FAQ about the PH Fitness Class

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A hypotetical conversation with Claire (35) from Stoneybatter. (Yes, I made up a person and made up a conversation)

Hi Philip, I just saw this flyer about your class and I was wondering who the class is catered towards?

Well Claire, it’s nice to meet you. We cater for men and women who aren’t happy with how they currently look and feel. Most of our clients are female between 25 and 40 who want to lose some weight, tone up and feel better about their fitness and health. We can provide a road map to help them get from where they currently are to where they would like to be. The class environment is great for people as it provides a social outlet as well as a fitness class.

Oh right that’s great. Unfortunately though I haven’t done much exercise recently, will the class be too hard for me?

We cater for all fitness levels. All exercises have regressions and progressions that allow people with different abilities to get a great workout. Many members have started with no experience of resistance training but have quickly learned the basics and are progressing at a great rate.

What is resistance training? That sounds hard?

No need to worry, resistance training is a super form of exercise. It means using resistance to challenge the muscles to get stronger and develop shape. It can take many forms such as bodyweight exercises, lifting weights, cable pulls etc. We try to concentrate on the main human movements such as push, pull, hinge and squat.

Won’t that make me big and bulky? I want to lose weight!

No, it absolutely won’t make you big and bulky Claire. That is a major myth amongst many women. Resistance training is the most effective training method to help women and men improve body composition. By building muscle, your body does many wonderful things that help turn you into a fat burning machine. Your metabolism increases, you burn more calories at rest and your new found strength will catapult your fitness and health to new levels.

Also women cannot build as much muscle as men because of hormonal differences so instead of having big bulky body, you are more likely to achieve toned and slender physique.

Great, sounds like just what I need. But what type of class can I expect?

It is a class that emphasises strength through a variety of basic human movements. Stand-alone strength exercises are followed by a resistance circuit that will really work the heart and lungs giving a strong cardio hit. We want our clients to be the strongest version of themselves.

We place a strong emphasis on learning proper form and technique. We also pay particular attention to mobility, if a person has restricted movement, we will make sure they perform various exercises throughout the session that will tackle particular issues.

Lunges-And-Squats

I’m tired just hearing all that, are you sure that won’t kill me! Did I mention I haven’t done any exercise in ages?

There is no need to fear Claire, we are well aware some people may have absolutely no experience in doing any exercise or have done very little in many years like yourself. It takes courage to start a new regime. Everyone will work at a level that is suitable for them. Your body may be sore after the first few sessions as you adapt to the new stresses but our intention is not to flog people with incredibly tough workouts. We hope that everyone works from a level where they feel challenged to improve and progress in a sustained and fun environment.

Cool, that’s reassuring, thanks Philip, is there anything else that I will need to know before I sign up? 

Yes, there is a strong nutrition component. I encourage all clients to keep a food diary. Research has shown that people who keep regular food diaries are far more successful at maintaining healthy body weight or losing weight in the first place. We also give people nutrition advice and a template to help them improve their lifestyle habits to ensure progress can be achieved.

Remind me again, where and when do the classes take place? 

Oh yes, the classes are run in the hall in St Paul’s CBS primary school. It is located on North Brunswick Street around the corner from Smithfield square. They currently run every Monday and Wednesday at 7pm.

How much are the classes?

It’s ten euro for a pay as you go class and 50 euro for a block of four weeks. People can sign up whenever they like.

Don’t forget, the first class is free of charge so you can come and try out before you buy a four week block.

Brilliant, do the classes run the whole year? 

There will be some breaks, classes will not run on bank holiday Mondays, over the Christmas, Easter holidays and during August. We find that people like this break and are away on holidays at these times of the year. We follow the primary school calendar to some degree.

Ok thanks Philip for all that information. I am really looking forward to getting started. Do I need to bring anything for my first class on Monday?

Just come wearing comfortable workout gear but bring a bottle of water and a can do attitude. The first class is free of charge so if you want to join you can pay starting from next Monday on.

Super, I’ll be there, I look forward to it.

Cheers, will see you then Claire.

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Filed under Bootcamp, Exercise, Fat loss, Health, Nutrition, weight training

Can 3 minutes of exercise a day make children fitter?

Background

In a recent module of study for the ISSN diploma in sports nutrition, I came across some really interesting research into how effective High Intensity Training can be for training adults to improve their aerobic fitness. Basically you sprint really hard for a short period and you rest for a while before repeating the process a number of times. Research has shown that people can get really fit as a result. It is very effective for people short on time and whilst hard, it can be fun to participate in.

It got me thinking; maybe I could do something similar in school. As I am a primary school teacher based in the north inner city of Dublin, l thought why not use the poor children as test guinea pigs! Irish teachers have very busy schedules trying to accommodate the many subject areas into the week but I figured I could manage to fit the experiment into the timetable as it was not very time intensive.

My 5th class boys were delighted to engage in this science project with them as the test subjects.

Our objective was to see if we could improve fitness levels in the space of four weeks by exercising for only three minutes a day, five days a week. This amounted to only 15 minutes a week and 60 minutes in total.

The Test

Initially we needed to get a baseline measure for our aerobic fitness levels. I decided to do a beep test. Children had to run 20m shuttles whilst listening to a beep. The children should have reached the line before the beep. When they pulled out or failed to hit the line before the beep, their score was recorded. I also weighed each student just to see if the daily exercise had any effect on their weight. The children were also asked to give up drinking fizzy drinks as part of the challenge. Parents were encouraged to monitor this and initial a record sheet as they attempted to resist the lure of the sugary beverage. As part of the challenge, they were allowed one day off per week to enjoy an occasional treat and to encourage compliance!

To validate the test, I needed a control group. Another class were summoned to fulfil his role. They were the going to do the pre and post-test but would not do any of the training or dietary measures.

We did the fitness tests on the 7th of January, on the first week after Christmas. The results varied greatly. Some of the scores in the test were scary as they were shockingly low. Many of the kids languished in the lowest category for their own age group and if they were pitted against the norms for 65 year olds or older, amazingly a few were still in the ‘least fit’ for that age group. It was clearly obvious that the children with the most sedentary lives were displaying the dangerous low levels of aerobic fitness. This would obviously potentially pose huge problems to their health as they get older.

The Training

We started the training on Monday the 11th of January

Every morning for four weeks at 10.05 we would go down to the yard. The boys would run up and down for 30 seconds and then take a break for 30 seconds. Six bouts of 30 second running were completed each day. The effort was varied. Some boys loved the challenge whilst others found it very difficult.

After a few days, the boys were saying how they felt better after they ran and ‘felt faster’ and ‘fitter’. They still found it difficult as the mornings were quite cold but they persevered. They were getting a break from the class room and were happy to get their extra exercise on yard.

On the 8th February we did the retest. We did the same protocol as before. The boys did the beep test and we measured their weight. I also did the test on the other class to see how they performed compared to their initial test.

The Results

Training group: improved their aerobic fitness by 19%.

Control group: improved their aerobic fitness by 12%.

Training group: average weight reduced by 0.01 kg

Control group: average weight increased by 0.6 kg

Conclusion

Both groups hugely increased their fitness levels, but the training group improved by a massive 19% due in many respects to the 3 minutes of exercise a day. The 12% increase seen by the control group was also quite a jump with no ‘formal training’. This is probably due to the fact that the initial test was done immediately post-Christmas. Both groups would probably not have done much activity over this period and were naturally going to be more active in the January period (resuming football training, walking to school etc), thus an increase was always likely.

The weight loss seen by the training group was interesting also. It was good to see that the short amounts of exercise and an emphasis on drinking water and milk resulted in slight weight loss. The objective was not to see if we could lose a lot of weight as the children are growing and increasing weight naturally but it was good to see that some of the kids who were a bit overweight for their height managed to lose some all the same.

Overall, the challenge was a great success. We clearly saw that with only three minutes of exercise a day for four weeks, the children’s fitness levels improved by 7% over the control group. Imagine what each child could do in a few months.

The important message is that short bursts of intense exercise can make a massive impact on aerobic fitness and health levels. Never use lack of time as a reason not to exercise. This applies also to adults as well as children.

I hope to continue and refine this training protocol so I look forward to see how I can improve the training regime and ensure that it is as fun as possible as well as being an effective training tool.

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Filed under Disease prevention, Exercise, Nutrition, Obesity, Uncategorized

Christmas Gift Ideas

Christmas is only around the corner, yet some stockings have still to be filled.

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Fear not, there is still time to buy a few presents for the fitness enthusiast in your life. I have compiled a list of health and fitness gifts that will appeal to a wide range of people.

Reebok Ladies Outdoor Training Jacket top

Only 38 euro from Elverys. Made from lightweight, durable and breathable material. Perfect for the fitness girl in your life.

Mens Under Armour runners

General fitness footwear that would be perfect for the active man. 80 euro a good price for these lads from Lifestyle Sports.

Nutri Bullet

An absolute must buy appliance for the kitchen of every health minded person. User friendly, handy, healthy and multi functional. Make smoothies, juices and a myriad of healthy mixtures. Easy to use even for the ‘beans on toast’ chef.

Can be bought in argos and all general electrical stores. Check out here for more details and product types.

Foam Roller

An extremely effective training and recovery tool. That person in your life who plays sport or trains a lot, they are bound to suffers from regular aches and pains. This piece of equipment can enable them to massage their own muscles to help relieve tension and soreness. Get this one in mcsport.ie for 50-65 euro.

Food Meal Voucher

If you know someone who had great ambitions to eat healthy but has a very busy life and cannot seem to prepare meals in advance. Why not treat them with a meal delivery voucher. 75 euro for the week for 3 meals a day.

Take the hassle out of lunch preparation for a week with a voucher for chopped.ie. Freshly prepared lunches can be delivered to your workplace. Tonnes of choice and an extremely user friendly menu process.

The Lean Muscle Diet

A nutrition and fitness book primarily aimed at the male market. The Lean Muscle Diet is a super read for anyone who is interested in shedding some fat and getting stronger and leaner. Written by two highly respected dudes in the fitness world, this would be an excellent purchase for the average male gym goer who wants to get the facts right about how to maximise their efforts in the gym.

Happy Pear Voucher

I’m a big fan of the Happy Pear shop and restaurant. The food is delicious and their message to eat more fruit and vegetables is a great one to embrace. Check out their super range of hampers and gifts online. An beautiful present to fill a hungry family over Christmas.

A Kettlebell

A super multi-functional fitness product. Great for anyone from beginners to more advanced trainees. Super for fat loss, fitness and strength. Whilst there are many kettlebell workouts on the internet, it is a good idea to get some advice from a trainer before starting a new regime.

I have always found these bells from D8 Fitness to be of excellent quality and at a good rate. Women should aim for a 12 kg bell (30 euro) whilst men can target a 16kg (40 euro) as a starting point.

Tough Mudder Challenge

Why not give someone an amazing challenge present. Entry to the Irish Tough Mudder event 2016 be just the thing. There is nothing better than a goal on the horizon to shake someone from their slumber into a meaningful regime. Having participated in this event in 2014, I can testify that it is a tough yet amazing and exciting experience. More details can be found on the main website here.

Whey Protein

Whey protein is a perfectly normal and healthy food. It is a by product made in the production of milk and cheese. Many people use it as a method of ensuring they meet their protein requirements in the day. It has been synonymously linked to men who want to bulk up and who lift heavy weights in the gym. It has gotten a bad rap over the years as people only associate it with muscle bound Arnies grunting weights and slamming drinks after their workout!

In actual fact, whey protein is a product that can be very useful for many people. Most regular people struggle to meet their protein requirements. If you exercise or play sport regularly, you will need to be consuming enough protein to meet your needs. I always encourage everyone to get protein in every meal and for some people this can be difficult.

I am not suggesting you should drink a protein shake every day but if you are struggling to meet protein requirements because you don’t eat much meat or are exercising very hard, it might be a good option for you.

Check out the excellent range of good quality protein powders available here in Fitness Ireland. I recommend Kinetica, an Irish based company that use grass fed cows to produce their product.

Fitbit

For the techie fitness person in your life. Fitbit can record all your fitness data from steps, distance, active minutes and calories burned. It can keep tally of sleep quality and heart rate information. All your stats can be viewed online and you can monitor your changes in fitness as you continue your quest for health. There are a range of different products in their shop based on your needs. More details and products can be found at www.fitbit.com

Delphi Mountain Resort

A an active weekend away can be a super present for the couple or family who like to experience the wilds of the Irish Western Seaboard. Located in the wilds of Connemara in Galway, Delphi Mountain Resort is the ultimate antidote to the stresses and strains of hectic modern life. With a vast array of adventure activities as well as spa and gourmet options, Delphi can suit a range of interests and will definitely appeal to all the family. Check out their gift voucher options.

Home-made Healthy hamper

Why not make a healthy hamper. A basket with hand picked goods can be a super gift. We are blessed in this country with a myriad of amazing high quality Irish food products. Take some time to pick out some tasty foods and pack together in a presentable fashion. Muesli, green tea, dark chocolate, cheese etc are options but I’m sure you can find plenty of options as you stroll around the isles of your local supermarket or health food shop.

Cooks Academy – Cookery School Dublin

Cookery school in South William Street in Dublin city centre. Vouchers can be purchased online for many different courses ranging in duration from a few hours to many weeks. Courses start at 70 euro for a 3 hour class. Different styles and interests are catered for. An excellent gift for the wannabe Jamie Oliver in your life. http://www.cooksacademy.com/Gift_Vouchers/ to purchase online.

Philip Howard Fitness 4 Week Voucher

4 weeks of classes in Philip Howard Fitness. Based close to Dublin city centre. Kick start 2016 with a new regime. Perfect for anyone looking to lose weight or get back into fitness.

Exercise, nutrition and weight loss advice.

Only 50 euro. Exercise and health is the best gift you could ever give.

Lots of ideas there. Hope some of them provide some inspiration for some Christmas gift ideas!

  

 

 

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Eating for health vs Eating to lose weight

Is there a difference between eating for health and eating to lose weight?

If you have been eating junk food on a regular basis, changing your diet to one based predominantly on whole natural foods will be a great move and will more than likely result in weight loss and improved body shape. Hunger should be regulated and overconsumption of hyper palatable calorific foods will be less likely to happen.

This will definitely improve your health and aid your fitness and performance goals.

There still are many people though who seem to eat a whole natural ‘healthy’ diet, consuming plenty of nutritious foods but are struggling to lose weight.

Unfortunately they are simply consuming too many calories. Unless you are eating at a calorie deficit you will not lose weight.

You can eat a diet full of nutritious foods but if you overconsume you will not lose weight.

In the picture below is a small lunchbox of Irish Muesli with some seed mixture. Muesli is a nutritious food especially when mixed with some nuts and seeds and dried fruit.
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This lunchbox of food has approximately 700 calories and another 100 when you add in milk. 800 calories.

From MyFitnessPal App
100g of Irish Muesli Lifeforce = 400 calories
1 tablespoon Milled Linseed = 75 calories
80 g grapes = 50 calories
50 g raspberries = 25 calories
Seed mix 25g (pumpkin, sunflower)  = 155 calories

Healthy foods can still be very high in calories.
Nuts and seeds are very healthy and full of nutritious fats but be aware of overconsumption.

An average 65kg lady who is on her feet most of the day and exercises 3 times a week should be eating around 1800 calories to lose weight. This meal would be nearly half their total for the day.

Take home message: Be aware that overconsuming healthy but high calorie foods such as nuts, seeds and muesli can be detrimental to your weight loss goals.

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Habits + Pen + Paper = Long Term Success

It’s the weekend, you are heading out for the night to your friends birthday party.

You look in the wardrobe and pull out you favourite pair of jeans. Pulling them on you notice your thighs are a little bit snugger than they used to be. ‘They must have shrunk in the wash’, you think. You zip them up and struggle at the last button. Twirling around (as you do when nobody is looking) you view from all angles the apparent new tightness, your sense of unease grows. ‘No worries’, you figure as you pull out your favourite shirt, ‘I have only worn it a few times and it is always a winner’ you reassure yourself. Buttoning it up, a feeling of fear and dread takes hold as you realise the shirt is also extremely tight.

You are stunned and embarrassed all in one.

Suddenly at that moment, like a bolt of lightning, you decide you must do something radical to reverse this trend. Monday can’t come quick enough to start your new healthy life.

When we start a new exercise plan or a healthy diet, we are generally full of enthusiasm and vigour. The ‘trigger’ to start this new way of life can be very powerful and can be full of heart felt emotion. We may jump head first into all manner of crazy low calorie juice diets and ultra exercise plans. We punish ourselves for getting into the situation we found ourselves in the first place and believe the all or nothing game plan is the only method to bring success.

After a week or two of hard graft, we may have fallen off the wagon somewhat, the juice diet is replaced by the normal pattern of eating and after missing a session or two of the extreme exercise, you decide to return to the safe haven of the couch.

Feeling a sense of defeat, you console yourself with that piece of chocolate you have been depriving yourself and think that you gave a good shot anyway.

Unfortunately without an actual long term plan many people will be doomed to failure every time they get determined to make a change.

Meaningful change requires a change of HABITS

 

woman sitting with her legs crossed on bed and writing in a journal

No matter how string our intent, will power is only so strong and we will eventually return to our normal ways.

Without changing our habits we are just setting ourselves up for a fall. Becoming healthier, losing weight and getting fitter is a long term life project. It should not be a something we do for four weeks and expect to see amazing results.

If you try to run a marathon by sprinting at the start, you might make great progress initially but it is unsustainable. You will burn yourself out and may have to pull out due to overexertion or injury. If you start slowly, you will make slower progress, but you will quickly gain confidence, the miles fly without too much effort as you reach towards your goal. You are far more likely to get to the end.

What the hell does this mean in our lives?

Gung ho approaches to our fitness and health can work for some but not for all. Most people work better with small, sustainable changes over a long period of time.

Pick one aspect you want to target with your Diet, Exercise for this month.

Pick something so simple, that it will be impossible for you to fail. This is crucial, people think that picking something easy is a waste of time but the confidence that you get from achieving something, no matter how small can be dramatic. When these positive changes add up over a period of time, this is where the magic happens.

Get a diary and write down your two goals for the month.

Work on them solely for the month and forget the rest. When you achieve them, pick something else for the next month but make sure you retain the first habits you tried to develop.

As we are at different stages in our journey, we will all have different goals and expectations. Everyone can pick their own goals but examples could be…

  1. Diet – Eat two different vegetables with dinner. Eat two/three pieces of fruit a day. Reduce alcohol to 10 units per week. Eat protein with breakfast. Drink 2/3 litres of water every day. Consume take away foods only once a fortnight. Eat ‘healthy food x’ instead of ‘unhealthy food y’. Will refuse all cakes and chocolate in work.
  2. Exercise – Walk for 30 minutes four/five days a week.  Every Saturday morning, go for an hour cycle. Do a body weight circuit or a dumbbell workout twice/three times per week. Use the bike to go to work on a Monday and Friday instead of using the car. Use the stairs instead of the elevator whenever the opportunity arises. Get over 6000 steps every day on your pedometer.

Now get a pen and paper and write down your monthly targets. You will be glad you started in a few months time.

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Filed under Exercise, Fat loss, Health

12 ‘to do’ Checklist for Today

1. Get 30 minutes exercise. It doesn’t matter what it is, run, walk, trampoline, cage fighting, just do your heart and lungs a favour and move a bit.

2. Eat vegetables for lunch and dinner. Seriously stop acting like an 8 year old and just do it. Opt for a salad or soup for lunch instead of the sandwich, eat a lot of colourful veg for the dinner and less spuds, pasta or rice. Bonus points for breakfast veggies.

3. Go to bed half an hour earlier than usual. I’m sure whatever is on tv isn’t that good anyway. You can record it if you really want.

4. Eat a hand sized portion of protein at each meal. Men can have two. 3 eggs, meat, fish, 3 tbsp of Greek yogurt, scoop of protein powder, cup of beans/nuts will all do the job as a portion.

5. Drink lots of water. Hardly groundbreaking stuff and I’ll not sell a book on the back of that recommendation but just do it anyway.

6. Call your parents (if you are lucky enough to still have them) and ask them about their day.

7. Get outside for 30 minutes. I’m not talking about doing yoga along the babbling stream or anything, just get out, get some fresh air and plug yourself out for a while.

8. Give three people genuine compliments. ‘That frock you are wearing is lovely’ ‘you’re hair is looking so clean this week’ are not good examples. Please think of better ones.

9. Laugh at something. Share a joke or have the craic with your buddies. Alternatively watch this. https://youtu.be/1B4PkbqLlPs

10. Do one thing that has been on your mind for ages. Something that you have been meaning to do for a long time. It will be a great weight off your shoulders even if it’s just a small thing. I certainly have a long list that I can immediately tackle.

11. Give yourself a challenge to target. Aim to do 10 full press ups by January. Do a 5k race by the end of the year. Run a marathon in 2016. Climb Kilimamjaro during lunch. Whatever, it doesn’t matter. Nothing focuses the mind like a challenge with a deadline.

12. Eat a few pieces of fruit. Go mad and try something different like a kiwi, a melon or a peach.

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Interval Running Workout

Running Intervals

Running is a great mode of exercise for most people. It is free, requires little equipment and is super for body and mind.

If are new to exercise, just getting outside in the fresh air for a walk or a jog will do you wonders.

For those who have been running for quite a while, maybe it is time to take things up a notch. Over time your body will adapt to a particular training stimulus so it is important that you change the intensity, distance, speed etc.

Interval type running is a great way to get an excellent workout in a short space of time. Short intense bursts have been shown to be effective in increasing metabolic rate thus helping with the fat loss process, improving health markers and increasing fitness levels.

So have a look at the picture provided, pick a new workout and give it a go!

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Special Offer: Bring a Friend Deal

summer_group_exercise

Special offer on the 8 Week Fat Loss Camp until Wed 26th of August.

Grab your friend and pay only 120 each.

120 Euro for The 8 Week Fat Loss Project. 16 classes, on-going assessment, nutrition plans, online support and much, much more. A massive 40 euro saving on the original price. You would be mad to miss this amazing deal.

It can be quite daunting when you are starting a new class on your own. You may really want to go but the fear of the unknown may be a barrier in your way.

No excuse now, get a mate, secure the deal and push each other on to new fitness goals.

Email: philiphowardfitness@gmail.com to secure your place.

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8 Week Fat Loss Project

You are fed up with not achieving the results you deserve.

You don’t know what to believe and who to trust in the murky world of fitness media.

  
You want that healthy routine of exercise and nutrition which is sustainable, enjoyable and challenging but most importantly, will produce real world fat loss results.

As part of the 8 Week Fat Loss Project, we are looking for positive, enthusiastic and energetic people to come on board to work together on this shared goal. Your current fitness level or perceived ability to exercise is not a concern, but having the right attitude and a can do approach though is what we are looking for.

Is this for you?

Is losing weight something you would like to achieve right now?

Are you prepared to make some changes in your routine so that you can properly prepare nutritious food and complete an exercise routine a few times a week?

Are you truly interested in learning the knowledge that will help you master your own body weight so that nutrition and exercise becomes a fun and enjoyable part of your life rather than a ball and chain around your neck dragging you down and causing you distress.

Are you willing to identify and tackle some negative, lifestyle habits that you may have and learn how to replace them with constructive ones which will help you achieve your goals rather than sabotage them.

Do you want to be part of a group of hard working, genuine and like minded people who are on a similar path that may be tough in parts but will be thoroughly enjoyable and worthwhile.

If you answered YES to the above statements, then this course may just be the one you were looking for.

Unfortunately this course is definitely not for everyone.

It is not for you if…

You want to put on weight or get mega big – You might build some muscle on this course and that is a good thing to help you achieve the shape you desire, but the main goal is fat loss and body composition improvement.

You want to do exercise but aren’t bothered with nutrition – The nutrition aspect is key, for improving health and body composition. You cannot out exercise a bad diet.

You drink a lot of alcohol – If drinking a few times a week is a habit you can’t shift, then your priorities lie somewhere else instead of health and fat loss goals.

You can’t put aside a few minutes every day to record, plan and prepare food – People live busy lives. I totally understand this but if you cannot make time to buy healthy food, prepare the food for breakfast, lunch and dinner and record what you are eating, then maybe this is not a good time to be doing this project right now.

Ok so you think you’re a good match and want to get involved, here are the finer details.

Location: St Paul’s CBS Hall, North Brunswick Street, Dublin 7 (2 minute walk from Smithfield Square)

Map Brunner

When: Monday and Wednesday 7-8 pm

Dates: Monday 31st of August until Wednesday 21st October

Cost: 160 euros

What you get: Nutrition Seminar and individual dietary guidelines, 16 Exercise Classes, Online Forum and a Detailed Assessment Guide to monitor body changes, food intake and overall progress.

I am passionate about providing the best service possible. If you participate and are not happy with the quality of this product I will happily refund the money.

Reserve your spot by emailing philiphowardfitness@gmail.com

If you need any information, don’t hesitate to call or text me on 0879613012

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8 Station Dumbbell Workout

8 station DB workout

This workout can be done at home or in the gym.

You just need a set of dumbbells. Each circuit only takes 8 minutes to complete so you can have a great workout in 35-40 minutes.

No excuses, just give it a go!

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