Mark R Fitness markrfitness.com

08/08/2025

Discover how the CPET test reveals your true cardiovascular fitness, helps prevent heart attacks, and can discover how to boost Vo2 max for elite performance and long term health

On the outside, you might look and feel fit. But what if your heart is telling a different story?Recently, someone I know had a heart attack. They had no obvious symptoms beforehand and appeared healthy to those around them. They are now in critical condition. It was a wake up call not just for them...

09/06/2025

Live now with the weight loss special, come and join me!

Hear exclusive LIVE hi-fi broadcasts from Mark R (). Welcome to Mark R’s radio show where fitness, music, and local culture collide! Broadcasting from South Woodford, London, Mark R keeps you plugged into live gigs, community events, and the latest in boxing and fitness. From local competi...

31/01/2025

Join me live! Tunes to kick off your weekend, taking fitness, weight loss and motivation

29/11/2024

If you happen to be going through menopause or perimenopause and suffering from hot flushes, you may find my latest blog post of interest. Feel free to share it if you know someone who might find this interesting!

Navigating cardiovascular fitness during both perimenopause and menopause can be one of the most challenging aspects of women's health. Over my years of coaching, I've gained deep insights into how cardiovascular training can effectively manage menopausal symptoms.If you Google "how to manage menopa...

21/10/2024

Are you experiencing weight gain, fatigue, and hormonal imbalances during menopause? It's common for women to face these challenges during this stage of life. Take our menopause weight loss assessment quiz to get personalized recommendations on how to improve your health and well-being. Click the link below to get started!
https://mark-r-omciftll.scoreapp.com

14/10/2024

https://www.markrfitness.com/post/how-continuous-glucose-monitoring-revolutionised-my-approach-to-fat-loss
How Continuous Glucose Monitoring Revolutionised My Approach to Fat Loss

In the past, I've talked about foods that can help you burn fat. But recently, I've discovered a game-changing tool that's taken my understanding of nutrition and body composition to a whole new level: the continuous glucose monitor (CGM). Today, I want to share how this technology has transformed my approach to maintaining a healthy weight, changing body composition, and controlling energy levels.

Understanding Glucose Spikes and Their Impact

A CGM provides real-time data on your blood glucose levels. This information is crucial because it reveals how different foods affect your body. Here's what I've learned...

In the past, I've talked about foods that can help you burn fat. But recently, I've discovered a game-changing tool that's taken my understanding of nutrition and body composition to a whole new level: the continuous glucose monitor (CGM). Today, I want to share how this technology has transformed m...

23/08/2024

Embracing the yin and yang within 🌓

Ever notice how some days you're all about crushing goals, while others you just want to nurture and connect? That's the dance of masculine and feminine energies we all have inside us, regardless of gender!

Sometimes we need that go-getter energy, other times it's all about softness and flow.

For all my amazing clients out there, masculine energy fuels those killer workouts and career wins, feminine energy helps you tune into your body and relationships

Tuning into your body means creating space for self-care, especially after intense work periods. Some great practices to nurture your feminine side are taking a candle-lit bath with essential oils, journaling your feelings, connecting with nature, cooking up a nourishing meal, tuning into what you truly need, and allowing yourself to receive.

The magic happens when you learn to balance and flow between both energies. It's not about being stuck in one mode, but embracing your full, multifaceted self.

Understanding and balancing these energies isn't just about self-awarenes, it's crucial for your overall health, reducing stress and promoting emotional well-being.

And here's a fun twist, often we're drawn to people who embody the energy we're seeking to balance in ourselves. Opposites really do attract!

Without a solid structure to my day, I can easily lose time in creative pursuits and get lost in my feminine energy. Rather than being proactive and productive. I've learned I need plenty of structure to cultivate my masculine side and stay on track. But when I've accomplished a lot within a week or day, finding time to sit and play the guitar feels really good, that's my feminine energy recharge when I'm at home.

This week, notice when you're in each energy. When do you feel most empowered? When do you feel most at peace? How do you take time to lean into your feminine energy after a full day of meetings and deadlines?

Drop a 💪 or 💗 in the comments to share which energy you're vibing with today!

20/08/2024

"Back from my amazing trip to Corfu! 🇬🇷 While I was there, I fell in love with the fresh, healthy Greek salads they serve everywhere. The combination of crisp veggies, tangy feta, and bold flavors was so satisfying.

Now that I'm back, I'm making sure to keep up the healthy eating habits I picked up on holiday. This salad from last week was the perfect post-swim lunch - loaded with protein, healthy fats, and tons of vitamins and minerals. 🥗

And today, my client whipped up this equally delicious and nutritious lunch for us as her post workout meal. Balanced macros, nutrient-dense ingredients, and a flavor that kept me feeling energised all afternoon. 💪

Eating well is key for me to show up as my best self for my clients. What are some of your favorite healthy meals that power you through the day? I'm always looking for new recipes to try!"