ptadamjohnston

🎂Birthday Back & Biceps🎁

This morning I could have very well sacked off the gym and treated myself to some things I really shouldn’t be eating🤪
But it’s all about perspective. Should I eat something that will give me joy for 5 minutes or should I give myself the best birthday present I could get… the body that I want. A body I am proud of. It’s no question!

Still a long way to go, especially that stubborn belly fat, but it’s all about patience and consistency.

January is almost over, and for a lot of people this is the point where motivation dips, if it hasn’t already.

The cold mornings, darker evenings and the feeling that summer is a lifetime away can make it tempting to just give up. Waiting for the weekend. Waiting for a holiday. Waiting for things to feel easier.

But here’s what most people miss…

Happiness isn’t found in escape.
It’s built in the everyday.

When we pin all our joy on a future moment, a break away, a Friday night, a “when things calm down” phase, we disconnect from the life we’re actually living right now.

Instead, shift your focus back to the present.

What are you grateful for today?
Who matters to you right now?
What gives your day purpose, even on the quiet or difficult ones?

Progress, confidence and long-term happiness come from learning to enjoy the process, not just the reward at the end. Holidays are amazing, weekends are important, but they should enhance your life, not be the only thing propping it up.

Daily fulfilment leads to long-term happiness.
Gratitude strengthens resilience.
And a clear sense of purpose helps you handle whatever life throws your way.

Keep showing up. Keep pushing forward. And don’t overlook the small wins that are happening every single day. You’re doing much better than you think you are 🫶🏼

Happy Monday everyone 💪🏼

THINKING ABOUT LOSING WEIGHT, BUILDING MUSCLE, AND FEELING MORE CONFIDENT IN YOUR BODY?

January doesn’t need to be extreme.
It just needs structure, consistency, and the right support.

To help people start the year properly (and not burn out by February), I’m running a limited-time online training offer:

4 months of online training for the price of 3
£150 total, one month completely FREE

This isn’t a generic plan or a quick-fix challenge.
It’s proper training, built around you.

This isn’t about January hype, it’s about setting things up properly and keeping them going.

I genuinely love what I do and take it seriously, not just helping people get in shape and look great, but feel stronger, more confident, and better mentally too.

What’s included:
💪🏼 Personalised training programmes
🥗 Nutrition guidance + meal plan templates
📚 Full access to my resource library
🍽️ Recipe packs & flexible food ideas
📊 Weekly check-ins & accountability
🧠 Mindset support and progress reviews
📲 Ongoing support throughout the week

The goal is simple:
Build habits that last, feel confident in your body, and stop starting over every few months.

⏳ Offer runs until January 27th (spaces are limited).

If you want more details or would like to get started, drop me a DM or comment “READY” and I’ll message you.

Let’s make 2026 your strongest year yet 💪🏼

#2026

This right here… unreal 🤤

Thin-cut steaks cooked in the pan, sweet potato chunks, and some mixed veg. Simple food, done well, and tasty as f**k!

But this is also the kind of meal that quietly does a lot for your fitness 👇🏼

🥩 Steak
High-quality protein to support muscle repair and growth, plus iron and vitamin B to help with energy levels and recovery.

🍠 Sweet potato
A great source of slow-release carbs to fuel training and daily movement, with fibre to keep you feeling full and satisfied.

🥦 Mixed veg
Vitamins, minerals and antioxidants that support overall health, digestion and recovery. Nothing fancy, just doing the job.

This is what I mean when I say nutrition doesn’t need to be complicated.
Simple food. Balanced. Enjoyable. And it actually supports your training instead of stressing you out.

Eat well, train hard, feel good 🫶🏼💪🏼

One of the most common barriers I hear when it comes to training in the gym is “I just don’t know what to do… and it knocks my confidence.”

And honestly, that’s completely normal.

Whenever I work with someone, my aim is always to keep things simple, clear and effective. No unnecessary complexity, no information overload, just a plan that makes sense for them.

There are many different ways you can train. Different styles, different techniques. There’s no single “right” way and no one-size-fits-all approach.

What does matter is understanding how your body works, which exercises feel good, which ones don’t, and training in a way that builds confidence instead of confusion.
This is exactly why I coach the way I do.

If you’ve ever felt lost in the gym, you’re not behind.
You just haven’t been shown properly yet.

If this resonates, you’re not alone 🫶🏼💪🏼

Ever notice how food feels way more complicated than it needs to be?
One minute carbs are bad. The next it’s calories. Then it’s timing, portions, tracking, weighing, stressing…

For most people, the hardest part isn’t training.
It’s knowing what to eat, how much to eat, and feeling confident they’re eating the right thing.

Food shouldn’t cause anxiety or confusion.
It should support your training, your energy, and your life, not control it.

The simplest approach is usually the most sustainable one.
Clear structure, flexibility, and meals that actually fit your preferences and lifestyle.

Progress comes from consistency, not perfection.
And nutrition should make that easier, not harder.

Here’s a great example of a meal that supports fat loss and performance without overcomplicating things.

What’s in it:
• Lean minced meat
• Eggs
• Soft tortilla wraps
• Fresh salad veg (cucumber, tomato, herbs)
• Light yoghurt-based sauce

Why it’s good for you:
• High in protein to support muscle, recovery, and satiety, keeping you fuller for longer
• Lower carb than most takeaway-style meals, but still enough for energy
• Balanced fats to support hormones and fullness
• Plenty of volume from veg, so it’s filling without being heavy

Meals like this show that eating well doesn’t mean boring food or tiny portions.
It’s about smart choices, balance, and keeping things realistic.

Here we go ladies and gents 👇🏼

4 weeks until the New Year
3 weeks until Christmas
2 weeks until that panic Christmas shopping
1 week until the Christmas parties kick off (if not already)

December can be a stressful month for a lot of people, and it’s very easy to slip into the “ah f**k it, I’ll start in January” mindset. I’m not here to tell anyone how to live, but I am here to be honest with you.

If you go into full “December doesn’t count” mode… you’ll likely put on more weight/fat than you think before Christmas Day even arrives. Then January hits, and suddenly you’re climbing a mountain with the Michelin Man on your back.

My advice?
Keep things relatively healthy and adopt an 80/20 approach:

🥑 80% – nutritious, balanced, feel-good foods
🍫 20% – enjoy yourself, have what you fancy, but don’t go completely feral 🤪😂

Enjoy Christmas. Eat, drink and be merry. Life is about balance, memories and feeling good.

But if you can keep yourself in a good rhythm before the big day arrives, you’ll feel so much better heading into the New Year physically, mentally, and with far less to ‘undo’.

Hope this helps, and as always, if you need any guidance at all just drop me a DM 🫶🏼🎄