The Mph Method

The five movements you should be able to do - IвҖҷve compiled a little video for you all (in an earlier post вҖ“ Instagram wonвҖҷt fit video to window on multiple posts doh!) for the 5 main exercises everyone should be able to do in their adult life (the only exceptions are if you are injured). And yes, you should be able to do them ALL!! - I havenвҖҷt just pulled these exercises out of thin air however. Each has their use in day to day life and has been proven to increase life expec...tancy for people between 51 вҖ“ 90 years of age. As everyone should know, the older we get the weaker and less mobile we tend to become. So here they are the 5 exercises we all need to be able to accomplish: - 1) 2 Minute Plank: Holding this isometric position is a good sign of abdominal/core strength. As Stuart McGill says if you cannot hold a plank for 2 minutes then youвҖҷre either obese or your ab strength is terrible. Holding this position requires the body to work in unison as one tensile unit. Get practicing! - 2) 30 Second hang to Pull Up: Ok this one might really challenge you but itвҖҷs a great test of grip and upper body strength. The first challenge is to be able to hold a hang for 30 seconds. If you cannot do that then it may highlight some shoulder or spinal issue. If you can do a 30 second hang go straight into one pull up. - 3) Farmer walk your bodyweight: Again, testing your grip, your functionality under tension/load. - 4) Long jump your height: Showing off your fast twitch muscle fibres everyone should be able to jump as far as they are tall. This highlights good muscle and soft tissue strength as well as being able to move your bodyweight in an explosive manner. - 5) The Sitting Rising test: Possibly the most important of the five. Everyone should be able to stand and sit down without using any assistance from their hands, knees and shins. New research from the Clinimex Exercise Medicine Clinic in Rio De Janeiro highlighted that this test was a вҖҳsignificant predictor of all-cause mortailityвҖҷ aka make sure you can do this movement if you want to live a healthier life! - Keep strong, keep mobile and keep going. - #movement #humans #humanmovement #yoga #pilates #strength #strengthtraining #foundations #calisthenics #bodyweightworkout #bodyweight #ripped #abs #glutes #themphmethod #fitness #fitnessvlog #fitnessblog #fitnessblogger #blog #blogger #pullups #farmerswalk #wod #crossfit - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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Adding some calories in. A Vegan milkshake. - Sun warrior blend protein powder - Half an avocado... - Handful of blackberries - Handful of ice - Half a banana - A few blueberries - Thick as hell and you can eat with a spoon but its creamy tasty! - #vegan #veganshake #sunwarrior #proteinshake #protein #calories #diet #instafood #instafoodporn #foodporn #lifestyle #lifestyleblog #blog #blogger #fitness #fitnessblog #fitnessblogger
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IвҖҷm posting this early before my blog goes live tonight on the top 5 movements EVERYONE should be able to do. - DonвҖҷt forget to come back later and check the reasons why in the next blog! - #movement #humans #humanmovement #yoga #pilates #strength #strengthtraining #foundations #calisthenics #bodyweightworkout #bodyweight #ripped #abs #glutes #themphmethod #fitness #fitnessvlog #fitnessblog #fitnessblogger #blog #blogger #pullups #farmerswalk #wod #crossfit

No one ever said вҖңI PilatesвҖҷd the fuck out of itвҖқ - YouвҖҷre hitting it hard, sweat is dripping, the heat is up, music is blaring, metal shakes on the barbell and your last rep is done. YouвҖҷve smashed it and youвҖҷre proud that itвҖҷs over, because here comes the gain train baby! - The hype of the gym is real. The feeling of accomplishment is next to none. Knowing youвҖҷve hit your PB is one of the best feelings in the world. You literally smashed the f*** out of it.... - Now thatвҖҷs the gymвҖҰand then theeeeerrreees....Pilates. - Ok, Ok so IвҖҷm being a little unfair. Pilates has itвҖҷs uses, and is incredibly important for rehabilitation, but it is not the most efficient way of losing weight, gaining core strength, building muscle OR building overall strength. Pilates isnвҖҷt going to get you the same result as moving weight and barbell. It simply isnвҖҷt. - Time and time again clients, friends and family tell me how great their вҖҳcoresвҖҷ are from doing Pilates, and yet when you get them to do a simple squat or jump, everything falls apart. I canвҖҷt help but feel that Pilates doesnвҖҷt have much function in the real world (and yes I did many hours of Pilates rehabbing my back and did it work? Nope). - Before all the Pilates fans out there start going mad at me, I do think Pilates is a great supplement to a proper exercise regime, and can help immensely with flexibility and mobility (which a lot of people need) but It is not, and should not be used as the sole way of training. - In tomorrows blog, IвҖҷm going to set a challenge (especially for those who just do Pilates). IвҖҷll show you the five main exercises that EVERYONE should be able to accomplish. IвҖҷll do a little tutorial video too. Watch this space. - #pilates #barre #core #ballet #workout #muscle #fitness #workout #coreworkout #gainz #blog #blogger #instafitness #instablog #instablogger #fitnessblog #fitnessblogger #themphmethod #metabolic #metcon #amrap #crossfit #wod - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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WORKOUT OF THE WEEK: - The Hamstring Killer - !!!ONLY 20 MINUTES!!!... - 1 Minute MAX REPS Stiff Leg Deadlift (Medium to Heavy weight) - 30 seconds rest - 1 minute MAX REPS Sled Pushes (Medium weight) - 30 seconds rest - 1 Minute MAX REPS Leg Curl (Medium weight) - 30 seconds rest - REPEAT x5 - #workout #workoutoftheweek #circuits #circuitoftheweek #metabolic #muscle #gym #fitness #fitnessblog #fitnessblogger #blog #themphmethod #keepfit #legday #hamstringtraining #girlswholift #ladiesthatlift #hamstringworkout #legworkout #hamstrings - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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ItвҖҷs time for you to be honest with yourself - Throughout my career, IвҖҷve dealt with peopleвҖҷs physical and dietary issues. Whilst there are a few who need further investigation, itвҖҷs almost always the same things that hold people back. ItвҖҷs when I, the professional, can educate you, the client as to what these are; the whole process becomes very easy. - Training aside (too many factors to put into a blog), the main issue people with their diets, is accountability that.... - As you may have noticed from my other blogs, I ask clients to follow a weeks meal diary through my fitness pal. This can highlight where people are going wrong вҖ“ itвҖҷs a useful tool when used correctly. - But thereвҖҷs always, always room for improvementвҖҰand this is where the accountability comes into it. - ItвҖҷs time to be honest with yourselves. I can almost guarantee that there are a few things you do/eat that you know are holding you back from being in your desired condition. You donвҖҷt need a professional to tell you this; itвҖҷs these little nuggets that you are secretive about or fail to acknowledge, which ultimately keeps you stuck. - So itвҖҷs time to be honest with yourself. It isnвҖҷt rocket science. Cut the crap and start making a change. There's no shame. It works. - #honesty #fitness #truth #diet #nutrition #honest #fitnessblog #blog #blogger #fitnessblogger #lifestyle #lifestyleblogger #macros #vegan #veganism #carbs #fats #protein #gainz #weightloss #fatloss #instafitness #instadaily #themphmethod - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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Flexing out the white and grey today on this sunny London afternoon. - It might only be tuesday (officially the worst day of the week) but we are nearly there for humpday and then itвҖҷs the lead in to the weekend. - Either way smash your fitness goals, eat well, drink loads of water and train hard.... - BOOM рҹ’Ҙ - #week #fitness #fitnessgoals #selfie #lifestyle #lifestyleblog #lifestyleblogger #blog #wellness #wellnessblog #health #healthblog #workout - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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вҖңNo carbs before marbsвҖқ - Those of you that are UK based will probably know this little humdinger from that show вҖҳThe Only Way Is Essex.вҖҷ Unfortunately, itвҖҷs now become a bit of a catch phrase, where people restrict their carbohydrate intake before a holiday...under the illusion that itвҖҷs the way to lose weight fast and get вҖҳbeach body readyвҖҷ. - Whilst thereвҖҷs an element of truth, in that lowering carbs does help fat loss, but it doesnвҖҷt paint the full picture.... - Carbs are NOT the bad guy. - Sugar is NOT the bad guy. - Fat is NOT the bad guy. - And protein most definitely is NOT the bad guy. - You know what the bad guy is? Your education. Your overeating. Your bad relationship with food. - Excess calories; no matter where theyвҖҷre from will put on weight. If you are burning more than you are eating then you will lose weight. - SCIENTIFIC FACT. - But life isnвҖҷt quite as black and white as IвҖҷd like. Yes, there are some carbs that are more nutritionally вҖҳbetterвҖҷ for you вҖ“ veg, fruit, certain pulses, some grains etc, but ultimately it comes down to calories in vs calories out if you want to be вҖҳbeach body readyвҖҷ. - I, myself follow a flexible dieting plan (meaning I can pretty much eat and drink whatever I like provided I am within my daily BMR). I know many many people who are in great shape вҖ“ far better than I am, who also follow that same protocol. The difference is we know how many cals per day we need and we know how much protein, carbs and fat we also need per day. - IвҖҷve written about this in earlier posts (see my timeline) but if you need any guidance just holla and IвҖҷll take a look. - #marbella #carbs #carbsbeforemarbs #diet #health #dietblog #blogger #blog #healthblog #themphmethod #iifym #vegan #weightloss #fatloss #bodycomp #bodycomposition #beforeandafter #champagne #champagnespray - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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This is the prelims to my blog tonight abouts carbs - вҖҳNo Carbs Before MarbsвҖҷ - Whether its pizza, rice, potatoe, sweets, quinoa, veg. ItвҖҷs all still carbs. - Instead of treating them like the enemy, carbs (given the right amounts and the right times) can be a useful tool in your arsenal.... - #pizza #carbs #carbohydrate #macros #diet #dieting #instadiet #health #instahealth #blog #blogger #dietblog #dietblogger #heart #love #lovefood #food #foodie #instafoodie - рҹҘҰрҹҘ‘рҹҚҚрҹҚҮрҹҘҘрҹҚҲрҹҚ‘рҹҚҺрҹҚӢ - Need a customised diet plan? Feel free to contact me: - matth@themphmethod.com - рҹҢ¶рҹҚҸрҹҚ’рҹҚҢрҹҚ…рҹҚҗрҹҚҚрҹҚҮрҹҚҠ
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Before you think of carbs and fat, think protein, protein, protein - It should be pretty obvious to you now that protein is being promoted everywhere. YouвҖҷre even finding protein supplements in supermarkets (10 years ago that would never have happened). This is due to a number of factors, but the availability of protein is becoming better and more accessible, especially when more people are turning to vegetarianism and veganism where the most common protein вҖ“ meat, cannot be ...consumed. - However, it still astounds me how little protein people take in. When I get clients to do their meal diaries, almost 90% will have a low protein intake in comparison to their fat and carb intake is. Now, more importantly, if youвҖҷre training or want any body composition goals then protein is the key. However, you donвҖҷt need to be training or exercising or looking to get in the best shape of your life to need protein. Protein will help maintain muscle mass which is critical as we all get older, it helps regulate hormones, helps recovery and aids skin, cartilage and blood reparation. - We need to recondition ourselves to start thinking more about protein! - So how can we do this? - Well the first step should be when you go and get yourself a quick lunch or youвҖҷre out for breakfast, lunch or dinner with friends, I want you to think about how much protein youвҖҷre going to get at that meal. Breakfast is normally the hardest to choose from but good staples are eggs and salmon. Lunch and dinner should be fairly easy to pick from вҖ“ youвҖҷre looking at meats and dairy over things like pastas, breads and potatoes. - Try having more protein on the plate than carbs too and slowly but surely youвҖҷll start having a better ration of protein vs carbs and fat. - #protein #carbs #fats #macros #diet #dieting #fasting #iifym #vegan #dietblog #blog #blogger #dietblogger #lifestyle #themphmethod #lifestyleblog #meal #meateater #meat #foodie #instablog #instafitness #instadiet - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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LetвҖҷs all talk about metabolic syndrome - Do you feel tired after eating? Do you get вҖҳbrain fogвҖҷ or struggle to focus? If you say yes AND you get browning of the skin where there are folds...like the armpits, the groin, neck and butt, then you might well need to get checked for metabolic syndrome. - For those that donвҖҷt know what metabolic syndrome is, hereвҖҷs the lowdown:... - Metabolic syndrome, otherwise known as Syndrome X, ReavenвҖҷs syndrome or CHAOS, is where obesity and insulin resistance come together (more often found in Type 2 diabetes). - There are criteria that your GP can test: - 1) An abdominal waist measurement of over 95cm in men and 83cm in women 2) The testing of high trigylcerides in blood levels (fat in blood) and low levels of HDL (good cholesterol) 3) High blood pressure вҖ“ 140/90 4) High fasting glucose - >110mg - Now before anyone starts freaking out about whether they have metabolic syndrome, the main culprit is being overweight, so you really shouldnвҖҷt worry if you pass number 1 on the list. However, if you are showing more than two signs of the above itвҖҷs worth going to get it checked out (sooner rather than later). - It might sound a little patronising but you can reverse metabolic syndrome. Eating or controlling food intake and regular exercise is the biggest factor. Smoking and alcohol should be kept to a minimum. It amazes me how simple these things are and yet so few of us seem to do them! - #metabolic #health #instahealth #diet #diabetes #type2diabetes #insulin #hormones #fat #fatloss #sugar #instadiet #blog #blogger #instablog #instablogger #themphmethod #bodyissues #body #food - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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On a desicated coconut flex at the moment. - Natural greek yoghurt, pumpkin seeds, frozen raspberries, blackberries and lime skin shavings. - Peasy easy... - #instafood #instafoodie #instalifestyle #nutrition #nutritionblog #blog #blogger #dietblog #diet #dietblogger #instadiet #foodporn #instafoodporn #breakfast #brunch #snack #fatloss #weightloss - рҹҘҰрҹҘ‘рҹҚҚрҹҚҮрҹҘҘрҹҚҲрҹҚ‘рҹҚҺрҹҚӢ - Need a customised diet plan? Feel free to contact me: - matth@themphmethod.com - рҹҢ¶рҹҚҸрҹҚ’рҹҚҢрҹҚ…рҹҚҗрҹҚҚрҹҚҮрҹҚҠ
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Do you take more than five supplements? - IвҖҷve written a similar post about this before, but I wanted to reiterate it again, because recently IвҖҷve been inundated with samples of new supplements. As I was going through them, l I thought вҖҳwhat on earth has the industry come to?' - There were literally 30 different types of protein all marketed in different ways. Attractively packaged vitamins and minerals for every ailment you can think of; supplements for men, supplements for ...women, bars, balls, powders, tablets, liquids, muffin mixes, ice creams, drinksвҖҰjeez I was surprised there wasnвҖҷt a syringe in there too (watch this space because I bet thatвҖҷs coming!!!) - Looking at them all, made me realise that 15 years ago when I first started out as a PT, I would have been the prime target audience, easily sucked in by the seductive marketing. - There really is no excuse to being a 'supplement junky.' You are effectively a walking talking PR for the companies who put this junk out there. Wise up, donвҖҷt buy into the bullshit. - A balanced diet will always trump these overpriced alternatives which are often full of processed crap. If I were to offer you advice on some supplements that can be used in addition to your meals, then below would be my recommended ones: - 1. рҹҘӣA good, well sourced, protein powder 2. рҹҚҡCreatine Monohydrate вҖ“ preferably german made 3. вҳ•пёҸPure caffeine (not pre workout) 4. Omega 3 5. рҹҘҰWell sourced Greens вҖ“ UDOвҖҷs Choice 6. рҹ’ЎAnd only if there really needs to be 6, I would choose a good pro biotic like Solgar Advanced Acidophilus Plus - Let me know what you take, and more importantly why you take it! - #supplements #protein #fitness #fitnessblog #fitnessblogger #junky #nutrition #nutritionblog #nutritionblogger #diet #dietblog #instanutrition #instafitness #instadiet #themphmethod #blog #health #healthylifestyle - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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From 3pm - 9pm is like social media happy hour. Im always on my phone! - Will be doing a Instagram wuestion time this weekend. Look out for it! - #instagramquestions #blog #blogger #fitnessblog #fitnessblogger #fitness #healthylifestyle #healthyeating #health #instahealth #instafitness #lifestyle #lifestyleblog #qanda #happy #success #business #businesslife

Have you ever wondered how long sex should be? - Are you dynamite? Are you the Duracell bunny? Or are you as fast as a fat kid at a NandoвҖҷs buffet? - See the thing isвҖҰthere is no real true answer to this but it eludes to my real point of this blog - stamina.... - See the question here is not how long sex should be, itвҖҷs how long you should be able to do it. - For those that get puffed out during intercourse, you should really look at your cardio stamina. Ok, caviat; when we get older we canвҖҷt move like we did at 18, but thatвҖҷs no excuse not to be fit enough to do what nature intended. - If you canвҖҷt last for more than 10 minutes then you really arenвҖҷt doing that well buddy. Time to get your butt into the gym, onto some cardio, into some weights. Equally, after youвҖҷve gone at it like the clappers you need to look at your recovery. If you donвҖҷt fully recover after 5 minutes, again, you need to look at your fitness. - So even if youвҖҷre the sexual dynamo you think you are, you must understand that your fitness plays a huge role in sexual stamina. No one likes a sack of potatoesвҖҰunless they are baked, coated in a tonne of salted butterвҖҰand served with baked beansвҖҰaaaaaaanyway thatвҖҷs another blog entirely. - #sex #sexual #sexeducation #sexed #fitness #endurance #sexbomb #fitnessblog #fitnessblogger #sexblogger #sexualhealth #sexhealth #cardio #cardiobunny #blog #blogger #sexblog #sexlife #lifestyle #fuck #fucking - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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WORKOUT OF THE WEEK: - The Quad Killer - !!!ONLY 20 MINUTES!!!... - 2 Minutes MAX REPS Barbell Squats (Light weight) - 30 seconds rest - 1 minute MAX REPS Sled Pushes (Medium weight) - 30 seconds rest - 1 Minute MAX REPS Leg Extension (Medium weight) - 30 seconds rest - REPEAT x5 - #workout #workoutoftheweek #circuits #circuitoftheweek #metabolic #muscle #gym #fitness #fitnessblog #fitnessblogger #blog #themphmethod #keepfit #legday #quadtraining #girlswholift #ladiesthatlift #quadzilla #legworkout #quadkiller - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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Do you ever get that hollow feeling when you see someone who can do something you only wished you could do? - Or when you see someone in such good shape it makes you feel a bit down because itвҖҷs unachievable? - It feels like a mile away but if you just started you could get there. The longer you leave it the harder it feels.... - Start today. - #business #motivation #fitness #fitnessmotivation #fitnessmotivationquotes #quotes #instaquotes #instabusiness #success #idol #body #beachbody #workout #gymmotivation #gym #gymtime #blog #fitnessblog #fitnessblogger #themphmethod - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»р ҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»< br> See More

Being realistic in your expectations - Over the past few months IвҖҷve had some pretty odd conversations with some friends about general fitness: - How long does it take to get in shape? What do I need to do eat? How quickly can I lose weight/gain muscle?... - What amazes me is the expectations and/or pressures that people seem to be putting themselves under these days, with little to no knowledge of the reality. - When I first stepped into the fitness game, I was in awe of the big guys. I bought Muscle& Fitness magazine, followed the workouts, ate everything and wanted to get huge. HOWEVER, what I didnвҖҷt have in my head was the expectation, the god given right, that IвҖҷd get there with ease. I knew I wanted to, but I didnвҖҷt over pressure myself to do it (this was before social media so there were less pressures). - These days it's expected that men and women in their 20вҖҷs and 30вҖҷs, and even creeping into their 40вҖҷs should be вҖҳin shapeвҖҷ. And what I mean by вҖҳin shapeвҖҷ is rippling abs, big booties, big chest etc. The expectation is that if they вҖҳdo a bit of this, theyвҖҷll get thatвҖҷ which is partly true, albeit a bit lazy. IвҖҷll try and explain that better: - THE EXPECTATION: вҖңIf I do crunches every day, IвҖҷll get abs at the end of it.вҖқ - THE REALITY: вҖңIf I do crunches every day, IвҖҷll have minimal ab development but If I sorted out my diet and overall training program then I might start seeing my abs.вҖқ - And so there you have it. The expectations need to become a bit more realistic. To get in great shape takes a phenomenal amount of effort, and I mean phenomenal! Those people you see with incredible bodies have spent hours upon hours honing them with pretty rigid lifestyles, that aren't always realistic for the majority. Do not expect to look like them doing two hours of exercise a week. - Being optimistic in life is great, but when it comes down to your body, being вҖҳrealвҖҷ wins every time! - #realism #expectations #fitness #fitnessblog #wellness #reality #woke #wokenation #fitnessblogger #lifestyle #instafitness #witnessthefitness #gym #workout #muscle #swole #fitnesssquad - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ» - Need help with your training & diet feel free to contact me: - matth@themphmethod.com - рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»рҹ’ӘрҹҸ»
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Matcha yoghurt with pumpkin seeds, desicated coconut, chia, mango and strawberries. - Following on from my post yesterday about fruit and its effects. Hitting today with some post workout sugars! - #fruit #instafood #foodie #foodporn #lifestyle #food #nomnom #instadaily #instablog #nutritionblog #nutrition #nutritionblogger #mango #chia #strawberries #vegan #veggie #instavegan... - рҹҘҰрҹҘ‘рҹҚҚрҹҚҮрҹҘҘрҹҚҲрҹҚ‘рҹҚҺрҹҚӢ - Need a customised diet plan? Feel free to contact me: - matth@themphmethod.com - рҹҢ¶рҹҚҸрҹҚ’рҹҚҢрҹҚ…рҹҚҗрҹҚҚрҹҚҮрҹҚҠ
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All this bulletproof coffee lark. No real evidence to show that itвҖҷs better for you than normal coffee but just looking at my infographic hopefully you can see a huge difference. - If bodycomp us your goal then IвҖҷd think twice before thinking bulletproff coffee is вҖҳhealthierвҖҷ - #bulletproof #bulletproofcoffee #coffee #coffee_inst #coffeelover #coffeelove #blog #blogger #nutrition #nutritionblog #dietblog #diet #americano #latte #espresso #starbucks #costa #coffeehouse... - рҹҘҰрҹҘ‘рҹҚҚрҹҚҮрҹҘҘрҹҚҲрҹҚ‘рҹҚҺрҹҚӢ - Need a customised diet plan? Feel free to contact me: - matth@themphmethod.com - рҹҢ¶рҹҚҸрҹҚ’рҹҚҢрҹҚ…рҹҚҗрҹҚҚрҹҚҮрҹҚҠ
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Where do I start ..... Matt achieved the impossible with me. His training and knowledge is incredible. MPH method helped me to become healthier and fitter without any pain!!!! The best part was the compliments from friends and work associates. I can't thank Matt enough. Nothing was a problem and because every programme was taylor made for me the results happened so quickly. I would highly recommend Matt and this programme.

Personal training sessions with Matt are not just a fantastic workout but also of great educational value. Matt really understands the science behind training to ensure you get the most out of the sessions whilst staying clear of injury. On top of that he's a top bloke - would highly recommend MPH Fitness to anyone looking for personal training

Matt's a pleasure to train with and I learnt a lot from him about different ways to train and how to get more out of sessions. I also lost almost 3 stone in about 6 months and was a lot healthier for it! I've moved to Wales now, and haven't found a replacement yet - otherwise I'd still be training with him.

Matt really knows his stuff, not only when it comes to working out but also everything that surrounds it like nutrition. The bootcamps may have left me in pieces but they are definitely worthwhile providing a great all round workout and also being a lot of fun. I would definitely recommended Matt and MPH Fitness whatever your fitness goals are.

Matt ran some after work boot camps and being after work I thought it would be hard to get motivated but i loved them. Matt was really professional and inspiring whilst making it fun. We all looked forward to the sessions. He pushed us without it feeling like a chore. We had input into what we did in the sessions. But he also noticed the way we were exercising individually and pointing out better techniques which I've never had in any other class. He clearly pays attention to his clients and what works best for each individual. Matt is very personable and is clearly passionate and very experienced in his line of work

Matt is so professional and works out the perfect individual sessions for his vast variety of clients . Great knowledge and enthusiasm, really couldn't recommend highly enough .

Matt is fantastic! There's so much noise out there currently when it comes to fitness and nutrition and Matt's been great at cutting through all the nonsense. He's been a huge help in getting me back onto the straight and narrow. Thanks soo much Matt!

Matt is an incredible strength and conditioning coach; knowledgable and attentive to everyone's individual goals. He sets programmes that stretch you further than you knew possible, but does so in such a way that you do not feel over-worked and exhausted.



When training with Matt I was able to hit personal bests far higher than I had ever reached before, and I grew a real love for strength and lifting like never before!

Matt helped me tremendously before I went away on holiday. His unique method is really good and he really takes the time to understand your personal situation to help you get the best out of his program. Matt has been very supportive and even checking in on me to make sure I don't slip up whilst I am on holiday. Highly recommend him!

MPH Fitness is awesome! Matt deliver results as efficiently as anyone I have ever met and he has helped me to understand a lot about my body and my nutrition! Highly recommended!

IвҖҷve been training with Matt for the last 4 years and cannot recommend him enough! I used to encounter lots of problems with injury but with his strength program IвҖҷve competed in multiple long distance events (including my first ironman) and been injury free which IвҖҷm sure is entirely down to his hard work. He takes the time to discuss what my aims are each season and tailors my program accordingly. I used to get quite bored by my gym/weights sessions - this is never a problem with Matt!

If you lack motivation to exercise MPH Bootcamps are your answer! The time flies by with varied workouts outside in the fresh air. Matt manages to tailor the sessions to the individuals in the group so everyone is pushed to their own limits. Be warned, monkey runs are killer! But the results are worth it!

I was struggling to find someone to help with nutrition and problems after a back injury and was recommended to Matt . He has helped me enormously as I am not a 20yr old and had not done much fitness for a while. His knowledge and superb approach gave me the confidence to push myself harder than I would have done on my own.

I have trained with a lot of personal trainers and Matt is by far the best! His training programs are personalised and his mobility work along with strength training is definately the best training I've come across

I have been training with Matt & his team for approximately 9 months. The change in my life during this period is nothing short of sensational. Matt paid so much attention to small details like my personal health, mobility, injuries then built a programme for me whilst incorporating rehabilitation exercises for injuries I wasn't even aware of. My outlook on life has completely changed personally & in business. I am super motivated in all areas of my life now, when you understand exercise & the science it becomes so much more for filling. I can't thank Matt & the team enough.



Daniel

I am not a natural gym bunny. In fact I have gone out of my way to avoid them in the past, but wanting to feel stronger and more connected with my body as a whole, I was recommended Matt Hodges by a friend. Matt has totally changed my attitude to the whole PT, fitness, gym environment. I was really just hoping to learn a few basics, but Matt has given me a whole new education! I now feel stronger, and have a much greater awareness of nutrition and what I need to be doing to support my body. Matt's professional, patient and encouraging attitude has made me look forward to every session. I can feel the results and am feeling so much better mentally and physically. I cannot recommend him enough.

MPH fitness and Matt helped me through his mentoring system. We Skyped regularly and Matt came up with a detailed workout programme, along with some great nutrition advice worked a treat. Matt was always free for a chat whenever I needed advice on lifting techniques or if I was struggling in general. Would highly recommend if you can't always have personal training and just need some help, guidance or encouragement.

Where do I start ..... Matt achieved the impossible with me. His training and knowledge is incredible. MPH method helped me to become healthier and fitter without any pain!!!! The best part was the compliments from friends and work associates. I can't thank Matt enough. Nothing was a problem and because every programme was taylor made for me the results happened so quickly. I would highly recommend Matt and this programme.

Personal training sessions with Matt are not just a fantastic workout but also of great educational value. Matt really understands the science behind training to ensure you get the most out of the sessions whilst staying clear of injury. On top of that he's a top bloke - would highly recommend MPH Fitness to anyone looking for personal training

Matt's a pleasure to train with and I learnt a lot from him about different ways to train and how to get more out of sessions. I also lost almost 3 stone in about 6 months and was a lot healthier for it! I've moved to Wales now, and haven't found a replacement yet - otherwise I'd still be training with him.

Matt really knows his stuff, not only when it comes to working out but also everything that surrounds it like nutrition. The bootcamps may have left me in pieces but they are definitely worthwhile providing a great all round workout and also being a lot of fun. I would definitely recommended Matt and MPH Fitness whatever your fitness goals are.

Matt ran some after work boot camps and being after work I thought it would be hard to get motivated but i loved them. Matt was really professional and inspiring whilst making it fun. We all looked forward to the sessions. He pushed us without it feeling like a chore. We had input into what we did in the sessions. But he also noticed the way we were exercising individually and pointing out better techniques which I've never had in any other class. He clearly pays attention to his clients and what works best for each individual. Matt is very personable and is clearly passionate and very experienced in his line of work

Matt is so professional and works out the perfect individual sessions for his vast variety of clients . Great knowledge and enthusiasm, really couldn't recommend highly enough .

Matt is fantastic! There's so much noise out there currently when it comes to fitness and nutrition and Matt's been great at cutting through all the nonsense. He's been a huge help in getting me back onto the straight and narrow. Thanks soo much Matt!

Matt is an incredible strength and conditioning coach; knowledgable and attentive to everyone's individual goals. He sets programmes that stretch you further than you knew possible, but does so in such a way that you do not feel over-worked and exhausted.



When training with Matt I was able to hit personal bests far higher than I had ever reached before, and I grew a real love for strength and lifting like never before!

Matt helped me tremendously before I went away on holiday. His unique method is really good and he really takes the time to understand your personal situation to help you get the best out of his program. Matt has been very supportive and even checking in on me to make sure I don't slip up whilst I am on holiday. Highly recommend him!

MPH Fitness is awesome! Matt deliver results as efficiently as anyone I have ever met and he has helped me to understand a lot about my body and my nutrition! Highly recommended!

IвҖҷve been training with Matt for the last 4 years and cannot recommend him enough! I used to encounter lots of problems with injury but with his strength program IвҖҷve competed in multiple long distance events (including my first ironman) and been injury free which IвҖҷm sure is entirely down to his hard work. He takes the time to discuss what my aims are each season and tailors my program accordingly. I used to get quite bored by my gym/weights sessions - this is never a problem with Matt!

If you lack motivation to exercise MPH Bootcamps are your answer! The time flies by with varied workouts outside in the fresh air. Matt manages to tailor the sessions to the individuals in the group so everyone is pushed to their own limits. Be warned, monkey runs are killer! But the results are worth it!

I was struggling to find someone to help with nutrition and problems after a back injury and was recommended to Matt . He has helped me enormously as I am not a 20yr old and had not done much fitness for a while. His knowledge and superb approach gave me the confidence to push myself harder than I would have done on my own.

I have trained with a lot of personal trainers and Matt is by far the best! His training programs are personalised and his mobility work along with strength training is definately the best training I've come across

I have been training with Matt & his team for approximately 9 months. The change in my life during this period is nothing short of sensational. Matt paid so much attention to small details like my personal health, mobility, injuries then built a programme for me whilst incorporating rehabilitation exercises for injuries I wasn't even aware of. My outlook on life has completely changed personally & in business. I am super motivated in all areas of my life now, when you understand exercise & the science it becomes so much more for filling. I can't thank Matt & the team enough.



Daniel

I am not a natural gym bunny. In fact I have gone out of my way to avoid them in the past, but wanting to feel stronger and more connected with my body as a whole, I was recommended Matt Hodges by a friend. Matt has totally changed my attitude to the whole PT, fitness, gym environment. I was really just hoping to learn a few basics, but Matt has given me a whole new education! I now feel stronger, and have a much greater awareness of nutrition and what I need to be doing to support my body. Matt's professional, patient and encouraging attitude has made me look forward to every session. I can feel the results and am feeling so much better mentally and physically. I cannot recommend him enough.

MPH fitness and Matt helped me through his mentoring system. We Skyped regularly and Matt came up with a detailed workout programme, along with some great nutrition advice worked a treat. Matt was always free for a chat whenever I needed advice on lifting techniques or if I was struggling in general. Would highly recommend if you can't always have personal training and just need some help, guidance or encouragement.