Jermayne Williams - Body Tone

This week I turned 39.

As another year passes, I’ve found myself reflecting on what I’ve learnt over the last 12 months.

My daughter is growing up fast. She’s 11 now, and it’s reminded me that time is the one thing you never get back. Growing my business is important to me, but family will always come first. She’ll only be this age once, and I don’t want to miss it.

I’ve also realised that I’ve spread my energy too thin over the years. I love being active. BJJ, boxing, football, golf… I’ve always enjoyed challenging myself in different ways.

But I’ve learnt that I make my biggest progress when I focus on one main goal at a time. That doesn’t mean I can’t enjoy other things. It just means being clear on what’s most important right now.

I’ve noticed my body changing too. At 39, I can’t quite get away with eating whatever I want anymore.

I’ve always trained consistently and generally eaten well, but now I have to be much more intentional. More protein, fruit and vegetables, plenty of water, and saving most of my starchy carbs for when I’m training has made a noticeable difference.

One lesson I’m particularly proud of is learning to say no.

I’ve always enjoyed helping people, but sometimes I did that at the expense of myself. These days I’m much better at protecting my time and energy. Putting yourself first isn’t selfish. Sometimes it’s the healthiest thing you can do.

I’ve also become much more flexible with exercise.

A workout doesn’t have to mean an hour in the gym. If I can’t make it, I’ll go for a walk, do a quick 20 minute session at home or even knock out 50 push ups. It all counts.

The goal isn’t perfection. It’s consistency.

Next year I’ll turn 40.

Part of me still feels 21, but reaching that milestone has made me realise how valuable time really is. It makes me want to be even more intentional about how I spend my days, who I spend them with, and what I choose to build.

Here’s to making the most of the next chapter.

What’s one lesson you’ve learnt this past year?

The best coaches never stop being students.

Growth is something I value more than almost anything else. Fitness, business, life, I just want to keep learning and getting better at whatever I’m doing.

That’s why I read, take courses, pick up new skills, and generally try to keep challenging myself. It’s actually one of the reasons I started BJJ. Being a total beginner again is humbling, you get to remember what it feels like to be bad at something, make mistakes, and slowly figure it out.

Funny enough, fitness and business aren’t that different. Stop progressing in the gym and you’ll plateau. Stop progressing in business and you’ll stagnate. Neither one rewards you for standing still.

It’s part of why I love working with business owners. The mindset that builds a successful business is basically the same one that gets someone fitter and stronger: show up consistently, make small improvements, trust the process even when you can’t see results yet.

And as a coach, I need to keep learning too. The more I grow, the more I can actually help the people who trust me with their goals.

What’s a skill you’re working on right now?

If you’re a busy business owner who only has 20 minutes to train, these are the 5 exercises I’d choose because they train the most muscle groups in the least amount of time.

One of the biggest mistakes I see is people believing they need to spend an hour in the gym to get results.

If your diary is packed with meetings, family commitments and running a business, consistency will always beat perfection.

The best part is, you can do every one of these exercises at the gym or from home with nothing more than a pair of dumbbells.

1. Goblet Squat
A full body exercise that builds lower body strength while challenging your core.

2. Single Leg Romanian Deadlift (using a chair for balance)
Strengthens your glutes, hamstrings and lower back while improving balance and stability. Using a chair for support makes it a great option if you’re new to the exercise.

3. Push Up
Builds strength through your chest, shoulders, triceps and core with no complicated setup.

4. One Arm Row
Improves upper back strength and posture while balancing out hours spent at a desk.

5. Walking Lunges
Develops leg strength, balance and fitness in one simple movement.

You don’t need to spend more time in the gym. You need to make better use of the time you have.

Save this post for your next busy week and let me know which exercise you’re going to try first.

Helping people transform their bodies is great.
However the best part of this job isn’t watching someone lose 20kg.
It’s when the relationship grows beyond the gym.
Getting invited to birthdays, parties and celebrations.
Moments like this are extend far beyond training.
It’s not just about sets, reps, and calories.
It’s about helping people get healthy enough to be better versions of themselves.
That’s the real win.

This morning alone I’ve gone through client check-ins, tweaked a few training programmes, and mapped out everyone’s week ahead. No workouts involved, just the behind the scenes stuff that actually moves the needle.

Because every client’s different. Some need more calories, some need more accountability, some need their whole programme rebuilt, and some just need to hear “yes, this is working, keep going.”

That decision making between sessions is honestly where most of the progress happens, not in the 60 minutes we train together.

So no, I don’t do generic plans. Good coaching is about giving the right person the right guidance at the right time, not copy pasting the same programme for everyone.

If you’re trying to lose fat, build muscle, or just get healthier but feel like you’re winging it, this is the part that actually fixes that.

What’s the biggest thing you’re stuck on with your training right now?

Most people think they need to train harder.
Quite often, they just need to move more.
If you spend most of your day at a desk, your body slowly adapts to that position. Tight hips. Stiff shoulders. An aching back. Less energy.

That’s why I encourage many of my clients to make mobility part of their routine, even if it’s only for five or ten minutes.

Not because it burns calories.
Not because it’s the latest trend.
Because it helps you move better, feel better and get more from your training.

Fitness isn’t just about the hour you spend in the gym.
It’s about how you look after your body during the other 23 hours of the day.

If you work at a desk, try adding a few minutes of mobility into your day this week and notice how your body feels.

Save this post so you’ve got it ready for your next workday.

📷 Gibson Blanc

If you spend most of your day sitting at a desk, this one’s for you.

Hours of sitting can leave your hips feeling tight, your shoulders stiff and your back uncomfortable. The good news is you don’t need an hour in the gym to start feeling better.

These are five mobility exercises I regularly recommend to clients who spend most of their day working at a desk.

1. World’s Greatest Stretch
A full body mobility exercise that targets your hips, hamstrings and upper back.
2. Cat Cow
Improves movement through your spine.
3. Thread the Needle
Opens up your upper back and shoulders.
4. 90/90 Hip Rotations
Helps improve hip mobility.
5. Glute Bridge
Activates your glutes after long periods of sitting.

The whole routine takes less than 10 minutes and can be done at home with no equipment.

Save this post and try it after your next day at the desk. Let me know which exercise feels the best.

Most Fridays, people think one takeaway or one night out ruins all their progress.
It doesn’t.
What ruins progress is convincing yourself the whole weekend is a write off.
Enjoy yourself. Then get straight back into your routine.

📷Gibson Blanc

When I was younger, I always thought golf looked boring.

Safe to say I was wrong.

I’ve really enjoyed learning a new skill, meeting new people and using it as another way to network.

After years of football and one reconstructive hip surgery, I’ve realised not every hobby needs to be high impact. Golf is something I can hopefully enjoy for many years to come.

It’s a game that constantly challenges you, and that’s what keeps me coming back. The goal isn’t perfection, it’s simply to get a little bit better every time I play.