CGR Cooke, Gateshead (2025)

30/12/2024

Change Your Default Setting in 2024

This year, let’s make it a resolution to become the person who finishes what they start. It’s not about fleeting motivation or quick fixes—it’s about systematically implementing well-founded strategies that have been proven successful time and time again.

The real skill isn’t in following the same strategies as everyone else, but in knowing which strategies will work for you. For your mindset, preferences, and daily behaviors. This is how I help my clients change their entire lives: by understanding their mental mechanics, they can manipulate them into more productive patterns that help them achieve well-defined goals.

When your goals are aligned with your true intrinsic motivation—a purpose that isn’t just preferable but non-negotiable—the path to success becomes clear. It’s no longer about willpower alone; it’s about creating a strategy that makes failing more difficult than succeeding.

If you’re ready to make 2024 the year you stop letting your mindset hold you back, let's work together to build a plan that works for you.

Get in touch today via our website, cgrcooke.com or by sending an email direct to cgrcooke@gmail.com

17/12/2024

🚨 Fully Booked Until January 6th! 🚨

I’m thrilled to share that my schedule is now completely full until the new year. If you’re ready to get your health in order to meet all your responsibilities and goals, I recommend securing your spot as early as possible—January slots are already limited. ⏳

I don’t do quick “transformations.” My work is about providing realistic, effective counseling and advice that you will follow. My trademark? Clients don’t go back to how they were. Instead, they continue to improve long after our time together. 🌱💪

If you’re serious about lasting change and want to hit 2025 with real momentum, don’t wait! Spots don’t last long.

📧 Get in touch at cgrcooke@gmail.com to get booked in.

📍 Serving clients in: Greenside | Ryton | Wylam | Hexham | Crawcrook | Blaydon

12/12/2024

The Mental Game

Mental strength is everything. Most people already have a degree of strength, fitness, and overall competency—they’re just unable to use it. It’s not a lack of willingness, but a lack of access.

Mental strength is like any other muscle: you start with a low enough bar that you can overcome it, and then slowly raise it. Build it bit by bit, and the results will surprise you.

I’ve spent more time working on my own mental resilience than any other part of training, and not a second of it was wasted. It’s the most transferable skill you’ll ever develop through fitness. It goes beyond the gym or the ring—it enriches every area of your life.

Tonight, I worked with on their ability to dig. To keep going. To accept that it’s not about how much you give but how much you can take.

Better to be a Toyota Corolla cruising at 70mph than a Lamborghini stuck at 30mph. You don’t need a bigger engine—you just need to learn how to put your foot down.

On that note, here's a picture of the students in stress positions while being cued on how to get through it; what to think, what to focus on, and what language you use to speak to yourself and win.

If you feel you could be doing more with what you've got, get in touch today. The website is cgrcooke.com or send an email to cgrcooke@gmail.com to discuss further

06/12/2024

When I was 18, I started my first business, KnowHowNutrition. But the seeds for it were planted years earlier when, as a teenager, I lost a lot of weight and became obsessed with fitness.

At school, I wasn’t exactly thriving—terrible grades and little direction. My goal? Scrape by with just enough to join the Royal Logistics Corps as a chef. Fitness training for the army introduced me to the role of nutrition, and I quickly realized how crucial it was for performance. The problem? Nutrition is incredibly complex, and I couldn't wrap my head around the science. So, I decided to change that.

I dove into studying, and by the time I finished school, my results shocked everyone (myself included): A*’s to B’s, with just one C in French. It was a transformation—one that led me to pursue A-levels and, eventually, multiple degrees.

During my first degree, I realized I wanted to make nutrition sciences accessible for everyone—especially for those who don’t have science qualifications. That’s how KnowHowNutrition was born. It was more than a business; it was a mission. I started projects promoting growing your own produce, managing healthy diets on tight budgets, and understanding the environmental impact of food choices. These are still areas I believe most health "gurus" overlook.

Did it succeed? Well, not financially. At 18, I had no business experience, three staff members, and a lot of ambition but not much know-how (ironic, I know). But KnowHowNutrition’s philosophy stayed with me.

Today, that same drive fuels my work. At Union Jab, I make boxing fitness accessible for those who want to improve their health without being beasted. Over the past decade, I’ve helped individuals and groups make lifelong, meaningful changes to their health—one step at a time.

How you do anything is how you do everything.

Get in touch today if you share my philosophy that good nutrition, exercise, and health knowledge would change your life.

04/12/2024

🎉 Exciting News! 🎉

I've officially moved into my new office at Infinity Fitness Gym in Greenside, and I'm thrilled to have more space available to work with clients. This move is a big step in creating the perfect environment to help you achieve your health goals.

As a qualified Exercise Physiologist and accredited Nutritionist, I specialise in helping people become "fit for purpose". Together, we’ll identify your health goals and establish the training, nutrition, and lifestyle habits you need to achieve them.

Whether you're aiming to boost your fitness, improve your diet, or make long-term lifestyle changes, I’m here to guide and support you every step of the way.

📅 Book your consultation today and let’s take the first step toward the healthier, fitter you!

📝 Send me a message or drop by Infinity Fitness Gym to chat about how I can help. Don’t wait—spaces are filling fast, and I’d love to hear from you!

Feel free to share this post with friends or in your local groups—let’s build a stronger, healthier community together!

28/11/2024

Exciting times ahead as we gear up for the big move into our new office next week!

We're busy painting, prepping, and creating a warm, welcoming space where you can feel right at home. This new clinic is more than just a fresh start—it’s a place dedicated to helping you achieve your health and fitness goals.

With over a decade of expertise in nutrition and exercise, combined with 16 years of boxing experience, we’re passionate about supporting your journey to better health. We can’t wait to welcome you into this incredible new space! Stay tuned—big things are coming!

25/11/2024

🏃‍♀️ Another Running Session This Morning! 🏃‍♀️

Since sharing out a couple of posts about how enjoyable running can be, I've had a couple of people in for sessions just wanting to learn more about form, training, or how to programme for efficiency and longevity instead of max speed.

Running isn’t just about pounding the pavement; it’s about moving efficiently and protecting your body for the miles ahead. Correct running form dramatically reduces your risk of overuse and joint injuries, ensures your major muscle groups carry the workload, and helps you enjoy the journey more—letting you focus on the scenery, not just counting down the miles.

Here are some of the keys to running efficiently and injury-free:

✔️ Foot Placement: Aim to land your foot directly underneath or slightly behind your body—not out in front.
✔️ Avoid Heel-First Strikes: Let your midfoot or forefoot touch down first to reduce impact and improve propulsion.
✔️ Strong Heel Drive: Imagine “scuffing gum off your shoe” with every stride, driving your heel back powerfully.
✔️ High Knee Drive: Lift your knees to a strong position as they cycle forward, setting you up for a smoother return.
✔️ Cadence is King: Maintain a stride cadence of around 180 steps per minute for optimal efficiency and rhythm.

When you master these principles, your running becomes less about surviving the distance and more about thriving in it. You’ll feel stronger, reduce fatigue, and even find moments to appreciate the world around you. 🌿

Ready to take your running to the next level? Let’s get out there and perfect that form! 💪

See CGRCooke.com for more info, drop a comment, or send a message to get in touch!

22/11/2024

What a manic day! But it’s all part of the grind—and now, it’s time to kick back and welcome the weekend.

✅ Tabata bodyweight workout to kick things off.
✅ Morning clients—always rewarding to help people on their fitness journey.
✅ A study session in the office (because you’re never too old to keep learning).
✅ Afternoon swim—brutal, but some days it’s just about clocking in and getting it done!

From there, it was over to the North Benwell Youth Project CIO to run a boxing session with Northumbria Police's Empowa Programme, helping young people channel their energy into something positive.

And just when I thought the day was done, an alternatively booked hall in Greenside threw a curveball! Huge thanks to Jeff at Infinity fitness gym and sports medicine clinic for saving the day and giving us a venue with only 20 minutes notice —perfect timing as Union Jab CIC will be moving there in just over a week!

Now? It’s me-time: feet up by the fire, a Friday beer in hand, book open, and tree footage on the TV for the ultimate chill vibes.

How was your Friday?

21/11/2024

🥶 Glad to have the right gear for this weather! 🥶

Just back from a freezing run, and it’s reminded me how important the right clothing is when training all year round. I used to train in “Rocky”-style cotton sweats back in the day—mostly because I didn’t do my own washing! But when I got to uni and was training all the time for boxing, I quickly switched to lightweight, quick-drying kit. It was a total game-changer.

I’ve always been tight with money, and every spend goes through a rigorous vetting process to make sure it’s worth it. The only exception to my strict budgeting? Good sportswear. Here’s why:

1️⃣ Comfort: The right clothing moves with you, wicks away sweat, and keeps you focused on your training—not your gear.

2️⃣ Temperature Control: Proper kit keeps you warm in winter and cool in summer, helping you train through every season.

3️⃣ Durability: High-quality clothing lasts longer, saving you money in the long run.

4️⃣ Improved Performance: Lightweight and functional gear lets you move better, feel better, and push harder in every session.

5️⃣ Confidence Boost: When you look and feel good in your kit, it’s an instant mental lift—one that can transform your training.

Training consistently means tackling all kinds of weather and challenges, and having the right kit can be the difference between a great session and a miserable one. If you’re training hard, make sure your clothing works just as hard for you!

What’s the best piece of sportswear you’ve ever invested in? Let me know!

20/11/2024

🏊‍♂️ Unlock Your Potential: How Smart Training Turns Fatigue into Fuel 🏊‍♂️

Today’s swim session felt fantastic. Not only did I shave 15 minutes off my previous time for this workout, but I did it despite:
✅ Running a half marathon yesterday in freezing conditions.
✅ Feeling the DOMS and fatigue from last night’s strength session.

What’s the secret? It’s not just grit or determination—it’s smart training. The body is an amazing machine, capable of handling high loads and achieving incredible things when you train it right.

Here’s how:
1️⃣ Organised Programming: Training is planned to match your physiology, exercise history, and existing timetable, ensuring progression without burnout.
2️⃣ Science-Backed Methods: Every session has a purpose—whether it’s building endurance, refining technique, or improving power.
3️⃣ Nutrition and Fuelling: Give your body the energy it needs to perform and recover, and it pays off big time.

This is what I help others with, too. As a registered nutritionist and exercise physiologist with over a decade of experience, I know how to design training and nutrition plans that are:
✨ Tailored to YOU.
✨ Grounded in science.
✨ Aligned with your goals.

💡 Takeaway: Your body is stronger than you think. With the right approach, you can push your limits while staying healthy and injury-free.

What’s a big goal you’re chasing right now? Whether it’s mastering your swim technique, running your first marathon, or simply feeling fitter, I’m here to help you get there. Drop a comment or send me a message, and let’s make it happen together!

CGR Cooke

30/12/2024

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