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

photo

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).

Week 2 of 10

vipr

Session 3

Claire (Client);

Wednesday was my 3rd PT session with Martin, and I completed a record showing my long and short term goals.

During this session Martin showed me how to breathe during each rest, which meant that I was getting better results when going onto the next exercise.

Martin continued to work different muscle groups at the same time, as well as cardio. During this session I felt that I was having a good workout and the time went really fast. Martin makes sure that he brings new things to the routine each time, by adding exercises to make it interesting. Also, I am finding it really beneficial with Martin watching my routine, as he corrects me when I am going wrong.

The next day my muscles did ache, lower back muscles, arms and legs, this continued even to Friday’s session.

Martin (PT);

  • Setting goals is a very important way of helping a client work towards what they want to achieve. Goals need to be realistic though, setting unachievable goals leaves you demoralised when you don’t reach them. We will be looking at Claire’s agreed goals in a later blog.
  • I worked on Claire’s breathing, both while doing an exercise and during the recovery. A good breathing pattern ensures that your muscles continue to receive the oxygen they need to keep working hard during the session.
  • I try to incorporate multi-joints and muscles, and moving in various directions when exercising Claire, so that she is not only improving her fitness and burning calories, she is also training in a functional way, meaning she is making the movements she uses in everyday life and activities more efficient, stronger and decreasing her risk of injury.

 

Session 4

Claire (Client);

During Friday’s session, I felt an improvement on my fitness, as I made sure that I concentrated on my breathing, as I found this helped during and after each exercise, my recovery also seems to be getting better.

Martin continued to build in new exercises, making the session slightly harder, but not pushing me too far. Martin seems to be building me up slowly, and monitors my progress on the way.

This is my fourth session and I am feeling better in myself already, and really pleased that I am really doing something about my weight and fitness and can see slight improvements already even during this very short time. Martin always makes me feel relaxed and he gets the balance right. I find the gym friendly and nobody is judging. The gym is very well positioned, as it is right next to the Cheltenham train station and a very good bus service.

Martin has also asked me to complete an activity diary for 7 days.

Martin (PT);

  • The gym I am training Claire in is called Trimnasium. I spent some time finding a gym suitable to train my clients. I needed a gym which would allow me to train my clients in a functional way, where my female clients would feel comfortable, somewhere which had the tools to train in a fun way and somewhere which has plenty of parking and easy to get to. Trimnasium is everything I was looking for. I have trained clients there for well over a year now and with it’s mixture of tyres, ropes, sledge hammers, TRX, prowler, PowerBags and many more toys I’m still coming up with new and fun exercises.
  • I have asked Claire to fill in an Activity diary for the next 7 days; although it can be time consuming it’s a great tool for making your lifestyle more active and healthy. I will discuss in a later blog when Claire has completed the diary.

Week 1 of 10

me and claire

Session 1

Claire (Client);

Monday was my first PT session with Martin, I was really excited about starting my 10 week programme. During the first session Martin took body measurements, blood pressure, etc. Then we did some warm up exercises before doing the fitness test, which consisted of a mile on the treadmill, this was really hard, as I got out of breath and my legs started to ache after a couple of minutes in. It didn’t get easier but I know that things can only get better. I also did some sit ups, plank and press ups (on my knees). This session was a good introduction and will be good to compare the rests at the end of the ten weeks.

Martin (PT);

  • Fitness tests are used to set some benchmarks for the rest of the sessions. Claire wants to lose fat, if we don’t know what her body fat and waist measurements are at the start of the programme, we don’t know if she is moving in the right direction when we repeat the tests again in a few weeks time.
  • Claire found the mile treadmill test tough as she started off fast, sometimes, when we’ve had a good fitness level in the past we don’t realise how much our fitness has deteriorated over the years of being sedentary and we tend to carry on with exercises thinking we can still do what we used to.
  • The warm-up is a selection of light exercises and dynamic stretches to prepare the body for the session to come. Claire’s warm-up will be the same for the entire 10 weeks, allowing her to work through the exercises without having to think, allowing us to catch-up up at the same time and making the most of the hour’s session.

 

Session 2

Claire (Client);

I ached from Monday to Friday, but I hadn’t done anything like this for ages. I suppose that is a good sign in a way, shows that I have worked. I was really looking to Friday’s session and was not disappointed.  Firstly, Martin delivered the results of the fitness test, which were better than I thought they would be, so that was positive. I know I have a long way to go. Martin showed me the warm up exercises, which will be the same every time. Martin then gave me some new exercises that I have never done before, which worked cardio and different muscle groups out at the same time, these looked easy, but my heart rate rose quickly and I could feel my muscles start to ache whilst doing the exercises, so this was really affective, as I felt that I was working many different muscles groups at the same time, whilst also raising my heart rate. At the end of the session, Martin showed me how to ‘partner stretch’, which made me push my stretch a bit further. I then did a cool down at the end of the session on the bike.

The session felt like it did go really fast. Martin always gives me time to recover during each set, which I need. Martin explains what exercise achieves. I feel eased in, and Martin encourages me through the session. I am already looking forward to my next session on Wednesday.

Martin (PT);

  • Claire worked very hard during her fitness tests so wasn’t surprised she was aching for a few days. It showed she is willing to push herself hard. The sessions from now on are designed to ease Claire in more and gradually build up her fitness, although she will still feel some aches the next day, it won’t be anywhere near as bad as after her first session.
  • I’m very pleased with Claire’s fitness test results (see photo below), she had great results with her muscular endurance tests and both her Resting Heart Rate and her Heart Rate from the 1 mile treadmill test are very good, these come from when she used to exercise a few years ago and her heart and muscles retaining some of that fitness.
  • As Claire hasn’t exercised for a long time, it’s necessary to prepare the body for the more strenuous demand to come. So the main aim of the first few sessions is to strengthen the body as whole, correct muscular imbalances, and prepare the muscles, joints, tendons and ligaments for the intense training to follow by a period of a relatively light period of adaptation. The exercises also incorporate using more than one joint at once, making the movement more functional (similar to every day life movements) and being more time-efficient.
  • Static stretching at the end of the session can prevent injury, relax the muscles, increase range of motion and flexibility, and better one’s performance. Stretching can be extended and deepened by someone assisting, but you must make sure the moves are done slowly and that you are in full communication throughout to stop the stretch from being taken too far.

fitness test results

(click on image to enlarge)

Client bio

Meet Claire, the client who is taking part in my 10 Week Kick Start programme…..

clairecoleman

Hi, I’m Claire Coleman, aged 46. I used to be fairly fit, but over the past 4 or 5 years my lifestyle has turned sedentary, my fitness levels have deteriorated and I have gained weight. I’m a Team Leader at an Insurance company, the job involves sitting down for long periods of the day.

My diet is not great, I usually grab what I can which isn’t the most healthiest, I make sure that I have fruit every day, but unfortunately, I have a sweet tooth and seem to eat mostly the wrong things. Working in an office isn’t the best, as there’s always cakes, sweets and biscuits on offer. I usually have breakfast, which would consist of Weetabix, a roll for lunch, which usually has brie and cranberry sauce, and will snack during the day, on sweets, chocolate, cakes (which is the problem), then in the evenings maybe a curry, chill con carne, jacket potato. At weekends, may have the occasional take away, but not every weekend.

At the moment, I aim to ride my bike to and from work most days, which is about half hour a day. I do belong to a gym and try to attend classes but this doesn’t always go to plan.

I would like to lose weight, feel more positive, and going forward get back to how I use to be, much fitter and thinner.  I want to get back to being able to run 3 miles comfortably and feel fitter whilst doing classes in the gym. At the moment I get out of breath so easily and find it a struggle with carrying this extra weight. I just want to start feeling better in myself.

My initial thoughts about starting the programme, are excitement, as I know this 10 week programme will get me kick started, it will be new and fresh ideas, which will keep me motivated and on track. It will also hopefully make a big difference in my health and fitness and making me feel more positive, which in turn, will make me want to keep going to my goal.