get holiday ready fitness

Minimise the f*ck it attitude before the holiday disaster

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Let’s be honest – how many of you have took the attitude of – ‘fuck it’ – when it comes to getting holiday-ready? Probably all of us right? But, how do we minimise the impact?

How do we enjoy the weeks prior to our holiday, but still look in damn good shape when we hit the pool?

Firstly, are you tracking calories or logging food in anyway shape or form? No, first problem! If you don’t know what you’re putting in you’ve got no chance of succeeding. This doesn’t have to be using MFP or any other form of app. If you have an understanding of what food you eat, you can understand where you can make small sustainable changes to your *DIET* to get the results you want!

*DIET* Your every day consumption of food, we all have a diet. If we choose to restrict our said diet, that is a calorie restricted diet. So if any of you reading this email are within earshot of myself and I hear you utter the words “I’m going on a diet” I’m going to stick my foot up your arse!

Secondly, have you or can you increase your output to use more calories daily. Most people track/monitor steps and movement via watches/fitbits/phones etc so you should be able to see your movement fairly easily. If you don’t or can’t track just make little notes of your movement throughout the day/week/month. What to do next? Increase that movement… Pretty simple, but really effective.

Last little point, find something new or challenging to do that will give you the last little kick up the arse you might need to, A. Look shit hot on holiday and B. Minimise the changes you’ll see when you get back from your holiday.

If I can help or you want something a little more in depth, don’t be shy! Contact me today and we can talk more about your situation and how I can help get you in the best possible condition for that beach!

personal trainer altrincham

Invest in yourself for 2019

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It’s that time of the year again.

The time where we say to ourselves and each other how quick this year has gone and how it seemed like just yesterday it was January.

During the “It’s that time of year again” rant, we often think of how the last year has panned out for us. Did it go as well as you wanted? Did you reach the goals you wanted to achieve?

Well, in this article, I’m going to give you a few ways to invest in yourself for 2019. If you follow these tips, you will be guaranteed to have an awesome year ahead of you!


Banish Negativity

Surrounding yourself with negativity and toxic people will kill your vibe. It’s as simple as that. It will have an impact on everything – from your relationships to your work and most importantly, it will affect you within.  

It’s sometimes hard to swallow, but people don’t realise the simple fact that their negativity comes from the people around them. Well, with the New Year coming up, it’s time to banish those negative people from your life. That doesn’t mean you should hold a grudge or argue with others, on the contrary, you should forgive and let go.

Surround yourself with the positive people in your life, who want the best for you. This way you will grow.


Pick up a new book…or two.

Stimulating your brain and imagination is great for keeping you focused and positive – and one of the best ways to do this is with reading.

It’s something we all wish we did more of, so why don’t you just…do it? I totally understand that time can play a factor – I mean, we are all super busy with hectic schedules. But, picking up a book an hour before you go bed will help you relax and wind down from the day. If you are commuting, you can read on your way to work in the morning and stimulate your brain for the daily tasks.

The choice of book is up to you! You can find many motivational books on Amazon, if you’re looking for something along those lines.


Start working out

Exercise is a great resource for injecting positivity and confidence in your life. I mean, you probably knew that already, right?

Getting round to making fitness a habit can be a tough task. But, it’s extremely rewarding. You will feel more energetic, your mind will be more focused and you will feel confident within yourself.

If you find it tough making the gym a weekly routine, then invest in a Personal Trainer. We are personal trainers in Altrincham, so, if you’re close by and wish to give us a trial, contact us!


Final Thought

Quality of life should not be overlooked. If something, anything will make you happier, it’s probably worth doing. Pursue the things that will make you a happier, more engaged person!

It’s Worth It In the Long Run

personal trainer altrincham

9 ways a personal trainer can help you

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Being a Personal Trainer in Altrincham, we come across many different people, who are looking to achieve many different goals – from fat loss to building more muscle and everything in between.

But, how does having a personal trainer in cheshire help you reach your goals? What do they actually do? We hear these questions a lot:

“What will a personal trainer do differently that I cannot do for myself?”

So, today I’m going to give you 9 ways a personal trainer can help you reach your goals. This way, you will know the answers before you step foot into the gym! Win-Win.

What are we waiting for…


We know our stuff!

Let’s start with the most obvious – education. At PT360, our trainers have spent many years studying the body, mind, health and fitness. So, with this being said, we know the exact techniques you need to reach your goals.

Over the years, we have had many people come to us asking what they’re doing wrong, why they just can’t seem to shift that damn holiday weight.

The reason you aren’t reaching your goals is because you aren’t educated enough. Which is where we come in. At PT360, we don’t just give you a diet plan or a fitness program and say “Use this!” – we educate you. This way, you can make your new health kick your lifestyle and keep improving everyday.

You avoid injury.

Following up from the educational side, having a local personal trainer will help you do the correct exercises in the correct form.

Everyday, we see people in the Altrincham gym performing exercises incorrectly. Not only is it not helping them achieve their goals, it’s also giving them a huge risk in getting injured!

Injuries not only keep you out of the gym for a while, they can also be life-changing. When you tear ligaments or injure your back/neck, it doesn’t just heal from a couple of days on the sofa with a hot chocolate. No. It takes time and – in some cases – require surgery.

Why risk your body? We are experts in perfecting your form, which means you will get results at maximum speed as well as avoid injuring yourself.


We can help with specific goals.

Let’s face it, everybody is different. Some wish to lose fat but are nervous of the gym, others wish to bulk up like the hulk and compete. We all have different goals and this means one thing, we all have unique requirements.

As personal trainers in altrincham, we see different clients with totally different requirements every single day. It’s not only our job to help you smash your targets, it’s also our job to ensure you’re comfortable with what you’re doing.

With each client, we create a new program – totally unique to them. This way we cater for your specific needs. Nobody is the same. You need something that will maximise you!


They Help You Set Realistic Goals

When it comes to your goals and targets, everybody wants to achieve them fast – like yesterday fast! Whether it’s lose weight for an upcoming wedding or build muscle for the beach, we all want it now! It’s just our nature.

Some “Trainers” (we use this phrase reluctantly!) will tell you that losing 14lbs of fat in 30 days is doable…if you use them and them only. Then, once the 30 days have passed, you will realise it’s a bigger task than you thought, and if you don’t hit them then you may be discouraged and backslide.

At PT360, we are realists. If you come to use with a goal of losing 14lbs in 14 days – we will tell you the truth. It’s impossible. Well, at least without surgery!

What we will do, however, is show you how to lose the weight safely and lose it for good. Remember, this isn’t just a fad diet or get ripped quick program. We give you a lifestyle change that will make you more happy, confident and healthy forever.


They Can Help With Specific Goals, Such As Training For An Event

As well as helping their clients set realistic goals, Personal Trainers are the perfect tool to help you achieve a specific goal. This is ideal for those who are training for a specific event, or need to achieve a certain level of fitness before they are able to do something they really want.

For example, if you have a bucket list with ‘Skydiving’ on it but are over the maximum weight, then hiring a Personal Trainer to assist with helping you lose weight is a great start to achieving this goal. Or if your goal is to be able to run a marathon in six months, then hiring a Personal Trainer to put you on the right track could be all you need to complete a marathon.


They Hold You Accountable

Let’s take a second to be honest. How many times have you said to yourself you’re going to the gym tomorrow and not gone? How many times have you told yourself “The diet starts on Monday!” and then it’s Tuesday and you’re eating a takeaway?

Don’t worry, it happens all the time – we’ve all been there. But, this is where your personal trainer can help. At PT360, we are critical to ensuring that you commit and stick to your fitness goals and health program.

If you have a personal training session tomorrow, then you are far more likely to go than if you are just telling yourself you will go gym alone.

A personal trainer brings you discipline and will make them workouts a part of your daily routine.


No more wasting time!

When it comes to gym-goers, there are two types of people:

1) Those who walk in, spend 10 minutes on one machine and then slowly make their way to the next, before pushing out 5 bicep curls and then leaving.

2) Those who have a plan in mind, and go with a purpose. They generally have a set amount of reps they do in sets of two or three, and they’ll know exactly what they’re doing on each machine.

Honestly, which one are you? If you feel it’s the first one, then it’s time to get a personal trainer, who can help change your mindset and give you a program you can follow. What’s the point in going to the gym 3 times a week, if you aren’t actually progressing?

If you want results, then we can help.


They Improve Your Mental Health

Your mental health is just as important as your physical health. Scientific studies have shown that physical exercise can help with mental health issues such as depression, and that it is a recommended part of treatment by many medical health professionals.

Having a Personal Trainer to help with your exercise plan when you suffer from mental health problems can help with motivation, with choosing the right exercises to release the most endorphins, and also just to finally have somebody who can help.

As mentioned earlier, everybody is different and we are more than happy to sit with you and talk about your goals.


We become your new best friend!

And finally, probably the most important benefit – we become your new best friend! When you exercise with your Personal Trainer, you will be telling them about your week, how work is going, how the date went on Saturday night, and everything in between. It’s just normal!

As I’ve mentioned a few times in this article, we aren’t just the stereotypical trainers, who are here to turn you into bodybuilding beasts! We are here to help you improve your overall wellbeing and make you happy with both your body and your mindset.

If you’re stressed, tell us all about it. We want to know as we can then workout how to help improve this. Maybe we need to change your diet plan to bring you more energy etc.  

There are many ways a personal trainer can benefit you.

Feel like you’re ready to get started? Simply fill out this form and we will contact you to discuss your goals and how we can help.

weightloss manchester

Find anything other than the f*cking scales

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Every personal trainer fears the dreaded words, ‘I just want to lose weight’! Its surprising how few words can make an individual want to curl up in to a ball in the middle of a consultation and cry uncontrollably, but it really does. Why? Its just so basic and so little thought has gone into it, and it makes you as an individual question the potential clients real motives and that’s when the fun starts.

Then we move it on, we converse more and can start talking about the more important things. Straight away the first thing any personal trainer will do is look at what you want to achieve, once that’s been established its about looking in to the best methods of monitoring progress along the way, as you’ve probably guessed from the title, it should never be the scales… STAY AWAY! There’s clearly several options you could look in to, but most importantly must be how you look and feel, I don’t care what anyone says, if you’re coming to the gym for body composition reasons (change in body shape) you want to look and feel better. That being said, get your camera out and take those progress pictures at regular intervals in your training programme, keep everything consistent and watch your body shape change. Small disclaimer here, your body shape will only change if you put some effort in, if you can’t be arsed nothing’s going to happen, so you can save your gym membership fee and sit on your backside at home watching television, happy days!


Having touched on what I feel is the most important we can go in to some of the more measurable ways of tracking progress, lets begin with body fat percentage. There’s a few ways to measure body fat some accurate but pricey and then some not so accurate but a lot cheaper. Unless your made of money as they say stick with the cheaper option and use it as a guide and take it with a pinch of salt also. The most common way is the bioelectrical impedance machines in the gyms, you stand on a platform hold a couple of handles and follow the instructions. At the end of the ‘test’ you get a result/estimate of your body fat percentage and 9 times out of 10 most people will take it as the holy grail, word of warning for you all use it as a guide and you’ll be fine, do not get hung up on it and measure it all the time, otherwise it becomes just like another set of scales and you’re always targeting something rather than looking and feeling decent. Then we can move on to the measuring tape, the good old-fashioned measuring tape.


Sometimes sticking to basics can be the best thing for it, its easy, its quick and its pretty easy to do on your own with out anyone else to instruct or help you. Again, with anything that contains numbers and is a target/goal that is based round numbers it is easy to get hung up on what we perceive to be a bad week, month or year.

The big thing to take from this week’s article or blog which ever you prefer to call it is that numbers are not the only thing that matters when it comes to the results you want to obtain. If you look in the mirror naked and think, Jesus Christ I look shit hot, do you really care what you weigh, what your body fat percentage is or lastly how many centimetres your thigh is? Id hazard a guess at no you wont care, and I’ll hazard a guess at if you’re getting compliments along the way they’ll make you feel way better than the scales ever will.

One last thing from me, FUCK THE SCALES!

Liam Duffy

weight loss manchester

The harsh reality of why you keep failing to hit your weight loss targets

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As a personal trainer this is the bread and butter of the industry, I’d say roughly 90% of the gym population want to lose weight or as many calls it ‘TONE UP’, it’s that simple. How many of them achieve the goal they set themselves, your guess is as good as mine. But one thing I do know is there are a few reasons why people regularly fail, if you’re reading this you may have even fallen foul of one of these to be listed or even all of them!


Let’s get to it then, number one, you just don’t have any patience or perseverance what so ever. It’s very cliché but it’s the truth, and if at any point I hurt your feelings I won’t apologise because it probably needs someone like me to stop feeding you the bullshit your friends and family do. Back to my original point, you want everything now and that just won’t happen, for example you’ve spent months and months eating, drinking, partying doing whatever the hell you like and then suddenly you click your fingers, go to the gym for one week and expect to look like a God(dess). Sorry, MATE, that doesn’t happen and if it did we as a nation (Great Britain) wouldn’t be up shits creek without a paddle when it comes to an obesity problem.

Moving swiftly on, number two, you don’t know what a calorie is, you don’t know what a calorie does, you don’t know even know how to spell calorie… Until you just read it three times over! So, without the science and to keep it simple, your body has a set number of calories per day you can consume from food and drink to help you stay alive, then a set amount for you to maintain weight and then above or below this amount you will be in a deficit or a surplus. In a deficit and you will lose weight, in a surplus and you will gain weight, how you get there is up to you whether that’s eating less or more, training less or more but one way or another you must know (roughly) how many calories you are consuming and how many calories you are expending per day… If you don’t, then I’ll explain it clearly, you’re fucked!

Im going to keep this short and sweet as its my first ever blog post and 90% of people have already stopped reading, opened a new page and wishing for that 2 minutes back of their life. Number 3, you think that CARDIO is how you lose weight! How wrong can one individual be, cardio will help you get in to a calorie deficit by burning anything from 1 up to infinite numbers of calories of the days, weeks, months and years of your training, but it wont mean anything if you still stuff your face full of food and drink and over consume on the calories. Cardio is merely a tool to help you towards your goal, it changes your energy balance and gets you closer to that calorie deficit but the number one thing you need to do to hit your goal is simple… Be patient, persevere, and control your calorie input against your calorie output.

Thanks for taking the time to read my first ever blog post, short and sweet hopefully. If there’s anything I can address each week then send a message over on the contact form or via the social media channels that are scattered over the website itself.

Until next week, seeeee yaaaaaaaa

Liam Duffy