Physique Wise

50 and in his best shape yet.

Marcus joined us as an online coaching client with a clear goal - to hit his 50th birthday feeling fitter, leaner, and stronger than ever. With a structured plan, regular check-ins, and accountability built into his week, he executed consistently from wherever he was.

Over the past 11 months, he’s dropped 6% body fat to 13.3%, all while maintaining his muscle mass - a true reflection of doing things properly, not quickly.

Marcus never needed to be in the gym with us in person. This is exactly what Signature Fitness Online Coaching is designed for - giving you the structure, support, and direction to get real results, no matter your location or schedule.

If you’ve been thinking about taking that next step, this is your reminder of what’s possible.

A bit of a Throwback Thursday to where it all started as a fresh faced PT at Soho Gyms in London.

Stumbled across this picture the other day and it got me thinking about the main message I would impart on someone after spending 18 years helping people with their health & fitness.

I think it would boil down to 2 key messages:

1. Don’t take your health for granted. You get one body so make sure you so your best to look after it. We all have a million and one problems until you have a health issue and then you realise you only have one problem. Take good care of yourself.

2. Consistency trumps perfection every day of the week. Do not chase perfection. Do what you can, as often as you can, for as long as you can. If you get in the habit of training regularly, never stop, because starting again takes a huge amount of effort. Keep showing up and do what you can.

Here’s to another 18 years ✌️

THE GOOD NEWS POST YOU HAVE BEEN WAITING FOR…

With great sadness and much joy (anyone who has fostered a dog will understand!!) we can confirm Elsa has joined her new big sister Olive and her new family!

What an incredible story.

I was told whilst on holiday that we were picking up a dog from Woollongong.

“Sure” I said (I mean, what else can you say 🤷)

“She’s cute. Look at her. She was supposed to be put down. We can’t let that happen”

We have fostered several dogs previously but none so young (Elsa was just 12 weeks when we picked her up).

We had no idea what to expect but what unfolded was a joyous 8 weeks or so that has ended in her finding the perfect home.

What to say about her other than she has been an absolute delight from start to finish. A huge heart with seemingly endless love for all around her (including Harry who still delights in putting her in her place)!

When she wags her tail she in fact wags her whole body in what seems like some kind of weird salsa dance, but who can resist those hips?!

Her face is a thing of beauty and she likes nothing more than to snuggle close at night, safe, secure and happy.

None of this was my idea. I just go along for the ride. My wife takes the hard step. She steps up and takes action where others may sit by. It takes a lot of courage and bravery to foster a dog. It carries an emotional toll that often goes unrecognised. But the satisfaction you gain from seeing the dog flourish cannot be put into words.

We love you Elsa & we know you have gone to the best home possible ❤️

Hyrox Photo dump 📸

3rd Hyrox in the bank and fastest time yet. Felt tough the whole way through but happy with the time!

My face on the Sled Push and Lunges tell the story.

Also happy to represent throughout the race 😝

Until next year…

And you thought you had a tough coach!

What excuses are you making for not getting started?

Progressing slowly in the right direction is far better than progressing quickly in the wrong direction.

This is where a good coach plays their role - ensuring you are focusing on the factors that matter to ensure you are ‘climbing the right mountain’.

Over the years many clients have come to me with their priorities in completely the wrong order. Placing far too much emphasis on things that aren’t particularly important.

So don’t worry if your progress is slow - just ensure you are focusing on the right things.

If you’re ready to take action, we are ready to guide you…

MEASUREMENT 📏

It’s hard to know whether you are making any progress without some form of measurement.

Body fat measurements are a great way of tracking body composition progress. Whilst scale weight can be useful, it doesn’t tell the whole picture. Scale weight will measure your total mass. Measuring body fat will allow you to determine how much of that weight is fat vs lean body mass.

If you want to get leaner this year make sure you are using more than just the scale to measure your progress