Mark PT Cox

Coming to you this June 2026!!

Are you thinking about getting into running but have concerns about joining a traditional run club?

Then read on as this could be for YOU!!

Hello Bannatyne Norwich west members!

Are you looking to start your running journey or get better at running?

If so, then I’ll be running a 6 week course ideally for beginners, so get your entries in early.

We aim for a fun and safe place to be with a real community feel.

No one should feel out of place.
It’s as much about mental wellbeing as well as physical fitness.

Running has given me so much joy over the years and just being outside is massively therapeutic.

I’m looking for 6 of you (adults only) to join me for one hour each week on Friday evenings at 6:30pm for this great opportunity to improve your fitness.

The plan is to build up to 5k distance.

During this time we will be looking at different running drills and all these other elements to help you get the maximum out of your running journey. Here they are:

🏃‍♀️warming up
🏃‍♂️Mobility
🏃‍♀️Strength and conditioning exercises
🏃‍♂️Hydration and fuelling
🏃‍♀️Recovery
🏃‍♂️Shoe and gear advice/budget
🏃‍♀️Injury prevention *

You will be able to book on via the Bannatyne app.

Please register your interest now as I only have space for 6!!!

I am happy to answer any concerns you may have before committing to the 6 weeks.

Remember, Fridays at 6:30pm starting June 12th!!!

It’s all included in your membership so no extra fee.

Message Mark or contact the club for further information!!

New to running or want to get faster?
Then read on as this could be for YOU!!

Hello Bannatyne Norwich west members!

Are you looking to start your running journey or get better at running?

This will be a 6 week course ideally for beginners, so get your entries in early.

I’m looking for 6 of you (adults only) to join me for one hour each week for this great opportunity to improve your fitness.

We are looking to do these sessions on Friday evenings and these are free to you members.

The plan is to build up to 5k distance.

During this time we will be looking at different running drills and all these other elements to help you get the maximum out of your running journey. Here they are:

🏃‍♀️warming up
🏃‍♂️Mobility
🏃‍♀️Strength and conditioning exercises
🏃‍♂️Hydration and fuelling
🏃‍♀️Recovery
🏃‍♂️Shoe and gear advice/budget
🏃‍♀️Injury prevention *

You will be able to book on via the Bannatyne app.

Message Mark or contact the club for further information!!

Hey
I’m running the Holkham 10k on April 19th raising money for pancreatic cancer action.
Having lost my grandfather in 2002 to this horrible disease and more recently seeing a friend suffering with it too I felt I wanted to give my support.
With April being an extremely busy month for raising money for great charities with various marathons and half marathons taking place, it can be overwhelming.
Whatever you can give, no matter how small it could make a difference.
Thank you 🙏

Had a great first race of the year at Lingwood for season opener that is their spring duathlon, although I forgot to get my cycle shoes out of my transition bag so had to do the whole 19 mile ride in my trainers 😫😂
Great to see so many familiar faces and great chatting to Liam Gentry as always who finished second and had a good chat with winner and pro triathlete Joe Skipper too. Good times and more races to come!! 🏃🚴🏃

Culford sprint triathlon here we go!!
Was a good course today! The usual 3 lap route had to be changed due to a road closure so it was a single lap today up towards Brandon and Elvedon!
Pretty windy but, as always this is a great course for anyone wanting to start their first triathlon too.

A collection of my iPhone pics from the Lake District epic climbing weekend!
Thoroughly enjoyed despite having a bout of man flu! Superb weekend!!

We are now into February and many people have hit the gym with all the best intentions - some are pushing on where others have fallen by the wayside.

Don’t be one of those who gives up but it’s important to give yourself that reason to persevere.

So do you think we all share one reason to get fit??

Definitely not! You must decide your own motivation for choosing to embark on a new fitness regime.

It could be:-

To look good

To feel better about yourself

To improve your own sporting prowess

To please family members/friends who might be worried about your health

For your own concerns about your health

For social reasons ie to meet new like minded people

To kickstart your day/ week

All of the reasons above I have come across many times.

What’s most important is what’s going to make YOU happy, not just content.

Choose wisely!!

We are heading into MMXXV

I’d like to thank once again my clients for keeping me busy and challenged again through 2024. It’s always a pleasure to see you progress and become healthier versions of yourselves.

The key is to keep moving more than yesterday.

As we head into the new year, you may want to look at changing things up.

➡️ Work as many muscle groups as you can. Like with your diet, have a balanced workout. Don’t overdo the cardio.

➡️ reduce that time you spend sat down in front of tv screens and endless phone scrolling. Choose a book or podcasts as an alternative.

➡️ ensure you’re getting enough quality sleep. This might mean going to bed a little earlier.

➡️ don’t compare yourself with others. Be the best YOU can be and better than YOU were yesterday. Don’t beat yourself up if you have an off day either.

➡️ avoid quick fixes and fad diets, steroids. There are lots of so called influencers out there promoting quick fixes and have no life experience. Be careful who you follow.
None of these have sustainability. Be in it for the long haul.

➡️ dietary adherence - know your food types and control portion sizes. Plan what goes on your plate in this order :
Protein + veg + starches + fats

➡️ ensure mobility is part of your daily routine - look after your spine. Check my posts.

➡️ be accountable - start or continue a plan and see it through without excuses

➡️ enjoy the journey - it’s the best part.

Happy New year 🥳