Marvyn Bailey is based in Porth, South Wales his skills as a personal trainer cover all avenues of fitness from fat loss, sport training to muscle gain and definition.
Nutrition is a key area that Marvyn focuses on.
Operating as usual
“When I started working with Marvyn, I weighed just over 15 stone and was a size 16. I’m now just over 10 stone and a size 10, just turned 40 and I feel great! Better than I did in my 20’s.
My typical breakfast used to be cereal or porridge, a sandwich for lunch and maybe a ready made curry, rice and naan bread in the evening. Whilst we did cook at home, this usually had some high-carb element to it, such as rich, cous-cous, pasta or bread.
Marvyn tought me that changes to our diet could be made that didn’t involve counting points, weighing ingredients and other tedious ‘chores’. For example, we’ve substituted sweet potato for white potato, cauliflower rice for normal rice, and coconut oil for vegetable oil. A typical breakfast now is mixed berries, nuts and greek yoghurt. For lunch maybe an omelette, or homemade soup, evening meal something like Cajun spiced salmon, vegetables or homemade curry with cauliflower rice.
My physical exercise before was generally limited to my work. I’ve since been training with Marvyn twice a week.
I enjoy training at the private studio, the equipment is great, everything we need is there, the sessions are always different, we have never done the same session twice.
He has brought the best out in me, his style and methods have worked wonders. He taught me that if I am prepared to put the work in, the results will come – and they have”
Now that we are coming out of the restrictions in Wales, now is the time to re - concentrate on your Nutrition, Health & Wellness!
Great to be able to put new and returning clients through their paces this week!
Limited spaces left for 1:1 clients training out of the studio in Porth.
Do you have a sweet tooth? Most of us will overindulge at times, especially around the Christmas period. But the more sugar we consume, the more we want.
However, the good news is that people can break the sugar addiction in 10 days. Here’s how.
What’s holding you back from training with weights?
#1 – Lifting Makes Ladies Bulky
This may be the biggest myth holding women back from lifting, and it needs to be addressed. Anyone who has been lifting and strength training for a while knows that lifting with heavy weights doesn’t bulk you up. In fact, those really big guys pushing it in the weight section have worked very hard, spending hours and hours there to get so bulky. They eat seriously restricted diets and a ton of protein to get there.
A typical person doing a few weekly sessions of heavy weight lifting will not get bulky. What you will get is leaner and more defined. The real result of moderate weight training is losing fat and developing muscle tone.
#2 – Gyms are Intimidating
Women interested in starting weight training, but who are intimidated, really need the right guide. A good trainer to teach form and set up a reasonable starting routine that builds and develops as she gets stronger is the key to helping her feel more confident. Lifting is for everyone and is scalable, even for beginners who are coming straight from doing no training at all.
At my private studio I can teach you the most effective ways to train correctly, you will gain the skills and knowledge to give you the confidence to walk into any gym & put a session together without feeling like your out of place.
#3 – Little Weights Are Enough
Some women will say they already lift, but its not as beneficial as heavy lifting. Of course, this is relative and different for everyone, so it is important to figure out an appropriate place to start. Heavy lifting means using weights that allow you to do eight to ten reps in a row.
#4 – Lifting is Not for Older Women
Of course the ranges of motion and the weights used are likely to be smaller for older clients, but they still can and should lift. As we get older we lose both muscle and bone mass and lifting can slow or or even reverse that. Studies prove post-menopausal women found that those who engaged in twice-weekly, high-intensity strength training increased bone density, muscle mass, strength, and balance.
Lifting is for kids and teens too!
Throwback from me putting Lilla through her paces at one to one gym
Garden finishes at the stables development in Trehafod… big enough for a game of rugby 🏉
Looking forward to listening to the warriors new book 📕 🏉 🏴
MB Fitness Training Studio in Porth
Happy Birthday Danielle 🥂###
Plot 2 complete
For all your niggles, aches and pains. Contact Felicity 💪🏻
Looking Forward to training old and new clients once the lockdown has eased. During the lockdown I've been planning lots of horrible sessions to torture you with. We will be mixing it up with some Hiit, Boxing S & C and of course Tabata.
Scaffolding down, render drying out, the door canopy is to be fitted, driveways and landscaping next
at the stables development in Trehafod
The studio was looking a little clinical, I asked Tom to add a touch of colour. Top job tee2sugars 👍🏻👌🏻
New addition exterior downlighting at the studio
Some new additions to the studio....needed this Dyson Pure Cool Fan...especially this week 🥵
MB Fitness studio in Porth... here is some of the kit we have. 1:1 and buddy sessions available.
New studio in Porth is almost there... more equipment coming this week including squat rack, concept 2 rower, spin bike, weight plates... Message for more details regarding training with me.
Train with me 1:1 at the private new studio in Porth.
Buddy training also available, small group training to start soon...
Nothing like an evening run by the coast 🌊 🏃♂️
If you need anything moving, Ritaz is your man, great service from him today, great help with a tricky and heavy bit of machinery, very professional. 5* 👍🏻
Shoulder & Bicep Workout 💪🏻
Give this circuit a try - 40 seconds on each exercise 20 seconds rest, move onto the next, once you complete all exercises rest for 60-90 seconds and repeat circuit for 4 rounds 💪🏻
Squat, curl into shoulder press
Close grip press ups
Alternate jump lunges with pulse
Sprints on bike or body weight high knees with a burpee.
X 2 sets
Some great variety of classes to do with Andy who has a wealth of knowledge and is a top coach, great price for his classes too, so your win win 💪🏻
Intermittent Fasting for Beginners - by Marvyn Bailey
Intermittent fasting is the ancient secret of health. It is ancient because it has been practiced throughout all of human history. It’s a secret because this powerful habit has been virtually forgotten.
But now many people are re-discovering this dietary intervention. It can carry huge benefits if it is done right: weight loss, reversal of type 2 diabetes, increased energy and many other things. I have produced this beginner’s guide you can learn everything you want to know about it.
Introduction – A Natural Part of Life
Intermittent fasting – isn’t that starvation?
No. Fasting differs from starvation in one crucial way. Control. Starvation is the involuntary absence of food. It is neither deliberate nor controlled. Fasting, on the other hand, is the voluntary withholding of food for spiritual, health, or other reasons.
Food is easily available, but you choose not to eat it. This can be for any period of time, from a few hours up to days or even weeks on end. You may begin a fast at any time of your choosing, and you may end a fast at will, too. You can start or stop a fast for any reason or no reason at all.
Fasting has no standard duration, as it is merely the absence of eating. Anytime that you are not eating, you are fasting. For example, you may fast between dinner and breakfast the next day, a period of approximately 12-14 hours. In that sense, fasting should be considered a part of everyday life.
It is perhaps the oldest and most powerful dietary intervention imaginable.
Consider the term “break fast”. This refers to the meal that breaks your fast – which is done daily. Rather than being some sort of cruel and unusual punishment, the English language implicitly acknowledges that fasting should be performed daily, even if only for a short duration.
Fasting is not something ridiculous and over the top, but a part of everyday, normal life. It is perhaps the oldest and most powerful dietary intervention imaginable. Yet somehow we have forgotten its fantastic power and ignored its therapeutic potential.
Learning how to fast properly gives us the option of using it or not.
How Does Intermittent Fasting Work?
At its very core, fasting simply allows the body to burn off excess body fat. It is important to realize that this is normal and humans have evolved to fast without detrimental health consequences. Body fat is merely food energy that has been stored away. If you don’t eat, your body will simply “eat” its own fat for energy.
Life is about balance. The good and the bad. The yin and the yang. The same applies to eating and fasting. Fasting, after all, is simply the flip side of eating. If you are not eating, you are fasting. Here’s how it works:
When we eat, more food energy is ingested than can immediately be used. Some of this energy must be stored away for later use. Insulin is the key hormone involved in the storage of food energy.
Insulin rises when we eat, helping to store the excess energy in two separate ways. Sugars can be linked into long chains, called glycogen and then stored in the liver. There is, however, limited storage space; and once that is reached, the liver starts to turn the excess glucose into fat. This process is called De-Novo Lipogenesis (meaning literally Making Fat from New).
Some of this newly created fat is stored in the liver, but most of it is exported to other fat deposits in the body. While this is a more complicated process, there is no limit to the amount of fat that can be created. So, two complementary food energy storage systems exist in our bodies. One is easily accessible but with limited storage space (glycogen), and the other is more difficult to access but has unlimited storage space (body fat).
The process goes in reverse when we do not eat (fasting). Insulin levels fall, signalling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.
Glycogen is the most easily accessible energy source. It is broken down into glucose molecules to provide energy for the other cells. This can provide enough energy to power the body for 24-36 hours. After that, the body will start breaking down fat for energy.
So, that the body only really exists in two states – the fed (insulin high) state and the fasted (insulin low) state. Either we are storing food energy, or we are burning it. It’s one or the other. If eating and fasting are balanced, then there is no net weight gain.
If we start eating the minute we roll out of bed, and do not stop until we go to sleep, we spend almost all our time in the fed state. Over time, we will gain weight. We have not allowed our body any time to burn food energy.
To restore balance or to lose weight, we simply need to increase the amount of time we burn food energy (fasting). In essence, fasting allows the body to use its stored energy. After all, that’s what it is there for. The important thing to understand is that there is nothing wrong with that. That is how our bodies are designed. That’s what dogs, cat, lions and bears do. That’s what humans do.
If you are constantly eating, as is often recommended, then your body will simply use the incoming food energy and never burn the body fat. You’ll only store it. Your body will save it for a time when there is nothing to eat. You lack balance. You lack fasting.
Benefits of Intermittent Fasting
Fasting’s most obvious benefit is weight loss. However, there are far more benefits beyond this, many of which were widely known in ancient times.
The fasting periods were often called ‘cleanses’, ‘detoxifications’, or ‘purifications’, but the idea is the same – to abstain from eating food for a certain period of time for health reasons. People imagined that this period of abstinence from food would clear their bodies’ systems of toxins and rejuvenate them. They were more correct than they knew.
Some of the proven physical benefits of fasting include:
• Improved mental clarity and concentration
• Weight and body fat loss
• Lowered blood insulin and sugar levels
• Reversal of type 2 diabetes
• Increased energy
• Improved fat burning
• Increased growth hormone
• Lowered blood cholesterol
• Prevention of Alzheimer’s disease (potential)
• Longer life (potential)
• Activation of cellular cleansing (potential) by stimulating autophagy (a discovery that was awarded the 2016 Nobel Prize in medicine)
• Reduction of inflammation
Fasting offers many important unique advantages that are not available in typical diets. Where diets complicate life, fasting simplifies. Where diets are expensive, fasting is free. Where diets can take time, fasting saves time. Where diets are limited, fasting is available anywhere. Where diets have variable efficacy, fasting has unquestioned efficacy. There is no more powerful method for lowering insulin and decreasing body weight.
Different Ways to Fast
Shorter fasts (24 hours)
This involves fasting from dinner to dinner (or lunch to lunch). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2. This means that you are still eating daily, but only once during that day. This would generally be done two to three times per week.
Dr. Michael Mosley popularized this variation in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.
This involves fasting for the entire day. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. This is generally 36 hours of fasting. This provides more powerful weight loss benefit. The other great benefit is that it avoids the temptation to overeat dinner on day 2.
You can fast almost indefinitely. Generally for fasts greater than 48 hours, I recommend a general multivitamin to avoid micronutrient deficiency. The world record for fasting is 382 days, so going 7-14 days is certainly possible.
Common Questions and Answers About Fasting
Who should NOT fast?
You should not fast if you are:
Underweight (BMI < 18.5)
Pregnant – you need extra nutrients for your child.
Breastfeeding – you need extra nutrients for your child.
A child under 18 – you need extra nutrients to grow.
You can fast, but may need supervision, under these conditions:
If you have diabetes mellitus – type 1 or type 2.
If you take prescription medication.
If you have gout or high uric acid.
Won’t fasting put me into starvation mode?
No. This is the most common myth about fasting. In fact, the truth is just the opposite. Studies conclusively show that fasting increases basal metabolic rate.
Can I exercise during fasting?
Yes. You should continue all your usual activities, including exercise, while fasting. You do not need food to provide energy for exercise. During this time, your system will burn body fat for energy. Excellent!
What are the possible side effects?
There can be a number of possible nuisance side effects. Here’s what to do if you encounter them:
Constipation is common. Less going in means less going out. You don’t need medications unless you experience discomfort. Standard laxatives can be used to help.
Headaches are common and tend to disappear after the first few times on fasts. Taking some extra salt often helps mitigate such headaches.
Mineral water may help if your stomach tends to gurgle.
Other possible side effects include dizziness, heartburn and muscle cramps.
Why does my blood sugar go up during fasting?
This is due to hormonal changes that occur during fasting. Your body is producing sugar in order to provide energy for your system.
How do I manage hunger?
The most important thing to realize is that hunger passes like a wave. Most people worry that hunger will continue to build until it is intolerable, but this does not happen. Instead, hunger comes in a wave. If you simply ignore it and drink a cup of tea or coffee, it will often pass.
During extended fasts, hunger will often increase into the second day. After that, it gradually recedes; and many people report a complete loss of hunger sensation by day 3-4. Your body is now being powered by fat. In essence, your body is ‘eating’ its own fat for breakfast, lunch and dinner and therefore is no longer hungry.
Won’t fasting burn muscle?
No. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases fat breakdown to provide energy. Excess amino acids (the building blocks of proteins) are also used for energy, but the body does not burn its own muscle for fuel.It would be a long stretch of the imagination to think that our bodies store energy so carefully in the form of glycogen and fat only to burn muscle when it is needed.
Fasting has been practiced for thousands of years without difficulty.
Here are my top tips for intermittent fasting?
• Drink water
• Stay busy
• Drink coffee or tea
• Ride out the hunger waves
• Don’t tell anybody who is not supportive that you are fasting
• Give yourself one month
• Follow a Paleo based diet between fasting periods. This reduces hunger and makes fasting much easier. It may also increase the effect on weight loss and type 2 diabetes reversal, etc.
• Don’t binge after fasting
How do I break a fast?
Gently. The longer the fast, the more gentle you must be. For short duration fasts, eating too large a meal after fasting (a mistake that we have ALL done, myself included) will usually give you a stomach ache. While this is not serious, people learn quickly to eat as normally as possible after a fast.
Isn’t it important to have breakfast every morning?
No, it’s not. This is an old misconception based on speculation and statistics, and it does not hold up when it’s tested. Skipping your morning meal just gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it is often easiest to skip it and break your fast later in the day. Learn more:
Can women fast?
Absolutely. The only exception is women who are underweight, pregnant or breastfeeding. Other than that, there is no reason not to fast. Women have problems during fasting, but so do men. Sometimes women do not get the results they want, but that happens to men, too.
Women have fasted for thousands of years without incident. Studies show that the average weight loss for women and men who fast is similar.
Isn’t fasting the same as reducing calories?
No. Not at all. Fasting reduces the time you spend eating and addresses the question of ‘when to eat’. Calorie reduction addresses the question of ‘what to eat’. They are separate issues and should not be confused with each other.
Fasting does reduce calories but it’s benefits extend far beyond that.
Will I lose weight?
Absolutely. It is almost inconceivable that you will not lose weight if you do not eat.
I call fasting ‘The Secret of Weight Loss’ because it is one of the most powerful dietary interventions for weight loss, yet it has been almost completely ignored it in recent years
Our expert team represent the best in the industry. Their depth of technical and scientific knowledge is evident in our style and approach, both from a diet and fitness perspective.
Clients train with us because our results speak for themselves. We’re not about the latest fads and trends but tried and tested methods founded on the latest industry thinking, with our clients at the heart.
We do not judge or critique but work with each person to find a solution that is unique to them. Following an initial consultation (focusing on diet, fitness and lifestyle) our programmes are underpinned by fundamental philosophies which provide the stimulus for our clients to achieve great results.
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I recently graduated from my dance course and have started up my own classes! I teach the ages between 3 and 11 but if they are not in this age range just pop me a message! I also do dance fitness classes
local friendly tackle shop supplying baits and tackle
Porth Harlequin Ladies - Miners Hub is a Welsh Rugby Team based in South Wales. We are an over 18’s women’s team, we train Monday 7:00pm - 8:30pm @ CF39 9TW. All abilities are welcome! Please drop us a message with any questions.
Mountain bike coaching For the uk Get the most out of your riding Learn to jump, Improve your skills and techniques Fully qualified and insured.
Part of Rhondda Cynon Taf Council’s inclusive Leisure for Life membership. Rhan o aelodaeth gynhwysol Hamdden am Oes Cyngor Rhondda Cynon Taf.
All classes are cancelled for the foreseeable until it’s safe for us to come back and have some fun � love and miss you all so much ���###X
Spindrift is a ground floor holiday apartment with spectacular panoramic views over Newquay Bay and only minutes walk from the beach.