Jamie Johnstone - Online Coaching

Jamie Johnstone - Online Coaching We turn busy parents into superhero role models without sacrificing family time or the Sunday roasts.

Food quality > calories.Overall calorie intake is crucial if you have a body composition goal. Over-consume whilst tryin...
15/07/2025

Food quality > calories.

Overall calorie intake is crucial if you have a body composition goal.

Over-consume whilst trying to lose weight means you won’t get there. Under-consume whilst trying to gain muscle is the same story.

But for me, the reality is: I struggle to eat sugary stuff without wanting to devour the whole pack or cake. So just trying to hit a calorie target wasn’t working.

And I felt s**t for it. I felt guilty, some shame, and I could feel the difference in my body and digestion.

The main change for me: adding specific foods which I knew were already lacking, like…

- Grains and beans: quinoa, buckwheat, wheatberries, black oats, various beans
- Seeds and nuts: pumpkin, flax, chia, walnuts, almonds
- Fermented products: kefir, kimchi, homemade fermented hot sauces

I feel fuller for longer and I feel much better for it.

Here’s my typical day:

Breakfast:

-3 eggs

- Oats
- Homemade toasted seed mix
- Apple/pear
- Milk

Snack 1:

- 3 eggs
- Quinoa, rice, or some other grain

Lunch:

- Lean protein (usually chicken breast)
- Rice
- Lots of veg
- Sauce/spices

Snack 2:

- Skyr or Kefir
- Apple/pear/banana
- Toasted seeds and nuts
- Honey

Dinner:

- Lean protein
- Rice, pasta, potato, or noodles
- Lots of veg

Training todaySticking with full body sessions this week, and today was squat-focused.Plyo Variation- 10:00 Loaded Jumps...
07/07/2025

Training today

Sticking with full body sessions this week, and today was squat-focused.

Plyo Variation
- 10:00 Loaded Jumps
- I like to just set a timer and perform reps when I feel ready to. I’m not aiming for a specific number of reps. I’m just adding movements that I feel like trying on the day.
- The Bulgarian jump over the med ball was a new movement and it was challenging and felt great. They required a bit more rhythm to move back and forth.

Primary Squat
- Back Squat
- 3x5,8,8

Secondary Hinge
- RDL
- 2x4,8

Vertical Pull
- Pull-ups
- 3x8,7,6

Horizontal Press (not shown)
- Machine Chest Press
- 3x8

Awesome session hitting all the major muscle groups. Wrapped up within 60 minutes overall!

04/07/2025

Training today! Mostly lower body and some upper body iso holds at the end.

1. Jumps: various jumps aiming for rhythm, distance, and sinking into lower positions

2. Deadlift: managed a 6RM best at 160kg and it felt pretty ‘easy’. More in the tank there.

3. Deficit Lunges: 3x5 @ 80kg. Felt pretty tired after deadlifts so these were harder than usual.

4. SSB: just added this in to get more of a quad pump at the end. Could definitely go heavier but this felt challenging towards the end. Probably made me more out of breath than hitting my quads though 😂

5. Calf Raises: I used to do these with high reps (15-20). As always, there’s value to doing high reps especially for muscle growth. But the calf muscles are subjected to really high forces when you move, especially at fast speeds. Because of that, I think it’s a better use of my time to perform these much heavier.

Want to train without all the fluffy exercises to get strong and fit? Shoot me a message to get started! 💪🏽

I used to play 6-7 rounds of golf a week as a teenager. Loved it. Couldn’t get enough of it at the time.When I went to u...
03/07/2025

I used to play 6-7 rounds of golf a week as a teenager. Loved it. Couldn’t get enough of it at the time.

When I went to uni and moved to Switzerland, I rarely played and did much more skiing than golfing.

Part of me is surprised that I can actually get around a golf course reasonably well nowadays.

But in fairness, I had probably done my 10,000 hours before I turned 17. So the hours of practice were already there.

It takes patience, practice, and repetition to get good at anything. Whether that’s a sport, eating nutritiously, cooking, or performing an exercise.

Mastering a skill is necessarily a lifelong commitment. There will be times where you may drop the skill, and progress will drop with it. But you can pick it back up and give it the attention it needs to see further change and progress.

02/07/2025

Here are some jump variations I use each week to stay athletic and build some power!

1. Jump far on two feet and single leg:

I use single effort jumps like the one above, as well as continuous single leg and double leg broad jumps. Great fun to challenge yourself on distance over time

2. Single leg variations:

I love to use single leg hops for distance and for height. They’re inherently more demanding on your legs and are a good step forwards when you feel comfortable with bilateral variations!

3. ‘Poppy’ variations:

I use these to be more reactive. The goal is to be fast off the floor and pop.

4. Some sinky jumps:

I love these variations to train dynamic movement at deeper ranges. I find these especially useful if you play sports where you’re changing direction and moving in and out of deeper positions.

5. Loaded variations:

These are a slightly different stimulus from the unloaded variations but still useful for staying athletic and powerful. I like these as a change up from the more elastic unloaded options!

My glutes and adductors are still cooked from Fridays session…So full body session today turned into an ‘easy’ run and u...
30/06/2025

My glutes and adductors are still cooked from Fridays session…

So full body session today turned into an ‘easy’ run and upper body work in the gym.

The run crushed my adductors even more 😂 probably a bad move but I enjoyed it nonetheless. See how it feels tomorrow.

Skipped squats and RDLs today. If my legs are with it tomorrow, I’ll slot them in then.

One thing I’ve realised since starting to run more regularly: I have to run slow enough if I want to run far enough or for long enough.

It’s blindingly obvious, obviously. But my ‘slow’ isn’t far off looking like a walk 😂 so for me, it’s dead easy to run too fast when I should be pacing myself slower.

Today was an ‘easy’ base run. But it felt tough in the heat, and my adductors were screaming by the end. Clearly not fully recovered from Friday.

Still preferred being out in the sweatbox sunshine than in the gym on a machine - it was the right call 🌞

27/06/2025

Training from today: jumps, unilateral squat, hinge, upper body push.

I got a good sleep last night, and I thought I was being a bit of a wimp with my RDLs last week. So I thought I’d give them a proper bash today.

Managed 1x15 at the same weight as I did for 3x5 last week. Proves I was being a wimp. But I’ll chalk it up to niggles and poor sleep.

Today’s session felt awesome! Feeling strong and springy off my feet.

Seated broad jump came out at 2.75m which is also a PB.

I’m not really fussed about PBs much anymore. I do this because I really enjoy it. But it’s obviously great to see things heading in the right direction!

Feeling as strong and fit as ever 💪🏽

Here’s what my training currently looks like…I don’t have much time between clients and family time. So I just fit the s...
26/06/2025

Here’s what my training currently looks like…

I don’t have much time between clients and family time. So I just fit the sessions and exercises in when I can!

Sometimes I get an hour to bash out the whole session. Other times, I spend 15 mins between clients doing 1-2 exercises.

Any questions about the split - gimme a shout!

Food is fuel. Food is vital. Food is replenishment.But food can also be comfort. Comfort from pain. Pain that we must fa...
25/06/2025

Food is fuel. Food is vital. Food is replenishment.

But food can also be comfort. Comfort from pain. Pain that we must face if we want to move forwards and grow.

One of the things I tell my clients to explore if they feel a craving or the urge to grab another biscuit or piece of chocolate: slow down in that moment.

Take a deep breath. Consider the possibility that food isn’t what you need right now. Take a moment to experience how you’re feeling.

This isn’t about distracting yourself from food. It’s about reconnecting with yourself and how you feel in those moments.

23/06/2025

Here are 3 exercises I’m currently using to build my hamstrings and glutes:

1. Zercher SLDL

I love this movement. I think part of it is to do with the fact that I’ll usually pick s**t up from the floor in a similar way: rounding my back towards the floor. If I can make myself stronger in this position, then that’s no bad thing.

This stretches my hamstrings like nothing else I’ve tried. Feels nasty and amazing at the same time. I’m progressing slowly with load because the stretch feels so intense.

2. RDL:

My go-to bilateral movement to target the glutes. I keep my knees a little more bent with these, and focus on keeping my bodyweight forwards so I can really target the glutes. I get a big hamstring stimulus from the zerchers, so I want this to be as much glute and as little hamstring as possible.

3. SL Hip Thrust:

These just feel so good at the top. If you really want to *feel* your glutes working hard, these are great.

It’s also a nice contrast to the lengthened glute position of the RDL. Nice to hit both positions within the training week!

Give em a shot and let me know!

I’ve used this progression model a tonne with my clients and for my own training.I like the simplicity of it, and it’s e...
19/06/2025

I’ve used this progression model a tonne with my clients and for my own training.

I like the simplicity of it, and it’s easy to communicate to clients.

Run this on repeat until you’re bored of it or don’t see progress!

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