busy week as always!

This week has seen me return to the gym floor and face to face personal training.

The time was right after 18 months plus working from home and it's AMAZING to be back at it.

Huge thanks to for taking the honour of being the first client back with me in the gym.

We both survived, and she was even smiling at the end!

Online I shared the top tips from the main man Rick, who has lost OVER 6 stone since January, and continues to smash his lifestyle change.

It was a year since young Bono joined the house, so of course a bit of a fuss was made over him on Friday, and we looked back at the cute puppy pics of him 😄

The week finished with a family gathering and a bonfire 🔥

I must admit, it looked like rain would stop play but the bonfire gods looked down on us and it stopped just in time to get the burn on.

Dakota was on top form and it makes my heart burst seeing her with the family, she is so loved and watching her grow into an amazing little girl is unbelievable 💗

Sundays plans?

New client set up, hit the gym, food, dog walk, grand prix.

Hope you've had a fantastic weekend so far, and are all set up for a great week.

JB

Tips on smashing your weight loss from superstar client

Rick has lost OVER 6 STONE SINCE JANUARY 😲

So he's in a good position to share some useful advice!!

I asked Rick what 3 tips would he give to someone looking to lose weight and transform their life, health, and also have to go clothes shopping every other week 🤣

Here's what he said....

"I reached a point where enough was enough. I was 21 stone and not in a good place, so decided to get some help and haven't looked back since.

If you are starting out, I'd say there are 3 main things to focus on -

1) Consistency -

When you stick to a plan for months instead of weeks, it all adds up, keeping my diet on track has been the biggest thing for me. For example, If you’re going out for a beer on a Saturday plan your week and bank those cals, don't eat as normal and add them on.

Hitting your goals week after week is much easier when you have some structure and know how to manage your food and drink.

2) Enjoy your food -

Getting in the kitchen cooking from scratch has been a game changer for me. You don’t need to be Gordon Ramsey to be able to cook healthy tasty meals. I'm eating nicer food now then ever, it just takes a little bit of planning and preparation but once you get the hang of it you can knock out great meals in no time at all.

3) You don’t need to live in the gym -

My weight loss started during lockdown so home workouts only for the first few months. Getting the steps in really does work and I was shocked at how effective something as simple as walking actually is!

I work full time so I don't have hours and hours to be in the gym, at most I do 4 hours a week".

So there you go!

3 simple and effective tips from Rick who is walking the walk daily.

He can now also walk that walk a lot quicker since he dropped over 40kgs 😉

Now, let's be honest, you could take mine (and Ricks) advice and probably do alright for a few weeks.

Imagine how well you could do with someone in your corner turning those weeks into months, and keeping you on the right track.

Drop me a message to get started on YOUR weight loss.

Your excuses are holding you back.

In my time coaching, I've heard some belting excuses for people missing workouts, not getting of their arse or waving goodbye to there diet for a week or 2.

The most common one being a hangover believe it or not! 🍺

Now, lets have it right.

There are genuine reasons you might have for missing a workout, or letting your diet slip.

A family emergency, sudden illness, car accident etc.

Not "I couldn't be arsed" or "I forgot" or "I didn't have time"

These are bu****it.

Making excuses gets you NOWHERE.

But why do we do it?

Making an excuse to avoid something is purely down the fact you don't see it as a priority.

You fail to understand the benefits of actually doing it and not skiving off.

You are taking the easy way out.

Staying in your comfort zone.

Where is this getting you?

Imagine if instead of making excuses, you made an effort.

You did that workout.

Went for that run.

Cooked a meal rather than ordering a takeaway.

You'd be one step nearer to where you want to be.

You would feel fantastic.

You'd be happier.

And you would be living life.

Not existing in it.

When you realise how EASY it is to make a change to your health, fitness and lifestyle, and how much it will BENEFIT YOU, making excuses becomes a thing of the past.

What excuses have you used in the past to avoid doing something you didn't want to do?

Drop me a reply and let's see what I get!

PS - if you are ready to ditch the excuses and make a start on transforming your health and fitness, fill out the short form below and book your free consultation to discuss my coaching options, and how they WILL benefit you

https://form.jotform.com/201133055935347

Eating well doesn't need to take hours of prep 😮

Look. I get it, you don't have time to prepare a home cooked meal from scratch every night.

That doesn't mean you need to eat crap and live of junk food because YoU dOnT hAvE tImE

There's one thing I swear by (especially in winter) when it comes to speeding up the cooking time and keeping my diet as hasse free as possible.

A slow cooker!

This simple, CHEAP, and easy to use piece of kit will literally save you HOURS when it comes to eating well and cooking up a storm.

The 3 recipes above are all one pot - so literally throw it all in, switch it on, go to work, come home and your tea / dinner is ready.

Bonus - your house will smell epic too.

And... they are all on the healthy side, becasue you know, fitness and stuff 👀

Why not give them a go and let me know how you find them?

Don't forget to SAVE this post, and tag .coach_ in your pictures when you make these delicious meals 🍲

Bon Appetit folks

6 spots available - DON'T MISS OUT!

There's no tricks here, only treats! 🎃 👻

You deserve to be better, and you know you can do so much more.

And with my help, you will have someone by your side every step of the way.

I’m looking for 6 people who are fed up of settling for second best, and are desperately seeking to make significant changes to their health, fitness and lifestyle.

If you’re currently reading this and want to go from average to unstoppable in the next 4 months, then read on.

This is for people who👇🏻

✅ Are ready to transform their body, self belief and confidence.

✅ Are committed to getting long term, sustainable results

✅ Are keen to get on with it, and don't want to waste time

✅ Are ready to quit making excuses

This isn't for you if

❌ You want a quick fix

❌ You don't like a bit of hard work

❌ You think coaching is a magic wand and you don't have to do anything

If you’re ready to take the step I'm ready to help you and bring you to a place where everything changes,

Where you have the plan, the accountability, the help, the community and the knowledge
to finally retake complete control of your life and feel the best you have felt in YEARS.

Drop me a message with the word CHANGE or click the link below to get involved ⬇️⬇️

It all starts with a friendly chat 👍

Coaching can be online or in person at Intershape fitness, Skipton 💪

https://form.jotform.com/201133055935347

Day 5 - Man Like Ryan bossing it!

How much better would YOUR life be with more energy, the confidence to take your top off when the sun shines and to not live every day stuck in a rut?

What if I told you all of that is possible without giving up the foods you like, social events or a swift pint or 3 with the lads when the football is on?

Well, news flash, it is! 😲

If you've got full control of what you eat, and don't wing it, then the changes you are looking for will come quicker than you could ever imagine.

And when they do, you'll be more motivated than you've ever been to keep going.

The snowball effect of fat loss, confidence and motivation is HUGE.

The better you look and feel, the more you want.

The more compliments you get, the happier you become.

Putting that T-shirt on that was tight on your gut a few weeks ago, only to find it now fits like a glove is a great feeling.

Stop feeling sorry for yourself and get on with it, grab life by the balls and show it who is boss.

**kofffat

How much better would YOUR life be with more energy, the confidence to take your top off when the sun shines and to not live every day stuck in a rut?

What if I told you all of that is possible without giving up the foods you like, social events or a swift pint or 3 with the lads when the football is on?

Well, news flash, it is! 😲

If you've got full control of what you eat, and don't wing it, then the changes you are looking for will come quicker than you could ever imagine.

And when they do, you'll be more motivated than you've ever been to keep going.

The snowball effect of fat loss, confidence and motivation is HUGE.

The better you look and feel, the more you want.

The more compliments you get, the happier you become.

Putting that T-shirt on that was tight on your gut a few weeks ago, only to find it now fits like a glove is a great feeling.

Stop feeling sorry for yourself and get on with it, grab life by the balls and show it who is boss.

3 x 30 minute workouts a week....

Increased steps to an average of 10k a day accross a week.

Stuck to a calorie goal and use it to bank a few for the weekend.

That's the boring stuff 👀😂

The stuff that actually matters is the difference in how felt from her before to after.

As a Mum Bee had very little spare time, so we had to think outside the box and make sure that she could actually do what was needed.

With some simpe changes Bee got going and made some solid progress, this then motivated her to keep going.

2 stone lighter, with the knowledge on how to prioritise her health and fitness, and not cut out the things she liked eating and doing.

With the right skills and support, anything is possible.

It's all about setting the bar at the right level and sticking to it.

Need help and don't know where to start?

Get in touch and let's talk 🤜🤛