10 Week Programme – Final Thoughts!

before&after with stats

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Claire (Client);

I have always enjoyed going to the gym, and have been a member of a gym on and off for over 20 years. I have gone through phases of being really fit and going to the gym nearly every day, and then being really unfit and putting on weight, which stage I was at 10 weeks ago, without having any enthusiasm and just losing a couple of pounds and then putting the weight back on, with no direction.

I was asked to enrol in a 10 week personal training programme, my first thoughts were I wasn’t ready, I wanted to lose weight and be fitter before I entered into a 10 week programme, I knew I had a lot going on in the 10 weeks ahead, this wasn’t really the perfect time. Then I stopped and thought about it, and thought it will never be the right time, I have to do this now, or probably I never will. I then started to feel more positive and started to look forward to the first training session, as I knew this would be the start in the right direction, to be fitter.

The 10 week programme that Martin put together was very structured, he made sure that he didn’t just throw me in at the deep end; he made sure that I would come back to the next session. By carrying out the fitness session on day one, Martin was fully aware of what fitness level I was at, so he made sure the programme was tailored to me. He made the sessions interesting as he always bought in new exercises, always pushing me, but always in my capability. During the 10 week programme Martin covered, posture, breathing, core, strength, and cardio.

Martin has introduced me to a whole new way of working out, I have trained so many years in a gym, but have never trained like this ever before, the way I have been trained has really opened my eyes, how effective this training has been.

Martin as a personal trainer is focused, passionate and explains why each exercise is being done. He made sure that the programme was tailored just for me. Martin is very knowledgeable and he knows exactly what is required to get the results required.

I have come away from the 10 week programme being more positive, wanting to continue with all the good work, and knowing that to get fit you don’t have to spend hours on a treadmill, there is a whole new way to train, that will be more interesting.

I would highly recommend this 10 week training programme, as it is a brilliant kick start. Martin makes sure that you will come out of the programme knowing exactly what to do in the gym by yourself, you will have a better knowledge of what exercises work which muscles, how to gain better posture, you will know the correct breathing technique when training, how to have a full workout within an hour.

My only regret is that I didn’t enrol on this programme months before, but looking on the positive side I have started it now and the improvements that I have been made in just 10 weeks have been amazing. I am now looking forward to the next 10 weeks and what results that will bring.

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End of 10 Week Programme Results!!!

fitness test results

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Week 10 – Fitness Tests

Claire (Client);

Wednesday’s session Martin delivered the results of the 10 week programme; this included the weight loss, inch loss, fitness, blood pressure and strength. I was really impressed on how many inches I had lost all over, my blood pressure had come down, I was stronger and I had lost 10 pounds, which I was really pleased with, but I think I was shocked mostly on how much fitter I had become over the 10 weeks, my results showed I had ran faster on the treadmill and my heart rate was lower. The results were far better than I expected, it is amazing what you can achieve in just 10 weeks when doing the right type of exercise. This has been achieved with 2 personal training sessions a week, plus walking and riding my bike. I have achieved these results without it taking over my life. I know I have a long way to go to get to my end goal, but this has given me the drive and determination to carry on.

Martin (PT);

  • Weight; Claire has loss 9lbs over 9weeks (the last fitness tests were taken at the start of the 10th week), so that’s a pound a week, which is the perfect weight loss per week. Lose too much weight to fast and it’s more likely that you will gain that weight back. Losing weight slowly also means you are less likely to lose muscle.
  • Circumferences & Body Fat Percentage; Claire has lost cm’s from all the key areas around the body and her body fat is just under 4% body fat. This is fantastic, it shows that she is losing the right kind of weight, fat, not muscle! Claire is well on her way to moving out of the obese category.
  • Blood pressure; Claire has gone from 158/108 (Hypertension grade 1 mild/Hypertension grade 2 moderate) to 139/97 High Normal/Hypertension Grade 1 mild). This is brilliant, she has fallen out of the Hypertension category with one of her readings and has dropped lower in the Hypertension categories in the other. 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.  As Claire’s blood pressure lowers, she is lowering her chances of suffering with any of these problems.
  • Cardiorespiratory; Claire ran the 1 mile treadmill test 40 seconds quicker and with her heart rate 13bpm (beats per minute) less. I’m especially pleased with her heart rate, she ran quicker with her heart working a lot more efficiently. Observing Claire running it was quite obvious that she was finding it a lot easier than last time.
  • Muscular Endurance; Claire improved on all 3 strength tests. Improved strength will give Claire more stamina when she performs physical activities. Stronger muscles also counteract the side effects of weak muscles, which may cause instability and structural pain.
  • Overall; Claire has done fantastically well over the 10 Weeks. She worked hard, was committed to the programme and her fitness results reflect this. I’m extremely happy for Claire, she got the results she deserved. I have seen such a positive transformation of Claire during the course of the programme.A MASSIVE WELL DONE CLAIRE!!

Week 10 out of 10

Session 19

Claire (Client);

Today was my fitness test to see how far I had come over the 10 weeks. This would consist of a mile run, press ups, the plank and sit ups. Also Martin took my measurements, blood pressure and weighed me. So I am really looking forward to the results.

However, I could not believe the difference on the treadmill. On week 1 I thought that I wasn’t going to complete the mile run, it was really hard, for most of the run I could hardly breathe and I had to bring down the speed and walk at one stage. Week 10 Martin put me back on the treadmill, and this time it was so much easier, I cannot believe the difference within 10 weeks, my breathing was under control, I didn’t feel warn out and the run felt easy. During the 10 weeks, I have not run on the treadmill, but we have done loads of different exercises to get my breathing right, and improve my overall fitness, which has made me achieve this in just 10 weeks. I cannot wait for the results of the rest of the fitness test and the measurements.

I walked out of the gym feeling a big sense of achievement how well I did on the treadmill. I know that I would have never got to this stage in so little time if left to my own.

Martin (PT);

  • Claire did incredibly well with her fitness tests. Just watching her do the tests I could tell she has improved considerably. I look forward to seeing what the results will be later this week.

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Week 9 out of 10

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Session 17

Claire (Client);

This is now my 9th week. Today was more about cardio training, where again there was a lot of running involved in today’s session. Martin also gave me an exercise with Kettle bell’s . Martin introduced another new exercise today, which worked the whole of the body, I found it hard to get the technique right, but Martin showed me how to get this correct. Martin always watches and makes sure that all the exercises are carried out correctly, so I don’t get injured and I get the maximum out of my workout.

Last week I handed in a week’s food diary to Martin, and we discussed this in today’s session. When Martin had added up my lattes and said if I cut down, not out, that I could have lost an extra half pound in the week. I said to Martin that I would cut these out off my diet altogether, Martin said that this wouldn’t be a good idea as I would only crave them, and only to cut down. I know Martin is right, as this has been shown in my personal training sessions, Martin has bought me up to this standard of fitness during the 9 weeks, if he had thrown me in the deep end from day one, I would have lost interest as it would have been too hard and not achievable, so the same must apply to food.

This is what is so beneficial about having a Martin as a personal trainer he knows how to get the best results in the correct way.

Martin (PT);

  • Going through Claire’s food diary for the previous week, I saw that she had drunk 9 lattes, this works out to about ½lb of weight (checkout websites like Costa’s, it will give you a idea on how many calories you are drinking!). On hearing this, Claire’s first response was that she would cut these out of her diary straight away. This is a typical response. For successful weight loss it’s about making small changes. Cutting something out of your diet which you enjoy, will end up with you craving it. Trying cutting back to maybe one every other day or only at weekends. Make changes that you can sustain.
  • I gave Claire a new exercise for this session, hitting a sledgehammer onto an old large tractor tyre. Swinging a sledgehammer correctly requires some technique and took Claire a few attempts to get it right. I don’t introduce loads of new exercises each week down, as learning a new technique can be time consuming. I want to spend as much as the session as possible working on important things, weight loss, posture, etc.

Session 18

Claire (Client);

Martin asked me on Monday to think about my own training session, thinking about what we had covered over the 8 weeks. Martin handed me a sheet, which was broken down into sections, warm up, breathing, cardio, strength, stability, core, cool down and stretches and I had to think what I would do in each section. This was a really good as it made me stop and think more what I would do if I was by myself in the gym. I really enjoyed thinking about my own training session, and had many different exercises I could have used in each section, as Martin has covered such a lot of different exercises over the last 8 weeks. Today I had a really good workout that I had put together from what knowledge I had picked up during my personal training sessions. I thought that I could always put a good workout together, but I must admit I would have never thought of a workout like this if I had never had my sessions with Martin. It was fun, and I had a full workout, from cardio to strength training all in an hour. I am now confident that I could go to a gym by myself and think of a good training programme.

Martin (PT);

  • I asked to Claire to write her own programme for this session using the knowledge she has built up over the last 9 weeks and covering all the key components of a good session. When people decide to go to the gym it’s important to know what you want to do and what you want to achieve when you get there. Where most people go wrong is that they walk into the gym and go ‘hmmm what shall I do’. They end up having a little go on most things and not really doing much. They walk out with thoughts of exercise being boring! With people’s lives being so busy, it’s important you go to the gym knowing what you want to do and make the most of that 1-2hrs.

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Week 8 out of 10

Claire KettleBell

Session 15

Claire (Client);

This is now my 8th week. Today Martin did another different circuit, which consisted of strength and cardio training. Martin picked up a weakness which I had on one side. As Martin worked my muscles harder today as more strength than cardio, my arm and legs did shake during some exercises, especially the plank where I was balancing on the ball. At the end of the session I did some interval training. This is my 15th session with Martin, and Martin has not repeated the whole session, always brings in something new each time. There are exercises that are repeated, but Martin varies the personal training session each time so I never get bored or know what is going to come next.

Martin (PT);

  • Claire is much stronger in one leg than she is in the other, which most of us are. It’s important to correct these, as muscle imbalances can cause injuries and cause postural problems in the future. When your muscles are balanced your body moves efficiently, requiring less energy and preventing unnecessary stress on the muscles, nerves, ligaments and joints.

Session 16

Claire (Client);

Friday Martin pushed me even further, where more running was involved. I also did some weight training where Martin gave me some dead lifts to do and then added on extra weight, which at first I thought I couldn’t lift, but soon managed to complete the reps. My upper back muscles did ache for a few days, which means I must have worked hard. I do feel so much different in my self, more comfortable in the clothes I am wearing. These 8 weeks have really got me focused, I am usually bored by now if left to my own routine.

Martin (PT);

  • This week I added dead lifts to Claire’s session. Dead lifts have numerous benefits including working every major muscle in one exercise, strengthening your core (important for a healthy posture and preventing back problems), helps with everyday life (i.e. lifting something off the ground to waist height), etc. Also, if Claire was to take any classes in the future such as Body Pump it’s important for her to know the correct lifting technique as usually classes are so busy the instructor doesn’t have time to check everyone is lifting correctly.
  • Claire mentioned about her clothes being more comfortable to wear. This not only comes from weight loss, but also from her toning. If you look at the photo below of muscle and fat. They both weigh the same, 5lbs. As you can see muscle is more compacted, so doesn’t take up so much space in your clothes.
  • Fat v Muscle

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Week 7 out of 10

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Session 13

Claire (Client);

Wednesday’s session was really good as Martin gave me my usual warm up exercises and a couple of toning and maintenance exercises, followed by a couple of hard circuits, which were really good. Also Martin added some boxing. This got my heart rate up, but again I felt so much fitter, my breathing was so much better. I seem to be seeing an improvement each session. Martin was pushing me harder today; he is doing this each session as I am getting fitter each time. After the last circuit today I did feel slightly sick, but I was really pushing myself and the circuits were hard, but enjoyable. I seem to be enjoying the sessions more the fitter I am getting.

My legs didn’t feel as bad today, but did feel slightly fatigued towards the end of the session.

I have a lot going on in my personal life at the moment, working full time and also in the process of moving, and a very busy week. If I was just going to the gym or a class I know that I wouldn’t be turning up. However, because I make a commitment twice a week with Martin I never miss my personal training sessions, and once I get into the session I forget about how tired I feel and after the session I feel so much better. My motto is “you won’t get fit on excuses”.

I never think it is the perfect time to start a personal training programme, I think if you want to do it, just go for it. In life there will always be things that will get in the way. I would say don’t wait for January etc to start sessions get into it do it now. I am so pleased that I started it 7 weeks ago. I probably wasn’t fully in the right frame of mind, as being overweight and unfit I thought maybe I could lose a bit of weight first or get a bit fitter first before starting. However, by signing up for 10 weeks and just going for it and seeing the results has put me in a much better frame of mind, where now I want to do more. Martin will always balance the sessions just right, what I am doing now I wouldn’t have been doing in the early stages.

Martin (PT);

  • This is a great attitude by Claire and really shows how much she has come on since the start of her programme. She’s right, there will never be the perfect time to start exercising, we can all come up with excuses for not starting or going to the gym, ‘I have too much going on at the moment’, ‘I just lose a little weight before I join the gym’….The time to start exercising is now! We’ve just come into November, an easy and a typical excuse would be ‘No point in starting now, might as well wait till the New Year’. Well just think, lose a pound a week till the week before Christmas and that’s half a stone!
  • Things like moving can be stressful, it maybe easy to skip exercise when you are feeling like this. But exercise has so many other benefits than just improving your health, including reducing stress, boosting your happy (endorphins) chemicals, improving self-confidence, etc.

Session 14

Claire (Client);

Really enjoyed the session today, Martin put together another circuit, a bit harder today, with lots of boxing. Also Martin did some new exercises on the Kettle bells. The fitter I am getting the more enjoyable the sessions are. Today I did not feel sick at all, which was good and I was pushing myself. My legs and arms did ache; put there was lots of upper and lower body exercises. The fitter I am getting Martin gives me less rest. I cannot believe the difference in such a short period of time. Martin always makes sure that my breathing technique is always in the front of my mind to help me perform better during the session.

Martin (PT);

  • Claire’s energy levels during the sessions have really increased. It just shows that with commitment you can soon see some real changes over a short period.
  • Now Claire’s fitness levels are really increasing and she is getting more experienced with the exercises I’m getting her to do, I’m adding new exercises which require a bit more technique (such as with the kettle bells). These types of exercise will help to increase her toning even more, therefore increasing weight loss.
  • It’s really important to keep your breathing under control. Puffing and panting at the end of a exercise doesn’t really help, breathing correctly helps your muscles get the oxygen they need to perform your next exercise to the best of your ability.

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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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