JC Fitness Coaching

JC Fitness Coaching Taking the guesswork out of building strength & fitness for high achieving professionals. DM "Results" for a chat. Your needs. Your goals.

Hey, I'm Jon and I help busy people like you to lose weight & improve their mindset so that they can achieve and maintain their results WITHOUT fads and diets. Imagine that you are able to cut through all the confusion, conflicting information and overwhelm that you've been dealing with and take positive action towards your goals. Finally having the guidance and coaching to not only achieve your r

esults but to maintain them for life. I believe that there are 3 key pillars to helping you to achieve your goals:

1) Building a Flexible Mindset
2) Creating Your Own Eating Protocol
3) Get Moving! With my services, I will work with you to customise those pillars to suit you. I will provide you with the support and help to take action in the right direction. I have created two packages to help you achieve your goals:

1) Long Term Lean - This is a 16-Week online coaching program that gives you the framework to achieve and maintain your goals for years. I have built this around my 3 pillars approach. It is my aim to equip you with all the tools to never need diets again.

2) In-Person Personal Training - This is a monthly package where we meet for in-person sessions. Along with the in-person sessions, there is nutritional coaching and weekly check ins to identify where you have obstacles and work on solutions to overcome them. For more details about each package, message me or check out my website www.JonCoulson.co.uk

When I work with a client, I have 3 pillars which I use that form my LEAN program. 1) Build A Flexible MindsetThis is on...
26/06/2024

When I work with a client, I have 3 pillars which I use that form my LEAN program.

1) Build A Flexible Mindset
This is one of the key pillars as life will always throw obstacles at you and motivation will always rise and fall. Having a flexible mindset will allow you to deal with issues with as these and more whilst continuing towards your goals.

2) Create Your Eating Protocol
One of the issues with diets is that they tell you what to eat but never how to eat. Specifically, how to eat for you and your goals. This pillar focuses on moving you away from rigid diet rules into building eating skills and guidelines so you can finally eat in a way that fits with you.

3) Get Moving!
This isn't about forcing you to do stuff you don't want to do and it's not about endless, boring cardio. It's about helping you to find exercises and activities you enjoy and want to do.

Using this framework I have helped a lot of clients to achieve great results, some of which are shown in this post.

If these resonates with you and you're looking to improve your strength and fitness without fads and diets, send me a DM saying "Get Fit".

A lifetime ago I worked in finance and one of the concepts that quickly took hold was “Kaizen”. This is a Japanese term ...
02/05/2024

A lifetime ago I worked in finance and one of the concepts that quickly took hold was “Kaizen”.

This is a Japanese term which effectively means continuous improvement towards a result or end goal.

The fitness world quickly adopted this principle too because even making 1% improvements towards your goals will still help you, especially when compounded over the long term.

You might have also seen fitness pros with their vapid motivational posts about “be 1% better every day” or whatever.

However, they often overlook one important aspect of continuous improvement which can ultimately work against you.

And that is…

It can quickly lead to an all-or-nothing, perfectionist approach.

Hear me out.

When you first start out and apply this idea, it’s very easy to do and your progress will be great.

However, over time, results will naturally slow down and trying to make 1% improvements become more and more difficult.

At this point, many people fall into the trap of trying to keep pushing harder and harder to make another 1% improvement until they find it’s no longer sustainable or they burn out.

Once that point is reached, it’s easy to think in an all-or-nothing type of mindset. Once ‘all’ can’t be sustained, giving up feels like the only other option.

Two ways you can avoid this common pitfall is by:

1) find your own levels that feel comfortable to maintain
2) be happy to ride out plateaus when they happen until you’re ready to push harder

For example if going to the gym 2 – 3 times a week for 45 – 60 minutes feels comfortable and maintainable for you, trying to push that to 4 – 5 times a week could make it unsustainable for you and your schedule.

Or, if you’re stuck at a certain weight for an exercise, be prepared to stay at that weight for several weeks until it starts to feel easy. Rather than struggle through sets with that weight and automatically try to push more weight the next week and risk injury.

Ultimately, the 1% idea has merit and helps you to make steps towards your goals, but keep an eye on the levels that work for you VS. pushing into unsustainable habits / behaviours just for the sake of continuous improvements.

Using the key pillars of my training programs, I have helped a lot of clients over the years to achieve fantastic result...
28/04/2024

Using the key pillars of my training programs, I have helped a lot of clients over the years to achieve fantastic results, which I wanted to show case a little here.

The key pillars I work on with clients are:

1) Building A Flexible Mindset
A key to achieving results and maintaining them is having the right mindset. Life will always throw obstacles at you and your motivation will always rise and fall. Having a flexible mindset lets you deal with those issues and continue towards your goals.

2) Creating Your Eating Protocol
Diets will tell you what to eat but never how to eat, specifically for you and your goals. Moving away from rigid diet rules and building eating skills & guidelines means you can eat in a way that fits better with you and your lifestyle.

3) Get Moving!
It's not about forcing yourself to do stuff in the gym you don't want to do or endless cardio either. It's about helping you to find exercise and activities you enjoy and want to do because if you enjoy them, you'll want to keep doing them.

Ultimately, I provide a framework to successfully help you lose weight, become stronger and fitter and maintain those results for the long term.

If you'd like to know more, DM me "Get Fit" and I'll be happy to have a chat!

I understand that there are some small positives to following a meal plan, especially if you are completely lost when it...
25/04/2024

I understand that there are some small positives to following a meal plan, especially if you are completely lost when it comes to eating the right foods in the right amounts.

However, there are a number of downsides to over-relying on meal plans to help you reach your fitness goals.

On balance, I feel that the negatives do out-weight the positives especially if you want to maintain any results for the long term.

In my course – Long Term LEAN – I help clients to build and practice the necessary skills to eat for their goals so that they do not need to rely on done-for-them meal plans.

Or at the very least, if they did still want to use meal plans, have the necessary skills and abilities to adjust the plan to suit their needs.

If you would like to know more about my course, DM me “Get Fit” and I’ll be happy to have a chat!

When I talk about breakfast in this context I want to be clear, I am talking about the meal you normally eat first thing...
15/02/2024

When I talk about breakfast in this context I want to be clear, I am talking about the meal you normally eat first thing in the morning, usually shortly after you wake up.

I know some are shouting out (at least in their heads) the answer is a clear cut “No, breakfast is the most important meal of the day!”

Well…
Not so fast…

Yes, there are studies showing that one of the habits of successful dieters is to eat breakfast in the morning.

Interestingly, there are also studies suggesting that including breakfast doesn’t necessarily need to be part of a weight loss plan and can even backfire.

I’ve worked with a number of people who just don’t function well if they eat breakfast first thing in the morning or are not that hungry first thing and prefer to eat later in the day.

So why would I force them to eat a meal first thing if it doesn’t work for them?

I wouldn’t.

And that’s an important point to understand which many people miss. If something works well for that person, then there’s no need to change it.

Likewise, if you are starving hungry in the morning and need to have breakfast, then that is correct for you.

So to answer the question, can you skip breakfast?

Yes, breakfast can be skipped. If it works for you.

Don’t fall into the trap of blanket statements saying “Everyone must eat breakfast”

Note: I am aware that some people likely must eat breakfast for health / medical reasons – that’s outside the scope of what I’m talking about here.

It can feel like busy work days make it impossible to eat healthily.But that doesn’t have to be the case. I’ve provided ...
08/02/2024

It can feel like busy work days make it impossible to eat healthily.

But that doesn’t have to be the case.

I’ve provided a few tips that have helped my clients to eat better whether they are travelling for work, stuck in meetings all day or tempted to eat all the “naughty” stuff because they’re working from home.

Some of the tips might seem a bit general, but that is because everyone’s situation is going to be different. Think of them as a kind of framework you could use to make better choices if you’re struggling at the moment.

If there’s anything in particular you’re struggling with, let me know and I’ll be happy to offer some suggestions.

If you’ve been going to the gym and not seeing results it can feel de-motivating. Here are 4 pointers to help you out. 1...
02/02/2024

If you’ve been going to the gym and not seeing results it can feel de-motivating.

Here are 4 pointers to help you out.

1) Are you training frequently / consistently enough?

I have some clients who train once a week and they are making good progress.

However, compared to clients who see me 2 - 3 times a week, the progress takes longer.

Whether 1, 2 or 3 times per week, they consistently see me week after week which significantly contributes to their results.

If you’re only sporadically exercising, you can’t expect quicker results – be patient.

2) Are you training for your goals?

A lot of my clients are managers, business owners etc who not only want to feel fitter, they want to look and feel more comfortable in their clothes.

A lot of their results come from resistance training – whether machines, cables, dumbbells, bodyweight and some cardio. (Obviously eating plays a big role).

Whilst cardio is really important, it’s the resistance training that will help to build / preserve muscle so they fill out their clothes in the right areas as they drop body fat.
Look at the goals you want to achieve and see if your training matches.

3) Do you have a plan / track progress?

I have workout programs for every client and we follow them in our sessions. This allows us to track the progress being made over weeks and months.

You might get results from turning up to the gym and doing whatever, it isn’t optimal though.

Plus, if you’re doing 10 – 20 different exercises each week, it’s almost impossible to remember weights, sets and reps – so tracking all that makes it easier for you too.

4) Are you training at the right level?

Something I have said for a long time is this: If you are doing sets of 10 reps with a weight you can handle for 20 reps, you’re not going to see much progress.

You need to challenge yourself with your training to see progress.

That doesn’t mean going to failure on everything – it means your sets should feel tough.

I hope these pointers help you out, if you’re stuck on any DM me and I’ll see how I can help you.

In the early stages of working with clients, I coach them through making “big rock” changes to their eating – the usual ...
25/01/2024

In the early stages of working with clients, I coach them through making “big rock” changes to their eating – the usual fruits, vegs, lean meats, good carb choices, drink plenty of water.

This results in them dropping body fat feeling a lot healthier.

However, this does tend to reach a limit after a while and we have to dig a little deeper into what is holding up their progress.

I’ve put some of the more common areas in the slides.

Have a read and let me know if any of them resonate with you!

I’m all for setting goals & targets. I don’t even mind aiming to achieve big, lofty goals & targetsBut there is a fine l...
04/01/2024

I’m all for setting goals & targets.

I don’t even mind aiming to achieve big, lofty goals & targets

But there is a fine line with setting them too high and never being able to achieve them.

This is a sure-fire way to kill your enthusiasm and motivation.

A good example of this: I was having a chat with someone who had given themselves a goal of 20,000 meters on the Crosstrainer every week.

For many weeks, they worked hard but couldn’t reach that number.

It was becoming more and more of a chore for them because they couldn’t do 20,000 meters.

Frustration was setting in because they could see themselves getting further and further behind.

Ultimately, they wanted to quit and give up altogether.

In short, they set too high of a goal for what they were capable of.

Not to mention that unless you really, really, reallllllly love a particular cardio machine, doing that week in and week will get super monotonous.

What could this person have done instead?

Firstly, they could lower the distance to something far more manageable. Once they are comfortably achieving that, they could push for a little further.

Secondly, break it up. Why limit yourself to one piece of cardio equipment? There’s walking, biking, rowing, incline treadmill, steppers, stairmasters, ski ergs, etc. You could do a few different things in a week to keep it interesting.

Thirdly, as they became fitter, maybe look to do something more tangible with their new found fitness. For example set a goal to go on a walking / hiking holiday? Maybe look into doing a sport (if that’s your thing)? Tough Mudder?

There are plenty of ideas that move you away from set numbers on a machine and putting your fitness into practice.

One of the common issues and frustrations people ask me about is how to deal with snacking at night.They eat well during...
21/12/2023

One of the common issues and frustrations people ask me about is how to deal with snacking at night.

They eat well during the day
Then the evening hits…
It all goes wrong & they end up snacking

There are a several reasons why this might happen. The 3 most common are: boredom; hunger; out of habit.

If you struggle with snacking, here are some strategies to help you:

1) Consume enough calories during the day.
If you’re not eating enough when it gets to the evening time and you’re relaxed, you’ll be more aware of feeling hungry & likely look for some snacks. In this case, try increasing your calories a little during the day to see if it helps.

2) Shift your meal to later in the day.
If you are trying to lose body fat, then you’ll be in a calorie deficit. This means you will naturally feel hungrier. What you can try is having your last meal of the day later than normal. For example, if you eat at 6pm, try eating at 7pm.

3) Add green veg to your last meal.
You can try adding more food to your last meal. Usually, leafy green veg or salad is a great way to do this because it adds food bulk in your stomach for very little calories. You’ll feel fuller for longer.

4) Brush your teeth after dinner.
Because minty tasting snacks are gross.

5) Drink water or herbal tea.
If you’re dehydrated you might feel more hungry. Drink some water or herbal tea to help re-hydrate yourself. Plus that extra fluid adds bulk in your stomach to help with the hunger feelings.

6) Go to sleep early.
If you have late nights, this usually means a long time between your last meal and going to sleep – so more time to let hunger / cravings take over and lead to snacking. A bonus is if you’re not sleeping enough anyway, this can mess with your hunger hormones leading to more snacking. So sleep more.

7) Distract yourself
Snacking is often done out of habit, so work on breaking the habit. The easiest way to do this is find activities you can do which will help to keep you distracted or change your routine. If your routine is to eat, sit down, watch TV, then snack. Try eating then going for a walk.

It can be easy to be a bit “over-ambitious” in our weight loss goals.Especially when we first start and we’re feeling hi...
14/12/2023

It can be easy to be a bit “over-ambitious” in our weight loss goals.

Especially when we first start and we’re feeling highly motivated.

In that state, we think we can and should do it all:

- “I’m going to follow this diet perfectly”
- “I’m going to go to the gym 5 times a week”
- “I’m going to walk every day”
- “I’m going to sleep 8 hours every night”

If you’re able to do all that all the time, then kudos…

Because I sure as s**t can’t! And there aren’t many who can either…

Unfortunately for many, it doesn’t last beyond the first few days before overwhelm sets in. The first week or two if you really push for it.

When a client comes to me and they say something like this, we’ll have a chat and I’ll have them reflect on if those things are realistic.

Or possible.

Usually they’re not.

So we work on finding a comfortable starting point and take it from there.

This works out better for people for a few reasons:

1) You have this idea in your head that you need to live like a fitness martyr for the rest of your life. When you figure out that’s not the case it’s almost like a wave of relief.

For example:

If you could exercise 3 times a week and make progress when you thought you needed to be at the gym nearly every day.

Or, you find you can make sensible food choices based on your lifestyle when you thought it needed to be strict meal plans and all that.

It makes a huge difference to you and your ability to be more consistent.

One of my clients is doing exactly this and found it easy to drop over 12kg whilst getting fitter and stronger.

2) Many think in terms of ‘all-or-nothing’. Once you start to waiver on those ambitious goals, that’s where the “I give up” self talk starts to appear.

When you find that you do not need to be full on, it starts to break that all-or-nothing self talk you’ve been having with yourself.

And then we can work on breaking that all-or-nothing mindset in other areas so you can think in more flexible terms.

Once you can find a sustainable approach for you and learn to be flexible in your thinking when it comes to eating and exercising, you can achieve great results.

Don't ask questions or think about future planning…Just take Supplement [X] and lose 20lbs…I guess that's one of my bigg...
07/12/2023

Don't ask questions or think about future planning…

Just take Supplement [X] and lose 20lbs…

I guess that's one of my biggest issues with jumping to fat burning pills, meal replacement shakes, pills etc to lose weight.

(Other than that fact most of them do not work.)

They never teach you the skills and guidelines to properly lose weight and maintain it. These companies want to hook you; reel you in; and keep you stuck on their monthly subscription for supplements for as long as possible.

If you find yourself getting sucked into buying the next shiny object for weight loss, ask yourself a few future-based questions:

1) You use it to lose weight in the short term. Do you then plan to stay on that supplement for the next 3 years? 5 years? 10 years?.

2) What is this supplement really teaching you about eating? Suppose you use meal replacement shakes and you lose 20lbs. The next day, that company goes out of business and the shake stops being sold: what is your back up plan?

Hunt around for another supplement? Go back to eating how you were originally?

3) Would you now know and understand what foods and how much you could have instead of that supplement to maintain the results?

I admit it’s not as sexy as the next shiny weight loss pill but something I have worked hard on is building my online coaching program to help you:

a) Move away from rigid diet rules and instead use skills and guidelines which you can easily apply for years.

b) Know the types of food to focus on most of the time and how to still fit foods you enjoy into your eating

c) How to build a flexible mindset so you can deal with obstacles such as motivation & cravings and still progress towards your goals.

d) How to find exercises and activities you enjoy so you’re more likely to stick with them.

If you want to achieve results whilst learning how to maintain them for the long-term, then drop me a message!

Address

PureGym, Inside Tesco Extra, Cromwell Road
Wisbech
PE140RG

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 7pm
Wednesday 8am - 8pm
Thursday 8am - 7pm
Friday 8am - 5pm

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