John Cooper Online Coaching

John Cooper Online Coaching Online Coach training people in their 30s how to lose weight, train and sustain a balanced lifestyle

BANK HOLIDAY AUGUST WEEKEND 2020.When after months of putting it off I realised I needed to sort my health out.For anyon...
22/04/2025

BANK HOLIDAY AUGUST WEEKEND 2020.

When after months of putting it off I realised I needed to sort my health out.

For anyone new to my page.

I was depressed, I was out of shape, I didn’t feel comfortable in a single thing I owned.

I couldn’t keep up with my 2 year olds

I was always binge eating because of this.

Drinking loads. (I mean lockdown summer the weather was unreal)

So I knew I needed to do something.

Imagine at 35 getting to a point where 2x 2 year old with a health condition where they gets fatigued quickly has more energy than you. A fully grown adult.

Losing weight and going to the gym. Literally saved me.

It gave me purpose

I became someone my kids are proud of.

They still ask me to “show me your muscles” which makes me happy every time.

I’m a good role model for them.

I now feel comfortable when I go out with my wife, kids and mates and don’t spend hours dreading squeezing into a jumper or t-shirt. And putting on my size 38 jeans.

The truth is. I made a choice that most people will hide behind excuses to make.

I have a holiday coming up in 12 weeks. But I also have this night out and this night out and this work meal and that work meal. So I’ll put it off until after then.

6 weeks pass by oh s**t I’m still overweight and now I’m going to be around the Paul looking like the fat dad.

Imagine you just took the decision to work hard for 12 weeks. And them 3/4 off days can be just that. Not 6/7 weeks because of 4 days.

Then you think watching YouTube and tik tok and the influencers who live in Dubai or Bali or at home with Mummy and Daddy will give you the solution. Then realise they’ve probably never been the fattest person in the room.

Maybe you need to hire a coach to who has been there done it and gone from 117kg to 75kg.

And has helped many other dads and working men do the same dropping 10,15,20 and some 50kg to never feel like again.

All of which have the same feeling I did here in my first picture.

All of which now still train, and look after their health. Because I helped build the fundamentals for them to sustain it.

DM or Comment “COACH” and we can help you make real changes like I did

Nice few days away and enjoying a well needed rest with the family.
21/04/2025

Nice few days away and enjoying a well needed rest with the family.

WHY YOU MEED MY COACHING AND WHAT IT IS:You wake up tired — again.Your T-shirt clings around the belly.Your jeans feel t...
19/04/2025

WHY YOU MEED MY COACHING AND WHAT IT IS:

You wake up tired — again.
Your T-shirt clings around the belly.
Your jeans feel tighter every month.
And you’re starting to avoid mirrors… and swimming shorts.

You tell yourself “I’ll sort it after this busy week,”
but there’s always another busy week.

Work drains you.
The kids need you.
And when you finally sit down at night, you’re too wiped to even think about training.
So you grab a takeaway, crash on the sofa, and tell yourself you’ll start Monday.

You’re not lazy.
You’ve just spent years putting everything and everyone else first.
But if you don’t start prioritising your health now…
you’ll keep running on empty.
You’ll keep throwing your back out lifting the kids.
You’ll keep missing moments because you’re too tired, sore, or self-conscious.

That’s where I come in.

Because you can feel better.
You can get stronger.
And you can get back to feeling like yourself again — without sacrificing family time or living in the gym.

Here’s how we do it:

✅ Assessment Week – We look at your routine, food, steps, sleep, stress — so we know where we’re starting.
✅ We Build a Plan – Around your job, your family, and your time. No fluff. No overwhelm.
✅ 12–16 Week Push Phase – Drop fat, build strength, and feel confident in clothes again.
✅ Maintenance Phase – Hold your results. Avoid burnout. Stay consistent without pressure.
✅ Bigger Goal Phase – Now we aim for a body that not only looks better — but moves and performs better too.
✅ Ex*****on Phase – We sharpen up, target weak areas, and lock in the new standard.
✅ Ongoing Support – Weekly check-ins. WhatsApp coaching. Structure and accountability, start to finish.

DM “COACH” if you’re ready to:

— Stop feeling self-conscious in front of your kids
— Drop the belly fat and ease the back pain
— Build strength so you can actually keep up with them
— Have more energy at work and at home
— Finally feel proud of the man staring back at you in the mirror

You don’t need to be perfect.
But you do need to commit — for yourself, and for your family

THE LESSONS I LEARNED AROUND FAT LOSSThere came a point where I had to stop telling myself I was “too tired” or “too bus...
15/04/2025

THE LESSONS I LEARNED AROUND FAT LOSS

There came a point where I had to stop telling myself I was “too tired” or “too busy” — and admit that if I wanted to change, I had to commit properly.

I didn’t want baggy T-shirts, tight jeans, no energy, and I wanted to feel comfortable in my own skin and more confident around social events and work

I didn’t need another plan.
I needed to lock in.

I changed my training times so I wasn’t skipping sessions.
Started tracking my food.
Made hitting my steps and drinking water non-negotiable.
Got more sleep.
Stopped hoping I’d feel motivated — and just showed up anyway.

But it wasn’t just for me.

I locked in to show my clients what’s possible.

To prove that if you put the work in — even around busy days, kids, stress — the results come.

That initial motivation didn’t last.

But the structure, support, and accountability I built kept me going long after.

If you’re stuck in the cycle of dipping in and out —
but deep down, you’re ready to take control…

Drop me a message with the word “COACH” and I’ll help you build a plan that actually fits your life — and lasts.

Another week in the bag.Check in tomorrow. But weight has only dropped by 0.5kg as of this morning. Ticking boxes daily....
12/04/2025

Another week in the bag.

Check in tomorrow. But weight has only dropped by 0.5kg as of this morning.

Ticking boxes daily. Everything will remain the same until after my holiday. When cardio will be increased and likely some swaps to reduce calories

Either way. I’m 2 weeks in and a total of 2.2kg down. Which isn’t a bad start.

Consistency will always out do motivation and perfection

This week hasn’t been perfect. And have felt quite out of sorts with being slightly out of routine and different training times

But we move.

If you’re tired of starting over every Monday…
and you want real progress without needing a ‘perfect’ plan —
drop me a message.
I’ll show you how to build something that actually fits your life. ⚡

11/04/2025

If you’re a busy dad trying to lose fat… ⚡
chances are you’re making it harder than it needs to be.

I see the same mistakes over and over:
• Starving yourself all week, then blowing it at the weekend. 🍔
• Living on cardio but never building real muscle. 🏃‍♂️
• Trying to follow influencer plans that don’t fit real life, a career, and a family. ❌

I get it — you’re busy.
But the truth is, fat loss doesn’t need to take over your whole life. 🧠

Here’s what’s working right now for the lads I coach:
✅ 3 simple strength sessions a week
✅ Daily steps (nothing extreme)
✅ Proper meals you can actually stick to

No complicated diets.
No all-day gym sessions.
Just a real plan built around real life. 🛠️

If you’re tired of starting over every Monday…
If you’re ready to actually drop the gut without giving up your family time… ✊

Drop me a message with the word “COACH” and I’ll show you how to build a plan that actually fits. 🔥

☀️ Summer’s coming fast, mate.
Nobody’s coming to save you.
You either stay stuck… or you step up now.
Your choice, mate. ⚡

PLAYING THE LONG GAME AND SHOWING UP DAILY IS WHAT GETS YOU RESULTS. JUST LIKE THESE GUYS.Here’s 5 people including myse...
10/04/2025

PLAYING THE LONG GAME AND SHOWING UP DAILY IS WHAT GETS YOU RESULTS. JUST LIKE THESE GUYS.

Here’s 5 people including myself who all looked in the mirror and wanted to make changes.

We all were tired of the daily grind and feeling like bags of s**t.

Showing up to work, nights out, the gym and not feeling our best.

All of us made a decision to commit to the grind.

No Keto
No Carnivores
No Syns
NO SHORTCUTS OR QUICK FIXES.

Just a structured plan.

Just a goal we wanted to achieve.

Just habits that we wanted to change

As a coach it’s my job to give everyone the belief they can do this.

It’s my job to provide the structure to achieve results.

Provide Accountability so that when they wanted to give up. You’re there to push them through offer guidance, pat them on the back and when needed kick them up the arse.

Give them support throughout. Whether that’s educating them on calories, listening to their issues with the training and anything else they may need support with.

That’s why they pay me.

My coaching is designed to change the lives of working men and dads to achieve results they didn’t think they could.

It’s to take that person who shows up daily and wings it and sees no changes week to week, month to month and year on year. What needs to be done to make changes.

So instead of looking for a quick fix or listening to a 20 year old fresh out of college or or who’s just finished an Online PT course who has no idea what it’s like being in the real world.

Hire the Dad who’s gone from Fat to Fit

Hire the working man whose day starts at 4.30 and ends at 9.30 at night.

It’s hard to see when you first start but changing your mindset, physique and life is simple you just need someone to show you.

DM “COACH” or Comment below

HOW I’D DROP 10KG BEFORE SUMMER WHILE WORKING FULL-TIME AND BEING A DADIf I woke up today needing to drop 10kg before su...
08/04/2025

HOW I’D DROP 10KG BEFORE SUMMER WHILE WORKING FULL-TIME AND BEING A DAD

If I woke up today needing to drop 10kg before summer…

I wouldn’t waste time chasing perfect plans, cutting carbs, or smashing endless cardio.
I wouldn’t blame work, the kids, or being too busy.

I’d set a clear deadline.
Track my food properly.
Train hard 3-5 times a week — short, sharp sessions that fit a working man’s life.
Walk daily — even if it’s 10 minutes before or after work.
Sleep whenever I can — because better sleep = better fat loss and energy.
And most importantly, stay consistent — even when life gets messy.

Here’s the truth:
Fat loss isn’t complicated.
But without structure, support, and accountability, it’s easy to spin your wheels.

That’s why my coaching exists.
It’s built for working men — dads who want to get stronger, leaner, and lead from the front at home and at work.

It’s built around 3 pillars that actually work:
• Accountability – Someone in your corner making sure you stay on track.
• Structure – Clear plans that fit work, family and real life.
• Support – Real advice and tweaks when motivation drops.

When you work with me, here’s what happens:
• You’ll finally feel confident taking your t-shirt off.
• You’ll have more energy for your kids and wife.
• You’ll stop surviving on 5-6 coffees just to get through the day.
• You’ll be leaner, stronger, fitter — and proud of what you see in the mirror.

IF YOU’RE READY TO ACTUALLY MAKE A REAL CHANGE — NOT JUST TALK ABOUT IT —
DM ME “COACH” AND LET’S GET TO WORK BEFORE SUMMER SNEAKS UP ON YOU.

The only thing standing between you and the man you want to be… is starting.

Let’s get after it.

Another week in pictures. Family time, The Girls Assembly, Gym and laying a floor. Pretty productive Down 1.6kg in the f...
06/04/2025

Another week in pictures. Family time, The Girls Assembly, Gym and laying a floor.

Pretty productive

Down 1.6kg in the first week of 90 day challenge.

Sun is out and starting to feel like summer is on the way.

Looking forward to hopefully a busy summer turning 40.

First trip away in a couple of weeks.

How you feeling?

Is there a slight bit of dread that 4 months of the year has passed by and a quarter of the year has gone. And nothing has changed.

You’re still knackered from the real world draining you.

Still needing white monsters and coffees to get through the day.

Get home and the kids want to play. And you drag yourself through 20 minutes. Picking them up and s**tting yourself that you may put your back out.

Then the thought of Pub gardens, Holidays, BBQ’s maybe a wedding to go to and you have to buy another suit because you’ve outgrown another one.

There is another way.

Take a step to make a change.

Invest 8-10 weeks to make real changes. Don’t let another week, month or year or dragging yourself through life and wanting to make changes but not sure where to start.

Hiring me as your coach can provide the Support you need to start making real changes when you doubt yourself that you can.

Hiring me means having someone else to hold you accountable rather than just putting that self pressure on yourself and ultimately finding it too hard

And finally hiring me I’ll provide you structure to your diet, steps, training and cardio so you become leaner and stronger and learn how to keep the weight off.

DM or Comment “Coach” you’ve invested in your career. Now invest in your health. Because that’s what your wife and kids really want from you

WEEK ONE OF THE 90 DAY CHALLENGE1.6KG DOWN.Meaning I’m off to a flyerSTARTING WEIGHT :92.2KG Monday morningTODAY’S WEIGH...
05/04/2025

WEEK ONE OF THE 90 DAY CHALLENGE

1.6KG DOWN.

Meaning I’m off to a flyer

STARTING WEIGHT :92.2KG Monday morning
TODAY’S WEIGH IN: 90.6KG

CALORIES : 2285
PROTEIN: 193g
CARBS: 251g
FATS: 57g

Target Steps: 10k per day
Average Steps : 15500

Split: Push, Legs, Pull, Lower, Upper

Cardio: Stairmaster 20 minutes post session.
Training times: 5:00am Mon,Tues,Thursday and Friday, 8am on Saturdays

The aim was to try and shift quite quickly early to allow weeks where drops are slower. Also allow for weekend away in 2 weeks.

Always the best way to get a goal. I’d have a Structured plan you can stick to.

The early starts are to make sure the sessions get done.

Meal Prep Sundays and Wednesdays

As I’m in a deficit and trying to get more steps. I try and either walk to work or home from work.

Happy with the start. Let’s keep pushing.

If you’re tired of feeling s**t about having a gut overflowing the side of your jeans.

Feeling too tired for your wife and kids.

Struggling to walk up the stairs feeling like you’re going to throw up

Having no strength to lift anything without the fear of lower back pain.

Realising that you can’t eat what you want and get results.

And tired of trying to have to fad diets and try extreme methods.

DM or comment the word “COACH”

And let’s change that

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