In this episode of Men of Influence, host Tim Holloway welcomes Mark Tregilgas, known as "Tregs," a 45-year-old fitness coach from South Wales, UK, with nearly 18 years in the industry. As the owner of 30 Plus Men’s Fitness, Tregs shares his journey from a nightlife event promoter to finding his calling as a personal trainer after a pivotal 10k run. Inspired by his active parents, he transitioned into fitness at 27, coaching men both online and in-person to optimize their health and energy. Tregs emphasizes that physical fitness enhances confidence, energy, and presence, enabling men to influence others positively by "vibrating differently" and embracing life’s challenges without fear of judgment.
Tregs outlines a foundational approach to health, starting with sleep, hydration, and daily steps before layering in nutrition (high-protein, calorie-deficit diets) and training. He stresses consistency over quick fixes, warning against reliance on trends like weight loss injections without addressing mindset and environment. Drawing from Atomic Habits by James Clear, Tregs advocates for identity change through small, consistent wins, proving to yourself daily who you want to become. His non-negotiable habits; nighttime tea for sleep, 2-3 liters of water, and 15,000 steps; drive his personal excellence, and he encourages men to start these simple practices immediately for lasting impact.
Key Takeaways:
Fitness Fuels Influence: A healthy body boosts energy and confidence, enhancing how you show up and influence others in all areas of life.
Foundation First: Prioritize sleep, hydration, and daily steps as the base of a healthy lifestyle before adding nutrition and training.
Consistency Over Quick Fixes: Sustainable change comes from boring, consistent habits, not short-term challenges or extreme diets.
Identity Through Habits: Small daily wins shape your identity, proving to yourself you’re disciplined and capable of change.
Actionable Step: Start today by drinking 2-3 liters of water, aiming for 7,000-10,000 steps, and creating a nighttime routine for better sleep.
“The magic is in the journey; who you become through consistent habits, not just the end result.” - Mark Tregilgas
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