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If you’re a skinny woman, tired of feeling like you’ve tried everything but still struggling to build muscle, trust me — you’re not alone.Every time you search “how to gain muscle as a skinny girl” or “how to build muscle if you’re naturally thin”, you probably get the same recycled advice: Eat more, lift weights, sleep well.But let’s be real — if it were that simple, you wouldn’t be reading this.So let’s cut through the fluff. You want to go from skinny to strong, from feeling like you disappear in your clothes to genuinely feeling powerful, athletic, and confident in your body.Here’s how you actually do it.<h3>First Things First: You Are Not Broken</h3>This is important.Being a skinny woman isn’t a curse, and it doesn’t mean you “can’t” build muscle. It just means you’re going to have to train with more precision and patience than most. You might have a naturally fast metabolism, or maybe you’ve just been under-eating and over-stressing your body for too long. Either way, you’re not stuck.You’re just under-fuelled and under-loaded. And we’re about to fix that.<h3>Step 1: Eat Like It’s Your Job (Because It Kind Of Is)</h3>The biggest mistake I see with skinny women trying to build muscle? Under-eating.Here’s the harsh truth: If you’re not in a calorie surplus, you are not going to grow. Period.No matter how perfect your gym sessions are, if you aren’t feeding your body enough fuel, your muscles will not have the raw materials to build.Track your calories. Yes, really. Guesswork doesn’t work. Aim for at least 1.8g of protein per kg of body weight. Protein is non-negotiable. Don’t be scared of carbs and fats. Carbs = energy for lifting heavier. Fats = hormonal health. Both are your friends. For example, if you’re 55kg, you should be aiming for at least 100g of protein per day, if not more. And yes, you need to eat even on rest days. Muscle is built between workouts, not just in the gym.<h3>Step 2: Stop the Endless Cardio (You’re Not Training for a Marathon)</h3>If you’re doing hours of cardio thinking it’s going to “tone” you — stop.When you’re a skinny woman trying to gain muscle, cardio is a tool, not the main event. Too much cardio drains your energy reserves and makes it harder to gain weight and muscle.Focus instead on resistance training — lifting weights and progressively overloading your muscles.Think big, compound movements that recruit the most muscle groups:Squats Deadlifts Hip thrusts (especially great for glutes) Pull-ups Rows Overhead pressesYou want to train like an athlete, not just “work out.” This is where I make a big difference for my clients — my background in professional sport (American football and Bobsleigh) means I know exactly how to build a toned athletic physique, no matter your starting point.<h3>Step 3: Lift Heavy (And Stop Worrying About “Bulking Up”) </h3>Let’s kill this myth once and for all.You will not wake up bulky overnight.Building muscle is a slow, controlled process. It takes months, even years, of consistent effort. What you will notice first is: ✅ Curves in the right places ✅ A stronger, more confident posture ✅ A tighter, firmer physiqueIf you’re a skinny lady looking for glute growth, shoulder definition, or a toned waistline, heavy lifting is your golden ticket.And if you don’t know where to start? That’s where coaching comes in. I make sure every lift, every rep, and every set is for you — your weak points, your body, your goal of going from skinny to strong.<h3>Step 4: Recovery Is Non-Negotiable</h3>Skinny women trying to build muscle often underestimate the power of recovery.Sleep at least 7–8 hours per night. Growth hormone production happens while you sleep which is what triggers muscle gain and tones your physique. Manage stress. High stress = poor recovery = slower gains. Rest days are part of the plan. Muscle is built when you rest, not when you train. You don’t need to thrash yourself every day. What you need is a smart, progressive, well-managed plan that allows your body to actually adapt and grow.<h3>Step 5: Patience and Consistency Win Every Time</h3>This journey takes time. Building muscle for skinny women isn’t an overnight transformation — but when you trust the process, the results are worth it.If you commit to fuelling properly, lifting progressively, and letting your body recover, you will see changes.And when you do? It feels different. It feels earned. It feels powerful.You won’t just be stronger in the gym — you’ll be stronger in life.<h3>Why Work With Me?</h3>Listen — you can keep guessing, or you can work with someone who’s taken people from skinny and frustrated to strong and athletic, time and time again.What separates my approach is: 🔥 Identifying your weak points and building them up with targeted exercises. 🔥 Constraint-based coaching that helps you learn and feel your lifts, not just copy movements. 🔥 A clear plan for strength and body transformation backed by experience at the highest level of sport. 🔥 A complete service, not just sessions — training, lifestyle, mindset, recovery. All covered.This isn’t about chasing quick fixes. It’s about building you up from the ground, properly.So if you’re a skinny woman wondering how to gain muscle the right way — not just guess your way through it — then let’s get to work.Message me today, and let’s finally build the body you’ve been working for.

How to Gain Muscle If You're a Skinny Lady: The No-Nonsense Guide

Running is one of the most popular forms of exercise, often seen as the gateway to fitness. With no equipment required, many people assume it’s an easy and effective way to achieve their fitness goals. Programs like Couch to 5K and personal challenges to complete a marathon or half-marathon reinforce the idea that running is a universal solution for health and fitness.But is running truly the best option for most people? Despite its accessibility, running may not be the smartest choice for achieving common fitness goals like weight loss, strength building, or improving athleticism. Instead, it often leads to high injury rates, limited results, and unnecessary frustration. This blog explores why running is overrated, offers insights into its shortcomings, and provides smarter alternatives—including Olympic weightlifting—for achieving specific fitness goals.<h3>Why Running Might Be Overrated</h3>1. High Risk of Injury Running is notorious for its injury rate, particularly among recreational runners. Studies show that injury rates for running are as high as 20-79%, with knee, foot, and lower leg issues being the most common (van Gent et al., 2007). Comparatively:Cycling has an injury risk of 5-15%, and these are often trauma-related rather than overuse (Clarsen et al., 2014).Swimming carries one of the lowest injury risks, with rates of only 2-5% due to its low-impact nature (Barker et al., 2014).Weightlifting, including Olympic lifts, has an injury risk of 2-4 injuries per 1,000 hours of training, largely due to improper technique rather than the activity itself (Keogh &amp; Winwood, 2017).For beginners or individuals prone to joint problems, running is one of the most injury-prone exercises and should be approached cautiously.2. Running Doesn’t Guarantee Weight Loss A common reason people start running is to shed pounds. While running burns calories, it may not be the most effective method for weight loss for two main reasons:Calorie Overestimation: Many overestimate how much running burns and compensate by eating more, negating the calorie deficit. Muscle Preservation: Running doesn’t significantly build or preserve muscle, leading to a reduction in metabolism over time. Strength-based activities like Olympic weightlifting help retain muscle mass, essential for sustained fat loss (Schoenfeld et al., 2011).For lasting weight loss, combining strength training and a well-rounded diet is far superior to relying on running alone.3. Limited Muscle Engagement Running is a repetitive lower-body activity, focusing on the quads, calves, and hamstrings while neglecting upper-body strength, core stability, and flexibility. Olympic weightlifting and swimming engage multiple muscle groups, creating a more functional and balanced physique (McCall et al., 2010).4. Repetitive Strain The repetitive nature of running amplifies biomechanical weaknesses, making overuse injuries almost inevitable without proper training and recovery strategies. Diversifying exercises minimizes this risk and develops a more robust body. <table style="border-collapse: collapse; width: 100%;" border="1" data-mce-style="border-collapse: collapse; width: 100%;"><tbody><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;"><h3>Goal</h3></td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;"><h3>Why Running Falls Short</h3></td><td style="width: 33.335%;" data-mce-style="width: 33.335%;"><h3>Better Solution</h3></td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Weight Loss</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running burns calories but may not preserve muscle or boost long term metabolism</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Strength Training + HIIT: Builds muscle, boosts metabolism and burns calories during and post-workout.&nbsp;Olympic weightlifting is highly effective for fat loss due to it's explosive, high intensity nature. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Cardiovascular Health</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">High Impact and unsuitable for those with joint issues</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Swimming:&nbsp;A low impact, full body cardio workout.&nbsp;Olympic weightlifting,&nbsp;when performed with intensity, improves cardiovascular endurance as well. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Muscle Building</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running doesn't engage many muscles or stimulate growth.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Resistance training:&nbsp;Focussed strength exercises or olympic weightlifting which builds power, functional strength and muscular coordination. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Joint Health</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running can worsen joint pain or exacerbate injuries.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Cycling:&nbsp;A joint friendly alternative.&nbsp;Olympic weightlifting&nbsp;improves joint stability through controlled functional movements. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Injury Recovery</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running poses risks to due to repetitive strain</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Yoga or pilates:&nbsp; Gentle exercises that enhance flexibiltiy and core strength.&nbsp;Swimming&nbsp;is also excellent for low-impact recovery. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Improving athleticism</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running neglects agility, power and explosiveness.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Olympic weightlifting: Develops power, balance, coordination and overall athletic performance better than running. Functional training can complement this. </td></tr></tbody></table><h3>Why Olympic Weightlifting Deserves a Spot</h3>Olympic weightlifting—including the snatch and clean &amp; jerk—requires explosive power, precision, and coordination. These movements offer a host of benefits for various fitness goals:Full-Body Engagement: Every lift targets multiple muscle groups simultaneously. Power and Explosiveness: Builds athletic traits that running can’t deliver. Metabolic Boost: The intensity of Olympic lifting keeps your metabolism elevated long after the session ends. Joint Stability: Properly executed lifts strengthen the tendons and ligaments around the joints, reducing injury risk.<h3>Alternatives to Running</h3>1. Swimming Swimming provides a low-impact, full-body workout that strengthens the cardiovascular system and tones muscles. It’s an excellent choice for those with joint issues or recovering from injuries (Barker et al., 2014).2. Strength Training From free weights to machines, strength training is the foundation for building muscle, improving metabolism, and increasing bone density (Westcott, 2012).3. Olympic Weightlifting These dynamic, explosive movements enhance power, strength, and coordination, making them ideal for athletic performance and functional fitness. They also burn significant calories due to their intensity and complexity.4. High-Intensity Interval Training (HIIT) HIIT offers short bursts of intense effort interspersed with recovery, maximizing calorie burn and aerobic fitness in a fraction of the time required for running (Gibala et al., 2006).5. Cycling A joint-friendly cardiovascular workout that can be scaled for intensity and endurance.<h3>The Case for Running</h3>Despite its drawbacks, running remains an accessible and convenient way to stay active. It’s particularly effective for improving cardiovascular endurance and mental toughness, and many runners report mood improvements thanks to the release of endorphins (Reynolds et al., 2016). However, for most goals, running is best used as a supplementary activity rather than a primary form of exercise.<h3>Conclusion</h3>Running may be popular, but it’s far from the most effective or versatile form of exercise. If your fitness goals include weight loss, strength building, or improved athleticism, activities like Olympic weightlifting, swimming, and strength training offer far superior benefits. By tailoring your exercise routine to your specific goals, you can maximize results while minimizing the risks associated with high-impact, repetitive activities like running. Before committing to your next jog, consider whether smarter, more targeted exercises might better serve your aspirations.<h3>Need help?</h3>If you &nbsp;would like some help, visit our contact page, we are based in the coventry area for in-person sessions or able to provide online coaching and guidance.<h3><a data-mce-href="http://www.risewithmarcus.com/contact" href="http://www.risewithmarcus.com/contact">[CLICK HERE]</a></h3><h3> References</h3>Barker, A. L., Talevski, J., Bohensky, M. A., Brand, C. A., &amp; Hunter, P. (2014). Exercise programs for people with arthritis. Arthritis Care &amp; Research, 66(12), 1721-1731.Clarsen, B., Myklebust, G., &amp; Bahr, R. (2014). Development and validation of a new method for the registration of overuse injuries in sports injury epidemiology: The Oslo Sports Trauma Research Center (OSTRC) Overuse Injury Questionnaire. British Journal of Sports Medicine, 47(8), 495-502.Gibala, M. J., Little, J. P., van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A., Raha, S., &amp; Tarnopolsky, M. A. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. Journal of Physiology, 575(3), 901-911.Keogh, J. W., &amp; Winwood, P. W. (2017). The epidemiology of injuries across the weight-training sports. Sports Medicine, 47(3), 479-501.McCall, G. E., Byrnes, W. C., Dickinson, A., Pattany, P. M., &amp; Fleck, S. J. (2010). Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training. Journal of Applied Physiology, 81(5), 2004-2012.Reynolds, G., Lin, X., &amp; Wright, H. (2016). The effect of exercise on mood and mental health. Journal of Affective Disorders, 200, 51-56.Schoenfeld, B. J., Aragon, A. A., &amp; Krieger, J. W. (2011). The effect of meal frequency on body composition during weight loss: A systematic review. Nutrition Reviews, 73(2), 69-82.van Gent, R. N., Siem, D., van Middelkoop, M., van Os, T. A., Bierma-Zeinstra, S. M., &amp; Koes, B. W. (2007). Incidence and determinants of lower extremity running injuries in long-distance runners: A systematic review. British Journal of Sports Medicine, 41(8), 469-480.Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.

Running is a waste of time.

(And Why Rise with Marcus is the Best Choice in Coventry) 👀When people start looking for a personal trainer, the first thing they usually ask is: “How much does it cost?” But the real question is, “What am I actually getting for my money?”In the UK, personal training prices vary massively. You could pay anywhere from £15 to £85 per session, with the average sitting around £36 per hour. But a training session on its own doesn’t mean much.What actually matters is what happens between those sessions—how well your training is structured, how it fits into your lifestyle, and whether you're actually progressing. A good coach doesn’t just turn up, count reps, and leave. A good coach is an investment—in your body, your confidence, and your long-term results.If you’re in Coventry, that’s exactly why Rise with Marcus is the best choice.<h2>What Affects the Cost of Personal Training?</h2>1. Experience &amp; ExpertiseSome trainers have a certificate and a few months of gym floor experience. That’s not enough. I’ve spent over a decade training and competing as a two-sport professional athlete in American football and bobsleigh, applying elite-level strength, conditioning, and movement principles to body transformation. The people I train don’t just get workouts—they get a system designed for long-term progress, strength, and injury prevention. 2. The Difference Between a “Session” and a Coaching System Many trainers just sell sessions—an hour of their time, and then you're on your own. At Rise with Marcus, you get a complete coaching system. Every session fits into a bigger picture of structured progression. This includes: ✅ Full training plans that develop strength, athleticism, and body composition. ✅ Nutrition strategies tailored to your goals—whether that’s fat loss, muscle gain, or performance. ✅ Ongoing support and coaching—adjustments, accountability, and solutions to roadblocks. ✅ Injury management &amp; movement optimization to keep you progressing safely. A session is just the tip of the iceberg. Real coaching is about everything outside of those sessions too.3. How Your Training is Structured for Maximum ResultsThe key to transforming your body isn’t just working hard—it’s working smart. I apply athletic performance principles to general fitness, meaning:You train for strength, movement quality, and athleticism, not just aesthetics. You build a foundation of fitness that translates to real-world strength and resilience. You avoid the common mistakes that slow progress and cause injuries. Most trainers just make you tired. I make you better.<h2>So, How Much Should You Pay for Personal Training?</h2>The price of personal training is only expensive if you’re not getting results. If you’re not improving, even £20 per session is too much. But if you’re building strength, gaining confidence, and transforming your body, then quality coaching is an investment, not a cost.At Rise with Marcus, you’re getting: ✅ A structured coaching system, not just random workouts. ✅ Decades of experience applied to your individual goals. ✅ A methodical approach to strength, movement, and injury prevention. ✅ Support beyond the gym—nutrition, programming, and accountability.Yes, personal training at this level is an investment, but the results speak for themselves. The difference between spinning your wheels for years and actually progressing comes down to who you choose to guide you.<h2>Why Rise with Marcus? (The Best Choice in Coventry)</h2>There are plenty of trainers in Coventry. But if you want a complete system for body transformation, athletic strength, and long-term progress, there’s only one choice.This isn’t just about sessions—it’s about real coaching. It’s not just about getting in shape—it’s about staying strong, moving well, and building resilience for life. I bring experience from two professional sports, applying elite-level principles to everyday training. The question isn’t “How much does it cost?” It’s “What are you getting for your money?”And at Rise with Marcus, you’re getting the best coaching available in Coventry.Want to get started? Message me, and let’s get to work.

How Much Does It Cost to Hire a Personal Trainer in the UK?

Unrecognizable young woman eating delicious donut.

Cravings can feel like an unstoppable force, derailing even the best-planned diets. Whether it’s the sudden urge for something sweet, salty, or just anything in sight, cravings aren’t just about willpower—they’re physiological, psychological, and environmental. Understanding why they happen and how to manage them effectively is key to long-term success.This blog will break down what cravings really are, why they happen, and most importantly, how to handle them without feeling miserable or constantly battling yourself.<h2>Why Do We Get Cravings?</h2>Cravings aren’t random. They’re caused by a mix of hormonal shifts, habits, emotions, and environment. Here’s what’s really going on:<h3>1. Blood Sugar Fluctuations</h3>When blood sugar drops, your body craves quick energy—usually in the form of high-sugar, high-fat foods (Hall et al., 2019). This is why skipping meals or eating a carb-heavy diet without enough protein and fats can make cravings worse.<h3>2. Dopamine and Reward Response</h3>Certain foods trigger a dopamine release, activating the brain’s reward system (Volkow et al., 2011). Highly processed foods, especially those high in sugar and fat, create an addictive response, making you want them even more.<h3>3. Habit and Conditioning</h3>If you always eat chocolate at night or grab a snack when stressed, your brain learns the pattern. Over time, cravings become less about hunger and more about routine (Schultz, 2016).<h3>4. Hormonal Influence </h3>Leptin &amp; Ghrelin: Leptin controls hunger, while ghrelin stimulates it. Poor sleep disrupts these hormones, making you hungrier and increasing cravings (Spiegel et al., 2004). Cortisol &amp; Stress: High stress leads to increased cravings for high-calorie foods (Epel et al., 2001). <h3>5. Nutrient Deficiencies </h3>Sometimes, cravings indicate a lack of essential nutrients. A craving for chocolate? It could be a magnesium deficiency. Constantly want salty food? You might need more sodium or hydration (Rodríguez‐Moran &amp; Guerrero‐Romero, 2001).<h2>How to Control Cravings Without Feeling Deprived </h2>Cravings don’t have to control you. Here’s how to handle them effectively:<h3>1. Balance Your Meals to Prevent Cravings Before They Start </h3>Protein is your best friend: It stabilizes blood sugar and keeps you fuller longer (Leidy et al., 2015). Aim for 1.6–2.2g of protein per kg of body weight. Healthy fats slow digestion and reduce cravings. Include sources like avocado, nuts, and olive oil (Kirkpatrick et al., 2019). High-fiber carbs keep energy steady (whole grains, fruits, veggies). Avoid ultra-processed carbs that spike and crash blood sugar. <h3>2. Identify Your Triggers </h3>If you crave sugar at night, is it hunger or habit? If stress makes you snack, can you manage stress differently? (breathing exercises, movement, journaling). If boredom leads to snacking, can you distract yourself with an activity? <h3>3. Use the “Pause &amp; Plan” Method </h3>When a craving hits:Pause—Wait 5-10 minutes before acting on it. Ask yourself: Am I actually hungry? Bored? Stressed? Plan a response—If you’re hungry, eat a balanced snack. If you just want a taste, have a small portion mindfully. <h3>4. Hydration &amp; Sleep: The Craving Killers </h3>Drink water first—Thirst is often confused for hunger (Jequier &amp; Constant, 2010). Get 7-9 hours of sleep—Poor sleep increases ghrelin and cravings (Spiegel et al., 2004). <h3>5. Don’t Ban Foods—Strategically Include Them </h3>Strictly avoiding certain foods makes cravings worse. Instead:Use the 80/20 rule: 80% whole, nutrient-dense foods, 20% flexibility. Plan indulgences: If you love chocolate, schedule it so it doesn’t feel off-limits. Use volume eating: A small piece of chocolate + high-fiber fruit = satisfaction without a binge. <h3>6. Keep Craving-Friendly Alternatives On Hand </h3>Craving chips? Try popcorn with sea salt. Want sweets? Greek yogurt + berries + cinnamon. Chocolate cravings? Dark chocolate (70%+ cacao) in moderation. &nbsp; What If You Do Give In? Cravings aren’t failures. One meal won’t ruin progress, just like one workout won’t make you fit. If you overeat:Don’t guilt-trip yourself—This fuels an unhealthy cycle. Get back to normal eating immediately—Don’t try to “compensate” with extreme restriction. Learn from it—What triggered it? How can you handle it differently next time?<h2>Final Thoughts: Master Cravings, Don’t Let Them Master You </h2>Cravings are normal. But with the right nutrition, strategies, and mindset, you can control them instead of feeling controlled. Remember:✔ Balance your meals to prevent cravings ✔ Identify and manage your triggers ✔ Allow occasional treats without guilt ✔ Prioritize sleep and hydration ✔ Have better alternatives readyWhen you shift from fighting cravings to understanding and managing them, they lose their power. And when you learn to navigate them, your results finally become sustainable.<h2>References</h2>Epel, E. S., Lapidus, R., McEwen, B., &amp; Brownell, K. D. (2001). Stress may add bite to appetite in women. Psychosomatic Medicine, 63(5), 698-706. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T. M., Chen, K. Y., ... &amp; Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77. Jequier, E., &amp; Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. Kirkpatrick, C. F., Bolick, J. P., Kris-Etherton, P. M., Sikand, G., Aspry, K. E., Soffer, D. E., ... &amp; Skulas-Ray, A. C. (2019). Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate diets. Journal of Clinical Lipidology, 13(5), 629-640. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... &amp; Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S. Rodríguez‐Moran, M., &amp; Guerrero‐Romero, F. (2001). Low serum magnesium levels and metabolic syndrome. Acta Diabetologica, 38(2), 73-77. Schultz, W. (2016). Dopamine reward prediction error coding. Dialogues in Clinical Neuroscience, 18(1), 23-32. Spiegel, K., Tasali, E., Penev, P., &amp; Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. Volkow, N. D., Wang, G. J., Tomasi, D., &amp; Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 69(10), 950-956.

How to Handle Cravings and Stay on Track

MMA boxers fighters fight in fights without rules

There’s a moment before you step into the cage where the noise fades, and all that’s left is yourself. It’s just you, the preparation you’ve put in, and the unknown waiting on the other side. For me, that moment wasn’t filled with nerves or doubt—it was filled with curiosity.I didn’t pursue MMA for glory or the thrill of the fight. I did it to see what I was made of, to reclaim something I felt I’d lost. After a knee injury sidelined my dreams of American football, I needed to test myself as an athlete and as a person. Could I rise to a new challenge? Could I push past fatigue, fear, and doubt to prove something—not to others, but to myself?I realized early on that it wasn’t about the outcome—it was about the process. That’s what I live for. The outcome is fleeting; it’s the journey that shapes you. And this was the journey I had chosen, for reasons I didn’t fully understand at the time.<h3>The Journey to the Cage</h3>I trained at Starkey’s Martial Arts in Earlsdon, Coventry, a gym that struck the perfect balance of technique and live sparring. Unlike other gyms, where sparring is rare, Starkey’s emphasized gentle but consistent practice. This environment sharpened my instincts and gave me the confidence to trust my abilities in a live fight.But preparation wasn’t easy. Balancing full-time work, MMA, Brazilian jiu-jitsu, and gymnastics to improve my body control meant days that started early and ended late. Fatigue was my constant opponent. Yet, I stuck with it because I believe in one simple truth: You get out what you put in. Growth doesn’t happen in comfort—it happens in the grind.<h3>Fight Day: The Calm Before the Storm</h3>I wasn’t nervous on fight day. While other fighters paced nervously or had heart rates spiking between 80–100 beats per minute, mine was steady at 60–70. I’m not the type to dwell on what could go wrong. For me, preparation is everything. Once you’ve done the work, the rest is out of your hands.If you die, you die. What’s the point in worrying about what you can’t control?There wasn’t much time to warm up; the fights moved quickly. As I watched the other matches, I wasn’t tense—I was simply curious. What would this experience be like? Would all my preparation pay off?<h3>The Fight: A Test of Fitness and Will </h3>From the first round, I realized that MMA fitness is its own beast. My lungs were burning, my legs felt like lead, and my chest heaved with every breath. No amount of preparation can truly simulate the intensity of a real fight.But in those critical moments, I relied on my training. My strength lay in my ground game, and I found it easier to fight for position. I recognized opportunities for submissions, but my opponent fought hard to stay in the game.There were flashes of control: a takedown, an uppercut, a clean dodge of his counter. But the fight was exhausting, and I had to dig deep to stay focused. In the last round, he dipped his head for a takedown and pinned me against the cage. My whole body felt like I was stuck in cement. Out of the corner of my eye I see my coach, Kieran, waving a single finger back and forth. "One minute marcus! One minue!" "Oh... go on then". I whisper to myself. I hook under his knee with my hands and drive him back trying to tip him. Success. I release my hands to let him go to the floor thinking I would be able to take his back and finally finish the fight. He gets up too fast and I lose my opportunity but stil have the upper hand. Maintaining pressure on him from his side, I recognise another clear chance. I pivot to hook my right wrist under his chin for the guillotine. <blockquote>"C'est l'heure."</blockquote>I fall back and secure one of his legs with mine. My fingers working tirelessly through blood and sweat and tempered leather to find one another. My hands and arms constrict like a starving python. "Lift the Elbow", Coach orders. Compliance. And slowly I feel defeat beset my opponent.<h3>Victory Without Joy</h3>When the fight ended, I expected to feel pride, relief, or even accomplishment. But what I felt was emptiness.My opponent congratulated me graciously, then returned to his pregnant partner, defeated. I couldn’t shake the thought: What was the point of this?I didn’t step into that cage to hurt someone. I did it to test myself, to be prepared for a world where harm is sometimes necessary to protect those you love. But what did I truly accomplish by beating someone who wasn’t my enemy?I wish there were a way to practice fighting only against “bad people,” but life isn’t that simple. The lesson wasn’t in the fight itself—it was in the process, the preparation, and the parts of myself I discovered along the way.<h3>What I Learned About Myself</h3>The most surprising thing I learned wasn’t about my opponent—it was about me.People often see me as carefree, non-chalant - as someone who doesn’t take things seriously. But when the stakes are high, I rise to the challenge. Everytime.I’ve realized I’m the type to do the hard work quietly, when no one is looking. People won’t see the grind, and they might not believe in my preparation. But when the moment comes, they’ll see the results.This experience taught me something else: I can’t pursue everything. Preparing for the fight demanded everything I had—time, energy, focus. In the future, I know I need to narrow my efforts, to approach challenges with more focus rather than trying to hit multiple goals at once.<h3>Advice for Those Considering an MMA Fight</h3>If you’re considering an MMA fight, here’s my advice: If you’re scared, it’s exactly what you need to do.Fear is natural, but it’s also something you can overcome. I wasn’t anxious or nervous, but I did feel the fear of being hurt. I chose to accept it. If you’ve made the decision to fight, then deal with what comes with it—it’s your choice, your responsibility.Stepping into the cage isn’t about enjoying every moment. It’s about proving to yourself that you can handle discomfort, pressure, and the unknown. If you choose to stay in your comfort zone, that’s fine, but know that comfort comes at the cost of growth.<h3>Gratitude, Growth, and Resilience</h3>The fight changed how I view life. I’m grateful that I don’t have to fight every day, that I don’t live with the constant pressure of survival that so many around the world face.But it also taught me resilience. Life isn’t easy, and there will always be challenges—physical, mental, or emotional. The fight reminded me that preparation is everything. You may not control the outcome, but you can control your readiness.Personal growth doesn’t come from staying comfortable. It comes from stepping into the arena, facing what scares you, and putting in the work when no one else is watching.<h3>The Lesson: Fighting Is About More Than Winning</h3>MMA taught me that fighting is as much about preparation and self-discovery as it is about victory. It’s about finding out what you’re capable of, even when you’re exhausted or unsure.You don’t fight to prove yourself to others—you fight to understand yourself. Whether it’s in the cage, at work, or in life, the effort you put in behind the scenes is what defines you when it matters most.So, if you’re facing a challenge—whether it’s a fight, a career change, or just a hard day—remember this: The work you do in the dark will shine in the light.You don’t need to shout about it or seek validation. Just put in the effort, and trust that when the moment comes, you’ll rise.<h2>A Big Thanks </h2>With the victory in mind I would like to thank Coach Kieran at Starkey Martial Arts in Earlsdon and would highly recommend him for anyone who is considering starting a combat sport and isn't sure where to start.<h2>The Fight</h2><figure id="figure-qpkyn2z2b4m7yyuzzi" class=""><iframe id="qpkyn2z2b4m7yyuzzi" src="https://www.youtube.com/embed/9YepuXq686A" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=9YepuXq686A" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/9YepuXq686A" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

Lessons from My First MMA Fight: Fighting for More Than Victory

Middle-aged man licks his lips as he caresses nude dummy

When it comes to picking a personal trainer, the number one thing that matters is trust. It’s not about whether they’re male or female—it’s about whether they can get you to where you want to be while making you feel comfortable, respected, and confident in the process.That said, I get it. The idea of working with a male trainer can bring up concerns—will he understand my goals? Will he push me too hard? Will I feel awkward? These are all valid thoughts, and if you’ve ever hesitated about hiring a male PT, you’re not alone. So let’s break it down: the concerns, the red flags, the green flags, and why this won’t be a problem when working with me.<h2>Common Concerns About Working with a Male PT</h2><h3> 1. "Will he understand my goals?"</h3>A lot of women worry that a male trainer won’t "get" their goals—whether it’s wanting to feel strong, tone up, lose fat, or build confidence. Too many male PTs assume every woman just wants to "get smaller" and throw them onto a treadmill for an hour. That’s bad coaching, and it’s exactly why you need someone who actually listens.A good PT—regardless of gender—should ask you what you want and then structure your training to fit that. If your coach just assumes your goal, walk away.<h3>2. "Will I feel uncomfortable?"</h3>If you’re stepping into a gym for the first time or doing exercises you’re unfamiliar with, feeling a bit awkward is normal. But feeling uncomfortable with your trainer? That’s not.A professional PT will make sure you feel safe, supported, and respected in every session. No weird comments, no pushing you beyond your comfort zone in an inappropriate way, and definitely no ego-driven coaching. If a trainer makes you feel uneasy? Find someone else.<h3>3. "Will he push me too hard?"</h3>Some women worry a male trainer will go full ‘military bootcamp’ mode and push them beyond what’s realistic. But good training isn’t about running you into the ground—it’s about progressing you at the right pace for long-term success.You don’t need a trainer screaming in your face, making you feel like you’re not doing enough. You need a trainer who challenges you just enough to keep you progressing without overloading you.<h2>Red Flags: What to Watch Out For</h2>If you’re considering working with a male PT, look out for these warning signs:🚩 Ignores your goals. If he doesn’t listen to what you want and just puts you on a generic plan, that’s a problem.🚩 Oversteps boundaries. If a trainer ever makes you feel uncomfortable, even slightly, trust your gut and find someone else.🚩 Doesn’t adjust for you. Yes a coach should push you outside your comfort zone. But, If he pushes you to do exercises you’re not comfortable with or ignores concerns about injury or discomfort, that’s bad coaching.🚩 Overly hands-on. There’s no need for excessive touching when coaching. A good trainer knows how to cue movements without unnecessary physical contact.🚩 Lack of professionalism. If they make inappropriate jokes, flirt, or make comments about your appearance that feel off—walk away immediately.<h3>Green Flags: What a Great PT Looks Like</h3>✅ Listens to you. Your goals, your concerns, your feedback—it all matters. If a trainer genuinely listens and adapts, that’s a good sign.✅ Explains everything. A great coach doesn’t just tell you what to do—they tell you why you’re doing it, so you feel confident in your training.✅ Makes adjustments. If something doesn’t feel right or you have an injury, they should be ready to adapt on the spot.✅ Respects your space. There’s no excessive touching, no weird comments—just professional coaching.✅ Gets results. At the end of the day, you want someone who actually knows how to get you to where you want to be.<h2>Why This Won’t Be a Problem with Me</h2>Let’s cut to the chase—none of this is an issue when working with me because I do things differently.🔹 I listen. I don’t assume your goals—I ask and then build a plan around them.🔹 I coach like an expert, not a drill sergeant. You’ll be challenged, but in the right way, at the right time. No burnout, no pointless suffering—just smart progression.🔹 I explain everything. You won’t just "do an exercise" because I said so. You’ll understand why it’s in your program and how it benefits you.🔹 I respect your space. There’s no need for excessive contact. Coaching should be professional, and that’s exactly how I keep it.🔹 You’ll get results. At the end of the day, that’s why you’re here. My coaching isn’t based on trends or generic templates—it’s built around what actually works.<h2>Final Thoughts</h2>It’s not about whether your trainer is male or female. It’s about whether they’re the right fit for you. If you’re working with a male PT OR a female PT and something feels off, trust your gut.But if you find someone who listens, adapts, and actually knows what they’re doing? You’re in good hands.If you’re ready to work with a coach who gets results without the BS, let’s talk. Feel free to check all my reviews.

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