Justin Howells | Fitness Coach

Comment GUIDE to get our free training on losing fat, building muscle, and boosting your energy 🚀 Starting your day with the right steps can make all the difference in how you feel! Here’s our hormone-balancing morning routine designed to reduce stress and set you up for a productive day: 1️⃣ Prioritize 7+ hours of sleep – essential for hormone regulation. 2️⃣ Self-care to ground yourself before the day’s demands. 3️⃣ 16oz lemon water to kickstart hydration and digestion. 4️⃣ 10+ minutes outside to boost mood & reduce cortisol. 5️⃣ Coffee as a mindful ritual, not a lifeline! 6️⃣ 10+ minutes of reading to focus and calm the mind. 7️⃣ Breathwork & gratitude to manage stress and build resilience. 8️⃣ High-protein breakfast for sustained energy and balanced blood sugar. These simple steps support cortisol balance, mental clarity, and lasting energy. Try it out to see how it changes your day! 💪 #fitness #morningroutine #fitnesstips #fitnesslifestyle #lifestyle #fitcouple #couplegoals

He secretly loves it 😋 Drop a 🙋🏼‍♀️ if you also make your partner go through ALL OF IT for their own good😂 - - - - #beauty #selfcare #funny #funnyvideos #healingjourney #healthylifestyle #healing #couple #couplevideos #fitcouple #health

Comment TRAIN if you want my free guide + Loom training on how to fix skinny fat 🔥 #fitness #fitnesscoach #skinnyfat #fitnesstips #gains #buildmuscle #fatlosstips #gymtips #nutritiontips #iifym

❌ Don’t make these chest fly mistakes ❌ 1. Forward-rounded shoulders - you’ll want to start with your shoulders pulled back/shoulder blades retracted to put your chest in its most advantageous position. 2. Keeping your elbows bent at the end of the movement - one of the main functions of your chest is to bring your elbows across the front of your body, so if you’re ending a fly with your arms bent, you aren’t working it through its full range of motion. - think about bringing your elbows as close together as possible for the best contraction 👌🏻 ➖➖➖➖➖➖➖➖ #fitness #chestday #fitnesstips #workouttips #exercisetips #chestworkout #onlinecoach #fitnesscoach

Which # did you need to hear the most? Drop it in the comments 📱 ❗️5 Harsh Truths About Fat Loss❗️ #fitnesstips #fatlosstips #onlinefitnesscoach #fitness #menshealth #fatlosshelp #fatlosscoach

Comment GUIDE to get my free video on building muscle 💪🏻 Struggling to build your rear delts? Try this W Raise Variation! The reverse fly focuses on 1/3 functions of the rear delts: Horizontal Abduction ✅ (Arms moving sideways from front to back) Shoulder Extension ❌ (Elbows pulling back behind the body) External rotation ❌ (Hands moving away from your body while elbows are kept by the side) You might be able to squeeze in some extension, but it’s minimal. On the other hand, the W Raise hits all three functions! Since I started incorporating these, my rear delts have been firing like never before 🔥 It’s worth mentioning that hitting the W Raise, then going straight into the reverse fly is one hell of a combo 😮‍💨 ➖➖➖➖➖➖➖➖ #fitness #reardelts #shoulderworkout #exercisetips #onlinecoaching

💬 Which one is holding you back the most? Drop a number in the comments! Five reasons why you’re stuck & not seeing progress 👇🏻 1️⃣ You’re not tracking your food. Guessing = little to no results. 2️⃣ You’re not training with enough intensity. Just showing up isn’t enough. 3️⃣ You’re not consistent for long enough. Results take months, not weeks. 4️⃣ Your sleep & stress are trash. They impact fat loss and muscle growth more than you think. 5️⃣ You keep hopping from plan to plan. Stick to one for at least 4 weeks. Fix these, and I guarantee you’ll start seeing progress. #FitnessTips #FatLossJourney #GymMistakes #MuscleBuilding #ProgressNotPerfection #OnlineFitnessCoach

Comment GUIDE for my free training on how to lose fat without giving up the foods you love 🔥 My go-to low calorie protein smoothie for fat loss 🤤 Ingredients: - 1 serving of Greek yogurt - 75g of strawberries - 75g of blueberries - 1/2 a banana - 1 scoop of protein - 8 oz of oatmilk or almond milk A few extra’s: - you can use less liquid or frozen fruits instead spending on how thick you like it - you can add in some spinach for extra nutrients - you can add in some frozen açaí for healthy fats ➖➖➖➖➖➖➖➖ #fitness #nutrition #healthyfood #healthyrecipes #health #iifym #macros #flexibledieting #onlinefitnesscoach

Just bought ourselves this lil gem because investing in our health is a non negotiable 🙌 🔥 Why You Should Be Hitting the Sauna Multiple Times Per Week 🔥 Spending time in the sauna isn’t just about sweating, it’s a game-changer for your health: ⬆️ Boosts Immunity – Strengthen your body’s defenses. ⬆️ Enhances Cognition – Sharper thinking, better focus. ⬆️ Improves Cardiovascular Health – Supports heart function & circulation. ⬆️ Elevates Athletic Performance – Increased endurance & recovery. ⬆️ Supports Longevity ⬇️ Reduces Mortality – Live longer, age better. ⬆️ Enhances Mood & Relaxation – Stress relief & dopamine boost. ⬆️ Improves Insulin Sensitivity – Better blood sugar control. ⬆️ Burns Calories – Passive fat-burning benefits. ⬆️ Sweats Out Toxins – Detox & cleanse your body. ⬆️ Enhances Stretching – Looser muscles, better flexibility. If you’re not using the sauna regularly, you’re leaving serious health benefits on the table. Time to turn up the heat! ♨️🔥 #SaunaBenefits #Longevity #Performance #SweatItOut #routine #health #healthylifestyle #tips #coach #wellness

Low testosterone is crushing your energy, strength, and confidence… and most guys don’t even realize it. 😳 Here are 10 ways to naturally boost your testosterone and optimize your body: 1️⃣ Prioritize Sleep – Your body produces testosterone during deep, quality sleep—get those REM cycles! Aim for 7-9 hours nightly. 😴 2️⃣ Lift Heavy & Do HIIT – Train 3-5x per week with squats, deadlifts, rows, and bench variations. You can also add 1-2 HIIT sessions. 🏋️‍♂️ 3️⃣ Eat More Healthy Fats – Testosterone needs fat! Get 30-40% of daily calories from avocados, nuts, olive oil, and whole eggs. 🥑 4️⃣ Stay Lean – Excess fat = lower testosterone. Aim for under 20-25% body fat while maintaining muscle (6-12% higher for women). 🔥 5️⃣ Reduce Stress – Chronically high cortisol = lower test. Manage stress with meditation, deep breathing, and walks. 🧘‍♂️ 6️⃣ Avoid Endocrine Disruptors – BPA, plastics, and pesticides can mess up your hormones. Use glass, stainless steel cookware, wooden cutting boards, wash your produce, and go organic when possible. 🚫🧴 7️⃣ Don’t Overtrain – More isn’t always better. Train hard, recover harder. Your body (and testosterone) will thank you. ✅ 8️⃣ Get Vitamin D, Zinc, & Magnesium – Low in these? Your test levels are suffering. Get sunlight daily and consider supplementing. ☀️ 9️⃣ Eat Testosterone-Boosting Foods – Eggs, shellfish, lean meats, spinach, and nuts = better hormone balance. 🍳🥩 🔟 Stay Hydrated – Dehydration spikes cortisol, reduces performance and lowers testosterone. Drink at least 3L daily. 💧 📱 Follow for more tips #TestosteroneBoost #MensHealth #MuscleBuilding #FatLoss #FitnessCoach #BoostTestosterone #HighTestosterone #HormoneHealth

If I had to my fitness journey start over, here’s EXACTLY what I’d do differently… 👇 I’ve been training for 13+ years, and if I could go back to day one, these 5 things would have saved me YEARS of trial and error: 1️⃣ Track your calories & macros ASAP. Stop guessing—data & consistency = results. 2️⃣ Don’t eat the same boring foods every week. Variety makes the process sustainable. 3️⃣ Stick to a workout plan for at least 4-12 weeks. Consistency & progression beats “shocking the muscle.” 4️⃣ Prioritize sleep, hydration, & daily movement. The basics will make or break you. 5️⃣ Stop comparing yourself to others. Use others as inspiration, but focus on your own progress 📈 I see so many people making these same mistakes, and I GET IT—I’ve been there. If you apply these 5 things, you’ll see faster, more sustainable progress without all the frustration 🚀 💬 Comment GUIDE below, and I’ll send you my free training on how to avoid the biggest fitness mistakes and see results faster! #fitnesstips #gymmistakes #musclebuilding #fatlosstips #progressnotperfection #onlinefitnesscoach

Comment ‘GUIDE’ below, and I’ll send you a free training to help you feel energized, confident, and get back on track to looking your best—without crash diets or hours in the gym! 🚀🔥 I used to wonder why I felt like shit all the time… low energy, low confidence, zero motivation. I blamed stress, bad luck, even genetics. But the truth? I wasn’t giving myself a fighting chance. I was skipping workouts. Scrolling endlessly. Eating whatever was easy instead of what fueled me. Staying inside all day. And then wondering why I didn’t feel good. Once I committed to the basics—lifting consistently, getting outside, eating real food, and actually taking care of myself—everything changed. Energy up. Confidence up. Mood improved. You don’t need to overhaul your entire life overnight. But if you dial in the fundamentals for 30 days, you’ll be shocked at how much better you feel. If you’re tired of feeling stuck and don’t know where to start, I’ve got you. 💯 #fatlosstips #buildconfidence #sustainablefitness #healthyhabits #nomorediets #feelyourbest #onlinefitnesscoach