GJ Body Conditioning

02/10/2026

“But how do you get enough protein if you don’t eat meat?” 👀

I get asked this ALL the time.

And honestly, it’s much easier than you might think.

I don’t eat meat, but I still prioritise protein at every meal because I know how important it is for building and maintaining muscle, recovery, strength and staying fuller for longer.

Some of my go-to protein sources are:

🥚 Eggs
🥛 Greek yoghurt / Skyr
🐟 Fish
🧀 Feta / Mozzarella /Halloumi
🌱 Tofu & other soy products
🫘 Beans & lentils
🍫 Protein yoghurts
🧀 Protein iso clear generally, protein powder in winter dairy free
🌱 Meat-free alternatives

One of the biggest things that helped me was stopping thinking about protein as one big number I had to hit at the end of the day.

Instead, I spread it across my meals.

I have a lactose allergy which means I avoid whey protein source and all diary products from cows as the source.

For example:

Breakfast: Greek yoghurt oats nuts
Lunch: high-protein wrap with halloumi
Snack: protein yogurt Babybel fruit
Dinner: salmon, tuna, tofu, tempeh, lentils or a meat-free protein source with carbs + vegetables

You don’t need to eat meat to build muscle.

You don’t need to live on chicken and broccoli.

And you definitely don’t need to make your diet miserable to get enough protein.

Build your meals around protein first, then add the rest.

If you’re trying to build muscle, lose body fat or simply eat better, protein is one of the easiest places to start.

First video eating let’s see what this does 👀🤓🤣

Want more practical nutrition tips without restrictive diets? Follow GJ Body Conditioning.

30/09/2026

EMMA’S JOURNEY 🖤

Just under one year. Three sessions a week. A whole lot of hard work, determination and stepping outside her comfort zone.

Emma came to me as a runner, wanting to improve her running performance and, importantly, build strength to help prevent injuries.

What has happened over the last 12 months has been incredible.

Emma has developed huge amounts of strength, muscle, endurance and confidence — but what makes me most proud is how much she now believes in what she is capable of.

In March 2026, when another client was injured, Emma stepped up and competed at Wild Hybrid alongside me.

Neither of us knew exactly what we were signing ourselves up for… but we qualified for the Championship. 🙌🏼

That meant committing to the process even further.

Emma added an extra Friday evening S&C session at 5:15pm alongside her usual training, putting in the work week after week as we prepared for the Championship in Cheshire.

And then came September…

3rd overall. 🥉

I genuinely couldn’t be prouder.

Not just because of the result, but because of everything that happened behind it.

The sessions when she was tired.
The moments she doubted herself.
The things that once felt outside her comfort zone that she now takes on head-on.

Emma has become stronger, fitter and more capable — but she’s also become someone who inspires the people around her.

Her two children are always keen to come to the gym too, she encourages other women in our community, celebrates everyone else’s achievements and is the definition of a team player.

And somewhere along the way, she has become a truly awesome friend too.

As her coach, I’ve taught Emma a lot…

…but honestly, I’ve learnt so much from her too.

Emma, I am beyond proud of you.

Thank you for trusting me, committing to the process and showing everyone what happens when you consistently invest in yourself.

The strongest version of yourself isn’t something you find.
It’s something you build. 🖤

And you’ve built something pretty bloody impressive.

See Emma’s journey in depth on my instagram platform gj_bodyconditioning_

Interested in becoming stronger, leaner & more confident comment STRONG.

28/09/2026

28/09/2026

CONFIDENCE ISN’T A NUMBER ON THE SCALES.

We’re often taught to believe that confidence comes after weight loss.

Lose 5kg → feel confident.
Drop a dress size → feel confident.
Get leaner → finally wear the clothes you want.

But confidence doesn’t work like that.

Confidence is built through evidence.

It comes from:

Getting stronger
Improving your fitness
Seeing what your body is capable of
Learning how to fuel yourself without restriction
Keeping promises to yourself
Wearing clothes because YOU like them — not because you’re waiting to be smaller

And this is why strength training can be so powerful for women.

The goal doesn’t always need to be a smaller body.

Sometimes the goal is a stronger relationship with the body you already have.

You can want to lose body fat AND learn to appreciate your body along the way.

Those two things can exist together.

Your body is not a before picture.

Save this if you need the reminder. 💞💎

Ready to stop waiting for your “after” body?

Find out how GJ Body Conditioning can help you build strength, confidence and a healthier relationship with food and training.

24/09/2026

Helen’s 8 week Journey at GJ Body Con🌟

Helen came to me wanting to get fitter, build muscle and lose weight.

Before joining GJ Body Conditioning, Helen was already training 4 times a week with her husband in a conventional gym and walking around 3 miles every day. Her diet was generally healthy, but she struggled with evening sugar cravings. 🍫

Over 8 weeks of structured strength training, building muscle and focusing on sustainable nutrition, Helen achieved fantastic results:

🔥 3.63kg weight loss

Start: 11/7/26
Weight 66.36kg
Chest 31”
Waist 31.4”
Hips 38”
Thigh 21.8

End: 3/9/26
Weight 62.73kg: ⬇️ 3.63kg
Chest 29.5” ⬇️ 1.5”
Waist 29.4” ⬇️ 2”
Hips 36.5” ⬇️ 1.5”
Thigh 21 ⬇️ .8”

But it wasn’t just about the number on the scales. Helen worked hard to build strength, improve her body composition and develop healthier, more sustainable habits.

Proof that you don’t need extreme diets or endless cardio to make progress. The right training, nutrition and consistency can make all the difference. 💪

Well done ❤️

Ready to become the strongest version of yourself, what you waiting for? Comment STRONG.

22/09/2026

Post Run Sweaty Vibes

Carbohydrates aren’t the enemy

If you’re training for a 10K, half marathon or hybrid event, carbohydrates are your friend.

There’s still a huge amount of fear around carbohydrates — particularly among women trying to lose body fat.

But carbohydrates are one of the body’s most important sources of fuel for higher-intensity exercise.

Think:

🏃‍♀️ Running
🏋️‍♀️ Strength training
🔥 Intervals
🛷 Sled work
💥 Hybrid workouts

When you’re training regularly, cutting carbohydrates too aggressively can leave you feeling:

• Flat during training
• More fatigued
• Slower to recover
• Hungrier later in the day
• More prone to cravings
• Less able to train at the intensity you need

This doesn’t mean eating unlimited carbs.

It means matching your carbohydrate intake to your training demands.

Good options include:

🥔 Potatoes
🍚 Rice
🥣 Oats
🍌 Fruit
🍞 Bread
🍝 Pasta
🌾 Wholegrains

And timing can matter too.

A carbohydrate-rich meal or snack before training can help provide readily available energy, while carbohydrates after training help replenish glycogen stores — particularly when you have another session coming up.

You don’t need to fear carbohydrates to change your body composition.

You need to understand how to use them.

Fuel the work you’re asking your body to do.

19/09/2026

So, lately I’ve been travelling up and down the motorway for my son going back to university and a recent competition.

Eating on the go at the services doesn’t mean your nutrition has to go out the window. 🔝

Today’s example:
M&S Apple crumble overnight oats
M&S Egg and spinach pot
M&S Pink lads Apple ❤️
M&S Tuna and sweetcorn sandwich
M&S Banana
M&S King prawns with sweet chilli sauce
M&S Peanut butter protein bar
M&S Mango and Berries pot
Starbucks Tomato and Mozzarella Panini

Total: 2049 calories
Total: 130g Protein

Yes, you can make a decent choice when you’re grabbing food on the go — and with a little planning, you can still get your protein in and stay on track with your goals.

But here’s the reality…

Eating out regularly is expensive. 💷 £24.82 to be exact.

So this is where good planning and preparation can make a HUGE difference.

Rather than relying on service stations for breakfast, lunch, dinner and snacks - prep your breakfast and lunch at home so you’re already getting around 50–60g of protein before you even leave the house or take it on the road with you in a little cool bag.

Then take a few easy snacks with you — protein yoghurt, a shake, fruit, a protein bar, boiled eggs, etc.

That way, if you do need to stop at a service station, you’re not arriving absolutely starving and feeling like you have no option but to buy whatever is available.

You can simply top up what you need.

And this is something I talk about with my clients all the time:

✨ Nutrition isn’t about eating perfectly.
✨ It’s about making the best choices available to you.
✨ And preparation gives you more choices.

You don’t need to avoid service stations.

You just don’t want them to be your entire meal plan. 😂

Plan ahead. Prep what you can. Take snacks with you. Then make sensible choices when life throws you a curveball.

That’s real-life nutrition. 💪🏼

Strong, fuelled and flexible — not restrictive. FOODISFUEL

Want help with nutrition and fuelling, reach out to me via DM.

16/09/2026

WORLD FITNESS DAY 🤍

The only woman I’m trying to be better than is the woman I was yesterday.

Not the woman beside me.
Not the woman on Instagram.
Not the woman lifting heavier, running faster or looking different.

Me.

Because fitness isn’t about becoming someone else.
It’s about becoming a stronger, healthier and more confident version of yourself.

There will always be something to improve, something to learn and another goal to chase.

And that’s okay.

Be proud of the woman you are today, while continuing to work towards the woman you want to become.

No comparison.
No perfection.
Just progress.

Happy World Fitness Day 💪🏼🤍

08/09/2026

HORMONES & NUTRITION

Your hormones don’t need you to train less — they need you to fuel properly.

Whether you’re training for a 10K, half marathon or hybrid event, your body is dealing with a combination of strength work, cardiovascular training, recovery demands and everyday life.

And for women, hormonal fluctuations can influence things like:

Energy and fatigue
Sleep and recovery
Appetite and cravings
Body temperature
Mood and motivation
How training feels from one week to the next

This doesn’t mean you need a completely different training programme every week of your cycle.

It means learning to listen to your body and making adjustments when needed.

One of the biggest mistakes I see is trying to train hard while consistently under-fuelling.

Your body needs enough energy to support:
🏃‍♀️ endurance
🏋️‍♀️ muscle repair
🧠 concentration and mood
🦴 bone health
❤️ hormonal function
😴 recovery

If training volume goes up, nutrition needs to support that increase.

Performance isn’t just about how hard you train.

It’s also about how well you recover from the training you’re doing.

Fuel your body like you want it to perform.

Photos from Gateshead Trail 10k HIGH5 Sports Nutrition

07/09/2026

If fat loss is your goal… you should be strength training.

Not just cardio. Not just classes.

Strength training:

• Builds muscle (your metabolism driver)
• Shapes your body
• Improves long-term fat loss

This is the missing piece for most women.

What you get:

✔️ Small group coaching
✔️ Structured strength training plan
✔️ Personalised support & guidance
✔️ Accountability to keep you consistent
✔️ A supportive, like-minded environment
✔️ Nutrition guidance (no fad diets)

This isn’t about:

❌ Cutting calories to the floor
❌ Spending hours doing cardio
❌ Quick fixes that don’t last

This IS about:

✅ Building strength
✅ Improving energy & confidence
✅ Creating a body that feels as good as it looks
✅ Finally staying consistent

If you’re ready to stop starting over and actually see progress…

Drop me a message with “READY” for more details.

Limited spaces available.