John Locke Coaching

John Locke Coaching Personal Trainer at MYPTstudio, Croydon

Specialities:

�Male & Female Hypertrophy ��
�Male

𝗪𝗛𝗔𝗧 𝗧𝗢 𝗘𝗫𝗣𝗘𝗖𝗧, 𝗔 𝗚𝗨𝗜𝗗𝗘 𝗧𝗢 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗠𝗘 𝗔𝗡𝗗 𝗪𝗛𝗔𝗧 𝗬𝗢𝗨 𝗚𝗘𝗧.A brief overviewMe:👉My experiences and more importantly my f...
20/07/2022

𝗪𝗛𝗔𝗧 𝗧𝗢 𝗘𝗫𝗣𝗘𝗖𝗧, 𝗔 𝗚𝗨𝗜𝗗𝗘 𝗧𝗢 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗠𝗘 𝗔𝗡𝗗 𝗪𝗛𝗔𝗧 𝗬𝗢𝗨 𝗚𝗘𝗧.

A brief overview

Me:
👉My experiences and more importantly my failures
👉Tough Mudders
👉Fitness Competitions, inc, National Fitness Games, Turf Games & HYROX
👉Photoshoots
👉Bodybuilding Competitions
👉10k Races

Training:
👉A tailored training plan, based on your needs and wants
👉Delivered to your smartphone
👉“How-To” Exercise Library
👉A full hour taking you through movements to get more out of you

Nutrition:
👉Specified calories and macros. Planned around you and your lifestyle
👉Education on calories & macros so you can make informed choices
👉Help to plan your day, weeks
👉Recipe guides and macronutrient lists

Other Bits:
👉Unlimited coaching support via WhatsApp, weekly check-in feedback and unlimited ZOOM coaching calls.
👉Monthly client education webinar
👉Learn from my mistakes so that you don’t have to make them
👉Whatever you need from me to help you reach your dream outcome

Interested, click the link in my bio to book a call to discuss how I can help you achieve your dream outcome!

𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚, 𝗞𝗘𝗧𝗢, 𝗔𝗧𝗞𝗜𝗡𝗦, 𝗪𝗘𝗜𝗚𝗛𝗧 𝗪𝗔𝗧𝗖𝗛𝗘𝗥𝗦, 𝗔𝗡𝗗 𝗠𝗢𝗥𝗘!All have one thing in common when it comes to losing weigh...
11/07/2022

𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚, 𝗞𝗘𝗧𝗢, 𝗔𝗧𝗞𝗜𝗡𝗦, 𝗪𝗘𝗜𝗚𝗛𝗧 𝗪𝗔𝗧𝗖𝗛𝗘𝗥𝗦, 𝗔𝗡𝗗 𝗠𝗢𝗥𝗘!

All have one thing in common when it comes to losing weight,

They are the methods that people try to achieve that outcome.

However, what most of these do not explain is the principle of Fat Loss,

All of the above things, when done right, adhere to the following principle,

𝗔 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧

Spending time to understand 𝗛𝗢𝗪 we actually lose weight means;

You can then create your own methods,

Your own set of rules that you follow,

Rather than someone else!

Ways that you can create a 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧:

Increasing movement,

Structured Cardio,

Increased steps,

Increase training intensity,

Reducing Calories,

Switching to sugar-free drinks,

Drinking bottles instead of pints,

A high protein diet.

There’s going to be more to come on the principle of losing or gaining weight but for now, that is it.

If you have any specific questions right now let me help you.

𝗧𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝘀𝘂𝗰𝗵 𝘁𝗵𝗶𝗻𝗴 𝗮𝘀 “𝗴𝗼𝗼𝗱” 𝗼𝗿 “𝗯𝗮𝗱” 𝗳𝗼𝗼𝗱𝘀.By labelling foods “good” or “bad” the only bad thing you are likely to f...
05/07/2022

𝗧𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝘀𝘂𝗰𝗵 𝘁𝗵𝗶𝗻𝗴 𝗮𝘀 “𝗴𝗼𝗼𝗱” 𝗼𝗿 “𝗯𝗮𝗱” 𝗳𝗼𝗼𝗱𝘀.

By labelling foods “good” or “bad” the only bad thing you are likely to find is your relationship with foods.

However,

We can view foods as,

High Quality, or,

Low Quality.

By doing this it will enable you to have an inclusive approach to your nutrition,

This means you can remove the guilt that is often associated with certain types of foods,

Pizza,

Burgers,

Donuts,

Cookies, etc.

High-Quality foods can be classed as:

Nutrient Dense single ingredient foods that have been MINIMALLY processed.

Low-Quality foods could then be categorised as processed.

To try to encourage an inclusive approach to nutrition as possible you can take an approach that will enable you to eat mostly High-Quality foods but still enjoy some “Low-Quality” junky-type food that you just enjoy.

To do this what you want to do is split your calories,

80% be allocated to high-quality foods,

Within these calories, you will hit your daily protein target and get you 5 servings of fruit and veg,

80g fruit or veg = 1 Serving

Within that remaining 20% is where you can have whatever you like,

No catch!

Use these guidelines,

Stay within your daily calories,

Hit your protein target,

And get the body you want,

And more importantly,

Keep it

𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝘁𝗶𝗺𝗲𝘀 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝘁𝗿𝗶𝗲𝗱 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘁𝗵𝗲 𝘄𝗮𝘆 𝘆𝗼𝘂 𝗹𝗼𝗼𝗸 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹?Only to be so confused by all the information out ther...
12/01/2022

𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝘁𝗶𝗺𝗲𝘀 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝘁𝗿𝗶𝗲𝗱 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘁𝗵𝗲 𝘄𝗮𝘆 𝘆𝗼𝘂 𝗹𝗼𝗼𝗸 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹?

Only to be so confused by all the information out there that you stop trying after 2 weeks.

Imagine in the next 4 months you could be the fittest, healthiest, most productive version of yourself you have ever been!

All this without making to have a single decision for yourself to get there.

No confusion.

No overwhelming decisions to make.

It’s something I’ve struggled with myself.

Should I be doing 3 sets or 4.

Hope many calories should I have.

Desperately seeking a definitive answer from Google.

It wasn’t until I got a coach myself that I really started to make progress.

I understand this is a huge barrier for most people, this is why I make the important decisions for you.

I built my coaching business around helping my clients fix these issues:

How much to eat.

How often to train.

Letting your emotions dictate your decisions and ultimately making no progress at all.

If you struggle with knowing what decisions to make within your own fitness journey and would like me to make them for you so you can concentrate on the other important decisions in your life message me 𝗗𝗘𝗖𝗜𝗦𝗜𝗢𝗡 and I can let you know how I can help you.

10/10/2021

Just sat thinking about putting something together.

Something that will not only help improve how you see yourself in the mirror but will also help you perform well in all aspects of life.

Combining some “bodybuilding” techniques so you look great, but mixed in with some high intensity and some longer form conditioning work to make sure that you are ready for anything.

This “project” will be a full training and nutrition programme, most likely run over a 28 day period in the build-up to Xmas.

Support for this will come in the form of a closed Facebook group so that those involved can bounce off of other guys in the same position as yourself.

This will be appropriate for anyone who:

Wants to improve their fitness levels, self-confidence, strength and physique.

This isn’t going to be designed to be easy but the results you will get from it will be impressive.

Can I get some likes to gauge interest before I put everything into making this the best £28 investment in yourself you will ever make!

12/04/2021

First day back in the gym today for most of us! If there’s anything you’re not sure of remember I’m here to help, all you have to do is ask.

FREE FOOD!Cool, got your attention!Help me to help you more! Complete the VERY brief survey, link below. And in return, ...
04/05/2020

FREE FOOD!

Cool, got your attention!

Help me to help you more! Complete the VERY brief survey, link below. And in return, you get a copy of this 78-page High-Performance Recipe Guide for FREE!

Tag two friends that you think might like this guild too! 🙃

Follow this link:

https://bit.ly/3ffsPEt

Thanks :)

FREE FOOD!Cool, got your attention!Help me to help you more! Complete the VERY brief survey, link in my bio 👉🏽 👈🏽And in...
04/05/2020

FREE FOOD!

Cool, got your attention!

Help me to help you more! Complete the VERY brief survey, link in my bio 👉🏽 👈🏽

And in return you get a copy of this 78 page High Performance Recipe Guide for FREE!

@ Croydon, United Kingdom

What music has everyone got going in there ears whilst they train??All sorts happening on my Spotify & Soundcloud atm!Pi...
29/04/2020

What music has everyone got going in there ears whilst they train??

All sorts happening on my Spotify & Soundcloud atm!

Picture from today’s pull session.

Post your music of choice below!

Why, Why, Why!Everybody has a story, everybody has a “why” they do things.If you are struggling for motivation sometimes...
27/04/2020

Why, Why, Why!

Everybody has a story, everybody has a “why” they do things.

If you are struggling for motivation sometimes you just need to dig deep and find that “WHY”

Just like their “WHY” everyone has a starting point, something to improve upon in whatever way they see fit.

Now, the picture above isn’t recent, obviously, look at it, it’s a picture of a picture that’s how old it is!

And yes that is me at my heaviest, probably around 83kg. For reference, I’m about 71kg right now, and at my lowest been 61kg and tanned!

There’s a reason that I do what I do, say what I say and am as passionate about that (even if it does come across as blunt sometimes) and that’s because I care.

I know how s**t it feels to not be able to fit in clothes.

I know what it feels like to not want to look in the mirror and not want to take your top off in the changing rooms.

When I first started training I wouldn’t get changed or showered at the gym.

I know how good it feels to start to feel your confidence reemerging or f**k it emerging because how you look links directly to how you feel whether you know it or not.

So if you are feeling s**t about things, feel like it’s too difficult to change I’m hoping that the above images will help you realise that this is bo****ks.

You need to work out why you are doing the things that you do, good and bad.

The reason I turn up EVERY DAY with content that will hopefully provide some value is that I care and want to help people. And this is a platform that can do just that.

I want to be the best coach I can possibly be and my experiences help me to be just that.

If you look at some pictures or videos and think “he can’t help, he doesn’t understand my situation” The chances are I can and do.

One piece of advice from me with this post is to work out WHY you want to change, what is your motivation to get started?

Once you have that figured out and want some help from someone that has been in the trenches of a real-world transformation drop me a DM and let’s get to work.

No genetics here, just determination.

Address

Croydon

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