Miguel Romao Personal Training

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Miguel Romao Personal Training

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🔥 Helping busy parents lose 10-20lbs in 90 days
🚀 Parent focused coaching - no strict diets
📲 DM “SPARK” for your fat-loss game plan

https://mrfitness-coaching.com/

16/06/2026

“I’d forgot how to take care of myself.”

That’s the first thing she told me. 45, mam, full-time in mental health, looks after everyone else’s head all day, nothing left for her own.

Kids train seven days a week. She’s in and out the house like a taxi that never clocks off. Dinner was a choc bar, crisps and a can of coke, eaten standing up. Not lazy, just no plan, no time, and somewhere along the way she’d dropped off her own list.

Treadmill and a Wattbike sat in the garage. Never touched “no point till my eating’s sorted.” So she did nothing.

No 1,200 calories, no cutting out bread. Just food built around HER day, smart swaps for the choc/crisps/pop, gym at the weekend, treadmill midweek and me on the end of the phone so she never guessed alone.

Week one she cried doing her photos. Did them anyway.
Week two she prepped lunch for the first time in two years.

Now she’s down 10.6kg in 10 weeks and smashed through the 12 stone mark. Four people asked if she’d lost weight in one day.

The important part of it is - “knowing I can message you helps coz I know I’m not on my own.”

That’s the game. Not buckets of willpower, just a bit of structure, and someone in your corner.

Parent on the sofa at half 8 thinking “this is just who I am now”? It’s not. You’ve just never had a plan built around your actual life or someone keeping you accountable.

DM START and I’ll send you my free 7-day Reset - no cost and no sales pitch, just a proper starting point and a plan you can use straight away on your own to get you started.

⬆️ (And if money’s ever been the thing stopping you, it was for this client too. Start on the 7 day reset and if you ever need the extra accountability then I’m here as are other coaches and PT’s.

12/06/2026

Deload week done. 3 out of 3 workouts complete this week back to normal volume of 5 workouts next week ✅

As I know my body well, this deload will have prevented a frustrating burnout half way through this fat loss phase.
Started 1st june - Down 5kg so far (yes some is water and glycogen). If you’ve ever lost half a stone in week one of a diet and thought you’d cracked it, that’s what actually happened. The real work starts after that.

Right now the waist is coming down, the weight is dropping at a pace I can actually live with, and I’ve just given my body a week to recover so I can push hard again from Monday.

This is the bit nobody posts about, taking 1 step back to take 10 forward, No dramatic before and after (yet). Just a bald bloke in the gym changing rooms, slightly tired, trusting the process he’d give to any client.

16 weeks left 👀

If you’ve lost the same 5kg three times and it keeps coming back, the plan is the problem, not you. DM START and I’ll show you what sustainable actually looks like.

08/06/2026

Two weeks into my fat loss phase and I’ve already pulled the handbrake.

Bit of context. I’ve trained heavy and consistent for the last 12 months with no proper break. Add work, add life, add a little one who treats 6am like a fair time to start the day, and your body quietly keeps score of all of it. Not just your muscles either. Your nervous system, the thing that actually lets you push in the gym, gets fried.

So this week I’m training 3 days instead of 5, at roughly 75% of my usual effort. Food stays the same. Steps stay the same. The only thing I’ve changed is how hard I’m battering the weights.

Felt wrong, if I’m honest… Only two weeks in and easing off already, however 12 months without a break is way too long for me.

Then I looked at last week’s numbers. Scale was up. Waist was down half an inch, measured the same spot at the same time of day. That’s the bit nobody warns you about. The scale is one number on one morning and it’ll lie to your face. The tape measure told the truth.

And here’s why it matters for you, not just me. You can’t outwork a tired body forever. Back off for a week on purpose and you come back able to graft properly for the next 16. That’s playing the long game instead of going full throttle in January and giving up by march like everyone else 😶‍🌫️🫣

If you’ve been grinding for months with no break and you feel flat as a pancake, that’s not a willpower problem. That’s a recovery problem. A week off the gas isn’t quitting. It’s the thing that lets you carry on LONG TERM.

DM me START and I’ll send you the exact system I’m using to get into the best shape of my life this year.

04/06/2026

Steps in the rain is always fun ☔️

02/06/2026

One of those photos is from last week, and it’s not the one you’d guess.

The lean one was a year ago. The softer one is now. The mad part is I never stopped training the whole time. Not one week missed in 12 months.

So how do you get softer while training every week? It comes down to diet, recovery and accountability, which is exactly what I coach people on for a living. I just stopped doing it for myself, because no one was holding me accountable. The exact thing I tell my clients never to do.

The system works very well. I just didn’t use it.

You never notice yourself slipping. It goes a pound at a time, slow enough that you don’t clock it, and then one day a photo lands the whole lot at once. That isn’t being lazy, it’s being busy.

And here’s something the industry won’t admit. Most coaches only show you a “before” once they’ve already sorted the after, or they never show one at all. I’ve done both myself. So this time I’m doing the opposite. This is my before, right now, before I’ve fixed a single thing.

I’m 30 in October, so that gives me 18 weeks. Best shape of my life by then, mentally and physically, the same way I’d get you there and have got my clients the results.

I’ll post all of it. The wins, the stalls, the days I can’t be arsed.

So here’s my challenge to you. Go back through your own photos and take an honest look at how far you’ve come, good or bad. Then watch yourself this week and notice how often you reach for the baggier stuff to hide in. That was the exact point I decided to do something. If you’re not comfortable, it’s maybe time to get started, before the damage keeps stacking.

18 weeks.

26/05/2026

The fitness industry keeps selling speed (not literally… 🙄). What I mean by this is fast results doing this diet and fast results doing that weird supplement off eBay or TikTok that evaporates bodyfat into unicorn land.

Meanwhile the people getting the best results are just repeating the basics for years and understanding that it will take time, patience and consistency.

Those who have lost and gained the same 2 stone on and off doing crazy diets from TikTok or their favourite influencer, sooner or later they realise that the only way to lose and maintain is following the basics - move more, eat less and don’t crash diet.

If you’ve lost the same 1–2 stone over and over again for YEARS…
and still look pretty much the same as you did 5 years ago…

Maybe it’s constantly chasing quick fixes instead of building habits and a routine that last? 👀

Fat loss is simple.
The hard part is sticking to the basics when life gets stressful, busy and boring.

That’s exactly what I help people do.

I’ve currently got 50% off your first month until the end of the week.

DM me “RESET” if you realised quick fixes don’t work

20/05/2026

I’ve gone bananas on the price 👀⬇️

And if money’s tight right now… good. Because that’s exactly who this is for.

First month is 50% off. And here’s the thing, even if you only stay for that one month, you leave with the knowledge, the tools and the workouts to keep going on your own. That’s yours to keep regardless.

Or you stay, trust the process, and watch your body actually change. No pressure either way.

I’ve had a lot of people enquire over the last few months.

Same story every time.

“I’ve tried a PT before but they just gave me a generic plan and disappeared”

“I signed up for online coaching and got a PDF and a WhatsApp message once a week”

“I paid £X and lost nothing. Just felt stupid.”

The fitness industry is full of coaches who take your money, give you nothing personal, and leave you feeling like the problem is you (and unfortunately making the rest of us look bad)

So if you’re someone who’s been let down before but you’re still...

- Eating well all day then raiding the kitchen at 9pm
- Running on no sleep, no energy and living off whatever the kids left on their plates
- Hiding in the back of every photo and telling yourself you’ll sort it next Monday
- Just wanting to feel like yourself again instead of just somebody’s mam or dad or even just need that push to get you started then… ⬇️

3 slots for 1-1 PT and 3 slots for online coaching. First month 50% off. Don’t like it after week one, FULL REFUND, no awkward conversation, no questions asked.

Because I’d rather prove it than just say it.

DM me START or comment below ⬇️🏋🏽‍♀️

08/05/2026

Both of these are 240 calories.
Only one will keep you full till tea 👀

800g of watermelon vs 40g of Biscoff spread.
Same calories. Wildly different effect on your day.
I’m not saying ditch the Biscoff or the chocolate, the wine, or the leftover Quavers from the kid’s packed lunch. A balanced diet means those things stay in but to be aware of the small price to pay for feeling hungrier sooner.

When you’re trying to lose weight, your calorie budget is smaller. That doesn’t mean cut out the foods you love. It means be honest about the maths.

40g of Biscoff (about 2 spoonfuls) is gone in 30 seconds. You’ll be hungry an hour later.
800g of watermelon takes 10 minutes to eat and you’re physically full.
Both cost the same in calories. One sets you up for a binge at 9pm. The other doesn’t.

More volume, less calories per bite = full longer = no late-night raid = fat loss

04/05/2026

10.5kg down. 4 inches off her waist. 4 inches off her hips. 3.5 inches off her legs. Stronger than she’s ever been.
But that’s not the bit she’s most proud of…
When she came to me she was underrating and training like she was auditioning for the Olympics. 2 hours in the gym, 4-5 days a week, knackered, miserable, scale not budging.
Slimming World…Done it. Weight Watchers…Done it.
Same loop on repeat-
Weigh in → scale’s up → panic → slash calories → starve all week → binge Saturday → “f**k it” → start again Monday.
You know the loop… 🫣
Her words, not mine:
“Previously I would have got weighed, panicked and either slashed my calories in half to try ‘get the gain off’ and ended up deprived and binging, or said f**k it because I’ve gained 2kg off 1 meal, what’s the point. I don’t feel that way anymore and that’s huge for me.”
That mindset shift is worth more than the 10.5kg and it’s something we always celebrate!
What we actually did was the opposite of what she’d been told for years:
Food went UP. Gym time came DOWN. Trained with proper intensity instead of just sweating for the sake of sweating. Walked more. Slept more. Ate enough to function like an actual human.
Felt mental to her at first. Goes against everything Instagram screams at you.
She trusted me and now she’s Leaner, stronger and Sleeping properly, mood sorted and not losing her head every time the scale wobbles 0.5kg.

The loop she was stuck in is identical to a lot of people on here. Slimming World, fad diet guilt, “Monday properly this time,” the 9-day 6am gym phase before life kicks back in.
your body isn’t broken and you certainly aren’t an anomaly, it’s the fact that social media and stupid fads make your brain spin and give you unrealistic rules to follow.
Sort the plan. The rest follows.

DM “READY” and I’ll send you what working with me actually looks like. No sales pitch, just a chat to see if I can help.

30/04/2026

This is my why.

Every time I don’t want to train. Every time I’m knackered and my beds calling louder than the gym. Every time the business feels like a slog.

I look at her, that’s the whole thing.

It’s not because I love training (I do). It’s not because I’m “disciplined” (I’m not). It’s because she deserves a dad who shows up, in shape, with energy, building something she’ll be proud of.

I want her coming out of those school gates, spotting me, and shouting “THAT’S MY DAD” not quietly hoping her mates don’t notice the bloke wheezing by the gates, out of shape with a Stella in one hand and a v**e in the other 👀🫣

Here’s what I see every week though.

People tell me they want to lose 2 stone. Feel confident again. Stop hiding in photos and they’re dead serious… For about 14 days.

Then it’s “it’s taking too long.” “I’m bored.” “I can’t be arsed with my steps today.”

The goal was real. The why wasn’t deep enough.

So the best advice I ca give anyone is to find yours.

Maybe it’s the confidence to actually talk to someone instead of dying inside at the thought. Maybe it’s not flinching when a camera comes out. Maybe it’s running around with your kids without your knees and lungs competing who packs in first. Maybe it’s the quiet fear that they’re watching you, copying you and heading the same way.

Whatever it is, go deeper than “I want to lose weight.”

People who stick at this haven’t got more willpower than you. They’ve got a reason that means more to them than their bed does at 5am on a Monday morning.

Find that, Then build the routine around it.

Address

Carlisle

Telephone

+447450907161

Website

https://linktr.ee/mrfitnesscoaching

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