Marc Grange Online Coaching

10/10/2026

Dad & Zac Track Morning ✅

A few weeks ago when Zac did the kids 2.5km run in Sheffield, he said he really enjoyed it and wanted to go for a run again as he’d like to eventually run a 5km with dad 😍

So today we popped over to the track to do some fun little intervals for him.

6 laps of 200m runs & 200m walks.

Warm up, intervals, cool down walk, subway & hot chocolate.

Decent body morning that 👌🏻

06/10/2026

Helen’s 100kg Squat ✅

Over the last few weeks, myself and Helen have been working hard on improving her max weight on a few lifts that she wanted to get stronger on.

So we put a plan in place 💪🏼

Each week we’ve looked to progressively increase the weight.

Some weeks it’s gone exactly to plan.

Other weeks… not so much 😂

But that’s training.

Today, Helen felt good 🙌🏻

So we decided it was time to push things a little further.

This was her first ever attempt at a 100kg squat… and she hit it for THREE reps 👏🏻👏🏻👏🏻

Helen has got some superb strength, and I’m looking forward to seeing just how far we can push this over the coming weeks.

Next week we’ll bring the weight back slightly, work a little more on the depth and keep building from there.

Then it’s a case of seeing just how strong she can get 💪🏼

100kg x 3 ✅

Not bad for a first attempt! 👏🏻

04/10/2026

So Proud - 5 x PB’s Today 🎉

This is what it’s all about for me!

The team working really hard towards their goals and just pushing themselves to be better every week!

All 5 of us today ran the fastest we have ever done over our race distances! 🙌🏻

Wes & Jonny rocked up to their first 5km run and both ran it in under 45 minutes.👏🏻👏🏻

Kirsty & Sherrile did the 10km race and again they both finished within seconds of each other with times under 1hr & 10mins 👏🏻👏🏻

And my goal this year was to try run a sub 50 minute 10km and I finally achieved this today!

What a great morning from all of us!

I may not be a running coach and I will never claim to be, however what I will do it push every one of my team as much as I can to show them what they are actually capable of achieving.

All 4 of these guys would never have thought they would have achieved this when they first started!

And today just showed them all what’s possible.

04/10/2026

01/10/2026

“CAN WE TAKE A MOMENT TO APPRECIATE THE WAIST PLEASE?” 😂👏🏻

That was the first message Kat sent me yesterday, accompanied by a photo of her proudly showing off her new work trousers.

Then came photo number two…

A picture from before we started working together, accompanied by:

“Before we started working together I thought I might have had a food intolerance…

Turns out I was just fat and bloated 😂”

HER WORDS. NOT MINE. 😂😂

But behind the humour, there’s actually a pretty incredible story here.

Kat is married, has two children and works full-time.

And like plenty of people, she’d successfully lost weight before.

The difference was HOW she’d done it.

Previously it had meant lots of running, lots of cardio and eating very little.

This time we did things differently.

We got her STRONG.

I introduced her to strength training for the first time.

We actually got her eating MORE food while still creating the calorie deficit we needed.

And instead of spending hours doing cardio, we built a routine that actually fitted around work, the kids and life.

It all started in her husband’s garage gym…

Although I think we can safely say Kat eventually claimed ownership of that 😂

She became stronger, leaner and her confidence grew.

Her routine became something she could actually maintain.

And now, more than a year into working together, we’ve hit another milestone.

Kat has left the comfort of the garage and now JOINED A GYM. 👏🏻

Something she never would have imagined herself doing when we started.

She’s now training 3 times a week, learning new exercises, using different machines and becoming more confident there every single week.

And THAT is the bit I love most.

Yes, the waist looks fantastic and the work trousers fit brilliantly.

(Plus we can rule out the imaginary food intolerance) 😂

But what we’ve really built is a completely different relationship with exercise, food and her own health.

One that works alongside being a mum, wife, working full time and also having a life.

And one that, over a year later, is still going strong. 💪🏼👏🏻

29/09/2026

Progress Not Perfection 🤘🏻

Lesson 2 - We stuck with the rhythm we learnt last week but added in some crash symbols and a drum roll.

Plenty for me to practice on now I’ve got my own little garage set up! 🥰

Let’s go 🤘🏻

27/09/2026

They Did It! 😍

Super proud of these 2 as they completed the junior 2.5km run in Sheffield.

A few weeks ago, they asked Dad if they could start running too! 🥰

Aubs then asked if she could have a medal too 🤣

So today seemed like a perfect place for them to start.

So proud of them ❤️

26/09/2026

THEY DIDN’T NEED ME TODAY… AND I COULDN’T BE PROUDER 🥹👏🏻

Back in April, I started what we jokingly called the Non Runners Club.

The idea was simple.

Get some of the team together, create a safe environment with no pressure and give people the opportunity to have a go at running.

It didn’t matter how fast you were.

It didn’t matter how far you could run.

It didn’t matter how many times you needed to stop.

Most of us didn’t even consider ourselves runners 😂

Fast forward a few months and watching everyone progress has been incredible.

But today was probably one of my proudest moments as a coach.

I have the kids this weekend, which normally means there’s no group run.

Except the team decided…

Why should that stop us?

So they organised it themselves and went anyway!

I managed to nip down and see them in action and there were wins everywhere 👏🏻

Wes pushed today and ran his furthest distance so far on his coaching journey.

Sherrile has been building towards 10km and TODAY SHE DID IT! 🔥

Sarah ran her first 5K in a long time last week and today pushed on again to hit 10km 👊🏻

John has been dealing with an injury but got himself back out for a comfortable lap.

And even those who couldn’t make it were getting their wins elsewhere…

Faye has been working towards a sub 35 min 5km & TODAY SHE BROKE IT! 🙌🏻

And Amrik, who hasn’t run 10km for months, went out and got one done too.

What a morning! ❤️

Obviously as a coach I help people lose weight, get stronger, improve their fitness and achieve things they didn’t think they could.

But THIS is why building a community around what I do means so much to me.

People supporting each other.
People pushing each other.
People celebrating each other’s wins.

Seeing something we started together grow into a team that genuinely wants to keep showing up for each other is pretty special.

And that makes me incredibly proud 😊

24/09/2026

OVER 30KG LOST… BUT THAT’S NOT THE MOST IMPRESSIVE PART 👏🏻

I’ve worked with Richard for many, many years.

He’s followed me around different gyms, different studios and even during lockdown we found ourselves training outside in the local park 😂

And all these years later, he’s still here.
Still turning up early in the morning.
Still putting the work in.

And still looking for ways to get better.

The physical transformation is incredible.
Richard has lost over 30kg in body weight.

But his journey has never JUST been about losing weight.

It’s been about improving his overall health and wellbeing too.

Over the years he’s invested in many fitness based test & scans!

Tests that have looked at his body composition and muscle mass, his grip strength testing, general blood tests and also aerobic capacity testing (that look at things such as his VO2 max and cardiovascular fitness).

Every time we get another set of results, we ask:

“Right, what can we work on next?”

Sometimes it’s his strength.

Sometimes it’s fitness.

Sometimes it’s adding muscle.

Then we adjust what we’re doing and get to work.

Because the goal was never just to make Richard lighter.

It was to make him healthier, fitter and stronger too for his family

One of my favourite examples is seeing him back out on his bike. 🚴🏻

When he was carrying the additional weight, he didn’t feel fit or strong enough to ride.

Now he’s over 30kg lighter and he’s doing it again.

And we’re not finished.

We’re now focusing more on building strength, adding muscle, improving his fitness and continuing to improve his overall health.

After all these years, I’m incredibly grateful that he still trusts me to be a small part of that journey.

And he hasn’t got bored of my asking him for 2 more reps 🤣

30kg+ lighter.
Stronger.
Fitter.
Back on the bike.
And still wanting to get better. 👊🏻

Absolute credit to yourself, Richard. 💛

22/09/2026

Master The Basics 🥁

My first drum lesson down and I absolutely loved it.

I can’t dance or floss to save my life but I do actually have some rhythm apparently 🤣🙌🏻

I’ve always wanted to learn how to play the drums and have been putting it off for years, but sometimes in life, if you want to do something, you just need to go do it!

So now I’ve decided to do it!