Mark R Fitness "I'm In Your Corner"

How we can use both pain and pleasure for motivation

An update on my first episode on how you can make better choices regarding food that may help you burn fat. And how we can use the information from a continuous glucose monitor to help guide those choices

You're frustrated, you feel stuck and the belly fat just wont budge! You hardly drink, you've cut down on sugar, drink plenty of water and nothing you try seems to help the problem. You cannot get the weight to come off? Then this episode is for you

In this episode, we take a deep dive into meditation and the effects it can have on the body. These include lowering cortisol, blood sugar, and insulin levels. Which can can all help to reduce weight gain

Talking with Dr Poonam Salker on menopause, the effects of going through menopause. How with the right balance of lifestyle changes and hormone replacement therapy a woman can get a new lease of life

When it comes to cardio, which is the best type of session to perform when trying to reduce belly fat, HIIT or low level steady state training?

Welcome to Menogize my comprehensive new plan to meticulously designed to address the unique needs and challenges faced by women during menopause

The most important thing you must address when it comes to weight loss, without this in place you’ll almost always fail

The importance of using a heart rate monitor when performing cardio over just exercising with no idea or plan to build on your current fitness levels which may lead to burn out, injury or becoming run down

How we can lower and balance out cholesterol levels with diet and exercise

The main role of the hormone insulin. Why consistently high levels of insulin may cause fat storage and eventually insulin resistance. How to balance insulin and blood sugar levels for better health and to help maintain a healthy weight

In this episode I answer a few questions on weight loss, rest days and should we train both strength and conditioning in the same session

I’m this episode I had the pleasure of chatting to business and mindset coach Ruth Kudzi. Ruth speaks on why a growth mindset over a fixed mindset is so important to reach our goals. Why it’s important to understand what’s really going inside our heads when it comes to our behaviours and the behaviours we are trying to change. We discuss why making conscious choices, looking at changing our identities, and why asking the right questions are so important when it comes to making changes. If you’re trying to make a change you’ll love this episode. You can find Ruth Kudzi at www.ruthkudzi.com

In this episode I had the pleasure of chatting to Tunde Milstein IPL bikini and fitness champion, health and wellness coach. Tunde’s remarkable fitness journey found began when at 50 years of age Tunde began to get terrible migraine headaches, she also could not stop the weight gain, had low energy and felt awful. Tunde also found that what worked previously, being a professional dancer and practicing yoga no longer worked for her the way in which it once did. Deciding to make a change and not settle for what society had come to expect of a woman in her 50’s Tunde embarked on her fitness journey amd within two years found herself on a stage battling it out with a 27 year old to become the IPL bikini and fitness champion. At age 56 Tunde is looking younger, fitter and leaner as the years go by. In her own words “I’ve made it my mission to inspire women at any age to never give up and strive to be their best. And I hope to be a role model that represents this. Beauty and sex appeal have no expiration date. I don’t believe in age, I believe in energy. So don’t let your age dictate what you can and cannot do” In this episode we discuss what it takes to be youthful, fit and strong both physically and mentally at any age. You can find Tunde on Instagram @tundfit and @fitandfat.tv

In today’s episode I had the pleasure of chatting to Bryn Drescher, a mental performance coach who has a five step process for the the athletes she coaches. When it comes to achieving our goals, so much comes down to our mindset. Bryn runs us through her five step process, speaking on awareness, identity, vision and so much more. If you’re always looking for ways to improve your game I’m sure you’ll take some great ideas from this episode. You can find Bryn at www.bryndrescher.com on LinkedIn, twitter and Instagram @BrynDresher

In this episode I have the pleasure of chatting to Sarah Moe, a sleep expert. We delve into the science of sleep, the effects that not having enough sleep has on the immune system, weight loss, performance and overall health. Sarah speaks on how to increase melatonin naturally and breaks down how to go about having great sleep hygiene. Overall giving some great tips on how to get a better nights sleep. You can find Sarah on Instagram and her website @sarahsleepzzz www.sleephs.com

In this episode we discuss the importance of gut health in relation to weight loss, brain fog, thyroid function, sleep, general good health and well being. Why testing is so important important when it comes to treating the body holistically through naturopathic medicine

I’m this episode I have a little advice on making sure you are performing the right training sessions and training methods that support not only your fitness goals, but also making sure you are not setting yourself up for injury and illness

In this episode I had the pleasure of speaking with Azza Gadir PhD, Azza is an immunologist, we get to discuss how the immune system functions, how this relates to COVID 19, why the vaccine is a good idea. We also speak on auto immune diseases, and the effect lifestyle has on the immune system

I’ve heard it said if you don’t have control of your emotional states you have no control over your life, you have no chance in really creating the life you wish to lead. Choosing your emotional state is the first step in being effective in your life especially where your goals and overall well being is concerned. In this episode I go over a couple things you can do to choose your desired state rather letting life choose it for you