CORE Fitness

Personal Trainer and Online Fitness Coach

I help people TRANSFORM their health and fitness

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05/04/2026

Happy Easter!

I’m not a big sharer of my faith on this page as it’s for my personal training etc…

But I make exceptions at Easter and Christmas…

This is a big day for us Christians. The day we believe Jesus rose again and completed his work.

Today I’d normally be leading worship at church but my voice is failing me currently…

I don’t shout about it in the gym, I don’t preach to clients. That’s not me. But sometimes it’s good to know what makes me who I am…

I just love people really hard… it’s what I’m called to do.

Love wins over everything and so, that’s what I try to bring in to my daily work.

“A new command I give you: Love one another. As I have loved you, so you must love one another.”
‭‭John‬ ‭13‬:‭34‬ ‭NIV‬‬

Now I’ll shut up and get back to health, fitness and racing.

Happy Easter ✝️

John ✌🏻

05/04/2026

KeltX Exeter - 54.54

Got the chance to run with my guy Adam yesterday and honestly it was so much fun.

Told him I’d cancel his gym membership if we didn’t get sub 55… 6 seconds to spare 😂

Obviously I was joking… 👀

He’s had a rough ride with a knee injury since HYROX December so stepping up to the line was a big thing for him.

His work rate is second to none. Very little running in 3 months left him very anxious.

He absolutely sent it!

One of the best events going. The KeltX team should be incredibly proud of this event.

Very proud to be a KeltX affiliated gym. That race is HARD, but the community is next level.

04/04/2026

Absolutely pooped…

31/03/2026

As a coach, one of the most important things I teach:

Filter the noise.

Not every opinion is informed.
Not every voice is relevant.

What matters is consistency, effort, and showing up again and again.

Everything else is just background.

Outside noise is just that… noise…

It’s irrelevant.

30/03/2026

10 months HYROX progress in numbers:

4 Pro races. Small steps, big difference.

10 months of HYROX-specific work. No guesswork - just structure, patience, and consistency.

May ‘25 - 1:23
Oct ‘25 - 1:18
Dec ‘25 - 1:16
Mar ‘26 - 1:13

This is what happens when you stop training randomly and start training for the demands of HYROX.

Engine work. Base Building. Station efficiency. Pacing under fatigue. Week after week, block after block, building a system that actually translates to race day.

There’s no magic session. No quick fix. Just progressive overload, smart programming, and sticking to the plan longer than most people are willing to.

If you’re jumping from plan to plan or chasing shortcuts, you’re slowing yourself down.

HYROX rewards those who commit to the long game.

Dial in your training. Trust the process. Execute on race day.

1:13 wasn’t rushed…it was built.

And we’re not done yet. I have long term goals and I’m committed to the long game.

29/03/2026

What a weekend at HYROX London Olympia!!!

Couldn’t be prouder of the incredible performances from my clients and family:

WednesdayRichard (online client) smashed an 18-minute PB with a 1:40

ThursdayAgatha made her debut in style - 1:10 and 5th in her age group

Alex (my wife) took on her 7th race alongside Tamsin in Women’s Doubles. Tamsin’s debut and they brought home a strong 1:38

FridayI stepped into the start tunnel for Men’s Pro Solo and hit a 3-minute PB - 1:13

SaturdayKieran & Vickie delivered a huge 7-minute doubles PB in just 5 weeks - 1:23

Emmy (my youngest) took on her first Youngstars race at just 11 years old and smashed it in 21:25

SundayAva-Mae (my eldest) also made her Youngstars debut at 13, finishing strong in 33:20

From first races to massive PBs - this is what it’s all about. Hard work, consistency, and showing up.

Proud coach. Proud dad. Let’s keep building

100% effort, 100% of the time.

No weekend is complete without the love and support of the whole gym crew, so thank you!

✌🏻

29/03/2026

There’s a big difference between coaching and criticising from the sidelines.

We’ll always celebrate effort, progress, and people showing up; especially when they’ve come from a difficult place.

For some, going from no structure, poor habits, or low confidence to training consistently and completing an event like HYROX is a massive achievement.

That deserves recognition. Full stop.

Progress doesn’t only count when it shows up as weight loss or a finish time. It’s consistency, discipline, mindset, and the courage to start in the first place.

Praise and development are not mutually exclusive. Good coaching is being able to say:“You’ve done brilliantly, now here’s how we improve.”

Reducing someone’s effort to a single metric says more about the person judging than the person doing the work.

We’ll continue to back our members, celebrate their wins, and hold them to high standards…all at the same time.

That’s coaching.

27/03/2026

Unexpected PB… London Olympia delivers.

1:13:54 Pro Solo…

Inspired by the machine himself today.

Met Charlie literally as he finished racing and I was heading to the start…

Watching him hit 55 mins when he races like 2-3 times in a weekend made me want to put my inner bitch in a box.

Thanks .botterill

S**t foot? Who cares…

In all seriousness it shows you just don’t know how it’s going to go until you run out of that start tunnel and feel it.

Something clicked today, Alex shouted at me on the lunges that “pain is temporary… if you’re going to pull the pin, DO IT NOW”

…and I won’t make her ask twice.

This time was my plan by the end of 2026…

I’m suffering now, lungs are on fire, foot is sore. But as Mr Botterill says… we move.

Project sub 70 is in full flow.

The team from Launceston Health and Fitness Hub are second to none…

Every lap screaming away and the group chat going wild. Thank you.

100% effort, 100% of the time.

Coach John ✌🏻
botterill

27/03/2026

Race Day…

Not an ideal start but we move…

25/03/2026

TIPS 78-82:

Your mindset is what separates people who start… and people who actually finish 🧠🔥

5 mindset tips to level up:

1. Motivation is unreliable
You won’t always feel like it. Stop waiting for motivation, build discipline instead. No one WANTS to get up at 5.30am… they do it because they are disciplined.

2. Show up on your worst days
Anyone can train when they feel good. Progress happens when you show up anyway.

3. Focus on what you can control
Your effort, your habits, your consistency. Not the scale, not other people. I have spent my life comparing myself to others and it made me utterly miserable. The moment I switched to only competing with myself it changed EVERYTHING.

4. Stop chasing perfection
Missed a workout? Ate off plan? Move on. One bad day doesn’t ruin anything, quitting does. I just stopped at Easton-in-Gordano for a cappuccino and an almond croissant… guess what… I didn’t die and I’m still fit.

5. Think long-term
This isn’t a 2-week fix. It’s a lifestyle. The sooner you accept that, the faster you progress. I’m looking 4 years ahead in my training… this is my life, get used it if you want lasting results.

Win the mind, and the body will follow ✌🏻

23/03/2026

HYROX race week is here 🏁

TIPS: 73-77/365

5 tips to perform at your best:

1. Taper your training 📉
This isn’t the week to go hard. Reduce volume, keep movement light, and let your body recover so you’re fresh on race day.

2. Prioritise carbs 🍝
Increase your carb intake in the final 2-3 days. You want full glycogen stores for all those runs and stations.

3. Hydrate properly 💧
Don’t just chug water the night before. Stay consistently hydrated all week, and consider electrolytes.

4. Practice your race pace 🏃
Do a light session early in the week to dial in pacing. HYROX is about control, not going all out too soon.

5. Nothing new on race day 🚫
No new shoes, no new nutrition, no experiments. Stick to what your body already knows.

Trust your training. Execute your plan. Go enjoy it 🔥

Final bonus tip for race day… get yourself some socks… they will change your sled game forever…

23/03/2026

Race week…

If I’m honest… I’m nervous.

This one feels different. Coming back from injury hasn’t been linear.

It’s been frustrating, humbling, and at times, really hard.

There were moments I didn’t know if I’d feel like myself again.

And coming back to this venue makes it hit even more. I desperately wanted to race it…

This is where I did my first HYROX Pro Solo race last year… so there’s a lot of nostalgia tied into it too.

So this race isn’t about a time, a PB, or proving anything.

It’s about showing up.
It’s about trusting my body again.
It’s about seeing if I can make it through the whole race and actually enjoy it.

As a coach, I’ve always felt that pressure to perform. To have it all together. But this week, I’m choosing to put that aside.

And I’m also really aware of how lucky I am to even be here, worrying about a race. There are so many people who don’t get that privilege, so I don’t take this for granted.

Because just being able to stand on that start line again means more than any result ever could.

No expectations. Just movement, resilience, and a quiet reminder of how far I’ve come.

Let’s see what’s there on race day ✌🏻

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