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Johnnie Martin | Nutrition and Health Coach

@coach.johnnie

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Midwest ➡️ LA
✉️[email protected]

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and honestly the last one is all I live for 🙂‍↕️ by @coach.johnnie

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3 months ago

And here’s how it works…

When you’re at the store, check the nutrition label…

Then find the grams of protein…

Now add a zero at the end of the grams

For example: 16g of protein -> 160

Now find the calories…

If the calories are equal to or less than your new protein number then it’s a high protein food or meal. If the calories are more, then it’s likely higher in fat or carbs.

Low protein example: 9g of protein / 300 calories
High protein example: 32g protein / 300 calories

I do this every time I’m at the store to make quick decisions and not waste time.

This does not make one food better than another, this just gives you the information of what is more prominent in a food. There’s room for high protein, high fat, and high carb foods for everyone, you just have to pick when one is more appropriate to fuel you than another. by @coach.johnnie

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4 months ago

It’s really a trip to have made it through incredibly difficult times and still be here, better than ever.

There’s definitely more challenges to come but being surrounded by good people who actually care changes everything.

That little weirdo really grew up to be a big weirdo and I wouldn’t want it any other way.

📸 The man behind the lens, always making me look jacked: @easemahcaptures by @coach.johnnie

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5 months ago

❤️ by @coach.johnnie

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3 days ago

Why I do SO many single-leg exercises… and even more than I did 10 years ago 👀🍑

The longer I’ve been training, the more I’ve realized that building a strong, athletic body isn’t just about how much weight you can lift. It’s about how well you can CONTROL your body.

Here’s why single-leg exercises are a staple in my training:

🍑 Better glute activation: movements like single-leg RDLs, Bulgarian split squats, and step-ups challenge your glutes in different ways and help build strength where it counts.

⚖️ Improved balance & stability: because life and sports don’t happen with both feet perfectly planted on the ground.

💪 Addressing imbalances: training one side at a time helps you identify and work on strength differences between your left and right sides.

🏃‍♀️ Better athletic performance: running, jumping, changing direction, and so many everyday movements rely on your ability to produce and control force on one leg.

🦵 Stronger joints & better control: developing strength and control through your hips, knees, and ankles helps you move with more confidence.

And no, you don’t need to do 47 different exercises every workout. 😂 You just need to be intentional about what you’re doing and WHY.

The goal isn’t just to look athletic. It’s to BUILD a body that performs, feels good, and continues to serve you for years to come.

I’ve been creating something behind the scenes where I’m sharing how I’ve built AND maintained a lean, athletic body for over a decade: without extreme diets, all-or-nothing thinking, or having to make fitness my entire life.

Curious? Just comment “WAITLIST” to get the chance to snag it when it drops

#StrengthTraining #GluteTraining #SingleLegExercises #WomensFitness #StrongNotSkinny by @coach.johnnie

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4 days ago

Why I’m embarrassed to tell you that running is SOOOO HARD FOR ME… 🏃‍♀️

I’ve worked hard to build a lean, athletic body, but running (and really, any cardio) has always been the toughest thing for me. People assume most athletic things come easy to me at this point, but every time I go out for a run, I get nervous and the negative thoughts start to creep in.

Recently, I’ve been training for @athx_americas in November, so I’ve been running a lot more. And guess what… I’ve been getting better! 🎉

I just ran my fastest 5K ever, but believe me, running has ALWAYS been a struggle.

In 2016, I did my first and only half marathon. I made it to mile 9 before I had to start walking and finished in just over 3 hours (for reference, some people finish an entire marathon in 3 hours).

Last year, I did my one and only HYROX, and I RAN for as long as it takes some people to finish an entire HYROX. 😂

So, needless to say, running is NOT my strength. But that doesn’t mean I can’t get better at it.

Today, I ran my fastest 5K ever in 29:57. And yes, I had to sprint at the end to finish under 30 minutes, but I’m PROUD of myself. 🥹

This is your sign to do shit that’s hard. Because when you challenge yourself, you get better. And when you get better at something you once struggled with, you build self-esteem, confidence, and a whole lot of pride in yourself.

You don’t have to be good at something to start. You just have to be willing to keep showing up. 💪🏼

P.S. I got abs from lifting f*cking heavy and eating well for like a decade…wanna know more about that? Follow my page cause I’m dropping a step by step guide soon by @coach.johnnie

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7 days ago

Ladies and Gents, we are doing our first comp together…

@dinaelkadi and I are doing ATHX on November 7th in Long Beach

Today we had an @athx_americas takeover @bricklosangeles

Stay tuned for our comp journey!

Main Goals:
- don’t come in last
- have a good time
- do our best
- look really cool doing it, obviously

Want discounted tickets or have questions about the comp, give us a shout! by @coach.johnnie

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9 days ago

This is why you’re not building muscle, friend 😬

You can’t do the same workout with the same weight, same reps, and same effort every week and expect your body to magically get stronger.

Progressive overload can look like: → Adding weight → Getting more reps with the same weight → Improving your form or range of motion → Increasing control/tempo → Getting closer to failure

And yes… sometimes you need to train close to failure.

Not every set needs to be an absolute death march, but your working sets should be challenging enough that you couldn’t casually bang out another 8 reps.

The goal isn’t to leave every workout destroyed.

The goal is to give your body a reason to adapt.

So stop being afraid of heavier weights. Stop stopping your set just because it got hard. And stop expecting strength gains without actually asking your body to do more.

Challenge → recover → adapt → repeat.

That’s how you build strength. 💪🏼 by @coach.johnnie

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13 days ago

Kinda crazy that you can just keep getting fitter as long as you don’t quit.

Trust me, I’ve been through seasons of no workouts and eating food that did not make me feel good. But over the last decade I’ve probably been pretty consistent for 80% of the time and that’s what shows.

You don’t get healthy from one healthy meal and you don’t get unhealthy from one wayward meal…it’s consistency over time. by @coach.johnnie

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14 days ago

One bad hour does not equal a bad week. I have to remind myself of that constantly.

Anxiety and depression have been part of my life for as long as I can remember, and the hardest part isn’t the bad days: it’s convincing myself I haven’t “ruined everything” and have to start over.

If that spiral sounds familiar, I made a free guide for you. Comment “GUIDE” and I’ll send it your way 🙌 by @coach.johnnie

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a month ago

I’ve struggled with anxiety and depression for as long as I can remember. The biggest thing I try not to do is allow a bad hour or day to ruin my whole week. But that isn’t always easy.

I put together a little free guide for you to check out if you struggle with spirally out and feeling like you have to start all over when one day doesn’t go well. Just comment “GUIDE” and I’ll shoot it over to you 🙌 by @coach.johnnie

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a month ago

Yum, yum, 40 grams of protein never tasted so good

what did I miss? by @coach.johnnie

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3 months ago