Marvin Murphy Fitness Coaching

The Summer Hustle is here! 🙌

☀💪The Summer Hustle will help you transform your fitness journey and put you on the path to being happier, healthier, fitter and stronger.

Join the Hustle dedicate yourself to this course and just imagine where you will be in 6 weeks time! 👊

What can you expect from The Summer Hustle?

• Gym and home training programs all with video demonstrations
• A full nutrition plan, including meal plans, recipes and guide
Closed community Facebook group
• Weekly check-ins for accountability
Weekly challenges
• Weekly zoom calls to answer questions, there will be different expert guest
speakers each week.
• Live fitness classes (by Vikki Gamblin)
• Live pilates classes

🏆 And of course no challenge would be complete without prizes for the winners!

You only have until 7pm tonight Monday 9th May to sign and get your early bird discount.

Sign up closes at 7pm Friday night but if you sign up today before 7pm you can join the Summer Hustle for just £69!

https://mailchi.mp/thefitnesshustle/thesummerhustle

🚪Doors to 6 week The Summer Hustle open Monday 9th May!

They will close again 7:30 Friday 13th! 👻 this is to allow me the weekend me to concentrate on the course and get everything ready! 💪🏻😁

📢 I also have another announcement it has been confirmed that will be taking the live fitness classes! 🙌🏻

Vicky runs some of the most in demand classes around and is at the very top of her game as far as trainers go! So it is something if a coup to have her on bored!

If you haven’t seen any of her classes yet go check her out!

What else can you expect from The Summer Hustle?

• Gym and home training programs all with video demonstrations
• A full nutrition plan, including meal plans, recipes and guide
Closed community Facebook group
• Weekly check-ins for accountability
Weekly challenges
• Weekly zoom calls to answer questions, there will be different expert guest
speakers each week.
• Live fitness classes
• Live pilates classes

🏆 And of course no challenge would be complete without prizes for the winners!

📧 Join the mailing list in my bio for information and upcoming specials offers 😁

⏰ It’s time for a change!

Since lockdown and recent events I’ve had a lot of time to thing about my business and the direction I want it to go in.

MWellness was originally setup as a health and wellness company for the workplace.

So as the direction of my business has changed, I also feel that moving forward I need a brand that will better connect with the fitness business and the people I want to help.

Obviously a brand is just a brand and it won’t effect the way I train and help my clients but a felt I needed a clearer path and a new brand would help me do that 😁

So I introduce to you The Fitness Hustle! 💪🏻👊🏻⚡️

I have a lot of amazing and exciting projects coming up so keep your eyes peeled!

See you soon!

It's nearly springtime and that means the days are getting longer and we should be seeing more sun! 🤞☀️

Sunlight interacts with proteins in the skin converting them to vitamin D3 so getting in the sun can have many health benefits.

Just be careful if it's hot to protect yourself also! Wear sunscreen if you will be exposed for a prolonged period of time.

Cheers! 🥂

Ever wondered how many calories are in your faverote drinks when you go out?

I've put together a little list of some of the most popular drinks and how many calories are in each of them 😁

So now you know!

☑️ Don't forget to save this for your reference and tag your drinking buddy too!

👍 5 Tips to help you track your progress

- Measure
- Photos
- Weigh
- How your clothes fit
- How you Feel (the most important)

Don't just concentrate on what the number on the scale is there are plenty of ways to track your progess.

👊🏻 The doors are now open for the 7 day kick start challenge. 😁
We kick off and kick start on Monday 7th of March.
Doors close Saturday night so make sure you sign up now!

💪🏻 Whether you need a kick start to your fitness in 2022 or you just want to have some fun while getting a little fitter.

🔗 Click on this link and join up now! https://mailchi.mp/25a160c619b9/7daykickstartchallenge

📱You will receive a link to a private Facebook group, where you can ask questions and interact with other challengers.

🏆 There will even be a prize for the challenger who puts the most effort in and/or gives the most value to the group with posts and interactions!

So join up and we can smash the challenge together next week 💥

Something a bit different for pancake day
Healthy Vegan pancakes 😁
Combine, oat milk, oats and banana 🍌in a blender add pinch on baking powder give it a wiz 🌪 and pour into a hot pan.
Boom 💥 Easy!

Free 7 day fitness challenge 😁💪🏻

If you have been wanting to get your fitness journey underway in 2022 and it just hasn’t happened yet, this could be the kick up the arse you need! 🦵

Or just join and have a week of fun and getting a little bit fitter! 👊🏻

There will be a Facebook group where you can ask any questions about the challenge or anything you like and you can help motivate the others in the group.

🏆 There will even be a prize for whoever puts the most effort into the challenge and/or engages the most in the group!

Look out tomorrow for when you can sign up! 👍🏻

The number 1 mistake people make when trying to lose fat is that they think they can outrun a bad diet.... Literally! 🏃🏻‍♂️ Endless cardio is not the key to fat loss.

Nutrition is the most important thing when trying to lose fat, you can't out-train a bad diet.
A lot of the fitness apps and fitwatches will massively overestimate how many calories you are burning so be careful there too!

Anyway, I'm not saying don't bother with going to the gym or doing cardio it is so important for a happy healthy lifestyle.
I'm saying make sure you get that diet right! 🥑💪🏻

If you need any help with your diet send me a DM 😁

When finding the cause of pain specifically during training, the cause of pain is rarely at the site of the pain.

Each joint will have a direct impact on other around it. When you start to develop imbalances, these will have a knock on effect and can cause pain at another site.

So you keep hearing that you need to be in a calorie deficit to lose fat.

But you’re not sure how many calories you need or how to manage them.

Download my free calorie counting Bible you will have all the information you need to start tracking and losing fat.

Need to Kick start your fitness in 2022❓

Soon I will be running a free 7 day fitness challenge to help you get in the right frame of mind so you can get fit for the summer! 👊🏻

Keep your eyes peeled more information coming soon! 🙂

🏋🏻‍♀️ People think the hardest thing about fat loss is getting to the gym and working out.

❌ It's not.

It's the easy part!

🥑 Creating a healthy balanced diet, with healthy habits and a good relationship with food, now that,s where it gets hard!

The best advice I can give you is small steps.
One thing at a time, start making those small habits today and keep making those changes and sticking to them every day and you'll be amazed at the progress you can make.

So start now! 👊

So what are MACROS??

🥘 Macronutrients or 'macros' are the body’s three main sources of nutrients in food.
They provide us with energy and help the body in many of its vital functions.
Each one is essential to have in our diet in order to lead a healthy life.

The 3 main macros are:

🍗 Protein (4kcal per gram)
🍠 Carbohydrates (4kcal per gram)
🥑 Fats (9kcal per gram)

This post shows some examples of foods rich in each. 👍🏻

☑️ Don't forget to save this for your reference!

So this is personal 👊🏻

This is my transformation, this is me proving to myself what I can do. Getting my headspace right and then getting my body to a place that I knew it could be.

This transformation had a lot to do with me changing my eating patterns and developing healthy eating habits.

Along my journey, I developed skills and tricks which now help me, help my clients have their own transformations and journeys.

Do I look like this right now? Nope!
Now don't get me wrong I'm still as fit, strong and healthy as I was in the right hand photo, but staying that lean takes a lot of dedication to a certain diet and that's something which over the last year or so, I have not been willing to do

and that's ok.

For me, it was a journey I needed to do for me.

Something I realised along the way is, the things I needed to do to get that six pack fu***ng sucked! 😂

I think what people need to realise is that you can be fit and healthy and strong but also you can indulge from time to time, enjoy yourself, just do it in moderation and it might just mean you don't have that six pack all the time 😉

You want to look good in time for the summer?

Start now! 👊🏻

Imagine how good you're gonna look if you don't give up between now and then?? 🤯

If you're not sure what to do or need help, give me a shout and I'll help put you on track 😁

Thrust me you'll thank yourself in a few months! 🙌🏻💪🏻

- Small group PT is when a small group of people (up to 4) come and have personal training sessions with me together.

- You will still receive the same benefits as you would with 1-1 PT, such as a personal progressive training plan, technique and form correction, training and nutritional advice and accountability.

- The other benefits of training in a group are that you will be joined by other like-minded individuals who have similar goals. Together you can help encourage and motivate each other.

- Something I have really noticed in the classes I have done is the difference a little comradery can make. It can really help push people to stay on track and smash their goals.

- Another benefit is that the cost is split! ☺️ So personal training can become affordable if it may not have been before!

💪🏻 There is a common misconception especially amongst women that as soon as they pick up some weights they're going to become really muscley and bulky.

❌ Well that's simply not the case.

Yes, there are some women who have a lot of muscle but you need to understand that that takes an enormous amount of dedication to not only their training but also their diet and lifestyle (sometimes even body enhancing drugs).

🏋🏻‍♀️ So why should you lift weights?

💪🏻 Strength
OK a little bit obvious but lifting weights will make you stronger! Being stronger will make your life easier in everything you do, from just moving around the house to lifting and moving things at work.

🔥 Burn fat
Not only will you burn calories when you are training but having a higher muscle percentage will mean you burn more calories at rest also, win, win!

🦴 Increased bone density
Weight training will increase the amount of minerals within your bone tissue, forming denser stronger bones and helping stop bone-related diseases such as Osteoporosis.

👙 Leaner appearance
Being 'lean' or 'toned' is just an increase of muscle mass alongside a decrease in body fat. Muscles don't 'tone' they just increase or decrease in size.

🦸‍♀️ Better posture
Bad posture is quite often caused by weak or imbalanced muscles. As you train you will strengthen your weaknesses and can address your imbalances correcting your posture.

😁 Improved self confidence
This is the one I think is the most important on the list and the result I am most happy to see with my clients. As you train and become fitter, stronger and your body starts to change, you will probably find your self confidences skyrockets.

💚 Overall health
Not only will you get all the benefits mentioned above your health will improve as a whole. Your BMR (metabolism) will increase, your cardiovascular health will improve, your immune system will become stronger and you can lower your blood pressure.

👊🏻 So there you have it start lifting weights and go smash it! 💪🏻

💧 Everyone knows it's important to drink lots of water and to stay hydrated.

But a lot of people still don't drink enough water during the day.

So let me explain to you why it's important to stay hydrated!

💦 Water helps regulate body temperature by dispelling heat by moving fluids around and through sweating.

💦 Staying hydrated keeps your tissues and joints lubricated and keeps an optimum amount of moisture around the organs helping protect them from damage.

💦 Water helps your kidneys remove waste from your blood. Cleansing the body

💦 After water is absorbed into the bloodstream it helps with the breakdown of nutrients. It is also absorbed into the large intestine helping to regulate bowel movements.

🤓💧 To work out how much water you should drink take your body weight in KG and divide it by 30.
Example: 77kg = 2.5 litres a day

So now you have no excuse! Drink your water! 😁💧

🥯 A 'calorie' is actually a unit measurement. Referring to the amount of energy people get from the foods that they eat.

🏃‍ As well as exercise, calories are also used up as we perform day to day tasks, from moving about to breathing, even thinking! When we eat and drink more calories than we burn, our bodies store the excess energy as fat.

⏰ Over time this will cause us to put on weight. However, if the calories you get from your diet are insufficient to cover your daily needs, your body is forced to draw on its own energy stores to compensate and you will lose fat as a result.

⚫️⚪️
In black and white, in order to lose fat, whether it's to get into that dress you've bought for that wedding or to get more shredded so you can gain more muscle definition, you need to eat fewer calories than you burn.

This is known as being in a ‘Calorie Deficit’.



#

has had an amazing journey.

She had struggled with her weight and confidence on and off for few years when she decided to make a change.

Now, I cant take credit for all of this amazing transformation.
Linsey had done an amazing job of loseing weight before we started training together and her progress was amazing to see.

Together we started working on losing that last bit of bodyfat and getting her strong and powerful.

The results have been amazing.

Linsey is seriously strong, her technique is amazing in nearly everything she does and she has lost that last bit of body fat.

She also now has created healthier habits so her progress is sustainable and she ALWAYS shows up.

But what I am most proud of is seeing her attitude shift from just wanting to lose some weight, to wanting to be as strong and powerful as possible and f**k what anyone else thinks! She really is a warrior! 💪🏻

Keep moving forward, just turn up, every day. ➡️

Progress isn't made in one day.

Hit the gym today, come home and look in the mirror you won't see a change.

Start eating healthy today and the odds are the scale won't change. 🥦

But do it again tomorrow, and the next day, and the next and keep going?

And the change will come. It wont be easy but it will come. 💪🏻

Don't stay where you are move forward.

💪🏻 Why online personal training?

With peoples lives getting busier and busier, sometimes finding the time to train with a personal trainer or even just getting to the gym can be nearly impossible.

If this is the case for you then online personal training might be more for you.

There are loads of advantages to getting an online personal trainer and training online is easier than you might think.

- Flexibility
The great thing about online personal training is that it’s completely flexible around you. Do you want to train Saturday afternoon in the gym? Or would you rather go home and train after dropping the kids off at school? Or maybe you travel a lot for work.
Once I set your training program you can exercise whenever and wherever you like, with the confidence that you’re following a plan designed around you and your goals.

- The same level of service
Just like training in person. I can work with you to develop a program perfectly tailored to you and what you’re looking to achieve and that goes way beyond just general advice.
I'll help you target the areas of your body you want to work on and you’ll be following my proven methods in your exercise and diet to get stronger, fitter, healthier and happy. We will have regular communication and check-ins so I will be able to constantly guide you, adapt your plan on a regular basis to reflect your progress and push you towards your goals.

- The results are the same
The end result will be the same.
It will take a certain level of discipline but as long as you follow my fitness programs and nutrition guidance you will hit the goals you have set as if I was there with you in person.
I will make sure you are completely confident in what you are doing.
You will have video guides or all the exercises and I will be there to guide you and answer any questions you have along the way.

👍🏻👊🏻 Sound good?

Then what are you waiting for?

📱 Call me, text me or send me a DM with the message 'GET STARTED' and we can, well...... get started!

*t

In response to a request on yesterdays post, here are the calorie counts of all the high protein veggie options.
I hope that helps 😁👍🏻

Protein is essential to help your body repair and maintain itself.

- It helps the body create and repair our skin, muscles, hair, blood, hormones and organs. It makes up around 18-20% of our bodyweight, only water is more plentiful 💧

- Whether you’re training in the gym 🏋️‍♀️or trying to lose weight 📉, protein has an important job to play.
Try and consume between 1g and 2g per kilo of bodyweight depending on your goals.

- Here are some of the best sources of high protein foods to help you get your recommended daily allowance 👊🏻

✅ Remember to save this post so you can find it again later!

🌱 Vegetarian and vegan diets can struggle a little more finding food sources that are high in protein.
So I've listed a few here, enjoy!