12 Session New Year Transformation

We are looking for 10 Clients Who Want To Make Changes To Their Health and Bodies In 2019

Sounds like what your looking for?

Christmas is now a thing of the past and while many people have began their New Years fitness regime, it's no secret that many fall by the wayside without guidance and support.

Most people are a little bewildered with what their doing when working out in the gym, their following fad workouts from magazines, or making it up as they go along. Don’t do this!

We are looking for people who would like to improve their physical performance, aesthetics, health, nutrition & well being.

We are looking for 100% dedicated people who will train hard follow our proven training and nutrition program to reach your full potential.

You will learn how to Squat, Deadlift, Row, Functional train, Box, Improve Core strength, flexibility and much more.

As Nutrition, Health Transformation, Strength & Conditioning Specialists we give you more than your average trainer.

We help people just like you every day make a significant shift in their mind-set and body shape that creates LONG LASTING change (not just short term).

So if you finally want to train correctly, get in shape, improve performance, nutrition & learn the techniques in lifting, feel confident, be proud of yourself and feel energy like you’ve never experienced before we have a fantastic opportunity for you.

We are looking for 10 people who want to FINALLY COMMIT to change their bodies for life.

What Will you Get?

  • You will be working once or twice a week, one on one or you can buddy train with a friend, you will be trained by one of the trainers of Marvyn Bailey Personal Training.
  • Full nutrition pack with recipes, food lists, full details of the plan.
  • Private facebook group with training and nutrition content
  • Training plan & recommendations to follow when your on your own.
  • Training clothing, vouchers and more………………………..

The Package would usually cost over £400 we are offering this to 10 new clients for only £280 Payment can be made in 2 payments.

You can also buddy up and train with a friend, buddy package is £400 (£200 each)

Here’s what you need to do…

 

Fill in your details below and I’ll be in contact to make arrangements for your consultation & first session

Many Thanks
Marvyn


BRAND NEW 10 week Learn to Liift with MB Fitness Training

❗️Attention Ladies ❗️
Coming soon in January 2019
BRAND NEW 10 week Learn to Liift with MB Fitness Training

Open to Females only!

This programme allows you to learn how to lift weights properly so that you can train with confidence and feel like you are getting somewhere.

The course will develop your knowledge and technique on how to maximise your time working out. Specifically designed to teach you exactly how to warm up properly, keep mobilised and how to lift weights with good technique, We will teach you the best way of sculpting that body you want to achieve.

We will work on metabolic conditioning as part of the course to not only get you strong but also cardiovascular fit.

Training will take place twice a week as a small group with a maximum of 6 ladies per group.

You will be provided with your own training booklet to track your progress along with nutrition guidelines and a plan.

We will also track your progress by using body measurements.

Included in the package is your training plan to follow when your working out on your own.
You will also receive a MB Fitness training vest.

10 weeks to learn, perform, develop and maximise your strength training potential!
Cost of the course is £240 (can be split into 2 payments)
Register or Sign up now!


Xmas Fitness Challenge 2018

Our New Xmas Fitness Challenge begins on 8th November!

There will be a morning group and an evening group 9.30am & 5.45pm.

For you to get significant and permanent results, you will need to be able to do the following:

Commit to 6 weeks of training with me and my trainers twice per week at One To One Gym on Monday and Friday at 9:30 am (morning group) or 5.45pm (evening group)
You will work in maximum groups of 6 people per group. So only 12 spaces available!!!

The training will be specifically designed for you to utilise your stored fat as fuel as well as maintaining your lean mass, giving you all sorts of results including a change of shape, improved fitness, increased body image, increased self esteem, motivation and energy levels, with weight loss being a by product of your efforts!

This is what you will get from the experts ….

  • An Initial assessment & Measurements
  • Diet plan from our Nutritionist
  • Be part of a private online Facebook group
  • Program planning
  • Weekly check ins
  • 2 training sessions per week with a personal trainer, using a mixture of HIIT, kettlebells, heart rate training and strength training
  • Weekly progressions on your program
  • Online diet support throughout
  • End measurements
  • An Exit meeting with a personal trainer to put together a future training plan

The cost of this 6 week personal Training course is £120

Interested? Fill In Your Details Below:


New MB Fitness couch to 5k Group Training

Think you can’t run? Surprise yourself.

Just because you don’t run doesn’t mean you can’t. If you can walk for half an hour, chances are that you can pick up the pace and give running or jogging a try!!

In this 10 week plan, we will work on your Fitness, Health & Nutrition

Our programme is made up of:
* a welcome meeting
* nutrition plan to follow
* 2 training sessions per week Tuesday evening & Saturday Morning
* workout plan
* physical measurements/body fat/Inches and photographs taken throughout
* Variety of training such as sand dunes, track running etc

Cost is £200 (payment can be made in 2 instalments)
Includes entry to organised run & event t shirt

Interested? Fill In Your Details Below:


12 session Summer Transformation

We are looking for 10 Clients Who Want to Get Healthy, Fit Strong & Lean.

Sounds like what your looking for?

We are looking for people who would like to improve their physical performance, aesthetics, health, nutrition & well being.

It’s no secret, that most people are a little bewildered with what their doing when working out in the gym, their following fad workouts from magazines, or making it up as they go along. Don’t do this!

We are looking for 100% dedicated people who will train hard follow our proven training and nutrition program to reach your full potential.

You will learn how to Squat, Deadlift, Row, Functional train, Box, Improve Core strength, flexibility and much more.

As Nutrition, Health Transformation, Strength & Conditioning Specialists we give you more than your average trainer.

We help people just like you every day make a significant shift in their mind-set and body shape that creates LONG LASTING change (not just short term).

So if you finally want to train correctly, get in shape, improve performance, nutrition & learn the techniques in lifting, feel confident, be proud of yourself and feel energy like you’ve never experienced before we have a fantastic opportunity for you.

We are looking for 10 people who want to FINALLY COMMIT to change their bodies for life.

What Will you Get?

  • You will be working once or twice a week, one on one or you can buddy train with a friend, you will be trained by one of the trainers of Marvyn Bailey Personal Training.
  • Full nutrition pack with recipes, food lists, full details of the plan.
  • Private facebook group with training and nutrition content
  • Training plan & recommendations to follow when your on your own.
  • Training clothing, vouchers and more………………………..

The Package would usually cost over £400 we are offering this to 10 new clients for only £280 Payment can be made in 2 payments.

You can also buddy up and train with a friend, buddy package is £400 (£200 each)

Here’s what you need to do…

 

Fill in your details below and I’ll be in contact to make arrangements for your consultation & first session

Many Thanks
Marvyn


Goal Setting by our Spartan Trainer Owain Gruffudd

We're now over a week into January, and there's still some of you out there who haven't decided on a New Year's Resolution. That's okay, you don't need some age old tradition to help you plan for your future, but the act of making that resolution might help you realise what it is you'd like to change about your current lifestyle.

Common resolutions are to lose weight, cut out unhealthy foods or alcohol, save more money etc etc... These are all fine long term goals, but you may find that without a more defined or specific goal, you may find yourself failing slightly, feeling unmotivated or complacent and ultimately failing to achieve your desired result.

So, instead of resolving to "lose weight", with no set deadline (or a way off deadline like "the end of the year"!) I strongly encourage you to set a specific and realistic goal with a shorter deadline, for example "lose a stone in 6 weeks". This allows you to strive to lose 2-3lbs a week for 6 weeks. A specific, realistically achievable and measurable goal!

You can apply these SMART goal setting techniques to a variety of health and fitness targets. Want to improve your cardiovascular fitness? If you're currently able to run for 1 mile without stopping and want to improve beyond that, set yourself a goal of reaching 1.5 miles within two weeks, then 2 miles within the next 2 weeks etc.

I'd already decided on my goals long before New Year's Day, (running my first ever marathon in April and the slightly daunting Spartan Ultra Beast in September), and I'm using SMART goal setting to help me increase my functional fitness to tackle these challenges head on! Due to the nature of the challenge I already have the specifics laid out for me: 15 weeks to increase my aerobic and muscular conditioning to run 26.6 miles. That sets my first goalpost, the next will be to maintain and/or improve my fictional fitness to tackle 27 miles of obstacles over mountainous terrain 20 weeks later.

To help me stay focused and committed, I've signed myself up to several shorter distance events in the lead up to both events, including half marathons, and obstacle course races all over the UK, this means I can't slack off as I'll need my strength and fitness all year round!

Knowing my first event, the Anglesey Half Marathon, is only 6 weeks away gives me a sense of urgency to increase my aerobic capacity before then and gives me a short term goal to aim for on the road to the London Marathon.

Have you set yourself short, medium and long term goals like me? If not, now's the prefect time to get yourself organised!

Whatever you do, I wish you the best of luck and encourage you to stay committed as stay the course.

#NobodyIsOrdinary
#Epic2018


July Offer - Free Session With Harry

To welcome our newest member of the team Harry Johnson, we are offering a FREE SESSION with him throughout the rest of the month.

Harry Johnson

 

You can book an individual session and get one free or book a block of 10 sessions and get another 10 free!

If you are interested, please contact us via the form below:

 


Squats Vs Deadlifts

A question I get asked regularly is, 'what exercise is better, squats or deadlifts?'. Without any context that’s like asking whether swimming or running is better for your fitness. Both have their benefits but you pick the one to best suit your goals. Both the squat and deadlift are physically exhausting for the lower limbs and muscles around the spine so you don't want to do either of them while fatigued. It is difficult to fit both into an intense training programme simultaneously so what follows is some information on both exercises to aid you in the decision on which to include.
Firstly, because of the number of muscles recruited in each lift, it is fair to say that they are two of the best measures of raw strength. Both the squat and deadlift are two of the three lifts performed in powerlifting competitions (along with the bench press). They are known as 'compound exercises' which means that they are working more than once muscle group at a time, as opposed to 'an isolation exercise' which, as the name suggests, just isolates one part of the body.

The squat and the deadlift both intensely work the lower body. Although they follow the same movement pattern, the key differences between the two are that the squat puts the load on the top of the back above the centre of mass of the body and the deadlift puts the load in front of the hips below the centre of mass of the body. Both exercises work the muscles of the thigh but due to the deadlift requiring an exaggerated hip bend, it makes this exercise one of the best glute and hamstring developers.

Arnold Schwarzenegger himself was very adept at both exercises, posting massive numbers in competition and even just training in the gym. Arnold himself favoured the squat as one of the best quadriceps exercises as immense strain is put on them as you lower the bar eccentrically until you get your thighs to at least parallel with the floor. There will also be some glute and hamstring activation here but not as much as in the deadlift.

As far as calf development is concerned, the calves will not be challenged if you perform a deadlift correctly. This is because the weight and force is primarily directed through your heels. During a squat, however, the weight is spread more evenly across the foot which will involve the calves. You will know if you have tried to squat with tight calves or if you have short calf muscles, that it is almost impossible to squat without lifting your heels as the calves flex. (HINT: to overcome this try putting a plate or block under your heels when squatting).

What about core activation? The core is activated more during these exercises than most other 'abs' exercises. This is due to the muscles of the abdomen and spinal muscles engaging to stabilise the torso. Both exercises cause this effect but the deadlift more so due to the angle of the torso being more horizontal at the beginning of the lift. This is one of the reasons that the deadlift was Arnold's favourite lower back exercises.
Finally, we can examine how these exercises affect the upper body. The deadlift has the squat beat here because you have to grip the bar with both hands and engage the majority of the upper body muscles to maintain torso and core stability. To be honest, there aren't really any muscles that escape the deadlift, other than the chest and triceps, although if you go really heavy and keep perfect form, there won't be an area of you that isn't creaking.

In summary, if you want to really spend some time working on those breadstick legs and want to specifically target the thighs, by all means get squatting. If you're running a bit low on time and you want an exercise that is going to get the whole body working, with the main focus on the lower back, glutes and hamstrings, then the deadlift is the one for you. Make sure you get a spotter and that you have learned the correct techniques before lifting anything heavy!
Happy lifting!

Post By Lloyd Morgan MSc


Summer Bootcamp

We are pleased to announce our Summer Bootcamp Sessions across multiple locations including Merthyr Mawr Sand dunes, forestry trails & pen y fan.

The Small Training Bootcamps last for six weeks, with 12 sessions in total, costing just £120

You will also receive a training t shirt/vest & nutrition plan

Bootcamps will be Saturday's at 9am & Wednesday's at 7pm, meeting at One To One Gym.

Here’s what you need to do…

STEP 1:

Register your interest by filling out your details below

STEP 2:

I’ll be in contact to make arrangements for your consultation & first session

Many Thanks
Marvyn


Learn To Lift With Lloyd

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Do you look at other gym goers training and wonder what exercises they are doing, or that you wish you knew how to perform other exercises to fully utilise the gym that you are paying a membership for?

Have you always wanted to be shown how to perform exercises correctly by a trained specialist?

If you can relate to any of the above, help is on the way. Lloyd Morgan, MSc. is One to One Gym's resident strength and conditioning specialist and has developed a training series to help you 'learn to lift' safely and effectively.

Register your interest by 10th March by either contacting him directly on 07837207321 or by leaving a message below and he will endeavour to include you in this Level 1 style programme.

Only 10 spaces available and at £100 for 10 sessions over 5 weeks they will fill up fast!!