Mark Sumner Online Coach

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Mark Sumner Online Coach

Your No Bullsh*t Guide to Weight Loss Without Ending Up Skinny Fat If you've arrived here, you've already started your journey to becoming confident.

My name's Mark Sumner, a Royal Marines Commando-turned-health and fitness coach, originally from the UK. For more than five years, I've been helping women from all over world feel more confident through my online coaching programs.

18/02/2026

When I first got into running last July…

I thought I NEEDED music to motivate me.

But then I went out for a run and my headphones died after about 10 mins…

So I had to run for another hour without any music.

And guess what?

I f*cking loved it.

Not only was I way more in tune with my pacing, breathing and effort levels…

It’s also something I find very therapeutic!

My longest run of this training block has been almost 4 hours and I still didn’t miss the music.

That being said, on race day, I will have a playlist for any dark places I might hit across the whole 110KM.

What about you, do you run with headphones or not?

17/02/2026

I have nothing against high protein pancakes.

Although I do see some people majoring in the minors far too much.

They’ll spend a whole weekend sinking wine, ordering takeaways and snaffling treats…

But then stress about how much protein is in their mix on pancake day 🫠

I know protein can be tough to hit…

But if your protein strategy starts and ends with dessert?

I’d take another look at how you’re building your meals the rest of the time as a priority 👀

And if you need help with building more protein into your main meals…

Comment “PROTEIN” and I’ll send you a cheat sheet that will show you how & give you exact portion sizes to help

No protein pancakes required.

15/02/2026

When I signed up to this ultra marathon, I had an option to fundraise for a charity…

Now, I don’t want to turn this into a sob story but cancer has reared its ugly head a few times in my life.

My m**s had breast cancer, my brothers up against myeloma and my dad’s recently got over prostate cancer.

Not only has it hit close to home but I’ve worked with clients who have been up against it…

One of my first clients sadly lost her battle with cancer, and there’s a handful of clients who have fortunately beaten it.

I could keep going with a list, as I’m sure you can, of how this disease can weave its way into our lives out of nowhere…

That’s why I’m doing this to raise a bit of cash for

They help and support those who are truly up against their battle with cancer.

I’ve put the link in my bio if you’d like to donate…

I won’t shut up about this fundraising for a couple of months now so it’s best you fire me a few quid asap.

Thank you, appreciate you 🤙🏼

14/02/2026

This a Valentine’s Day to remember 😍 .salem

We went to get our boys 4D scan and I wasn’t expecting it to be SO detailed…

I thought I’d see a few smudged features but we got to see every little detail.

His lips, hands and a confirmatory shot of his “winky” as the sonographer coined it!

My love and respect for my wife grows every single day that she grows our little dude…

I feel a bit useless whilst he’s still hunkered down inside her, so I just do as much cooking and washing as I can!

12/02/2026

If your training constantly bores you…

I think that says a lot about you as a person 👀

Because training isn’t boring…

It’s necessary.

Remember, we live in a world where Instagram is a highlight reel 99% of the time.

You see the transformations, PBs and finish line photos.

But you don’t see the months of boring work that allowed someone to achieve it.

It’s a bit of a façade.

So you start to think what you want will happen quickly.

That it’ll be a breeze.

That you won’t get bored.

No, no…

That’s a lie.

It WILL be boring, repetitive and a grind at times.

So you might as well reframe the way you look at training.

Because it’s absolutely necessary.

10/02/2026

I’ve always said the same thing when it comes to fat loss:

Don’t eat back the calories you burn from exercise.

But when fat loss isn’t the goal your training volume IS high…

Like it is for me right now as I’m prepping for this ultra, the last thing I want is my bodyweight to be dropping a lot.

So while all wearables aren’t super accurate and I’ll never trust the numbers 100%…

I’ve found that eating back around 80% of the calories I burn from a run is enough to help keep my weight stable…

AND recover between sessions.

Obviously, if fat loss is your goal, this isn’t for you.

But if you’re trying to maintain weight and keep performance up while smashing training, give this a go.

P.S. I track my daily bodyweight trend and calorie intake alongside this so I can adjust over time, not based on one run or one meal 🤙🏼

08/02/2026

It’s hard to be fast when the ground is actively trying to eat you 🤣

Good week of training in the books though!

50km+ this week and the ankle’s pretty much back to normal...

And it passed its test on today’s trail of snow & bogs with flying colours 🤙🏼

P.S. If you’re checking my Strava today…

Just remember: slow is smooth, smooth is fast 💨

05/02/2026

I don’t buy into this idea of junk volume if your training is built properly.

Right now, most of my runs are slow on purpose.

I had a tendon flare up and I’ve got an ultra marathon in less than 3 months.

So time on my feet matters more than pace right now.

And I can recover from it ^

Remember though, junk volume isn’t those slower runs…

It’s any training that stops you recovering, and therefore stops you progressing.

That’s what happens when you blindly follow cookie cutter plans from apps like Runna, Nike training etc

They all use a rigid plan that assumes every week goes perfectly.

So if you pick up a ni**le in you ankle or your struggling to recover…

Maybe you’re traveling for a week with work and forgot all your running kit…

Tough, you’re still expected to comply with it 100%.

So a better approach would be to figure out what your goal is with running, or any other training for that matter.

And track one or two metrics that matter the most.

For me it’s a weekly time on feet goal + heart rate zones to gauge my effort.

Then at the end of each week I spend a few minutes reviewing and I’ll adjust things based what’s actually been going on…

Not just an app that’s used an algorithm.

If you want the tracker I use, comment TRACKER and I’ll send it over 🤙🏼

04/02/2026

If you’re in the UK then let’s assume the weather’s going to be s**t most of the time.

We’ve still got at least a month of darker days too.

So what?

Buy a head torch and a waterproof jacket.

Or train at home.

Find something that works for you, where you’re at.

It’s very easy to look at someone else and say that
they’ve got more time, better conditions, an easier setup.

But they’re not doing anything special.

They’re just finding the opportunities they’ve got to work with.

So instead of waiting for it to be lighter, warmer, or easier…

Just the next best thing you can do.

Because sooner or later you’re just gonna have to stop being a melt and do the work.

01/02/2026

If you want to lose weight but you run…

There’s a good chance you’re eating in a way that guarantees it won’t happen 🫠

You know you need to be in a calorie deficit…

But you also think every run needs immediate refuelling and a reward meal.

So you try to do both.

You eat less for a bit…

Then eat back the calories your watch says you burned…

So fat loss never really happens.

The worst part is your running doesn’t get any better either!

Because your focus keeps bouncing between fat loss and fuelling.

But neither is done properly.

Look, if you’re carrying more body fat than you’d like…

Losing it is one of the quickest performance upgrades you can make.

Like if I asked you to run 10 km wearing a 10kg weighted vest, you’d suffer a bit.

Take it off though and you’d feel like you were flying through the rest of it

And no - this doesn’t mean you stop training for running.

Nor does it mean starving yourself.

It means that for a block of time, fat loss has to be the priority…

With running supporting that goal, NOT competing with it.

And if you’re wondering how to lose weight without wrecking your training…

Comment FUEL and I’ll show you how to set this up properly.

Address

Dubai

Website

http://www.markjsumner.com/

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