JW Fitness and Coaching

06/09/2026

This time next week, Diaryof A Fishfryer will have completed the Great North Run!

And with that, he’ll bring an end to an incredible 12-week half marathon training programme!

What a journey he’s been on to get here. The early mornings, the miles, the tough sessions and all the hard work have really paid off — he’s absolutely smashed it! 👏🔥

Now it’s time to get behind Ash and show him just how much your support means.

Please consider sponsoring Ash and supporting his fundraising journey. Every donation, big or small, will make a difference.

Go on, Ash! You’ve got this! 💪🏃‍♂️

Help Ashley Beasley raise money to support Leeds Hospitals Charity

14/08/2026

Slow Cooker Mexican Pork Mince & Rice

489 Calories
35g Protein

Serve 5

500g Pork Mince
2x 250g packet of Mexican Rice
1x Tin Taco Beans
100g Mixed Peppers
100g Onions
Seasoning - 1x tsp of Cumin, Paprika, Oregano, Onion granules, Garlic granules, Chilli Flakes, Pepper & Salt
60g Cheese
1x TBSP of Worcestershire Sauce
400g Passata
1x TBSP of Tomato Puree
1x Stock cube & Water
60h Cheddar Cheese

To serve - Guacamole, Salsa & Sour Cream

1️⃣ Brown the pork mince in a large frying pan over medium-high heat, breaking it up as it cooks. Drain any excess fat.
2️⃣ Into the slow cooker Add the pork, onion & peppers to your slow cooker.
3️⃣ Add the flavour: Add the tomato purée, passata, pork stock (or chicken stock), chilli flakes, Worcestershire sauce, cumin, smoked paprika, oregano, onion granules and garlic granules. Season with salt & pepper and give everything a good stir.
4️⃣ Slow Cook on LOW for 6-8 hours or HIGH for 4-5 hours.
5️⃣ Add the beans - During the final 20 minutes, stir in the drained taco beans.
6️⃣ Add the rice - Stir through the Mexican microwave rice and heat until warmed through.
7️⃣ Finish & serve
Stir through, then top with grated cheese and . Serve with guacamole, salsa or sour cream if you fancy!

12/08/2026

Circuit planning for tonight 💪🔥

08/08/2026

Welcomed new clients recently and seeing some lovely progress from them!

25/07/2026

A quick AB Blast featuring Maggie🐶

5 Exercises

Leg Raises
Reverse Crunch
Plank
Single Leg Raises
AB Cycle

Each exercise - 30 Seconds on - 20 Second Rest - Repeat 3 times.

20/07/2026

Chicken & Chorizo Lasange

528 Calories
51g Protein

Ingredients for 5
1x tsp Lazy Garlic
2tbsp honey
650g chicken breast, cubed
120g Chorizo
2 tbsp smoked paprika
1tbsp garlic granules
1tsp mixed herbs
500g passata
2 frozen chicken bone broth disks or 1 chicken stock cube (Add water optional)
5x dried lasagna sheets, broken
75g reduced fat mozzarella, grated
75g high protein cheddar, grated or (150g normally cheddar)
60g reduced fat soft cheese

Method
1- Heat a large oven proof pan on medium heat, then spray with oil and add chorizo and cook for 3 minutes until crispy and remove leaving the oil released in the pan.
2- Add your peppers and onions and cook for 3-5 minutes until softened.
3- Coat your chicken in the paprika, garlic granules and mixed herbs then add to the pan. Cook for 5-7 minutes until sealed.
4- Then add the passata, Lazy Garlic and chicken bone broth stir then add your lasagna sheets and stir to coat the pasta then cover (if possible) and cook for 15 minutes stirring regularly to prevent the pasta sticking.
5- Once pasta is cooked add your cream cheese and half your chorizo back in and stir. Then top with the mozzarella, cheddar & chorizo and pop it under the grill for 3-5 minutes for the cheese to melt.
6- Serve once melted.

16/07/2026

The "No-Equipment" 20-Minute Burner

How it works: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Once you complete all 5 exercises, you've completed 1 round (5 minutes). Complete 4 total rounds for a perfect 20-minute workout.

The Exercises
Minute 1: Bodyweight Squats (or Jump Squats for advanced)
Focus: Quads, glutes, and core.
Form Tip: Sit back like you're sitting in a chair, keeping your chest up and knees tracking over your toes.

Minute 2: Push-Ups (or Incline Push-Ups on a sofa/wall)
Focus: Chest, shoulders, triceps, and core.
Form Tip: Keep your body in a straight line from head to heels. Don't let your hips sag.

Minute 3: Alternating Reverse Lunges
Focus: Glutes, hamstrings, and balance.
Form Tip: Step backward and drop your back knee toward the floor. Keep your front knee at a 90 degree angle.

Minute 4: Plank Shoulder Taps
Focus: Core stability and shoulder strength.
Form Tip: Get into a high plank (push-up) position. Tap your left shoulder with your right hand, then vice versa. Try to keep your hips completely still—no wiggling!

Minute 5: Mountain Climbers (or Jumping Jacks)
Focus: Cardio and core.
Form Tip: Keep your hands directly under your shoulders and drive your knees toward your chest as fast as you can maintain good form.

- Quick Tips for Success - Warm-up first: Spend 2 minutes doing some arm circles, gentle squats, and torso twists before starting.

Quality > Speed: 15 slow, perfect-form push-ups will always do more for your body than 30 sloppy ones.
Track it: Count your reps on Round 1 and try to match (or beat) that number on Rounds 2, 3, and 4!

15/07/2026

The 80/20 Rule, and it is the ultimate cheat code for sustainable, long-term results.

Here is how it works:

💚 80% of the time: Focus on nutrient-dense, whole foods that fuel your body, build muscle, and keep your energy high (think proteins, veggies, complex carbs, and healthy fats).

💛 20% of the time: Enjoy your life! Eat the pizza, grab a drink with friends, or have that slice of birthday cake—completely guilt-free.

Why does this work? Because consistency will always beat perfection. When you stop labeling foods as "good" or "bad," you stop the vicious cycle of starving yourself, crashing, bingeing, and starting over on Monday.

Fitness should enhance your life, not restrict it.