Instagram story viewer> @john_smith_coach_> Posts

John Smith online coach

@john_smith_coach_

688

followers

1259

following

Helping 25+ quit bad habits, lose weight & get in great shape
DM 12 if you’re ready to make a change 👊

POSTS STORIES REELS

Real results. Real people.

This is Victoria. 10 weeks ago she came to me wanting to feel like herself again.

One stone down.

No crash diet. No living in the gym. Just turning up, hitting her protein, moving most days and being honest with me at check-ins, even on the weeks that didn’t go to plan.

That’s the bit people miss. It’s not about being perfect. It’s about not giving up

Proud of you, Victoria 👊

If you want the next 10 weeks to look different from the last 10, drop me a message. by @john_smith_coach_

The one on the left was going to the gym. Turning up, moving some weight about, telling himself that counted. No plan. No idea what he ate. Trained Monday to Thursday and undid it every weekend without fail.

Nothing clever fixed it. No secret programme, no shake, no six-week blitz. I got a plan and I actually followed it. Weights written down. Food with some structure to it. Weekends that didn’t wipe the week out.

And I’ll be straight with you this wasn’t twelve weeks. It took a lot longer than that, because I was working it out on my own as I went. That’s the bit I’d take back if I could. Not the effort, the wasted time.

That’s why I coach the way I do. So you don’t spend two years guessing going no where

If you’re the bloke on the left right now, drop me a DM. by @john_smith_coach_

#purpose #wedorecover #onlinecoach by @john_smith_coach_

🥣 HIGH-PROTEIN BREAKFAST BOWL 🫐💪

Looking for a quick, easy breakfast that’s packed with protein, fibre and goodness?

This takes just a few minutes to prepare and is perfect for keeping you fuelled throughout the morning!

🥣 INGREDIENTS:

* 300g Skyr yoghurt
* 150g blueberries 🫐
* 10g flaxseeds
* 20g honey 🍯
* 10g dark chocolate 🍫

📊 APPROXIMATE NUTRITION:
🔥 Calories: 440 kcal
💪 Protein: 37g
🍞 Carbohydrates: 59g
🥑 Fat: 9g
🌱 Fibre: 7g

💚 WHY THIS BREAKFAST IS GREAT:

✅ High in protein – Supports muscle growth, recovery and helps keep you fuller for longer.

✅ Rich in antioxidants – Blueberries provide antioxidants and vitamin C.

✅ Good source of fibre – Flaxseeds and blueberries support digestive health.

✅ Healthy fats – Flaxseeds provide plant-based omega-3 fatty acids.

✅ Energy to start your day – Carbohydrates from the fruit and honey help fuel your morning.

✅ Satisfies your sweet tooth – Dark chocolate adds flavour without needing a high-calorie dessert.

Whether your goal is fat loss, muscle building or simply eating better, this is a great breakfast to add to your routine.

Simple ingredients. High protein. No complicated dieting. 💪

📩 Follow Forever 12 Fitness for more easy, high-protein meals and fitness tips!

#Forever12Fitness #HighProteinBreakfast #HealthyBreakfast #FatLossMeals #ProteinRecipes HealthyEating FitnessNutrition by @john_smith_coach_

Happy birthday 🥳 to my beautiful, funny Macy Jean smith daddy loves you xxxx by @john_smith_coach_

I said to the lads on that holiday, that’s it, I’m getting in shape. That’s where this whole thing started.

Here’s the bit people don’t see. I quit drink and drugs four years ago. On that mountain I was three years sober, but I’d swapped one addiction for another. Sugar and food. The weight piled on and I didn’t see it as a problem, because it wasn’t drink.

So I took the addictive side of me and pointed it at the gym instead.

The weight’s one thing. The real change is in my head. More energy, more confidence, and I actually like who I see now.

It’s not been a straight line and it still isn’t. But if you’re the one at the back of the group right now, I’ve been there. Nearly literally.

Swipe through. I’m not done yet. by @john_smith_coach_

Cardio alone isn’t enough. 💪

Want to live longer? Don’t just focus on your heart. Focus on your muscles too.

As we age, we naturally lose muscle mass and strength if we don’t do something about it.

And that’s where strength training comes in.

It’s not just about building bigger muscles or looking good in a T-shirt.

It’s about:

💪 Preserving muscle mass
🦴 Maintaining stronger bones
🔥 Supporting your metabolism
🚶 Staying mobile and independent as you age
❤️ Improving long-term health

Cardio is important. But so is lifting weights.

Train for the body you’ll need in 20 years, not just the one you want today.

Are you prioritising strength training?

#Forever12Fitness #StrengthTraining #Longevity #FitnessOver40 #HealthyAgeing by @john_smith_coach_

He came to me wanting to build some muscle. Wasn’t happy with his shoulders, his chest or his waist.

His diet was all over the place. We sorted it, and he’s eating more now than when he started.

7 weeks later:
3 inches off his waist
More definition on his pecs
Bigger shoulders
Stronger, more energy

And this isn’t even the end result. Can’t wait to show you where he ends up.

Proud of you mate 👊

If you want this for yourself, DM me 12. by @john_smith_coach_

Just being honest and real !!! Just trying to navigate my way through life ! by @john_smith_coach_

Third airport run, a hundred quid parking fines and a nine quid sandwiches 🥪 . The day job pays the bills. Coaching’s what I actually want to do. by @john_smith_coach_

Scales said +7lbs. Science says glycogen, salt and water. I’m going with the science.

Don’t panic. Don’t press the fuck it button. Jump back in the saddle, stay on the same calories and train. Give it two weeks and see what the scales say then. by @john_smith_coach_

The fun’s gone nothings getting better
#noisyfridges by @john_smith_coach_