Miguel Romao Personal Training

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Miguel Romao Personal Training

Helping you stop feeling weak, tired and out of shape.

Train to move better, get stronger & more capable, not just SMALLER

👇🏽FREE 7-Day Kickstart ⬇️
https://miguelromaopt.aweb.page/30-day-fat-loss-busy-parents

09/09/2026

WEEKLY CLIENT CHALLENGES 🏆

Because sometimes workouts and the process of getting in shape can become a bit of a slog so we’ve got to introduce a bit of fun 👀

Motivation can dip, life gets busy, getting yourself into the gym or staying consistent isn’t always easy.

So I’ve started introducing weekly challenges for my clients, different challenges, different goals and a different prize every week.

This week:

🏋️ MAX REPS GOBLET SQUATS

👩 Women: dumbbell = 20% of bodyweight
👨 Men: dumbbell = 30% of bodyweight
👩🏻‍🎤 OTHER: 🤷🏽‍♂️

As many good quality reps as possible.

🏆 Winner gets a £10 Starbucks gift card.

Is it a completely healthy competition?

…We’ll use the word healthy loosely 👀😂

Training shouldn’t always feel like a chore. It should be something you enjoy, get better at and become more capable through.

And if a little competition, a prize and the chance to beat others around you makes you push a bit harder…

I’m all for it 💪🏼

Who’s taking the Starbucks this week? ☕️🔥🤔

29/08/2026

Waking up to my welcome package from Applied Nutrition

Buzzing to officially be working with Applied Nutrition 🙌

I’ve used their products on and off for years, but I always seem to end up back using them, so becoming an affiliate made sense.

Photos taken by my 4 year old apprentice 💪🏼🤣

If you already use Applied Nutrition or fancy giving them a try, you can get 20% off with code STRONG20 💪

Or shop through the link:
https://appliednutrition.uk/?ref=ljbvxqln

25/08/2026

If you’re training, tracking your food, getting your steps in and still not where you want to be yet… it doesn’t mean it isn’t working.

Sometimes the only thing missing is more time.

You can’t rush fat loss, muscle growth or getting stronger. Keep doing the right things, stop constantly changing the plan and trust the process.

The goal isn’t just to tick boxes until you reach a certain weight either. It’s to build a lifestyle you can actually continue afterwards so you don’t end up back where you started.

Be patient, keeep going and the results will come 👊🏻

24/08/2026

Training shouldn’t ONLY change how your body looks.

It should also help it work better

Face pulls strengthen the rear delts, upper back and the muscles that help control your shoulder blades.

That makes them a good movement for building stronger, healthier shoulders, especially if you spend a lot of time sitting, driving or working at a desk and have developed s**te posture

They won’t magically “fix” your posture on their own, but combined with proper strength training, they can help you move better, feel stronger and become more capable.

That’s what weight training should be about, building a body that works as good as it looks

My 1-1 diary is currently fully booked, but I coach people through the same process online. DM ONLINE if you need help with getting started

23/08/2026

8.3kg down. 4.2% body fat. Nine weeks (1 week more than the current 8 week programme 👀)

Now before you scroll off thinking “here we go, another one”, that’s not what I’m selling.
Because I’ve got someone else starting this program whose goal has nothing to do with weight. Hers is simply to walk into a gym and not feel like everyone’s watching, and overcome that gym fear.

And she knows that paying me and having me on her phone to contact me at any point and through the accountability is the thing that’ll actually get her through the door. Not another app. Not another plan saved in her notes or good old chat gpt.

Here’s what I reckon most people get wrong (correct me if I’m wrong)
You’re not sat on the sofa at half eight thinking “I need to lose two stone.” You’re thinking something quieter than that. Something like, what if this is just who I am now. What if I’m the person who starts things and stops and keeps giving up? - I’m happy to be corrected 🤔

That’s not a weight problem. That’s a confidence problem wearing a weight problem’s coat.
Eight weeks won’t fix your whole life. I’m not going to pretend it will, it might get you great results physically if that is your goal,
But eight weeks is enough to stop dreading the gym. Enough to know what you’re doing when you walk in. Enough to eat properly on a consistent basis and build better habits around it. Enough to go three weeks without giving up then restarting again Monday 👀
And when you finished the 8 week, you’ll go with something you didn’t have before. You’ll actually know what you’re doing and be able to keep that up for life.
That’s the point, not dependency on paying someone for the rest of your life… Confidence is what you’ll get.
£100 for eight weeks. £1.80 a day. Less than that meal deal with that horrible sarnie covered in mayo you’re not really enjoying…don’t pretend you are… they’re minging 🤣

The 8Week Stronger Body Project starts 7th September. Someone dropped out last night so there’s one space left.

£100 until the 31st. £150 after, if it’s even still open.
Comment FOUNDING and I’ll send you what’s actually involved. No sales pitch, if it’s not right for you I’ll tell you.

21/08/2026

I was training in both photos.

The difference was In the first one I had no nutrition target, no physical goal and nothing to really hold myself accountable to.

I was basically just training hard and hoping I’d eventually look different… or wasn’t thinking at all clearly 🤣 I was too focused on growing my business and providing a better service for clients.

In June I gave myself a proper goal, set clear targets for my training, nutrition and steps and built it around running a business and having a family… not around living like an 18 year old with f**k all else to do.

8 (or 9? Ish🤣) weeks later, I’d achieved the goal… a goal that I initially set myself out to hit by my birthday which was still 10 weeks away from this end result, goal achieved 10 weeks early.

Now, I’m a saddo who tracks everything to the gram, food, water, workouts etc and everyone’s life, starting point and capabilities are different, so I’m not promising everyone the exact same result. But what I will promise is that in 8 weeks you can build better habits, routines and have a structure you can pretty much stick to for ever if you put your mind to it.

But having a clear goal, a plan that fits your life and someone holding you accountable makes a massive difference.

That’s exactly what we’ll set up inside my 8-week programme.

It’s currently £100 for the full eight weeks, which works out at less than £1.80 per day… not even half the price of a coffee, which is a no brainer…? 🤷🏽‍♂️

I’ve still got a few spaces left. DM me FOUNDING and I’ll send you the info. 6/10 spots now taken 🤩🏋🏽‍♀️

20/08/2026

Training shouldn’t just make you tired and wiped out after each session and over the weeks. It should make you more capable and boost your energy.

Here we’re using a half kneeling landmine press to build upper body strength while also challenging shoulder mobility, core control and stability.

That’s how I coach, choosing exercises that suit the person in front of me and helping them progress with proper guidance andd not throwing everyone into the same generic workout.

I help people who feel weak, stiff or out of shape build a stronger body, move better and feel more confident in everyday life, it’s that simple.

If that sounds like what you need, message me “FOUNDING” and let’s have a chat.

19/08/2026

The people getting lasting results aren’t more motivated than you…

They still have busy weeks, they still miss workouts, and they still have s**t days.

They still have days when life gets difficult and the gym is the last place they want to be going to.

The difference is that they aren’t relying on motivation alone.

They have:

• A clear goal to work towards
• A structured plan showing them exactly what to do
• Support when something isn’t working
• Someone holding them accountable when motivation drops
• A way to adapt when life gets in the way

Without that structure, it’s easy to drift, second guess everything and eventually stop altogether.

That’s why my 8-Week Stronger Body Project isn’t just another workout plan.

You’ll have personalised guidance, a clear route forward and my support throughout the 8 week, helping you lose body fat, build strength and regain control of your routine without making fitness your entire life.

The founding group starts Monday 7th September and is limited to 10 people (3 spaces of which have been taken btw xo - big love to those 3… and the next 7 😉)

DM me “FOUNDING” and I’ll send you the deets ###

18/08/2026

If you’ve wanted proper coaching but the cost has held you back, I’ve created a more affordable way to work with me.

My 1-to-1 diary has reached capacity, and I’m not willing to keep adding sessions at the expense of my clients, my family or the quality of my coaching.

So, on Monday 7 September, I’m launching the first 8-Week Stronger Body Project (online coaching)

A structured online coaching designed to help you:

• Lose body fat
• Build strength
• Improve your nutrition
• Stay accountable
• Make progress without needing a perfect routine

You’ll receive structured training through my app, straightforward nutrition guidance, weekly accountability and ongoing support.

There are 10 founding places available at £100 for the complete eight weeks until the 25th August then prices will increase to £150 until slots are filled.

If you’re ready to stop starting again and been struggling to stay on track, DM me FOUNDING and I’ll send you the details.

Know someone who might need this? Send them the post plz and ty xo

Address

Carlisle

Telephone

+447450907161

Website

https://linktr.ee/mrfitnesscoaching

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