http://www.rhonapersonaltraining.co.uk/

Behaviour Change Coaching with Rhona MacGregor, Stevenston (2025)

18/09/2023

If you have tried every diet, you dislike the gym, life is busy and routine is hard to stick to, you have injuries or health concerns that hold you back then please read on…

After 14 years personal training and 2 years as a Behavioural Change Coach I want to change the way in how we approach weight loss and “healthy” living where there is
NO-

SHAME

“go hard or go home” mentality

“you need to make time”

That constant feeling of FAILURE

The constant GUILT

The unhealthy relationship of foods being BAD.

No Carbs, no fat, no sugar, no dairy, no alcohol etc. etc.

About motivation, discipline, restriction….blah blah blah!

Hating yourself in the mirror because you don’t look like what the media has created as "healthy".

TRUTH be told most of us are busy, we have careers, families, friendships, responsibilities that take importance over making it to the gym. Most people I speak to actually dislike the gym so why do we think it will ever become a priority!

Most of us enjoy socialising and watching Netflix more than we do meal prepping and eating healthy all the time.

Many of us have injuries of some kind, back issues or health concerns that make daily function hard enough, never mind trying to do intense workouts daily.

It is usually not that you have failed at your diet it is because your diet failed you. If it doesn’t fit into your life it is unrealistic and unsustainable in the first place.

I WANT everyone I work with to create a more POSITIVE relationships with how we eat, how we move, how we manage and VALUE our time and more importantly how we view and value ourselves.

No shame

No gruelling workouts

No ban on foods, takeaways or going out with friends

Realistic and sustainable results

This program does not depend on being motivated to lose weight it depends on shifting your mindset, habits and behaviours to change your lifestyle in an EASY, POSITIVE and MANAGEABLE way.

IT IS ABOUT stopping and listening to what you want out of life, what your dreams are, what drives you and creating a direction true to who you are and what you value.

It is about giving you the tools to live a healthier life and sustain it.

It is about building you up, working on your self-confidence and helping you achieve what you are capable of.

The weight loss is the least important thing we work on, but is a lovely by product!

If you are interested in my online 1:1 Behavioural Change Program drop me a message. I am just coming back from maternity leave so only have a few 10 week programme spots available.

16/01/2023

Some of the amazing results achieved using my Behavioural Change method for weight loss!

I want to change the way in how we approach weight loss and “healthy” living where it is
NOT ABOUT-

SHAME

“go hard or go home” mentality

“you need to make time”

That constant feeling of FAILURE

The constant GUILT

The unhealthy relationship of foods being BAD.

No Carbs, no fat, no sugar, no dairy, no alcohol etc. etc.

About motivation, discipline, restriction….blah blah blah!

Hating yourself in the mirror because you don’t look like what the media has created as "healthy".

TRUTH be told most of us are busy, we have careers, families, friendships, responsibilities that take importance over making it to the gym. Most people I speak to actually dislike the gym so why do we think it will ever become a priority!

Most of us enjoy socialising and watching Netflix more than we do meal prepping and eating healthy all the time.

Many of us have injuries of some kind, back issues or health concerns that make daily function hard enough, never mind trying to do intense workouts daily.

It is usually not that you have failed at your diet it is because your diet failed you. If it doesn’t fit into your life it is unrealistic and unsustainable in the first place.

I WANT everyone I work with to create a more POSITIVE relationships with how we eat, how we move, how we manage and VALUE our time and more importantly how we view and value ourselves.

No shame

No gruelling workouts

No ban on foods, takeaways or going out with friends

Realistic and sustainable results

This program does not depend on being motivated to lose weight it depends on shifting your mindset, habits and behaviours to change your lifestyle in an EASY, POSITIVE and MANAGEABLE way.

IT IS ABOUT stopping and listening to what you want out of life, what your dreams are, what drives you and creating a direction true to who you are and what you value.

It is about giving you the tools to live a healthier life and sustain it.

It is about building you up, working on your self confidence and helping you achieve what you are capable of.

The weight loss is the least important thing we work on, but is a lovely by product!

If you are interested in my 1:1 Behavioural Change Program drop me a message. I am only offering 4-6 week programs just now instead of the 12 weeks as I am having a baby girl in March and looking forward to enjoying maternity leave with my family.

27/09/2022

Big love to this incredible woman ❤! 20lbs down with the 12-week Behavioural Change program!

This inspirational woman
• Is a cancer survivor
• A Mum of four
• She holds down a full-time job
• Post cancer she had lost confidence in the resilience of her body as well as the effect of treatment
• Her health and weight were a constant worry she carried for herself and for her family
• She felt sluggish and unfit and felt she was unable to enjoy activities with her family
• She had got into a cycle of comfort eating, secret eating and had snuck up to a size 22
• Previous diets were always short lived and often ended up bringing more frustration and shame at failure
• She had forgotten how to prioritise herself
• She has an incredibly busy social life that makes a typical diet almost impossible to sustain

Debbie has been a dream to work with, her positivity, her strength, ability to adapt and her openness to change has made this feel like such an effortless journey. Debbie made it clear from week 1 that the people in her life were her most important value and this program had to fit around them. Losing 20 lbs is amazing but the improvement to her daily life, her stress management, function and health of her body and her mood are far bigger achievements.

• Her fitness and strength are through the roof- she now regularly trains in the gym which she refused to even enter at the start of the programme
• With her army of girls, she recently completed the Rob Roy Hike raising money over £1600 for Macmillan Cancer Support.
• Instead of wine she now walks or exercises to feel good and destress (most of the time).
• She eats food that fuels her body and more importantly that she enjoys
• She looks amazing and her skin is glowing
• She has started doing things for her again.
• She has started coaching the kids Rugby team
• She has changed job roles
• She is planning her future and what is important to her
• She is even motivating friends and family to move more and go walks with her
• And she still has plenty parties, meals out and glasses of wine!

One of Debbie’s goals when we started was to make herself and her family PROUD! I think she has more than achieved that!!! I know I am incredibly proud of her and grateful to have had the opportunity to work with Debbie. I am excited to continue working with her as we up her training to get her back skiing and I am just excited to what she does next.

If you have spent years struggling with your weight, feel diets don’t work, and leave you feeling like a failure. You have forgotten how to prioritise yourself. You hate the gym, love chocolate and wine and feel overwhelmed at where to start, then send me a PM about my Behavioural Change Program.

25/05/2022

In 12 short weeks this woman lost 42 LBS and completely turned her life around.

12 WEEKS AGO...
* She was registered as disabled with chronic back pain
* She had resigned her life to being stuck in her bed for most of the day.
* Going a short walk would leave her in agony and she would spend the next day in bed.
*She was in a viscous cycle of pain, depression, anxiety and overeating.
*She stopped socialising because of how she felt about herself
Her self esteem was extremely low, and felt she was failing as a wife and mother
* She had tried every diet before and they would never work
* She had given up on herself

NOW...
* Her back pain has dramatically reduced
* Her rheumatologist is thrilled at her progress and improvement in strength
* She is so much healthier and has reduced the amount of medications she is on
* She loves walking
* She loves meeting friends
* She feels happier and proud of herself
* She has more energy for making happy memories with her husband and children
* She spends more time doing the things that are important to her
* She is looking forward to her future again!

But what is even more exciting is this is only the beginning for her….

12 weeks is a small amount of time in our lives and at the same time it can be monumental at changing the course of our lives for the better if we chose to.

In my Behavioural Change Program instead of focusing on gruelling workouts and strict diets we target behaviours, mindset and habits and the weight loss becomes easy. If this sounds like something I can help you with please drop me a message.

07/04/2022

So this gal ❤!

33 LBS DOWN IN 9 WEEKS of the 12 week Behavioural Change program!

This lady came to me with -

• Chronic back pain

• Crippling depression and anxiety that made it hard for her to get out of bed.

• Low self esteem was stopping her socialising, and she just didn't want to be seen.

• She was in a vicious cycle of low mood, pain and comfort eating

• She could barely walk 1000 steps without being in agony the next day!

• She had tried every diet before and “they never work”

The strength this lady has shown while going through incredibly stressful and unforeseen circumstances during the program is incredible.

Losing 33 lbs is amazing but the improvement to her daily life, her stress management and her mood are far bigger achievements.

• Her back pain has dramatically improved

• Her rheumatologist is thrilled at her progress and improvement in strength

• She now walks to feel good and destress.

• Her skin is glowing

• She is out meeting friends

• She has started doing things for her again.

• She wore a vest top!!!! ...without a cover up! 😎

• She is planning her future and what is important to her

• She is even motivating friends and family to move more

• She has smashed all her goals and we had to make new ones!

All whilst finding it EASY!!! I am so proud of her and I can't wait to see what she achieves in our final weeks.

If you have spent years struggling with your weight, feel diets don’t work, and leave you feeling like a failure. The thought of going to a gym makes you want to curl up on the couch and eat chocolate then send me a PM about my 12 week Behavioural Change Program.

16/03/2022

😁😍😁
So this fabulous lady finished her 12 week program a few weeks ago. She lost an incredible 30 lbs!!!! But more than that she has continued to lose week by week on her own and is now 35 lbs down and still going strong! And to make it even better she has used the tools she learned to help her husband lose an amazing 14lbs in the last month.

In her words "it has been life changing" and even better than that "it has been so easy! Really easy. I don't know why I didn't do this sooner".

-She had chocolate every single day!
-She had meals out weekly
-She had a holiday full of cocktails and spas

-She let go of the shame associated with food
-She learned to lose weight healthily and easily
-She learned the tools to sustain her weight loss on her own
-And she never stepped foot in a gym

- Her confidence has soared
- Energy levels are through the roof
- Feels at her fittest and enjoying it!

This is not a diet! It is not a personal training program! This is about changing the behaviours and mindset we have regarding food, fitness and health. It is about saying goodbye to restrictive diets, gruelling workouts and the sense of shame and failure that we put on ourselves from years of societies unhealthy and unrealistic ideals. Weight loss is just a bloody brilliant by-product.

I am fully booked this month but will have spaces in April. If interested to be put on the waiting list DM me.

24/01/2022

So this fabulous lady has had an incredible journey in 9 weeks of the 12 week behavioural change program. Let me tell you a bit about her

This lady-
• was hospitalised in the first week
• injured in the fourth week
• worked full time throughout
• menopausal...enough said!
• studied for an exam
• felt defeated and that her body couldn’t lose weight.

She worried about how her joints would cope, and how her health would affect her in aging years. She feared how that would affect her future and all the things she loves doing.

Despite knowing a lot about fitness and nutrition she still struggled to implement it in her own life. It felt overcomplicated and overwhelming trying to do it all.

She felt she had no control anymore and the worry was heavy on her shoulders.

So we chose to focus on –
• simple changes that were easy
• aligning her life to her values
• understanding her past eating behaviours without criticism and building awareness to help her move forward
• making time for herself whilst making quality time with her loved ones
• letting her realise how fabulous she is!

And a magical thing happened....
• She found calm in amongst the chaos
• She started believing in herself
• She became "excited about the future"

THEN...the weight started coming off...and quickly too!

Although physical health was our goal. Watching this lady blossom and her self belief soar was the best part in these weeks

I look forward to the final 3. And cant wait to see how she continues her new healthy lifestyle long past this program.

Oh and I forgot to say, she still had takeaways, chocolate and bubbles in these 12 weeks and never stepped foot in a gym! And if you think this is impressive you should see how fit her dog has got! 🤣🐶

13/01/2022

One of the incredible woman who I have been working with has lost over 21 llbs in 8 weeks of the 12 week program. During these 8 weeks she has..

> still been a busy Mum
> still had menopause
> still celebrated Christmas and New Year
> still went out for meals with friends
> still NOT been to the gym
> and yes she has still had chocolate everyday!

She has even had Covid and isolation to deal with in this time frame.

Her words "it was so easy! I can't believe I haven't done this sooner".

All these reasons we tell ourselves of why now is not the right time to get healthy or lose weight are actually just normal life and next month/ year won't be any different.

I work on changing behaviours and mindset around food and exercise that make it feel easy to be healthier. We work along side your busy life for sustainable changes.

Don't take your body for granted.

Don't take your health for granted.

Do something today however big or small that your future self will thank you for.

13/01/2022

One of the incredible woman who I have been working with has now lost over 21 llbs in 8 weeks of the 12 week program. During these 8 weeks she has..

> still been a busy Mum
> still had menopause
> still celebrated Christmas and New Year
> still went out for meals with friends
> still NOT been to the gym
> and yes she has still had chocolate everyday!

She has even had Covid and isolation to deal with in this time frame.

Her words "it was so easy! I can't believe I haven't done this sooner".

All these reasons we tell ourselves of why now is not the right time to get healthy or lose weight are actually just normal life and next month/ year won't be any different.

I work on changing behaviours and mindset around food and exercise that make it feel easy to be healthier. We work along side your busy life for sustainable changes.

Don't take your body for granted.

Don't take your health for granted.

Do something today however big or small that your future self will thank you for.

12/01/2022

So I will be putting a few more people together over the next 12 weeks and
showing them how to go from not fitting in their clothes to dropping 1-2 dress sizes.

We don't use any restrictive diets, gruelling workouts in the gym or missing evenings out with friends.

The last block was a huge success with most people losing 12-25llbs. And the best part is they would tell you it was easy!

Just 2 healthy meals a day and being more active in your week.

Would you like to join us?

Rhona xx

19/10/2021

Your Help Please?
I’m putting something brand new together, and wanted to ask.
If you are someone who works in a busy, stressful job, but still wants to lose between 10-15lbs for the New Year...

What do you find the most difficult:
A) Knowing what foods do/don’t help the numbers on the scales come down
B) Finding the time in your busy life to get all the way to the gym
Let me know, it will really help me out

04/04/2018

It is with great pleasure to announce that Michael Brown will be joining the studio for personal training. Michael has an HND in Fitness Health and Exercise. He is a qualified Strength and Conditioning Coach and level 3 Personal Trainer. He will be available for personal training and nutritional advice.

Here at our studio in North Ayrshire Michael and myself strongly believe that health, fitness and functionality can be achieved by anyone and we want to help you get there in a fun supportive environment. Our studio is a private studio, so if you aren't quite ready for the gym and classes we want to provide you with the confidence and tools so you are, or if the gym isn't quite your cup of tea and you want something different then give Michael or myself a shout.

Michael will be taking bookings as of this week and you can contact him on Mbhealth2fitness@gmail.com or alternatively send him a text on 07387 198359. At the moment my diary is pretty full, and I only have a couple slots available but feel free to get in touch and I can try my best to fit you in.

31/07/2017

Vodafone have somehow got rid of my phone number. Any cancellations or if you need me can you get me on here or I think WhatsApp is working with my usual number xx

31/12/2016

Happy new year when it comes. Just wee reminder no training until Monday 9th January as I'm still holidaying 😁👌. Look forward to seeing you all in 2017 x

12/08/2016

Yaaaaaay! My wee Studio is coming together. Bouldering wall modeled by my Mum 😁

01/12/2015

Powerplates is cancelled tonight. Sorry for late notice.

20/10/2015

Home safe! Thankyou for the texts and offers to keep me company while I waited in the dark, you lovely people. Really need to learn how to change a tyre myself 😐. Apologies again about cancelling the class two weeks in a row! xx

Behaviour Change Coaching with Rhona MacGregor

18/09/2023

16/01/2023

27/09/2022

25/05/2022

07/04/2022

16/03/2022

24/01/2022

13/01/2022

13/01/2022

12/01/2022

19/10/2021

04/04/2018

31/07/2017

31/12/2016

12/08/2016

01/12/2015

20/10/2015

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