Mark McIntosh PT

20/09/2025

07/01/2024

8 Week Lean is BACK and is returning on the 15th of January!

We have just recently finished our last 8 week lean and you may have seen our stories of some amazing reviews we have received this time round. This program is perfect if you are looking to lose weight, get fit and develop a new healthy lifestyle without following your typical 'diet'.

What a better way to start of your new year... Sign up today via the link below.

https://docs.google.com/forms/d/e/1FAIpQLSebdfuBEI2WoySdLSSMsogpZRTpD2FBGwuxF7jlrMVb8dqVyQ/viewform

12/12/2023

With only a few weeks left of our Festive Feel Good 8 week lean program, we have great news that our next 8 week lean will be starting in January!

Think ahead… Would you like to feel LEANER, FITTER, STRONGER? This is an amazing opportunity to be a part of after the festive period! More details to follow soon 👀

03/10/2023

✨🔴 We LOVE that our 8 Week Lean Programme allows us to help more people see that gyms don’t have to be “scary” or intimidating...
..and in fact can be the BEST place to find like minded people, new friends and people who can support you in creating the healthy, enjoyable lifestyle you want. ❤️💪🏼

27/09/2023

We are super excited to announce that sign ups to our hugely successful 8 WEEK LEAN LIFESTYLE Programme are NOW OPEN. Get signed up so that you are ready to kick off on the Monday 9th October 2023!!! Our Team of coaches have taken their decades of experience to create what we have found to be the mo...

14/06/2023

INTERESTED IN 1:1 PERSONAL TRAINING?

We have a limited number of slots opening up for Personal Training this June!

Monday 8am
Monday 11.30am
Wednesday 8am
Wednesday 10.30am

Free initial consultation and £128 per month!
(Complimentary Bronze Membership included)

Stephen, Danni and Mark are now fully booked for 1:1 clients. If you are interested in being added to their waitlists, please drop us an email with your Contact Details and Availability.

waitlist@goodhealthandfitness.co.uk

30/03/2023

Hit your protein goals. TODAY.

When it comes to your fitness goals, you should strive for consistency rather than looking for motivation.

Let's smash your goals together:

1. Set protein goal for each meal and plan meals around your protein source - divide your daily protein goal by the number of meals you have. This will give you a break down of how much protein to have with each meal. This can also be personalised to you e.g. if you prefer a bigger protein meal in the evening you could reduce protein from another meal.

2. Prep 1-2 protein sources for the week ahead - Keeping some pre cooked chicken thighs / breasts, turkey pork or chicken sausages or boiled eggs in the fridge. This means you can easily pick them up for a snack or why not add them to wraps, sandwiches, rice or pasta or even salads ensuring when your hungry you have something healthy close at hand thats helping you work towards your goal.

3. Keep high protein snacks handy. -We live in a world surrounded by high protein options. From the traditional protein bars and shakes to pancakes yogurts to pre prepared snack pots in the supermarket. Whey protein powder can be added to your morning oats or even added to overnight oats.

Looking for more tips like this? Join our signature 8 week lean programme! Early bird offer of £120 is now open, sign up here - https://docs.google.com/forms/d/e/1FAIpQLSfXh9sG3_inEz94O00MhFQFiOEMbJdH-_EYiZa9p9MkvjE2UA/viewform

27/03/2023

16/01/2023

🔴⚫CLASS SPOTLIGHT: STRENGTH⚫🔴

Are you looking to build up your strength and tone up?
Do you want to develop a good base of cardio fitness?
Yes? Then our strength classes are for you!

All fitness levels are welcome, what's important is that you work to achieve vour own small improvements in each session within the context of a fun, effective and motivating group environment.

Each class is capped at 12 people ensuring you get the attention you need from our talented coaches, so you can get the most out of every class.

🏋️‍♀️If you’re a member take a look at our updated timetable via the link in ur bio to book your strength class.

🙋Think this class would change your gym game? Sign up for a FREE week pass (link below) so you can try us out and see what all the fuss is about.

https://goodhealthandfitness.co.uk/join/

01/01/2023

‼️⚫️ 5 BIG FAT LOSS MISTAKES TO AVOID IN 2023 ⚫️‼️

In our last post, we talked about the importance of putting yourself before your diet to finally get in shape and make it last…

Today, we want to dive into 5 more common mistakes that we want to help you sidestep to make getting to your fat loss goal easier, faster and more enjoyable.
Here they are…

1. Doing TOO MUCH exercise.

It’s not unusual for us to see people struggling for fat loss results “knocking their pan in” doing 2 classes per day, in attempt to burn more and more calories.
But, studies actually show, after a point, more exercise INCREASES appetite making it harder to stick your diet.

That’s why we suggest 3 workouts for most people with busy lives, with the focus of those workouts being maintaining your muscle, while getting you strong, fit and toned.

You can then let your nutrition and some low intensity walking do the rest.

2. Demanding Perfection From Yourself

Life is messy

You’ll be running around one morning, getting the kids ready for school, one child has their tie round their head and the other missing a sock… and you’ll forget your “healthy lunch” on the way out the door.

It’s ok… you can grab a salad bowl, some chicken and some fruit at a shop near work.

Being able to bounce back quickly is FAR more important than being perfect.

3. Majoring in the minors

You don’t need to drink apple cider vinegar, do fasted cardio or take fat-burners…
Focus on the BIG ROCKs - The handful of things that give you the biggest results for your efforts.

4. Not Rallying Any Support

Sticking to your plan isn’t always going to be easy.
But it can be made SOO much easier when you have people around you keeping you accountable, believing in you, and helping you be persistent in those moments where doubts creep in.

5. No Exit Plan

The way you “come out” of a fat loss plan can dictate whether you keep the weight off or go back to your old ways.
It’s important to think about what you’re going to focus on NEXT after the diet to keep yourself going.
Re-evaulate your goals - Being in shape is a journey, not a destination.
By avoiding the mistakes above, you’ll smash your fat loss goal in 2023.

If you’d like a roadmap showing you exactly how to put into action everything above, you can still join us for our 8 Week Lean Lifestyle : Resolutions into Actions.
Just head to link in the comments and grab your Early Bird Spot, and your 20% OFF before this Wednesday

We look forward to helping you achieve a leaner, fitter and stronger you this new year.

29/12/2022

🔴⚫IS 8 WEEK LEAN LIFESTYLE FOR ME?⚫🔴

…Honestly, 8 Week Lean is NOT for everyone...✨

If you're looking to pack on AS MUCH muscle as physically possible or get lean enough to step on a bodybuilding stage in your undies..🤯💪
Then this probably isn't for you.

If you want to be in the gym 6-7 days a week working your socks off or eating the same regimented chicken, broccoli & rice each day because you just love that routine...🍗🥦🍚
Then it might not be for you.

Don't get us wrong, we love and respect these goals.
And we've helped clients work towards these types of things.
It's just not what 8 Week Lean Lifestyle is all about.😄✨

However, If you want to...
Fit back into your favourite jeans or that dress that's been hanging in your wardrobe for who knows how long...👖

Get fit, strong and toned with 3 workouts each week that fit nicely around your work, social and family life so you get results without feeling the usual overwhelm.

Put all the restrictive, boring and bland diets behind you as we show you how to eat the foods you enjoy while getting leaner each week.

Then 8 Week Lean could be exactly what you're looking for.

Whether you're just starting out or have tried lots of diets and exercise programmes with little success.. It's finally time to discover the system and mindsets you need to create a healthy lifestyle you can enjoy for 10, 20, 30 years to come, with our 4 experienced coaches guiding you, supporting you and keeping you accountable every step of the way.🤗

Head to our website to sign up before 5th January and find all the details.
https://goodhealthandfitness.co.uk/portfolio-item/8-wk-lean/