Telephone: 01925 813966
Mobile: 07960 231178

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A review of the annual holiday snaps with the scales starting to creak at near 18 stone and my half-century looming onthe horizon inspired me to get “fit4fifty.”Having previously been on a diet, which nearly killed me – quite literally, I decided it was time for some urgent action and enlisted the help of personal trainer Paul Mason.

Having a busy lifestyle in the media industry alongside being chairman at Warrington Town FC, means convenience meals and late night eating are nearly always the order of the day! My first dieting experience in my early 30s left me in hospital with gallstones and an operation, which didn’t quite work out, resulting in emergency surgery and accidentally over dosing on morphine! That diet involved cutting all fatty foods out of my diet – which effectively caused my gallbladder to pack in. A second diet in my 40s saw me shed a couple of stone but as soon as I ended it the weight, as it does for many people, piled back on.

Now with a proper diet plan recommended by Paul, who runs Cheshire Personal Training, which includes a 30 day de-tox, cutting out all processed foods, caffeine, chocolate, bread and alcohol, I am determined to achieve my goal of shedding nearly three stone – and most importantly keeping it off and getting myself fit4fifty! Paul has more than 30 years experience in the health and fitness industry. This will involve a new fitness regime, which I can work around my busy schedule and a healthy diet 80 per cent of the time. If I stick to this I am told the weight will stay off – especially after re-booting my metabolism, which had become very sluggish, with the de-tox. As well as improving my health I also intend to improve the wealth of two local charities I am involved with, The Tim Parry Foundation4Peace, where I am a patron and the Warrington Disability Partnership, where I am a trustee. By going public with my campaign it will help me retain focus and hopefully inspire others to get themselves back into shape






Date 30/06/12
Assessment Result
Height  (cm) 189
Weight  (kg) 11817.12
B.M.I 31.1
Rest HR 67
Body Water % 56.1
Bmr 2750
Waist to Hip Ratio  
Body Fat Skin Fold  
Body Fat Bio Imp 23,5
Lean Tissue %  
Visceral Fat % 7
Chest 48
Hips 43
Waist/Abdomen  A45.5W
Upper Arm 14
Forearm 12
U. Thigh 23.8
Calf 16.5
  • Why is Water so important?
    1. Water-Why it’s Important & How to Improve Intake

    Importance of Water

    Water is essential to good health and the most essential nutrient. Adults are recommended to drink 2 litres a day.

    Your body’s thirst mechanism isn’t a good indicator of the body’s actual need for fluid especially if like me your consume copious amounts of coffee.

    Your real need for fluid precedes your feeling of being thirsty. Hence it’s important to be ‘forward thinking’ in drinking water.

    Water is important –

    • helps regulate body temperature
    • plays a role in dissolving solids, helping organ function
    • transports nutrients around the body
    • and we often mistake hunger for thirst


    So I would like you to drink at least 2 and preferably 3 litres of water a day.


    A simple way to achieve this, if you have a tendency to forget like I do.

    • If you are awake 15 hours. Take three bottles of water. 1 litre each.
    • Mark each with 5 horizontal even lines i.e. divide the water into 5 sections. You can use a permanent marker for this.
    • Now you have the amount of water you need to drink each hour to total 3 litres a day.
    • Set your mobile alarm to ring every hour, as a reminder to drink the water.

    Do this every day until drinking 3 litres of water becomes a habit.


    Stay Fit Stay Well


  • Paul Mason paul-mason

    Position: Director / Senior Personal Trainer

    Year of Birth: 1965

    Services: Personal training, Sports Fitness, Functional Training, Weight loss, Body Tranaformation, Body Building, Kettle bell Trainer, Strength Conditioning, Olympic Lifting coach, Powerlifting, Nutritional Advice & Guidance, Smoking Drug Alcohol Cessation and exercise prescription,

    Qualifications: Register of Exercise Professionals Level 3, Personal training Diploma level 3, Wright Foundation GP Exercise referral level 3, Crossfit level 1 Trainer, Advanced Gym Instructor Level 3 Gym Instructor Level 2, Nutrition & Weight Management Level 3, Training In Different Environments Level 3, Personal Training Level 3, International Master Personal Trainer,  Client Appraisal & Physical Assessment Level 3, Sports Conditioning Level 3, Diabetes & Obesity Level 4, Management of Chronic Back Disorders Level 4, NHS Smoking Cessation Counsellor, Drummond Kettle Bell Trainer, Drug Alcohol Counsellor, Sports Nutrition level 3, Circuit Training, Spin Instucter,

    Previous occupation: Armed forces | Correctional Services

    Favourite quote: “Pain is just a useful tool to let you know that you are alive!”

    Experience/Interests: Family, sport, health, triathlon, rugby, boxing, body building, cooking, music arts & culture and many more!

  • Chris Brennan

    chris-brennanI’ve been in the fitness industry for just over 3 years now but have physically active from a young age. I started to work at my local gym as a fitness instructor homing my skills and learning about the industry itself, whilst there I started my level 3 PT course and became a full qualified PT in Febuary 2013 and from that date I became a employee at Masons Fitness.

    I’ve been helping people in the fitness industry for over 3 years, various different training styles including;

    • Outdoor Group Sessions
    • Personal Training
    • Small Group Personal Training
    • HITT Training
    • Spinning
    • Weight Lifting
    • Strength Conditioning

    started my qualifications in 2011, in that time I’ve gained these qualifications:

    • Level 2 fitness instructor
    • Level 3 Personal Trainer diploma
    • Spin instructor

    A year into my PT career I am to go into strength and conditioning side of things

  • Rebecca Johns

    1289913_686769751352939_2013495146_nAnother successful Paul Mason Fitness client who followed the 21 Day Detox Plan

  • Paul O’Brian – Senior Personal Trainer IMG_3298

    IMG_3298Position: Senior Personal Trainer

    Areas Covered: Cheshire, Manchester, Stockport

    Year of birth: 22.02.1979


    Home, gym and outdoor based personal training, Body transformation, Strength Conditioning, Sports specific Conditioning, Fat Loss, Body Building Competition training, bespoke nutrition plans, Program design.


    Personal Training Level 3 including Nutrition and weight management, Certified Physical Preparation Specialist – USA qualification – Defrancos Gym New Jersey, Training for Warriors Level 1 and level 2 – International Certification, UKSCA – olympic lifting and speed and agility certifications from workshops


    Rugby league, boxing, nutrition, films, all things training, health and fitness, seeing new places, holidays.

    Favourite Quote:

    Winners never quit and quitters never win!



    Kim Scanlon: PT Client  – I am a 55 year old woman who has tried every fad diet, food programme and fancy exercise machine going…. and guess what….I’m still overweight !!

    Unhappy I knew I had to find a sustainable solution to get me into shape once and for all.  Paul Obrien was recommended to me and 8 weeks in I am a different woman. 21lb lighter and a passion for training I never imagined I would have.  No treadmills or fancy machines just a consistent exercise programme showing me improvements each week.  My diet is also transformed and I feel great. For the first time in my life I feel confident that I will reach my goal – I already feel fitter and healthier than Ive done in years.  I won’t be wasting my money on slimming clubs and gym membership I will be seeing my mission to fitness out working with Paul and I know I will reach my goal.

    Susan Barker: PT Client –‘Happy Valentines Day, I’ve bought you 10 sessions with Paul O’Brien a personal trainer’. These were not the words I was expecting from my beloved this year. However, I can honestly say it’s been life changing.  I had been moaning about feeling and looking flabby/overweight for years, I could no longer use the excuse of ‘I’ve had a baby’ as she’s now 5 years old! The thought of going for runs, hours on a cross trainer and doing spin classes filled me with dread. Being a full time working parent makes things even harder. I wanted noticeable results within the limited free diary time I have. That’s when I met Paul O’Brien and things changed for the better. I explained my situation inclusive of the fact I have a twisted pelvis. Paul listened and adapted every exercise to suit me and my ability. I hadn’t been to a gym for 13 years prior to seeing Paul. I won’t lie and say it’s easy but after every session I know it’s been worth it. Here’s the good bit, I’m now 20lb lighter, 2 dress sizes smaller and I feel healthy. I now look in the mirror and like what I see. This is all the motivation I need.

    Josh Summersgill: PT Client – I once said to Paul, “Is there anything harder for me to do?” to which he replied, “There is always something harder to do, try 1000 burpees!!”. I have trained under Pauls guidance and followed his training programs for well over 5 years now, dating back from the days of Total Fitness. As a direct result of working with who I can only describe as “The most knowledgeable Person I have ever met as regards to the fitness industry” I have been able to physically push myself and achieve things that I never thought I would be able to do, from being able to deadlift nearly 3 times my own bodyweight, to being able to complete Martin Rooney’s Mantathalon Challenge with full marks!

    As an individual, not only is Paul extremely knowledgeable and experienced, he is very genuine and approachable guy. Being the over enthusiastic young trainer that I am, I probably ask Paul over 20 questions a week regarding training and dieting, and every time without fail my queries are always answered.

    So to anyone who has either trained for many years, or who is just beginning, I would recommend you get yourself down to Primal Strength & Conditioning. With the combination of Paul O’brien’s wisdom, the greatest equipment I have ever seen let alone used, and a fantastic almost one big family like atmosphere, there is no goal to high…

  • I have achieved what I never thought I would – enjoying exercise!

    10007419_538448146275598_1821280116_nI’d already lost a lot of weight last year when
    I realised that exercise was the key to losing more and keeping it
    off.  But how could I do that?  I’ve always hated exercise.  How
    was I going to change that after 53 years of inactivity?

    I contacted Paul Mason and we had a long chat about my diet and what I needed
    next.  I started training with Jonathan twice a week at home.  At
    first I was out of breath after a short run but at least I was doing it!
    Gradually I’ve done more and more and loved it – even going to the gym for
    sessions which I said I would never do.  Everyone has been so supportive
    and friendly.  Jonathan varies the exercises all the time so I’m not bored
    but am challenged to improve and try harder.  And because he doesn’t shout
    but encourages I have achieved what I never thought I would – enjoying
    exercise.  Besides that I’ve reached my target weight, I’m changing shape
    and getting fitter week by week.

    It’s been a great experience.  I now do 3 sessions a week and look forward
    to every one.  I’d definitely recommend Paul and Jonathan no matter what
    your ability.

  • Mike Does the Trick mike

    Due to osteo-arthritis restricting my movements, I am not as active as I used to be and as a result have put on a lot of weight. I contacted Paul Mason and after a indepth consultation he assigned me a personal trainer who would best suit my needs.

    I have been training with Mike Jones for 12 months now, and have managed to lose one stone. Mike knows how hard to push me during my good spells, and adjusts the exercises accordingly when I’m going through painful ‘flare ups.’ I am delighted with the results achieved and will be continuing training during 2014 as the more weight I lose, the more mobile I become, and that’s very good news for my joints.

    Elaine Carlin

  • Just Finished your Detox and worried about reintroducing Coffee? 21-day-detox-cover2

    1655061_768344026528844_1239754742_n[1]Organa Gold Coffee

    What is Ganoderma Lucidium?

    Ganoderma Lucidium, or the “Reishi Mushroom” has been used for 4000 years as a medicinal herb.  It originates in China where it was first used exclusively by the Emperor and the most wealthy in society.  It was treasured for its health benefits and was known even then to enhance the immune system greatly.

    It is the most potent alkalising food in the world.  This is important as an acidic body environment contributes to many health problems.  In one study by the National Organisation on Health the Ganoderma was termed the “mushroom of immortality”.  It was listed to have properties to treat liver conditions, kidney inflammation, high blood pressure, arthritis, insomnia, bronchitis, asthma, gastric ulcers, arthrosclerosis, low white cell count, diabetes, anorexia and cancer.

    Weight Loss & Diabetes

    The herb has been shown to enhance insulin sensitivity and decrease the whole body serum glucose level.  It also prevents death of the pancreatic beta cells (the cells that make insulin) and enhances beta cell regeneration.  Ganoderma also reduces the liver’s production of sugar, further helping to control blood sugar levels.  It has also been shown to increase the rate at which the body metabolises fat aiding weight loss.

    A private clinic in the USA has been using the Organo Gold coffee (containing Ganoderma) to great effect with diabetic patients due to the natural way the herb works with their bodies.

    Brain & Heart Health

    Ganoderma is a powerfu antioxident and studies have shown that ganoderma will preserve both brain and heart cells.  The herb provides over 150 natural antioxidents to fight free radicals in the body.


    Ganoderma is extremely effective at preserving the mitochondria within our cells which are responsible for 94% of human energy.  This is why people who consume Ganoderma experience elevated energy levels.

    Strengthens Immune System

    It has well documented anti viral and anti cancer properties.  It is therefore used as an immune stimulant by people with cancer and HIV and has been shown to boost general immunity as well as combat cancer cell proliferation (spreading of cancer cells around the body).  A study in Nutrition and Cancer 2011 found the herb is an effective anti inflammatory breast cancer therapy.

    Improves Blood Circulation and Lowers Stroke Risk

    Ganoderma is a nitric oxide facilitator.  Nitric oxide is a natural blood vessel dilator which has been proven to improve blood circulation.  The research linking nitric oxide to heart health won a Nobel prize.  It is highly effective at inhibiting thrombosis and is 20-30 times more powerful than aspirin in preventing a clotting induced death.

    Liver Health

    Ganoderma intake was shown to significantly reduce liver toxicity.

    Energy and Sleep

    The stress management effect of this herb gives you more energy and has also been shown to improve sleep.  Your body’s energy is smoother over the course of the day and stress hormones are reduced.  Theses effects help the balance of sleep and energy.

    Improves Sexual Function

    Due to the circulatory benefits of the nitric oxide, facilitated by the herb, Ganoderma has been shown to improve sexual function in both men and women.

    How Can I Benefit?

    Organo Gold uses the delivery system of black coffee or drinking chocolate.  Black coffee is the healthiest system as it contains no sugar.  The ganoderma in Organo Gold is 100% certified organic.

    It is recommended that you take the black coffee with coconut oil to start your day.


  • 10 Bad Approaches to Weight Loss safe_image

    Avoid these approaches if you want sustainable  weight loss results.

    10. Starving Yourself With a Very Low-Calorie Diet

    Drastically cutting down your caloric intake using a crash diet is not only difficult to maintain (leading many people to quickly rebel by consuming copious quantities of chocolate bars and pizza) but it often leads to significant weight regain once you start eating normally again.

    9. Dieting in General

    Anytime you lose weight after dieting, it leads to biological changes in your body that can actually encourage you to regain the weight. Specifically, levels of the hormone leptin, which is involved in feelings of satiation, fall, while the hormone ghrelin, which tells your body it’s hungry, rises. These altered hormone levels, which can make you feel hungrier than you did before, persist for more than a year after dieting-induced weight loss!
    8. Making Yourself Throw Up

    Self-induced vomiting is used by children as young as 10 years old as a form of do-it-yourself weight loss. Very bad idea, as not only is this a sign of eating disorders such as bulimia, anorexia and binge eating, but chronic vomiting causes many serious health conditions, including chronic inflammation of the esophagus, irregular menstrual cycles, dental erosion, esophageal tears, burst blood vessels in your eyes, dehydration, and potassium depletion that can lead to fatal disturbances in heart rhythm.

    7. Laxatives

    Some people believe taking laxatives can help them eat whatever they want without gaining weight. This is not true, as most of the calories are already absorbed from your food before it reaches the end of your intestinal tract, so using laxatives is not an effective weight loss strategy. Plus, long-term use of laxatives can lead to dehydration, potassium depletion, or an unresponsive bowel. Chronic use can also make your body dependent on laxatives, so that when they are stopped constipation, gas and bloating may occur.

    6. Diuretics

    Often referred to as “water pills,” diuretics work by ridding your body of water. While this may make you feel less bloated and more “trim,” the benefits are deceiving because it’s only water weight, not real weight loss. Long-term use of these pills is dangerous and can cause kidney damage and kidney failure, and electrolyte or salt imbalances that can cause a fatal disturbance to your heart rhythm.

    5. Diet Pills

    The various over-the-counter and prescription diet pills were never really meant to be a long-term solution to weight loss, as the weight typically comes right back when you stop the treatment. Plus, in some cases the pills only lead to a weight loss of 4.5 pounds (up to about 22).

    There’s a reason why some of these medications are not even approved for long-term use, and that’s because they come with a variety of side effects — from the mildly annoying cramping, gas and diarrhea to reduced absorption of vitamins and minerals and, in a more serious turn, stimulation of your sympathetic nervous system, which can increase your blood pressure, heart rate and risk of heart attack.

    4. A Low-Fat Diet

    In case you haven’t heard, cutting fat from your diet is not likely to help you lose weight – cutting carbs will, however. In one study, those following a low-fat diet took nearly twice as long to lose 10 pounds as those following a low-carb diet (70 days versus 45 days, respectively). Then there was the Women’s Health Initiative study, which involved half of nearly 50,000 women following a low-fat diet or a usual diet – and virtually no difference in weight was detected even after eight years on the low-fat diet!

    3. Eating Artificial Sweeteners

    Artificial sweeteners have been linked to health problems ranging from cancer to brain damage to kidney problems – but did you know they can also make you fat? That’s right – eating them to lose weight is probably one of the biggest myths out there!

    For instance, studies have linked artificial sweeteners to increased carb cravings, and they’re known to stimulate appetite and fat storage. Is it any wonder, then, that research has shown rats that consume artificial sweeteners consume more calories, gain more weight and put on more body fat than rats that don’t?[viii]

    2. Eating “Healthy” Fructose-Rich Sweeteners

    You may be aware that high-fructose corn syrup (HFCS) is a dietary no-no, but fructose is hidden in places you wouldn’t expect, like “healthy” agave sweeteners and fruit juice. What’s so bad about fructose?

    When you consume food and drinks made with regular old-fashioned cane sugar or beet sugar you get a perfectly balanced 50/50 match of fructose and glucose. This means every fructose molecule is bound to a glucose molecule and must go through an extra metabolic step before it becomes fuel for your body.

    When you eat a sugar that has more fructose than glucose, those extra fructose molecules go straight to your gut to be stored as extra fat.

    In fact, Princeton University researchers found that long-term consumption of HFCS in rats leads to abnormal increases in body fat, especially in the abdomen, along with a rise in circulating blood fats called triglycerides.[ix] The HFCS rats gained 48% more weight compared to those fed a normal diet! As mentioned, it’s not only HFCS that’s high in fructose; many sweeteners masquerading as health foods are too.

    1. Weight Loss Surgery

    Weight loss surgery such as gastric banding and gastric bypass is on the rise, but did you know that nearly 40 percent (that’s close to half) of weight-loss surgery patients face serious side effects like malnutrition, infection, liver failure or sometimes death? Gastric banding is so hit or miss that one in three patients experience band erosion and close to half must have the bands removed (the surgery has a re-operation rate of 60 percent!).[x]

    In order to qualify for weight loss surgery, patients typically have to commit to dietary and lifestyle modifications, and many must lose weight prior to the surgery. If you can lose weight, and make diet and exercise changes, for the surgery, you can do it to lose weight without it …
    If you have tried doing or are considering these drastic and in effective longterm soulutions to your weight loss and you want to learn How to  lose fat, improve your health, energy and maintain a life long change then contact Paul Mason Fitness  and find out about the plan that teaches you about long term fat lose and improves your health and wellbeing.

    M: 07960 21178


    W: www.paulmasonfitness.com21-day-detox-cover2



  • Ancient Spice that detoxifies your liver. 21-day-detox-cover2

    In the early days of civilization, spices were treasured not just for their value but also for their medicinal
    Today, our society relies so much on “medicines” that we’ve lost touch with the natural healing properties of spices.

    For example, did you know that cloves can help to detox your liver?

    In a study published in a US Medical Sciences Journal, researchers gave clove extract to mice that were exposed to toxic levels of alcohol.
    What they discovered is that the clove oil protected the liver from alcohol-induced damage.

    But that’s not all…   They also recorded highly elevated levels of antioxidants  as a result! In fact, it turns out that cloves have the
    highest measured antioxidant level of all spices and herbs!
    Cloves are also helpful in soothing digestive problems like gas, parasites, indigestion, and bloating.

    Heres how……

    * Add whole cloves to rice, curries, sauces, or poked into ham and poultry while it’s cooking.

    * Steep a tea bag and one whole clove to make a “detox tea”.

    * Take one drop of clove oil added to green tea each day for 3 days as part of a whole body cleanse

    Note: Periodic detoxing is the fastest way to purge harmful toxins, parasites and bacteria from your body.
    In fact, all you need is an easy 21 day detox to achieve “super-health”! 21-day-detox-cover2


    For more info on the 21 Day Detox contact Paul at


  • WOW! This cleared things up for 14 people 21-day-detox-cover2

    Hi Guys

    The Team and I were overwhelmed (and happy) with the incredible response we are getting about the 21 Day Detox FAQ. 14 more people signed up as a result!!

    We’d love to know why because we want to make sure we’re offering programs that people really value…21-day-detox-cover-PMF

    Doing a detox (a proper one) is so important for your health, and here are a few reasons why….









    FAQ #1:  Do I have to be a current client of Mason’s Fitness or Birchwood Family Fitness?

    Answer:  No.  🙂  We have several past and never-been clients joining us.

    FAQ #2:  Do I have to drink some weird concoction that tastes awful?

    Answer:  NO!  This isn’t about blasting your system and spending your weekend on the toilet.

    The 21-Day Detox is more of what is termed an “elimination diet.”  The idea is to pull out certain foods that are both addictive and toxic to your body.  That’s not to say you can’t ever eat them again.  No, we just want to give your body a break so it can heal itself internally.  When that happens we see people lose incredible amounts of weight and see huge bursts of energy!

    FAQ #3:  Do I have to take any extra supplements?

    Answer:  NOPE.  You should already be taking at least a good multi-vitamin, fish oil and a probiotic – that’s just good nutritional sense.  As for the 21-Day Detox Challenge though, there are no supplements required.

    FAQ #4:  What can I eat?

    There are plenty of delicious, everyday, common foods that you can eat.  if you join the recipes package you get access to 100’s of awesome recipes ay or via or  that you and your family are going to love!  Tracy has been fortunate enough to be the guinea pig – she’s a pretty happy camper!  🙂  The other day we had an amazing chicken dish, and tonight we’re testing out the “Spicy Birgers” while we watch a film!

    FAQ #5:  Why are you only charging £19.99  or £34.99 with access to the

    Yes.  I’ve had this one alot.  “If the program is so great, why is it so cheap?”  Honestly, there are three reasons:

    1. The 21-Day Detox is VERY DIFFERENT from what most of our clients have ever done before; probably, you, too.  We didn’t want to scare anyone off with a price that was more in line with the value (£49.95 – £99.95)
    2. We REALLY want people to experience this.  We’ve had such amazing results with it, that we want all of our clients and readers to get the same results.
    3. Honestly, for our members it’s a great service add that will give them great results and keep them coming back.  And, for non-members it’s a great service that shows the value of what we do here at Masons Fitness and Birchwood Family Fitness.

    FAQ #6:  What’s the catch with the prize?

    LOL.  There isn’t one.  The only “catch” I suppose is that you have to book your classes or Personal Training session in advance.  Fair enough?

    Hopefully, I answered YOUR question and eased any hesitation you may have with joining us for the 21-Day Detox Challenge.

    If you still have a question, PLEASE LET ME KNOW.

    Seriously, we want YOU to do the detox with us.  Even if you just do it for the knowledge.  The “challenge” part is totally secondary in my opinion.  I just added that in for an extra fun factor.  🙂

    P.S. – We’re going to do the Detox Workshop on the 12th of January at 12pm  so don’t let not being able to attend hold you back you can askthe team Questions through out the coming week and get weighed, measured, photo taken so you don’t waste time on Saturday as you need to go shopping and your cupboards should be empty of all your Christmas junk.

     Register NOW

    …and remember, we’re offering a money-back, satisfaction guarantee! recipes










    Stay Fit Stay Well      

    Paul Mason DIP, IMPT, FMS

  • New Year – Dont be any old Loser, Be A Total Loser!! Fat Loss That is!!


    On the first day of Christmas – get some exercise. A walk, a game of Frisbee, or if you’re really lucky with the weather – a snowball fight!

    On the second day of Christmas – choose healthy snacks. Fresh or dried fruit, chestnuts or crackers make a healthy alternative to chocolate, cake, or crisps.

    On the third day of Christmas – keep up your non-alcoholic fluids. water, fruit teas like camomile, peppermintand lemon& Ginger or a no-added-sugar hot squash can keep you hydrated without adding alcohol or sugar.

    On the fourth day of Christmas – get your 5-a-day! So many seasonal delicious choices; spiced red cabbage, roast parsnips, tangerines, and the good old fashioned brussel sprout!

    On the fifth day of Christmas – eat distinct, regular meals. Kick off with breakfast (and no, advent calendar chocolate does not count), and try to avoid gaps of longer than 3 hours between meals. Remember little and often.

    On the sixth day of Christmas – hide the salt shaker. So much of our processed food contains salt anyway it can be good to ask yourself if you really need to add extra salt to your meals, or better still no processed food.

    On the seventh day of Christmas – dream big. What do you want to achieve for the next year… to run a 10K? To take skateboarding lessons? Once you have your dream, start planning how to make it happen. You could book with us  your Free consultation and 30 minute taster session for Personal Training, Small group training, Bodycamp or our Dietitian service.

    On the eighth day of Christmas – listen to your belly. If you feel full, stop eating! It’s ok to leave something on your plate. Or, challenge yourself to take a smaller portion… you can always have seconds if you really need to!

    On the ninth day of Christmas – watch the caffeine. Although some people are more sensitive to caffeine than others, 2 to 3 cups of coffee (or 4 to 6 cups of tea) should be tolerable for most people. If you are habitually drinking more than this, slowly decreasing your intake will help your mood, your sleep pattern, and improve your blood pressure.

    On the tenth day of Christmas – expand your culinary horizons. Trying a new food, or making a new recipe, helps to stop food become boring and samey. Especially if you’ve been given new recipe books for Christmas! For the ultimate healthy recipes buy Paul Mason’s ONE plan cookbook or email us for FREE sample menus.

    On the eleventh day of Christmas – take the more active opportunities in the sales. Take the stairs instead of the escalator, park the far end of the car park. Zig zag across the shopping centre, and feel your arm muscles ache from carrying all those bags!

    On the twelfth day of Christmas – draw a line under any habits you may have picked up over the festive season and that you don’t want to keep. It’s ok to give away the boxes of chocolates that you were given that you haven’t even opened yet. It’s ok to hide the TV remote for a month if you feel it will give you the motivation you need to get out the house more. Get a friend to ring you every evening to ask you if you’ve reached your 12 to 14-a-day, or whether you’ve gone for a walk…. make new, healthy habits, for a New Healthy Year!

    p.s. If ‘lose weight’ is on your new years resolutions list, for the umpteenth year running, maybe you need to think about doing it differently. If you do what you’ve always done, you’ll get what you’ve always got. Paul Mason Fitness can help get you focused, give you practical and safe advice, and support along the way. And as you know by now all our staff are highly qualified and very experianced members of the Register of Exercise professionals and our dietitian is registered with the Health Professions Council, so you know the advice you’re getting is scientifically and medically sound. For 100% money back gauranteed results act now and sign up for our Total Loser Program and a Happy Healthy New Year!!

    Total Loser program 1 2014 starts January 6th at BFF.

    Open to men and women

    Beginner or regular exerciser

    5 x 1hour sessions weekly for 4 weeks

    121 support sessions…

    24/7 support

    Full detox plan

    Menus and Recipes

    Weekly weigh in and measurement.

    Guaranteed results.

    Want results like these???

    1289913_686769751352939_2013495146_n1078116_678326602197254_60541135_nphoto (2)




  • Break your Chains and Make 2014 Your Year!

    21 Day Detox Challenge

    You CAN achieve your weight loss goals in 2014, STARTING NOW…

    “Finally – a proven plan to lose weight easily,

    become healthier than ever, feel amazing and

    eliminate cravings once and for all!”


    Introducing the Masons Fitness 21 Day Detox Challenge

    January 6th 2014 – January 26th 2014


    Hi Guys

    Do you make a resolution every New Year to get fit and lose fat only to leave it too long after Xmas and then can’t be bothered? Do you really want to get healthier and finally lose that excess weight?

    Well, what’s holding you back?

    • Do you have sugar and carb cravings?

    • Do you suffer from fatigue, lethargy, depression or anxiety?

    • Do you feel like total crap (brain fog, cloudy thinking, no concentration) when you go on a “diet”?

    If you answered “YES!” to any of those questions, you’re not alone – you are one of many who struggle to lose weight and keep it off.

    You may have, in the past, worked out like a mad (wo)man and practically eliminated all fat from your diet. “Lived” on protein rich diets of egg whites & porridge oats for breakfast, tuna & rice for lunch and chicken & broccoli for dinner. You’ve probably tried more protein shakes and weight loss supplements than you can imagine…

    All the while, never achieving the long-lasting weight loss you were after. Of course you dropped weight and maybe even got super-lean but, in the end, the weight creeps back and it gets harder and harder to lose. Until now…


    To look and feel better than ever you need to learn to “kick the habit”. Did you know that sugar has been shown in recent studies to be more addictive than cocaine? Sugar is probably the worst “drug” on the market because it’s addictive, legal and encouraged…plus it’s in everything!

    But, it’s not just sugar that’s the enemy…

    Each and every day of our lives we are exposed to other harmful toxins in our food and environment. These come in the form of food additives, air pollution, plastics, skin “care” products, soaps, dry cleaning and hundreds of others.

    These toxins can lead to a host of less than pleasant problems:

    • Bloating

    • Gas

    • Constipation or Diarrhoea

    • Difficulty Concentrating

    • Excess Weight

    • Difficulty Losing Weight

    • Fatigue

    • Fluid Retention

    • Food Cravings

    • Headaches

    • Heartburn

    • Joint Pain

    • Muscle Aches

    • Sinus Congestion

    • Skin Rashes/Acne

    • Sleep Problems

    More serious conditions that may benefit from a proper detox program include:

    • Arthritis

    • Asthma

    • Allergies

    • Autoimmune Diseases

    • Chronic Fatigue Syndrome

    • Diabetes

    • Fibromyalgia

    • Food Allergies

    • Heart Disease

    • Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)

    • Irritable Bowel Syndrome

    • Menopausal Symptoms (mood swings, poor sleep, hot flashes)

    • Menstrual Problems (PMS, heavy bleeding, cramps)

    • Migraine Headaches

    That’s a pretty ugly list of issues. I want no part of any of them and neither do you…

    That’s why you need to join us on the Masons Fitness 21-Day Detox Challenge!

    Toxins enter our body through the food we eat, the water we drink, the air we breathe and the things we allow to touch our skin.

    Toxic overload can disrupt the body’s ability to naturally fight off illness. Reducing toxic overload and inflammation in the body can restore healthy functioning.

    “Now It’s Your Turn to Take Control of Your Health and Get the Body You Deserve!”

    The 21-Day Detox Challenge will give you the education, tools and support you need:


    • 60 minute detox workshop on Sunday 5th January 2014

    • 21-Day Detox meal plan that eliminates all the guesswork

      • Discover the right way to detox
      • Get an easy-to-follow step-by-step plan
      • Learn how to transition to a long-term plan and still enjoy the foods you love
    • 21 delicious recipes that your family members will love

    • Shopping lists to make shopping quick & simple

    • Online support group to ask questions, share ideas and get feedback

    • 21 Daily Tips and accountability messages to keep you on track to your goal

    • And a few other things we’re cooking up for you…

    The benefits you’ll receive when you do the 21-Day Detox Challenge are enough to get started:

    • Weight Loss

    • Better Digestion & Elimination

    • Decreased Chronic Illness Symptoms

    • Improved Concentration, Mental Focus & Clarity

    • Greater Mood and Sense of Internal Balance

    • More Energy & Feelings of Well-Being

    • Less Congestion & Fewer Allergy Symptoms

    • Reduced Fluid Retention & Joint Pain

    • Enhanced Sleep

    • Nicer Skin

    • And the list goes on…

    There are winners too……………………

    Here’s How You Win:

    1. Most Weight Lost – the contestant who loses the most weight wins. Simple.

    2. Most Weight Lost as fat % of Starting Weight – this evens the playing field and gives everyone a chance to win.

    The Winners receive a FREE Personal Training session worth £35 that is almost the same amount you invested in the Detox plan.

    Plus sign up today and receive a FREE copy of Paul Mason’s Cookbook


    Here’s How You Get Started:

    Choose which plan you wish to do –

    £19.99 without classes.

    £39.99 with 3 classes per week for 4 weeks – a saving of £20.00 as 12 classes is usually £40.00.

    Text or phone 07960 231178, facebook inbox,!/BirchwoodFamilyFitness or email to reserve your place.

    Pay for your place.

    Attend the 21-Day Detox Workshop and weighin, measurements and Photo session on Sunday January 5th 2014.

    Stick to the plan.

    Rely on the trainers for support and advice.

    Have fun and feel better!




    Stay Fit Stay Well



  • WARNING: THIS IS GROSS, BUT YOU NEED TO KNOW IT. 21-day-detox-cover2

    Pink slime is not a theory or possibility; it’s a fact. You as the consumer have a right to know the facts behind what goes into your body. Maybe you think that what you don’t know won’t hurt you, but once you know what pink slime actually is, you may think otherwise…total loser

    The Origins of Pink Slime

    You’ve heard of “cuts” of beef, right? You know the various cuts, such as:

    • Chuck
    • T-bone
    • Sirloin
    • Round
    • Rib-eye
    • Flank

    You’ve seen these cuts, in their whole form, at the supermarket or butcher shop. You know exactly what you’re getting because you can see it.

    There are nine sections of the cow  from where these cuts originate. The cow is broken down so that these nine sections of cuts can be obtained. However, the breakdown isn’t as clear-cut as you may think. It leaves behind remnants that include tissue other than the pure meat (muscle) that you can see in a whole cut such as a T-bone steak.

    These “trimmings” that result after the cow is broken down are unsightly and hang with a lot of whitish gunk.  Have you ever seen medical photos of stripped down corpses to show the soft-tissue anatomy? You can see the muscle, and then there’s this whitish, yellowish, tattered stuff.

    Well, much of the “trimmings” are made up of this other stuff, such as connective tissue, cartilage and bone. The “trimmings” mostly come from the cavity between the solid chunks of meat and the guts of the cow. These sinew bits cannot be made into a cut. The beef industry wants to sell as much of the cow as possible, to get the most for their purchase of the cow.

    These trimmings are made into dog food, no technology added. This is because the digestive system of dogs can handle a lot more insult than that of humans.

    The same stuff that’s used for dog food gets used for human food, but not before technology gets involved.

    The unsightly chunks of sinew, cartilage, bone, fascia and other musculoskeletal system innards are tossed into a centrifuge. The centrifuge spins around so fast that the centrifugal force separates the fat from whatever actual meat there is in the trimmings.

    The product, minus the separated fat, is bathed in ammonia and water to kill pathogens like E. coli. The pinkish slimy looking gunk is then drained. It’s then fed through a machine that churns out on the other end what appears to be ground beef.

    The cheapest result of this process literally goes to the dogs. What’s left after that ends up in people food.The government allows beef to contain up to 15 percent of this pink slime to “stretch” it.

    Don’t assume that the next package of ground beef, chuck or sirloin that you buy doesn’t have any pink slime in it just because the package doesn’t list ammonia as an ingredient; the government does not require the beef industry to list ammonia as an ingredient.  Thus, you can be ingesting pink slime and ammonia and not even know it. It’s in 17 percent of ground beef products.

    You can avoid pink slime by avoiding fast food burgers, plus burgers from more upscale establishments – you just don’t know what’s in them.  If you want ground meat, ask a butcher to grind up a whole cut right before your eyes.

    The secret is out: pink slime. You deserve better than to eat something with this name. To find out what else you may be eating without even knowing it, and to help rid your body of the harmful toxins that come with it, join us in our 21-Day Detox Challenge  21-day-detox-cover2                                           or Total Loser Program

    Stay Fit Stay Well      

    Paul Mason DIP, IMPT, FMS

     P.S. – Registration for the 21-Day Detox Challenge closes Monday 6th  Jan, Secure your spot AND your chance to WIN A FREE personal training session or a month’s Unlimited Classes at Birchwood Family Fitness                                                                           

    P.P.S. – If you’re not local, dom the home detox program instead.

  • 21 Day Detox ……Wednesday Wisdom……… 21-day-detox-cover-PMF

    Hi All

    My apologies for getting this blog post out late.

    Fortunately, it’s been quite the hectic week here at Masons Fitness/BFF . With Christmas, New Year celebrations and challenges, we have some new and exciting updates to our services  for 2015…..

    Anyway, today’s blog is something everyone should read.

    I spent the majority of 2013 studying nutrition and its relationship to many common health “issues” we see in everyday life. Things like:

    v  Bloating

    v  Gas

    v  Constipation or Diarrhoea (which is worse, I don’t know)

    v  Difficulty Concentrating

    v  Excess Weight

    v  Difficulty Losing Weight

    v  Fatigue

    v  Fluid Retention

    v  Food Cravings

    v  Headaches

    v  Heartburn

    v  Joint Pain

    v  Muscle Aches

    v  Sinus Congestion

    v  Skin Rashes

    v  Sleep Problems

    Or more serious concerns like:

    v  Arthritis

    v  Asthma

    v  Allergies

    v  Autoimmune Dieseases

    v  Chronic Fatigue Syndrome

    v  Diabetes

    v  Fibromyalgia

    v  Food Allergies

    v  Heart Disease

    v  Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)

    v  Irritable Bowel Syndrome

    v  Menopausal Symptoms (mood swings, poor sleep, hot flashes)

    v  Menstrual Problems (PMS, heavy bleeding, cramps)

    v  Migraine Headaches

    We have the Answer


    Have you tried surviving on cabbage soup or eating nothing but protein? Most people have tried all sorts of elaborate diets but end up either putting on more weight, having extreme cravings or feeling so sick that they just can’t continue.

    We all know that diets are tough to stick to – mainly because they are BORING and the non-diet food tastes better, right?

    The solution is simple. Make your weight loss food taste amazing and not boring – that way you can stick to it long term and vastly increase your results. You will find it much easier to stay on track.

    My 21 Day Detox plan  is not a diet at all really, just a set of sensible principles that are based upon common sense and backed up by scientific research.

    After cutting out man-made food and just eating natural and fresh food for at least 21 days, you will feel amazing and look different too. You will feel less bloated, energised and have no cravings, not to mention some impressive fat loss.

    It will leave you feeling like you have much more energy and more confident. Give it a go and keep it clean. Combine it with our Personal Training,classes and programs at Birchwood Family Fitness or our Personal Training at Home or Cottons Health Spa Knutford   and the results will be amazing.

    If you deal with, or know someone who deals with, any of the above symptoms or conditions LIKE and SHARE it with your friends and loved ones.

    Stay Fit Stay Well      

    Paul Mason DIP, IMPT, FMS

    P.S. – If you’re local, check out our timetable

    P.P.S. – If you’re not local contact us we have options.

  • Athlete Xero – Xero hour is here! Book Now or miss out! athlete-xero-3

    athlete-xero-3The time has come……

    Athlete Xero has arrived.  New Progressive Training Protocols

    I cannot tell you how excited I am about what you are to see on Athlete Xero.  In fact you will be seeing training phases, exercises and rep schemes that you’ve never seen before in any of my workouts!   (Some of you have said “do stay up at night coming up with ways to work our a**** off!)

    IT STARTS on January 6th 2014 at 8pm and there are limited places because I want to keep it very personal and pay each participant massive attention.

    When you claim one of my exclusive slots I have a plan to focus on adding 100% pure muscle and strength… whilst giving any lingering fat cells no chance of sticking around through new metaburst training workouts.  So without any more delay – please call, inbox or email me for more info.

    Stay Fit Stay Well

    Paul Mason DIP, IMPT, FMS

    P.S. If you’re one of the quick ones to jump on this opportunity and get Athlete Xero, you will get 24 x 1 hour sessions with me for £4.16 per day, book and pay to reserve your place before the 23rd of December and get this great offer for £99.

    Yes 6 weeks training and nutrition planning with 121 support for £99 if you book after 23rd it will go up to £120, still a bargain at £5 per day.

    Hurry they wont last long…………….


  • The Most Important Question I’ll Ever Ask a Client 21-day-detox-cover-PMF

    21-day-detox-cover-PMF***Monday Motivation***

    Hi Guys


    Well, we’re pretty much through 2013…

    Are you already thinking of doing your “New Year’s resolutions?” properly this year?

    Today, I want to give you a quick motivator, although it’s not going to be your typical pump-you-up speech.

    It’s actually just one question, a follow-up question I ask people when they tell me they want to “lose weight” or “tone up” or “have more energy” etc.

    The follow-up question is one simple, yet oh so powerful word – WHY?

    Seriously, WHY do you want to lose weight or tone up?  WHY do you want to have more energy?

    For example, nobody wants to just lose weight.  They want the benefits the weight loss will bring them – sexier clothes, more self-confidence, be more attractive, be a better example to kids etc.

    When you define, understand and latch on to your “WHY? explanation” you’re far more likely to achieve your goal.

    So, block off some time in your busy schedule today and really explore that question.  Write down your answer in a private place (diary, computer folder, Evernote etc.) and review it daily.  Focus on the benefits you’re GOING TO achieve.  In time, they will come to fruition.

    Stay Fit Stay Well

    Paul Mason DIP, IMPT, FMS

  • 2 Days to the start of the rest of your life! If you finally want to achieve your health and fitness goals don’t miss this! 21-day-detox-cover-PMF
    • 21 Day Detox Challenge

    You CAN achieve your health and fitness goals in 2015, STARTING NOW…

    “Finally – a proven plan to lose fat easily,

    become healthier and more energised than ever, feel amazing and

    eliminate cravings once and for all!”


    Introducing the Masons Fitness 21 Day Detox Challenge

    January 12th 2015 – February 8th 2015


    Hi Guys

    Do you make a resolution every New Year to get fit and lose fat only to leave it too long after Xmas and then can’t be bothered?  Do you really want to get healthier and finally lose that excess weight?

    Well, what’s holding you back?

    • Do you have sugar and carb cravings?

    • Do you suffer from fatigue, lethargy, depression or anxiety?

    • Do you feel like total crap (brain fog, cloudy thinking, no concentration) when you go on a “diet”?

    If you answered “YES!” to any of those questions, you’re not alone – you are one of many who struggle to lose weight and keep it off.

    You may have, in the past, worked out like a mad (wo)man and practically eliminated all fat from your diet. “Lived” on protein rich diets of egg whites & porridge oats for breakfast, tuna & rice for lunch and chicken & broccoli for dinner.  You’ve probably tried more protein shakes and weight loss supplements than you can imagine…

    All the while, never achieving the long-lasting weight loss you were after.  Of course you dropped weight and maybe even got super-lean but, in the end, the weight creeps back and it gets harder and harder to lose. Until now…


    To look and feel better than ever you need to learn to “kick the habit”.  Did you know that sugar has been shown in recent studies to be more addictive than cocaine?  Sugar is probably the worst “drug” on the market because it’s addictive, legal and encouraged…plus it’s in everything!

    But, it’s not just sugar that’s the enemy…

    Each and every day of our lives we are exposed to other harmful toxins in our food and environment.  These come in the form of food additives, air pollution, plastics, skin “care” products, soaps, dry cleaning and hundreds of others.

    These toxins can lead to a host of less than pleasant problems:

    • Bloating

    • Gas

    • Constipation or Diarrhoea

    • Difficulty Concentrating

    • Excess Weight

    • Difficulty Losing Weight

    • Fatigue

    • Fluid Retention

    • Food Cravings

    • Headaches

    • Heartburn

    • Joint Pain

    • Muscle Aches

    • Sinus Congestion

    • Skin Rashes/Acne

    • Sleep Problems

    More serious conditions that may benefit from a proper detox program include:

    • Arthritis

    • Asthma

    • Allergies

    • Autoimmune Diseases

    • Chronic Fatigue Syndrome

    • Diabetes

    • Fibromyalgia

    • Food Allergies

    • Heart Disease

    • Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)

    • Irritable Bowel Syndrome

    • Menopausal Symptoms (mood swings, poor sleep, hot flashes)

    • Menstrual Problems (PMS, heavy bleeding, cramps)

    • Migraine Headaches

    That’s a pretty ugly list of issues.  I want no part of any of them and neither do you…

    That’s why you need to join us on the Masons Fitness 21-Day Detox Challenge!

    Toxins enter our body through the food we eat, the water we drink, the air we breathe and the things we allow to touch our skin.

    Toxic overload can disrupt the body’s ability to naturally fight off illness.  Reducing toxic overload and inflammation in the body can restore healthy functioning.

    “Now It’s Your Turn to Take Control of Your Health and Get the Body You Deserve!”


     The 21-Day Detox Challenge will give you the education, tools and support you need:


    • 60 minute detox workshop on Sunday 4th January 2014

    • 21-Day Detox meal plan that eliminates all the guesswork

      • Discover the right way to detox
      • Get an easy-to-follow step-by-step plan
      • Learn how to transition to a long-term plan and still enjoy the foods you love
    •  Access to Paul Mason recipes website with delicious recipes that your family members will love for 1 month.

    • Shopping lists to make shopping quick & simple

    • Online support group to ask questions, share ideas and get feedback

    • Daily Tips and accountability messages to keep you on track to your goal

    • And a few other things we’re cooking up for you….


    The benefits you’ll receive when you do the 21-Day Detox Challenge are enough to get started:

    • Weight (fat) Loss

    • Better Digestion & Elimination

    • Decreased Chronic Illness Symptoms

    • Improved Concentration, Mental Focus & Clarity

    • Greater Mood and Sense of Internal Balance

    • More Energy & Feelings of Well-Being

    • Less Congestion & Fewer Allergy Symptoms

    • Reduced Fluid Retention & Joint Paink

    • Enhanced Sleep

    • Nicer Skin

    • And the list goes on…

    There are winners too……………………


    Here’s How You Get Started:

    Choose which plan you wish to do –

    1. £19.99  but without classes, no access to Paul Mason recipes website, Full access to 24/7 support, online forum, monitoring and stats service

    2. £34.99 without classes but with monitoring and stats service, access to Paul Mason recipes (for 4 weeks); 24/7 support from the trainers, daily tips, and online forum.

    3. £80.00 with unlimited classes per week for 4 weeks, monitoring and stats service, daily tips, 24/7 support, access to online support forum,  and with access to Paul Mason recipes website (for 4 weeks);

    It’s not over there – I will throw in a FREE download of my first cook book and ONE plan – your guide to maintaince after your detox.



    Special offer……….


    Access to normal costs £4.95 per week (same as Weight Watchers/slimmers world), that is £257.40 annually however if you purchase the detox package and yearly access package for a total of £150.00, you will save £107.40 on your subscription to 100’s of tasty and healthy fat loss recipes.

    It’s not over there – I will throw in a FREE download of my first cook book and ONE plan – your guide to maintaince after your detox, normal cost £19.99 each.  

    Plus it’ not over yet, when you subscribe you will get the following two FREE downloads of super smoothies and a Tasty Treats worth £19.99 each.



    Your Save a total of £187.36

    Text, ‘phone 07960 231178, facebook inbox!/BirchwoodFamilyFitness or email to reserve your place.

    Pay for your place.

    Attend the 21-Day Detox Workshop on Saturday 10th January 2015 at 12pm.

    Pay for place if not already done so.

    Attend weigh-in, measurements and photo session on Saturday January 10th 2015 or anytime during the coming week..

    Stick to the plan.

    Rely on the trainers for support and advice.

    Have fun and feel better!




    Stay Fit Stay Well


  • Total Loser 5 – Registration Opens Today. Start your Resolution now!!

    total-loser-collage2Hi Guys

    We are now taking Bookings for  Total Loser 5, it  starts on Monday the 6th of January

    Do you want to be part of the ULTIMATE weight loss & fitness program in Warrington. if so we will personally coach  you for 4 weeks and  show you how to make weight loss easy  and fun…so YOU can experience incredible life-changing results!

    We’ve had TREMENDOUS success with our weight loss/management programs the last 3 years, and they just get better every time.  Sarah Groves said the Total Loser program she did  “changed her life!” dropping 3 dress sizes in 4 weeks.2013-10-03 22.59.19


    P.P.S. – It’s one thing to hear the information or even know it.  It’s another to understand it and learn how to apply it.  That’s what coaching is all about… But we are in an industry that is littered with promises of instant results and magic bullets.

    We all know who won the race between the tortoise and the hare.

    Are you falling into the trap of acting like the hare and expecting immediate gratification or are you building a healthy body steadily, each and every day?

    If you’ve been reading my blogs and emails consistently by now you know…

    • Fitness is a lifestyle
    • There is no magic pill
    • Consistency is key
    • Success is in the journey

    So, why do we often fall for the false promises of immediate gratification?

    Well, successful people DON’T.

    Successful people do the things that compound over time, but you wanna know a secret?  How about three?

    1. Successful people follow a PROVEN path
    2. Successful people hire coaches
    3. Successful people surround themselves with like-minded people

    There is No magic pill that would provide instant results, but as past participants will tell you on Total Loser we will help you by giving you the knowledge, skills and support you need to give yourself a big boost to start with and keep you moving forward until you reach your goal.

    Happiness and success need to be pursued.  Pursue them with steady and consistent effort…and ask for help when you need it.  That’s what we are here for!  🙂

    During this 4 week course you’ll discover how to develop the Key Weight Loss Habits that make long-lasting weight management possible – meaning LOSE THE WEIGHT AND NEVER GAIN IT BACK…EVEN WITH YOUR BUSY LIFESTYLE!

    The Total Loser program starts on the 6th of January at 6.00am and It will run Monday to Friday 06.00am t0 07.00am for 4 weeks, your instructors will be Chris and John will support and Guest apperances by myself.

    The pre course breifing will be on Sunday 5th of January this is mandatory requirement to enrol on the program.


    We’re opening registration for Total Loser 5 Today and closing it on the 5th of January. Call me today on 07960 231178  to reserve your spot.


  • Everything changed for me

    974839_622964424400139_708613698_n[1]974124_622964714400110_296190468_n[2]“I first got in touch with Paul Mason via my old gym when I joined after being hit by a car and paralysed for a year around seven years ago. Paul really helped me learn how to spot my bodys’ limit and to strengthen my core, which in turn helped me strengthen my legs and back. After a while I stopped going to the gym due to issues at home and when I managed to start back again I had gained three dress sizes and lost all of my confidence and self esteem. I then started seeing Paul on a weekly basis and over time I made the decision to really focus on my fitness and started his Total Loser Fat Loss Program. Everything changed for me when I started the Fat loss boot camp. Not only did it give me a routine it gave me friends to share my goals with. I met some wonderful women during those 9 weeks and they all helped me to drop the weight and lifted my confidence. During that time, with what I was going through, I honestly do not think I could have done it without Paul, Neil and the other women. The support they all gave me and the improvement in the level of fitness I gained was priceless. I cannot recommend Paul Mason and his team highly enough. He is an amazing motivator, someone you can trust and gives you the support you need to reach your goals both with fitness and self image.”

  • Exercise! I am a full time Mum, CANT FIT IT IN? Think again?

    I am a stay at home mum with two boys and I needed the convenience of working out in my home! I contacted Paul Mason Fitness and after a lengthy consultation Paul assigned me Chris, as my dedicated Personal Trainer.

    My goal was to lose a stubborn stone and I did…in 6 weeks and feel great. I’m back in my pre-children Diesel jeans! Dropping two dress sizes.

    Chris was available whenever it suited and all the time via text to keep me motivated with advice on nutrition; answering my “Can I have” questions!! I would highly recommend and Mason’s Fitness Chris to anyone looking to get into shape or move to the next fitness level.

    His wide range of fun workouts set me up for goals that would bring me success in achieving the shape I wanted. The training he gave me allowed me to pinpoint certain areas as well as an all over change in my body-I am toned in places I never knew could be toned!!!:)

    He helped me to shed a total of 5.5 inches from my body. My whole outlook on food has changed for the better including actually
    eating breakfast!

    P.s… I will never again look at a tea towel in the same way!! 🙂

    Love Nic

  • Struggling for a Christmas Present – Personal Training and kick start your New years resolution early! 1396585_720225488007365_780877485_n


  • Random Fitness and Nutrition Tips

    318Hi Fellow Athletes

    No reason why these are random, just throwing them out there:

    Tip #1. Onions = Amazing Superfood… Eat onions daily if possible. I love onions and just to confirm there status as a superfoorecently, i read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.  Weird?  but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.   I’ve also read dozens of studies that correlated onions (and garlic too) with pretty impressive reductions in cancer risk.   I like to add onions to almost any meals I can think of… added to salads, in my morning eggs, in veggie mixtures with lunch or dinner.

    Tip #2. Mix up your workouts with “5-minute bodyweight exercise challenges”   This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.   You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.   Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, press ups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).  I’ve also used dumbbell swings or kettlebell swings for these 5-minute drills and they work great.   This works best by trying to do 20 or 25 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.   We’ve even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most bodyweight squats or press ups or whatever it may be in that 5 minute time period.  If you can do 100 or more press ups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, these are pretty impressive numbers.  If you try dumbbell or kettlebell swings for 5-minutes, I’ve found that anything over about 130 swings is pretty good for 5-minutes.   Whatever exercise you choose, keep track of your numbers that you get, and try to improve on them each week.

    Tip #3. Example of the Glycemic Index (GI) being fairly useless   In several of my newsletters in the past, I’ve given examples of how choosing your foods based on the glycemic index can be misleading and even useless in many cases.   Example….   Watermelon has one of the highest measured GI’s of all foods (much higher than even cake and ice cream).  However, a normal serving of cake and ice cream may give you a whopping 600 to 800 calories, whereas a typical serving of watermelon may give you 50 to 70 calories max!  You’d have to eat a massive quantity of watermelon to rack up any significant grams of carbs.   Trust me… watermelon isn’t making anyone fat… But cake and ice cream are!   The lesson… GI is almost useless when you’re not considering “Glycemic Load”, which also factors in the quantity of carbohydrates ingested in a typical serving.

  • Fat Loss Myth or Fact?

    There are lots of myths in the diet industry on the BEST ways to lose fat.

    And like most people you may have fallen for one – or more – of these common diet myths.

    What are they?

    When you think about it, dieting and losing weight isn’t that much work.  You need to eat right…   Exercise…  and live a healthy and generally stress-free life!

    Like most people, then you have probably searched the internet for the latest fat loss secrets and probably  tried them all – with varying success.

    So you lost motivation got angry until the next big Myth comes along, But guess what? it was not you it was the information you read was not right for you.

     Here are some of the common fat loss myths that people assume are correct, but may not be…


    1. Fat-Free Foods DON’T Cause Weight Gain – This is FALSE!

    Just because it says FAT-FREE doesn’t mean it’s calorie-free.

    Most often, this type of labeling leads to someone overeating the product since they associate fat-free with better health.

    But for the most part, fat-free products either have the same amount of calories – or MORE – than the fat-filled version.

    And, most fat-free products are filled with SUGAR, ADDITIVES, and other nasty fillers that only lead to greater weight and fat gain.

    2. Fat-Filled Foods are BAD – FALSE again-!

    Not all foods that contain fat are bad for you.

    For example, coconuts and avocados are chock full of fat.

    But these fats are actually good for your body – and may even lead to greater fat loss!

    Fat is an important nutrient for many of the bodies processes and it may even lead to better meal satisfaction (preventing you from being hungry later!).

    Now, the types of food you do want to stay away from are your doughnuts, pastries, and fried foods.

    They contain unhealthy fats – namely trans-fats – that may not only cause greater increases in fat gain, but may also cause heart disease or other life-threatening conditions.

    3. Low-Intensity Cardio is the BEST For Fat Loss –  Now, on the surface, this one would actually be true.

    But, if you want to do the BEST fat loss workout, then you need to up the intensity of the workout.

    Increasing the intensity may translate into burning a lot more calories than simply doing low-intensity cardio alone.

    And, the intensity of the workout keeps your body burning fat at a higher rate.

    Result = longer (24 to 48 hours) fat burning.

    Higher-intensity exercises also preserve more lean muscle mass, therefore, keeping more of your metabolism-boosting tissue on your body.

    Three Common Myths – DESTROYED

    It’s about time that people understand the truth behind these great fat loss myths.

    And, if you have ever fallen for one of these myths, then chances are you may have become frustrated with your LACK of fat loss.

    Now that you know some of the truth, you are better equipped to tackle your fat loss.

  • Weight Training – Start as you mean to go on!!

    Evetyone understands and accepts It’s possible for beginner to resistance training to drop body fat and gain muscle mass at rates faster than these individuals will ever experience again during their training careers.   However, very little attention is paid to how much can also go wrong during this initial period.

    Beginners can pick up on bad technique that can lead to injuries and musclar dysfunction .   Additionally, these beginners to strength training can gain a false sense of what effective programming really is.  If muscle magazine plans worked, then why allow your training program to evolve from there? You got strong on sets of 8-15 reps and used the Smith machine a ton, so why would you ever want to lower the number of reps per set or head over to the free weight area?   The point is that we’ve measured progress too much in terms of how people look and too little in terms of how people feel and move. With that in mind, i have outlined five mistakes beginners commonly make in their quest to make serious fitness gains.

    1. Overlooking the Value of Quality Nutrition

    Let’s face it: there are a lot of young men out  there who start lifting in the local gym, and make ridiculous progress in spite of the fact that they drink beer, eat McD’s, and chicken for about 75% of their total caloric intake. Optimal nutrition can set the stage for a better internal environment for long-term progress.  Just remember that even if you just want to “bulk like crazy” to start up, those fat cells are with you for life once you’ve made them.

    2. Not Building Work Capacity

    Most beginners will build work capacity just by continuing to show up for training sessions and doing the workouts.  That doesn’t necessarily mean that they’re working optimally to set the stage for long-term progress.   That said, in light of the “interval training is awesome and steady-state cardio is useless” propaganda of the past few years, there are a lot of people who completely omit steady-state cardio form their training programs – opting either for no supplemental conditioning or for high-intensity interval training (HIIT) only.  While some HIIT is certainly appropriate and acceptable, it’s not a good idea to completely overlook the value of building an aerobic base.   This aerobic component early on helps to optimize during- and between-session recovery – which, in turn, enables a trainee to get in more quality work over the long-term.

    3. Not Appreciating Soft Tissue and Mobility Work

    When you’re a beginner, nothing can stop you.  You feel great for every training session and just want to keep working harder and harder when the mirror gives you great feedback.  The problem, however, is that it’s hard to see the forest through the trees.  In this case, your abs or biceps are the trees, and the forest is how you’ll feel in ten years if you don’t go down a path that includes foam rolling and mobility work.  Rolling around on the floor on a stupid cylinder isn’t sexy, and doing side-lying windmills really isn’t anyone’s idea of fun, but trust me when I say that it makes a difference over the long haul.  And, the people who have the most continuity in their training career are the ones who make the best long-term process.

    4. Training Through or Around Injuries Instead of Fixing Them

    Everyone has twisted an ankle at some point of another.  And, most people have had a dodgy shoulder after a few hours of painting or gardening.  There are obviously a lot of other examples of old “wear and tear” we might discount as normal and non-problematic.   There’s a problem, though: adding resistance often brings these issues to the surface. A bad shoulder might not bother you grabbing a glass on the top shelf, but it hurt when you’re military pressing a significant amount of weight.  Don’t ignore these issues!   You see, we’re all resilient when we’re in our teens and early 20s, but things get a lot tougher as we get older for two main reasons.  First, we acquire structural abnormalities – bone spurs, rotator cuff tears, disc hernations, even fractures – that we never perceive until it’s too late.  Second, as we get older, degenerative changes kick in much faster, as tissues just can’t handle the same loading they once did.

    The more proactive you can be with addressing old aches and pains at the start of a training career, the more likely you are to avoid missing significant training time for one of those issues down the road.

    5. Getting Away from Compound Exercises Too Quickly

    There’s nothing wrong with direct arm work if you want big arms.  However, early on in a training program, chin-ups and bench presses are going to give you a more impressive gun show than you’d get from curls and pressdowns.  Down the road, these isolation exercises may serve a valuable role, but build a solid foundation before you cross that road.  And, make sure the compound exercises remain the central focus all along.

    These five mistakes are just a small sample of some of the flawed approaches a lot of beginners take; I’d love to hear your thoughts on the many more you’ve witnessed – or made yourself!

  • Day 5 at The Biggest Loser House

    Great effort all round today guys, you should all be proud of a great weeks work at Birchwood Biggest Loser Program. A  special Well Done to Kerry Evans, you took your self to the limit today and came out the other side, it can only make you stronger,  Girl.

    Free Bonus session for Biggest Loser Program Members, Do your Home work .

    Remember its the choices you make in the 23 hours away from the gym that matter, if your struggling call me (Paul) Chris or any of the Masons fitness team at Birchwood Family Fitness.birchwood-family-fitness-header

  • Birchwood Family Fitness Timetable


    Hi All


    Follow this link to the new BFF timetable, in september the scope of classes will increase and through the summer we will be running event days for parents and children.


  • How to Eat carbs without getting Fat!

    You’ve probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that’s 100% true.

    This is due to years of eating a diet full of processed carbs, most people have grown VERY insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.

    Its name is insulin, and it’s function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of fat.

    I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs.

    Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

    The result? Dramatically reduced fat burning and increased fat storage.

    Even worse, insulin resistance can lead to type II diabetes and frequently does plus an array of other health problems over time, and it all leads back to insulin sensitivity.

    When you eat carbohydrates, here is what you want to happen:

    1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult  time burning fat in the presence of insulin. The less insulin you have floating around, the better.

    2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.

    3. Maximum glycogen uptake. Glycogen is the name used for stored carbohydrate in muscle. When muscle tissue is highly sensitive to insulin, the vast majority of blood sugar will be stored in muscle (to be used as energy), not fat.

    4. Minimum fat storage. When you increase insulin sensitivity, especially in skeletal muscle, your body will choose to store your carbohydrate intake as energy in muscle tissue instead of body fat.

    Your body’s ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body’s ability to quickly and efficiently move carbohydrates to lean tissue and not fat.

    How can you increase insulin sensitivity?

    Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that’s a rather dreadful option and even then you’d need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.

    Fortunately, you DON’T need to go low-carb or no-carb…at all.

    In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:

    SUPERCHARGE your insulin sensitivity by eating these 4 types of slow release carbohydrates  below:

    While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for fat-blasting carbs that’ll leave you full and satisfied, while helping you toward your fat loss goals to boot!

    #4 – Berries & Cherries

    Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

    I enjoy fresh berries for dessert several times a week and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt… yum yum 🙂

    #3 – Sprouted Grain Bread

    Sprouted grain breads, like Ezekial bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

    Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind! or Free from bread.

    #2 – Quinoa

    While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

    Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

    Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

    Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

    #1 – Beans, Lentils, and other Legumes

    Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.

    Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I’d highly recommend you’d do the same!

    Stay Fit Stay Well


  • Fit For 50

    number10Dear Paul

    Thank you for all your help and assistance in helping me get back in shape.beach

    Your advice and encouragement helped me shed more than 30 lbs in little over three months.

    I am convinced that I would not have been able to make such achievements without your expert advice and the support of your team.

    Now with a few life style and dietary changes I feel fitter than I have been for more than a decade.

    I would not hesitate recommending your services to others.

    Yours sincerely,

    Gary Skentelbery.

  • A few words! IMG_9548 Low-Res

    I have been working with Roger for a few months on a one on one basis and for the first time in years I have felt that my gym sessions are having a real  effect. The complexity and variety of the exercises has given me a new enthusiasm for going to the gym.

    All untrue of course!! See you tomorrow Roger.

    Alec Guthrie – Knutsford