J Bryant Coaching

10/09/2026

𝐅𝐥𝐢𝐩 𝐓𝐡𝐞 𝐒𝐜𝐫𝐢𝐩𝐭 𝐈𝐟 𝐘𝐨𝐮 𝗪𝐚𝐧𝐭 𝐃𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬⁣⁣
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If you feel stuck with your weight loss, one of the biggest things holding you back might be the stories you keep telling yourself.⁣⁣
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“I don’t have the time.”⁣⁣
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“I don’t have the energy.”⁣⁣
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“I don’t have the motivation.”⁣⁣
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“I’ll start when life is less busy.”⁣⁣
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The problem is that the more you repeat those stories, the more they become part of who you are. They start shaping your decisions, your habits and ultimately the results you get.⁣⁣
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That is why sometimes you need to flip the script.⁣⁣
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Instead of saying, “I don’t have time to exercise,” you might need to say, “I need to make time to exercise because I want to become healthier, stronger and have more energy.”⁣⁣
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Instead of saying, “I don’t have the motivation,” you might need to ask, “What is the reason that actually matters enough for me to make a change?”⁣⁣
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Because the story you tell yourself matters.⁣⁣
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If the story keeps you stuck, your actions will reflect that. But if you start creating a better story, one that is connected to your health, your confidence, your longevity and the person you want to become, your decisions start to change as well.⁣⁣
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If you want a different outcome, you may need to start by changing the story.⁣⁣
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𝗪𝐡𝐚𝐭 𝐬𝐜𝐫𝐢𝐩𝐭 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐟𝐥𝐢𝐩 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤?⁣⁣
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08/09/2026

𝐃𝐨𝐧’𝐭 𝐋𝐞𝐭 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝐁𝐞𝐜𝐨𝐦𝐞 𝐓𝐡𝐞 𝐒𝐭𝐚𝐫𝐭 𝐎𝐟 𝐋𝐨𝐬𝐢𝐧𝐠 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦⁣
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The kids are back at school, routines are starting to return, and this is usually the point where you can start putting a bit more focus back into your own health, fitness and weight loss goals.⁣
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The challenge is that September can easily become the start of losing momentum.⁣
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You may have spent months before summer getting fitter, eating better, moving more and building healthier habits. You may have gone on holiday feeling better in yourself, feeling healthier and feeling more confident. But once summer ends, it is very easy to let those habits slowly disappear.⁣
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The evenings start getting darker, routines change, work gets busy again, family life takes over, and before you know it, exercise, nutrition and looking after yourself start slipping down the priority list.⁣
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This is where a lot of people fall into the same cycle every year.⁣
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They work hard before summer, feel good for their holiday, lose momentum through autumn and winter, then arrive in January feeling like they need to start their weight loss journey all over again.⁣
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But it does not have to be that way.⁣
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If you have already built good habits, now is the time to protect them. That does not mean your routine has to look exactly the same as it did during summer. ⁣
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You may need to adjust your exercise, plan your meals differently or find new ways to stay active around work, school runs and family life.⁣
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The important thing is that you do not stop completely.⁣
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Because if you keep the momentum going now, even in a slightly different way, you will be in a much better place by January. ⁣
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Instead of starting again from scratch, you will already have a foundation to build on.⁣
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So as September routines settle back in, ask yourself this:⁣
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𝘈𝘳𝘦 𝘵𝘩𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘺𝘰𝘶 𝘣𝘶𝘪𝘭𝘵 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘶𝘮𝘮𝘦𝘳 𝘸𝘰𝘳𝘵𝘩 𝘱𝘳𝘰𝘵𝘦𝘤𝘵𝘪𝘯𝘨?⁣

07/09/2026

02/09/2026

𝗪𝐡𝐲 𝐃𝐨𝐞𝐬 𝐘𝐨𝐮𝐫 𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐏𝐥𝐚𝐧 𝗪𝐨𝐫𝐤 𝐌𝐨𝐧𝐝𝐚𝐲 𝐓𝐨 𝐓𝐡𝐮𝐫𝐬𝐝𝐚𝐲, 𝐓𝐡𝐞𝐧 𝐅𝐚𝐥𝐥 𝐀𝐩𝐚𝐫𝐭 𝐀𝐭 𝐓𝐡𝐞 𝗪𝐞𝐞𝐤𝐞𝐧𝐝?⁣⁣⁣
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You start the week with good intentions.⁣⁣⁣
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Meals planned. Better food choices. More walking. Maybe a few workouts. By Thursday, you feel like you are finally back on track with your weight loss.⁣⁣⁣
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Then Friday arrives.⁣⁣⁣
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You are tired, the working week is nearly done, and suddenly the rules you followed Monday to Thursday do not feel quite as important. A few drinks, a takeaway, a meal out, extra snacks, then Sunday becomes a recovery day.⁣⁣⁣
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Before you know it, Monday arrives and you are starting again.⁣⁣⁣
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This is one of the biggest frustrations I see with weight loss. People feel like they are doing everything right, but they are only looking at the part of the week where things go well. Your body does not only experience Monday to Thursday. It experiences all seven days.⁣⁣⁣
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The good news is that you do not need to give up your social life, stop going out or never have a takeaway again. You may just need to understand how to make your weekend choices work with your goals rather than against them.⁣⁣⁣
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I go into this properly in my latest article, including why weekends can undo your progress, how to approach food and alcohol differently, and how to make decisions that reflect the person you are trying to become.⁣⁣⁣
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Read the full article here:⁣⁣ https://www.linkedin.com/pulse/why-your-weight-loss-plan-works-monday-thursday-falls-john-bryant-1c29e ⁣
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01/09/2026

𝐒𝐭𝐨𝐩 𝐂𝐚𝐥𝐥𝐢𝐧𝐠 𝐈𝐭 𝐀 𝐂𝐡𝐞𝐚𝐭 𝐃𝐚𝐲⁣
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One thing I think needs to change when it comes to weight loss is the language people use around having a break from their normal routine.⁣
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I do not particularly like the idea of calling it a cheat day or a naughty day, because I do not think either phrase is very positive. If someone has worked hard for 30 days, followed a low carb or keto approach, seen progress and then wants to enjoy a meal, a drink or a celebration, I do not think that should automatically be framed as cheating.⁣
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I would rather call it a live life day.⁣
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That does not mean undoing all of your progress. It means recognising that a successful weight loss journey still needs to fit around real life. ⁣
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Birthdays, weddings, family events and social occasions are part of life, and there is no point making yourself miserable by trying to be perfect all the time.⁣
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In fact, I often think it can be useful to plan one or two of these days into a longer period of progress. ⁣
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If someone has been consistent for around 30 days, having a planned day where they do not overthink food, exercise or perfection can actually make the whole process feel much more sustainable.⁣
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The key is that it is intentional.⁣
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You are not falling off track.⁣
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You are not cheating.⁣
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You are not being naughty.⁣
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You are living your life while still making progress.⁣
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That is especially powerful when the day is timed around something meaningful, such as a wedding, birthday or celebration. You get to enjoy the moment, and you may also get the added boost of people noticing the progress you have already made.⁣
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Weight loss should not be about making life miserable.⁣
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It should be about building a healthier lifestyle that still allows you to enjoy the moments that matter.⁣
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26/08/2026

𝗪𝐡𝐲 𝐃𝐨𝐢𝐧𝐠 𝐌𝐨𝐫𝐞 𝐈𝐬 𝐍𝐨𝐭 𝐀𝐥𝐰𝐚𝐲𝐬 𝐓𝐡𝐞 𝐀𝐧𝐬𝐰𝐞𝐫 𝐅𝐨𝐫 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬⁣⁣
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When people decide they want to lose weight or get fitter, the first instinct is often to do more.⁣⁣
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More workouts. More cardio. More restrictions. More rules.⁣⁣
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But here’s the problem — doing more doesn’t always mean doing better.⁣⁣
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In fact, it’s one of the biggest mistakes people make at the start of their fat loss journey.⁣⁣
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If your plan leaves you tired, hungry and frustrated, it’s not sustainable.⁣⁣
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Real progress comes from doing the right things, in the right order, with the right intensity — not from trying to change everything overnight.⁣⁣
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In my latest article, I break down why cutting harder and training longer can actually hold you back, and how to build a plan that fits your life instead of fighting against it.⁣⁣
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👉 Read the full article: “𝘞𝘩𝘺 𝘋𝘰𝘪𝘯𝘨 𝘔𝘰𝘳𝘦 𝘐𝘴 𝘕𝘰𝘵 𝘈𝘭𝘸𝘢𝘺𝘴 𝘛𝘩𝘦 𝘈𝘯𝘴𝘸𝘦𝘳 𝘍𝘰𝘳 𝘍𝘢𝘵 𝘓𝘰𝘴𝘴” ⁣⁣
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https://www.linkedin.com/pulse/why-doing-more-always-answer-fat-loss-john-bryant-dfife

25/08/2026

𝐇𝐚𝐯𝐞 𝐘𝐨𝐮 𝐄𝐯𝐞𝐫 𝐌𝐚𝐝𝐞 𝐓𝐡𝐢𝐬 𝐌𝐢𝐬𝐭𝐚𝐤𝐞?⁣
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You decide you are going to lose weight, get fitter, become stronger and improve your health, but instead of making one simple change, you try to change everything at once.⁣
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You go from doing very little to telling yourself you are going to train four times per week, eat perfectly, sleep better, drink more water and completely change your routine overnight. ⁣
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It sounds positive at the start because you feel motivated, but by the end of the first week it often feels like too much.⁣
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That does not mean you have failed. It usually means you are trying to change too many things at the same time.⁣
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One of the best things you can do is focus on the next right thing. If exercise is already part of your routine, but your nutrition is not where it needs to be, start there. ⁣
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That might mean eating more protein, reducing processed carbohydrates or simply making better food choices more consistently.⁣
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Once that habit becomes easier, you can move on to the next one. That might be improving sleep, increasing daily movement or planning meals in advance.⁣
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This is how habit stacking works. You build one habit, make it part of your routine, then add another habit on top of it. ⁣
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Over time, those small changes become much easier to maintain because you are not relying on motivation to change everything at once.⁣
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If you are starting a weight loss or fitness journey, do not ask yourself how you can fix everything today.⁣
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𝐀𝐬𝐤 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐫𝐢𝐠𝐡𝐭 𝐭𝐡𝐢𝐧𝐠?⁣
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24/08/2026

𝐘𝐨𝐮 𝐃𝐨 𝐍𝐨𝐭 𝐀𝐥𝐰𝐚𝐲𝐬 𝐍𝐞𝐞𝐝 𝐓𝐨 𝐃𝐨 𝐌𝐨𝐫𝐞 𝐓𝐨 𝐆𝐞𝐭 𝐁𝐞𝐭𝐭𝐞𝐫 𝐑𝐞𝐬𝐮𝐥𝐭𝐬⁣
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One thing that can really mess up your fat loss journey is the idea that you always need to do more.⁣
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More gym sessions. Longer workouts. More time on the treadmill. More of everything.⁣
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The problem is that doing more is not always the answer. In many cases, you can get far more out of your training by increasing the intensity of what you are already doing, rather than trying to spend even more time in the gym.⁣
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That could mean reducing your rest periods between sets, especially if you are currently resting for 90 seconds to two minutes. Bringing that down to around 45 to 60 seconds can make the same workout feel much more challenging.⁣
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It could also mean using supersets, where you complete one exercise and then move straight into another before resting. This allows you to get more work done in less time, which can be really useful if you are busy.⁣
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For cardio, you do not always need to spend 30 to 60 minutes on a treadmill. A shorter, sharper 10 to 15 minute session at a higher intensity can be a much better use of your time and can help improve your fitness over the long term.⁣
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The same applies to your weights. If you finish a set of 10 reps and feel like you could have done another three, four or five, the weight probably is not heavy enough. Ideally, you want to finish a set feeling like you may only have one or two reps left in reserve.⁣
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That is why I often tell clients to aim for around an 8 out of 10 effort. You should be working hard, but still able to just about talk.⁣
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Sometimes the answer is not more time, it is better intensity.⁣
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18/08/2026

𝗪𝐡𝐚𝐭 𝐇𝐚𝐩𝐩𝐞𝐧𝐬 𝐀𝐟𝐭𝐞𝐫 𝐘𝐨𝐮 𝐇𝐢𝐭 𝐘𝐨𝐮𝐫 𝐆𝐨𝐚𝐥?⁣
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One of the biggest challenges I see with weight loss is that people often have a clear goal they are aiming for, but they don't always think about what happens after they achieve it.⁣
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A wedding, holiday or special event can be a powerful reason to lose weight because there is emotion behind it. You want to feel good, look good and have that sense of achievement when you get there. The problem is that once the event has passed, many people gradually drift back into the same habits they had before.⁣
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That is why I always encourage clients to think beyond the first goal.⁣
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Yes, have the weight loss goal, but also have process goals that support it. Better sleep, better nutrition, regular exercise, improved hydration, stress management and daily movement all matter because they are the habits that help you keep your results once the original motivation has gone.⁣
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You also need a goal after the goal.⁣
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Once you have lost the weight, 𝘸𝘩𝘢𝘵 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘯𝘦𝘹𝘵? ⁣
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Is it getting stronger, having more energy, improving your fitness, feeling more confident or simply becoming the type of person who looks after their health consistently?⁣
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That is where long term change happens.⁣
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When your habits become part of your identity, maintaining your results becomes much easier because you are no longer just chasing a short term outcome. You are becoming someone who lives in a way that supports the result.⁣
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If you are someone who tends to lose weight, regain it and then start again, ask yourself this:⁣
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𝗪𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐠𝐨𝐚𝐥 𝐚𝐟𝐭𝐞𝐫 𝐭𝐡𝐞 𝐜𝐮𝐫𝐫𝐞𝐧𝐭 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐚𝐜𝐡𝐢𝐞𝐯𝐞𝐝?⁣
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17/08/2026

𝐒𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐀𝐠𝐚𝐢𝐧 𝐃𝐨𝐞𝐬𝐧'𝐭 𝐌𝐞𝐚𝐧 𝐘𝐨𝐮'𝐯𝐞 𝐅𝐚𝐢𝐥𝐞𝐝⁣
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If you've tried to lose weight five, six, seven or even eight times before, it can be easy to feel like you've failed.⁣
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But I don't think that's the right way to look at it.⁣
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What you've actually found are several approaches that didn't work for you. Maybe they were too stressful. Maybe they didn't fit your lifestyle. Maybe going to the gym four times a week was never realistic. Or maybe the plan focused too much on the number on the scales and not enough on what losing weight would actually give you.⁣
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The key is to look at your current lifestyle and ask what is genuinely possible.⁣
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𝘐𝘧 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘥𝘰𝘦𝘴𝘯'𝘵 𝘧𝘪𝘵, 𝘸𝘩𝘢𝘵 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘤𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘥𝘰 𝘪𝘯𝘴𝘵𝘦𝘢𝘥? ⁣
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𝘐𝘧 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘧𝘦𝘦𝘭𝘴 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵, 𝘤𝘰𝘶𝘭𝘥 𝘣𝘢𝘵𝘤𝘩 𝘤𝘰𝘰𝘬𝘪𝘯𝘨 𝘮𝘢𝘬𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘦𝘢𝘵𝘪𝘯𝘨 𝘦𝘢𝘴𝘪𝘦𝘳? ⁣
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𝘐𝘧 𝘺𝘰𝘶𝘳 𝘳𝘦𝘢𝘴𝘰𝘯 𝘧𝘰𝘳 𝘭𝘰𝘴𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘴 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘧𝘳𝘰𝘮 𝘺𝘦𝘢𝘳𝘴 𝘢𝘨𝘰, 𝘤𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘧𝘰𝘤𝘶𝘴 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘯 𝘮𝘰𝘳𝘦 𝘦𝘯𝘦𝘳𝘨𝘺, 𝘣𝘦𝘵𝘵𝘦𝘳 𝘴𝘭𝘦𝘦𝘱, 𝘪𝘮𝘱𝘳𝘰𝘷𝘦𝘥 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘳 𝘥𝘢𝘺 𝘵𝘰 𝘥𝘢𝘺?⁣
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Starting again doesn't mean you've failed.⁣
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It might simply mean you're ready to find the approach that actually works for you.⁣
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