Marc PT Trainer

07/12/2025

Hypertrophy isn’t driven by load alone.

The real drivers are high training volume, multiple sets per muscle group, high-effort sets, and the mechanical tension you accumulate over time.

Heavy or light both work when you train with intent.

What matters is how many effective sets you perform and how close you get to failure.

That’s what recruits more muscle fibres and creates growth.

If you want a program built around the real principles of muscle development, message me for Online Coaching or enquire about 1-to-1 Personal Training.

05/12/2025

21/11/2025

Kickstart your day the way you want your body to feel — strong, nourished and ready to perform.
These are my two go-to high-protein breakfasts that keep me fuelled, satisfied and progressing:

Option 1 — Power Porridge
Oats, flax, chia, berries, pomegranate, protein powder, maca, creatine & yoghurt.

Option 2 — Protein Plate
Scrambled eggs with smoked salmon, sauerkraut & broccoli sprouts.

Both are easy, nutrient-dense, and designed to support fat loss, muscle building, and high energy.

If you want:
✔ A personalised training plan
✔ A nutrition strategy that fits your lifestyle
✔ Weekly accountability
✔ A coach who makes the process simple and sustainable

My online body transformation coaching is open.
DM me “TRANSFORM” and I’ll send you the details 💪🔥

19/11/2025

Every update shows more than physical change

It shows resilience, discipline, and a new way of living.

From 124 kg to 86.4 kg, Raoul’s journey is far from over.

The goals have evolved, and now so has he.

The abs are on the horizon… but the lifestyle he’s built is the real win.

If this inspires you, start your own journey today!

Don’t forget to like, share, and spread the motivation.💪🏼

18/11/2025

Age is a number.

Discipline is a decision.

And every decision shapes who you become.

Weight training isn’t just about looks — it builds strength, mobility, metabolism, and confidence as we get older.
It protects your joints, improves posture, boosts energy, and keeps your body resilient at any age.

I’m not here to be “in shape for my age.”

I’m here to show what’s possible when you stay consistent, stay hungry, and refuse to let the calendar define your potential.

If you’re ready to rebuild your strength, your body, and your confidence — I’m coaching.

👉 DM “READY” to start your transformation.

17/11/2025

Most people focus on calories… but your gut metabolites matter just as much.
One of the most powerful? Butyrate — a short-chain fatty acid that supports:
✔ Better appetite control
✔ Healthier leptin signalling
✔ Improved insulin sensitivity
✔ Higher fat oxidation
✔ Lower inflammation

And yes
Human studies show butyrate supplementation can support lower BMI and better metabolic health over time.

But you don’t need supplements to start increasing it.
Your microbiome can make butyrate for free when you feed it the right foods.

Foods That Boost Butyrate Production

Resistant starch sources:
• Cooked + cooled potatoes
• Cooked + cooled rice
• Oats
• Green bananas / plantains
• Legumes (beans, lentils, chickpeas)

Prebiotic fibre foods:
• Garlic
• Onions
• Leeks
• Asparagus
• Jerusalem artichokes
• Cabbage
• Broccoli & cauliflower
• Carrots

Whole-food fibres:
• Apples
• Berries
• Barley
• Quinoa
• Whole grains

Fibre boosters:
• Flax seeds
• Chia seeds
• Psyllium husk

Tip:

Butyrate rises when you consistently eat varied fibers, not just one food.
Aim for 6–8 fiber-rich foods per day and watch your hunger, energy, and fat loss improve.

13/11/2025

Have you ever tried soaked chia seeds before breakfast?

These little seeds expand up to 10x their size in water, creating a gel that slows digestion and keeps you full for hours

That means fewer cravings, steady energy, and easier fat loss

Here’s how I use them:
🥄 1 tbsp chia seeds
💧 ½ cup water (soak overnight)
➕ Add to your smoothie or breakfast

Simple, natural, and super effective for your transformation 🌿

Save this and share it with someone on their transformation journey💪🏼

12/11/2025

From 8kg down to a stronger, more functional, and confident version of himself

Greg’s transformation is proof that consistency beats quick fixes every time

He’s not just lost weight — he’s built muscle, improved posture, set new PBs on all his main lifts, and even took out our latest community challenge 🏆

This is what happens when you trust the process, stay consistent, and put in the work.

Ready to transform your body and mindset?

Apply now for online coaching and start your own transformation today.

Link in bio or DM TRANSFORM to get started.

08/11/2025

Back in 2017, I coached my first real transformations — and these two will always be special to me.

Tim lost 22 kgs in 8 months, and Linda dropped 14 kgs in 8 months.

Both of them trusted the process — consistent training, mindful nutrition, and a whole lot of determination.

I still remember their messages, their doubts, their small wins along the way.

These results weren’t magic — they were built one workout, one meal, one choice at a time.

That’s when I realised this is what I was meant to do.

Help people change their bodies, mindset, and confidence through sustainable methods that actually work.

Fast forward to today!

I’ve helped many more rewrite their stories.

And now, I’ve got 3 online coaching spots open for those ready to start theirs.

If you’re serious about transforming — not just physically, but mentally —
DM me “TRANSFORM” and let’s get started.

05/11/2025

"I don’t have time."

Truth: You make time for what matters. Even 20–30 minutes a day can make a big difference.

2. "I’m too tired after work."

Truth: Regular exercise increases energy. The first few sessions are hard, but then you feel more alive, not more drained.

3. "I don’t know what to do."

Truth: There are free programs, apps, YouTube videos, that can guide you step-by-step.

4. "I’ll start Monday."

Truth: Perfectionism kills progress. Start today, even with a small walk or better food choice.

5. "I’ve tried before and failed."

Truth: Failure is part of the process. Each attempt teaches you something. This next one could be the one that sticks.

6. "Healthy food is too expensive."

Truth: Cooking at home with simple ingredients (rice, eggs, beans, oats, veggies) is often cheaper than fast food or takeout.

7. "The gym is intimidating."

Truth: Everyone started somewhere. Most people at the gym are focused on themselves, not judging others.

8. "I don’t want to give up my favorite foods."

Truth: You don’t have to. It’s about moderation, not elimination. 80/20 rule: eat clean 80% of the time, enjoy treats 20%.

9. "I have bad genetics."

Truth: Genetics influence your baseline, not your potential. You can still become the best version of yourself.

10. "I’m too old."

Truth: People are making incredible transformations in their 40s, 50s, 60s and beyond. Age is not the limit—mindset is.

There is always an excuse around the corner.
Take action and change your life!
Make that change💪🏼
DM me "NOVEMBER" for more details or click the link in my bio to get started!