Rebuilding My Health – Physically, emotionally, and mentally
By Luke Newman, Founder & CEO of For Men To Talk
In early September 2025, I joined my local Biggleswade gym, Jones Fitness, for their 10-Week Transformation Challenge. I hoped it would help me rebuild my health, fitness, and confidence. What I didn’t realise was how much I needed it — physically, emotionally, and mentally.
For most of my life, I’ve been active. I played football for twenty years, completed the London Marathon in 2013, and walked three marathons in 2022, 2023, and 2024. But after knee surgery in 2009, I began to struggle. The pressure around my patella means running is no longer possible, and I’ve been advised to build muscle around my knees for support. At 44, I feel the loss of the fitness and energy I once had.
I’ve also battled with nutrition and yo-yo dieting. Multiple attempts at Slimming World helped for a while, but nothing ever stuck. I knew I needed proper, long-term guidance — not a quick fix.
Then came a wake-up call. In August 2025, I had a basal cell carcinoma removed from my temple. Thankfully, it was fully excised, but with cancer already having taken my mum and sister, it hit hard. On top of that, I’ve been diagnosed with mild sleep apnea, likely linked to my weight. My snoring has become a genuine problem, and it affects more than just sleep — it affects confidence, mood, and overall mental health.
So when I heard about the 10-Week Transformation Challenge, I knew it was what I needed. Structured workouts, expert coaching, nutrition education, and genuine community support — everything I’d been missing. This wasn’t about a short burst of effort. It was about reshaping my lifestyle in a sustainable way.
I focused on five key areas:
• Lowering body fat to ease pressure on my knee, reduce sleep apnea, and give me more energy.
• Building stronger legs to stabilise my patella and help me stay active long-term.
• Improving sleep, recovery, and overall heart health.
• Boosting mental health, confidence, and reducing anxiety.
• Rediscovering my energy through a safe, structured programme.
The results at the end of the challenge surprised me. When I stepped on the scale, I was disappointed. But then I checked my measurements:
- 3.5 inches off my waist
- Lean Body Mass up by 10.4 lbs
- Fat Mass down by 20.1 lbs
- Body Fat down by 9.8%
Suddenly it made sense. I hadn’t just lost weight — I’d changed my body. I felt better mentally and physically. My focus improved, stairs felt easier, and even my bad knee felt stronger. I learnt about the importance of protein, carbs, and fats, which are essential macronutrients providing energy and building blocks for my body.
As men, we often talk about numbers on a scale but ignore the deeper picture — our mental health, our confidence, and how we actually feel in our own bodies. This challenge reminded me that progress is more than weight loss.
The community at Jones Fitness has been incredible. We’ve had brilliant events, from our Halloween party to the upcoming Christmas party, and even a supportive WhatsApp group that some of us have set up. I’ve enjoyed every class, especially Strike, the boxing class, and I’ve loved creating my own personalised sessions.
I’m excited to continue my journey. I’m grateful to the amazing team at Jones Fitness — and proud that, at the end of 2025, I’m taking back control of my health and my future.