http://www.jmfitnessnutrition.com/

JM Fitness and Nutrition, 55 Nasmyth Avenue, East Kilbride (2025)

13/11/2025

In today’s fast paced world, finding time for yourself is hard enough. So trying to find time to prep and cook nutritious meals every day can be a challenge.

Trust me I know!

The demands of work, family and daily life often have us reaching for convenient, and often, unhealthy food options.

This is where meal prep becomes your secret weapon for success.

Better nutrition and time management only aid you in reaching your health and fitness goals. 🎯

If your in the end of some Meal Prep Help, comment ‘Help’ in the comments and I’ll get it over to you for free ☺️

11/11/2025

It’s been a wee bit longer in the making but here is Part 2 of the journey for anyone interested ☺️😆

Covid eh? What a time that was 🙃

04/11/2025

Instagram, TikTok and our favourite influencers will tell us that we should keep striving to be better.

That we aren’t doing enough, that we aren’t reaching our fullest potential.

If you’re strong willed perhaps you can detach from the noise. But I’ll be honest I can’t. I often feel like a failure - as a coach, as a trainer and as a man!

I constantly compare where I am, how I look and what I should be doing based on what I see online.

Why?

When did this become conditioned in me? And how was I not able to stop it before it had a stranglehold!

I have had balance, but I’ve also had obsession and the reality is, neither work, and neither are ‘perfect’. In actual fact I’d say the best way to be is transient, go with the flow and be…

Adaptable.

Life happens. Things occur when you least expect it. (God don’t I know that!)

The strongest people are those who don’t give up or give in.

But continue to adjust to the circumstances. And do what they know is best for them, their family and loved ones.

Sure, sometimes some things get a little slack (your fitness goals, your physique etc) and you lose your way with fitness - forgetting it’s your health! However if you keep your focus on what you ARE achieving and what sacrifices you are making (those positive outlooks (and habits) will stack into even better satisfaction and achievement over time.

Nobody ‘wins’ at life.

Nobody has it cracked.

Do your best, be satisfied with what YOU put in and I can guarantee you, that’s good enough!

02/11/2025

Diego Day 💚

Welcome to the Family!

31/10/2025

Blue ticks ☑️ sponsorships and viral clips don’t make someone qualified to coach you.

As my client said ‘everyone’s an expert’ on social media.

So before you hire or look to work with these so-called ‘experts’ ask for credentials, process and proof - not just a series of before and after pictures with lots of likes.

The goal isn’t to go viral when it comes to YOUR health.

The aim should always be to have the right plan, devised for you that is both safe and sustainable.

Since I started JM I’ve always done my best to help clients understand everything I do, and why I do it that way.

It involves a process of multiple layers including;
- assessing where you are - tailoring a specific personalised plan - checking in weekly to review
-use evidence based training, literature and research to add to experiential expertise (no bro science BS)
- education at every level, enabling you to know WHY you are being prescribed what you are.
- personal 1-1 connection with the coach who wants what’s best for you - not just what will look good for them!

*Did you know that the Online Coaching world is not governed by a regulatory body - meaning anybody, namely those with no experience or education, can ‘coach’ without accreditation.*

Here are some tell tale signs to look out for when it comes to someone who knows their stuff versus someone simply looking to line their pockets at any cost;

-What accreditation, certification and background do they have?
-As much as a real life example is good, promoting what you preach, are they relatable to you in terms of life experience?
-Do they use evidence based methods?
-The clients they post - are they still clients? Can you find them on socials? Are they their clients and is the feedback genuine?
-Are they regulated in terms of Personal Training, or are they just popular with followers?
-Do they regularly just jump on trends to stay relevant?
-Do they rebrand regularly and change their niche?
-Do they have recognition in terms of awards?
-Do they have a professional website, or are all mediums of engagement free to use for them?

DM me ‘coach’ for more information on what I offer 🫡

28/10/2025

Rules to live by — starting today!

The truth is, most people already know what they need to do… they just don’t do it sadly.

Apply even one or two of these and your life will look completely different in 6 months. Trust me!

Growth starts when you take responsibility — physically, mentally, and emotionally.

No shortcuts.
No luck.

Just consistent effort, better habits, and surrounding yourself with the right people.

🔥 Which rule hit you hardest? Drop it below 👇

💬 Or comment “15” and I’ll DM you the rest.

22/10/2025

WATER & HYDRATION — The Most Overlooked Pillar of Health 💧

Most people focus on training intensity and macros… but forget the foundation of every cellular process: water!

Proper hydration supports digestion, nutrient transport, muscle contraction, and even fat oxidation. Yet research shows that up to 75% of adults may be chronically dehydrated 😮(Popkin et al., Nutrition Reviews, 2010).

Here is what the science says:

Even mild dehydration (as little as 1–2% fluid loss) can impair cognitive performance, mood, and exercise output (Journal of the American College of Nutrition, 2007).

Hydration improves thermoregulation, endurance, and recovery (European Journal of Applied Physiology, 2011).

Adequate water intake also supports kidney function and reduces risk of kidney stones (Clinical Journal of the American Society of Nephrology, 2015).

🧠 Quick challenges to bank from this post:
1️⃣ Set a daily goal (adjusted for activity & climate).
2️⃣ Start your day with water.
3️⃣ Carry a reusable bottle.
4️⃣ Add electrolytes or natural flavour if needed.
5️⃣ Check urine colour — pale = hydrated.
6️⃣ Hydrate before/during/after training.
7️⃣ Limit alcohol & excessive caffeine.
8️⃣ Listen to your body’s cues.

💬 Remember: Hydration isn’t just about quenching thirst — it’s about performance, recovery, focus, and overall vitality!

Save this post 💾 and share it with someone who still thinks “coffee counts as water.” ☕😆

21/10/2025

💭 Let’s Talk About REAL Hunger

Most people don’t actually know what real hunger feels like.

We’ve been conditioned to eat for comfort, boredom, habit — not necessity. Yet genuine hunger is a biological cue, not a convenience.

When you’re in a fat loss phase, some hunger is expected.
It’s a signal that your body is tapping into stored energy — not a sign you’re “failing.”

🧠 Research from the Appetite and Obesity journals consistently shows that short-term hunger during calorie restriction correlates with fat oxidation and better long-term adherence — as long as it’s managed properly!

*What’s dangerous is chronic restriction, not controlled hunger.*

👉 The key is learning to distinguish between:
• Physiological hunger (a genuine need for fuel)
• Psychological hunger (boredom, habit, stress or emotional triggers)

Studies by Van Strien et al., 2012 and Lowe et al., 2021 found that emotional or habitual eaters were up to 40% more likely to overconsume calories — even in a calorie deficit — because they’d lost touch with true hunger cues.

So before you grab that snack, ask yourself:
❓ Am I hungry, or just craving distraction?
❓ Have I had water recently?
❓ When did I last eat something nourishing?

If you slow down, eat mindfully, and learn to listen to your body, fat loss becomes less of a battle and more of a rhythm.

Real hunger isn’t the enemy — mindless eating is.

Learn your cues. Adjust your habits. Respect your body’s signals.

If this post hit home:
❤️ Save it for later
📤 Share it with someone chasing a goal
📩 Or DM me “HUNGER” for help managing your nutrition more intelligently 🫡

20/10/2025

😴 SLEEP HYGIENE: The Most Overlooked Pillar of Progress

You can train hard, eat clean, and take all the right supplements — but if your sleep is poor, you’re leaving results on the table.

🧠 Quality sleep supports:
• Recovery & muscle growth
• Hormonal balance
• Focus & mood regulation
• Immune function

In this post, I’ve broken down 10 practical tips to help you optimise your sleep — from managing stress to setting up your bedroom environment for deep, restorative rest.

💡 Implement 1–2 changes this week and build from there.
Your performance, physique, and mindset will thank you for it.

📲 Save this post for reference and share it with someone who needs to improve their sleep routine.

👇 What’s one sleep habit you struggle most to stay consistent with?
Let’s discuss below ⬇️

19/10/2025

If I were to start all over again, and my aim was to build muscle, these would be my key focuses.

1. Aim to nail the basics. The movements that have stood the test of time; if it was good enough for the Greek Gods to Arnie, why won’t they work for you?

Sure there is fancy machines and movements now with evolution but Compound Lifts are hard for a reason. They grow good, solid quality muscle and aid in growing your confidence to overcome challenge.

Training 3x per week, while deploying progressive overload is more than sufficient for most that train with intensity.

2. Eat good quality food. Listen you don’t have to live and eat like a bodybuilder with chicken, rice and broccoli for every meal. But ensure you are having quality, single source and nutritious food in your diet.

Don’t neglect your micros.

3. If looking to build muscle start on maintenance calories and build from there. A simple way to work this out is take your current weight in lbs and multiply that by 13.

Start on those calories for a week and if you find you drop weight, add 100-300 calories as a way to amend. If you maintain/gain weight, keep the numbers as they are and just look to progress on your lifts.

If weight doesn’t rise for 3 consecutive weeks look to add 100-300 calories per day for one week and track from there.

4.Most people don’t eat enough protein. Fact. Our diets are so heavily carb and fat loaded that protein gets neglected. Aim to eat 1.6-2.2g per kg of bodyweight per day to aid recovery, keep satiated and build new lean muscle.

5. Drink enough water. I bet you don’t! And although it’s a common issue, the reason most people lack energy, enthusiasm and motivation is due to dehydration which masks itself as lethargy and hunger. Drink more, look better and feel better! Plus it’s free, what’s to lose!

6. Sleep! Im not going to drum on about this but I’d easily say this is the biggest issue with people not reaching their goals. They don’t value the importance of sleep.

7. Find something that helps you escape the helter skelter life we all lead. Escape reality I suppose, without intoxication. Meditation, journaling, yoga…

15/10/2025

𝐇𝐨𝐰 𝐭𝐨 𝐝𝐞𝐯𝐞𝐥𝐨𝐩 𝐭𝐡𝐞 𝐔𝐩𝐩𝐞𝐫 𝐏𝐞𝐜

A common question I’m asked by guys on the gym floor is how they can work on improving this region of their pec.

To best answer it, I’d direct you firstly to the incline in which you set the bench.

In a 2020 EMG study, they found the most optimal angle/gradient for Upper Pec recruitment was around 30 degrees, while anything above would see a reduction from that region with more focus and attention being sent to the front (anterior) delt. Similarly anything below 30 degrees would recruit more mid-lower pec. Hardly rocket science, but worth knowing. 😉

In addition to knowing that, I try to get my clients to focus on where they position their elbows; is it too shoulder or tricep bias? Ideally we want the elbows coming in at around 40 degrees from the torso for maximum pec recruitment.

While also slightly tilting the dumbbells to a V position, not simply pressing up and down. Converge, and squeeze the bicep in across the line of your pec.

Slow your negative, keep it controlled, aim to focus on a deep stretch at the bottom, and then drive up and contract.

Building a weak body part often requires an overhaul and focus on everything from form, tempo and load.

Gives these tips a go, and watch that lagging upper pec grow 💪🏼

JM Fitness and Nutrition

13/11/2025

11/11/2025

04/11/2025

02/11/2025

31/10/2025

28/10/2025

22/10/2025

21/10/2025

20/10/2025

19/10/2025

15/10/2025

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