Mark O'Gorman PT

𝟐𝟎𝟐𝟔, 𝐥𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐠𝐨𝐢𝐧𝐠 😏⁣⁣
⁣⁣
Reduced screen time 📲⁣⁣
⁣⁣
Take the time to give your mind a breather. Without the need for constant engagement, mindless scrolling & endless notifications. Practice placing your phone face down, or even better, in another room, when not in use. Reclaim your downtime⁣⁣.
⁣⁣
Increased vegetable intake 🥕⁣⁣

We know the benefits of having a wide variety of vegetables in our diets. Try something new. See if you can introduce a new vegetable into your diet this year⁣⁣. Vegetables don’t have to be boring.
⁣⁣
Rehydrate upon waking 💧⁣⁣
⁣⁣
A good habit to start your day. Rather than reaching for that phone, or going straight for the coffee, try having a glass of water first. Your body & mind may just thank you for it⁣⁣.
⁣⁣
Take up a new skill/hobby 📚⁣⁣
⁣⁣
Whether it’s a new skill entirely or a returning hobby that you used to love, make this the year that you set aside time for it again. Make learning a priority again. Embrace being a novice at something. Maybe a new musical instrument or learning a language, challenge yourself & see how far you can go⁣⁣.
⁣⁣
Get outdoors ☀️⁣⁣
⁣⁣
Get out there & seize the day. The benefits are vast, the cost is little to nothing. Get some activity in. Wrap up warm if needs be. Feel the sunlight on you, if there is any! Get that vitamin D in. You’ll feel better for it⁣⁣.
⁣⁣
Do what you say you’ll do 🤝⁣⁣
⁣⁣
Stick to those small daily agreements you make with yourself. I’m going to go for a walk today. I’m going to go to bed by 11pm tonight. I’m going to cook lunch to take into work tomorrow. I’m going to go to the gym twice this week. Be realistic. Start small. Build momentum⁣⁣.
⁣⁣
𝐆𝐞𝐭 𝐢𝐧 𝐭𝐨𝐮𝐜𝐡 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐬𝐨𝐦𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐨𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐭𝐡𝐢𝐬 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭 𝐲𝐞𝐚𝐫 𝐲𝐞𝐭 💫

𝐒𝐤𝐢𝐥𝐥 𝐀𝐜𝐪𝐮𝐢𝐬𝐢𝐭𝐢𝐨𝐧 𝟏𝟎𝟏 🤓⁣
⁣
The hardest part is always to 𝘫𝘶𝘴𝘵 start. Formulate a plan, and begin to execute that plan, consistently. As soon as the wheels are in motion, you’re headed in the right direction. ⁣
⁣
Progress is very rarely linear, so embrace the fact that things will feel hard or even impossible at times. Be prepared to be a novice. Leave your ego at the door. You’re new to this, so expect to not be very good to begin with. ⁣
⁣
Practice, practice, practice. Keep pushing & stay positive when it feels tough. Remember why you started & remember where you want to be. Focus on the daily processes that’s going to get you there.⁣
⁣
A lot can change in a year, or a lot can stay the same. ⁣
⁣
𝐋𝐞𝐭’𝐬 𝐠𝐢𝐯𝐞 𝐢𝐭 𝐚 𝐠𝐨, 𝐢𝐧 𝟐𝟎𝟐𝟔! 💫

𝟏𝟏 𝐲𝐞𝐚𝐫𝐬 𝐨𝐟 𝐌𝐎𝐅𝐢𝐭𝐧𝐞𝐬𝐬 💼🏋️‍♂️🧠🤓⁣
⁣
Upon arriving back from 3 months working & travelling in the US in the summer of 2014, having previously completed 3 years of study at the University of Portsmouth, I still didn’t quite know which route I was wanting to take my career. ⁣
⁣
I’d qualified as a Personal Trainer prior to studying Sport & Exercise Science at university. Though I also had experience coaching football, tennis & cricket at local schools & during summer camps. I’d also had a stint as a “Senior Mentor” (very formal, I know) with the national citizen service, working with kids aged 12-16 across London, helping them through a range of challenges & activities to give them lived experiences before heading off on their next ventures into the world of work or college & university. Pretty cool. ⁣
⁣
The common theme here was always helping & teaching people, positively impacting the individuals in front of me. ⁣
⁣
This still applies today. ⁣
⁣
Having been back in the country a matter of weeks, I began working as a gym instructor at a local Fitness First. This experience was vital in shaping me as a trainer. Being a sponge within the gym environment, rubbing shoulders with experienced personal trainers & asking plenty of questions. ⁣
⁣
Fast forward a few months, and the opportunity to begin the journey of running my own business arose. I juggled both gyms for around 6 months, but my business was really picking up, and no longer made sense to be spending time elsewhere. ⁣
⁣
And I haven’t really looked back since. I’ve met so many amazing people along the way. It’s been so rewarding to see people go from strength to strength, both inside & out of the gym. We’ve survived a pandemic. And I now get to see many of your smiling (or occasionally frowning) faces via Zoom, or via the online coaching app I use, ensuring your training & nutrition is taken care of, regardless of time/location.⁣
⁣
Here’s to the next 11, as the business evolves, with consistent up-skilling, unwavering support & a lasting positive impact, remaining at the forefront 💪🫡

𝐍𝐞𝐰𝐬 𝐟𝐥𝐚𝐬𝐡, 𝐰𝐞’𝐫𝐞 𝐚 𝐪𝐮𝐚𝐫𝐭𝐞𝐫 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐲𝐞𝐚𝐫 🤯⁣
⁣
This a polite reminder to pause, take a moment, and reflect.⁣
⁣
What’s gone well? What’s been challenging? What could be implemented to ensure things are in an even better place by the 50% mark, at the end of June? ⁣
⁣
The time is going to pass anyway. So we may as well aim to use it wisely, moving us towards where we want to be, rather than standing still, or letting our targets drift away from us.⁣
⁣
Avoid comparisons with anyone else. Every individual situation is different, requiring different solutions to challenges faced. ⁣
⁣
Days are lighter & longer, now is the time to put your foot on the gas, set the right habits in place as we work towards the summer period with momentum & confidence. ⁣
⁣
Get in touch to discuss where we can optimise your situation, to give you the best chance of achieving success (whatever that may look like for you), as the year progresses. ⁣
⁣
𝐋𝐞𝐭’𝐬 𝐠𝐨! 💫

𝐋𝐚𝐬𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐞𝐝𝐝𝐢𝐧𝐠 𝐬𝐩𝐚𝐦, 𝐈 𝐩𝐫𝐨𝐦𝐢𝐬𝐞 🤩⁣
⁣
We had an amazing day & mini-moon, with Christmas snuck in between the two ❤️⁣
⁣
Looking forward to returning to work tomorrow, working with my amazing existing clients, and meeting some new clients, looking to start the year strong 💪⁣
⁣
Excited for the year ahead, let’s go 2025 🚀😏

𝐋𝐞𝐭’𝐬 𝐥𝐞𝐚𝐯𝐞 𝐭𝐡𝐚𝐭 𝐟𝐮*𝐤 𝐢𝐭 𝐦𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲 𝐚𝐭 𝐭𝐡𝐞 𝐝𝐨𝐨𝐫 𝐧𝐨𝐰 𝐩𝐥𝐞𝐚𝐬𝐞 🙋‍♂️🚨⁣
⁣
One “bad” meal doesn’t constitute a “bad” day. And definitely doesn’t constitute a “bad” week. You had a slightly more energy dense meal than usual. So what, enjoy it, then move on. Zoom out. Look at your day/week/month as a whole. Have systems in place that best set you up for success. ⁣
⁣
“𝘐 𝘫𝘶𝘴𝘵 𝘬𝘦𝘦𝘱 𝘧𝘢𝘭𝘭𝘪𝘯𝘨 𝘰𝘧𝘧 𝘵𝘩𝘦 𝘸𝘢𝘨𝘰𝘯.”⁣
⁣
There is no wagon 🤯⁣
⁣
“𝘐 𝘫𝘶𝘴𝘵 𝘤𝘢𝘯’𝘵 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 𝟻𝘹 𝘢 𝘸𝘦𝘦𝘬, 𝘴𝘰 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘯𝘰 𝘱𝘰𝘪𝘯𝘵.”⁣
⁣
There very much is a point, start with 2x 👊⁣
⁣
“𝘐’𝘭𝘭 𝘴𝘵𝘢𝘳𝘵 𝘯𝘦𝘹𝘵 𝘔𝘰𝘯𝘥𝘢𝘺/𝘯𝘦𝘹𝘵 𝘸𝘦𝘦𝘬/𝘯𝘦𝘹𝘵 𝘺𝘦𝘢𝘳.”⁣
⁣
Start now. Tomorrow at the latest. Start with your decision making, improving the daily choices you currently make. Start with an improved evening meal. A stricter bedtime. Preparing some food for tomorrow. Or smashing that workout you’ve been putting off 🔥⁣
⁣
𝘠𝘰𝘶𝘳 𝘧𝘶𝘵𝘶𝘳𝘦 𝘴𝘦𝘭𝘧 𝘸𝘪𝘭𝘭 𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶! 🙏

𝐈 𝐝𝐨𝐧’𝐭 𝐤𝐧𝐨𝐰 𝐰𝐡𝐨 𝐧𝐞𝐞𝐝𝐬 𝐭𝐨 𝐡𝐞𝐚𝐫 𝐭𝐡𝐢𝐬, 𝐛𝐮𝐭 𝐥𝐞𝐭’𝐬 𝐛𝐫𝐞𝐚𝐤 𝐢𝐭 𝐝𝐨𝐰𝐧 ⬇️⁣
⁣
We still have 14 weeks remaining until the end of the year! 🎉 That is plenty of time to get your tanker turned around & heading in the right direction, by getting those habits in place 🚢⚓️🫡 ⁣
⁣
We still have 50% of this week remaining too! Spoiler alert, you don’t need a Monday to get started. Progress can still be made (or derailed) towards the end of the week & over the weekend 🤯⁣
⁣
We also still have the entire evening ahead, to start making decisions that your future self will thank you for. Whether that’s deciding to get a walk in, opting for the gym over the sofa or simply making smart nutrition choices. You are in control of this 🧘‍♂️⁣
⁣
𝘛𝘢𝘬𝘦 𝘰𝘯𝘦 𝘮𝘰𝘮𝘦𝘯𝘵 𝘢𝘵 𝘢 𝘵𝘪𝘮𝘦, 𝘺𝘰𝘶’𝘷𝘦 𝘨𝘰𝘵 𝘵𝘩𝘪𝘴 💪💫

𝐂𝐚𝐦𝐞 𝐚𝐜𝐫𝐨𝐬𝐬 𝐭𝐡𝐢𝐬 𝐪𝐮𝐨𝐭𝐞 𝐥𝐚𝐬𝐭 𝐰𝐞𝐞𝐤 & 𝐥𝐨𝐯𝐞 𝐢𝐭𝐬 𝐬𝐢𝐦𝐩𝐥𝐢𝐜𝐢𝐭𝐲 🤓☝️⁣
⁣
A gentle reminder that you don’t need the stars to align, your stress to be at zero & a slight north westerly breeze, to start making progress towards your goals 🧠⁣
⁣
𝘓𝘦𝘵’𝘴 𝘢𝘱𝘱𝘭𝘺 𝘵𝘩𝘪𝘴 𝘲𝘶𝘰𝘵𝘦 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 & 𝘧𝘪𝘵𝘯𝘦𝘴𝘴.⁣
⁣
𝐒𝐭𝐚𝐫𝐭 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 - spoiler alert, this doesn’t need to be on a Monday. You can get started this very moment, by taking control of your decisions when it comes to your training, nutrition & lifestyle as a whole 🤯⁣
⁣
𝐔𝐬𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 - this could mean literally the equipment you have access to, e.g a gym membership or equipment at your disposal at home. This could also mean using the time you currently have available to you, wisely. It might not feel like you have enough hours in the day, but take a moment to evaluate this, you might just surprise yourself. If you have 30 minutes to squeeze in a home workout, that’s definitely better than nothing! Get that momentum building 🔨⁣
⁣
𝐃𝐨 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 - imperfect action beats inaction every damn time. Accept that things don’t need to be “perfect” to make some amazing progress towards your goals. Doing what you can, wholeheartedly, will make the world of difference 🫡⁣
⁣
𝘠𝘰𝘶’𝘷𝘦 𝘨𝘰𝘵 𝘵𝘩𝘪𝘴. 𝘉𝘦 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘺𝘰𝘶 💪

𝗪𝐡𝐲 𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐓𝐫𝐚𝐢𝐧? 🏋️‍♂️🧐⁣
⁣
*𝘪𝘯𝘥𝘦𝘱𝘦𝘯𝘥𝘦𝘯𝘵 𝘰𝘧 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴

𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝟏𝟎𝟏 🤓⁣⁣
⁣⁣
Whether your goal is muscle gain, fat loss or just for overall health, protein should probably be fairly high up on your list of priorities 🫡⁣⁣
⁣⁣
Protein can really form the basis of your meals. When you’re lacking in structure or struggling for ideas, think “which protein source should I start with?”, before selecting the accompanying carbs & fats. ⁣⁣
⁣⁣
There are many more protein sources not listed, and even many predominant carbohydrate & fat sources, which also contain some protein (e.g wholemeal bread, rice, avocados). This can be useful to know when looking to make informed food choices & working towards your goals. ⁣⁣
⁣⁣
𝐆𝐞𝐭 𝐢𝐧 𝐭𝐨𝐮𝐜𝐡 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧𝐲 𝐟𝐨𝐥𝐥𝐨𝐰 𝐮𝐩 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐫𝐞𝐠𝐚𝐫𝐝𝐢𝐧𝐠 𝐚𝐥𝐥 𝐭𝐡𝐢𝐧𝐠𝐬 𝐩𝐫𝐨𝐭𝐞𝐢𝐧! 💪🏼⁣⁣
⁣⁣
𝘏𝘢𝘷𝘦 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘸𝘦𝘦𝘬 🙏🏼⁣

𝐇𝐚𝐩𝐩𝐲 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫 💙⁣
⁣
You probably don’t need a “new” you. You probably could just do with a little more clarity & maybe some guidance towards hitting your goals as we enter 2024 💫⁣
⁣
If you’re a member at The Gym Group, Watford, you lucky devils will be able to find some ticksheet printouts on the front desk over the next few weeks to get you on the right track this January 🤝⁣
⁣
𝘎𝘪𝘷𝘦 𝘪𝘵 𝘢 𝘵𝘳𝘺! 𝘓𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘰𝘯 🙏 ⁣
⁣
𝐇𝐞𝐫𝐞’𝐬 𝐭𝐨 𝟐𝟎𝟐𝟒 🎉

𝐇𝐞𝐫𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩 🙋🏼‍♂️⁣⁣⁣⁣
⁣⁣⁣⁣
𝘐’𝘮 𝘢 𝘚𝘱𝘰𝘳𝘵𝘴 & 𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘚𝘤𝘪𝘦𝘯𝘤𝘦 (𝘉𝘴𝘤) 𝘨𝘳𝘢𝘥𝘶𝘢𝘵𝘦, 𝘧𝘶𝘭𝘭𝘺 𝘲𝘶𝘢𝘭𝘪𝘧𝘪𝘦𝘥 𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘛𝘳𝘢𝘪𝘯𝘦𝘳 & 𝘤𝘦𝘳𝘵𝘪𝘧𝘪𝘦𝘥 𝘕𝘶𝘵𝘳𝘵𝘪𝘰𝘯𝘪𝘴𝘵 🫡⁣⁣⁣⁣
⁣⁣⁣⁣
I now have more than 9 years experience, helping people to feel fitter, faster & stronger. I work with total beginners & seasoned gym veterans. I help to build confidence, optimise techniques & achieve amazing results 🏋️‍♀️⁣⁣⁣⁣
⁣⁣⁣⁣
𝘐 𝘸𝘢𝘯𝘵 𝘺𝘰𝘶 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧, 𝘢𝘴 𝘰𝘧𝘵𝘦𝘯 𝘢𝘴 𝘩𝘶𝘮𝘢𝘯𝘭𝘺 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 🙏🏼⁣⁣⁣⁣
⁣⁣⁣⁣
If you or a loved one would like a helping hand with your/their health & fitness goals at the moment, then feel free to get in touch! 📲⁣⁣⁣⁣
⁣⁣⁣⁣
𝐋𝐞𝐭’𝐬 𝐬𝐞𝐞 𝐰𝐡𝐚𝐭 𝐰𝐞 𝐜𝐚𝐧 𝐝𝐨! 🤝