Jack Maroni Fitness

It’s been a while since I last posted so thought I’d show you a little of what my new training program consists of. What a cracking session courtesy of @ptandypilides at the moment we are focusing on increasing my strength alongside some aerobic capacity work and boxing training.

Food perfection for dinner tonight 👌🏻 #steak #dinner #balance #tasty #vegetables #greens #potato #nutrition #diet #training #fit #fitness #gym #personaltrainer #personaltraining

Quick and easy meal prep!!
This is my go to meal when I’m a bit pressed for time and I know I won’t have time to make a fresh lunch the next day due to my work schedule.
All we have here is diced up chicken breast coated in smoked paprika, garlic, mixed herbs, a sprinkle of chilli and some red pesto. Added some express microwave rice and some stir fry veg to get a great balance and some great flavour in just 10 minutes.

Online Personal Training now available in a handy new app!! All of the benefits of 1-2-1 coaching with the flexibility to train when & where you want. Get in touch for more details about our bespoke programming.
#online #onlinepersonaltraining #onlinept #fitness #fit #personaltrainer #personaltraining #training #results #app #goals #gym #instafit #fitfam #hardwork

Follow these 5 tips for effective fat loss!!
1. Track and measure. Track your current food intake, activity levels & take measurements (body fat %, tape measure, scales). This can be recorded using activity and diet trackers or just with pen & paper. Whatever you have available.
... 2. Make a plan. You will need to be in a calorie deficit, meaning that you are burning more energy than you are eating. Do this by either increasing activity level, dropping some calories or for the best results...a combination of both!
3. High protein diet. Chances are, you’re not eating enough protein in your diet. Try to include a source of protein in each meal to achieve this. Not only will it help with recovery & rebuild muscle tissue, it will also keep you fuller for longer! The rest of your diet should be a combination of veggies, good fats/oils and a moderate intake of carbs.
4. Small changes can make a big difference. That means not going overkill on the calorie reduction or training program/frequency. Each week can be a progression of a small thing to make a big difference by the end of your fat loss journey. It will also increase your chances of sustainability.
5. Be patient and the results will come. It’s as simple as that. If you follow the above tips you will see a huge difference over time. Track and take measurements every 4 weeks and adapt your training/diet around these results until you hit your end goal. 12 weeks+ is a good start point.
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What a transformation from Charlie!
So proud of what he has achieved in 3 months of training with the hard work that he has put into his sessions as well as following the nutritional guidance as best he could.
Well done Charlie! 💪🏻
... Stats: Starting weight - 95kg Final weight - 84kg Starting Bodyfat % - 24% Final Bodyfat % - 17% Total waistline drop - 13cm (5 in)
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Cheering the runners @londonmarathon just at he 11 mile mark down in Rotherhithe!! Such an atmosphere and proud of all these runners!! Keep going guys!

Its hot in the UK over the next few days so remember to take in enough fluid to keep hydrated if you plan on training outdoors.
Body composition, mental focus, chemical & metabolic reactions and temperature regulation all require good levels of hydration.
General guidelines suggest around 2.2-3L of water daily (from food as well as fluid) as the target, however when the temperature rises through heat or exercise, so will your body’s need for the H2O. This is due to the body’s... cooling effect and need to maintain core temperature.
This is even more important to take on board for the runners in the @londonmarathon this Sunday. Be sure to check advice on appropriate fluid intake before, during and after the event. Stay hydrated, stay strong and enjoy the great weather.
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Week 10 and Charlie is looking in solid shape! He’s stronger, leaner and his general level of fitness has increased significantly!! Great work @don_charleone lets keep focused and smash it up in these last couple of weeks!!
#fitness #fit #focus #training #hiit #strength #cardio #fitspiration #transformation #instafit #hardwork #personaltraining #personaltrainer #feeltheburn - -
... Music by:
Rock Angel by Joakim Karud https://soundcloud.com/joakimkarud
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Some tasty oats to start the day!! Great flavour & balance, just the thing to get you going for the day ahead.
50g rolled oats 200ml almond milk 30g crunchy peanut butter... Banana Blueberries
533 Kcal 17g Protein 74g Carbs 21g Fat
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A little clip of today’s partner work. The guys here going through two circuits mixing upper and lower body!
Circuit 1: Trap Bar Deadlift Overhead Presses ... Step Ups Incline Row! 4x40 seconds on each.
Circuit 2: Rope slams Burpees Sledge Hammer Hits!! 4x30 seconds on each!
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Jack Maroni Fitness would like to invite you to Fitness Retreat: France.
Staying in a rural Chateau, this luxury accommodation offers quality and comfort with fantastic views of the rural landscape and provides the ideal break away from the city.
Take part in several bootcamp style sessions over 3 days to hit various aspects of fitness, including:... - Boxing - High Intensity Interval Training (HIIT) - Resistance/weight Training - Hiking - Stretch and Mobility sessions
With 14 acres of land and forest area, Fitness Retreat: France is a fantastic opportunity to escape the hustle and bustle of work life, keep fit, eat well and even relax by the pool.
This stay is inclusive of accommodation, breakfast & lunch, transfers and training.
For more details, check out: www.jmfit.co.uk/france
Or get in touch for further information.
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A little snippet from the big leg session that myself and @al_fitness smashed today!! Started with some heavy lifts and finished up with some single leg work to put the cherry on top!!

A nice short run into work was on the cards this morning. Luckily I have such an incredible route with great city views made even better with the clear skies and sunshine.
This was my 2nd run this week to compliment my boxing training, just trying to build in good habits at a steady pace today before stepping into intervals along my route next week.
It’s important to create good habits when starting out on a fitness journey, so be sure to work towards small achievable goals/habits to set you up for your ultimate goal, whether that is fat loss, sports performance or even lifestyle changes.

What better way to showcase our group sessions other than an intense i-movie trailer!! Great work from my client Rajeeva for this 👌🏻
Check out our boxing & circuit classes on Monday, Wednesday & Friday @ 11am
Get in touch to check out availability and to book your place!

Highlights of Friday’s boxing class!! Working on technique followed by a bag circuit....non stop punching 🥊

It might be a dark and rainy Monday in London today but don’t let that stop you from getting out there and smashing your goals!! Stay focused, stay motivated and keep pushing, you’re stronger than you think!!

Track Your Food!!
A food diary is a useful tool when it comes to fat loss or muscle gain goals. It allows you to become self aware of what you’re eating/drinking as well as giving you a greater potential to view your calories & macros accurately.
... There are great apps available out there to help you record this data or if you prefer, you can just use good old pen and paper.
Don’t leave your body composition goals to chance as you may find yourself frustrated at a lack of progress or a plateau in your results.
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