MD Body Workshop

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Helping busy people move better, lose weight, and feel stronger through personal training and sports massage.
📍 Private studio in Banbury | Tailored plans | Book your free consultation

I don’t often post photos of myself here, but if this caught your eye, stay with me for a moment.I’ve just finished my f...
31/12/2025

I don’t often post photos of myself here, but if this caught your eye, stay with me for a moment.

I’ve just finished my final workout of the year and with it, my 10th year working as a personal trainer. Ten years in the industry gives you perspective. Not just on training, but on people, consistency, and what actually matters over time.

As the years pass (and as I get closer to 40), one thing becomes very clear: fitness isn’t about looking impressive, it’s about staying capable. Moving well. Feeling strong. Having energy for life, not just for the gym.

The way we look after our bodies in the next 10–20 years will decide how we live the last 20, 30, maybe even 40 years of our lives. That makes health and movement one of the smartest investments you can ever make, especially while it’s still easy to start.

So as the new year approaches, here’s my simple challenge for you:

Pick two goals.

👉 One should be new.
Learn a skill. Try a sport. Travel somewhere unfamiliar. Step outside your routine and bring some freshness into your life. New experiences challenge you, sharpen your mind, and remind you that you’re capable of adapting and learning at any stage of life. Stagnation feels safe, but growth happens when you allow yourself to be a beginner again.

👉 The second should be hard.
Something meaningful. Something uncomfortable. Something you’ll proudly say: “This year, I did that.”
Run your first 10K or a marathon. Lose the weight you’ve been avoiding. Quit a bad habit. Climb a mountain. Commit to your health for real. I don't know your journey, so it will be different for everyone. But set an ambitious goal, something that will define this year for you. Doing something hard builds confidence and self-respect. It proves to you that you can handle discomfort, stay consistent, and finish what you start and that changes how you approach EVERYTHING else in life.

I don’t wish you perfection. I wish you progress.

Finish next year stronger, healthier, and more capable than you started it.

That’s the real win. 💪

Happy New Year!

Five critical, often-overlooked habits that are silently sabotaging fat loss efforts:1. Poor Sleep 😴• The Problem: Bad s...
23/11/2025

Five critical, often-overlooked habits that are silently sabotaging fat loss efforts:

1. Poor Sleep 😴

• The Problem: Bad sleep is like pouring water on the fat loss fire. It tanks your testosterone (up to 15% drop from one night), increases cravings for carbs and sugar, and slows fat burning.

• The Fix: Treat your bedroom like a cave (dark, cool, quiet). Set a bedtime alarm and kill the screens when it goes off. Sleep is the single easiest foundational task you can do for your health.

2. Alcohol 🍺

• The Problem: It's not just the calories—alcohol is a toxin that makes your body stop burning fat to prioritize clearing the booze. It also slams the brakes on muscle building, T-production, and ruins sleep.

• The Fix: The only way to optimize health is to stop drinking. Try cutting it out completely for two weeks to see dramatic improvements in energy and fat loss.

3. Short-Term Thinking ⏱️

• The Problem: Most quit because they expect results in days, not years. You vastly overestimate what you can do in a week and underestimate what you can accomplish in a year. Fast results are often fake results.

• The Fix: Embrace the long game. Focus on stacking small, consistent wins (good sleep, clean eating, lifting) and letting them compound over time.

4. Not Tracking 📝

• The Problem: You can't fix what you don't measure. Saying you "eat pretty clean" or "work out a lot" is just guessing, which is why your results stall.

• The Fix: Get awareness! Use an app like MyFitnessPal to track your intake. Calculate your TDEE and subtract 300–500 calories for consistent fat loss. What gets measured, gets managed.

5. Overestimating Movement Calorie Burn 🔥

• The Problem: People reward a 300-calorie workout with a 1,200-calorie meal. Calorie trackers like watches often overestimate your burn by 30-50%.

• The Fix: Think of exercise as a performance enhancer, not a fat eraser. Weight loss is primarily controlled by how much you eat (caloric input). Stop counting burned calories and adding that food back into your diet.

Not the best at posting on social media (I’m usually too busy actually working in the gym 😅) — but hey, results like the...
13/10/2025

Not the best at posting on social media (I’m usually too busy actually working in the gym 😅) — but hey, results like these deserve a post 💪

When he first came to me, he couldn’t lift his arm overhead without shoulder pain. We started by fixing that, focusing on mobility, control, and proper movement patterns. Once the shoulder was pain-free, we shifted the goal to fat loss and building a more athletic, sporty shape.

8 months later… here we are. Stronger, leaner, healthier 🔥
Hard work pays off 👏

You might think it’s impossible right now - but here’s living proof that it’s not.Right now, you might feel stuck. You m...
29/08/2025

You might think it’s impossible right now - but here’s living proof that it’s not.

Right now, you might feel stuck. You might think change is too far away, too hard, or not meant for you. But that’s exactly how every transformation begins, with doubt.

The truth is: you can shape your body, your health, and your future if you commit to the work and stay consistent.

One day, someone will look at your “before” picture and won’t believe it’s the same person.

Remember: your body will become what you decide, what you work for, and what you refuse to give up on.

If you want change, don’t wait for the “perfect moment.” The perfect moment is when you start.

If you start your Monday with a 6am workout, the rest of the week can only get better 💁‍♂️😂 Well done Justyna 💪
25/08/2025

If you start your Monday with a 6am workout, the rest of the week can only get better 💁‍♂️😂 Well done Justyna 💪

When Judyta and I started training, she was already slim, but her goal wasn’t to lose weight. She wanted to feel stronge...
14/07/2025

When Judyta and I started training, she was already slim, but her goal wasn’t to lose weight. She wanted to feel stronger, look more athletic, and get visible abs without bulking too much. And that’s exactly what we achieved 💪🏼

This transformation is all about precision and balance:

✅ Lean muscle without size
✅ Definition without losing her natural shape
✅ Strength and athleticism

Judyta put in the work, the results speak for themselves. This is what smart, tailored training looks like 👌

According to research published in the International Journal of Obesity, over 80% of people who lose weight regain it wi...
12/07/2025

According to research published in the International Journal of Obesity, over 80% of people who lose weight regain it within the first year — and nearly all regain it within the next few.

Why? Old habits creeping back in. 🙄

But Marta?
She lost ~35 kg — and 2 years later, she’s still going strong. 💪

No crash diets. No quick fixes.
Just smart habits, steady training, and real consistency.

Because lasting change doesn’t come from a burst of motivation — it comes from building habits that stick.
Motivation fades. Life gets busy. But habits? Habits carry you through.

Marta didn’t just lose weight — she changed her life. 🧠💪
She focused on what matters most: learning how to live differently, not just temporarily eat differently.

That’s the difference between a quick fix… and a real transformation.

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7 Church Walk
Banbury
OX165NY

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