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Mark | Personal Trainer London

@mark.pt.london

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💪 PT | London
🏋️ Strength · Fat Loss · Muscle Gain
🔥 Body Recomposition
🧊 Cold exposure · Breathwork
🌍 UA/PL/RU/EN
📍 PureGym LDN
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The last time I did these exercises was 17 years ago.

Today, I decided to see what I was still capable of... and honestly, I surprised myself.

The technique wasn't perfect, but that's exactly what I'll be working on.

Every journey starts somewhere. Today, I felt younger again. 💪

#streetworkouts #ɢʏᴍᴍᴏᴛɪᴠᴀᴛɪᴏɴ #puregymsouthruislip #personaltrainerlondon #gym @puregymsouthruislip taken in PureGym South Ruislip by @mark.pt.london

59

4

3 months ago

Back & Biceps Day 💪

#backandbiceps
#pullday
#backworkout💪
#personaltrainerlondon
#ɢʏᴍᴍᴏᴛɪᴠᴀᴛɪᴏɴ taken in PureGym South Ruislip by @mark.pt.london

29

4

4 months ago

Bikes, cardio machines, studio floor — today's FC shift was basically a deep clean marathon. Nobody tells you fitness coaching comes with a dust allergy 😂

#gym #puregymsouthruislip #fitnescoach #hardwork taken in PureGym South Ruislip by @mark.pt.london

21

7

4 months ago

Only 3°C, but it feels like 0 at 6 a.m.

After a few months of cold water training, there’s still that initial shock — a slight discomfort when you first get in.

But that’s what makes us better, stronger, and healthier.

Let’s keep going. 💪 by @mark.pt.london

18

2

7 months ago

Balanced weekend

I really enjoy calm mornings and slow weekends with no rush — time dedicated only to myself.
When I do what I want, not what I have to.

That feeling of peace, calm and relaxation is amazing. I wish I could live in this state more often — not only one or two days a week, but maybe five or six.

My morning looked like this:

• Cold bath
• Meditation
• Breathing practice (Wolf breathing)
• Breakfast
• Reading a book
• Gym workout
• A good lunch
• Quality time with my girlfriend

Simple things, but they make life feel balanced. by @mark.pt.london

26

2

7 months ago

Day 6 — final day of my refeed after fasting.

Today I finally returned to my favorite breakfast and I’m slowly starting to reintroduce animal protein.

Soon I’m planning to cook some delicious meat 😁

Next stage: getting back to strength and conditioning training at the gym.

Before starting my fast I weighed 88.5 kg.
At the end of the fast my weight was 77.5 kg — that’s 11 kg down.

Today, on day 6 of refeeding, my weight is already 83 kg.

Now the next chapter begins: rebuilding strength, performance, and conditioning. by @mark.pt.london

5

2

7 months ago

Day 5 – Breaking my fast

8 AM – Carrot & apple juice

12 PM – Smoothie:
1 avocado
2 bananas
2 dates
1 teaspoon nut butter
Ground flax seeds

After lunch I made vegetable patties 🫣🤭
It was my first time ever cooking something like this — and honestly, I loved it.

I’ve started enjoying cooking for myself. Taking care of myself feels different now.
Before, I didn’t like cooking at all. Now it feels enjoyable… and everything tastes better.

Maybe my taste buds are more sensitive now.
Maybe it’s because I haven’t eaten for a while.
Or maybe it’s because I’m cooking with intention — not just to “fill my stomach,” but to nourish myself.

When you really understand how food affects your body — what you eat, when you eat, and how it’s prepared — you naturally want to move from theory to practice.
To create something healthy and delicious for yourself and for others.

Cooking feels like art.
I want to stay in this creative state — this feeling of lightness and alignment, like I’m doing the right thing.

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Vegetable Patties

3 zucchinis
3 potatoes
2 carrots
3 eggs
5 tablespoons green onions
4 tablespoons wholemeal flour
150g feta cheese
Salt & pepper

Everything grated on a coarse grater (except onions and feta — finely chopped).
Squeezed out excess liquid well.
Baked for 35 minutes at 200°C.
Brushed with olive oil before baking 😉

---

Tzatziki Sauce

1 large cucumber
2 garlic cloves
2 tablespoons olive oil
2 teaspoons lemon juice
350g Greek yogurt
Salt & pepper
Fresh dill

Grate the cucumber finely, squeeze out the juice, mix everything together — done 😉 by @mark.pt.london

4

0

8 months ago

I love early mornings because you can see things what another's don't 😍💙 by @mark.pt.london

14

3

8 months ago

Day 4 – Breaking my fast

8 AM – Carrot & apple juice

12 PM – Smoothie:
1 avocado
2 dates
1 banana
Ground flax seeds

Throughout the day – water

In the evening I cooked red lentil soup.
Honestly, I thought I would eat the whole pot at once because it tasted absolutely incredible 😄

It’s hard to control portions when you finally reconnect with food 🙂

Soup recipe:
200g red lentils
2 potatoes
1 carrot
1 onion
2 cloves of garlic
2 tomatoes
2 tablespoons olive oil (for sautéing)
Salt
Peppercorns
Bay leaf

I sautéed the onion and carrot first, then simmered everything else together. After cooking, squeezed the garlic into the soup and let it infuse.
Turned out amazing 😃 by @mark.pt.london

5

0

8 months ago

Day 3 – refeed after fasting

6:00 – carrot & apple juice 🥕🍎

10:00 – smoothie:
• 1 banana
• 1 avocado
• 1 tbsp ground flaxseed
• 350 ml water

13:00 – 1 orange + 2 apples.
Everything tasted AMAZING. I can’t even describe that feeling — pure happiness, pure dopamine.

Then I made a mistake.
I decided to eat “a few” nuts… but ended up finishing the whole 200g pack.

Big mistake.

About an hour later:
Heavy stomach.
Insulin spike.
Felt almost drunk.
Vision got blurry.
Very strange feeling.

After that — only water for the rest of the day.

The hardest part of fasting is not the hunger.
It’s the exit.
Everything tastes incredible and your brain just wants MORE 😁

Lesson learned.
Now I move smarter and more carefully 😉 by @mark.pt.london

6

0

8 months ago

Day 1–2: Breaking the fast

Day 1:
Only one glass of freshly squeezed carrot juice, diluted 1:1 with water. Nothing else.

Day 2:
The same juice, same proportions, but twice a day — morning and evening.

My body is slowly switching back on.

By the evening of day two, I finally felt hunger again.
Can’t wait to start eating properly 😄 by @mark.pt.london

6

0

8 months ago

Day 6 — 144 hours of water fasting

By day six, the body is fully adapted to ketosis.
Glycogen stores are long gone, insulin is very low, and the body runs mainly on fat and ketones.

Autophagy has already been active for a few days, and now the system is in deep metabolic adaptation mode.
At this stage, many people experience mental clarity — but physical energy can drop, especially during physical work. Electrolytes may run low, blood pressure can decrease, and fatigue becomes more noticeable.

Today is my last day of water fasting.

This fast wasn’t just about not eating.
It was about discipline, mental clarity, and learning to listen to my body.
144 hours showed me that I am stronger than temporary cravings.

Physically, I feel very tired. It’s hard to work and not eat at the same time.

Last night I had a dream that someone offered me a piece of cake. I started eating it, then suddenly remembered I wasn’t supposed to — I got scared and woke up 🤣

Now the next step is refeeding — very slow and careful.
Refeeding is even more important than the fast itself.
I’m starting gently, without rushing, to avoid putting too much stress on my body. by @mark.pt.london

5

0

8 months ago