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30 Plus Men's Fitness podcast
Fitness and Nutrition for the busy over 30s male
Category: Fitness & Nutrition
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by Mark Tregilgas
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February 21, 2017 06:16 AM PST

In this episode Mark interviews former professional body builder, host of 'Elite Muscle Radio' and fitness educator, Irishman Phil Graham.

Phil was diagnosed with type 1 diabetes as a teenager which in turn led him to make major lifestyle changes and then dedicate his life to learning more about all types of diabetes.

He has recently written a book called 'The diabetics muscle and fitness guide' which has subsequently sold copies all over the world.

He is also in the process of setting up an online membership site to serve more diabetics globally.

Phil is one of the most passionate guys I have spoken to and we discuss many other topics such as N.E.A.T / Fit-Bits / tracking input and output / Insulin (for non diabetics) / HIIT and living life to your fullest potential.

We also go a little off track and talk about mind-set, taking action and not settling for a life of mediocrity.

Sit back relax, get yourself a coffee and enjoy all 1 hour and 24 minutes content.

Keep your ears peeled for some seriously golden nuggets in this one, where I ask Phil to repeat what he was saying so that you can make a note of it.

I really hope you get as much value from it as I did.

Keep Truckin

Coach Tregs

February 01, 2017 07:43 AM PST

In this episode Mark interviews fitness business owner Russ Meadows of RM Fitness based in the north.

Russ is an ex semi professional Rugby league player and owner of 2 training facilities, one in Manchester and the other in Wigan.

A 35 year old father of 2 twin boys aged 5 and a proud family man, Russ talks open and honestly about the day to day struggles of trying to manage his business his body and his relationships with his family.

We talk about the stress, the chaos and the overwhelm that is usually present in most busy over 30s mens lives and how becoming a father massively impacted him both physically and mentally.

After a period of chaos and self sabotage then discovering the 'Wake up Warrior' movement, Russ talks about how he got back to his best following 4 non negotiable core principles in his daily life every day without fail, and how you can implement them too.

This a really honest podcast where the pressures of being an over 30s man are openly discussed.

We speak in detail about the need to be selfish and put ourselves first instead of last in order to be able to serve and provide for our families to the best of our ability.

We also cover mind-set, goal setting, becoming brutally honest with yourself and what to do when you find yourself deep in the trenches of family and career/ work life.

Of course no podcast would be complete without talking topics such as cheat meals, gluten and hormones (just for bants!)

Get yourself a coffee, sit back and relax and enjoy all 75 mins of content.

I really hope you get some value from it.

Keep Truckin

Coach Tregs

January 09, 2017 04:24 AM PST

In this episode Mark interviews fitness cover model, author of 'Mindset with Muscle' and owner of Grenade Fit gym, Jamie Alderton.

Jamie literally blew up on social media in 2016 with his no nonsense videos, his well documented 6 month transformation on youtube and pics of him looking shredded on Instagram.

His journey however with fitness started at the age of 14 when he first discovered weight training and continued during his 6 year stint in the military which taught him the discipline to go on to complete and win in bodybuilding shows.

Sponsored by Grenade Supplements Jamie shares his secrets that keep him in fantastic shape all year round despite being a Dad and juggling business and family.

He also delves deep into mindset and goal setting and reveals why he thinks many busy over 30s men fail when it comes to the goals they are setting and how to put this right.

We also go into more detail on his time spent in the military later in close protection security in which he served in Iraq and Baghdad.

And of course no podcast would be complete without delving into the guests current training and nutrition.

This podcast has it all, grab yourself a coffee, sit back and relax and enjoy all 1 hour 24 mins.

Keep Truckin

Coach Tregs


June 23, 2016 01:53 AM PDT

In this episode Mark interviews clinical performance nutritionist and CEO of www.Mac-Nutrition.com Martin Macdonald.

Martin is one of the most controversial figureheads in the industry right now, calling time on pseudo-science and running his own nutrition courses based on evidence and not just opinion (www.Mac-NutritionUni.com)
Previously a University lecturer and practitioner, Martin's work is now predominantly as a consultant to organisations such as Universal Pictures, teams such as Derby County and governing bodies such as British Weight Lifting.

In this 1 hour and 45 minute podcast, my longest one to date, we cover a wide range of hot topics including hormones, sugar, gluten, breakfast, the paleo and ketogenic diet, carbs for performance, carbs for fat loss, insulin and intermittent fasting.

Sit back, grab a coffee and enjoy the knowledge smiley

Keep Truckin


June 08, 2016 01:48 AM PDT

In this podcast Mark interviews friend and mentor Renzo Algieri (56) a former bodybuilder with over 30 years experience in the fitness industry.

Renzo talks about what inspired him to get into training as youngster, his journey to competitive shows and the sacrifices it took along the way with a busy job and young family.

Renzo also gives his very interesting opinions on supplementation, the current 'If it fits your macros' trend, intervals versus low intensity fasted cardio for fat loss and how he has adjusted his training to stay in fantastic shape way into his 50s.

If you are a bodybuilder, aspiring bodybuilder or just a regular gym goer who enjoys lifting weights then you are going to really enjoy this.

This is 45 mins of great content

Sit back and enjoy!


July 21, 2015 05:08 AM PDT

In this podcast Mark interviews Paul Mort, a well respected Fitness business owner.

In one of the most brutally honest interviews I have done to date I listen to Paul open up about his lifelong battles with his weight, depression, bi-polar, drugs and alcohol.

He also talks about the overwhelm of becoming a parent and why most over 30s men with young families are liars by pretending everything is okay when on the inside they are suffering and finding it hard to cope.

He talks openly about the day he tried to end his life, his 3 days in a mental hospital and how he is now turning his life around on the back of attending 'Warrior Week' in the USA.

We discuss in depth how hard it is to balance life, work, family time and hobbies as a busy over 30s Dad and why at times we are overwhelmed with guilt.

This is hard hitting and certainly made me think more about my work, life balance.

If you are an over 30s man struggling with life right now, let me tell you, you are not alone, Paul has been through it and still battles with his demons today.

This is 1 hour of fire.

Sit back and enjoy!

www.30plusmensfitness.com www.30plusmensfitnessplan.com www.30plusbootcamp.com

June 12, 2015 12:12 PM PDT

In this podcast Mark interviews well respected strength and conditioning coach Andy McKenzie from IronMac Fitness.

In 1 hour and 10 minutes of content Andy delves deep into his own story about his time in the military and talks about a severe back injury he endured in his early 20s which lead to a seriously long road to recovery and a re-evaulation of his own training.

Andy gets in depth about his current training regime, his nutrition philosophy, his day to day principles for enjoying life and gives an insight into his 2 weeks spent in Russia at Dimitry Klokov's weightlifting school.

Andy is as honest as they come and there are plenty of expletives! If you love your training then you are gonna really enjoy this - his passion for being fit and strong is infectious.

Sit back and enjoy, just like I did! www.30plusmensfitness.com www.30plusmensfitnessplan.com www.30plusbootcamp.com

June 04, 2015 10:34 AM PDT

In this podcast Mark interviews Dax Moy, one of the most famous names in the fitness industry.

Dax gets open, raw and honest about his brutal upbringing on a tough London council estate, talks about his time serving in the military and how he came to charge upwards of 20k for a weeks coaching and became one of the worlds most sought after coaches.

We discuss many things including his extremely popular 'Elimination Diet, detoxification, hormones, the clean eating vs flexible dieting debate plus a whole lot more.

I could of quite happily continued with this for another hour but had to get away for a client! 1 hour and 10 minutes of awesome content, sit back and enjoy, just like I did!




May 26, 2015 02:28 PM PDT

In this podcast Mark interviews his amazing transformation client Anthony who has recently undergone a 12 week bespoke programme with sensational results.

Anthony gets raw and honest and talks openly about his battle with depression, alcoholism and a subsequent suicide attempt a few years back but thankfully lived to tell the tale.

He has since transformed himself both physically and mentally and is now training to be a cognitive behavioural therapist aswell as one part of our forthcoming 30plus Bootcamp Berkshire.




May 15, 2014 02:48 PM PDT

In this episode Mark talks to Andrew Reynolds the man behind the recipes for the new 30 Plus 'No Worries Curries' digital product.

Andrew talks about his passion for cooking and how he has managed to create 25 Restaurant Style dishes that are easy on the waistline (plus 7 not so easy on the waistline!) for product due for release on Saturday May 17th 2014 at 7pm....




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