Rogue Military Fitness 1


I had the utmost pleasure of meeting this remarkable man at a 24hr WOD Style Fitness Challenge recently at Leuchars Station, his name is Lewis Russo an Ambassador for Rogue Military Fitness.

Lewis a 28 yr old vehicle mechanic by trade with REME and is from Dundee for his sins ( West Coast – East Coast banter ). Lewis is engaged and has a 7 yr old son too. He also likes his motorbikes I noticed. His other passion though is fitness and it’s what he excels at to be honest.

Lewis has aspirations of passing selection for the PTI Corps in September this year. Having become a PTI in 2017 he knows his onions, trust me I’ve witnessed his fitness levels up close to vouch that much. His recovery and strength is phenomenal for someone who looks so slight in build ( never judge a book by it’s cover ).

I asked Lewis about his training regime, sessions and so on. He trains anything from 5-6 days a week, with multiple sessions a day. With 3-4 strength specific sessions hitting the big compound movements. Couple that with conditioning training and flexibility sessions, then you get the idea of just how much he does. Though Lewis is quick to point out the importance of rest.

Lewis is no slouch when it comes to running either as I found out to my peril. I’m not slow by any stretch but boy can he shift through the gears with ease. No wonder as Lewis was the 4th fastest Male in Scotland doing the Tri Services Cross Country Championship, Army, Navy & RAF. Lewis also does some varied Tabbing as past of his aerobic training ( Tabbing is a military term used for covering ground at speed with their kit during deployment).

Lewis was part of 4 man Team that won the Balmoral Challenge Event. A nav race that covered over 30km and 3 Munro’s carrying kit in under 5 hrs, that’s impressive timings in anyone’s book. I asked Lewis if he had other activities that he does, he laughed and said yes. He has been a ski instructor since 2018 and taught over 20 people to ski so far.

Having also competed in his Battalions Ski Racing Team the last 2 years at Divisional and Corps Championships. It’s with his love for skiing and with long time friend they both attempted the Guinness World Record for downhill skiing, completing the longest distance in 8hrs on the slopes. There attempt is waiting to be confirmed by Guinness World Record Association.

Having served two tours of Afghan, Lewis has also been to Kenya, Somalia and Nepal too.

I can honestly say Lewis is a credit to what Rogue Military Fitness stands for, their motto simply being – Fitter Faster Stronger! He’s also a credit to British Armed Forces and his regiment Close Support 2nd Battalion REME.

#fitnessmomentum45 #fitnesshacking #roguemilitaryfitness #ambassador #fitterfasterstronger

Fitter Faster Stronger

Well it’s Mother’s Day and I have completed my mornings tab in preparation for the Paras10 in May. When I started getting back into fitness for the betterment of my own mental health, I joined Instagram for some inspiration. Rogue Military Fitness appeared on my phone so I gave them a follow…

This Blog is about a 24hr Fitness Challenge set up by the Crew at RMF, also why the Challenge was born. I will be interviewing Jacko and his Team of Rogues, while also taking part in the Challenge. I was kindly invited up by Jacko as he understands what I am trying to achieve at FitnessMomentum45. Rogue Military Fitness is the brainchild of Cpl Jackson a PT Instructor with 2 CS Bn REME ( Close Support Battalion REME )

Well I best get some sleep it’s a three and half hr drive to Leuchars Camp, Lochgelly, Fife ( no chance of sleep tbh ). Bags almost packed so let’s see how the next 30 odd hrs go with very little sleep. That’s me landed at Leuchars Station at 04:10 I must get an hrs kip, I was up at 07:00 yesterday ( hand on face ) talk about making my job harder..

A Team – Cfn Whitehouse 1st from Left – Cpl Jackson ( Rogue Military Fitness ) 4th from right – myself 5th from right ( cream ) – LCpl Earnshaw 3rd from left / LCpl Russo 2nd from left ( switched Team midway through – unforeseen circumstances)…. Team B – Cfn Winskill 1st on right – Cpl Speirs 2nd from right – Cfn Knowles 3rd from right – Pre Taylor 4th from left ( withdrawal )…. Admin/Timings and massage duty was LCpl Thorne ( sporting one quality tash too ).

I introduced myself to the Group of Rogues and explained what FitnessMomentum45 was all about, promoting fitness and the benefits for mental health. I was soon made very welcome and the nerves I felt quickly dispersed. One great thing about us British is our sense of humour, at ripping the back out of each other, Military humour is on another level of funny!

Cpl ( Jacko ) Jackson started Rogue Military Fitness while on exercise in Norway October 2018. LCpl Earnshaw ( Mollie youngest member doing the Challenge at 19yr old ) started going to the early morning sessions run by Jacko, I asked what made her do them? Mollie explained to me it helps keep her fit, the second reason is the most important one for doing any activity, it’s a good routine to get into ( mind ). Routine becomes habit like making your bed. While out running in the first round of 3 Mollie told me she doesn’t like running much as an activity ( remember this )!

The first 3 rounds of the Challenge were a mind blowing, pardon my language here, it was fucking horrific! I’m no slouch at running but Jacko was away like a dog out of a trapped end. Pity his counting laps isn’t as quick as his running pace ( good admin by LCpl Thorne ) sent him out for lap 5. LCpl Russo another Jock like myself were ripping him royally straight off the bat…

The objective was to complete the following reps during rounds of 3 – each round starting on the hr every hr – 5 laps = 1 mile – 50 pull ups – 100 press ups – 150 crunches – 200 squats – 1 mile. So the quicker you finished the more rest you got, flip-side of that coin was that you’d be blowing out your arse sharpish….

While having our downtime between rounds I asked Jacko why make this Challenge up? His reply was an honest one to help raise funds for a Military Charity called Veterans Garage in Manchester. Jacko is a proud Northern lad from Salford in Greater Manchester so it makes sense. I suppose it felt like his duty to help those who help other’s during hard times. Leaving any employment after a lengthy time is stressful to say the least, from the Armed Forces it’s twice as hard believe it or not. A short video by Veterans Garage founder Jay :

Having suffered myself with my own Mental Health late last year, the pride and being a man part really hit home for me. If ever there was a reason for going that extra rep, that extra mile during the Challenge then that was why…

Our last 3 rounds started at 01:00 on the 2nd of April, bodies strewn in the massive Gym hall on mats, Team B having just completed their 3rd out of 4th lots of 3 rounds. Everyone to a man and woman was in absolute tatters, you couldn’t really sleep much as muscles would cramp up. Turning sides on the camp beds was like pouring salt on a wound. Trying to get food onboard during this was even hard, my body was rejecting it yet still trying to force myself to eat something. Calories expended during this was around the 9000 mark I have been kindly informed.

Team A – Team B did something special that April Fools Day, it was no joke that Challenge. With good people, humour and teamwork a quality polished in our Armed Forces. They stepped up and completed their objective to the letter. LCpl Earnshaw was my biggest inspiration during this, at 19 she had completed an Ultra Marathon distance of 35.4 miles ( remember not liking running ).

The quickest time by the guests involved was by the Adjutant in a very respectable 31.40 minutes.

Would I do it again?


A massive thank you to Cpl Jackson for the invite to take part in such a monumental Challenge. To all staff at CS 2nd Bn REME your support and friendliness will never be forgotten thank you.

A special shout out to LCpl Russo for taking part in and smashing the Guinness World Record Ski distance in 8hrs. Not happy with that he then took part in this 24hr Challenge – still not to be outdone he recorded the fastest round time 27.22 minutes. My utmost respects LCpl Russo. Below link for 2 CS 2nd Bn REME

Please find the link for Cpl Jackson’s Just Giving Page – any help at all would be greatly appreciated thank you.

#fitnesssmomentum45 #fitnesshacking

No Bridge to Far

Hi this is one lady’s story and remarkable journey….

Donna Louise Armstrong was a different person 5 years ago, anxiety and depression clamped on like a crocodile taking it’s prey on a death roll.

I struggled to walk more than a mile, I never went out as I had no self -confidence and started to develop health problems. At 41 I felt my life was over, border line diabetes, high blood pressure, thrombophlebitis and a heart murmur. I am 4ft 10 weighing in at 15 1/2 stone and a size 24.

I went to see my GP after far too frequent episodes of sitting at the loch in the small hours of the morning and wondering if it would be cold and painful, I luckily managed to pull myself back at the last minute every time but it was happening more and more often.

I told the GP that the only thing that I felt was of value in my life was my charity work, he told me that if I didn’t start looking after myself my family and my charity work would lose me. He put me on antidepressant medication and told me to try to focus on my charity work but also to make some time for me.

A friend took me along to Slimming World that night, I tried to turn tail and run once I arrived as I was filled with dread and anxiety about all the people who surrounded me. My daughter spotted my escape attempt and I was made to stay. I never looked back.

I lost a steady  2 pounds a week and soon felt the confidence to start contributing in group discussions. After the 1st  3 stone I took a massive step and signed up for the 26 Mile Kiltwalk. Bearing in mind I had never exercised in my life, this was a huge deal for me, but it was for Yorkhill Children’s Hospital and I was determined to complete the hardest physical challenge of my life for them!

Donna completed her Kilt-walk, achieving what she once thought was impossible. Her remarkable strength of mind saw Donna lose 7 1/2 stone in weight in one year, that’s a truly remarkable transformation.

We had lost a family member in Afghanistan in 2009 and started fundraising for The Parachute Regiment’s Afghanistan Trust in his honour. I also became Area Co-ordinator for Poppy Scotland as well as doing events for Blesma, Forces Support Charity and Erskine Hospital.

What started out as a tribute to my nephew became a huge part of my life, as the Para Reg lads appreciated all the hard work and became brothers to me. Every time I saw them mourning the passing of one of their brave comrades I became more and more determined to do everything I could for them.

They encouraged me, supported me, showed appreciation and were fiercely loyal and protective. I soon reached a point where everything I did, I did for them, my brothers.

I did the Kiltwalk the following year too, dressed as a Giant Poppy, for Poppy Scotland and became involved with a great charity called Soldiers of the Street Scotland, under the mentorship of ex Paratroooper Walter “Hammy” Hamilton. Hammy was a fitness enthusiast and encouraged me to keep up some form of exercise to build my confidence and self

 I had put back on 3 and a half stone of the 7 and a half stone I had lost and started to feel my health decline again. I met Troy Conner in August, a Parachute Regiment Veteran who was seriously wounded in Afghanistan, despite his massive head injuries and physical challenges, Troy used fitness to sustain his mental health and to find a way through the extremely difficult rehabilitation process.

Troy suggested that I do the Paras 10 Event this year, in honour of my nephew’s 10th anniversary and donate to Support our Paras and The Pegasus Appreciation Group, an organisation that have inspired me hugely over the past couple of years with their work in the direct support of veterans in need.

I signed up and immediately had the support of Rich Greaselyfrom The Pegasus Appreciation Group and other Para Reg Veterans who pledged to do it with me. Then I was challenged by another former Para to do the double- Colchester in May and Catterick in September and he would double my sponsorship. Never one to back down from a challenge I agreed.

I had never run in my life, in fact, I despised running but with help and advice from some of my Para Reg brothers, I started training in December last year. It has been gruelling. I have always had a very focused attitude with regards to mental challenges- the sponsored Firewalk and Skydive I did were easy, all I had to do was tell myself I could do it.

This was different. I was overweight and extremely unfit, it wasn’t just a matter of mental attitude, I needed to physically adapt to the challenge. I soon began to realise that this would take a lot of hard work and that I could gradually achieve this through mental attitude.

Getting up at 4.30 am to jog on the snowy cycle track, making myself go out every single day despite the weather or struggling to get my pace or breathing right- this was the challenge, not the actual event.

With time closing in on me I started to panic a little that I wouldn’t be ready in time. I couldn’t let my brothers down. Failure was not an option.

I organised myself some sessions with Personal Trainer Mark Butler and a few weeks ago entered a gym for the first time in my life. I’m absolutely hooked and feel a massive improvement in my strength, stamina and self confidence. Today I did the longest TAB so far, 9 miles with 20lbs in my Bergen, it took me 2 hours.

It was gruelling however I found my stamina had improved massively. I went a little further and a little further bridge by bridge, thinking of those brave Paratroopers at Pegasus Bridge in Arnhem 75 years ago and their courage, stamina and superhuman efforts.

I am hoping to do the full 10 mile event with 35lbs in just over 2 hours on 20 May – I still have a way to go but I’m getting there, bridge by bridge because if its for my Para Reg Brothers, there’s NO BRIDGE TOO FAR.


Donna’s journey with weight loss and now fitness, is paying off remarkably as Donna is now medication free and proud of it too..

Donna’s courage and determination to overcome so many obstacles is a testament to her strength of mind, furthermore her selfless charity work is very humbling…

The Team of hero’s for both Paras10 as follows below :

Donna Louise Armstrong, Anthony Stephen Malone, Vincent Maxwell, Christopher Ford, Terry Marler Gage, Stu Pearson, William Monaghan, Richard Salmon, Rich Greasely..

Troy Conner will be doing Catterick too I have now just been told.

Personally for me it will be privilege and honour to meet our Country’s hero’s, let alone do the hard yards on the same ground…

#fitnessmomentum45 #fitnesshacking

Keto Diet and Keto Performance…


My journey so far with my Keto Diet, Keto Performance and Keto Creatine. I first heard of Keto Supplements through a Keto Sponsored athlete I know, and a man I personally respect! I have saw some of the achievements he has done the past two years in events. So he knows his onions.

I asked his opinion on what I should do next, as I looked to go back to training and events after a lengthy time off?! He suggested I start the Keto Diet to get my body used to having less carbs, before I even contemplated using any Supplements. So armed with this new knowledge I started my Keto Diet before any training started.

Happy to say I lost a stone in weight within a month just going by the diet. I may add it was easier than I thought to stick to it, I only needed a little will power! So after a month of being on the diet I ordered my Keto Performance, Keto Creatine and Fatt Bar ( snack bar ).

Now I have only done BSX Hellfire as a supplement about 5yrs ago, so wasn’t sure what to expect in truth. I thought Hellfire was good to be honest, though it was hefty with the price compared to others on the market. So I was interested to know how Keto would hold up against it. Now I have done some research of my own into Keto the pros & cons, I would be naive if I didn’t. Keto are at the high end of the Supplements product market…

After reading reviews stating this this and this about what it does and doesn’t do for you. I admit I was a little optimistic if truth be told, but putting that aside I always believe in you get what you pay for. As my dear old mum used to say – son you pay peanuts you get monkeys! Now that saying is one I often refer to when purchasing some products! Like my butcher meat I won’t go to a lesser butcher to save a few quid, I’m not rich far from it but I do believe in quality!

So does it work? I’m into my 3rd of week of using Keto Performance and Keto Creatinine Monohydrate, while sticking to the Keto Diet basics. Doing endurance training ( Tabbing ) running with weight, endurance strength training, and specific weight training designed by the PT at FitnessMomentum45 – Venessa Moffat ( Ness ).

Yes it works as I have improved on all fronts! My gym sessions never used to be anywhere near that amount of reps or weight period. My last Tab time was of the same distance and time as that of my first Tab time using the Keto Performance. So how does that work you say? Easy I was a full 9.072 kg heavier in my Day-sack, yet I could’ve continued for longer too! That was a week after a recurring back injury also.

As having done endurance events from running marathons, tabbing marathons, ultra marathons I never would’ve thought it possible! I had always loaded up with carbs for most endurance events, so I am surprised at how well the Keto Diet & Keto Performance work together as one. The big test will be my first event of the year in May at the Paras10 in Colchester. If I get under the 1:50:00 pass time on a Keto Diet and Keto Performance then that’s the final proof I need…

I have also contacted Ness just to reaffirm my findings! Ness gets all my times weights and rep records after every session. Ness has confirmed I am getting fitter also during the 3 wks of training, so it confirms my findings too.

#fitnessmomentum45 #fitnesshacking #endurance #strength #ketodiet #ketoperformance #ketocreatine

Setback. Dreams and a vision!

Hi everyone,

Sometimes in life when you’re flying and feeling high with life, then you hit a bump and crash. My recovery training under the watchful eye of my PT, and partner in FM45 Ness was going brilliantly. Then that crash came with a bang!

A simple thing of ignoring my body after doing my first rep at deadlifts, I felt a slight movement in my Sacroiliac Joint area, I felt no pain so stupidly carried on ( never again ). I had also misinterpreted my instructions for the exercises, so I re did my deadlifts sets again this time properly! I’m a stubborn so and so which sometimes helps, but not in this case!

I had probably been too driven as this was my first session out of recovery! The good thing about mistakes is learning from them, I now know to end the session straight away, better to go back another day.

This has set my training schedule back a bit, it’s a possibility my first Event of the year at The Paras10 could be a withdrawal. Not to worry it’s not the end of the world ( though that night it did feel like it ), it was a low night and I felt sorry for my old ass!! I couldn’t put my boxers on the next morning, well not normally and could be humiliating if seen.

This gave me time to think about the future not just in Events but also in life, goals for FitnessMomentum45 and personally for myself. We’re slowly building something special that we both believe in here, yet I feel the need to do much much more! I feel I’m underachieving, I want to do something truly profound…

So I’m going to volunteer my time to help others, hopefully with teenagers if I possibly can. I want to show to them that there’s more to life, than just Drinking, Drugs & Crime! Even if they’ve committed crimes that doesn’t mean their life’s are over. I’m proof of that like many others, we have made mistakes and done stuff we are “only human after all”.

I have put an application in today hopefully it will bear fruit, if not then I will apply for another place. This is my own personal goal and probably my biggest to date. If I can do this little thing to help others in the Community, then that’s something to be proud of.

#fitnessmomentum45 #fitnesshacking #life #goals

Diabetes Type 2. A battle fought and won…

Morning all from FM45.

Diabetes 2 is on the rise not just in the UK but most Westernised Countries. So what can we do about it?

I have family members who both control it with their diet and medication. My old man pretty much had a shortened life span, because of Diabetes Type 1. He lived the old way a heavy drinker & smoker!

In this day & age we are more informed with the World Wide Web at our fingertips, information and help at our disposal. Why not use it? Why do we continue to stick to the old ways of living?

Too much junk food McDonalds, Burger King to name the obvious. Takeaway Apps now in the good name of fuck!! They are making hundreds of millions of those with addictive personalities. Sorry going of course a little here but Diabetes Type 2 is an epidemic now, yep it’s caused by obesity!

Can Diabetes Type 1 be reversed – No.

Can Diabetes Type 2 be reversed – Yes!

In life there are so many battles, some we win some we lose, some battles are impossible to win sadly for many! Yet if we arm ourselves correctly we stand a better chance of ” winning “.


Now here’s an extract of a personal message from a good man, and brother I’m lucky to know Raymond Timmons of Perth, Western Australia. An auld 15th Regiment Para, I got to know Ray through his nephew who I’m also lucky to call a bro..

Ray pictured above at his heaviest 16st 11lbs ( remember this picture age 69 )

I’ve had Black Dog depression my self not a nice place to be Bro, plus I was a way over weight and drinking a bottle of vodka a day, then ended up with Diabetes 2 was on medication for it. I had read that you can beat Diabetes 2, so I had a chat with my doctor about beating Diabetes 2. He told me because of my age I was 69 and drinking he did not think I would beat it. So like an old Para I stoped smoking and gave up the vodka, changed my eating habits went on long walks, then joined the local community centre training group. So now I do circuit training 3 days a week plus lost over 20 kilo and have beat Diabetes 2 not on medication now, and now 70 years old. I have joined the Airborne Forces Association of Perth Western Australia, and I carry the Airborne flag when we march in the Remberence Day Service in Perth City. While at the Airborne Forces Day March, I still have a few glasses of white wine and a few beers with my old Airborne warrior Brothers.

Ray after his lifestyle change cutting in at 12 stone ( unrecognisable at the age of 70 ).

Ray put this on my Facebook wall last night at 11:25 pm on the 6th February 19, as you can see looking ” lean and mean ” he’s a gentleman though. The big man messaged me first thing to say he’d emailed me the pictures I required. Shamelessly I have to say I liberated this one of his Facebook Page!


I will tell you why Rays bucket list wish is to do one last jump ( Para thing ).

So so proud of this Scotsman, and his sheer determination to put his shit right. Not only for himself, but for his family and friends who he loves so dearly. You don’t have to be ex Military to stand up and fight, all you need is focus a ” reason ” worth fighting for. Ohh and access to the World Wide Web….

A quote from one of all time favourite films, and the greatest man never to have lived – Rocky Balboa

” If I can change, then you can change, then everyone can change “

The will to fight has to start from somewhere though.

If you yourself have Diabetes Type 2, or know of someone you love with Diabetes Type 2 and you’re reading this, then please share it with them. To help light that ember that lies within their soul…

We all have it within us to change….


If you’ve been inspired by Ray’s determination and strength to change, then please could you help share this Blog. It would help on three fronts:

1 – Diabetes Type 2 reversal is more than achievable.

2 – Never to late to change your lifestyle for the better ( Ray is proof of that ).

3 – Help me make Ray’s bucket list wish come true! So that someone can help make this auld amazing Para have one last ” jump “

AC/DC: Thunder Thunder Thunder

#FitnessMomentum45 #FM45 #fitnessmomentum45 #fitnesshacking #Battle #DiabetesType2 #KickingItsArse #ParaStyle 👊🏼

Inspiration all around… Diabetes Type 2 beat and 5 stone lost…


It’s Tuesday at 21:20 in the McKie den, yep I tend to do my Blogs when everyone is bedded ( the house is still ). I can focus on what I’m going to put down, sometimes when trying to work, be a dad and husband I can rush them a “tadge”.

I don’t want to rush this one as it’s very close to home, I’m currently doing a Blog on an amazing man, who has lost shed loads of weight, changed his eating habits and exercised to defeat Diabetes Type 2. Not a big thing to some people yeh in the scheme of thing’s, well it was ” fucking ” massive to him. Not just him but his ” family ” and friends also, I suppose that’s why he was determined to win this battle. All the more inspiring is when you find out his age, all to be revealed soon enough….

Remember little victories win Wars after all…..

So while doing this I was talking to my long suffering wife Wendy, about the Blog I was doing and reversing Diabetes Type 2. She went oh brilliant well done, it’s a good subject to cover with it being at such an epidemic now. Especially in younger people now, bad diets ( junk food ) and lack of exercise!

I genuinely felt embarrassed, as I had forgotten my remarkable wife’s journey too. You see before Wendy & me got wed she also had Diabetes Type 2, as it was being controlled by medication. Wendy was bigger before I first clapped eyes on her in a Pub in Sunderland, many many moons ago….

As our relationship got stronger so did Wendy, all in all this amazing woman lost 5 1/2 stone in weight with Weight Watchers. In the process of well and truly kicking the shite out of Diabetes Type 2. Reversed it before our Wedding in 2006….

Picture above with one of her best friends Rachel on holiday ( Wendy on the right ). This wasn’t Wendy at her biggest it was about 5 years before we even met. The picture of Wendy at her largest is somewhere between the loft & storage it’s not on digital format ( Social Media didn’t exist then ).

Wendy is now a mum to our soon to be 10yr old son wee Jake, running a successful 40yr old family business almost single handedly at times! Tomorrow I will ask her if the discipline and commitment to lose so much weight has paid off? Would her dreams of being married and a family come true, if she hadn’t I wonder!

You see ladies & gentlemen Supermen or Superwomen aren’t found in glossy magazines covers. They’re often around us daily and we forget to see it….

This picture was our Wedding Day obviously 🙄, two years on almost from when we first met. Now you can see the ” transformation ” from before, that’s what can happen when a woman puts her mind to a task at hand…

Almost 13 years coming up to our Anniversary, two arthritic knees the age of a 67 year old ( Wendy is 43 ). That was about 4 years back ( quality of life doesn’t come into it ) regardless of this, she walks the best she can. Since having her knee problems, Wendy found out it hard to maintain her weight as before.

Only recently Wendy lost 2 stone in weight by sheer hard will, and sticking to her diet coupled with some Static Bike exercises. Even tonight as I’ve edited the Blog for the last time, Wendy was exercising on her static bike. You know what she is still Diabetes Type 2 free….

Do I believe in Superheroes? Yes I married one….

#FitnessMomentum45 #FM45 #fitnessmomentum45 #fitnesshacking #diabetestype2 #weightloss #winning #thisgirlcan #proudhusband