Marc Grange Online Coaching

Me Looking For That Shortcut!

Still can’t find it 😂

So I guess I’ll just have to stick with:

✅ Training consistently
✅ Moving daily
✅ Eating well more often that not
✅ Prioritising sleep & hydration
✅ Staying patient & consistent

Funny how the boring stuff always works!

Happy Friday!

Sarah’s Journey!

Marc has been fantastic to work with. Since starting with him, I’ve become noticeably stronger, more confident, and much more comfortable in my training.

His plan has been completely tailored around my lifestyle, so I’ve still been able to enjoy holidays, nights out, and time with family while making real progress.

I came back from the Tokyo Marathon injury-free, which is a huge achievement for me, and I genuinely feel the difference from adding strength training into my running routine.

Marc has helped me improve not just physically, but mentally too, and I’ve noticed a real change in my body composition and how my clothes fit.

I genuinely feel better in myself and more confident overall.

What I really appreciate is that Marc has made the whole process feel easy to stick to.
It’s been a great balance, and the results have been absolutely brilliant.

I’d highly recommend him to anyone looking to get stronger, improve their running, and feel better in their own body.

Sarah V

“I Don’t Have Time To Track.”

This is one of the most common things I hear from people who want to lose body fat.

But here’s the thing…

In almost every area of life, we track the things that are important to us.

👶 Our Children

Parents track feeding times, sleep schedules, and medication when needed because having accurate information helps them make better decisions.

💰 Our Money

Most people know roughly what’s in their bank account. If they’re spending more than expected, they look at the numbers rather than guessing.

⛽ Our Fuel

Nobody waits until their car breaks down before checking how much petrol they have left. We monitor it because we know running out creates problems.

Your nutrition is no different.

If your goal is to lose body fat, tracking your food isn’t about being obsessive.

It’s about understanding what’s happening and whether what you’re doing is actually working.

When you track your food, you learn:

✅ How much energy you’re consuming

✅ Whether you’re in a calorie deficit

✅ If you’re eating enough protein

✅ Where small changes could make the biggest difference

Without tracking, you’re relying on guesswork.

When progress stalls, guesswork doesn’t tell us why.

It doesn’t show patterns or highlight where changes need to be made.

It doesn’t give us the information needed to make better decisions.

If you’re serious about changing your body composition, a few minutes spent tracking your food can help you make better decisions and get better results.

In 8 years of coaching, I’ve noticed one pattern:

The clients who make the most progress are almost always the ones who track consistently. 👀

Not because they’re more motivated.

Not because they’re better.

And not because they have more time.

It’s because tracking gives us the information we need to make the right adjustments when needed.

So if you’re not seeing the results you want, but you’re not tracking what you’re eating…

You’re asking for answers without collecting the information needed to find them.

Let that sink in.

Yes, it’s tedious.

Yes, it can be a pain.

But it works.

Thank You May!!

Girls Birthdays
Family Memories
Dad Life
Plenty Of Good Food
Some Medals
Team Events
Personal Achievements
Clients Smashing It
Business Is Good
Spurs Stay Up 🤣

June….. More of the same please! 👊🏻

⚠️ THIS TIME NEXT WEEK! ⚠️

My 6 Week Online Coaching Programme will be underway.

And if you’ve been sitting on the fence wondering whether now is the right time to get started…

This is your reminder to start 😊

Are you fed up with:

❌ Starting again every single Monday and giving up again by Wednesday?
❌ Trying the latest fad diet that promises quick results?
❌ Feeling uncomfortable in your own skin?
❌ Knowing exactly what to do but struggling to stay consistent?

If so, this programme is perfect for you.

Because over the next 6 weeks, I’ll help you build the things that actually create long term results:

Things like:

✅ Structure
✅ Accountability
✅ Consistency
✅ Better habits
✅ Nutritional support
✅ Training guidance
✅ A routine that fits around YOUR life

This isn’t a crash diet & it certainly isn’t a “6 Week Challenge.”

And I’m certainly not promising miracle transformations in just 6 weeks!!!

But what I am promising is real coaching, real support and a proven plan to help you feel fitter, healthier, stronger and more confident heading into the summer.

Imagine arriving at your holiday feeling proud of yourself because you’ve actually followed through on what you said you were going to do.

That’s what this is all about.

⏰ So….. We start in just ONE WEEK.

⚠️ There are…. Limited spaces remaining.

Once they’re gone, they’re gone.

So if you’ve been sitting on the fence or you’ve just been thinking about making a change, don’t leave it until the week before your holiday.

Send me a DM with SUMMER

And I’ll send you all the details 😊

Another Saturday & Another Non-Runners Club!

9am Rolled around and once again, a fantastic group of people turned up with no egos, no expectations, and no pressure.

Just people showing up to move, challenge themselves, and some spend time with like minded people.

Some ran one lap, some ran two, and then afterwards we grabbed a coffee, got some steps in, had a chat and enjoyed what this community is all about.

What was brilliant to see today was a few new faces joining us for the very first time.

Taking that first step can often be the hardest part, but they showed up, got moving, and became part of the group straight away.

That’s exactly what the Non-Runners Club is all about for me!
It’s not competing with anyone else, not worrying about pace, distance, or what anyone else is doing.

It’s simply about turning up, doing what you can, and becoming a slightly better version of yourself than you were yesterday.

Days like today are a great reminder of why I love what I do.

Seeing people grow in confidence, push beyond what they thought they could do, and support each other week after week is genuinely priceless.

It’s All Gone! 😢

After 3 years, today Zac decided it was time to chop off his locks!

I’ve gotta admit, I was gutted when he said the time had come but after, I couldn’t believe how grown up he now looks.

He’s buzzing and happy with the outcome and that’s all that matters.

Time to admit my little boy is now becoming a pre teen!

Massive thanks to Gemma who always looks after Zac and I think she was just as emotional today as I was 🤣

May Is The New January!

I’ve genuinely been amazed by the number of people who have reached out for help or support with their health and fitness this month.

We’ve welcomed 10 new clients in May alone, and honestly, I’m just really proud that so many people have decided to prioritise themselves and take that first step.

It’s easy to think we need to wait until January, a Monday, or “for the right time” to start focusing on our health…

But the truth is, you can literally start at any point.

Let’s be honest… May isn’t exactly the month people usually associate with fresh starts and motivation.

Which is why it’s been so refreshing to see so many people taking action this month.

Maybe it’s because summer holidays are around the corner?

Maybe people are just ready to feel better in themselves again?

Whatever the reason, it’s reassuring to see more people recognising that their health deserves attention all year round and not just at the start of the year.

If you’ve been thinking about getting started, take this as your reminder that you don’t need to wait either 👊

What’s 2.4% All About?

Let me ask you a question…

Do you go to the gym a few times a week but never really see the progress you want with fat loss?

So far this year, I’ve lost around 10kg of body fat.

Right now, I train 4 times per week for around 1 hour each session.

That means I spend just 4 hours in the gym each week…

Which is only 2.4% of my entire week.

So while those gym sessions are important, the real results happen during the other 97.6%.

That’s where the magic happens.

The average UK adult sleeps around 6 hours per night, meaning you’re awake for roughly 122 hours every week outside the gym.

And THAT is where your results are created.

What you eat.
How much you move.
Your daily habits.
Your consistency.

If I’d relied on just my 4 gym sessions alone, I probably wouldn’t have changed much at all.

But combining training with better nutrition, more daily movement, and a structured plan is what changed everything.

If you stay sedentary and keep eating the same way, you’ll stay on the same path.

But if you become more active, eat the right amount of calories for your goal, and stay consistent… progress will happen.

So let me ask you again…

Are you someone who goes to the gym regularly but still struggles to lose weight?

If that sounds like you, then having a proper plan and some accountability could be exactly what’s missing.

Drop me a message saying “GYM” and let’s get you started.