Marie Gregg Fitness & Massage Therapy

17/06/2025

Amazing opportunity 💪

🚨 WE'RE HIRING – PART-TIME (LEADING TO FT) PERSONAL TRAINER WANTED! 🚨
📍 Location: Performance HQ | 🗓️ Start Date: August

We’re on the lookout for an ambitious, energetic, and passionate Personal Trainer to join the Performance HQ team!

This is a part-time position with the opportunity to grow into a full-time role, perfect for someone who’s hungry to build their career in the fitness industry.

This will be a paid position!

✅ What we're looking for:
– A team player with a positive attitude
– Strong communication & people skills
– A genuine passion for helping others reach their fitness goals
– Must have (or be working towards) Level 2 & Level 3 Personal Training qualifications by August
- An opportunity for you to gain a Strength and Conditioning qualification

💪 Whether you’re just starting your journey or ready to take your PT career to the next level, we want to hear from you!

You can forward your CV to cgreggfitness@hotmail.com

16/04/2025

and she has done it again - another goal ticked off!!
7st down!!
Vikki has been hard at work, hitting her weekly PT sessions and a number of classes every week without a miss and keeping a close eye on her nutrition. No quick fixes, just hard work, commitment and consistency... This is the recipe for long lasting results!
While she's fitter and stronger than ever, hitting her PBs in the gym, the weight is coming off, body composition and shape is changing.... It's a win win!! 🙌💪
Vikki has been on her life changing fitness/weight loss journey for a 1.5yrs and the transformation is truly amazing. She's completed 4 Games so far (strength and endurance events) and has without a doubt become a massive part of our gym community.
Vikki, it's been an absolute pleasure watching you grow into a happy, confident and strong woman - physically and mentally. And we're not done yet 🙌😊
An absolute inspiration ❤️❤️❤️
Love Marie x

24/03/2025

EMPOWER
As all of you well know, I've always been an advocate for a gradual, healthy way to achieve your goals - train hard, eat well, be disciplined and consistent. I do not believe in quick unhealthy fixes, so called transformations, as usually these are not built on healthy long-lasting habits.
I designed the EMPOWER program to bring the best out of you.
It is aimed to celebrate your strength, your determination, your femininity, your will power and to celebrate, accept and admire your body in its beauty.
What you see here are 5 normal women, living their normal daily life - plus some!! They show up no matter what life throws at them... This is all about them!!

Real women, real bodies.

This was an education for the ladies on long lasting strength training and eating better and being able to maintain for years to come.

The pictures are a great keepsake for the ladies and by no accounts are they finished. They will continue to train, work hard and enjoy the gym being part of their lives.

So I encourage all woman to have confidence to get to the gym, take guidance, lift weights, do classes, sweat, work hard and enjoy the process , it takes time but make it part of your life.

Thank you ladies and thank you Dylan on what was your 1st photo shoot too!

Lots of fun was had ❤️💪🍸

Love Marie

04/01/2025

Send a message to learn more

03/11/2024

27/10/2024

Trying to get rid of stubborn fat?
Bingo wings, no-gap thighs, belly pouch?
There is a lot of posts on social media telling you "if you do these exercises, you gonna get smaller waistband, toned arms...." While doing these exercises you certainly will be able to strengthen the desired muscle/muscle groups, it will not make your fat go away. There actually isn't a specific method to get rid of a specific area of body fat. Body fat is just fat - it's down to genetics where you will start losing your body fat from first. When you create a negative energy balance (calorie deficit), your body will start using your stored body fat for fuel. Ideally you want to combine your calorie target with increasing your energy output through exercise to start shifting your body fat gradually while getting stronger, fitter and healthier. Also you must focus your attention on healthier diet choices (protein/fibre) as these play a crucial role in achieving the physique goals you're after. Remember, your overall health is much more important than a couple of extra pounds of fat! 💪

06/10/2024

How much does "the number" mean to you? Does that certain number really equal HAPPINESS or HEALTH?
This is me - the picture on the left was taken in my early 30s and the right one is me now, at 40. Roughly 10lb on. I'm by far the HEAVIEST I've been in my "weightlifting era" and at the same time I feel most confident and happy in my body.
I'm far more interested to know how you FEEL. It is your overall health and fitness that's important here. You're not defined by a number!
We all know that the scales can be a very useful tool to track weight loss, weight gain or maintenance. When you struggle to separate the number on the scales from your progress, your performance, your value - then it becomes an issue. You shouldn't use exercise as a punishment or as a compensation for the slice of cake you had at the weekend. If this is you, cut the unhealthy relationship with the scales out of your life! There are other ways to measure progress - take a picture or measurements instead ...But there is a couple of very important points that you should bear in mind when you jump on your scales:
*scales do (and WILL!!) go up and down-
fluctuation is completely normal, happens all the time. Heavy session, salt intake, time of the month... you name it...water retention!
* you can achieve body re-composition and barely change or even INCREASE your weight! Scales won't show everything what's happening on your fitness journey
* it has absolutely NO indication of who you are and your worth. Don't compare your weight to someone else or to a picture of yourself you took 10yrs ago.
So don't be disheartened by numbers and keep going. No progress is lianer. As I always say - being consistent with your training and nutrition will get you the results you're after 💪💕

22/09/2024

5 reasons why you regain fat/weight after a "successful" diet
People and new clients often say to me that they followed such and such diet, they did really well, lost some weight but now they're back to square one - the weight is back on and they're feeling more confused than ever by all the overwhelming info regarding weight loss. So what went wrong?
❗Diet too restrictive
Crazy low calories, living on cabbage soup, juice cleanse, no carbs or no fats etc... You need to give your body enough food to function properly - even at rest your body is using up energy just to keep you breathing and sustaining basic bodily functions. You'll find yourself starving and end up eating your whole kitchen! Be careful not to fall into a viscous cycle of binge and restriction.
❗No long term habits formed
Mad 6 week transformation etc - you're not developing long term sustainable habits that will carry you through when you don't feel the motivation! It's a lifestyle, not a quick fix. It's knowing what's going into your body and also what your body needs to reach your goals, perform, fit your lifestyle.
❗No exit strategy
Diet for weight loss is a phase - not a lifestyle. You shouldn't be in a calorie deficit forever. You need an exit strategy. The calories at the end of your diet are NOT your new maintenance calories. You need a coach to guide you through this.
❗Lack of consistency
It's what you do on a regular basis. 1or 2 good months will not do the trick long term. You've got to show up over and over again, keep going.
❗You're on your own
Being accountable can be a game changer for you. Have someone who cares for your goals the same way as you do and guides you through your journey every step of the way! 💪

15/09/2024

Starting on Monday (again!! )...a few tips how to keep it going...

➡️Plan your week ahead - make sure your targets are realistic - whether it's training or calorie intake. Schedule your workouts, runs, walks around your work... Make time for them. When or comes to calories - don't start suddenly massively decreasing your food intake. Pay attention to your portion sizes, you can also weigh some foods (that is not packaged into serving sizes) to stay within recommended amount.
➡️Show up - it's like brushing your teeth, you don't question it, you just do it. Show up to your sessions, head out for that run or a walk. Stop giving yourself other options.
➡️Be smarter - make sensible swaps. Have a piece of fruit as a snack instead of a heavy slice of cake; swap fatty meats for lean, buy a calorie friendly bread, chose a lighter spread for your toast...
➡️Eat slightly differently - (eating less is not always necessary!) Add more veg, bulk up your portions with whole foods.
➡️You don't have to cut out certain food groups - in moderation, you can eat whatever it is you desire. If anything - cutting out certain foods will most likely reduce your adherence and lead to overindulgence. Enjoy your treat, but remember if you have a goal in mind, don't go overboard.
➡️Have a snack - manage your hunger so it doesn't get out of control when you finally eat! Fruits, lighter snack bars or a protein bar, yogurts or carrot sticks... there is plenty of choices.
➡️Plan and prepare your food - plan your meals for the day. Try to avoid last minute panic when it's 6pm and all you have are 3 chocolate croissants in the cupboard! Prep some lunches or dinners in advance - this can save you time and reduce chances of you reaching out for fast and easy, less nutritious option when you're tired after full day's work.

Keep it going, don't give up if you don't see changes after a week! It's not an overnight magic trick 😉

08/09/2024

Nutrition tips to help with hunger in a calorie deficit!

✴️Make Sure You're Getting Enough Protein.

Protien is the most filling macronutriend out of the
3 and it plays an important role in helping you maintain lean muscle as you diet down. Aim for around 2 grams of protein per kg of bodyweight.
High quality sources of protein:
Lean poultry, lean red meat, eggs, lean pork, fish/ seafood, whey protein and low fat dairy products. Vegan options: Lentils, Tofu, Chickpeas and other beans etc

✴️Don't Let Your Dietary Fat Intake Drop Too Low

Dietary fat making you fat is a big myth, and
maintaining an adequate fat intake is important. Sufficient amount of dietary fat helps to keep your hormone levels dropping too low throughout your cut. It also leaves you feeling fuller and more satisfied between meals by slowing down the rate of gastric emptying. You can include avocados, olive oil, nuts and fatty fish. It is recommended that you get at least 20%of your total daily calories from fat.

✴️Ensure That You're Eating Plenty Of Fiber.

Fiber absorbs water as it moves through your digestive tract and essentially "gels" and expands in your stomach to increase feelings of fullness. Just like fat, fiber also slows down the rate of gastric emptying.
You can increase your fiber intake by eating fibrous vegetables and fruits, other high fiber food sources like oats, whole grains, barley, nuts and seeds.
As a guideline, to try go for about 15 grams of fiber for every 1000 calories you have.

Stay tuned for more tips on managing hunger if you're on a fat loss journey!

31/08/2024

6 tips on how to build the body you want💪
* Nutrition - having a good understanding of how to fuel your body is essential. Give it what it needs to perform better, not to deprive and punish it. Remember - well fueled body = greater performance = greater results.
*Consistency - as I said many times before - consistency is the key. It's what you do on a regular basis, create a habit. Even on the days when motivation is low, get it done! You don't ever question brushing your teeth in the morning, you just do it! 😉
* Accountability - this can be a game changer for you! Having someone who cares for your goals the same way as you do, is there every step of the way, listening, guiding you and give you that little kick up the back side when you feel like giving up!
* Progressive overload - you have way more strength in you than you think! Adding more weight, decreasing/increasing reps, adjusting rest period.... Adding progressive overload to your sessions will allow new muscle to grow.
*Form - your form and technique must be correct first before you apply progressive overload e.g adding more weights
* Time - be patient. This is not an overnight miracle. Take measurements, take pictures. Scales are definitely not the only nor the best way to monitor progress. Bottom line - keep going, keep at it. Usain Bolt trained 2 years to run 9 seconds!! 😉💪

18/08/2024

You worked hard to lose weight so you could finally see this one number on the scales- but as soon as you got to your "goal weight" you still weren't entirely happy with your body?
You just didn't quite look the way you imagined you would....
You were smaller but you didn't look athletic, firm & tight or have the type of physique that you imagined in your mind....
One that looks leaner but has muscle. You're looking for firmness. You're looking for density & muscle. You're looking for an overall athletic physique.
Here's the thing: Dieting is only ONE very small piece of the puzzle.
In order to lose fat you do have to be in a deficit at some point, yes. But do you know when I see my clients actually get the physique results they want?
When they focus, eat proper food & start building muscle through structured training. And time - it takes time to look lean and athletic!!!
Calorie balance is very important factor in body comp change because protein, fat & carbs literally COMPOSE body tissues.
You can't "define" muscle you haven't even built. So to be able to build any muscle you have to have enough of these raw materials coming in and follow a training program that will get you the results you want!
Get off the dieting hamster wheel & finally build that body you want.