Mark Rostron Personal Training

𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 ⁣
⁣
Dropping a few lbs, toning up, getting in shape, not seeing a drop in your weight? ⁣
⁣
Can be hard even when you’re putting in all the effort ⁣
⁣
𝗪𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬/𝐠𝐚𝐢𝐧 𝐨𝐧𝐥𝐲 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐛𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐢𝐧 𝐯𝐬 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐨𝐮𝐭⁣
⁣
With the festive season in gear it’s easy to forget about watching those “𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐢𝐧” around this time of year⁣
⁣
Before you know it temptation has taken over and you’ve gone all in with the office chocolates and Christmas turkey!⁣
⁣
𝐓𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐨 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝐚𝐧𝐝 𝐞𝐧𝐣𝐨𝐲 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬, 𝐛𝐞𝐥𝐨𝐰 𝐚𝐫𝐞 𝟒 𝐰𝐚𝐲𝐬 𝐢𝐧 𝐰𝐡𝐢𝐜𝐡 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲 𝐮𝐬𝐞𝐬 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬⁣
⁣
𝟏. 𝐁𝐌𝐑 / 𝐁𝐚𝐬𝐚𝐥 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐑𝐚𝐭𝐞 ⁣
This keeps you alive, your brain and organs require energy, lots of it. You burn calories standing still.⁣
⁣
𝟐. 𝐍𝐄𝐀𝐓 / 𝐍𝐨𝐧 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐓𝐡𝐞𝐫𝐦𝐨𝐠𝐞𝐧𝐞𝐬𝐢𝐬 ⁣
Walking the dog, cleaning the house, even having a shower are all non exercise activities ⁣
⁣
𝟑. 𝐓𝐄𝐅 / 𝐓𝐡𝐞𝐫𝐦𝐢𝐜 𝐄𝐟𝐟𝐞𝐜𝐭 𝐨𝐟 𝐅𝐨𝐨𝐝⁣
When you digest food, you are burning calories. This can equate to around 10% of total daily calories burned ⁣
⁣
𝟒. 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 / This is what most people think burns the most calories, however…In fact exercise only burns a fraction of the calories in a workout.⁣
⁣
Why? We only workout for a small amount of time each day, perhaps you only workout 2-3 times per week?⁣
⁣
You’d need to workout for 6+ hours in one day to to make an impact on weight loss alone.⁣
⁣
Working out is amazing for your overall health but using just exercise as a weight loss tool isn’t going to get you the end result⁣
⁣
𝗪𝐡𝐚𝐭 𝐂𝐀𝐍 𝐰𝐨𝐫𝐤 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫:⁣
⁣
✅ Calories in vs out⁣
✅ Exercise⁣
✅ Increasing expenditure ( Moving )⁣
✅ Sleep / energy management ⁣
✅ Stress management ⁣
✅ Showing up⁣
✅ Consistency ⁣
✅ Patience ⁣
⁣
▶️ I’ve space in my calendar for 2 new clients to secure their place before January⁣
⁣
▶️ Don’t wait till the New Year to get a plan in place ⁣
⁣
📲 DM “PLAN AHEAD” to learn more⁣

Client Wins ⁣
⁣
Meet 3 amazing female clients that I’d like to introduce to you⁣
⁣
Hannah, Sarah and Sophie ⁣
⁣
All of these amazing clients came to me with a similar goal, to find a routine & structure that works around their lifestyle to get in shape sustainably ⁣
⁣
Without the cycle of yo yo diets or die hard workout programmes⁣
⁣
All wished to build in consistency and sustainable change while enjoying their lifestyle without restrictions ⁣
⁣
To not bounce back into old ways doing a yo yo diet programme but to see improvements in all areas of their lives…⁣
⁣
𝘏𝘦𝘢𝘭𝘵𝘩⁣
𝘍𝘪𝘵𝘯𝘦𝘴𝘴⁣
𝘞𝘦𝘭𝘭𝘣𝘦𝘪𝘯𝘨⁣
𝘙𝘰𝘶𝘵𝘪𝘯𝘦𝘴 & 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦⁣
𝘚𝘵𝘳𝘦𝘴𝘴 & 𝘦𝘯𝘦𝘳𝘨𝘺 𝘮𝘢𝘯𝘢𝘨𝘦𝘮𝘦𝘯𝘵 ⁣
𝘊𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘪𝘯 𝘩𝘰𝘸 𝘵𝘩𝘦𝘺 𝘭𝘰𝘰𝘬 & 𝘧𝘦𝘦𝘭⁣
⁣
𝐀𝐥𝐥 𝐡𝐚𝐯𝐞 𝐬𝐦𝐚𝐬𝐡𝐞𝐝 𝐭𝐡𝐞𝐢𝐫 𝐠𝐨𝐚𝐥𝐬 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝟗𝟎-𝟏𝟖𝟎 𝐝𝐚𝐲𝐬⁣
⁣
In total all three have…⁣
⁣
✅ Lost 24.33kg⁣
✅ Body shape reduction 43.5”⁣
✅ Put themselves above work⁣
✅ Gain routines and rituals that last⁣
✅ Have knowledge & skills to maintain their results⁣
⁣
Imagine yourself one year from now…⁣
⁣
You will not be bothered how long it will have taken you, 3, 6, 9 perhaps 12 months to reach your goals ⁣
⁣
Imagine how you feel and be better as you will have developed habits to help you maintain your results long term⁣
⁣
𝐉𝐮𝐬𝐭 𝐥𝐢𝐤𝐞 𝐦𝐲 𝐭𝐡𝐫𝐞𝐞 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐰𝐡𝐨 𝐝𝐞𝐬𝐞𝐫𝐯𝐞 𝐚 🙌🏻 𝐟𝐨𝐫 𝐭𝐡𝐞𝐢𝐫 𝐡𝐚𝐫𝐝 𝐰𝐨𝐫𝐤!⁣
⁣
What’s your biggest take away from these 3 inspiring women ? Comment 👇 ⁣

Weight loss is a walk in the park!!

Eat less, move more… simple!

Really!?

If it was, why are we always on some form of ‘diet’

Restricting ourselves from the enjoyments we have in life can create a poor association with being…

‘In shape’

I see this often when a new client enrols in my FIT 9.0 programme, we work on…

A tailored workout program

A calorie deficit target

A 7 day structure, routine and some form of consistency

A Weekly Checkin so that we build new habits and sustainable change

Support & guidance to drop body fat, without the old philosophy of being on another yo yo diet

When the client gets in shape they learn that it isn’t just about weight loss…

But how you could start to feel & be better in every area of your life 💪🏻

This can be one of the best ways to achieve long term success with your body,health & wellbeing

Building a new philosophy, new lifestyle habits that become ‘the norm’

No more quick fixes
No more yo yo diets
No more low calorie restrictions
No more busting a gut doing boring workout routines

Just a straight forward, progressive, data driven programme that allows you to enjoy your life while getting ‘in shape’

If that’s you, I’m here to help when you’re ready 👊🏻

What does being in shape mean to you? ⬇️

Picture by photography 🙌

Having spent the last 5 years providing personal training and my own journey has given me an acute awareness of what happens when you don’t take of yourself and life becomes overloaded with responsibilities.⁣
⁣
I decided to create FIT 9.0 during Covid towards men and women over 35 years old, unable to find a way off the fast- spinning hamster wheel⁣
⁣
With a few tweaks, a little adjustment and consistency they too can put themselves first so that everyone in their lives benefits from a healthier, fitter, happier more energised self!⁣
⁣
Getting in shape doesn’t need to be super low calorie diet’s and a crap tonne of unattainable workouts 7 days a week to get a result⁣
⁣
In the grand scheme of things, 90 days doesn’t seem like a long period of time. Yet when you commit to one small change at a time, 90 days is just the right amount of time to make positive changes and lay firm foundations for a healthier future⁣
⁣
Receiving this text message from one of the FIT 9.0 graduates is a proud moment as a coach…⁣
⁣
“𝘐 𝘤𝘢𝘯’𝘵 𝘪𝘮𝘢𝘨𝘪𝘯𝘦 𝘢𝘧𝘵𝘦𝘳 𝟿𝟶 𝘥𝘢𝘺𝘴 𝘴𝘵𝘰𝘱𝘱𝘪𝘯𝘨 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘐’𝘷𝘦 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦. 𝘐𝘵 𝘢𝘮𝘢𝘻𝘦𝘴 𝘮𝘦 𝘩𝘰𝘸 𝘢𝘭𝘭 𝘵𝘩𝘦𝘴𝘦 𝘭𝘦𝘢𝘳𝘯𝘵 𝘩𝘢𝘣𝘪𝘵𝘴 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘯𝘰𝘳𝘮 𝘵𝘰 𝘮𝘦,𝘐 𝘤𝘢𝘯’𝘵 𝘪𝘮𝘢𝘨𝘪𝘯𝘦 𝘪𝘯 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝟼 𝘸𝘦𝘦𝘬𝘴 𝘨𝘰𝘪𝘯𝘨 𝘪𝘵 𝘢𝘭𝘰𝘯𝘦, 𝘫𝘶𝘴𝘵 𝘺𝘦𝘵!!⁣
⁣
𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘰𝘯 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘥𝘪𝘦𝘵𝘴 𝘢𝘯𝘥 𝘧𝘢𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦𝘴 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 𝟷𝟻 𝘺𝘦𝘢𝘳𝘴 𝘢𝘯𝘥 𝘐 𝘤𝘢𝘯’𝘵 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘩𝘰𝘸 𝘩𝘢𝘱𝘱𝘺 𝘐 𝘢𝘮 𝘵𝘰 𝘧𝘪𝘯𝘢𝘭𝘭𝘺 𝘧𝘪𝘯𝘥 𝘵𝘩𝘦 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘪𝘯 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧 𝘧𝘪𝘳𝘴𝘵 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘨𝘶𝘪𝘭𝘵𝘺 𝘸𝘩𝘪𝘭𝘦 𝘧𝘪𝘭𝘭𝘪𝘯𝘨 𝘮𝘺 𝘤𝘶𝘱 𝘴𝘰 𝘵𝘩𝘢𝘵 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦 𝘪𝘯 𝘮𝘺 𝘭𝘪𝘧𝘦 𝘣𝘦𝘯𝘦𝘧𝘪𝘵𝘴”⁣
⁣
⁣
What would help the you most…⁣
Being consistent or finding motivation?

International Mens Day

I wasn’t sure how to articulate my thoughts in this post but felt I wanted to say something towards the importance of mens health, more so mens mental health.

There is still a stigma on not talking about how we really feel, when we ask “ how are you? ” the general answer is “I’m good or fine mate”

Mental health is still a burning issue among men, the statistics are terrifying that su***de is the biggest killer of men under 45!

We have to change the stigma around talking about how we feel to each other and not brush under the carpet how we really feel. This is one of the reasons I decided to run 60 miles in 30 days for ber

I understand only too well having experienced poor mental health, in 2013 I tried to take an overdose. I’ve been on a journey to this day, through therapy to understand and accept my thoughts and emotions.

Everyone is trying to do the best they can, leading hectic lives, striving to do better than yesterday, juggling the plates of responsibility.

Together let’s change the stigma around men talking about how we “feel” That it is absolutely ok to not be ok! It is not a sign of weakness to talk about what’s going on in your world, in our minds

If you have a mate, relative, work colleague you haven’t spoke to in a while, check if they are doing ok. Life is hard, let’s support one another, lend an ear, take time out of our busy lives and be there for each other

I’ve experienced poor mental health over the last several years, something which I still struggle with from time to time

I’m passionate to support Movember, a charity which is leading to support Mens Health

I am running 60 miles in 30 days and I’d be grateful if you could spare £5 and donate

Link in to donate below 🙏🏻

https://movember.com/m/14714515?mc=1

Moustache hopefully will appear by the end of November 😉