Before I started training with John I was a heavy smoker (approximately 20 a day). I wouldn’t have been very active and the thought of attending the gym was daunting to me, as I wasn’t keen on the thought anyone would have been judging/looking at me when working out.  

On 14th May this year I quit smoking and quickly began to put on weight, I realised I needed to make a drastic change and an incentive to prevent me from smoking again.  I started looking at different gyms and personal trainers.  I was recommended John by a friend and looked into his website; the biggest selling point to me was the fact no one was going to be there while I trained so I wouldn’t be worrying that anyone was going to be judging me during my workouts.

In June I contacted John and had a consultation where we discussed what I wanted to achieve, and agreed a plan and set some goals of what I wanted to accomplish.  John introduced me to a diet in which he is keen you eat foods you like but within your macros and calories allocated for each day, this involved weighing out your food and portion control.  John also helped me set up an app for tracking my foods, once I had used the app for a couple of weeks it becomes second nature and simple to follow.

I have now completed nearly six months training and surpassed all the goals I set in June, which at the time I never thought would be possible.  I cannot recommend John as a personal trainer enough; he makes everything achievable and motivates you to push yourself while having a laugh, in a relaxed environment.  I can honestly say it was the work I have done while training with John that has enabled me to stay off the cigarettes and I am a much happier and healthier person than I have ever been.

Fat loss: 3st 9 (51lbs)

Body fat loss: 15.2%

BEFORE:

 

AFTER:

I was doing stock car mascot and had pictures taken… I couldn’t believe what I was seeing. I knew I needed to lose weight. The 3 folds of fat scared me and I had already been struggling to carry my child with Spina bifida up and down the stairs without getting out of breath. I knew for my daughter and son who has autism that I needed to get healthier, stronger and fitter. 

I had tried other gyms in the past but I struggle with crowds and the amount of noise, and this lead to me giving up pretty easily. I would then start feeling very low.

After I gave up on the gym, I saw an advertisement on fb about John so I thought I’d give it one last go. I was soon booked in for my consultation, I was already nervous about telling him about my lower back issues and my IBS. In the consultation I thought he was going to tell me that he couldn’t work with me as others had hurtfully said to me before but no he was more than willing and laid out the plan of action, plus talked about issues with the double C-section I had.

Weight loss was slow in the beginning due to medication I had been taking in the past but after a while the weight loss became pretty consistent. John helped me to create my own diet that suited my needs. We used a calorie counting app and kept some treats in my diet such as Red Bull (I used to drink 8 tins a day).

When I became more comfortable in training, John encouraged me to join a local gym on top of our PT sessions. I was given a personalised workout plan to go in line with what I was doing with John. 

Soon my clothes were too big for me, I was seeing the results in the mirror/scales plus people were starting to tell me that I had lost weight. 

The support John gives you is unbelievable, between looking at your diet/training to being able to text him about anything – this was what I needed. It was what I needed to lose weight or I probably would’ve cheated on my diet a lot. 

I now eat healthily and understand what labels mean plus I can still factor in the odd treat. John is very patient through tears and tantrums. I was a 16 going on 18 in sizes now down to a ten, which is the smallest I’ve ever been.

Loss: 2st 12 

Fat loss: 13.2%

Before:




 

After:

 

Matthew says “I came to John wanting to get in better shape and improve my fitness for pre-season and an upcoming holiday. Having previously trained with John, I knew I could expect quality training that I enjoyed!

“Throughout the past 12 weeks I have really enjoyed improving my fitness ahead of both pre-season and the holiday – not to mention John encouraging me to do a photoshoot just 4 weeks out. I really enjoyed this challenge with John helping me along the way – ensuring my training and diet were on point for the final few weeks.

“I would definitely recommend anyone to try personal training with John. He will make anyone feel comfortable while pushing you towards your goals.

“Training in a private gym allows John to provide brilliant one-to-one support and encouragement – ensuring you stay determined throughout whilst making training fun and enjoyable (despite the occasional poor music choice 🤨).

Without John’s encouragement I would never have considered doing a photoshoot and that extra challenge has allowed me to get in my best shape for holiday and the season ahead!”

Loss: 2 stone

Fat loss: 12.9%

 

Kirsty says, “Before I started with John I was stuck in so many ways. I was already attending the gym at least 1-2 times a week but I was lost as to what I was doing and would do cardio 100% of the time as everything else seemed too difficult. I was also a “healthy eater” but my portion sizes were all wrong. I couldn’t lose weight and I stayed the same weight for years. I was getting beyond frustrated.

“John quickly got me into a calorie deficit, got me a fantastic guide to use for myself in the gym and trained me personally two times a week and the weight started dropping off. John is fantastic and has completely changed my life in the way I view fitness and nutrition. I no longer feel like I’m having to try really hard to stick to a strict diet, this is just normality for me now. I track foods on my fitness pal and it’s easy!! Anyone can do it I guarantee you.

“Training with John is one of my favourite times of the week and he is honestly the most supportive, hilarious and knowledgable PT. Training sessions are fun, varied and there’s no embarrassment or pressure. I am stronger, healthier and most importantly happier than I’ve ever been!

(P.S if I could go back I would wear tighter clothes for my before pictures so if you decide to go to a PT please wear something tight and you’ll thank me later when you compare it to your transformation pictures)”

Loss:  2st 10.6  (38.6 lbs)

Bf% loss: 12.7%

 

Melissa says, “Before starting with John I wasn’t very active at all, and the thought of going to the gym was intimidating. But when I saw how well my aunt and uncle had done with John and how highly they recommended him, I decided to give it a go. The diet was easy to follow as it was mainly weighing out food and making sure everything was within your macros and calories for the day, along with portion control. John is extremely easy to get along with and very encouraging, he takes everything at your own pace and is always there for when you need a boost!”

Weight loss: 1st 12.2 (26.2 lbs) Body Fat Loss: 8.6% BF

 

Kathryn says, “I’m 24 years old and have recently changed jobs from being on my feet all day to sitting at a desk. From this and the lack of exercise I have gained weight which I wasn’t happy about. Before attending J. McC Health and Fitness I would’ve went to one spin class a week but never felt I achieved anything from it. As for my diet it wouldn’t have been great, I would have eaten a lot of takeaways and unhealthy meals out of convenience. I would definitely recommend John as he really pushes you to achieve your best. I started with a goal of losing a stone over my eight weeks but by week eight I had lost 1st 5 pounds. During my eight weeks I also had a city break and a hen party which was a challenge but I tried to stick to my diet the best I could. I don’t think I could have lost the weight I did without John’s encouragement and support.”

After the initial 8 weeks, Kathryn continued on her weight loss journey. I honestly can’t speak highly enough about Kathryn. She gives everything in her training sessions and constantly surprises me with her progression and willingness to know what she will be doing in the following session. We have built the majority of Kathryn’s exercises from the ground up. At the beginning Kathryn struggled to perform the basics such as a press up or plank but now performs these exercises with great form and precision. Kathryn constantly stays on top of her diet, tracking her macronutrients.

 

Dave says, “When I started my eight week course at J.McC Health & Fitness I hadn’t done any form of exercise, mainly because of working full time as a mechanic plus running my own garage at nights. So getting time to do two sessions per week was going to be difficult but John was extremely helpful by working around my jobs. This could have been late night sessions or early morning. Before I started training I suffered with severe back ache due to an injury last year which left me unable to walk for nearly three weeks, but by training with John my back now feels so much stronger. If one exercise hurt my back John always had a different exercise or technique to make it easier or more comfortable. During my eight weeks I followed the diet plan the best I could and managed to lose 1st 7lbs. I now feel more healthy and energetic. I would highly recommend John as he is extremely knowledgeable at his job, great at motivating you to push hard to achieve your goals, and always willing to answer questions at any time of the day.”

 

Davy says, “My job involves quite a bit of sitting at a desk and attending meetings, with little activity during or after the working day. Prior to beginning my transformation, my eating habits weren’t good and most days I had eaten no breakfast or lunch, only dinner in the evening. Like most people over the years, weight had crept on which was starting to affect my health. My blood pressure was high which resulted in the need for medication to control it. I had tried to lose weight several times as advised by my GP, without any real success. I eventually decided at 23st 12lb (my heaviest weight ever) that for the sake of my health and the fact that I was going into my fifties, it was time to do something about it before it was too late. In October 2016, I was introduced to John McCallum. Like anyone of my size, I had all the usual concerns; will I be able to do the workouts? Will I be able to see it through to the end goal? However, from the off, John made me feel at ease by asking what it was I wanted to achieve from the sessions and what I wanted from him. I set myself the following targets: · Lose 8 stone · Reach a point where my medication for blood pressure could be reduced or withdrawn altogether · Improve my overall fitness and body strength · Buy clothes again from high street brands By the end of the consultation, I felt good and ready to embark on the journey to achieve all the goals I set myself.

“John asked me to go to my GP with the proposed diet plan and exercise regime – my GP was pleased that I was finally taking the plunge! John took time to go over the exercise plan (1 session per week and daily 30 min walks) and ideas for meals & snacks (3 meals & 3 snacks per day). The first 4 weeks were hard for the following reasons: · Thinking ahead to ensure meals were planned properly for the day in advance · Adjusting to eating 6 times a day and making sure my meals fitted in and around my working day · Resisting the temptation to have a Chinese and a few beers (my usual Saturday treat) Before long, people started to comment on the fact I had lost weight which proved to me that I was doing the right thing, and should have done it long ago. In April, I had a check up with my GP who happily told me my high blood pressure medication could be reduced (one of my goals!). As a result of feeling fitter, I increased my walking to an hour twice a day at the weekend. I was still seeing results by way of steady weight loss and reduced body fat and by the end of June, I could see the end goal in sight. Around the same time though, I was to learn my job would involve travelling which was not ideal. To cope with this, John gave me the following advice: · Keep up the walking twice a day · Move my gym session to a day that would suit · Send John menus of places I would be eating in so he could give nutritional guidance This went well until I hit a brick wall at the end of July. My weight was remaining constant which was highly frustrating. There was some good news though. My GP was happy for me to come off medication and have my blood pressure monitored over the course of the next few months. In the back of my mind, I was still thinking about the lack of progress I was making and given that I had a holiday planned, I had concerns I wouldn’t reach my target before going. John remained positive though and pointed out that, whilst I hadn’t lost weight, I hadn’t gained any either. He actually had a challenge in store for me – a weighted vest representing half the weight I had so nearly lost (4 stone). With pounds to go, John tweaked my diet and I agreed to get my two walks a day done during the week and longer ones at the weekend. With my thoughts turning to the holiday,

“I thought some new clothes would be the order of the day. It felt good to be able to walk into the shop and lift trousers & shirts off the rail to find they fitted with ease. I have worked hard over the last few weeks, and months, and I am pleased to say I have reached the target weight I set out to achieve, and some! To say I am chuffed is an understatement. I am very grateful to John for all his help and support over the last 11 months and without it I would most likely have failed in reaching my goal. It has been a journey and an education which I have overall enjoyed. If you’re thinking “It’s too late to do anything about my weight and fitness” or “I’m too old”, then think again. Get in contact with John and arrange the consultation! ”

Before After Loss Weight: (23st 12lb) (15st 9lb) (8st 3lb) 115lbs BF% (60.2%) (32.2%) (28%)

 

This is not the typical case study. Decky is one of my closest friends and he helped me to get into weight training. Decky showed me the basics to weight training so it does feel like a complete circle as I have been helping him with this programme. Decky has some knee and shoulder issues but fortunately we have avoided any of these problems arising by having a well designed programme and alternative solutions available if discomfort did occur. Decky has struggled in the past with his eating – it’s not that his diet was poor, but more so that he was unsure of what and how much to eat of something due to the amount of conflicting information in the nutrition world. We went down the calorie counting route so that we could manage this information more easily. Week by week we have updated our macro-nutrients to ensure that we get the best results possible. Since he had a positive experience we are continuing with this journey and have set new goals. Well done bud, keep up the good work.

Week 1 Week 12 Loss Weight (14st 6) – (11st 13) – (2st 7lb) BF% (27.5%) – (18.5%) – (9%)

P.S. That beard though.

 

Linda says, “My work in the community involves quite a bit of sitting at a desk, in clients’ home and in my car with little exercise done in my free time. Overtime I started to notice it was getting more difficult to get clothing I felt comfortable in either casual or dressed. I had reached the stage where it was becoming more evident that I needed to make some life style changes for the benefit of my own health. I had concerns about embarking on an exercise regime as I suffer from arthritis in my hips and lower back which my GP had indicated was being aggravated by the fact I was carrying some excess weight. I was uncertain about going to the gym as I felt I would be self-conscious about exercising around other people. My son suggested that I try a personal trainer on a one to one basis if I was concerned about what others would think. Shortly after this I was introduced to John McCallum and arranged to have a consultation to discuss the options open to me. John made me feel welcome, he listened to my concerns and offered advice on how he could help me with regards to diet & exercise taking into consideration my arthritis. I felt comfortable with what John was proposing and I agreed to start a program of exercise once a week with John plus walking regularly.

“The first session started with me being weighed followed by a gym session with John. This session was to assess my movement and fitness levels. The session ended with John giving me my diet plan which involved calorie counting which concerned me. John set up an app on my phone and showed me how to log food which counted calories for me. I left my first session feeling good and confident that I would be able follow the program easily. Between week 1 & week 2 I followed the diet and walked 40mins a day until my next session with John, where to my surprise when weighed, I had lost 3lb. This gave me a sense of achievement and the confidence that I would achieve my goal agreed with John. As the weeks progressed the sessions became more challenging but with John’s support and encouragement I was able to complete the sessions and felt invigorated after each session. I have now been attending my gym sessions with John for 18 weeks and I have now achieved something that I thought wouldn’t be possible after 26 years. I now fit into my wedding dress and my wardrobe needs revamped for the summer. I would have no reservations in recommending John McCallum to anyone who has reached the point where they want to improve their lifestyle through exercise and diet as he takes the time to listen to the client’s concerns and tailors the program to suit the individual.”

Before After Loss Weight (11st 5 – (9st 5 – 2st (28lb) BF% (37.1%) – (29.6%) – (7.5%)