Mark Rambler – Cardiff Bay

I began training with Mark in April and it's been a revelation! In four
months I’ve gone from a flabby, tired, self-conscious 16 stone 'blob', to a more toned, slimmer, happier 14 stone.

Mark is exactly what I needed in a personal trainer. He's enthusiastic, cheerful and able to hit the right buttons to keep me motivated.

I never thought that I’d actually be excited about going to the gym, but with Mark that's exactly what I’m like. Not only are our sessions hard but fun, but Train Station 2 where we train is also a great, relaxed environment for working out.

Another good thing about Mark is all the additional support you get.
I've benefited greatly from him developing my own tailored diet plan, suggesting newsletters for me to sign up to and getting access to Mark's Fitness and Motivation Facebook group, where I can chat with other clients and swaps tips and ideas.

I'm well on the way now to my idea weight of around 13.5 stone and I’m seeing amazing changes in my physique. This is the happiest I’ve been in both mind and body in years.

Thanks Mark. You're also now a good friend.

Johnathon Martin (23) – Lakeside

“I started training with Mark a few months back just to get out of the house more and lose some weight. I was in a bad car accident as a child, spent time in a coma, then wheelchair having to learn how to walk and talk again. My doctor told me I needed to strengthen my knee and work on my core stability.

I have been training twice a week with Mark since April 08 and have so far lost a stone of fat – Mark told me I wouldn’t have lost any muscle as all we have done is weight – training. Im not very good at CV but im getting better and always enjoy boxing at the end of our sessions.

I’ve recently gained the confidence to start a Kung Fu class and go twice a week – this along with my training is really improving my all round fitness and I enjoy trying out my new kicks and punches on Mark!

Lately, Mark has let my younger cousin Joey, who is 14 and needs to lose some weight, join in on our sessions and he is really enjoying it”

Rania Mohammed – Cardiff Bay

“When I met Mark, I told him I wanted to lose around a stone initially and then see where it went from there. In 20 sessions spread over three months I lost a stone and a half and have since joined the ‘Train Station 2’ gym and taken my total loss to 25lbs!

Mark tailored a fitness training workout in such a way as to make my body adapt to the exercise activities in order to achieve my goals. He also told me just how important nutrition is and gave me tips on eating right which helped to shed the extra pounds faster. Now I feel happy with the way I look and have become really confident.
I get a lot of compliments from friends and family who tell me how good I look. I really love shopping now and this was something I have always struggled with because I’d never find something that fits!!

I just want to thank Mark for everything he has done, he made me love Fitness and the gym and this is something I did not expect at all. He is a brilliant personal trainer as he really cares about his clients and treats them as friends and that motivated me to give a %110.

Molly Melhuish – Pilates Teacher – Cathays

“I trained with Mark for a few months whilst preparing for the Marathon des Sables – a 7 day event in the Moroccan Desert. Whilst I can’t say I looked forward to the sessions as I was always pushed extremely hard, I found my strength and endurance increased a lot which in turn helped me in the competition. Myself and my daughter continue to train with Mark”

Rich Shaw - Thornhill

“I really enjoy and look forward to my “important meeting” on a Friday, as it always motivates me to exercise over the weekend and the week ahead. I always feel as if I have had a whole body workout afterwards, as we always do a mixture of weights and cardio.

The best thing is that every session/week is different, which means that I don’t get bored. It also means that when I go to the gym on my own, I use some of the ideas that you have given me, during my own sessions.

Over the last year, I feel that my fitness levels have improved a great deal. The biggest break-through is that you have given me the confidence and motivation to go out running outside on my own and also with my colleague when we are working away.  This is something that I would never have done or enjoyed previously! (I probably haven’t told you this, but I am running the Cardiff 10k on July 26!!) You have also given me confidence to use free-weights at the gym and also use machines that I have never used before.

Every session is specific to my goals. I am looking for my once-a-week motivational (kick-up-the-backside) session, and you always deliver!! I always feel motivated after the sessions to go to the gym again, even if I ache a little!

Just wanted to say thank you!!”

Greig Stewart - London

“I worked out with Mark for 8 weeks whilst on business in Cardiff and I really enjoyed the energy the sessions gave me. Although I found it hard at first I felt really focused in work afterwards. The weight training was not my idea of fun, especially squats – but Mark explained the benefits of doing so and I lost around 8lbs and reduced my body fat which is what I originally set out to do. Mark and I had fun, talking about football in between sets and I would definitely use him again if I return to Cardiff”

Damien Davis (43) – Businessman - Australia.

Mark says “I had the pleasure of working with Damien for just 6 weeks in May/June 2008 whilst here was here on business. He was looking for a real kick start to a healthier lifestyle after become consumed with worry about cardiac problems. We trained between 3 and 4 times a week and it was great to see his marked progress! You can see by his comments he’s a new man!!

Damien says…

Lisa Dicken (32) Thornhill

“I always look forward too and enjoy my sessions. I always work hard for the whole session and the results are clearly evident. I know that Mark is watching to ensure every exercise is being done correctly. By having my own PT coming to my home means that I don’t get out of training because I can’t be bothered to get to a gym or haven’t got time.

At our first meeting, Mark and I discussed my goal which was to lose a stone.  I’ve reached my goal in 8 weeks and my next goal is to lose a further half a stone.  The buzz was tremendous when I reached my goal.
I am totally thrilled with my new body and so is my husband.

Every exercise Mark has shown me has been beneficial and crucial to my weight loss, body toning and overall fitness.  There are elements which I found difficult just because I was so tired but I believe it was all worthwhile.

I have totally embraced a whole new way of eating.  My whole family eats healthy nutritional meals. Mark has shown me what foods to eat and what foods to avoid.  Everything in moderation, I allow myself a treat and I even occasionally have take always or we go out for a meal.

As well as looking and feeling good, health wise I am so much fitter I can keep up with the kids which is unbelievable.

All I can suggest is just keep doing what you’re doing.  Working me hard, encouraging and supporting me.  I am so grateful my figure has transformed my life I feel confident, healthy and extremely happy”.

Many Thanks!!

Jacqui Wood - Pontcanna

“I look forward to my training sessions with Mark because I know that I am going to get a great workout which is also fun, personal and varied.  Mark is very motivational, knows my limits but will push me to the top of my ability.

I have learnt a huge amount since training with Mark. I am more confident in using different methods of training e.g. weight training, interval training.  When training on my own I am able to apply what I have learnt in my PT sessions.

My main goal is weight loss and I feel my sessions have been specific to this. I trust Mark to give me the best advice both in relation to my workout technique and diet and health advice. Above all I am really pleased with the way my training has developed and hope to continue working with Mark for a good while yet!"

Will Evans (32) - Pontypridd

Training with Mark is so much more then just having a personal trainer, It’s like having a life coach and a cheerleader as well!

Mark is there supporting you every step of the way and not just during the training sessions, he goes the extra mile for you outside of our time together and is always available for a chat about life and stuff. When I first met Mark I was very depressed and very un-motivated.

Having worked with mark for the past 4 months I can assure you that is not the case now! I have so much more confidence, motivation and enjoy life so much more and a lot of this is down to the constant support and encouragement received from Mark. It’s for these reasons I have no hesitation in highly recommending Mark from Fitness and Motivation, although you may want to think twice about his prison circuit around the Wharf!!

Mandy Roberts – (Lisvane) Businesswoman – www.tantrick.co.uk

“I would like to thank Mark for the best kick start to exercise I have ever had in my life!
I have never been one for exercise but following a few months on the F&M personal training programme I am now confident to carry on with my exercising a couple of times a week.

I did worry about the cost of training sessions initially but this weighed up with the cost of having to purchase new clothes as I outgrew my others seemed to bring it into perspective.

I was rapidly putting on weight following a hysterectomy and had reached a size 16 and weighed nearly 12 stone, I felt like my body was stretching my skin and was very uncomfortable doing any form of physical movement.
Within 6 months of starting PT sessions, I fit into my old size 12 clothes and am now 10stone 3lbs!

Feeling fitter, healthier and with the drive to continue exercise as I know how beneficial it really is to me!
Well done Mark and thank you!”

Andrew Davies (28) – Optician (Llandaff – Cardiff)

I have been training Andy 3 times a week since May 2007, he is my biggest success story…..

Andy says….
“I’m a recovering drug addict and alcoholic who suffers from severe depression.
I started training with mark in May 2007 after leaving the ‘Priory’ with a massively reduced bank account after being told I was “cured” yet it didn’t quite work. At this time I could not leave the house, had virtually no contact with the outside world, no social life and no self-esteem, so slipped back in to the old routine of self-medication.

It was suggested to me by my psychiatrist that the effects of exercise would be beneficial to my situation and he put me in touch with mark at F&M to arrange an initial consultation. After coming off on of my self-medication binges a few days before as so not to be too intoxicated when meeting him, I was very nervous but Mark made me feel comfortable in his company.

We decided that my initial goal was just to start to feel better emotionally rather than set any physical goals and Mark started the sessions at my own pace. On the first session I was sick through the general shock to my body and told Mark that “I hated” him! Mark however was cool and convinced me I would soon start to feel better. And sure enough I began to really embrace things and just felt so good after the exercise.

Before you knew it I was rapidly losing weight, sleeping and eating better! Through the training Mark has helped me to regain lost confidence due to the fact that the exercise makes me feel mentally more balanced and my physical appearance has improved so much, that this also makes me feel amazing!

To date I have lost 2 and half stone, 20CM from my waist; I can do 54 press-ups in a minute. I now weigh 64kgs and I can now bench press 60kg and my resting Heart Rate has dropped dramatically so I’m now at less chance of developing coronary heart disease in later life.
I have a totally different life out look on life. I have finished off my qualifications and have recently found employment, working full time as a dispensing optician.

Mark is a really good bloke who is very knowledgeable about all aspects of training as he combines techniques with an anatomical explanation of the effects and benefits to fitness. But most off all, we have a laugh so you don’t even realise your training and with the variety of training it keeps it interesting. All I can say is that if you showed me my self today six months ago I would have told you where to go.

Geraint - Businessman, Cardiff.

I have been training Geraint since July 2007. He is one of the most dedicated trainers I have ever come across. We now train almost every day, be it running or weights and he tells me his fitness has never been so good.

Geraint says “The sessions are always excellent and informative and never repetitive unless absolutely necessary!
I enjoy aspects of the training even when it’s very tough and Mark’s prison circuit is not for the feint hearted!”
I’ve constantly achieved the goals we set at beginning and have learnt many new things along the way. I’ve enjoyed new types of training such as Peripheral Heart Action (involving continuous upper/lower body exercises) and rotation work for core stability
Just keep on focusing on the client 100%, keep motivating and stay inspiring. You are on the road to being the best in the business”.

Karl Dutton – Finance Manager: Pen-y-lan

I have been training Karl since April 2007. In that time he has packed on 7lbs in muscle, improved his strength and made great strides with his cardiovascular fitness.

Karl says “The enthusiasm Mark has towards exercise combined with his motivational skills has been the key ingredient in raising my personal fitness levels and continues to do so. 

Mark & I talk regularly about how my training is moving forward, confirming suitability etc.  My previous trainer had a more prescriptive approach which although productive was not as interesting or enjoyable as Mark’s varied approach which has ultimately delivered far higher results in both physical/tangible and overall enjoyment terms.

For a while I was prone to injury which was frustrating. I have now been injury free for the longest time since beginning training over a year ago.

Understanding that to achieve advancement with any aspect of my training requires a balance between physical exercise and nutritional input.  Explaining the technical aspect of my training has helped me to better understand how each element relates/contributes to overall success”.

Catherine Cuthbert (53) – Lecturer (Thornhill)

“I have been training with Mark since April 2007 and I have loved all of it, but especially the freedom when we go for a run! It gives me the chance to chat away all my stress and worries!

Sometimes it is hard to train with so many constant demands on my time such as work / family needs/ visitors at last minute etc but Mark is incredibly flexible and understanding to all of this.

Added to the variety of training Mark has taught me the importance of a balanced diet and I continue to enjoy our sessions together”.

Faith Olding (32) Entrepreneur and mother – Bridgend.
Jane Powell (56) Teacher – Bridgend.

Faith says “We have been training with Mark for the past year and would like to say what a difference he has made to our lives.  Mark has patience, a wonderful manner and is the best motivator we have ever known. We are two overweight women but Mark has encouraged us to become fitter and to work on our diets. He has introduced us to boxing and core stability, which previous to meeting mark I would have thought was a type of building material!
We are now able to walk further and feel a lot stronger. He brings a wonderful type of tough love and has become a very dear friend to us both.

As a mother of three boys aged 6, 4 and 2 I never thought I would see my feet again. Mark has given me the ability to enjoy exercise and in turn promoted my positive attitude to life. He fits his training around the fact that I am an owner of three thriving business, a recruitment agency, a bathroom company and a water sports shop. He always ensures he fits my sessions in. I would like to call him a life coach. Thank you Mark and I would advise all women who feel scared of bearing their post baby bodies (in a tracksuit) to try Mark who will train you without ever making you feel self conscious. If anyone wants to chat to me directly please call me on 01656 729988 and ask for Faith.

Jane says “I am Faiths mum. I am 56 and suffer from atrial fibulation, I have also had a stroke and breast cancer. Mark has inspired me to get fitter and even though I am waiting for a double knee replacement we continue to work on my upper body. He has devised a wonderful exercise programme in conjunction with my doctor and continues to push me to achieve my potential. I enjoy nothing more than beating Mark up during our boxing sessions!
I work as a teacher and feel that a lot of my tension is relived in Mark’s sessions. I would recommend him whole-heartedly to all ladies or men looking to get fitter”.

Thank you Mark for all the wonderful work you have done for us. Women of Wales don’t let the best trainer slip away, ring him to change your lives.

Apolloteaching.co.uk

Taylor Glenn – Pontcanna

I have been training Taylor 2 to 3 times a week since June 2007. Our training consists of a nice mix of long distance running, weight training in the gym, outdoor boxing, core stability and plyometrics. In this time Taylor has become much fitter (now running a 5K almost 8 minutes faster), lost body fat and increased her lean tissue.

Taylors says “I’m not easy to motivate and get discouraged easily but you’ve never given up on me. I’ve had some bad days but you’ve rolled with them! 
The main thing is I would never push myself/know what to do on my own.
The long cardio stuff is the toughest – i.e., 5K – but I’ve needed to do it.

I didn’t know about core training before – and I’m definitely more gym-savvy now.

Thanks for staying positive and pushing me, and having such a good natured approach to everything.  Also – for being very “human,” rather than too formal. 
Laughing during the work helps – keeps it fun!”

Caroline Rowlands – Marketing Guru – Total Training Wales

"After 10 years of yo-yo dieting I've finally found the answer in the form of Mark at F & M!  Mark's genuine enthusiasm and desire to achieve Recognizable results with his clients have been a real motivation to me. Mark's natural energy, enthusiasm, ability to motivate and recognize what will work for each client is, undoubtedly, the key to his success.  After Just 6 weeks I feel fitter and healthier than I have in a long time.  I Would recommend Mark to anyone looking to improve their fitness and increase their motivation levels, particularly those who may be nervous or lacking in confidence".

Bethan Jones - Nurse

Mark says “I met Bethan early in 2007 when she contacted me about personal training. She was training for the London Marathon and wanted to be pushed harder.

Bethan had specific goals of completing a half marathon in less than two hours and also a 10k personal best in 52 minutes which was set many years ago.
On our first training session together we ran a 10k simply to set a time and then work towards beating it over the weeks and months ahead. We did this in 51 min 36 secs, a new personal best for Bethan already! She claimed that simply by having a trainer with her she worked harder than she would have done on her own and we were off to a great start.

Bethan told me that she had an inner lazy person and so in our subsequent training sessions I challenged her to achieve more and pushed her to her limits.

Our sessions were generally outdoor at the Wharf in Cardiff Bay where we mixed distance running with intense circuit sessions to build Bethan’s overall fitness. When we used weights we worked in a high repetition range with lighter loads to aid endurance in the muscles and kept our focus on her goals.

After 5 weeks of training together Bethan ran in the Bath Half Marathon in a record time of time 1.59.10, and a week later we re ran our 10k and beat her personal best by finishing in 49 min, 50 secs.

So progress all round and we continue to train, setting new goals and challenging Bethan to better them each time”.

Bethan says “What I enjoyed most about my PT sessions were being motivated and pushed to my limits I'm really chuffed with sub 50min 10k, would never have dreamt I could do that! I have learnt that I am capable of more than I believe I am. It has also been interesting to learn more about nutrition, for instance I never knew eating carbohydrates before training enables the body to burn more fuel”.

Steven Percey
Utility Warehouse
Capt (Retd) Royal Marines
stevepercey@telecomplus.org.uk

With a busy lifestyle, and numerous weekday and weekend commitments already as well as a young family and a 100 mile commute to work each day, training for the London Marathon was always going to be as much about administration as it was about physical and mental training for the event itself. With 2 previous London Marathons, 8 years Commissioned Officer Service in the Royal Marines behind me and a strong will to succeed regardless of the challenge, I wanted to pay for the services of a Personal Fitness Trainer to take some of the responsibility for organising my training away from myself.

Meeting Mark and learning how he did business was a revelation for me and without interruption I was quickly into the ‘zone’ I needed to be in which was balancing progressive physical upper body training with my Marathon running programme, a balanced diet and rest, whilst appreciating the wider field of the fitness business. Things had moved on since the days where I felt there wasn’t much anyone else could teach me that I didn’t know already, and it was fantastic to learn new techniques which now hit the core muscles in new ways whilst lessening the injury potential compared to the ‘old days’.

Having your conscience with you during a training session is a fantastic experience because with his focus completely on balancing the physical activities and meeting the goals which you have already sat down and agreed, you can then set about taking that journey through the programme that will get you there. All you need to do is turn up because Mark’s Fitness and Motivation level is enough for you both of you during that session.

Knowing what you have achieved (because the evidence has been recorded), and being able to use that going forward to structure the programme within the timeframe that you agree with Mark is testament to the fact that he is very much in tune for what is best for you and isn’t a slave to the programme which you now want to modify.

If you are in any doubt about your potential to achieve a goal within a timeframe – as long as it is a realistic one, or need an additional source of motivation to guide you along the road that will get you there, do what I did and invest in the professional knowledge of a Personal Trainer – but not anyone! Speak now to your new conscience who goes by the name of Mark Tregilgas – Fitness and Motivation Personal Training.

Steve Percey.

London Marathon 1997 – 3:41
London Marathon 2000 – 4:00
London Marathon 2007 – Time will tell…….