• Barbell Squat
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    Barbell Squat

    The barbell squat is a compound exercise that targets multiple muscle groups, with a primary emphasis on the lower body. It’s considered one of the most effective and functional exercises for building strength and muscle mass in the legs, particularly the quadriceps, hamstrings, and glutes. Additionally, it engages the core, lower back, and stabilising muscles throughout the body.

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  • ,

    Bulgarian Split Squats

    Bulgarian Split Squats, sometimes referred to as “rear foot elevated split squats”, are a dynamic and effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilising muscles. This unilateral movement, originating from Bulgaria, has gained widespread popularity in the fitness community for its ability to enhance lower body strength, muscular balance, and functional flexibility.

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  • Prowler Push
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    Prowler Push

    The prowler push is a strength and conditioning exercise commonly used in fitness and athletic training. It involves pushing a sled-like apparatus called a prowler across a flat surface. The prowler typically has two vertical posts for handles and a low frame where weight plates can be loaded. Here’s how you can perform the prowler push: 1. Setup 2. Starting Position 3. Execution 4. Variations 5. Benefits Always warm up before performing strenuous exercises like the prowler push, and if you’re new to this exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare…

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  • Week 15 – Update
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    Week 15 – Update

    Day 105 End of Week Fifteen – 3 November0.5kg (1 lb) weight loss Total weight loss, to date19.2kg (42.3 lbs / 3st) Which is a loss of 17.5% of my starting body weight. It’s been a successful week, even with just 0.5kg of weight loss! I’ve started taking Creatine Monohydrate which is one of the most successful supplements available. It’s proven to help increase muscle mass when combined with resistance training. One of the effects of Creatine is that muscles take on water. Muscle mass has increased this week by 1.6% to 72% whilst fat mass has reduced to 24.3%.…

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  • Milestone Monday
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    Milestone Monday

    Although my key metrics are taken on Fridays, I do weigh in daily which gives me muscle/fat/water mass, lean mass, visceral fat, pulse wave velocity, vascular age, nerve health, etc as well as weight… It’s only Monday and I’ve already seen some great results this week. Day 108 and Milestones galore… let’s call it Milestone Monday  I’ve been setting goals in the Nutracheck app in 10kg chunks. First 10kg went on Day 53 (12th September), and here we are just 55 days later as the second 10kg goal has been reached! Goal now reset and my app is targeted to…

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  • Weekend Away
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    Weekend Away

    So last Saturday was a break from ParkRun at Stanley Park and the chance to relax with friends. First Saturday of the month I jump in my car and head down to the Jaguar Breakfast Club – normally held at the British Motor Museum, Warwickshire. More often than not I choose to drive down on the Friday afternoon and stay overnight nearby, as was the case this time around. It just happened to be that Coach Ken was also coming down to this meet and was staying over on the Friday evening too. This was the first time we’ve had…

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  • Week 16 – Update
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    Week 16 – Update

    Day 112 End of Week Sixteen – 10 November2kg (4.4 lbs) weight loss Total weight loss, to date21.2kg (46.7 lbs / 3st 4.7lbs) Which is a loss of 19.3% of my starting body weight. And another consistent successful week. Last Friday was an early start in the gym before driving down to Banbury to meet up with Coach Ken for our first catch-up since I started my fitness reboot, loads of chat, and a great dinner at Miller and Carter’s steakhouse! It was a week off from ParkRun, but I was back in the gym and on the treadmill on…

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  • ParkRun #4
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    ParkRun #4

    Sitting in the car at Blackpool Sports Centre, and it’s almost time to walk to the Clock Tower for ParkRun #4. OK, it’s actually ParkRun Blackpool #275 but it’s #4 for me. Ah… that familiar walk to the Clock Tower in Stanley Park. A beautiful day, blue skies, sunshine but a chilly 6°C. Remembrance Weekend… and so a minute’s silence was observed at 9am. Artwork by ParkRun Blackpool’s Chalk Guy … and then we were off for another 5K, 3.1 miles, 2 laps around Stanley Park. I had picked up a calf injury at the gym during the prowler push…

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  • Mark’s Motivational Monday #1
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    Mark’s Motivational Monday #1

    Becoming Strong Doesn’t Start In The Gym. It Starts In Your Head.

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  • The 20% Milestone
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    The 20% Milestone

    Day 116 – Quite a significant milestone today… Hitting 22kg of weight loss means I have now waved goodbye to 20% of my starting body weight, well 20.02% if we want to be precise!

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Please support Bowel Cancer UK via my JustGiving page, as I prepare and train for the Great North Run 2024

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