CGR Cooke

23/10/2026

🤔 What if losing weight isn’t actually what you’re trying to achieve?

Maybe you want to feel more confident. Look fitter. Feel comfortable in your clothes. Or simply feel better about yourself.

Those are different goals, and they deserve more than a number on the scales.

The first step isn’t always to change your body. Sometimes, it’s understanding what you really want to change - and why.

That’s where better training starts. 👊

🏃 Want a running programme built around your goals and your life? Discover Running With Purpose at cgrcooke.com/run

22/10/2026

Later in the day than normal - the Fit For Purpose Weekly is now live.

"Those are useful things to know. If you are preparing for an event, they can help you understand whether your training is doing what it's supposed to be, or if potential issues may be starting to show...

But, the numbers don't reflect whether you finally had some time to think. Whether you spent an hour outside after 8 behind a desk.

Whether you caught up with a friend, enjoyed being somewhere beautiful, or came home feeling more able to deal with the rest of your life."

The big idea, some useful videos, an insightful success story, and some questions to ponder to help your training.

Live every week - check this week's edition https://cgrcooke.substack.com/p/what-did-your-watch-miss?utm_source=share&utm_medium=android&r=9230kc

22/10/2026

18/10/2026

🏃‍♂️ What if running could give you more than better fitness?

It’s easy to reduce running to numbers.

Pace. Distance. Heart rate. Calories. PBs.

But running can give you things that don’t show up on your watch.

It can give you time to think.
Space to switch off.
A chance to connect with nature.
A sense of connection with something bigger than yourself.
And a community that brings people together.

It can even give you the opportunity to give something back through fundraising, events and the people you meet along the way.

That’s why I think health has to be about more than physical fitness.

When we look after the different dimensions of our health, exercise can become about much more than improving your performance.

It can become part of a life that feels healthier, more connected and more meaningful.

🎯 Your running doesn’t have to be just about how far or how fast you can go.

💬 What does running give you that you can’t measure?

Get the Running For Your Life ebook FREE at cgrcooke.com/run

16/10/2026

🏃 Are you actually training - or are you just exercising?

There’s nothing wrong with going for a run, heading to the gym or getting out for a walk.

But if you’re trying to achieve a specific goal, it’s worth asking:

Do you know why you’re doing what you’re doing?

Too many beginners throw themselves into harder runs, longer sessions and more training without first building the foundations they need.

That’s where I come in.

I don’t just give you a programme and send you on your way.

We look at where you’re starting, what you want to achieve, what motivates you and how fitness actually fits into your life.

Then we build from there - gradually developing your fitness, your confidence and your understanding of how to train.

I’m not just telling you what to do - I’m teaching you how to understand your own fitness.

Because the goal isn’t for fitness to take over your life.

It’s to make fitness fit into your life - and give you the knowledge to eventually manage it yourself.

If you’re a beginner and don’t know where to start, that’s exactly who I work with. 👊

📩 Ready to stop guessing and start training with purpose? Get in touch or visit cgrcooke.com/run to get started with a Running For Your Life audit

14/10/2026

Health is more than physical.

Of course, when training for a particular physical goal or pursuit it will take priority for a while. That's not only no issue but is necessary in most cases.

However, if your physical health is coming at the cost of everything else? Well, then I believe it's a good time to reassess your programme.

Fit For Purpose is about fitness serving your quality of life. It being in line with your values, meaning, and the role you play not just in your own life but in that of others.

If we can't contribute, enjoy, socialise, experience, or we instead feel perpetually stressed over missing meals or training sessions, then we can't say we're 'healthy'

Fit? - Absolutely.

But healthy? That's a much broader question.

The Fit For Purpose Method takes all of this into account with 10 years of experience and a breath of education across multiple exercise and nutrition disciplines.

👉If you believe this support is right for you, click the link in our bio to book a full health audit today

OR

Visit 👉 cgrcooke.com/products/fit-for-purpose-audit

13/10/2026

Mike lost around 20kg in six months. But the most important change was not physical.

He developed a more positive outlook, became better at setting realistic goals and stopped allowing setbacks to derail him.

Swipe through Mike’s answers to eight questions about what changed, how we approached it and why the work began outside the gym.

If you want to make a lasting change of your own, visit the Get Started page through the link in bio.

Follow .cooke for practical, evidence-informed guidance on building health and fitness around the life you actually want.

12/10/2026

Your goal can be AMBITIOUS. Your training needs to be REALISTIC.

💭 There’s nothing wrong with dreaming big.

Want to run an ultra? Great.
Want to run a marathon? Great.
Want to push yourself further than you’ve ever gone before? Go for it.

But before you choose the event, think about the training it will take to get you there.

Do you actually have 10-15+ hours a week to spend running?

What about work? Family? Friends? Recovery? Everything else that matters to you?

Sometimes that means changing the goal.
Sometimes it means changing the timeline.
And sometimes it means finding a smarter way to train around the life you already have.

🌄 That’s where having someone who can look at the bigger picture can make a huge difference.

I don’t just look at where you want to finish. I look at where you are now, what your life looks like, and what it will realistically take to get you there.

Because your goal should shape your training - but your training still has to fit your life.

🎯 Be AMBITIOUS with the goal. Be REALISTIC with the training.

That’s Fit For Purpose.

Go to cgrcooke.com/run to get started on a Fit For Purpose running journey

11/10/2026

At CGR Cooke we offer Body Composition & Lifestyle Assessments

A 30min session going over your lifestyle, mental, and physical metrics either as part of your ongoing training programme or as a personal health check-up to ensure you're still on track with your targets.

This session will cover:

✅ Weight, height, BMI, waist:hip ratio
Heart health
✅ BMR, maintenance and target Calories, plus relevant macro split
✅ Body fat percentage and lean mass ratio
✅ Lifestyle metrics scoring sleep quality, stress, social health, and mental health

Book a time that suits you from the link in our bio https://cgrcooke.com/products/body-metric-analysis

Studies cited:
Kershaw, E.E. and Flier, J.S. (2004) ‘Adipose tissue as an endocrine organ’, Journal of Clinical Endocrinology & Metabolism, 89(6), pp. 2548–2556.
Ouchi, N., Parker, J.L., Lugus, J.J. and Walsh, K. (2011) ‘Adipokines in inflammation and metabolic disease’, Nature Reviews Immunology, 11, pp. 85–97.
Scheja, L. and Heeren, J. (2019) ‘The endocrine function of adipose tissues in health and cardiometabolic disease’, Nature Reviews Endocrinology, 15, pp. 507–524.
Soták, M. et al. (2025) ‘Inflammation and resolution in obesity’, Nature Reviews Endocrinology, 21, pp. 45–61.
Eng, P.C. et al. (2024) ‘Obesity-related hypogonadism in women’, Endocrine Reviews, 45(2), pp. 171–189.