Mobile 1onOne Personal Trainer in Portsmouth

A better deal for Personal Trainers.

2012-01-23T00:56:00.002Z

Why are Personal Trainers paying over £400 per month to the gym and still being treated like an employee and not a valued customer ?

When is the last time you saw a gym member cleaning the toilet or having to work in return for being allowed to spend time on the premises.... while paying a membership!

When did you last see a gym member being dictated to and being perfectly happy about it?

When is the last time a gym member stated that they love paying a fee and not getting the service they expected?

When is the last time a gym member didn't just vote with their feet!?

Remember throughout that you are paying them.

You are a well paying customer, no gym member pays anywhere near what you're paying !

You deserve a comprehensive service.

You are what sells memberships

You are the most important asset

Obviously they justify their 'service' to you by pointing out;

You're provided a captive audience

They provide warm leads, that being they want you to provide free PT every day!

Many of those taking the free PT tasters have zero intention of taking PT

While you're giving the free sessions a real potential clients is snapped up by him/her again !

Enquire and get started here

OK... there has to be a better way than this right?

Enquire and get started here

In my experience of being a Personal Trainer and something of a group fitness entrepreneur of several years and having previously employed other trainers, it became apparent that ;

1 Personal Trainers don't want to work for other people

2 Personal Trainers want their own identity / style / influence on clients etc

3 Many trainers can spend more money in fees/courses than earned in year 1.

4 Many trainers lose interest after 18 months and change careers

I get 20,000 visits to my websites per month and thousands of enquiries each year, on my own there is no way I can service them but if you're in Stirling or Manchester or St.Albans for example then you can.

With no expensive never ending contract, you only commit for a year at a time and this is fully transparent, there are even 3 options to choose from.
All you need to do is provide outdoor group fitness classes, ,ranging from Legs bums and tums to power bags, yoga, BootCamp, box-fit etc... basically as a great trainer you will provide the classes that you already like to give.... outdoors
It really is a win win for all concerned.

Remember that throughout it is your business
Your rules
Your style
Your success

So lets make your business better, work smarter and work harder.

Enquire and get started here

If you enjoy my blogs then you can leave a tip this means I can grab a coffee to keep writing through the nights :-)
Tips can be of any amount. Thanks in advance ;-)

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It will make me feel all warm and fuzzy on the inside...

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Job seekers fitness with Outdoor Fitness Class - Portsmouth, Chichester, Bognor, Southampton

2012-01-18T22:37:00.000Z

Many people may at some point go through the shock of a complete change of work circumstances. At PTfit we want to keep you fit regardless of personal finance.

It is strange that one of the most important and positive aspects of your life can suddenly be forced to stop when finances become tight after a job loss.
The scary fact right now is the ever increasing number of people who have become unemployed, this creates a ferocious level of competition in the work place, so it's vital for you to stay focussed, positive, motivated and even presentable.
Read on and discover just how my way of assisting you will help you from today.

1. Physical image
Potential employers will judge you, we try to kid ourselves that equal ops relegates judgement on personal physical condition to be lost in the past but it really isn't.
You can give the best interview, dress smart and look very well presented, but someone could have performed just as well etc, but they also look fit and healthy, who would you give the job to??
Businesses in today's climate cannot afford to pay people who are off sick, the outward appearance of fitness is clearly preferable to many employers. - I will ensure you look the part.

2. Confidence in yourself
Knowing that you're a determined person with the ability to succeed in any physical challenge hard wires your brain to make real mental switches of accepting that if you want something then it's there for the taking and you being the one seizing opportunities.
Imagine that sense of complete self belief at interview.

3. People-centric confidence
When peoples working circumstances take a dip so can self confidence, eventually you could find yourself not wanting to go outdoors, you effectively shut yourself away from society with Jeremy Kyle for company, the net result is an erosion of confidence.
By having a reason to get out and mix with other people you people interaction continues and you retain and build on your confidence, this keeps you ready for the opportunity that is waiting for you.

4. Shocking yourself to change.
If you recognise any of the negative effects of being unemployment and see that you need to stimulate a change within yourself then by coming to my services you can realise that change.
By doing something new, breaking the daily pattern for the better, by challenging yourself in new ways you prepare yourself to accept astonishingly positive experiences that prepare you to deal with anything in the future.

You can also bring baby in his/her buggy as needed too, this is just astonishing isn't it. !

5. The proposal
1. I will do everything that I can do elevate your confidence via exercise
2. You must complete the Membership form - in the additional info box enter JSF
2. Your first payment (admin) is £10 (To help cover the cost of your consultation etc)
(You only pay 50% of the admin fee - only pay once your space is confirmed)
3. From the next session you simply pay what you can afford (£1 + per session)
4. Pay where you see the 'Job Seekers Fitness' button - I don't accept cash unless prior approved - Payments are processed securely by PayPal... so click the following ;

You must be able to show that you're currently in receipt of JSA before each session by showing your signing on book - (On the first session please also provide supporting photo ID)

6. The condition
There is of course a very basic condition and it's really driven by Karma and this is, when you get a new job and you're back on your feet then you continue with my fitness services for at least a month at the standard rates.
This ensures you retain your new positive habits and well... its the right thing to do that puts you in good stead with Karma... also showering me with gifts (Dark chocolate always welcome) are always accepted too :-) So, what are you waiting for ? the sooner you get in touch the better

To conclude, I am doing this because I can, because I genuinely wish to do my bit to help, my skill-set is in generating tremendous positivity in my clients and believe you can benefit.

Ask you're gym to support you in the same way and they will escort you out of the premises and still want full payment.

If you're not interested in this then do forward this to those you think might be,

Good luck in whatever you choose to do

Mark

Contact via the PTfit website
www.PTfit.co.uk

If you enjoy my blogs then you can leave a tip this means I can grab a coffee to keep writing through the nights :-)
Tips can be of any amount and are paid electronically . Thanks in advance ;-)
Click just here..

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It will make me feel all warm and fuzzy on the inside...

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Mobile Personal Trainer and BootCamp - some Nutrition bites

2012-01-03T13:33:00.000Z

Nutrition commonly asked questions and answers by PTFit

So, at the end of the group workouts I get a range of questions, the subject matter varies from sports based injuries through to better eating.. ie, improved nutrition practice.

I'm not one to give out standard nutrition plans but there are recurring themes and commonly asked questions, I will go through some of them and explain the rationalle behind the answeres, you may well have been provided with conflicting information by the media and even office based stories (Which as we know, are always based on fact... almost... occasionally... ok.. very rarely!)

Everybody is different, we all respond in a infinately varying number of ways to very similar stimulus...

Do also remember the saying, 'One (wo)mans food is another (wo)mans poison'.

ie, what works for you might not work for someone else.

OK, so here are some questions...

1. What is the best sort of food to lose weight?

2. Is bread bad for me?

3. How do I control portions?

4. What can i eat for higher energy?

5. Do I have to give up my favourite foods?

6. Should I go on a diet?

right then, lets get going and actually answer these questions....

1. What is the best sort of food to lose weight?

Now in brief the best foods to aid in weight loss are those that are quickly metabolised without stimulating the hunger senses shortly afterwards, in my personal experience of as an experienced Personal Trainer and having worked with hundreds of clients over the years one of the main focus points on foods to aid in weight control is to examine the thermal dynamic of foods, the theory is quite long winded so I will summerise it

The following examples are based on you eating 100 calories of the foodstuffs

Lean meat 80-85 of calories count

Carbohydrates 85-95 of calories count

Fats 95+ of the calories count.

So, as you can see above you can really strategise by focussing on lean sources of protein and still feel full for longer. However the story doesnt stop there, what we can also consider is the metabolism boosting foods

a. Brightly coloured fruits and veg

b. Acidic fruits (Limes, lemon, pectin in apples) turbocharge the metabolism

c. Fibre while offering zero calories it does aid in effeicient digestion and can also help control low density lipoproteins and triglycerides (bad cholesterol)

d. Caffeine, Gurana and other heart raising stimulants

e. Eggs !!! the egg and nothing but the egg - im not yolking ! in extensive research spread over several decades, those consuming 1 egg a day have seen up to 18% faster weight loss, eggs encourge High density lipoproteins and help supress LDL and Trigs, ie, they have significant health benefits too.

f. Cheese / milk / yoghurt all contain CLA's (Congugated Linoliec Acid) - natures fat burners! so a little of these superfoods each day aids in protein intake, EFA's (Essential fatty acids) and a whole raft of micronutrients too... win win win !!! (They also taste great)

While fats and oils are absolutely required by the body they can retard the metabolism, so use sparingly and use properly, for more information on this i will write a seperate blog entry (It's a huge subject)

Alcohol WILL reverse all the hard work you put in as the body will prioritise the uptake of the alcohol, attempt to draw energy from it and at the sacrifice of the food consumed. Therefor AVOID alcohol when eating energy dense food .

Fatty food and booze you lose every time

Lean foods and G*T Lime with slimline and you may be fine !

2. Is bread bad for me?

In short no, it isnt, well not for everyone anyway.

There seems to be a trend of people beleiving that they have IBS with the catalyst being bread and wheat products in general, this to be blunt is simply not the case for most people.

But as bread has won this lable through a missunderstanding of the matter (And office gossip fuelled by fear mongering media articals).

Most of the people who complain of wheat intollereance are infact either intollerant to gluten (The protein within the wheat) or, and here is the shocker.. you are simply eating too much in general, that being your portion sizes are making you feel uncomfortabl, but it's easir to say it must be an intollerance than to admit to over eating.

Bread has many benefits, for example it offers a quick, ready and accessible source of carbohydrate and protein in an ideal ratio that the body readily accepts.

Each typical slice contains about 120 calories and 4 grams of protein (16 cals from protein).

If you are gluten and genuinely wheat intollerrant (Determined by taking a test arranged by your GP) then you can still enjoy alternatives.

For some people bread can be water retensive and therefor lead to weight increases, simply change the type of bread, go for linsead, wholegrain, germ, and bran based breads, not only do many beleve them to be tastier but your also adding the positive effects of the fibre to your diet.

3. How do I control portions?

This is always a tricky one to be honest as over your entire life you have become accustomed to the portion sizes provided or self served.

OK, the tecnhical aspect of a portion size is approx 500-600 calories per meal, anymore is simply wastefull and the body will simply evacuate the excess.

OK, we dont see numbers when we plate up so how about some tips on practical portion control.

a. A healthy handfull

Our hands are generally in proportion to our bodies, so utilise that by measuring foods with your hand.

for meat a portion is the size and depth of your palm

For rice - one handfull

For cereal - two handfulls

For Pasta - Two handfulls

Much is trial and error technique but dispenses with measuring everything, the portion on the plate might scare you a bit initially too.

b. A problem halfed is well... a problem halfed !!

Plate up and then remove half and store for later

If you're hungry after one hour then eat half of the amount you plated up, if hungry after 30 mins then eat the last bit.. - stops you snacking on convenience foods and over time encourages true portion sizes

c. A little and often

Eat small meals throughout the day ! this keeps the metabolism at a higher sustained rate, therefor making the most of the thermal dynamics of the food taken in and enhancing weight management.

d. Inversed eating patterns.

Consume the bulk of yur calories before mid day then reduce the cals per meal. your evening meal is now ceareal and toast...

ie. if on a 2000 cal a day diet

Breakfast - 400 cals

snack - 200 cals

Lunch - 600 cals

Snack - 200 cals

Pre exercise snack - 200 cals

dinner - 400 cals

e. Pack out drop off !

If you cant come to terms with real portion sizes then pack out your meals with raw fruit and veg, the digestion time is slower, the fibre makes you feel fuller and the calorie cost is low, you are also eating volume for a sense of eating satisfaction and mantaining a high thermic effect of the combined foods on your plate.

4. What can I eat for higher energy?

Higher enrgy foods can be taken 2 ways, energy dense foods such as nuts or fast energy release foods such as soft fruits etc...

Prior to exercising there is no harm in taking in a spike of energy, so the perfect time to entertain your sweet tooth, to sustain the energy over a prolonged period of time simply add in glyceamic loading inhibitors, its easier than it sounds.. simply balance sweet with savoury, so porridge and soft fruit, simple carbs with lean proteins... eggs (poached or boiled) on muffins etc...

5. Do I have to give up my favourite foods?

To give up what you like in your pursute of a better you leads to an unhappy you ! so break out of that rediculous state of affairs... we live once and why not reward ourselves?

There is a way to enjoy what you want to with negligable cost on your fitness and weight targets.

Eat your favourite snacks and hour or so either side of exercise or earlier in the day, your body is burning at a much higher rate so if you were going to have that treat anyway then this is the time to do it.

This is strategic eating for enjoyment of life.

Do consider portion sizes and do factor into your overall goals.

A little of what you fancy is good

Gorging until busting at the seams can only ever be a bad thing.

6. Should i go on a diet?

NO !!!! never !!!! avoid at all costs, diets are false, they do not represent you your likes and dislikes, they force you to adapt to an eating regime completely alien to you and because of that you soon fall off the diet plan then to add the insult of depriving yourself ofer several weeks you can also gain additional weight as a consequence!

To wrap up.

We do only live once and weight management is mostly as simple as energy in, energy out...

Depending on your goals you can eat less / more, workout more etc.

Basic advice for the exerciser

1. Consume more protein

2. Take in more vitamin C

3. Take a multi vitamin if required

4. Do not fear food

5. Balance

6. Reward

7. See me for 1onOne advice

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Free fitness classes all month ! with Outdoor Fitness Class

2012-01-02T19:43:00.002Z

How do you feel about having a whole month of Outdoors Fitness for free !
What are the benefits for you
Why am I doing this ?

Read on and demand more from your fitness provider.

Overview

A free taster session can be such a pointless and throw-away offer that it's simply a complete time waster for all concerned, the person wanting a free session is usually unwilling to commit even though they enjoy the session so there has to be a better way for the customer.

The only way to get a real feel for the service is to throw yourself into it, feet first, in at the deep end, but with specific aids to make it all much friendlier and with much more focus on you.

How can you get to know an instructor, the classes and other clients in just one session?
How can you appreciate the huge range of classes after just one session?
How can you develop healthier and more enjoyable habits after just one session?

You already want a new fitness challenge, you have already enquired, you know that the classes are outdoors and you know precisely where they are (Always close to you).
You are familiar with the outdoors already and you're bored of the usual suspects (classes) in the gym or hall.

A common question I get with most enquiries is.. what is it like exercising outdoors and how is it possible to give your classes outdoors?

The answer is that exercising outdoors is like exercising indoors but with a vast amount of space, fresh air, more workout options, huge diversity, much more fun, more personal challenges, no sweaty people rubbing against you and the practical concern, unless you have adverse reactions to fresh air etc then there are none.

Some people will want to try with a single session though, and that fine, just come down and try it as a casual client(After completing your fitness forms plus single session payment)

Okay , so lets get on with the free month offer...
Finding an instructor that you get on with and who challenges you, encourages and keeps you motivated is a tough task at the best of times...
Many people migrate from one class to the other in that search for an instructor they 'click' with. there are problems with this nomadic fitness approach;
Facing new groups
Feeling like your always starting over
Lack of continuity
Lack of perceived progress
You ultimately stop having spent loads of money feeling like you got nowhere.

Recently we have encountered the phenomena of the daily deal site which turns people into not only bargain hunters but those normally satisfied with their trainer into fitness nomads...
When a trainer sells a service on a daily deal site they only make 25% of their usual fee, the vendor would keep the rest - so daily deals reduce over time the choice you have (As trainers go out of business)

Add into the mix the economy too and its clear to see the number of challenges facing the person wanting to get fitter.

So putting all the above into the blender, what can possibly come out ?

Here is my offer
When you join as a member your first month is absolutely free !
You get 8 or 12 fitness sessions for free, worth £30 and £40
You get a free fitness consultation worth £35
You get a free fitness report with personalised targets worth £20

So in month one you have up to £95 of service for free !

The classes are varied with sessions designed for all levels of fitness
including
Outdoor Fitness Class
BootCamp Military Fitness

And here are the conditions

1. You join for a minimum of 3 months (via monthly DD, month 1 - £0)

2. You join under the 8 or 12 sessions per month membership plan
(so in month one you get 8 or 12 free sessions)
3. The £20 admin fee is payable on day 1.(This applies to ALL memberships and blocks)

Members of my services also get a 10% discount from
BootCamping adventure training experiences
1onOne Personal Training
plus extras as the sessions go on.

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Embrace your 2012 fitness journey

2011-12-28T12:16:00.000Z

So here we are, nearing the end of a year that seems to have gone in a flash and looking ahead you might be wanting to improve on your health and fitness, build on the improvements you made this year or looking to start out... Whatever it is you're choosing to do.

So, here is my top ten list for all of you who want to improve your fitness in 2012

Before hitting the list it is important for you to think about why you want to get fitter and enjoy improved energy, improved skin and hair, inject more fun into life and live a longer life able with a much stronger immune system and a more forgiving body... once you have done that its worth considering the range of fitness services available from Personal Training through to mixed group classes, enough of that then.. here goes...

1. Start gently
This does seem obvious doesn't it, but you've either taken some time off or you're newly into exercising, the benefits of a nice gentle start are that you give your body time to respond in order to build the coordination gently thus allowing you to get the most from your workouts...
Starting gently improves the motivation while reducing the risk of injury.

2. Do not give up what you enjoy (Not straight away...)
Any system that is based on denial is doomed to fail, maybe not immediately but eventually you will want what you miss... Clearly smoking and drinking to excess are best tackled but by using proven methods, though some people have astonishing willpower.
Giving up on treats and aspects of a social life that you have always enjoyed are rarely markers for improvement as interest can rapidly fade as a result.
Your new fitness pursute should enhance your life, build on it and make it much more enjoyable.

3. Set goals / targets
Probably the hardest part because when you're newly into exercise you feel buzzy, energised and nothing in the world can stop you... perhaps running a marathon in 6 months seems realistic right now, if you already run then it might well be but if your'e new to it then setting targets that are more achievable will keep you motivated, this removes the fear of failure while still offering new challenges.
Methodically advancing your fitness through bite sized goals means that in 366 days in 2012 you can look back and see just how amazing you are.

4. Mile stones
When you 're beginning, your milestones happen every day, many of which you may take for granted but all are equally important, examples include

i. Your first workout
ii. First mile run

iii. First group class

iv. When you realise you've just improved your coordination

v. Squatting your own body weight

vi. 5km Fun run etc

vii. Half marathon

viii. Full marathon

ix. Swimming your first 50, 100, 400, 800 meters then a mile.
x. Entering a mini triatholon
xi. Full Triatholon

xii. Iron man

5. Reward
Who are you doing this for ? hopefully for yourself as you are the single most important person in the universe and after all the hard work, after acheiving milestones and nearing your targets you need to reward yourself in whatever way you feel is most appropriate, this could be anything from a great night out, a nice meal of all your favourite foods, a holiday, a track day or something as straightforward as a bar of your favourite chocolate, whatever your reward happens to be, it is important, so take time out, acknowledge your achievements and spoil yourself.

6. Remember to recognise your achievements
Incredibly important because as time goes on it becomes easier to lose yourself in what may feel like an unending task where your goals always feel so close yet just out of reach...

Consider the following...
'When you have a kitten it can be difficult to see on a daily basis the kitten turning into an adult cat... clearly this happens as after a few months the cat is suddenly catching birds and leaving gifts... but how did this happen and when ?'

Other people will recognise the changes in you quite readily but but you want to see the changes for yourself can me made easier by...
Display your acheivements, put all awards on the fridge, frame them, make a note of them, put then in a diary and when you look back (On those days where your feel a bit demotivated) you will recognise with a shudder just how impressive you really are, this will uge you on in the knowledge that you can attain anything.

8. Embrace change
If it's working then modify it, if it isnt working then change it... but under no circumstances simply repeat the same thing each and every day.

Your body is phenominal, it adapts quickly in reaction and anticipation to physical stress, and once it's fully adapted it will become extremely efficient at that activity, whether this is lifting weights or running a marathon or doing a zumba class etc... Mix it up, change, adapt and force your body to find new ways to overcome.
This way you can achieve more...
The window of adaptation is 6 weeks (Less for some people and the more fitness agile you become)

9. Enjoy your results
You're doing the type of fitness you enjoy (hopefully) and you experience positive results ranging from the cliche higher energy, your skin is clear and hair shiney, you're trimmer and fitter than ever, your body shape is either at or close to the goals you set 12 months ago. at this stage your entire outlook on the world may have changed and your confidence in all areas massively improved.
Having a plethora of acheivments is hugely empowering, from the fitness based acheivements elemts to other areas in life including changing relationships and careers as a consequence, the upshot being that you live the life that you want to live, a live that you truly deserve and enjoy.

10. Encourage others
You're now the inspiration that others need in order to change their life, and with this you can have a profound effect on others.. Sharing your experiences further empowers you to advance even further your own fitness, taking that leading role within your circle of friends and coleagues, even blogging to a wider audience is beneficial and can be the catalyst for change in others... There is no better feeling.

You are the change that others want to see within themselves.

I hope you have gained something from reading this blog entry and wish you well with whatever you set out achieve in 2012, i for one know you will do brilliant because you are brilliant !

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Ladies and babies fitness benefits

2011-06-28T21:34:00.002+01:00

So when exactly do you want to lose the baby weight and what are you going to do about it?

Women vary wildly in terms of readiness to exercise post natal, 12 weeks is a very rule of thumb rule in the same rule of thumb way that the average baby should weigh x lbs and the birth should take this long and every pregnancy lasts precisely 9 months and the process of giving birth is always scream inducing pain (as portrayed on every tv program) !

Having been through all that you will may now believe that rule of thumb does not always apply.

If you have always been physically active then getting into fitness post natal can arguably be achieved well before the 12 week standard period of time, those who have always led a sedentary lifestyle will probably have to wait much longer...

I am sure you are aware of the changes your body went through as you got larger through pregnancy and how this effects you post childbirth, but to put it simple, your body is most likely completely off balance, your tummy muscles are generally weakened and your back muscles quite tight, your hips might be off centre and your legs seem bigger than ever. the good news though is that you can see your feet again!

The other bit of good news post natal is that ...

Testosterone levels are higher - turbo charges your ability to work out!

Your cardio-respiritory system has just been freed up - Work harder

There is less pressure on your joints - move more freely

You will feel much lighter - do more

Your circulatory system can relax a bit - less pressure on your heart

Your lymphatic system has an easier time of too - improved and balanced hormonal response

All in all, post natal your body wants to get fitter, it rapidly adopts a state whereby it will quickly burn the excess and be receptive of postural correction, the more quickly you can take advantage of this the better, even if you only go for a walk pushing baby in the buggy...

OK, so you feel fine and you want to exercise... lets suppose you want to do something that isnt part of the cliché but want to challenge yourself cause you actually want to not only lose the baby weight but increase your fitness, enjoy some fresh air while not having to pay for someone to look after baby..

Well, I offer a service which is a ladies only BootCamp and is inclusive of ladies who are in that position.

So what are the benefits of my postnatal inclusive Ladies BootCamp?

1. Baby gets fresh air

Research has shown that babies who spend time outdoors in the fresh air tend to sleep better at night, more readily adopt a feeding schedule, are stimulated by shapes, smells and colours, they develop stronger immune systems for life and are much more content in general than those stuck indoors.

Not only that but research has shown that the neural pathways that are forged for life are working at a frantic rate, normal stimulus of being outdoors, hearing dogs bark, seeing people interact, temperatures, your fantastic coordination, the sensation of speed, the excitement of it all... these experiences arguable give your baby a better start in life than those that don't benefit form this

2. Reduces Post-Natal Depression

One of the factors that can lead to post natal depression is the belief that your life has changed for the worse and for the long term, this can lead to many months of counselling... When you come to my sessions and bring baby, you are bonding, you slowly come to realise that you can still get out there and that it doesn't have to be cliché mummies groups.. .you make new friends and extend your social circle, you make significant achievements and are positively encouraged throughout your journey. The connects that are subsequently made can ease the postnatal depression to a point where you can cope with your new challenges much more effectively.

3. Your personal Fitness

You want to get fitter, you actually feel fine and everything is in place to enable that,so why wait longer than need be.

Remember your body wants to change, it all comes down to willpower and a lifestyle choice...

so do you...

1. listen to baby crying and suffer lack of sleep as baby doesn't want to sleep. You are in a body that's progressively adopting poorer and poor posture and before you know it you're on painkillers for lower back pain then undertake a 'progressive for of fitness' that sees little change in body shape, you end up on roller coaster diets for life.

2. Sign up and turn up to the sessions and bring baby... baby sleeps better, you sleep better, posture improves, lose weight, become stronger and fitter, make new mates and have a great time.

4. And then there is cost..

I don't charge more for you bringing baby, you just pay for you !

No nursery fees but still getting complete freedom

Real encouragement for the results you want

Real mates

Fresh air

All for the same price as a standard membership

So, get in touch and get started...

Oh, and its all weather, all year...

ladies and babies developing together as nature intended

Obviously if you have medical complications then do take the advice form your gp / doctor.

My take here is that you know you better than anyone else.

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

The naked Personal Trainer - Exposed and stripped bare

2011-06-23T21:46:00.003+01:00

The truth can be a bit of a mouthful, but laying it in front of you means I can give it to you straight. Nothing better than the bare facts for improved satisfaction - It's somehow fitting...

gratuitous nakedness

Life can sometimes be a series of excuses, bouncing from one lame excuse after another is the most counter-productive thing you can do, so lets get it going...

1. I don't have time to exercise

OK, lets break this down
a. There are 168 hours per week
b. You only need to exercise for about 3 hrs per week to maintain and gradually build your fitness
c. That is 1.78% of the time available each week, OK OK you have to sleep and you work... you still have 55 hours left so we're now talking only 6 ish % now... is that still too much? seriously...
Lets put this into context, if you watch the soaps on a journey to obesity and coronary heart disease then you invest 12% of your time to killing yourself (Sounds harsh but there we are) !

6% to live longer, be fitter and healthier,
or
12% of your time doing the exact opposite.

'I don't have time' is actually code for - i want a quick fix that does not involve any effort in any shape or form whatsoever.

2. My kids keep me fit.

No they don't, your kids keep you occupied and while I'm sure you enjoy the company, fitness requires something more imaginative than clearing up, feeding and all all the elements of looking after children.
Whether male or female, your body will adapt to the demands of looking after children and the muscular stimulus of switching on a games system soon fails to have a positive effect.

3. I have a Wii

What a fantastic toy!
The fitness games are a novelty I'm sure, a great party piece, but that is it.
a. If you are already able to self motivate then you don't need the Wii
b. If you can't self motivate then turning the Wii off is all too easy

The fitness journey isn't just physical but also emotional too, as your shape form and function is enhanced you're view of the world changes, you become more confident.. having people urging you on and always supporting you provides a dimension that a lump of plastic can never replicate regardless of the canned cheers in the games.

Showing off, succeeding, achievement, motivation, teamwork, social interaction, laughing, chatting, sweating, and many other elements all contribute to the progress you make.

4. I can take a diet pill

You're right, you can, and then you become addicted to them, some people even progress onto eating disorders too.... sounds like the perfect quick fix doesn't it...
The diet pill also discourages you from learning about foods that actually work for you, you miss out on so much, the opportunity to make new mates, the laughs and the sense of satisfaction of achieving your goals.
With PTfit fitness services you get the support you need to keep you motivated to eat foods better suited to you etc.

5. It's really tough
Yes it is and exercise is a hot sweaty business...
99% of my clients come to me because I get results, those results a derived from your hard work, sweat and groans, they come from determination and self discipline to workout in the real world with all the challenges that mother nature presents us with.
Results come from being challenged...
It is ironic that those who state the workout was really tough are those who most want the result.
What you put in you get out. the equation really is that basic.

6. I cant afford it!
This point can be much more valid I guess, but in my experience, about 90% of those who state they cannot afford a healthier lifestyle manage to cram in take outs, alcoholic evenings out etc.. for the 10% who have genuine issues you should speak to your trainer and let them know, most good trainers will come up with a positive solution for you.. there are skill exchanges, for example, if you cut hair or are in marketing or a taxi driver or run a printing business etc then a skills swap can work brilliantly meaning you don't have to worry about paying and the trainer gets value from a service they would use anyway..

7. Somebody else has an offer..
Somebody else always will, but, before racing off to the sunset shaking your money bag just think about how long it takes to find something that you enjoy and actually works for you. Saving a few quid can be short sighted, besides, as with everything you really do get what pay for.. if the trainer does not value themselves enough to charge properly, if they lack that self confidence and commitment in their own service then how can they value the client enough to offer stimulating workouts and in turn why would you take them seriously?
I would never discourage a client from trying something else if its a new challenge or fits in with their overall goals.
Before muttering, well its tough times i would say to you to look in your food cupboard, what brand of beans do you have? The fact is, some things you simply don't compromise on !

To sum up...
The bottom line here is that getting fit isn't only about prepping for competition, it isn't always about the last warning from your GP either.... Exercising and maintaining fitness allows you to do all the things you want to do for longer, it means you can wear the clothes you really like, it also means you can attract the people you want to attract...

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Pressups with Belfast BootCamp Military Fitness

2011-06-09T18:21:00.000+01:00

Pressups

Yesterday we went through the squat which is a tremendous exercise, it's easy to perform yet offers some good rewards especially when you add in some variation, another great exercise is the pressup, this exercise too has a huge range of flexibility to make it harder, easier, more stimulating, you can work a pressup in such a way that it excites many more muscles than the chest area or arms, it can extend to the shoulders, tummy, obliques (Sides), the scope of options is only limited by yourself.

To get started the standard pressup - (As per the video)

1. Lie on the ground
2. Pull / suck in your tummy muscles
3. Place your hands on the floor and dig your toes into the floor.
4. Pick your whole body up keeping it as straight as possible - ladies may put their knees on the ground at this point.
5. Lower your chest to about 1 inch off the ground, hold for a moment then push upwards
6. Repeat

Doing one great rep of the exercise has more reward than 2 poor reps so get it right and enjoy the benefits.
Workout smarter feel the results faster

Have a great workout

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Situps with BootCamp fitness Belfast

2011-06-09T18:20:00.000+01:00

The third exercise is another of the basics presented by PTFit, dont worry though as we will move onto more complex movement patterns in due course, you could take this as your progressive route to fitness, infact if you have any friends who would like to start their fitness then tell them to get onto this blog.

The idea of the situp is simple, to excite the core muscles, the muscles in question are around the tummy area, not only there but also around the lower back too.

I will show you a number of ways to get started with the situp as many people do tend to struggle, this is hardly surprising given the nature of most jobs, ie, being mostly seated etc... why would you need strong abs to achieve a seated position... quite simply you dont, and this is what then causes the difficulty in achieving this movement, so dont feel like you're not good enough and dont feel down about it, all you need to do is crack on with the progressive route (The slightly easier second version) to acheiveing the full movement.

Follow the video and enjoy,

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

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Welcome to The Personal Trainer Belfast

2011-06-09T18:18:00.001+01:00

Hi, My name is Mark McIntyre, I have been a fully qualified Personal Trainer since June 2005, I did this after a 13 year stint with the Royal Navy where I clearly enjoyed the outdoor life that the armed forces involve.

I live Belfast where I run PTFit Outdoor fitness services, this ranges from Personal Training at peoples home or at the beach through to Group fitness sessions, otherwise known as BootCamp Military Fitness

My take or spin if you like is to enhance peoples fitness via realistic nutrition advice and a more functional approach to fitness, not only that but to give out exercises that the client can practice at home without the need to rely on expensive kit, infact, if I ever do use equipment then it would always be some impromptu prop that can be found about the house or garden, even in a public park or the beach etc.

After several years of hands on experience I have seen a huge range of expectations that people have, the effects of exercise and more notably the whole body changes both physically and mentally that exercise and improved nutrition brings them...

Sometimes it's the elements that are not usually measurable which give the greatest buzz, the person who did not have a great deal of confidence to start with and by demonstrating that they can achieve on a physical level re-inforces the fact that they can achieve on any level. That person takes an interview with a much more upbeat frame of mind and gets the job.

Then there are those who have suffered a serious physical trauma, they may have fallen off a bike leading to severe restrictions of movement through to an elderly person who just want to get up the stairs with no assistance and sleep in their own bed... seeing results here is what makes my job so much more worthwhile, it is here where the significant and life changing results can come in for the client, you see an almost magical transition within the individual as they regain the mobility they wanted.

Of course there are the body builders who want a more dynamic and all over body experience to enhance the sport they adore, times have changed and most have now realised that functional movement patterns, flexibility and enhanced stability can enhance the gains they wish to see, ie, big arms, strong back, bulk, weight gain and power.

Anyway, I hope you enjoy reading through this blog. In due course there will be short video clips giving you exercise ideas, the plan is to upload a new clip each day along with a blog entry too...

Mark McIntyre

PTfit

Mobile Personal Trainer - Portsmouth
Outdoor Fitness Class

Seated Crunch - Basic - Belfast BootCamp Military Fitness

2011-06-09T18:15:00.000+01:00

Basic Seated Crunch

If ever there were an exercise that you can do while watching TV then this is it albeit with some concerned looks from passers by, your family and pet gerbil ....

All you have to do is sit down, easy eh then...

1. Cross arms in front of your chest
2. Lean back to that point where you may fall back, hold there
3. Rock back and forth moving very slightly, about a cm or so. Dont chant while doing this !
4. Keep going while the adverts are on.

The exercise really hits the lower to mid abs head on, this gives a fantastic burning sensation, you must remember to stretch off after doing this, it is that effective !

I will be posting various stretches in due course, unless of course you're reading this in a few weeks time at which point , i hope you also enjoy the stretch video ...

Have a fantastic workout, you will have the body of your dreams in no time...

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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Tricep Press - Basic - Using a chair - Belfast Personal Training

2011-06-09T18:14:00.000+01:00

Tri Press - Basic - Using a Chair

Here is a great compound exercise that pretty much anyone can do at home... even if you dont have a chair you can improvise with a rock or a pile of newspapers.

The tricep press really does a great job of stimulating the triceps, not only that but it only works your front deltoids and chest quite well too, aaaand becuase you're in a bit of a stress position your core also gets a little of the action to boot !

So, how to do it...

1. Get chair, stand behind chair, feet together

2. Place hands together on the Seat of the chair and pivot forward from your feet

3. Your body will run in a straight line,

4. Pull in your tummy muscles and breath shallow, maintaining the tension on your abs.

5. Bend your elbows until your chest is 2 inches off the seat

6. Straighten your arms

You will love the results the results that come thick and fast from this exercise...

I have not used a gym for about 2 years now and i find this adds not only strength but it tones and builds very effectively and because you are working in balance with your body the results are more beneficial and longer lasting than isolating at a gym.

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

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Tri Dip - Basic - Using a chair

2011-06-09T18:12:00.001+01:00

Tri Dip - Basic - Using a chair

What a great and easy way to work the triceps with a degree of isolation for that intensified burn, I cant think of anything better right now as I sit here... you know... might just do some... that's better !

Guys, this is the one that you want for that big hit for the big tri's leading to huge muscle bound arms, the option of variation is substantial, add some weight, make it more dynamic by throwing yourself upwards and catching (Will demonstrate soon enough) .

Ladies, a fantastic quick hit for that tremendous feel good factor, you will see the definition appear in your arms within about 10 days of doing these every day... so... i know you're keen to crack and experience the arms of your dreams...

1. Find a chair and sit on it
2. Move forwards, keep your feet on the ground, grip the edge of the chair with your hands
3. Bend the elbows until your arms are at approx. 90 degrees
4. Hold in the down position very briefly then drive upwards by straightening your arms

All that's left to do is be smug and accept the compliments from your mates - great arms, how did you do that?!

Have another great workout

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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Crunch - Fingers to knees - Belfast BootCamp

2011-06-09T18:12:00.000+01:00

Crunch - Fingers to knees

This is a really basic way to not only hit the abs head on but then to adapt the exercise to extend that effect over to the obliques. (Sides of your body).

You start off by lying on your back, this should not cause too many problems, after this bend your knees and get comfortable, not overly comfortable now, cant have you falling asleep !...

Place your hands on your thighs and lock out your elbows (Keep your arms straight !) , you also need to remember to keep your head back, this prevents you getting a right old pain in the neck !

Crunch upwards keeping your hands in contact with your thighs, sliding them up and down, ideally your finger tips will reach your knees or go over slightly...

After a few seconds you will start to feel a very pleasant sensation in your tummy, now what you can do is to place both hands on the same thigh and continue.. feel that added bonus in your sides (Obliques) , feels great doesn't it ... Do the same for the other side too...

This exercise works your Abs and obliques great to create core strength and to encourage improved shape and tone around the tummy and waist.

I'm really looking forward to tomorrows exercise

I hope you enjoy this exercise.

:-)
Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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BootCamp Military Fitness Belfast

2011-06-09T18:10:00.000+01:00

BootCamp 25 August 2010 at 09:15

Just so you can see that BootCamp Military Fitness isn't about screaming and shouting, its more about having a bit of fun....

The session took place on the 25th August 2010 at 09:15, the weather was lovely and wet, what more do you need? Clearly that cooler wetter weather frightened some people but the show always goes on for those lucky souls who still make it...

Enjoy

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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BootCamp Military Fitness workout 28th August 2010

2011-06-09T18:09:00.000+01:00

Saturday 28th August 2010

It would seem that too many people think that BootCamp is all about screeming and shouting when infact it's more about having a great time, telling terrible jokes and laughing lots .

Watch the 3 videos, I have reduced the editing as much as possible but enough is there to give you a real flavour of the classes.. I hope you enjoy...

If you want to have a go then get in touch or just pop down.

If you live on the IOW then your first session is free, if you're visiting then you will pay £5.

So, enjoy the video, and remember that the classes are for adults, therefore the humour is also quite adult at times too... If any part does offend you then press the stop button, this stops you from being offended more.

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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Uber Ghekko Plank by The Belfast Personal Trainer

2011-06-09T18:07:00.000+01:00

The Uber Ghekko Plank

What an exercise! this is one of the most effective tummy exercises you can do, feel the burn, become more coordinated and increase strength in your lower back, hips, tone the obliques, abs, increase strength in the shoulders and even the triceps to a point... my god i'm spoiling you with this one... Best of all, you can perform the exercise while watching TV.

Simply follow the instructions on the video and give it a go, you will need to practice but the full series of progression is in the clip so feel free to hone each aspect of the exercise at a time then layer it up with the following bit until you are able to complete the full movement.

remember to keep your tummy muscles pulled in, breath shallow and move slowly and deliberately until sorted, then move like you always wanted to be a blurr.

Have a great workout

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

The advanced Stability Single leg Quads - BootCamp Belfast

2011-06-09T18:06:00.000+01:00

Easier than it looks...

For an exercise that you can do at home what better than something to hit multiple parts of the body at the same time, a compound stability exercise that has elements of squat, hip raise, balance, core and the fantastic stabilising results that ensue...

It is quite tough and you will fall over... a lot ! so make sure you do this one either in a padded cell or if you're not stir crazy then do clear some space in whatever room you do the exercise in... cant have you hurting yourself now...

Anyway, enjoy the exercise and feel the benefits at the;

Quads
Hip flexors
Glutes
Obliques
Abs
Spine erector muscles (Lower back predominantly though )

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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Vertical Pressup by The Personal Trainer Belfast

2011-06-09T18:04:00.000+01:00

So guys (and some girls) you want the guns !
You want arms that are strong and look fantastic !
There is little that develops your arms as quickly as forcing them to keep you upright, your body's natural goal is to ensure you do not fall over.

The Vertical Pressup isn't for the light hearted, seriously, if you have a heart condition or have just eaten then do not do this exercise !

The Vertical pressup must be performed by a wall , you must warm up prior to the main event, what better to warm up for a pressup than by doing a , well... a pressup !

The Vertical Pressup Video

1. Position yourself near a wall
2. Do several standard presses
3. Perform several shoulder presses
4. Raise your legs up the wall, walk back with your hands, pull your tummy muscles in
5. Compose yourself them descend toward the floor, repeat several times
6. Reverse the procedure as per the video

I look forward to posting the next thrilling exercise clip.

Demand more from your Personal Trainer !

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
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Adductor Squats - The Personal Trainer Belfast

2011-06-09T18:03:00.000+01:00

Adductor Squats

The Adductor squat can be done in two main ways, static or more dynamic... why not cover both?

The first involves starting in a normal squat position (see the teach on squats here)
The difference here is that you have your toes pointed outward with your knees following suit.

In the more dynamic version you adopt the same stance, however in this version you move your feet away from each other then back together again, squatting between small movements of the feet.

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

Glute Stretch - The Personal Trainer Belfast

2011-06-09T18:01:00.000+01:00

Glute Stretch

The glute stretch is one that many people tend to forget, yet it's a tremendous powerhouse of a muscle.. It doesn't have the word 'maximus' attached to it for nothing you know..

Simply follow the video and the commentary...

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

Hamstring Stretch - The Personal Trainer Belfast

2011-06-09T18:00:00.000+01:00

Hamstring Stretch

The stretch performed here is a maintenance stretch only, that's to say that it only services to help you retain the range of movement that you had prior to doing the exercise, you may enjoy some extended range of movement for a limited time afterwards though.

Simply follow the video and the commentary...

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

Adductor and Quad Squats - The Personal Trainer - Belfast

2011-06-09T17:59:00.000+01:00

This exercise combines the basic squat movement with the adductor, by alternating between the two positions you excite more of the musculature around the legs.

Watch the video and follow it to feel for yourself just how it works for you.

Press Play

So, with a little more progression we can start achieving more from your workout, hitting more areas of the body... it's all about working out smarter!

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...
Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

Cycling Abdominals - The Personal Trainer Belfast

2011-06-09T17:58:00.000+01:00

Welcome to the Cycling exercise, this exercise is ideal for those who need to work in a cardiovascular and challenging way without too much impact, now as this is zero impact it is a great little workout for anyone.

Watch the video and follow, all you need is enough room on the floor to lie down and about 1 minute to practice, once you have done that then feel free to do it in the fresh food section of Tesco's
(If you do then send in a photo of you doing it)

The Video

How did that feel then? do remember to keep your head back when raising your shoulders of the ground.. increase the intensity on the abs by raising your shoulders up higher and / or moving your legs faster..

I hope you enjoyed your workout today.

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook

Lunge - PTFit The Personal Trainer Belfast

2011-06-09T17:56:00.000+01:00

The Lunge is a very basic movement however, it is really important to get it right. It defies belief that in gyms in particular lots of people get this basic wrong, the biggest error is in either not bending the knee of the trailing leg (The one at the back) or driving the bent knee into the ground... both errors can lead to injury.

Watch the video for the best way to do it

This is always a good exercise to practice to increase your basic stability, this exercise can be readily progressed onto more challenging movement patterns, however, getting it right form here forms the basis of the 'sexier' exercises.

Also, keep yourself updated on Helen's progress here...

Mark McIntyre
Personal Trainer
PTFit
BootCamp Military Fitness

YouTube Videos
Twitter
FaceBook