Matt Holland Fitness

Hi all

Just to let you know that I am intending starting a walking club in the Chorley area in the next 2-3 weeks once the evenings start to get lighter.

This club is aimed at complete beginners to fitness and will predominantly be used as a bridge builder between a completely sedentary lifestyle and being confident enough to take the next step (forgive the pun!) with your personal fitness. I will pass along tips on healthy living and fitness as well as my own experiences of weight loss.

The walking will be at different levels depending on who participates. There will be some flat walking as well as moderate hills to start off with and we will start off at a slightly faster than average speed building to a medium/fast walk, again depending on who is participating.

Anyone of any age is more than welcome and I am definitely encouraging couples. families and friends to come along.

The club will be £2.50 per person and we will meet at a pre determined location once I have an idea of approximate numbers. It will last for approximately 1 hour.

If you need any more information please feel free to get in touch on 07912 754088 or by email at info@matthollandfitness.com

Thanks

Matt

1. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

3. Avoid doing too much exercise. Some individuals hurt their knees because of the overuse syndrome. Simply stated, cumulatively, they place excessive demands on their knees.

4. Avoid sudden increases in the intensity of exercise. Allow your body to gradually and progressively adapt to the demands that you impose on it. Doing too much too soon can injure your knees. Keep in mind that some actions that alter intensity level are not as obvious as others. For example, changing your approach to exercising (i.e., running hills instead of jogging on a flat terrain) may unduly increase your level of intensity.

5. Protect your feet. Your feet (particularly how and where they strike the ground when exercising) can have a profound effect on your knees. In this regard, two of the most meaningful actions you can undertake are to wear shoes that fit properly and provide adequate cushioning and to immediately take care of any foot problem (e.g., blisters) that occurs.

6. Vary the mode of exercise. Using several exercise modalities keeps you from repeatedly stressing the same bones and muscle groups, thereby keeping the orthopedic stress on your knees to a minimum.

7. Be conscious of possible load forces on your knees when choosing your exercise mode. Whenever possible, avoid engaging in an exercise modality that places unduly high impact forces on your knees (i.e., running stadium stairs, running downhill, etc.).

8. Use exercise equipment properly. Improper use of exercise equipment can cause knee problems. For example, if you exercise on a stationary bike, check the position of the pedal crank relative to the seat post. If the crank is not relatively close to the seat post, you will place undue stress on your knees while exercising.

9. Keep your weight down. Maintaining an appropriate level of weight can reduce the stress on your knees. Excessive weight can increase your risk of degenerative conditions, such as osteoarthritis of the knee.

10. Listen to your body. Pain is your body’s signal that you may be placing too much stress on your knees. Reducing or stopping whatever is causing the stress is the primary step in ensuring that your actions don’t lead to a more serious injury.

courtesy American College of Sports Medicine 

As of Monday January 20th I am taking Personal Training sessions at the fantastic Greens Health & Fitness in Liverpool.

I will be there all day Monday & Tuesday every week so if you’re a member there please make yourself known to me or give me a ring/text on 07912 754088 although I will be doing my best to get around as many members as possible with the intention of building a solid clientbase. I am available for Personal Training, Nutrition & Weight management advice, Boxercise and Circuit Training.  Also, if you’re not a member and live local to the club please get in touch as non members are more than welcome to train there for a small additional charge.

Remember, all other training services in the Central & South Lancashire areas are business as normal for the rest of the week so please get in touch.

Cheers

Matt

No one wants to be overweight…fact!  No one wants to shorten their lifespan due to heart disease…fact! No one wants to be miserable due to their body size or shape…fact! Everyone wants a body they can be proud of…fact!

This is a picture of me before and after I lost over 6 stone. Quite a transformation!

I’m not going to tell you that it’s really easy to do this because it’s not and anyone who tells you it is easy is lying. Losing weight is a daily mental battle against temptation from high carb and fatty foods as well as the feeling that it’s easier just to sit on the sofa all day instead of getting out and exercising. It takes a great deal of time and dedication both physically and mentally especially at the early stages.

This is where I come in. I can help you get on the right track to a healthier you and also help you overcome the mental demons that are telling you to give it all up and go to the pub or chippy!! I will give you a structured exercise programme that will progress week to week at a pace you can manage. I will also design a diet plan where you will feel full all day every day but eating healthily. I will be there to support you 100% of the way.

If you get in contact with me you will have already taken possibly the hardest step because you have realised that you need to take action.

Give me a ring on 07912 754088 for a confidential chat or email me at info@matthollandfitness.com. I cover all areas around Central and South Lancashire including Preston, Chorley, Blackburn, Southport, Bolton and Wigan.

What is Green Magic?

Proto-col Green Magic is a UK manufactured product and comes as a powder blend of 17 of the worlds most potent superfoods in the world. Among other ingredients it contains two of the highest sources of protein, it traps cholesterol in your blood stream and helps to remove it from your body. By helping to reduce cholesterol levels and working in harmony with your bodily processes, it helps to reduce the signs of aging, inside and out. The powder form it comes in makes it easy to administer, it can either be sprinkled onto your food (personally I prefer in a bio yoghurt), mixed with purified/filtered water or create some amazing smoothie shakes with whatever fruit or vegetables you prefer. Proto-col Green Magic is a rich source of iron and protein which makes it an ideal supplement for people wanting to take something beneficial to training to the gym or during outdoor activities, and can help to supplement iron deficiencies. Recent studies have shown that a large percentage of women currently have iron deficiencies in their diet. Proto-col Green Magic contains only 5% fat, it is ideal for weight reduction, and a teaspoon serving has only 12Kcal yet gives the equivalent of 5-7 portions of fruit and vegetables. It is impossible to take too much Proto-col Green Magic as the body will just process any excess and pass it naturally.

What is so special about Proto Col Green Magic?

If you have a busy lifestyle it is difficult to find a convenient and quick way to get the nutrients you need daily, unless you work on a fruit and vegetable stall it is unlikely you will religiously be eating 5 portions per day, and if you are a vegetarian you will sympathise with the difficulty to eat the RDA of protein in your diet. In its powdered form; Proto-col Green Magic can be added to most food (providing you don’t mind the green coloration it produces), there is only a mild flavour to Proto-col Green Magic, unlike some supplements that can taste ‘grassy’ or ‘wheaty’. As well as being great for vegetarians as a protein alternative,  it also boasts of a higher content of B12 and B complex vitamins than beef liver.

Proto-col Green Magic contains only 5% fat and originally hailed from the sunny island of Hawaii which enjoys 360 days of sunshine. Proto-col Green Magic is a rich source of iron, through the addition of Chlorophyll, a pristine product grown in Hawaii in 360 days of sunlight,  which when coupled with the fact that one of it’s active ingredients is Spirulina. Spirulina is low in fat and calories and contains only 5% fat, much lower than almost all protein sources, it alson has the richest source of Beta Carotene (ten times higher than carrots, making it excellent for eyes and skin). Spirulina Pacifica has the highest protein value of any non-meat natural food (65%) , compared to Animal/Fish (15%-25%), Eggs (12%), Grains (8%-14%) and Soya Beans (35%) which makes it a perfect product for muscle development !

Proto-col Green Magic’s small dose size of only one teaspoon delivers vital nutrition, without the harmful fats, sugars, artificial flavours or colouring. It helps to trap cholesterol in the blood stream and removes it naturally from the body.

It also uses a concentration of Transferric acid to deliver powerful nutrients to the brain. It will work to keep you looking fresh and youthful, by influencing your DNA and body processes. Subject to a number of clinical tests, by the Nutrtion Research Institute, it has been proven to dramatically reduce your biological age.

Proto-col Green Magic contains a huge concentration of nutrients in a small dosage, comprising Hawaiian Spirulina, Chinese Chlorella, Soya Lecithin, Barley and Wheat Grass Juice, Kamut, Rice Kernel, High Pectin Apple Fibre, Icelandic Kelp and Nova Scotia Dulce, Co Enzyme Q10, Catalase, Royal Jelly, Jersualem Artichoke Powder and Vitamin B12 and B Complex Vitamins.

Another active ingredient is Lecithin, which works to emulsify fats and oil into water, allowing you to lose weight.

What can Proto-Col Green Magic do for me and will I benefit from taking it?

As a convenient, highly nutrient rich supplement it will allow you to reduce your cholesterol levels and to support your body processes,  and potentially reduce your biological age. Sprinkle it on your meals, mix with drinks, smoothies and shakes. It can help you look slimmer and much younger, remember that you must follow a balanced diet, drink water and exercise regularly.

The three key beneficial ingredients of Proto-col Green Magic are:

Spirulina Pacifica

Described as the ‘world’s richest source of non meat protein’, this active ingredient is grown throughout Hawaii and contains 65% protein, which is 85-95% digestible. In addition, Spirulina Pacifica:

• Contains large concentrations of Beta Carotene, and also consists of ten times more pro vitamins then carrots.
• It provides rapid energy but will not damage the pancreas, and it can help to stabilise blood sugar, controlling the effects of conditions such as hypoglycaemia and diabetes.
• Is a rich source of co-enzymes and antioxidants, in concentrated doses of beneficial nutrients into the body.

Soya Lecithin

High in phosphatidylcholine, this important ingredient is heavily involved in the biological processes in the body, working to reduce your biological age. In addition, Soya Lecithin:

• Is a nutrient that helps the body’s vitamins that work to dissolve fat, including Vitamins A, E,  D & K.
• Comes from the juice of carefully hand selected plants, harvested just as they emerge from the soil.
• Is grainlesss, to which sopme people are commonly allergic, and is an intensely rich source of vitamins, minerals, proteins and enzymes and chlorophyll, all of these help serve to rebuild body tissue and reduce your biological age.

Chinese Chlorella

This detoxifying micro algae is able to boast many of the benefits of Spirulina, containing high quality vitamins , minerals, nucleic acids, amino acids and enzymes. Often referred to as the “emerald food”, Chlorella:

How should I take Proto-Col Green Magic?

As mentioned above Proto-col Green Magic comes as a powder which can be added to food or drinks, we recommended that you have at least one teaspoon serving per day. If you want to maximise benefits, take three teaspoon servings per day. If you do not eat a lot of vegetables, or if you have known long term nutritional deficiencies, then you are able to increase the servings, always consult your physician before taken nutrition supplements.

Why should I buy Proto-Col Green Magic?

Proto-col Green Magic contains 17 superfoods

Green Magic contains 17 of the world’s most potent and nutritious superfoods, and it comes in powder form. This allows you to add it to food, tea/coffee and a variety of easy to drink shakes. With a high concentration of minerals and protein, has a rich source of iron. With 20% of women reported to suffer from iron deficiency, and with a large number of prescribed iron supplements with inorganic sources, being linked with heart diseases. Therefore,Proto-col Green Magic is a safe and effective alternative.  The product has been provenby the Nutrition Research Institute to help reduce your biological age and targets bodily processes  to assist in the lowering of cholesterol levels. All these benefits help to achieve controlled weight loss, and to maintain your youthful looks.

How long does Proto-Col Green Magic take to work and am I required to do regular exercise?

As with all supplements the level of success you will get from superfoods depends on how religiously you can stick to your new regime. If  you take Proto-col Green Magic  regularly and lead a healthy lifestyle you will see benefits in a short time.

Proto-col Green Magic doesn’t require you to make drastic lifestyle changes, but you are advised to exercise regularly in order to maximise effects and to maintain your health.

Does taking Proto-Col Green Magic have any side effects?

We advise you to research the product thoroughly if you are in any way unsure that you have no allergies to any of it’s ingredients. Proto-col Green Magic is comprised of 100% natural ingredients and is subsequently free of any known side effects.

Where can I buy Proto-Col Green Magic?

The all-round super antioxidants supplement, green magic is available in four different sizes, priced at RRP £31.95 for 200g 2 month supply, RRP £8.50 for 10 day trial size, RRP £21.35 for 100g 1 month supply and RRP £69.50 for 500g family size. It can be bought by clicking on the Proto-col link at the bottom of the homepage which will take you to the Proto-col online catalogue.

As always, if you have any questions please feel free to contact us by ringing 07912 754088 or by email at info@matthollandfitness.com.

Hi
Just an update to say as of this week all Proto-col products are being withdrawn from my eBay shop.

The reason for this is that a growing number of unauthorised sellers are placing fake products on eBay that are being sold at hugely discounted rates under the Proto-col brand name so the owner of Proto-col, James Greenall, has decided to place an exclusion on all products being sold on eBay to combat this problem. This means that any products being sold on eBay from now on will be unauthorised or fake.
As an authorised seller however you will be pleased to know that you can still buy 100% genuine Proto-col products by either visiting my Proto-col web catalogue at www.proto-colinbusiness.com/002604 or you can enquire about special offers that I may be giving by emailing me at info@matthollandfitness.com stating the product you would like to order, the quantity and a shipping address and I will ship it to you as soon as possible. Any payments can be made securely through www.PayPal.com at the same email address.
Many apologies for the inconvenience but unfortunately this is out of my hands.

Matt

Hi all

Do you want to lose weight?   Do you want to change your body shape?   Do you want more energy?   Do you want to feel more confident on the beach this Summer?   Do you need help with your dietary needs?   Do you feel self conscious? 

If you are from Central/South Lancashire and have answered yes to any of these questions I can help bring a more positive attitude to your health and wellbeing this January and for 2012 with a couple of great new incentives for yourself, your friends and your family.

If you bring along a friend or family member to a training session or block of sessions then the other person will train for ½ price. So for example if you decided to take a block of 10 Home based Personal Training sessions then the other person will only pay for 5. That’s a saving of £120.00* 

The second offer is – If you refer a friend or family member and they take a 5, 10 or 20 session package I will give you a Personal Training session ABSOLUTELY FREE. Each session is worth £30.00 so if you were to refer 10 people to me then you will have a massive £300.00 worth of sessions for yourself on me. This is a great time of year to refer friends/family members as so many people are not happy with their body weight and shape after the Christmas binge so it could be a great opportunity for you to get fit for FREE.

Of course all of the usual Personal Training and Nutrition packages are also available and can be found on the Personal Training page on here. This is a fantastic offer that gives you the chance to get yourself a substantial number of training sessions free of charge.

You can contact me by ringing 07912 754088 or by email at info@matthollandfitness.com. You can also find me on the National Register of Personal Trainers ( www.nrpt.co.uk ) and The Register of Exercise Professionals ( www.exerciseregister.org )

I look forward to hearing from you soon and have a happy and healthy 2012

Matt Holland

Just a quick update on my new 2012 lifestyle.

As some of you may know I decided some time ago that I was going to change my lifestyle somewhat in 2012. So true to my word, from last Sunday I have been faithfully following a Paleolithic way of living.

Paleolithic living is in it’s strictest form is living like a caveman but I’ve left my club at home!! My plan is slightly less strict and involves cutting all processed food out of the diet. There are no grains allowed (this includes cereal, bread, any gluten products), no dairy, little or no salt, no refined sugar and absolutely no alcohol.

Boring, I hear you say!!!

Surprisingly it’s actually anything but boring. The things that are allowed are actually very appetising. I can eat as much meat (so long as it’s not salted or cured, so no bacon!!) as I want. I can eat as much fish as I want (so long as it’s not from a can). I can eat eggs in moderation(remember the cholesterol) I can eat pretty much any fruit & veg that I want (apart from potatoes). I can eat seeds and nuts for snacks, again in moderation.

This way of living is definitely aimed at carnivores and fish eaters. Vegetarians, as they do with alot of meats, will be able to find a substitute but, as this lifestyle is based on high protein I think they won’t benefit quite as much.

So after 6 days I am feeling revitalised already and full of energy. I have lost some weight although this is not my primary reason for taking on this lifestyle. I am doing it from an overall health point of view as I was eating way too much processed food which after all the human body wasn’t designed for.

Take a look next Friday to see how I am getting on and also how I am introducing Paleolithic exercise into this lifestyle.

This morning while I was getting ready to go out I heard a very interesting statistic come up on the radio.

Did you know that 92% of fitness & diet related New Years resolutions are ditched only 2-4 weeks after New Years Day because most people have no knowledge or guidance as to what to do to lose weight or change body shape? I’m going to tell you why this is the case for people who join gyms and health clubs right after New Year and hopefully after reading this you will become a Personal Training convert where I guarantee you won’t look back.

I have worked in a good few gyms and health clubs and see how busy these places get right after New Year. Membership numbers usually double or even treble around this time but by mid February these numbers are back in decline and by the end of February the place is back down pretty much to it’s pre Christmas numbers.

I have seen hundreds of people come in to gyms in January, slogging away doing hour upon hour on the cross trainer or treadmill, going as fast as they can with Christmas turkey and booze being sweated out by the litre. Then going over to the weights area and lifting the heaviest weights they possibly can without having a clue what they’re doing. Unfortunately for most of them they haven’t set foot in a gym since the previous March which was when they last completely lost their motivation because they were still the same weight or body shape as they were in January….and so the cycle begins again!!

The worst thing of all for me is that in most gyms or health centres there are usually 2-3 fitness instructors that are stood around talking between themselves when they should be helping out the member. Now, there are some very good fitness instructors who will go out of their way to help people out so i’m definitely not tarring them all with the same brush….BUT the average fitness instructor in a gym is 18-21 years old has no real idea about where he/she is going in life themselves so to them the whole idea of putting a member on the right track towards a structured fitness programme and making sure they head in the right direction is completely alien. This is where a Personal Trainer comes into their own!

As a Personal Trainer the most important part of my business is that each and every individual client’s needs come first and foremost and that each of my clients has nothing less than 100% or my attention. If you want to lose weight I will build a customised programme to help you do this. If you want to change your body shape I will build a customised programme to help you do this. If you want to change your nutritional lifestyle I can help you with this and so on and so on. You will get 3 months into your programme and see that you are reaching your goals and this will give you the motivation to continue throughout the rest of the year. If you don’t achieve your goals I lose your business and neither of us are any better off.

I know that the first thing a potential Personal Training client is concerned about is cost and I will be the first to admit that going to the gym and doing your own thing is definitely a cheaper option. But cheaper is not always better and if you want a clearly structured and motivational fitness and/or nutrition programme that’s about changing lifestyle habits permanently and not just a short term fix then Personal Training might be the way forward for you.

I will take you through everything from the initial fitness questionnaires where I will gain as much insight as possible as to why you feel you need help, and to what your goals are, through to fitness tests where I can gauge what fitness level you are at (you can’t reach goals if you don’t know where you started). I will then build you a programme designed for your needs which will hopefully progress over time. Most of my Personal Training takes place in and around your home so all you need is an adequate space to train in (you don’t need a big space). If there is a park or playing field close by then this will definitely be utilised. If you are from the Chorley area I also have access to a completely private and fully equipped fitness studio located within a Physiotherapy clinic. This is a fantastic option if you can’t train at home for whatever reason.

When you come to choose your way forward make sure that your decision is based on what I can help you achieve rather than the cheaper option where you might not have the guidance and expertise to help you along the way.

If you wish to contact me regarding Personal Training sessions then please get in touch either by email at info@matthollandfitness.com or ring me on 07912 754088.

May 2012 be a Happy & Healthy New Year.

Matt Holland

Hi All

2011 was a fantastic year for Matt Holland Fitness. Business has been fantastic and I have helped a lot of clients achieve their fitness goals that they wouldn’t necessarily have been able to achieve had they trained alone. This, of course is the reason why I am in this business and it gives me great pride when people come to me and thank me for helping them.

2012 promises to be an even better year. Personally I am very excited as I will be developing new areas into the business and bringing in specialised training for clients who are in rehab from illness such as heart attack, stroke & depression as well as also working with people with disabilities like Down Syndrome. I will also hopefully be doing my bit to help reduce the number of obese individuals in the local area by educating them on the need for a balanced and structured nutrition and exercise programme. All this will be set up through the individual or through local GPs and hospitals.

If it’s general fitness, weight loss and nutritional advice you’re after then don’t worry as this side of things will be business as usual and I will be looking to build on my already fantastic client base over the next 12 months.

2012 should be a very motivational year for people wanting to get fit and healthy. The world will be watching the UK in the Summer Olympics and we need to show that we have a fantastic attitude towards health & fitness. I for one will be doing my part and hopefully you will also by joining up with me early in the New Year.

If you have any questions whatsoever or would like to book in for a FREE CONSULTATION please get in touch on 07912 754088 or you can email me at info@matthollandfitness.com. I cover all areas within a 25 mile radius of Chorley including Preston, Wigan, Bolton, Blackburn & North Manchester.

Here’s hoping you all have a very HAPPY NEW YEAR and that 2012 will bring you all the happiness and everything that you wish for.

Matt Holland