Miguel Romao Personal Training

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Miguel Romao Personal Training

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🔥 Helping you look like you actually train
🍽️ Simple training + nutrition
🤝 The coach you come to when you've tried everything else
⬇️ Start here

👇🏽FREE 7-Day Kickstart ⬇️
https://miguelromaopt.aweb.page/30-day-fat-loss-busy-parents

07/10/2026

Peanut butter isn’t “bad”. Watermelon isn’t “good”. But the same calories can look VERY different on your plate. 👀

If you’re trying to lose body fat, choosing more foods that give you a bigger portion for less calories can help you feel fuller and make sticking to your target easier.

fruit (and no the sugar in fruit isn’t bad for you 😡) veg, potatoes, lean protein and yoghurt. You can still enjoy peanut butter and other higher fat foods, just be mindful of the portion, because those calories clock in fast 😂

You don’t need to eat as little food as possible. You need to find a way of eating that supports your goal without leaving you hungry most of the day… unless you genuinely enjoy being hungry 😬🤣

01/10/2026

You put the effort in.

Then you look in the mirror and think… “Why don’t I look like I actually train?”

So you start questioning everything.

Should I lose fat first?
Am I eating too much?
Do I need a different programme?

Another search. Another opinion. Another fresh start and hours, days worth of getting into a social media hole of what to do just to get massively overwhelmed with contradicting information.

He came to me feeling overwhelmed by the advice out there. He wanted to get leaner, feel more confident in the gym and finally see his effort paying off.

We gave him a clear direction with his training and nutrition, then kept reviewing and adjusting it together.

From 79.3 kg to 65.3 kg - 14 kg down.
His estimated body fat has gone from 22% to 14.6%.

But the photos only tell part of it.

He’s more confident in the gym. He’s sending over exercise videos so we can work on his technique. He understands what he’s doing and how it connects to his goal.

That matters. Because looking better feels good.. but knowing how to keep moving forward changes things.

Next, we’ve planned another 4–5 weeks of fat loss, reviewing as we go, with the aim of getting closer to an estimated 12% body fat.

Then we’ll move to maintenance and bring food back up so he’s fuelled for travelling around Australia, feeling in the best shape of his life.

When he gets back, A muscle gaining phase to build on what he’s achieved.

Each stage has a purpose. He knows what we’re working towards.

If you’re training, trying to eat better and getting fed up because your body still doesn’t reflect the effort…

DM me “PLAN” and tell me what you’ve tried and where you’re stuck.

Let’s work out what you actually need to move forward. 💪

26/09/2026

The shopping list I pretty much used every week to lose 15kg of body fat and am now using to gain muscle

DM ‘MEALS’ and I’ll send you the meal plan I used this shopping list for

25/09/2026

How I meal prep my chicken for 3-4 days 🍗

23/09/2026

15kg down in under 10 weeks.

And no, I didn’t eat a different “healthy” recipe every day.

A lot of my meals were ridiculously simple.

The same breakfasts.

The same lunches.

A few go-to and questionably ‘edible’

Protein at every meal…

Fruit and veg (sometimes 👀🤣)

AndFoods I actually enjoyed.

Because when your goal is to lose a significant amount of body fat, you don’t need more complicated recipes.. You need meals that are, high in protein, Filling, Easy to prepare,easy to repeat, enjoyable enough that you don’t want to quit after 2 week

The boring answer is usually the effective one.

And once you’ve got a handful of meals you know fit your calories, protein and lifestyle, eating well becomes a hell of a lot easier with meal prepping and consistency

The goal isn’t to eat “perfectly”

It’s to make the right choice and the easy choice often enough that your results take care of themselves

If you’re trying to get leaner but constantly overcomplicating your food, DM me MEALS and I’ll show you how I’d simplify it.

22/09/2026

You don’t need to train JUST to lose weight…

You need to train because you’ve got a life to live, to have the strength to pick your kids up without thinking about it, walk up the stairs without feeling wiped out, have the confidence to take your top off, be able to play a sport, go hiking, move furniture, get off the floor or just feel good in your own body. And as life gets busier, it’s ridiculously easy to put yourself at the bottom of the list.

Work comes first.

Family comes first.

Everyone else comes first.

Until eventually you realise you’re tired, weaker than you used to be, carrying more body fat than you’re comfortable with and avoiding things you used to enjoy.

That’s why I don’t think training should just be about getting smaller and losing weight… because a lot of people that get in that mindset, when they get to their goal weight…. They stop training and back to old habits. Training should have more than 1 purpose.

It should make you more capable.

Stronger.

Fitter.

More mobile.

More confident.

And be prepared for whatever life throws at you.

Because the point of getting in shape isn’t to spend your life worrying about your shape.

It’s to build a body you can actually use.

That’s what I want my clients to get from training.

Not another 6-week punishment.

Not living on chicken and rabbit scran

Not spending hours doing cardio.

Just structured training, built around your life, that gets you stronger and keeps you progressing.

I’ve got 1 space opening for 1-1 coaching next week.

If you’re busy, you’ve let yourself slip down the priority list and you’re ready to start feeling like yourself again, DM me “COACHING” and I’ll send you the details.

21/09/2026

Best shape of my life by October 11th, my birthday 🎂

Still on.

I’ve gained a little body fat transitioning from my fat loss phase into a muscle gaining phase, but I’m now around 74.3kg and sitting at a body fat level where I genuinely feel my best.

Not so lean that my energy, hunger and sanity go to s**t.

Not so much body fat that I’m uncomfortable in myself and hiding under baggy hoodies like I was at the start of the year.

The plan has now shifted towards building more muscle, with extra volume on my weaker areas: calves, upper chest, traps and arms.

And motivation… the one everyone waits for but never comes round… Can I be arsed training hour and a half, 5 days a week?

Getting 15k steps.

Drinking enough water (3-4 litres per day)

Meal prepping.

Eating enough protein.

Planning my food.

Sleeping properly.

Recovering.

Not really 😂 ideally I’d also love to spend all my spare time watching films and eating cheesecake

But can I be arsed feeling out of shape?

Feeling uncomfortable in myself?

Having no confidence?

Feeling s**t every day?

Being a poor role model for my daughter?

Feeling like an imposter telling clients to train, eat well and stay consistent when I’m not doing it myself?

No.

Everything has consequences.

You can absolutely choose not to train, eat well or stay active.

But you also have to accept the consequences that come with that choice.

Equally, if you want to get in shape, feel strong, confident and capable, there are things you have to do consistently.

You don’t need to love the process (although there are ways you can make it enjoyable)

You just need to decide which consequences you’re willing to live with.

October 11th. Let’s see what we can build 💪

18/09/2026

🚨12 weeks of hard graft 🚨…. This client is a perfect example of why online coaching is about much more than being given a workout plan… chatGPT can do that for you but will you actually do it? 😂 (I know the amount of people out there that have programs sat in their notes and still haven’t started them👀)

When we started, she’d never been to a gym before.

She was a busy mam, working, exhausted and nervous about using weights and machines.

So we built a plan around HER life.

Over time, she became confident enough to train independently, send me videos of her exercises so I could coach her technique, and build habits that actually stuck.

And now we’ve finished working together…

She’s STILL going to the gym.

She’s STILL training.

She’s STILL maintaining the habits we built.

Of course, her physical transformation is fu***ng insane...

But seeing someone go from “I’m too nervous to use the equipment” to confidently training on their own is exactly why I do what I do, love every minute of it and very proud of how far she’s come

You don’t need to already be fit, confident or know what you’re doing to start.

You just need the right structure and someone to guide you.

If you’re in the same position she was, DM me “ONLINE” and I’ll show you how my coaching works.

16/09/2026

I don’t want people to just get better at going to the gym.

I want them to get better at being and feeling a human should

There’s nothing wrong with sitting on a machine, doing 3 sets of 12 and calling it a workout.

Machines have their place.

But if every session is just sitting down, moving a weight from A to B and going home, you’re probably leaving a lot on the table.

I want your training to make you stronger, fitter and more capable outside the gym too.

That’s why you’ll see exercises like these in my training.

Kettlebells that make you control your whole body.

Lunges that challenge your balance and stability.

Overhead pressing without something holding your back in place.

Carries, getting up and down, moving under fatigue, changing direction…

Basically, exercises that ask a little more from you than:

“Please move this weight 12 times.” 😂

Because the goal isn’t just, “I can lift more.”

It’s als, “I can DO more.”

Play with your kids without feeling completely knackered, have energy in the day, not feeling stiff as a board, pick something up off the floor confidently, carry the shopping, climb a hill, get up from the floor and try something you’ve never done before.

That’s what I mean when I talk about becoming stronger and more capable.

And yes… Beth was kind enough to be today’s guinea pig 😂

We actually did the full 30-minute workout before deciding to film it for content.

So if we both look finished, that’s why 😂

She then had to do it again while I filmed.

Thoughts and prayers for Beth.

And if you’re someone who’s never really known what to do in the gym, or you’ve been turning up, doing random exercises and wondering, “What’s the point? I don’t feel like I’m getting anything from this.”

I’m working on something that might help.

More on that soon 👀

09/09/2026

WEEKLY CLIENT CHALLENGES 🏆

Because sometimes workouts and the process of getting in shape can become a bit of a slog so we’ve got to introduce a bit of fun 👀

Motivation can dip, life gets busy, getting yourself into the gym or staying consistent isn’t always easy.

So I’ve started introducing weekly challenges for my clients, different challenges, different goals and a different prize every week.

This week:

🏋️ MAX REPS GOBLET SQUATS

👩 Women: dumbbell = 20% of bodyweight
👨 Men: dumbbell = 30% of bodyweight
👩🏻‍🎤 OTHER: 🤷🏽‍♂️

As many good quality reps as possible.

🏆 Winner gets a £10 Starbucks gift card.

Is it a completely healthy competition?

…We’ll use the word healthy loosely 👀😂

Training shouldn’t always feel like a chore. It should be something you enjoy, get better at and become more capable through.

And if a little competition, a prize and the chance to beat others around you makes you push a bit harder…

I’m all for it 💪🏼

Who’s taking the Starbucks this week? ☕️🔥🤔

Address

Carlisle

Telephone

+447450907161

Website

https://linktr.ee/mrfitnesscoaching

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