Jonny Goodall PT

Hello and Happy New Year 🎆

I thought id introduce myself for those of you who are new to the page or those I've not yet interacted with!

I'm Jonny, the founder of Black and White Coaching. Based in Manchester, England, I've honed my coaching expertise for over 15 years, making sure that my approach is straightforward and effective.

I understand the importance of clear-cut instructions with no gimmicks, and that's exactly what Black and White Coaching is all about.

What sets Black and White Coaching apart is our unwavering commitment to sustainability. We don't believe in quick fixes or short-term results.

Instead, we focus on crafting a diet and fitness plan that you can stick to for the long term.

We understand that life happens, and that's why we take real-life situations into account.

It's not always plain sailing, but we'll guide you through it.

As someone with over 15 years of experience in bodybuilding, professional MMA fighting, Muay Thai, and boxing, I've participated in 18 bodybuilding shows and over 20 fights. This experience has not only taught me the importance of discipline and hard work but also the value of clear communication.

That's why, when you choose Black and White Coaching, you can count on daily interactions and support, you'll never feel alone on your journey to a healthier, fitter you🚲🥊

For our online clients, we offer a unique and personalized experience, each and every time.

We believe in one-on-one guidance, tailored specifically to your needs and goals. Whether it's building muscle, losing weight, or improving your overall fitness, we've got you covered.

Our coaching isn't just about workouts and meal plans; it's about a holistic approach to wellness.

The benefits of choosing Black and White Coaching are clear.

You'll receive professional, detailed guidance that's based on your unique circumstances and goals. We're not about quick fixes or fad diets. Instead, we focus on creating lasting, positive changes in your life. 🥗

So, if you're looking for a coaching experience that's as serious about your goals as you are, Black and White Coaching is the choice for you.

Together, we'll work towards a healthier, more sustainable lifestyle that fits seamlessly into your daily routine.

Whatever your background, shape, size or colour, let's take the first step on this journey together.

Simply DM to find out more 😊

Massive shout out to (insta) aka Connor Whitehead

Today was check in day and he's down to 20st 3lb...thats a loss of 1 and a half stone. In about five/six weeks.

CARBS weren't dropped and he's not just eating rice and broccoli...not the boring kind anyway, head to insta and swipe along to see some of his meals.

Taken to it like a duck to water.

Absolutely unbelievable.

So proud of him it's unreal ❤️

Everyone I'm working with are actually killing it...

Today's been a good day

Massive shout out to @gsfltd Today was check in day and he's down to 20st 3lb...thats a loss of 1 and a half stone. In about five/six weeks. CARBS weren't dropped and he's not just eating rice and broccoli...not the boring kind anyway, swipe along to see some of his meals. Absolutely unbelievable. So proud of him it's unreal ❤️ ---------------------------------------------------------------- For your supplement needs go to @10xathleticusa and use JONNY10X for 10% OFF 💥 link in bio. ---------------------------------------------------------------- For weightlifting & boxing equipment hit the link and visit @aqfsports using the code in link for 10% off🥊 ---------------------------------------------------------------- #boxing #ptmcr #personaltrainerstockport #hiit #mma #recomp #circuit #instafit #fitfam #boxingtraining #bodybuilding #training #gym #oldham #weightloss #goals #goalsetting #mindset #stockport #manchestermma #didsbury #motivation #fallowfield #onlinecoach #ptmanchester #bodybuilding #fatloss #personaltrainermanchester #manchester

Massive shout out to 🙌🏽

Following everything as instructed, pushing hard with me, training hard alone, getting the steps in and everything else that leads to a successful journey👏

4 weeks in and so far he has achieved:

• A LOSS of almost a full stone of FAT (14lbs)
• A muscle mass INCREASE
• "Body water" increase (ie he's not lost water weight, actually increased it)
• BMI (general measure I know but it's down)
• A visceral fat LOSS is down (the more harmful fat, that surrounds your organs)

Proud AF. Words don't explain tbh ❤️

If you know me you know I'm not dropping people's carbs and not pushing protein stupid high. It's about balance...

Balanced diets, that you could stick to for the rest of LIFE & balanced training programmes allowing for recovery!

But that is all I do. Maybe a bit motivation also, but Connor is the one putting in the work.

Again, proud AF of him 💯

Receiving this before and after was an epic birthday present ❤️

Opening more spaces for clients, online and 1-2-1...

So for a 20minute informal consultation about how I can help you, DM to get booked in 📱

LETS TURN YOUR DREAM INTO A REALITY 💭
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For your supplement needs go to and use JONNY10X for 10% OFF 💥 link in bio.

For weightlifting & boxing equipment hit the link and visit using the code in link for 10% off🥊
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𝕋𝕙𝕚𝕟𝕘𝕤 𝕀 𝕨𝕚𝕤𝕙 𝕀 𝕜𝕟𝕖𝕨 𝕨𝕙𝕖𝕟 𝕀'𝕕 𝕤𝕥𝕒𝕣𝕥𝕖𝕕

I see posts from people starting out and also your standard gym bros, giving out all kinds of information, to a lot of people who WILL believe it, so thought I'd share a few things I wish I'd known and a few myths I see often...so here goes:

1️⃣ 𝕋𝕙𝕖 𝔸𝕟𝕒𝕓𝕠𝕝𝕚𝕔 𝕎𝕚𝕟𝕕𝕠𝕨 𝕚𝕤 𝕒 𝕝𝕚𝕖.

You don't need to neck your protein shake within thirty mins of finishing your workout and you don't need to have your fish and rice cakes in the changing room (actually seen a boy doing this recently) 🐟🤮

Just make sure to get your meal in within a few hours of ending your workout and you'll be all good (and if you lift fasted, stop)🍴

2️⃣ 𝕀𝕗 𝕪𝕠𝕦 𝕦𝕤𝕖 𝕥𝕙𝕖 𝕤𝕒𝕞𝕖 𝕣𝕖𝕡 𝕣𝕒𝕟𝕘𝕖𝕤 𝕪𝕠𝕦𝕣 𝕓𝕠𝕕𝕪 𝕨𝕚𝕝𝕝 𝕤𝕥𝕠𝕡 𝕘𝕣𝕠𝕨𝕚𝕟𝕘/𝕚𝕗 𝕪𝕠𝕦 𝕔𝕙𝕒𝕟𝕘𝕖 𝕪𝕠𝕦𝕣 𝕨𝕠𝕣𝕜𝕠𝕦𝕥 𝕪𝕠𝕦 𝕨𝕚𝕝𝕝 "𝕤𝕙𝕠𝕔𝕜/𝕔𝕠𝕟𝕗𝕦𝕤𝕖" 𝕪𝕠𝕦𝕣 𝕞𝕦𝕤𝕔𝕝𝕖𝕤.

Your muscles aren't intelligent & they don't have brains. As long as your progressively trying to improve, you will.

I'm not saying that sticking to one workout will keep you excited or entertained, but if your PT is saying he's changing the workout to shock the muscles, it's codswallop.

Increasing reps, weight or slowing your tempo down will make your workout harder

3️⃣ 𝔽𝕒𝕥 𝕕𝕠𝕖𝕤 𝕟𝕠𝕥 𝕥𝕦𝕣𝕟 𝕥𝕠 𝕞𝕦𝕤𝕔𝕝𝕖

Fat does not change to muscle. Physically impossible for a fat cell to change into a muscle cell.

You can LOSE fat, and GAIN muscle...But you're not Gandalf, and you're not magic.

4️⃣ 𝕀𝕗 𝕪𝕠𝕦 𝕨𝕒𝕟𝕥 𝕥𝕠 𝕓𝕖𝕒𝕥 𝕪𝕠𝕦𝕣 𝟙𝕣𝕞, 𝕤𝕥𝕠𝕡 𝕥𝕣𝕪𝕚𝕟𝕘 𝕤𝕠 𝕙𝕒𝕣𝕕.

Now this is a big one. If you're trying to beat your 1rm week, in week out, you are hindering your progress.

You need to allow your body the chance to recover and going all out each week can lead to injury, adrenal fatigue, poor recovery and more!

You've got this and if not, I'm a message away 🙏🏽

Just a quick appreciation post for .th95 🙏🏽

Don't generally do these as I believe it's not my journey and I don't share my clients progress to sell myself or get validation 🤷🏾‍♂️

That comes from results and I'm happy with that ❤️

But long story short, Ryan's not only dropped over 1.5 stone in lockdown, he's gained muscle, strength and fitness...from where I see it he's improved in every other aspect too🔥

Proud AF. That doesn't even do it justice.

Long may it continue...

Will have a few of these coming though, as I can't let Ryan get all the limelight.

Actually, no lie when I say I'm proud of everyone I'm working with atm ❤️

For any info regarding personal/1-2-1 training (MCR) or online coaching enquiries, just DM me 📩
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For your supplement needs go to and use JONNY10X for 10% OFF 💥

For weightlifting & boxing equipment hit the link and visit using code JONNYG10 for 10% off🥊
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@ Manchester, United Kingdom

3 Tips For A Better Diet 🍳🥗

Scrolling Insta, I see loads of advice given out regarding fad diets, meal timing, supplements... Some correct, a lot false 😑

So I thought I'd put together a few of the things I've learned, by research and trial and error❤️

1️⃣ Protein, FAT and CARBS, are all critical in having a balanced diet.

Short term "fad" diets can work...but the giveaway is in the name...for the short term. Find something you can stick to!

Don't jump in at the deep end either, start small and try add in small changes progressively.

Once per week cut down on your sugary drinks or sweets, try adding in a portion of veg per meal etc 🙏🏽

2️⃣ Drink water 🥴

The most accessible, vastly underrated, substance there is. Being dehydrated 2% will impair your performance...and being dehydrated 5% can impair performance by 30%.

Shouldn't even be an issue but of you don't like the taste, we now have sugar free cordial...which is better than avoiding water altogether 💯

3️⃣ Make sure to eat breakfast 🍳🥗

Replenishes you from your fasted sleep and food helps energy and concentration levels!

It doesn't need to be big, or complicated for example, you could prep "overnight oats"

Whether you choose to do fasted cardio first doesn't matter, just make sure
to get it in!

Stay tuned for recipe ideas ❤️🙏🏽

For any info regarding personal/1-2-1 training (MCR) or online coaching enquiries, just DM me 📩
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For your supplement needs go to and use JONNY10X for 10% OFF 💥 link in bio.

For weightlifting & boxing equipment hit the link and visit using the code in link for 10% off🥊
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•Ask for help and try talking to someone you trust about it. Another perspective, especially professionally, can help you identify and figure what triggers it.

•Take a minute, step back from whatever it is your doing, and focus on your breathing.
Breathe in deeply for 4s and exhale for 4s. This should help lower your heart rate and calm down

•Look after your body. A good sleeping routine, diet and physical exercise can help give you energy, maintain stable sugar levels and boost feel good hormones to allow you to give yourself a fighting chance!

3 STEPS to staying motivated...

Motivation isn't always easy to come by and it doesn't remain the same. If it was we would all be doing the things we dream about💭

But there are a few things you can do to help you stay as motivated as possible.

1️⃣ Set and write down realistic goals, with steps on how to reach these.

Seeing your dreams or goals written down and planning steps on how to achieve them will not only make them seem more real, but will also let you know they are achievable 📝 💻

2️⃣ A little bit of rain and you can dry off quickly, stay out longer and it'll take even longer. Stay out forever and you'll never dry☔

Whether it's friends, family or social media, if you're constantly around negativity, it will get to you.

Your circle should motivate, push, inspire and have your best interests at heart♥️

So remove the toxic parts of your life and if you can't, add in more positivity. Life's about balance ⚖️

3️⃣ Life happens. Things come up unexpectedly, so if they do, don't be dismayed if you have to change a few steps on your journey.

Learn from the situation, reset, regroup and try come at it from a different angle👊🏽

YOU control whether you quit.

Remember why you started and keep going 💯

📸
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For any info regarding personal/1-2-1 training (MCR) or online coaching enquiries, just DM me. 🙏🏽
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For your supplement needs go to and use JONNY10X for 10% OFF 💥 link in bio.
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For weightlifting & boxing equipment hit the link and visit using the code in link for 10% off🥊
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3 STEPS to setting goals...

Setting goals changes your dream into a reality.

If you're struggling to find motivation, write down your goals and ALWAYS remember the reason you wanted to start/change 🙏🏽

Not posted on this page in three months but life goes on...going to use this page properly from now 👀😅

Nonetheless, clients have been smashing it, lockdown or not...

Will be sharing a few of their journeys in the coming days ❤️

From beginners to the more experienced, if you need any information regarding Personal/1-2-1 or online coaching enquiries, just DM me. 🙏🏽
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For your supplement needs go to and use JONNY10X for 10% OFF 💥 link in bio.
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For weightlifting & boxing equipment hit the link and visit using the code in link for 10% off🥊
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"Stand on the X"

..We'll see😈

This weekend I'm not wearing a mask either🚫

cOz RuL3z Are tHeRe 2 bE bRoKeN 🥴

Just joking cos I'm deffo wearing a mask.

6 weeks out in this pic.

Also joking.

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For your supplement needs go to and use JONNY10X for 10% OFF 💥 link in bio.
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For weightlifting & boxing equipment hit the link and visit using the code in link for 10% off🥊
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Starting Saturday 23rd January 🙏

Get involved!

Lockdown or not, goals don't wait for anyone.

DM for more information 😊