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Dear <<First Name>>, welcome to the Spring newsletter


Dear <<First Name>>,

As the saying goes 'Better late than never'. The past couple of months have been hectic for the team at The MPH Method. With visits to Glasgow, Rome and Geneva the team are still pushing the boundaries in ethical health and fitness transformations, and trying to change people's lives for the better.

In this issue we bring back our successful Bootcamps, introduce our lovely new nutritionist and as always offer you up a great article AND top tips (this quarter the focus is on building better biceps!)

I hope you all enjoy our content and don't forget to visit us on our social media pages.



"How To Make 2014 Matter"

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'Small Steps, Giant Gains'

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'Fitness trainer faces court over training sessions in royal park'

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'This month, we meet three of London’s finest fitness experts to find out the latest, smartest ways to get in shape.'

Read more




We welcome a new Sports Massage Therapist to the team

One of the UK's leading Sports Massage Therapists - Sarah Dewey has joined our team. Among a huge array of Hollywood A-Listers Sarah is offering her unique skill set to the luxury of your home. See more about Sarah here.

Cut our Supplement Prices!!!

We have now reduced ALL our supplements even further from retail price. We've also added new products from PHD Nutrition, Optimum Nutrition, USP Labs and Grenade. Get ordering now folks!

Champion Jockey - A P McCoy

We are currently in talks with champion jockey - A P McCoy as he is about to launch a new health and fitness range. We have been called upon for our expertise in the area. More to come in the near future so watch this space.

We welcome a new nutritionist to the team

We now have the wonderful Rosie Millen from Miss Nutritionist who has joined our team. You can see more about Rosie in the staff section at the bottom of the newsletter.


Follow Us

If you are a social media addict or someone who just wants current health & fitness news we have a number of avenues where you can follow us for current updates, news, competitions and offers.

Follow the links below to access all our avenues:

Twitter here
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LinkedIn here
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Why Women Need To Lift Compound Heavy

Ive recently had a heated debate with a female client of mine about this hot topic in the fitness industry. It became clear to me the unbelievable misconception of female weight lifting and actually how much people listen to whats written in the media.  I thought it only appropriate, considering a high population of our clients that are female, that we should write an article to give our views on the subject.

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5 Ways Of Obtaining Bigger Biceps

I bet if I asked most men and women in the gym, what body part they'd like to be bigger, I'm fairly sure the answer would be along the lines of arms. The thing is, bigger and 'toned' arms are really not that hard to get, but why do so many people fail to obtain a nice strong looking arm?
  1. Stage 1 - Do more Pull Up/Chin Ups than you do bicep curls: The load on the bicep from a pull up far outweighs any bicep curl. Varying grip positions also help in targeting the stubborn parts of the bicep and forearm.
  2. Stage 2 - Elbow Position: Most people do not lock their elbows into the sides whilst doing standing bicep curls. Make sure that your elbows never leave your side and you'll immediately feel the difference!
  3. Stage 3 - Rotate the hand: When performing the bicep curl rotate the hand away from you at the top of the position (near the face). This will help squeeze the last bit of the bicep and targets the inner top head of the bicep.
  4. Stage 4 - Gymnastic Rings: Now this isn't for everyone but I can guarantee if you start playing around with pullups/muscle ups or rotations on rings your biceps will increase drastically.
  5. Stage 5 - Low Rep High Rep: Hit a bicep exercise heavy for 6 to 8 reps then hit a different exercise for the bicep for 15 to 20 reps. Watch your arms explode!



Caroline Bullen

Weight: 70kg
Height: 5ft 6
Body Fat: 22.77%
Goal: Increase Fast Twitch Strength & Power
Time: 4 months
First 8 Week Training Split (strength focus):
Sunday: REST
Monday: Full Body Strength & Conditioning
Tuesday: LSD - Bike
Wednesday: REST
Thursday: Full Body Strength & Conditioning
Friday: REST
Saturday: LSD - Run

Caroline has competed in an extensive list of endurance events including running the Edinburgh, Berlin and London marathons, cycling L'etape du Tour and open water swimming events at Hampton Court, the Henley classic and the London Duathlon.
Caroline came to us for a new stimulus that required her to be stronger and more powerful. Whereas her focus had been on long distance events, we have been gearing her up to be more competent for short distances including 'fixing' some biomechanical issues without losing her endurance fitness. Caroline plans on doing the Edinburgh marathon again and also the London 100 later this year.




Rosie Millen

Rosie Millen has trained at the renowned Institute of Optimum Nutrition graduating with a Diploma in Nutritional Therapy, she is a fully qualified nutritionist therapist. She is also a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) which is the professional body for nutritional therapists and a member of the Complementary and Natural Healthcare Council (CNHC). Rosie has a strong passion to help people achieve better health. She believes that by improving your diet and lifestyle you are in a better position to achieve anything you want in life. Rosie says “You really are what you eat. I want to help people to realize that as much as possible. We should never underestimate the power of food as medicine”.Her desire to spread the word about the connection between diet and the way we feel, think and behave is the very reason she set up her own business (Miss Nutritionist) immediately after graduating in 2010. Since then, customers have been inspired to seek nutritional help from Rosie in order to guide them towards achieving better health. To see more about Rosie please go here.




'The difference between TRY and TRIUMPH is a little UMPH'

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Telephone: +44 (0)208 748 0514

The MPH Method 67 Colwith Road Hammersmith, London W6 9EZ United Kingdom Unsubscribe

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