The Health and Fitness Coach

26/09/2026

24/09/2026

Instagram would have you believing that training your core requires hanging upside down from a cable machine, balancing on three Bosu balls and performing some kind of circus act at the same time. 😂

And while some of those fancy exercises might look impressive, the reality is that most of the general population can’t do them properly — and they don’t need to.

So… BACK TO BASICS. 👏

Here are 5 simple core exercises that are actually achievable, easy to progress and, most importantly, allow you to focus on what core training is really about:

🔥 CONTROL
🔥 STABILITY
🔥 BRACING
🔥 POSITIONING
🔥 Keeping your trunk strong while your body moves

You don't need the fanciest exercise.

You need an exercise you can actually perform well enough to get the benefit from it.

And yes… one of my “core exercises” in the video is a press-up instead of a plank. 😂

Why?

Because watching someone hold a plank is dull AF.

But the same principles apply — brace your core, control your pelvis, keep your body strong and stable, and don't let your lower back collapse.

Simple doesn't mean easy.
And basic doesn't mean ineffective.

Master the basics first. Then earn the fancy stuff. 💪



Video

19/09/2026

Yeah....not my best... 🤷‍♀️🤦‍♀️🤪

But life continues.

On to the next workout 💪

17/09/2026

14/09/2026

FOOD GUILT. We need to talk about it. 👇

How many times have you eaten something you really enjoyed… only to immediately think:

“I shouldn’t have eaten that.”
“I’ve ruined my diet.”
“I need to burn this off tomorrow.”
“I’ll start again Monday.”

Food should not come with punishment.

One meal doesn’t make you unhealthy, just like one salad doesn’t make you healthy.

The problem often isn’t the food itself — it’s the cycle we create around it:

Restrict → crave → eat → feel guilty → restrict even harder → repeat.

Learning to enjoy food without guilt is actually a HUGE part of building a healthy, sustainable relationship with nutrition.

Yes, I’m disciplined with my nutrition. Yes, I have goals. And yes, there are times when my food needs to be very structured.

But structure and discipline are very different from fear and guilt.

You can work towards fat loss.
You can build an incredible physique.
You can care about your health.
AND you can still enjoy food.

Your results are created by what you do consistently over weeks, months and years — not by one meal, one dessert or one night out.

Food is fuel.
Food is nourishment.
Food is also enjoyment, celebration and connection.

You don’t need to “earn” it, and you certainly don’t need to punish yourself afterwards. ❤️



Video

09/09/2026

10 DAYS. REAL FOOD. REAL CHANGES. 🙌

These photos of my amazing client Fallan Barbara Jelliman are just 10 days apart.

Left photos ➡️ Day 1
Right photos ➡️ Day 10

But as much as you can see a difference physically, it’s what Fallan is feeling that matters most.

In just 10 days:

✨ Her gut is no longer in pain
✨ Her reflux has gone
✨ Her digestion is now working beautifully
✨ She feels lighter
✨ She feels healthier
✨ She’s significantly less bloated
✨ And you can SEE the difference around her stomach and waist

This is my 10-Day Detox — but probably not the kind of “detox” you’re imagining.

There’s no starving yourself. No ridiculous restriction.

Fallan has been eating real food, proper meals, clean nutritious ingredients and enough food to fuel her body

The aim isn’t to magically “flush toxins” out of the body — your liver and kidneys already do that job. It’s about giving the digestive system a break from some of the foods and habits that may be contributing to bloating, reflux and digestive discomfort, while building meals around simple, nutrient-dense whole foods.

And THIS is what can happen when you stop focusing purely on eating less and start paying attention to how your body actually responds to what you're eating.

Ten days. No starvation. No juice cleanse. Just structure, consistency and real food. 💗

Absolutely cracking results, Fallan — and more importantly, she feels bloody fantastic!🔥

I am so proud of her for sticking to it, even with a weekend trip away. Even with utter exhaustion. Even with a busy work and home schedule.

She is the epitomy of dedication 👏

She has absolutely smashed the last 10 days and has earned the results.

06/09/2026

What does “working hard” in the gym actually mean to you?

Sweating?
Breathing heavily?
Feeling uncomfortable?
Walking out absolutely exhausted?

Because none of those things necessarily mean you’ve trained hard enough to craft a phenomenal physique.

There’s a HUGE difference between a set feeling uncomfortable… and taking a muscle to the point where it genuinely has nothing left to give.

That point where the reps slow down.
Your body is screaming at you to stop.
Your brain is negotiating with you.
And you still fight for another rep.

And another.

Until there genuinely isn’t one there.

That is failure.

You don't need to take every single set of every exercise to utter failure. But if your goal is to build an exceptional physique, you need to understand what true muscular failure actually feels like — otherwise, how do you know what 1–2 reps in reserve really is?

So many people stop a set because it's burning.

Because it's uncomfortable.

Because they're sweating.

Because 10 reps were written on the programme and they've done 10.

But your muscles don't know what number is written on your programme.

They know tension. They know effort. They know overload.

Crafting a phenomenal physique isn't simply about turning up and moving weights around.

It's years of progressively getting stronger.

Executing every rep with intent.

Training the muscle rather than your ego.

Pushing beyond the point where most people WANT to stop.

Recovering properly.

Eating to support the goal.

And doing it consistently, week after week, month after month, year after year.

Sweat doesn't build muscle.

Stimulus does.

So next time a set gets uncomfortable, ask yourself:

Do I actually NEED to stop… or do I just WANT to stop?

There is a very big difference. 🔥



Video .photography

04/09/2026

You all keep asking me for a day of what I eat...

So I have obliged 👆 Here is what a typical training day of food looks like for me at the start of Growth/Off season (this is NOT a prep day in comp season!)

Equally these amounts will increase as I get further into my bulk, but this is where we are for now 💪🍽️

I actually love the discipline of following a meal plan. I like the structure, knowing exactly what I’m eating and knowing it’s all there to support my training, recovery and goals.

And there are second options. Like steak instead of chicken at dinner, oats instead of COR for pre workout.

But I tend to stick to the same food every day. I learn it, i implement it.

No thinking, remembering or debating.

But I also enjoy my one off-plan meal each week 🍔🍕🍰

For me, it’s about balance — discipline most of the time, flexibility some of the time. One meal doesn’t undo a week of consistency, and having that flexibility makes the plan something I can enjoy and stick to.

Structure without restriction. Discipline without obsession. 💪❤️

Meal plan by Jordan Fern