Week 6 out of 10

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Session 11

Claire (Client);

Martin did a mixture of exercises today, from maintenance to fitness. I felt so much fitter today, every session my fitness feels so much better. Martin is now pushing me a little bit further every time. Martin brings in new exercises to shock my muscles and what Martin is giving me, I would have never been able to do on week 1, 2 or 3. It is so great doing these exercises now without feeling sick. I still feel tired after each session, and my muscles do ache, but this is a sign of a good workout. Martin really thinks about the session beforehand and I am not getting bored with the training and still excited about going each time, as Martin’s session are new and refreshing and they are working towards achieving my goals.

Martin (PT);

  • Claire is doing a fantastic job, like she said she is doing exercises now that there was no way she could have done a few weeks ago. It just shows that if you put in the commitment and the work it doesn’t take long for you to start seeing positive changes.

 

Session 12

Claire (Client);

Today’s session was really good. Martin is pushing me a little bit harder each time. I did feel a bit tired this morning, as I had a really early start, but soon forgot about being tired when Martin started putting me through my paces. This is what I really like about booking in personal training sessions, as you have to turn up, even if you feel tired or don’t feel like training that day. You have made a commitment and have to stick to that. This is why I feel I am seeing great results as I am committed twice a week with Martin, and it is all about being consistent. I cannot believe that I didn’t even feel sick today, even though Martin is making the sessions harder. I did feel my legs were heavy and it was like running through treacle at times, and felt worn out after the session, but didn’t feel sick like I have been feeling in all the previous weeks. Even though I do feel worn out after each section, as I do put 100% into each exercise, I tend to now recover quicker afterwards. I do think part of this is because Martin is always focusing me on my breathing technique, which has helped me recover faster. I feel the reason I am really enjoying these personal training sessions, is because Martin is getting the balance just right, he pushes me more each time, but still keeping me within my boundaries, so I don’t go away thinking I don’t want to come back. I come out of my sessions feeling positive of what I have achieved and the improvements I am making each time. Martin has given me a food diary to complete for 7 days.

Martin (PT);

  • The idea of the sessions is to push Claire just past her comfort zone, to work her hard, but not so hard that she hasn’t got the energy to get on with the rest of her day. Unlike Professional Athletes the majority of us don’t have the luxury of not having anything else to do for the day after training, we have to work, go shopping, look after children, cook dinner, etc.
  • Claire will be filling out a food diary for the next 7 days, although time consuming it’s an excellent way of not only giving me a good insight into what your diet is like, but although yourselves, it’s easy to forget about the little snacks you have throughout the week.
  • Claire came into the session feeling tired and she could have easily skipped exercise today. One of the good things about using a PT is that because you have made an appointment it’s harder to skip a session. Also, sometimes when you are feeling tired, exercise can be a great way to help to revitalise you. Exercise has many more benefits to you than just improving your health.

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½ Way Through – Results Day – 6lbs lost!!

results

(click on picture to enlarge)

 

Claire (Client);

Today Martin gave me my results, what I had achieved in weight loss and inches over the 5 weeks. I must admit I was really impressed how many inches I had lost from different parts of my body. I didn’t expect to have lost so many inches in just 5 weeks. Also, I had lost 6 pounds in weight, and this was from making small changes to my diet. My blood pressure has also gone down and I feel so much better in myself, my clothes are feeling more comfortable and people are actually noticing a change in my appearance. I am really looking forward to the next 5 weeks and seeing what the results are going to be at the end of the 10 week programme.

Martin (PT);

  • Weight; Claire has lost 6lbs of weight. That works out to be just over a pound a week, which is the perfect weight loss per week. If you lose weight fast, it is more likely that you will gain back the weight you lost and that you are less likely to lose muscle. Just think if you could lose 1 pound every week for a year that would be 52 pounds…..3½ stone!
  • Body Fat % and Circumference Measurements; we should be more interested in this measurement than weight. Claire has lost centimetres around key areas of the body and her body fat is lower by 2%. This is fantastic, it shows that we are losing the right kind of weight, fat, not muscle!
  • Blood Pressure; Claire’s blood pressure has also fallen. From 158/108 to 143/101, although Claire is still in the Hypertension Grade 1 (mild)/Hypertension Grade 2 (Moderate) categories, she only has to fall to 139/99 to move into High Normal/Hypertension Grade 1 (mild) which is excellent news.   High blood pressure puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke. It can also cause heart and kidney disease, and is closely linked to some forms of dementia. So it’s great to see Claire’s blood pressure lowering.
  • Overall; I’m extremely happy with what Claire has achieved, she has put in the hard work, been committed to the programme and she deserves the results she has got. Well done Claire!!

 

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Week 5 of 10

sledge

Session 9

Claire (Client);

Martin bought even more new exercises into the session today (I really do not know how he thinks of all these new and exciting exercises). I have been training for years on and off and I have never trained like this before, Martin is always thinking of new ideas. When I am training I feel I am achieving the maximum benefits.   Nearly all the exercises Martin gives me will work my arms, core, legs and cardio, all at the same time. I could spend a couple of weeks in the gym by myself and it would not be as effective as an hour with Martin. I know I am getting a really good workout as I can feel my legs and arms fatiguing quite quickly, even now I can feel my legs burning after the workout in the morning. This is a positive for me, as I wouldn’t want to come out of the session feeling I hadn’t worked to my full potential. This is my 5th week and I am still very excited about my personal training with Martin. This is because Martin always makes the sessions interesting and new. Martin also wants me to go away, and be able to things in my own time. I can tell by my programme that Martin thinks about me as a person and what I want to achieve, he treats me as an individual and my training session is tailored just for me and not for his other Client’s. I am really looking forward to Friday’s session and seeing what the results are going to show in just 5 weeks, which is half way through the 10 week programme.

Martin (PT);

  • Although the sessions always have key exercises, I always like to add a new exercise to each workout, it stops the client getting bored, keeps them guessing what will be coming next and keeps the body working in different ways. I try to make the exercises fun as well, if you find them boring, the enthusiasm for coming back to the gym will soon die.
  • All my sessions include a warm-up, stretching and cool-down, therefore it’s important to make sure that the rest of the hour is productive, time-effective and working towards Claire’s goals, weight-loss and fitness.
  • Even though I’m seeing Claire a couple of times a week, it’s important that Claire adds a couple of additional sessions to her week, these are either on her own or with a friend. I give her sessions that I want to her to achieve, a couple during the week and 1 at the weekend. During the week they are only 30mins and at the weekend an hour, so don’t take up too much of her spare time.

 

Session 10

Claire (Client);

Friday’s session started off with Martin taking some measurements, blood pressure and a weigh in, as I am now at the midpoint of the 10 week programme. I am looking forward to seeing the results. I am feeling healthier, fitter and people are actually noticing a difference in my appearance and this is only in 5 weeks! Friday’s session was more about maintenance and conditioning, which again bought something new into the programme. Again, these were exercises I would have never of thought of. Martin makes me always think about technique, breathing, and posture. Making sure that I am getting the full benefit of each exercise. Martin explains why it is important to work on maintenance and conditioning and how I will benefit from doing these exercises.

Martin (PT);

  • It’s important to try and cover key areas in each workout, such as breathing, stability. I’ve also now added activating muscles. There are muscles in your body that become lazy from adaptations made in your body from how you spend most of your day, causing changes to your posture. Claire spends a great deal of her day at work sat down and from the results of the Postural Assessment I did to her I’ve added a few corrective exercises to each session to cover these changes.
  • I’ve been really impressed with Claire’s commitment to the programme and the energy she puts into each of our sessions. I’m sure Claire will be seeing good results with her fitness tests. It’s nice that Claire’s friends are now noticing a difference in her appearance, hearing positive comments from important people in your life really does help to keep your motivated and feeling good about yourself.

 

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Week 4 of 10

prowler

Session 7

Claire (Client);

I did my warm up exercises and then Martin went through some exercises that I had done before. I noticed a difference, as I didn’t feel sick this time and my breathing and heart rate felt under control. I felt so much fitter. After Martin had settled me into the session, Martin pushed me a bit further, introducing new exercises, which I would have never been able to achieve on my first few weeks, as these exercises really pushed me, but Martin gave me time to recover after each set. I feel each session I am seeing an improvement. Martin is easing me in, but I am still seeing really good results in such a short period of time.

The exercises Martin is giving me, they are working so many different muscle groups at the same time, also giving me an excellent cardio workout. The exercises look simple and straightforward but they work me so hard. Also the exercise’s Martin is giving me, I would have never of thought of doing, and Martin has introduced a whole new way of training.

When Martin is training me, he advises me what we are trying to achieve and the muscles that are being worked. Martin is always encouraging and his passion shows through.

Martin had asked me to go away on Friday and look at my activity log and see where I could fit in 3 half an hour training in a week.

Martin (PT);

  • I always make sure Claire has time to recover after each exercise so that she can perform her next exercise to the best of her ability. As Claire gets fitter, her recovery time will get quicker and therefore the rest periods will get shorter.
  • As I spoke about in the blog for the first week, the first few sessions were about adapting Claire’s body for the exercises to come. I’m happy now that I can push Claire with some higher intensity exercises that will hopefully see quicker results.
  • By performing multiple muscles exercises Claire is always getting a full body workout and because we only have an hour for each session we are making the most of the time we have together. Also Claire used to find gym work boring; multiple muscle exercises (such as the photo above of Claire pushing the prowler) are less tedious and more fun.
  • I got Claire to look through her previous weeks Activity log, I want to get her into the habit of thinking about when she can fit some more exercise into her week.

 

Session 8

Claire (Client);

Martin started off with some exercises that I was use to and then Martin introduced more exercises. These were hard, and I would have never been able to do these at all in the early stages of my training. As the exercises were harder, I started to get tired, which made me loss concentration on my breathing. Martin picked up on this straight away, and he reminded me of my breathing technique and this made a difference. This is a really big positive about personal training, as Martin watches and corrects me, so I get the most out of the session. Martin also makes sure that all the exercises are done correctly and I am putting in the maximum effort. After every session I come away knowing that I have had a really good cardio workout and also I have worked muscles I have never worked before. Next week I will be entering my 5th week, which is half way through my 10 week plan. I already feel a big improvement has already been made.

Martin (PT);

  • When clients start struggling or get tired they tend to fall back into old habits, in this case I was pushing Claire hard and her breathing got erratic like it did in our first couple of sessions. Once I reminded her of what I had taught her regarding her breathing she could perform the exercises a lot easier. You are not going to break a habit over night, part of my role is to make sure Claire is keeping good technique and form.
  • During my sessions I always aim to include some key training areas, one of them is to make sure that muscles are worked that get neglected, especially one’s that move you side to side, these will keep her body stronger for both our workouts and every day life.
  • Claire has worked extremely hard and I’m very pleased with how she is getting on. During Session 10 next week I will be taking her body fat measurements again, I’m sure we will be seeing some positive results.

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Week 3 of 10

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Session 5

Claire (Client);

I am now in my 3rd week of my 10 week programme. Wednesday was an early start 8.30, and I must admit I didn’t feel like training today, due to a long day and a late night the day before, but it was good as I knew I had to go and once I began training I was pleased I went. I warmed up and then Martin said that he was going to challenge me today on the bike. I had to go on the bike for 15 minutes and find out how hard I could work within that time. After this Martin gave me some exercises with the medicine ball, which again was very hard work, and I felt my muscles aching during the exercises and at the same time I had an excellent cardio workout. What I really enjoy about Martin’s personal training sessions, is that I never know what is going to be expected from me when I enter the gym, as each time the session is slightly different. This really keeps me motivated and interested. Every time I have a personal training programme with Martin, I come away feeling positive and a sense of achievement. Martin pushes me slightly out of my comfort zone, but not to the point where the session becomes unachievable.

Martin (PT);

  • One of the good reasons for using a Personal Trainer is that because you have made an appointment/commitment for a session you are less likely to skip the session when you are not feeling like exercising like how Claire was feeling today.
  • Many people find the gym boring so I always mix my sessions up and make them fun, so Claire always have something new to do and keep her interested.
  • I try to push Claire slightly more each week, although there will be some aches after exercising (these will get less over time) Claire has work after our sessions so needs to be able to function. It’s important as a PT to be aware that your clients have things to do after their workout so not to exercise them so they can hardly move afterwards!

 

Session 6

Claire (Client);

Friday’s session was really good. Martin made sure he introduced some more exercises, which again were very efficient, and very different to what I have ever done before. I could feel the exercises working my arms and legs, also giving me a really good cardio workout.   I was working out to the same level as I usually do, and if I did slack I was soon told! But today was different, I didn’t feel sick after each set of exercises and my breathing and recovery time seemed so much better. I cannot believe the difference in just 3 weeks and 6 hours of P.T. Martin asked me to complete a week’s activity log, which was quite an eye opener how much I sit down during the day.

Martin (PT);

  • The idea of the first few sessions was to ease Claire into exercising, work on her breathing, how the sessions will run, get her body ready for the things to come. I will now be introducing Claire to some of the harder exercises.
  • Claire mentioned the Activity diary being an eye opener. That’s one of its main purposes, when people see in black and white how much of the day they spend sat down, hopefully it’s a good motivator for them to try and fit a bit more activity into their day or see where they could have changed ways they do thing (like walking to the shops instead of taking the car).