Marie Gregg Fitness & Massage Therapy

04/05/2026

22/02/2026

What to eat after a workout

Post-workout nutrition plays a key role in recovery, muscle repair, and performance improvement. After exercise—especially strength training or intense cardio—your body is in a recovery state.
Muscle fibers have small amounts of damage, glycogen (stored carbohydrate) levels are depleted, and fluid losses may need to be replaced.

1. Protein: Repair and Growth
Protein provides amino acids that help repair and rebuild muscle tissue. Consuming 20–40 grams of high-quality protein after a workout supports muscle protein synthesis.
Good options include lean meats, eggs, Greek yogurt, cottage cheese, protein shakes, tofu, or legumes.

2. Carbohydrates: Restore Energy
Carbohydrates replenish glycogen stores used during exercise.
Pairing carbs with protein can also enhance recovery. Sources like rice, potatoes, fruit, bread, oats, or smoothies work well.

3. Hydration
Sweating leads to fluid loss. Rehydrating with water is essential, and after prolonged or intense sessions, beverages containing electrolytes (like sodium and potassium) may help restore balance.

4. Timing
While the old “30-minute anabolic window” is less strict than once believed, eating within 1–2 hours post-workout is ideal.

Example Post-Workout Meals
Grilled chicken with rice and vegetables
Protein shake with banana and peanut butter
Greek yogurt with berries and granola
Eggs with toast and fruit

In short, an effective post-workout meal combines protein for repair, carbohydrates for energy restoration, and fluids for rehydration, helping you recover faster and perform better in your next session.

💪💕

15/02/2026

Junior Athlete Testing….Last week all junior athletes got a week off from the gym due to half term and for me more so for a break, mentally and physically. I’ve found structured breaks throughout their season has really worked in regards to focus, recovery and enjoyment of the sessions. We ended the first block of 2026 by testing all our athletes. Something that they all enjoy, some get so nervous as they are so competitive and want to do well not only in their sport but in their gym testing!

Now, how important is testing and what do we test? For me it’s very important as it gives me and the athletes feed back on how they have done over a set period of time and they actually enjoy doing the testing, well most do as they generally all improve 👌

What tests do we do, so this can vary depending on your gym, what you have available and ofcourse your budget for testing equipment. I test sprint speed, 5m,10m,20m and 50m, broad jump, 1 x lower body strength, 1 x upper body strength (not 1 Rep Max!) and 2 conditioning exercises. We record results and in general test 3 times per year.

Back at it this week with a 7 week block through to the Easter holidays! 💪

If you have any questions about junior Strength and Conditioning and need advice just message the page. We don’t have any slots available this season but have a waiting list for 26/27 should you want your son/daughter enrolled.

Thanks for reading

Chris

08/02/2026

6 tips on how to build the body you want💪

* NUTRITION - having a good understanding of how to fuel your body is essential. Give it what it needs to perform better, not to deprive and punish it. Remember - well fueled body = greater performance = greater results.

*CONSISTENCY - as I said many times before - consistency is the key. It’s what you do on a regular basis, create a habit. Even on the days when motivation is low, get it done! You don’t ever question brushing your teeth in the morning, you just do it! 😉

* ACCOUNTABILITY - this can be a game changer for you! Having someone who cares for your goals the same way as you do, is there every step of the way, listening, guiding you and give you that little kick up the back side when you feel like giving up!

* PROGRESSIVE OVERLOAD - you have way more strength in you than you think! Adding more weight, decreasing/increasing reps, adjusting rest period.... Adding progressive overload to your sessions will allow new muscle to grow.

*FORM - your form and technique must be correct first before you apply progressive overload e.g adding more weights

* TIME - be patient. This is not an overnight miracle. Take measurements, take pictures. Scales are definitely not the only nor the best way to monitor progress. Bottom line - keep going, keep at it. Usain Bolt trained 2 years to run 9 seconds!! 😉💪

25/01/2026

The weekly check-in….

➡️Plan your week ahead - make sure your targets are realistic - whether it’s training or calorie intake. Schedule your workouts, runs, walks around your work... Make time for them. When it comes to calories - don’t start suddenly massively decreasing your food intake. Pay attention to your portion sizes, you can also weigh some foods (that is not packaged into serving sizes) to stay within recommended amount.

➡️Show up - it’s like brushing your teeth, you don’t question it, you just do it. Show up to your sessions, head out for that run or a walk. Stop giving yourself other options.

➡️Be smarter - make sensible swaps. Have a piece of fruit as a snack instead of a heavy slice of cake; swap fatty meats for lean, buy a calorie friendly bread, chose a lighter spread for your toast...

➡️Eat slightly differently - (eating less is not always necessary!) Add more veg, bulk up your portions with whole foods.

➡️You don’t have to cut out certain food groups - in moderation, you can eat whatever it is you desire. If anything - cutting out certain foods will most likely reduce your adherence and lead to overindulgence. Enjoy your treat, but remember if you have a goal in mind, don’t go overboard.

➡️Have a snack - manage your hunger so it doesn’t get out of control when you finally eat! Fruits, lighter snack bars or a protein bar, yogurts or carrot sticks... there is plenty of choices.

➡️Plan and prepare your food - plan your meals for the day. Try to avoid last minute panic when it’s 6pm and all you have are 3 chocolate croissants in the cupboard! Prep some lunches or dinners in advance - this can save you time and reduce chances of you reaching out for fast and easy, less nutritious option when you’re tired after full day’s work.

Keep it going, don’t give up if you don’t see changes after a week! It’s not an overnight magic trick 😉

18/01/2026

Fueling your body for a muscular, toned physique starts with seeing food as a powerful ally, not a restriction.
Every meal is an opportunity to support strength and recovery. Choosing foods that energize you, help your muscles rebuild, and make you feel strong from the inside out. When you eat with intention, your body responds with resilience and visible progress.

⏺️Prioritize protein as the foundation of your meals, because muscle is built and maintained through repair. Lean meats, fish, eggs, dairy, legumes, and plant-based proteins all contribute to this process. Think of protein as the signal you send to your body that it is safe to grow stronger. For muscle growth you want to aim for 1.8-2g of protein per kilogram of body weight daily.

⏺️Pair it with complex carbohydrates like whole grains, fruits, and vegetables, which provide the steady energy needed to train hard and stay focused throughout the day.

⏺️Healthy fats deserve a place at the table too. Foods like avocados, nuts, seeds, olive oil, and fatty fish support hormone balance and joint health—both essential for building a toned physique. Rather than fearing fats, respect their role in keeping your body functioning optimally and your workouts sustainable over the long term.

⏺️Timing and awareness matter, but they don’t need to be rigid.
Eat enough to support your training, listen to hunger cues, and refuel after workouts to kick-start recovery, it is recommended that you refuel your body within 2hrs after training.

⏺️Hydration is just as important—water helps transport nutrients, supports muscle function, and keeps your body performing at its best, drinking roughly 2l of water per day.

Above all, eat in a way that feels empowering. Enjoy your food and trust the process. Choose nourishment that supports your goals, your health, and the strong person you’re becoming.

11/01/2026

Weight loss is often celebrated as the finish line, but in reality, it’s only the opening act. The real transformation begins when the focus shifts from becoming smaller to becoming stronger.
Weight loss gets you lighter. Strength makes you defined.

You worked hard to lose weight so you could finally see this one number on the scales- but as soon as you got to your “goal weight” you still weren’t entirely happy with your body?
You just didn’t quite look the way you imagined you would....
You were smaller but you didn’t look athletic, firm &
tight or have the type of physique that you imagined in your mind.
One that looks leaner but has muscle. You’re looking for firmness. You’re looking for density & muscle. You’re looking for an overall athletic physique.
Here’s the thing: Dieting is only ONE very small piece of the puzzle.
In order to lose fat you do have to be in a deficit at
some point, yes. But do you know when I see my clients actually get the physique results they want?
When they FOCUS , EAT proper food & start building muscle through STRUCTURED TRAINING. And TIME- IT TAKES TIME to look lean and athletic!!!
Calorie balance is very important factor in body comp change because protein, fat & carbs literally COMPOSE body tissues.
You can’t “define” muscle you haven’t even built.
So to be able to build any muscle you have to have enough of these raw materials coming in and follow a training program that will get you the results you want!
Build that body you want.

04/01/2026

New Year, New Fire 🔥

Tired of looking in the mirror and seeing potential instead of results. Tired of making excuses. Tired of not being even close to someone who you know you could be…

The journey is uncomfortable. It’s choosing discipline when motivation disappears.
Stop letting comfort make decisions for you.
It’s your turn.
This is personal.
This is a war with every excuse you ever made.

Become the strongest, sharpest, most disciplined version of you.
Let’s go 🔥💪

17/06/2025

Amazing opportunity 💪

🚨 WE'RE HIRING – PART-TIME (LEADING TO FT) PERSONAL TRAINER WANTED! 🚨
📍 Location: Performance HQ | 🗓️ Start Date: August

We’re on the lookout for an ambitious, energetic, and passionate Personal Trainer to join the Performance HQ team!

This is a part-time position with the opportunity to grow into a full-time role, perfect for someone who’s hungry to build their career in the fitness industry.

This will be a paid position!

✅ What we're looking for:
– A team player with a positive attitude
– Strong communication & people skills
– A genuine passion for helping others reach their fitness goals
– Must have (or be working towards) Level 2 & Level 3 Personal Training qualifications by August
- An opportunity for you to gain a Strength and Conditioning qualification

💪 Whether you’re just starting your journey or ready to take your PT career to the next level, we want to hear from you!

You can forward your CV to cgreggfitness@hotmail.com

16/04/2025

and she has done it again - another goal ticked off!!
7st down!!
Vikki has been hard at work, hitting her weekly PT sessions and a number of classes every week without a miss and keeping a close eye on her nutrition. No quick fixes, just hard work, commitment and consistency... This is the recipe for long lasting results!
While she's fitter and stronger than ever, hitting her PBs in the gym, the weight is coming off, body composition and shape is changing.... It's a win win!! 🙌💪
Vikki has been on her life changing fitness/weight loss journey for a 1.5yrs and the transformation is truly amazing. She's completed 4 Games so far (strength and endurance events) and has without a doubt become a massive part of our gym community.
Vikki, it's been an absolute pleasure watching you grow into a happy, confident and strong woman - physically and mentally. And we're not done yet 🙌😊
An absolute inspiration ❤️❤️❤️
Love Marie x

24/03/2025

EMPOWER
As all of you well know, I've always been an advocate for a gradual, healthy way to achieve your goals - train hard, eat well, be disciplined and consistent. I do not believe in quick unhealthy fixes, so called transformations, as usually these are not built on healthy long-lasting habits.
I designed the EMPOWER program to bring the best out of you.
It is aimed to celebrate your strength, your determination, your femininity, your will power and to celebrate, accept and admire your body in its beauty.
What you see here are 5 normal women, living their normal daily life - plus some!! They show up no matter what life throws at them... This is all about them!!

Real women, real bodies.

This was an education for the ladies on long lasting strength training and eating better and being able to maintain for years to come.

The pictures are a great keepsake for the ladies and by no accounts are they finished. They will continue to train, work hard and enjoy the gym being part of their lives.

So I encourage all woman to have confidence to get to the gym, take guidance, lift weights, do classes, sweat, work hard and enjoy the process , it takes time but make it part of your life.

Thank you ladies and thank you Dylan on what was your 1st photo shoot too!

Lots of fun was had ❤️💪🍸

Love Marie