Tag Archives: Dublin

FAQ about the PH Fitness Class

corrie 2x2ft (1)

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

Become a Better Version of Yourself in January 2015

6 week Body Transformation is back in January 2015 bigger and better than ever!

Are you looking to become a better version of yourself?

Have you let yourself go in the last while and are looking for a route back to better health, a stronger body and a more toned physique?

Have you tried many diets that haven’t worked for you and need a road map which is tailored personally towards you?

Do you want to shed some pounds and give yourself the present of happier, healthier life?

Health scale

The exercise and nutrition plan in the 6 week block might be just the thing to get you back on track again and move you up that health scale.

The transformation is not based on any fad diet or food restriction but on sound principals which promote nourishment whilst also encouraging a holistic approach to the consumption of food in our daily lives. Too many people harbour a constant destructive attitude towards food, agonising over eating certain foods and using food as a reward. This creates a poor psychological relationship with food and can lead to calorie restriction and possibly subsequent binging. On the 6WT, healthy food choices are obviously encouraged but a healthy outlook to nutrition is also an extremely important consideration.

Too many people are constantly on a ‘diet’ and are falling victim to the next diet marketing fad they are fed every day. If you’re getting your dietary advice from the magazine or from the bulletins on the radio it is possibly time to look for an alternative source.

During the 6 weeks there will be two classes per week of exercise. Each Monday and Wednesday there will be a lot of high intensity intervals, resistance training and a mixture of mobility and dynamic work. Emphasis will be put on improving strength, building muscle through the practice of correct form and technique. People are also encouraged to do exercise outside the class or just to continue to be active.

What can you expect after 6 weeks?

It varies and it is somewhat dependant on how much effort you put in! You must commit to changing your habits. You must believe you will be healthy, fit and strong and you must enjoy the process.  If you do this you will see results.

I guarantee super energy, better immunity to sickness, a more positive outlook on life, less body fat and greater strength can be yours.

People must remember though that 6 weeks is a pretty short time period. Many people have experienced super results in this period, losing a lot of body fat and changing their body shape but to realise true health, this should only be a start. Eating well, exercising and having a positive outlook should be something we strive to do for life. It should be consistent and attainable not something that’s done for just 6 weeks.

Heard enough!?

Email me on philiphowardfitness@gmail.com to reserve your place

The cost for the 6 weeks is 130 euro.

What’s included:

12 exercise classes

Nutrition plan

Ongoing online nutrition advice and assistance

Home exercise plan

3 assessments: before and after photos, skin calliper testing, weight, hip and waist measurements.

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The 6 Week Body Transformation

Sept Camp 2014

Just some details about the 6 Week Body Transformation that I am hosting in Dublin in November. The event will take place in St Paul’s CBS, North Brunswick Street, Dublin 7. (Near Smithfield)

The course will start on Monday 3rd November with an initial assessment and nutrition guidelines. The assessment will consist of a weigh in and a body fat assessment using skinfold callipers.

The exercise classes will take place every Monday and Wednesday at 7pm and will run for 6 weeks. The first class will be on Monday the 3rd. They will cater for all fitness levels and be equalling challenging for the beginner to the more trained individual.

Adherence to the nutrition side of things will be key to the success of the plan. This programme is not for people who are stuck in their ways, are not willing to change some aspects of their life and are not motivated to give their full effort.
This does not mean that you have to give up all your unhealthy treat foods forever or start eating broccoli for breakfast but it does require an acknowledgement in the person that if they want to change their body for the better, they must make some realistic changes to what they eat and how they live their life.

There will be continuous assessment and monitoring. As well as the initial body composition assessment, there will be a half way assessment to check progress and a final assessment to see the final results.

Each client will get self monitoring sheet where they will be able to check if they completed the various daily tasks which I will set. These daily habits will be the cornerstone to future success. Success will be determined by how consistent we are over a long period of time.

I am very motivated to helping people achieve their goals. I believe eating healthy and exercising can transform our lives.

Who doesn’t want to feel better, have improved energy, better quality sleep, sharper concentration, reduced aging, less illness and fatigue, fitter, stronger and happier?

Still not sure check out these comments from the last camp I ran…

“Such a great course, had more of a personal training type feel than a regular bootcamp. Great results after only 6 weeks”

“Good nutritional programme, great motivation, always on hand to ask questions and give advice. Great value for money”

“Going into the bootcamp, I wasn’t fully sure what to expect. I was really impressed by the amount of effort and preparation that was done in organising the whole thing. I feel like I got the most out of the classes and with the aid of the diet sheets it made it a whole lot easier to keep on track of things. Definitely a worthwhile 6 weeks!”

If you are interested in getting involved you can leave a message her, email me at philiphowardfitness@gmail.com or contact me on the mobile 0879613012.

Will only be taking a limited number of people so get in touch!

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Filed under Bootcamp