CGR Cooke

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Be "Fit For Purpose" - CGR Cooke is a health consultancy clinic based in Greenside, NE40, providing qualified nutrition, exercise, and general-health coaching services

16/09/2026

🏃 New to running? You probably don’t need 5 heart rate zones.

Zone 1. Zone 2. Zone 3. Zone 4. Zone 5.

For an experienced runner, those distinctions can be useful.

But when you’re just starting out, the difference between five zones can be pretty meaningless.

You don’t necessarily need to know whether you’re running at 72% or 76% of your maximum heart rate.

You need to know:

🟢 Easy - build your aerobic fitness
🟠 Moderate - work around your threshold
🔴 Hard - push your limits

Using your lactate thresholds to create three broader training zones can make those differences much easier to understand - and much more useful when you’re learning how to train.

Less complexity.
More clarity.
A better place to start.

And as your fitness develops, you can always get more specific.

You don’t need to train like an elite athlete to become a better runner.

👀 Know someone who’s just started running and is already drowning in numbers from their watch? Send this to them.

🔗Go to cgrcooke.com/run for the Running For Your Life ebook to make your running training FitForPurpose.

Jill came to me having “lost my mojo” and feeling stuck in a rut. She wanted energy, motivation and confidence. What cha...
15/09/2026

Jill came to me having “lost my mojo” and feeling stuck in a rut.

She wanted energy, motivation and confidence. What changed reached beyond fitness - Jill became more confident in her abilities, physically and mentally.

Across eight honest answers, she shares what helped her stay consistent, push beyond what she thought she could do and keep training fresh.

👉Swipe to hear Jill’s experience in her own words.

If you are ready to make a similar change, Visit the Get Started page - link in bio.

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

14/09/2026

💉 GLP-1s aren’t a shortcut. But they aren’t cheating either.

For some people, losing weight naturally isn’t simply a case of:

“Eat less. Move more. Have more willpower.”

If someone is living with severe obesity, experiencing significant psychological distress because of their weight, or has struggled with their mental health in ways that have contributed to weight gain, losing weight can be incredibly difficult.

And sometimes, getting some help is exactly what someone needs.

GLP-1 medications can be an incredibly valuable tool for the right person

But they’re not magic.

They still require effort. They require good nutrition. Movement and exercise.

If GLP-1 medication gives someone the best chance of becoming healthier, they should not be judged.

13/09/2026

🏃 Started running but not really sure what you’re supposed to be doing?

You run a bit faster.
Then a bit slower.
Maybe you try to run further.

But how do you actually know what your training should look like? 🤷‍♂️

This is where heart rate zones can be really useful.

Instead of thinking every run needs to be:

🔥 GO HARD

You can start giving different runs different purposes.

Easy runs can build your aerobic base.
Harder efforts can challenge your fitness.
And recovery sessions can help you absorb the training.

Suddenly, you’re not just running…

You’re training.

And if you’re new to running, understanding the basics like heart rate zones can be a great first step towards making your training more purposeful.

👀 Know someone who’s started running and just runs as hard as they can every time?

Send this to them.

NEXT UP: we’ll talk about why the heart-rate zones on your watch might not always tell the whole story…

🔎 Search cgrcooke.com/run for the guide on making your training Fit For Purpose

12/09/2026

To everyone running the Great North Run tomorrow, we salute you!

The half marathon is a wonderful distance, in that itts long enough that you have to really respect it, short enough that at some point you’ll probably convince yourself you can beat your original target time, yet still far enough for that decision to come back and bite you in the arse again 🤣

Whether you’re racing to beat a time, proving something to yourself, or running for someone or something truly important to you, I hope you have a brilliant day.

Enjoy the buzz, the atmosphere, appreciate the crowds of utter and complete strangers cheering you on, and don't forget to look around occasionally to take in the ridiculous scale of what you’re a part of.

And when it gets uncomfortable, remember how lucky we are to get to CHOOSE this kind of pain! What fools we are.

For those not running this year though, feeling like you've missed another window, I have a different message.

For everyone watching tomorrow with FOMO and thinking “I’d love to do that one day” or "next year", you absolutely can!

Maybe you already run the odd 5K or 10K but have no idea how you turn that into 13.1 miles. You don't yet have the confidence in yourself to complete the training, nevermind the distance.

Or, as is also likely, perhaps you’ve already completed the Great North Run and know you have more in you. Maybe you're running it tomorrow, and you want to stop simply finishing and make a serious attempt at something like breaking 2 hours or even hitting the 1:30's.

That’s exactly the kind of person I coach.

The person who knows where they want to go, but could using a hand knowing how to get there and, most importantly, defining WHY it is important to them.

For those people, I have a heavily discounted coaching and programming package called Running With Purpose.

We work out what you actually want from running, what achieving it would mean to you, and then organise your training around your ability, work, family, recovery and the rest of the life the running is there to support and enhance.

The aim is not to put your life on hold for a half marathon PB or finishers medal.

It’s to make the process of being a runner part of a life you truly enjoy living.

I currently have spaces available for a free 15 minute call if you’d like to talk through your goal, whether that’s going from 5K to your first half, or finally chasing the time you know you’re capable of.

You can find the full details on the Running With Purpose page at cgrcooke.com/run

Best of luck to everyone taking part, and those preparing to start!

11/09/2026

📢 Cyclists: your lungs might be ready to run. Your body might not be.

🚴 Cycling can give you a great aerobic engine, but running comes with a very different mechanical load - especially for your ankles, feet and lower legs.

So if you’re making the switch from cycling to running, don’t mistake cardiovascular fitness for running readiness.

Build the chassis before you push the engine.

Save this if you’re a cyclist thinking about taking up running - and send it to someone who needs to hear it.

💻 Check out cgrcooke.com/run for a guide on building run-specific fitness

Peace can look like softness when your identity was built around how much pressure you could absorb.This week’s Fit For ...
10/09/2026

Peace can look like softness when your identity was built around how much pressure you could absorb.

This week’s Fit For Purpose Weekly explores whether becoming calmer really makes you less productive, or simply less willing to burn through yourself in pursuit of output.

Read the full edition and accompanying essay free on the website, then subscribe to receive next Thursday’s email directly in your inbox.

https://cgrcooke.com/blogs/ffp-weekly-newsletter/what-if-peace-makes-you-less-productive

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

09/09/2026

🍬 Think sugar is the problem? It might not be that simple…

You eat something sugary.

📈 Blood glucose rises.
📈 Insulin rises.
📉 Then eventually, it comes back down.

But what happens when you change what you eat alongside that sugar?

Adding fibre can change the way your body responds - slowing things down and helping to manage that rise.

And this is why nutrition isn’t simply about saying:

❌ “Sugar is bad.”
❌ “Carbs are bad.”
❌ “Just eat less.”

It’s about understanding what you’re eating, why you’re eating it, and how it fits into your life.

Because the best diet isn’t the one that’s perfect on paper.

It’s the one that helps you feel good, perform well, stay healthy - and actually fits around the life you’re trying to live.

🎯 That’s Fit For Purpose.

CGR Cooke helps busy people make sense of health, nutrition and fitness without turning their lives upside-down.

🫵 If you think you could benefit from this, visit cgrcooke.com/ebook

08/09/2026

The full essay is now live on Substack.

I’m moving my essays and newsletter there so everything I write has one proper home.

If this resonated, read the full piece and subscribe at cgrcooke.com/essays

Hi friends, I thought I should introduce myself to the group, and Lorkhan of course - my much more enthusiastic running ...
08/09/2026

Hi friends, I thought I should introduce myself to the group, and Lorkhan of course - my much more enthusiastic running partner.

I’m Charlie Cooke, a local nutritionist, exercise physiologist and coach. Some of you may already know me through Union Jab CIC which I founded to make genuine boxing coaching more social and accessible within our local communities.

Working with local people and seeing them become more confident and capable has been one of the most rewarding parts of my career. Alongside Union Jab, I also provide personalised running coaching through CGR Cooke, and I would love to do more of this work with people from the communities in which I already live and coach.

I am particularly interested in helping people who:

- Have decided to make a meaningful change to their health and fitness through running
- Already run, but are ready to train more consistently and take it seriously
- Have a goal in mind that feels genuinely significant to them, whether that is a first 5K, half-marathon, marathon or another personal challenge

You do not need to be fast or already think of yourself as a serious runner. What matters is that you are ready to work towards something meaningful.

My approach is not about handing everyone the same generic schedule. We begin with a full audit of what you want running to give you, then consider your current fitness, experience, health, injury history, available time and responsibilities. From there, I build your training around your actual life.

I have coached health, fitness and performance for more than ten years, while my own running has ranged from 5Ks through to ultramarathons.

The aim is to help you pursue something difficult and become more capable in the process, without allowing running to unnecessarily take over the rest of your life.

If this sounds like you, or you know somebody who has been talking about taking on a running goal, please feel free to message me, tag them below or pass this post on.

I’m also very happy to answer questions in the comments, whether or not you are currently looking for coaching.

If you'd just like a look at what I offer, my website is cgrcooke.com

Address

Gateshead

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