Miguel Romao Personal Training

8.3kg down. 4.2% body fat. Nine weeks (1 week more than the current 8 week programme 👀)

Now before you scroll off thinking “here we go, another one”, that’s not what I’m selling.
Because I’ve got someone else starting this program whose goal has nothing to do with weight. Hers is simply to walk into a gym and not feel like everyone’s watching, and overcome that gym fear.

And she knows that paying me and having me on her phone to contact me at any point and through the accountability is the thing that’ll actually get her through the door. Not another app. Not another plan saved in her notes or good old chat gpt.

Here’s what I reckon most people get wrong (correct me if I’m wrong)
You’re not sat on the sofa at half eight thinking “I need to lose two stone.” You’re thinking something quieter than that. Something like, what if this is just who I am now. What if I’m the person who starts things and stops and keeps giving up? - I’m happy to be corrected 🤔

That’s not a weight problem. That’s a confidence problem wearing a weight problem’s coat.
Eight weeks won’t fix your whole life. I’m not going to pretend it will, it might get you great results physically if that is your goal,
But eight weeks is enough to stop dreading the gym. Enough to know what you’re doing when you walk in. Enough to eat properly on a consistent basis and build better habits around it. Enough to go three weeks without giving up then restarting again Monday 👀
And when you finished the 8 week, you’ll go with something you didn’t have before. You’ll actually know what you’re doing and be able to keep that up for life.
That’s the point, not dependency on paying someone for the rest of your life… Confidence is what you’ll get.
£100 for eight weeks. £1.80 a day. Less than that meal deal with that horrible sarnie covered in mayo you’re not really enjoying…don’t pretend you are… they’re minging 🤣

The 8Week Stronger Body Project starts 7th September. Someone dropped out last night so there’s one space left.

£100 until the 31st. £150 after, if it’s even still open.
Comment FOUNDING and I’ll send you what’s actually involved. No sales pitch, if it’s not right for you I’ll tell you.

I was training in both photos.

The difference was In the first one I had no nutrition target, no physical goal and nothing to really hold myself accountable to.

I was basically just training hard and hoping I’d eventually look different… or wasn’t thinking at all clearly 🤣 I was too focused on growing my business and providing a better service for clients.

In June I gave myself a proper goal, set clear targets for my training, nutrition and steps and built it around running a business and having a family… not around living like an 18 year old with f**k all else to do.

8 (or 9? Ish🤣) weeks later, I’d achieved the goal… a goal that I initially set myself out to hit by my birthday which was still 10 weeks away from this end result, goal achieved 10 weeks early.

Now, I’m a saddo who tracks everything to the gram, food, water, workouts etc and everyone’s life, starting point and capabilities are different, so I’m not promising everyone the exact same result. But what I will promise is that in 8 weeks you can build better habits, routines and have a structure you can pretty much stick to for ever if you put your mind to it.

But having a clear goal, a plan that fits your life and someone holding you accountable makes a massive difference.

That’s exactly what we’ll set up inside my 8-week programme.

It’s currently £100 for the full eight weeks, which works out at less than £1.80 per day… not even half the price of a coffee, which is a no brainer…? 🤷🏽‍♂️

I’ve still got a few spaces left. DM me FOUNDING and I’ll send you the info. 6/10 spots now taken 🤩🏋🏽‍♀️

If you’ve wanted proper coaching but the cost has held you back, I’ve created a more affordable way to work with me.

My 1-to-1 diary has reached capacity, and I’m not willing to keep adding sessions at the expense of my clients, my family or the quality of my coaching.

So, on Monday 7 September, I’m launching the first 8-Week Stronger Body Project (online coaching)

A structured online coaching designed to help you:

• Lose body fat
• Build strength
• Improve your nutrition
• Stay accountable
• Make progress without needing a perfect routine

You’ll receive structured training through my app, straightforward nutrition guidance, weekly accountability and ongoing support.

There are 10 founding places available at £100 for the complete eight weeks until the 25th August then prices will increase to £150 until slots are filled.

If you’re ready to stop starting again and been struggling to stay on track, DM me FOUNDING and I’ll send you the details.

Know someone who might need this? Send them the post plz and ty xo

85.1kg ➡️ 72kg.

Cutting phase complete. Now it’s time to build.

This week I started reversing out of my deficit and towards a muscle-gaining phase by increasing my calories.

Despite eating more, my weight continued to drop, and I finally hit the goal weight I originally set myself.

That doesn’t mean increasing calories magically caused the weight loss. It simply shows that, even after the increase, I was probably still below maintenance and the downward trend hadn’t finished yet.

Calories are going up by another 200 this week. The aim is to find a reliable maintenance baseline before focusing properly on better training, recovery, strength, muscle growth and work on some key areas of muscle imbalance, postural issues and areas I want a bigger focus on like shoulders.

I’ve achieved the smaller and leaner body.

Now I want to build the stronger, more capable one.

The goal isn’t just to look good, it’s to build a body that works as good as it looks.

Next phase begins. 💪

Big happy 4th birthday to my little princess ❤️