Rob McFarlane - Level Up Fitness, Level Up Fitness, The Gym Group, Springfield Quay, Glasgow (2025)

29/10/2024

Japan 2024 - Day 1 (travel day)

26/09/2024

Life is too short.

6 years ago this weekend I had just hit a new all-time high, just completed my first ever 10k in the Great Scottish Run and it felt absolutely amazing. At the time I ran it not knowing my life was about to come to a crashing halt as my brother had died 3 days earlier in Poland.

In a week and a half I will again be doing the Great Scottish Run in memory of my brother Chris. It’s a special time for me between when he died on the 26/9 and when we found out on the 04/10 and no matter the time I get I do it for Chris and surrounded with some of my clients.

What followed was 6 of the most difficult weeks of my life, supporting my parents and getting him back from Poland.The whole process of losing my younger brother suddenly gave me a whole new perspective on what is truly important in life (it’s not money, a fancy car, or the latest iPhone).

Surround yourself with what is truly important to you, your family, your friends and the memories you have with them. If you are not happy with your current predicament put plans in place to change it. Don’t stay in a job you hate, and don’t surround yourself with negative people. Life is too short, don’t sit about hating it, find who/what makes you happy and surround yourself with them. Live your life like there is no tomorrow as there may not be.

The last time I saw Chris, we hadn’t seen each other since my wedding a year earlier, it was just before he left for Poland he said he was proud of me and what I had achieved in my weight loss journey and in turning my life around. Well Chris I’m proud to call you my brother and you will always be a part of my life and what drives me forward.

It’s difficult never getting to properly say goodbye to someone. Me and Chris were never close as adults but no matter what he was still my brother and you never realise how much they mean to you and how much you will miss them until they are gone. I have one ask of you, get in contact with that brother, sister, family member or friend that you’ve not spoken to in a while but that matters to you and see how they are doing. Arrange to meet up if possible, and always cherish the memories you have together.. ❤️

22/05/2024

Have you been struggling with your weight?

Do you feel uncomfortable in your body?

Have you tried every diet out there but never got long-lasting results?

Do you feel you want to take action to change your current situation but lack the motivation?

I currently have some 1-2-1 PT/Coaching spaces opening up both in person (Glasgow-based) and online for those who are ready to work on their health and well-being and want to start making lasting change to their overall health and well-being.

If you would like to know more about me, what’s involved in working with me, and how I can help you reach your goals feel free to drop me a DM and ill send you some details.

18/05/2024

YOU DON’T HAVE TO “MAKE UP” FOR FOOD YOU’VE EATEN.

Have you overeaten recently (to the point you feel uncomfortably stuffed, not well, or angry/disappointed in yourself)? Or maybe you ate foods that doesn’t leave you feeling your best.

I’m here to tell you that you don’t have to do anything to “make up” for the food you’ve eaten.

You can simply make different choices at your next meal like:

✅prioritizing protein and vegetables
✅eating less processed foods
✅eating more slowly
✅drinking more water

By following this advice, you can minimize the chances of falling into the restrict/overeat cycle and maintain a more consistent approach to your eating habits over the long term.

And remember, consistency always wins.

If you struggle with your relationship with food and want to know more about how I lost 65kg 📉 and became a Nutritionist 🥗 and online coach to help others, drop me a message and I’ll send you some details on what working with me looks like.

25/04/2024

Are you ready to improve your health, fitness and wellbeing?

I have a few 1-2-1 spaces opening up for May. DM for details

12/04/2024

🌟 Ready to break free from the endless cycle of yo-yo dieting? 🌟

If you're tired of bouncing back and forth between restrictive diets and guilt-ridden indulgences, I'm here to offer you a sustainable solution. 🍏 As a certified personal trainer and nutritionist, I've witnessed firsthand the frustration that comes with constantly battling your food choices.

But guess what? It doesn't have to be this way.

🚫 Say goodbye to crash diets that leave you feeling deprived and defeated.
👋 Wave farewell to the guilt that follows every "cheat meal" or slip-up.
💪 Embrace a lifestyle centred around balance, nourishment, and long-term success.

Through personalized coaching tailored to your unique needs and goals, I'm dedicated to helping you build healthy habits that last a lifetime. 🌱 No more quick fixes or temporary results—let's create a sustainable approach to nutrition and fitness that empowers you to thrive.

Are you ready to finally break free from the yo-yo dieting cycle? ✨ Drop a 🙌 in the comments or DM me to learn more about how we can work together to transform your relationship with food and achieve lasting results. Let's make this journey one of empowerment and growth. 💪

Rob

08/04/2024

Do you feel like you need to reset your diet every week?

Before you reset your diet yet again for another week, here are some things that you might want to consider.

During the week do you:
Feel you need to excessively exercise to make up for the weekend
Check your weight on a Monday morning and feel you’ve fu**ed it
Starve yourself all week so you can lose the weight you put on at the weekend
Finally, get back to where you were by the end of the week

Just to go out at the weekend and do it all again.

If you are going into this week with the mindset of needing to make up for your weekend or starve yourself all week because you are going out this weekend then you need to

STOP

This mentality doesn’t help long term, and it’s why you aren’t making progress.

Here are some things you can do to have a better relationship with food and still enjoy the weekend:
- eat a higher protein diet to keep you fuller for longer throughout the week
Set yourself a plan for the week, what days are you going to go to the gym, what are you having for your meals this week
You can also save 100-200 calories each day to use them at the weekend. Don’t try and restrict down to 800 calories a day as this is not achievable long term.
Go into the weekend knowing how many calories you have to enjoy your weekend (200cals a day - 1000 extra calories over the weekend)

If you're fed up going through the motions with your diet with nothing changing and want to work on looking and feeling better, comment below or drop me a message and I’ll send you details of what working with me looks like.

Rob

03/04/2024

Stop feeling guilty for what you eat

Over the easter weekend I seen the normal posts of

“have the chocolate you deserve it”

“you’ve earned it”

along with the usual posts about cheat meals, binging, and having to work off those weekend calories.

The problem with all these posts is it creates a impression that what we eat needs to be earned or that as a result of us over consuming food we are going to need to somehow punish yourself by going extra hard in the gym or starve ourselves afterwards.

All of this negative self talk around food just aids in creating a disordered relationship with food and our bodies.

So next time someone tells you you’ve earned food, or that they are going to need to to hit the gym in the morning remember that you don’t need to justify what you eat to yourself or anyone else and that all foods can and should be included in a well balanced diet.

21/02/2024

This is my client Jen, I have been working with Jen for just over a year and in that time not only has she became more confident in the gym and with free-weights, but she has also absolutely killed her workouts, pushed herself to her limits and set some amazing times in our workouts.

Heres a little from Jen below

“Fantastic training from Rob! Every week was always something new and different, and personalised for me. Built up so much confidence with weights and strength training, can absolutely recommend working with Rob to anyone wanting to get started or back into training..“

Jen is off to put some serious distance in over the next few months to train for her Marathon in May and I know she will smash it. Check out the other pictures to see Jen absolutely smash the Santa dash (I think she probably took the idea of a fun run a bit too seriously, only Jen would have a fun run picture of her crossing the finish line with no one else in sight) as well as our final workout where we pushed her to her limits. If you want to give the workout a go you target is 20 mins to do the workout on the third picture. Starting with 16 reps of each exercise all the way to 10 kettlebell swings (where Jen ran out of time). A couple of my other clients have attempted it and not got close.

If you are looking to gain confidence in the gym, push yourself to your limits and live a health, happy, life then send me a message or fill in my enquiry form and ill send you all the details on coaching.

29/01/2024

I’m opening up a couple of spots for new clients on this incredible fitness journey! 🚀 Whether you’re a beginner or looking to level up your current routine, I’ve got you covered. 💪

Imagine personalized workouts designed just for you, tailored nutrition plans, and a dedicated partner in your fitness success. 🏋️‍♂️ It’s not just about lifting weights; it’s about transforming your lifestyle, one positive habit at a time.

Limited spots are available to ensure each of you gets the attention you deserve. Ready to make 2024 your healthiest year yet? 📈 Drop me a message or fill in the enquiry form on my website💥

22/01/2024

Breaking free from the chains of a negative relationship with food and embracing self-love. Remember, your worth is not determined by what’s on your plate. 🌱💕

09/01/2024

As the new year starts, some of you are probably looking to lose body fat. Fat loss is 100% achievable if you put your mind to it, set some daily habits and stick to them long-term. Subscribe to the latest issue to find out more - leveluprob.substack.com

Rob McFarlane - Level Up Fitness