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Gareth Hogg - Online Coach

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Gareth Hogg - Online Coach

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Gareth Hogg - Online Coach, Personal trainer, Chorley.

13/10/2026

Stop speaking to yourself, like someone you don’t like.

We wouldn’t speak to a friend the way we sometimes speak to ourself. So why do some of us deem it acceptable when it comes to our own health, fitness or weight loss?

Here are THREE evidence-informed ways to change that 👇

1️⃣ STOP CONFUSING A SETBACK WITH FAILURE.

Missed a workout? Eaten more than you intended?

Instead of beating yourself up, ask yourself what happened, what you can learn and what you could do differently next time.

Self-compassion isn’t an excuse.
It’s a more constructive way forward.

2️⃣ CHALLENGE YOUR OWN BU****IT.

“I’ve ruined my diet.”
“I’ve got no willpower.”
“I’ll never lose weight.”

Are these facts, or are they simply thoughts?

Challenge them.
Replace all-or-nothing thinking with something more realistic and helpful.

3️⃣ TALK YOURSELF INTO ACTION, NOT DEFEAT.

Instead of “I need to try harder”, give yourself something specific and achievable. Set a SMART GOAL.

“I’ll prepare tomorrow’s lunch tonight.”

“I’ll get my training clothes ready for the morning.”

Small, simple, manageable actions give you something to build on.

——————

You can hold yourself accountable without tearing yourself apart.

You can want to change your body without hating the one you’re in.

You don’t need to become your own biggest critic to make progress.

Try becoming your own biggest supporter.

❤️ GJH
Movement Rx

18/09/2026

Your plan should fit your life. Including the weeks that don’t go to plan.

Want to lose fat, get stronger and feel more confident about what you’re doing?

I’ll work with you to understand what’s getting in the way, find a realistic starting point and build from there.

Personalised nutrition and movement guidance.

Practical support with habits.

Someone to help you work through the difficult weeks, too.

You don’t need to have everything figured out before asking for support. That’s something we can work on together.

Applications for my online coaching programmes are now open.

🔗 APPLICATION LINK IN — https://tally.so/r/aQMEZv

GJHcoach

16/09/2026

A protein cookie can still be high in calories and saturated fat.
Protein granola can still contain plenty of added sugar.
And a chocolate-coated protein bar isn’t automatically a more nutritious choice just because of the marketing.

Products vary. Turn the packet over: compare the protein, fibre, saturated fat, sugar and calories,
including the portion you’ll actually eat.

Fancy some everyday snack options?
Pick these up from UK supermarkets:

🥣 Plain Greek yoghurt or skyr with berries; protein, calcium and fibre from the fruit.

🍎 An apple with a small handful of unsalted nuts:
fibre and unsaturated fats, plus some protein.

🥕 Carrot sticks with hummus: vegetables, fibre and a contribution of protein from chickpeas.

🍞 Wholegrain toast with a boiled egg:
protein alongside fibre from the bread.

If you enjoy a protein pudding or bar, you can absolutely keep it.
They can be convenient. You don’t need to buy everything with “PROTEIN” stamped on it to eat well.

Look at the whole food, and your overall diet, one nutrient doesn’t tell the whole story.
coach

14/09/2026

Your weight does not define your worth.

If comments, assumptions or difficult healthcare experiences have left you feeling ashamed or reluctant to ask for help, you deserve to be heard.

Support is available, and your goals, circumstances and feelings matter. Whether you want to lose weight, improve your health or feel more confident, you deserve support without judgement. You don’t have to change your body to deserve kindness. That includes kindness towards yourself.

For further information and support:

* — European Association for the Study of Obesity: obesity science, education and evidence-based care.
* — World Obesity Federation: global advocacy for obesity prevention, treatment and tackling weight stigma.
* — Obesity Action Coalition: patient support, challenging weight discrimination and improving access to treatment.
* — Dr Spencer Nadolsky: accessible, evidence-based explanations of weight management and obesity medicine.

09/09/2026

along the way, for some, exercise became a punishment for eating.

Eat the calories.
Burn the calories.
Earn your dinner.
Work off the weekend.

❌ to that.

I train because, at 45, I still want to play football.
I still want a strong heart, capable lungs
and a body that continues to let me participate in 𝐿𝒾𝒻𝑒

Of course, exercise expends energy.

But reducing it to the number of calories displayed on a watch or treadmill > is missing most of it’s true value ⬅️

🦵🏽 Train for strength.
🫀 Train for your heart.
🧎🏻 Train for mobility.
🙂 Train for confidence.
❤️ Train for the things you’re not ready to give up.

ʏᴏᴜʀ ʙᴏᴅʏ ɪꜱɴ’ᴛ ᴀ ᴅᴇʙᴛ ᴛʜᴀᴛ ᴇxᴇʀᴄɪꜱᴇ ɴᴇᴇᴅꜱ ᴛᴏ ʀᴇᴘᴀʏ.

➡️ What do you train for that has absolutely nothing to do with calories?

07/09/2026

📝 Self-monitoring, such as tracking food, activity, habits or body weight, is consistently associated with better outcomes in behavioural weight-management programmes. It isn’t about being perfect or monitoring everything; it’s about gathering useful information, noticing patterns and making informed adjustments.

Thanks for watching.

GJH.

15/06/2026

A “perfect” diet should not be the entry requirement for weight management. For some of us, the most realistic starting point is creating a manageable calorie deficit within the foods we already eat, perhaps by reducing portion sizes, takeaway frequency, sugary drinks or extra sides.

❌ This does not mean food quality is irrelevant.

Fibre, micronutrients, protein, saturated fat, sodium and overall dietary pattern still influence health independently of weight loss.

The point is that energy balance and dietary quality are related but distinct goals: they can improve together, or they can be addressed progressively according to the person’s needs, circumstances and readiness.

Gareth James Hogg
Movement Rx

09/06/2026

📈 High cholesterol rarely causes symptoms.

That’s why knowing your numbers matters.

Managing cholesterol isn’t about a single food or quick fix.
It usually involves a combination of lifestyle and, when appropriate, medication.

Evidence consistently supports several key strategies:

🥗 Diet

Mediterranean-style dietary patterns rich in vegetables, whole grains, legumes, nuts, olive oil and fish are associated with lower LDL cholesterol and reduced cardiovascular risk.

🏃 Physical activity

Regular aerobic activity and resistance training can improve lipid profiles and overall cardiovascular health.

🌾 Specific foods that help lower LDL

• Oats (β-glucan)
• Barley
• Nuts
• Soya foods
• Plant sterols

💊 Medication when appropriate

Statins can reduce LDL cholesterol by ~30–50% and significantly reduce the risk of heart attack and stroke in people at higher cardiovascular risk.

The most effective approach is rarely one intervention alone.

It’s the combination of healthy diet, regular physical activity, and evidence-based medical care when required.

Small changes, applied consistently, can make a meaningful difference to long-term cardiovascular health.

Thanks for reading
Gareth James Hogg

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Chorley

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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