Mark Dernes Personal Trainer

08/06/2023

Part of my current, summer diet, soda and cordial, almost zero cals, filling and beneficial, yummy 😋

02/06/2023

Like many, I put on weight (and fat!) over the winter…
For the following reasons:
- Warmer: leaner, we feel the cold
- Recovery: I had some health issues, including an operation, so I fed my rebuild.
- Comfort: who doesn’t like “goodies”
- indifference: all those clothing layers hid my growing waist!

Now back to it: cutting calories and increasing activities (walking and gym)…
Benefits:
+ slimmer waist
+ clothes fit better
+ look better
+ more energy
+ feel good, psychologically
+ more capable, eg. Easier to move about
+++++

17/01/2023

Some of you may know that I have for a while now been suffering from a medical condition, BEP (benign enlarged prostate) which is a condition affecting alot of men especially once we reach middle age. It’s not cancer but it can be very serious. For the past couple of years I’ve managed it with medication but the symptoms severity and occurrence has increased to the point that I needed an operation. I’ll let you know how I’ve got on, but on the meantime just a heads up to all you guys (and ladies who have men in your lives) who may be suffering from a change in toilet habits including urgency and discomfort, get yourself checked out. Although it’s perhaps a sensitive subject, it is more often not, not cancer, and in any event it’s better to catch things early. Message me here or privately if you want any further info.

Here the NHS link:

Prostatitis is a condition where the prostate gland becomes swollen. It can come on suddenly and be severe (acute) or come and go over several months (chronic). Read how it is treated.

29/12/2022

Feeling full from all the Christmas over-indulgence? I am!
I think many of us are actually looking forward to little less of this..
And a bit more of this?..

14/12/2022

Updated: December 2022:
As a mature guy myself, who transformed my body and fitness after age 50, I especially help middle aged/ mature clients (both men and women) get their fitness back: including body transformation (lose fat/ build muscle/ tone up) as well as rehab after illness, injury or just time passing.
I’ve helped hundreds of clients. Trained and qualified, worked for a major prestige gym chain, I now offer personal client coaching.
I’m available to visit you at home, in the gym or outside.
Don’t delay, start today (or in the new year!)

25/10/2021

One of my fave new bands!
What has this to do with personal training?
Nothing… unless you count the calories burned while attending one of their gigs!!

07/10/2021

Enjoying a cappuccino today. Simple technique for you all to enjoy a little of what you like while managing your waistline:
A small/ medium cappuccino is around 150 calories. A filter coffee or Americano less , almost zero if you have it black/ without milk.
If you ditch the car and walk to the cafe and back ensuring you walk briskly for a total of 30 minutes then you should use up around 150 calories (according to estimate on My Fitness Pal) so in effect you will be calorie neutral ie you won’t put on any fat from this.
Enjoy!

27/09/2021

Hoping lots of you are back to training after the disruption of the pandemic?
Even I found it difficult to get back into regular training but after just a few gym sessions I found my commitment soon enough.
Be kind to yourself but push yourself too…

10/10/2019

My day job 🙂 ..

Hi, I'm 56... How are you?

Contact Mark for age defying PT.

lichfield@davidlloyd.co.uk