Client of the Month

I’m very pleased to announced that the Client of the Month for March 2021 is Bethan, who has shifted an incredible three stone of excess weight. Bethan’s sheer determination to lose weight, get fit and improve her strength was fuelled by her ambition to follow in the footpath of her family and join the Royal Navy.

Bethan has shown true grit and determination in her journey – but it wasn’t all plain sailing!

AUTUMN 2019

Bethan’s dream of joining the Royal Navy hinges on the ability to be able to pass the notorious fitness test. So, how did the March 2021 Client of the Month plan her path to success?

“I started by journey back in late 2019 after graduating from university. I’d put weight on during my final year due to comfort eating and no exercise,” Bethan explains. “Once I came home, I realised how much I’d gained and began running and monitoring my diet. By doing this, I managed to lose a little over three stone.”

What I love about this is how casually Bethan mentions this incredible achievement. When I asked how long it took her to shift the weight, Bethan simply replied, “about three months”. Truly remarkable!

THE ROYAL NAVY FITNESS TEST

After Bethan had lost weight through a mixture of dieting and running, the next step was to increase her strength. The Royal Navy fitness assessment requires the candidate to be able to meet a variety of fitness standards, including being able to run 2.4km (1.5 miles) on a treadmill in 13 minutes and 50 seconds. Thanks to Bethan’s running experience, this requirement can be easily met. However, Bethan still had to contend with other tests that needed strength, power and speed training.

One of these tests is the 20 metre multistage fitness test, more commonly known as the Beep Test. This involves running continuously between two lines spaced 20 metres apart in time to recorded beeps. The participants stand behind one of the lines facing the second line and begin running when instructed. They then continue to run between these two lines, turning when signaled by the recorded beeps.

After 60 seconds, a sound indicates an increase in the speed of the beeps. As the participants progress through the levels of the test, the speed continues to get faster. If a participant reaches a line before the beep, they must wait for it to sound before continuing. However, if the line isn’t reached before the beep, then they are given a warning and must try to catch up with the pace within two more beeps. If they fail to do this, they are eliminated.

Beep Tests are scored by the level and number of shuttles (of 20m) reached before they were unable to keep up with the beeps. For women in Bethan’s age group, the pass level is 7.03.

However, the 2.4km run and the Beep Test aren’t the only requirements for the Royal Navy Fitness Test. Participants must also perform a strength test, which involves a simulated drum carry of 2 x 20kg weights to be carried over a 4 x 15m shuttle, with the weights to be placed down at the end of each shuttle. Bethan must also be able to do 10 press-ups and 32 sit-ups in 60 seconds (respectively). On top of that, once Bethan gets into her basic training, she’ll also be expected to perform rope climbs as well.

TRAINING

I began training Bethan at the beginning of February. The first session was designed to ascertain her fitness level and initiate a programme to ensure she was able to pass the strength elements of the test. However, after a few minutes I realised that we were starting at the beginning. While Bethan was aerobically fit, she lacked strength.

“At the beginning of the year, I applied for a job that requires me to be physically fit. While I lost the weight, I realised that my strength wasn’t up to scratch,” Bethan says. “I started training with Tony in the park during the third lockdown. It was nice to be able to have something to look forward to during those times.”

While I have a plan for success with Bethan – and all of my clients – the process was designed to be enjoyable and fun. After all, as Dale Carneige says, “people rarely succeed unless they have fun in what they are doing”.

I put together a programme to help Bethan build strength over the upcoming weeks. We incorporated a series of compound lifts, such as squats, deadlifts, bench press, lunges, presses, rows and core work. The turnaround was immediate.

Bethan was able to start lifting with confidence. Her technique improved weekly and is continuing to do so – and the weights that she’s lifting are getting heavier too. In most cases, her strength has doubled since early February.

“The training has built my confidence, as Tony continues to motivate me during the sessions so the hour goes by very quickly. I can also feel myself getting stronger,” explains Bethan.

2021 ROYAL NAVY

Bethan has now been given the green light for testing in late summer or early autumn. With lockdown easing, Bethan will be able to exercise more freely and continue to improve her strength. We still have some work to do, so the plan is to continue with the present format until early July. However, we’ll be making some additions, including an increase in press-ups and some additional pull-ups as well.

Come July, we’ll shift our attention to speed and power, making sure that Bethan is properly prepared for the Beep Test. Although the strength exercises will continue, plyometric training, speed drills and explosive power will also be added. In addition, Bethan will continue to run two times per week for aerobic fitness. This will complement the speed and power training, plus it will also help her with the Beep Test.

Bethan has completely immersed herself into fitness, strength and an improved diet. As a result, she continues to impress with weekly bests for weight lifting, running and muscular endurance. Bethan has bagged herself the March 2021 Client of the Month through determination, willpower and focus. Every day, Bethan turns up and quietly works towards her goal, chipping away at it little by little. She’s a fantastic instance of action speaking louder than words and an inspirational example that we can all take into our own lives. Congratulations Bethan!

The February 2021 Client of the Month is someone who’s continuously impressed me with his dedication to keeping fit – even when it meant giving up his habitual tipple in the evening. I’m very excited and happy to announce that Simon is the February 2021 Client of the Month!

Simon contacted me in mid-October last year, looking to find some direction with his training. He particularly wanted to focus on building strength, as he was already a keen runner who was in decent shape.

Simon recently made the move from London to Bath and has enjoyed discovering this beautiful city – especially during his twice weekly runs across the Bath skyline. Simon’s previous personal trainer in London concentrated on building muscle and strength, so I wanted to continue his good work and push Simon even further.

Due to lockdown causing the closure of gyms, Simon had been missing strength training and its associated benefits. Together, we began to plan a programme that would help Simon regain his flexibility and mobility – and help him develop his strength so that he could continue to run pain-free.

THE PROGRAMME

My first session with Simon was on a cold and damp autumn morning just before dawn. Forging ahead with our plan to increase Simon’s strength, I set up the mobile squat stand with an Olympic bar racked. I did a quick demonstration with a light weight and then it was Simon’s turn.

Simon performed 10 reps with poor mobility and then immediately turned to me to say, “I don’t want my legs to feel sore tomorrow”.

“Ok, well, I’m afraid that’s just going to happen,” was my not entirely unsympathetic reply.

Begrudgingly, Simon went on to perform the next four sets. After the final set, he baulked at the thought of squatting again. However, strong legs are at the core of every athlete’s performance and are vitally important – especially for runners. I like to train legs early in sessions to help prevent bad techniques developing that could potentially lead to injury. Any of the ‘big lifts’ put a strain on the energy system, so I always like to schedule them early in any workout.

After our initial stand-off, Simon agreed that training legs was an essential part of the process – which was just as well, as I wasn’t going to back down! After doing some deadlifts (another great exercise!), we started working on the upper body and he finally relaxed – that winning smile was back and Simon made his first step towards becoming a Client of the Month.

LOCKDOWN FEVER

Like many of us, Simon is a very social character, so lockdown has been tough for him. However, as Aristotle wrote, “knowing yourself is the beginning of all wisdom”. As we worked together on his weight training, Simon found that it wasn’t only benefitting him physically – it was also significantly helping his mental health as well. This is something that many clients experience as they progress with their training.

Happily, Simon has also seen some fantastic improvements in his mobility and strength since Christmas. Those annoying injury niggles that were bothering Simon when we first began training are fading – and I find that I’m loading the van with heavier kettlebells on a weekly basis.

In addition to his weight training, Simon has also begun doing hill reps. He lives on a very steep incline, so he’s able to easily do a 10 minute mobility session and a pulse raising warm-up before he tackles a set of 10 hill reps. This is definitely not for the faint hearted, so Simon deserves top kudos for this! Simon also has the privilege of having the beautiful English countryside on his doorstep. He makes sure to take full advantage of this by going running twice a week over the beautiful Bath hills.

One of the things that really clinched the title of February 2021 Client of the Month for Simon was the fact that he gave up alcohol – much to the delight of his trainer! Alcohol consumption was on the increase in the UK in 2020, with sales increasing 18.1% from 2019 (an especially astonishing statistic considering that bars and pubs were closed for most of the year). However, no one could deny that COVID-19 made 2020 a particularly stressful year. For many people, drinking at home became the ‘new normal’.

However, since Simon stopped drinking, he found that both the duration and quality of his sleep has improved. This gave him more energy to be able to work effectively, which in turn gave Simon more free time to exercise. Simon was able to build a really healthy cycle – less alcohol equalled better sleep, which gave him more energy, which meant he exercised more. This all culminated in Simon experiencing improved mental and physical wellbeing. Simon told me, “I cannot believe how well I have slept and felt since giving up the booze. As a result, I have more energy and time for my family and we’re enjoying life together. Being more active with the kids and having the energy to keep up with them has been great motivation to continue drinking less.”

One of the often overlooked aspects of alcohol is what a drink can actually contain. A bottle of wine will have approximately 625 calories, some of which comes from the sugar that boosts the alcohol content. This process is called ‘chaptalization’ and is also designed to assist the yeast during the fermentation process. Some cheaper wines will even include processed sugar as well.

However, sugar isn’t the only addition. Sulphur dioxides are one of the most common additives in wine, usually known simply as ‘sulphites’. This is used to preserve the grapes and prevent oxidisation during the winemaking process. It’s also one of the few additives that must be displayed on a wine bottle’s label – but only if the sulphur dioxide exceeds 10mg per litre.

While the amount of sulphites in a glass of wine is small and harmless, an excessive consumption of wine over the course of many months can potentially cause issues. In fact, there are even some vineyards that are currently producing organic wine that’s sulphite-free.

While a glass or two of wine every once in a while is perfectly fine, adults in the UK are consuming more alcohol than ever before. It’s important to remember that too much sugar (processed or natural) can be bad for your health – especially when combined with alcohol and sulphites.

This is why it’s fantastic to see Simon improving his health and wellbeing by committing to drinking less.

2021 – A BETTER YEAR!

With lockdown restrictions being gradually eased every few weeks and the success of the mass vaccination programme, it looks as though the UK is heading back to some semblance of ‘normal’ after a year of the pandemic.

However, as schools reopen their doors, gyms dust off their weight racks and society prepares to ‘go back’ to normal, some aspects of our old lives shouldn’t return. Simon is going to lead by example and I encourage you to follow in his impressive footsteps: stop excessive drinking, start lifting weights (yes, even the leg exercises!), get out into the English countryside and run up those hills.

It’s time to restart our lives, but let’s not go backwards. Let’s move forward into a healthier, stronger, fitter and happier way of living. We must learn from these past 12 months. Another pandemic could very well hit us again and we need to be better prepared. Having a BMI of 35-40 means that the chances of dying from COVID-19 increase by 40% – not to mention the other health complications that can also arise.

So let’s not fall into old habits, but instead use Simon, the February 2021 Client of the Month, as a shining example of living healthier to be happier.

I’ve seen an amazing turnaround with my January 2021 Client of the Month, Melanie. Since autumn, Melanie has lost two stone (15kgs) through exercise and eating healthily. Not only is she well on-track to achieve her total weight loss goal of four stone (30kgs), but she looks fantastic, earning her the well-deserved title of January 2021 Client of the Month.

MELANIE’S STORY

Melanie and I were first introduced to each other in early 2017 at the Fitness First gym in Bath.

When we began working together, Melanie set out her key goals, which revolved around health, movement and feeling good about herself. Our first session was a consultation and fitness assessment to determine Melanie’s current fitness levels. The answer was immediately apparent. Melanie struggled to perform a half squat, due to issues with her knees that had built up from a lack of movement, past injuries and the extra weight that had crept up over the years.

We both agreed a plan to increase Melanie’s fitness, mobility and strength. We also tackled the bad eating habits that are so easy for many of us to succumb to – after all, a little treat here and there can very easily become a naughty habit.

Melanie enjoyed the training process and quickly began to lose weight. Her knees improved, her mobility increased and her fitness and strength came on in leaps and bounds. Better health comes from developing good habits throughout our lives. It can be easy to start something, hit a plateau, become discouraged and stop, which will undo all of the good work previously done.

After a few months of improvements, Melanie hit that plateau. However, rather than stopping and giving in, Melanie challenged herself to continue her journey towards a healthier life. We agreed that her partner Rob would join us in the gym. Not only was this a great way to motivate Melanie, but it also helped Rob get into shape as well.

Everything was going swimmingly. Melanie and Rob both lost weight and improved their fitness levels. However, things came to an abrupt halt in autumn 2019. Melanie’s job became very busy, leading to her body eventually breaking down and demanding rest. Melanie unfortunately became unwell, being diagnosed with glandular fever.

If the symptoms of glandular fever are ignored, the infection can potentially lead to complications such as hepatitis, Guillain-Barré syndrome or Bell’s palsy. Thankfully, Melanie listened to her body, rested and was able to avoid any further developments from the virus. However, the recovery time for glandular fever can be anywhere between two weeks to several months. Plus, as the infection can cause the spleen to swell, all exercise needs to be avoided to prevent potential damage to the organ. This meant that there was no training for Melanie during this time.

Rob continued to work hard in the gym, but Melanie was out of action throughout most of the autumn and winter period during 2019. Then, just as Melanie had recovered, COVID-19 hit and gyms across the UK were forced to close.

We decided to take our training online and get creative with exercises. We worked out online twice a week throughout the first lockdown, using plenty of bodyweight exercises – including a few hundred planks and side planks! To help maintain their fitness levels, Rob and Melanie also went on a daily walk, which is a great way to improve your immune system.

However, like many of us during lockdown, Melanie’s weight unsurprisingly increased. However, she had recovered from her bout of glandular fever, felt healthy and was ready to make a plan for her diet.

In June 2020, Melanie joined Slimming World, a friendly community of like-minded people that gave Melanie the extra support she needed to achieve her goals. The great thing about Slimming World is that the eating plan is healthy and flexible. There’s no calorie counting or tiny portion sizes – just healthy, natural foods (which is something I always advocate to all of my clients).

Around this time, after months of lockdown, the restrictions eased and we were finally able to meet and train in person. We used the sunny parks of Bath, training outside and enjoying our new-found freedom.

If you’re curious about how Slimming World works, it uses the ‘Food Optimising‘ healthy eating plan, which is designed for longevity. This plan is based on nutrition science that shows that foods higher in proteins and carbohydrates are more satiating than foods that are high in fat. This Food Optimising plan is designed to combine energy density (which is the calories per gram in food) and satiety (which is how filling the food is) to help users feel full and lose weight.

Some of the foods including in the Food Optimising plan are five portions of fruit and vegetables per day, lean protein-rich foods, carbohydrates, measured portions of fibre and calcium-rich foods. There’s also a focus on reducing overall fat, with a particular emphasis on saturated fat and artificial sugar.

While I do agree that consuming lean protein and wholegrain, high fibre carbohydrates is a great way to keep healthy, I am wary of cutting out too much fat from the diet. A small amount of fat is essential for our bodies to work properly. Not only do dietary fats give the body energy and support cell growth, but they also help our bodies protect our organs, keep our body warm, absorb nutrients and produce important hormones.

It’s also important to note that we need all types of dietary fats, including monounsaturated, polyunsaturated and the mistakingly demonised saturated fats.

One of Slimming World’s methods to help keep people on track is the ‘Syn’ system. Syns help people limit their intake of more energy-dense foods, such as fats, alcohol and sugar. This system does work and can be sustainable – just as long as you don’t eliminate all natural sources of saturated fats from your diet. One of the main habits that Syns promote is eating plenty of fruits and vegetables – just make sure you don’t overindulge on fruit smoothies. Our bodies aren’t designed to deal with so much sugar from fruit in one hit, and this can add bodyweight.

However, I digress – back to Melanie and her amazing journey. After losing weight, Melanie felt empowered and her confidence and self-esteem were given a great boost. Melanie’s success was driven by the understanding, warmth, empathy and respect from her family – plus the outside professional support she received as well.

The beginning of a new dawn

With a weight loss of two stone already achieved, Melanie will continue towards her goal of losing four stone. With a nutritional programme and a balanced exercise plan in place – plus the support of her family – Melanie is determined to change her unhealthy eating patterns of the past and continue to build positive eating habits for the future. Soon, she will no longer depend on the support of Slimming World and will instead inspire others to eat healthily and exercise regularly.

Melanie already feels healthier. Her knees no longer hurt and she can exercise continuously without having to stop for rest. Plus, the intensity of her training has increased and she can now sustain a higher level of exercise. Her old exercise programme is actually more of a warm-up for Melanie now!

Not only has Melanie’s lifestyle change increased her self confidence, but the weight loss around her hips has enabled her to stand in a better postural position. This allows her spine to stack correctly, which means that her back pain is disappearing and issues with her shoulders and neck have been reduced. Plus, she looks ten years younger!

When I asked Melanie how this feels in comparison to previous attempts to lose weight, she simply replied: “It’s sustainable”.

And, to add another silver lining to this wonderful story, Melanie and Rob have recently gained another grandchild!

What a fantastic story from our January 2021 Client of the Month that serves to remind us all that we can’t outrun a bad diet. Eat healthily, train more, sleep better, smile often and live long. Well done Melanie on all of your hard work.

One of my favourite parts of every month is announcing who has scooped Client of the Month. Not only is it a chance to celebrate the perseverance and dedication of my clients, but it’s also a great way to get to know you all a little better as well. Now, without any further ado, it’s with great pleasure that I present Mr Kevin Horne as the December 2020 Client of the Month.

Kevin starting early!

This inspirational man isn’t just incredibly athletic, he’s also a true gentleman and a top human being. I genuinely can’t think of anyone worthier for the December 2020 Client of the Month. Even when Kevin’s holiday cottage business was hit by lockdown and he had to miss a few sessions, he never lost his positive outlook on life. He’s been an absolute joy to work with.

Kevin came to me in August, contacting me after reading my blog on training for rowing. He wanted me to help him improve his speed over 2,000 metres on a Concept2 rower. As anyone who’s completed a flat-out 2K on the rower will know, it requires a brutal mixture of power, strength and endurance. If you haven’t completed one before, imagine running as fast as you can up a hill for about 7 minutes to get an idea of just how tough it is.

Kevin’s previous best 2K time was 7 minutes and 14 seconds, which he achieved in March 2020. However, he wanted to improve his time even further.

KEVIN’S HISTORY

Kevin is no ordinary man. He has a background rich in athletic achievement, telling me, “the whole family were big on Chelsea and Surrey cricket. Summer weekends especially were spent playing cricket and football in the winter”.

Strangely enough, Kevin and I were actually brought up in the same area of South West London, so we support the same football and cricket team. We also had a very similar upbringing when it came to sports. Kevin says, “I was fortunate that the PE teacher just happened to have competed in Javelin at the 68 Mexico and 72 Munich Olympics. He persuaded me aged 11 to pop along to the local athletics club during the summer months and try out a few events. I ended up competing for Hercules Wimbledon Athletic Club”.

I was also fortunate that my own PE teacher had Olympic experience, having won a Silver medal in Moscow. He was the one that convinced me to take up rowing at Barn Elms Boat Club in Putney, even though my first love was football. Meanwhile, Kevin played football and rugby during the winter. Then, at 14, he had his first taste of winter training with weights. He attended Crystal Palace and trained with a group of field athletes as the only non-international. Being exposed to this level of expertise was invaluable. Kevin quickly picked up the technical side of Olympic and Powerlifting, which has stayed with him ever since. It was at this point that Kevin decided to take up discus throwing seriously.

Competing in the discus

Kevin ended up bagging several championship wins in the Southern counties – and even at national level as well. He managed to achieve some of the championship’s best distances during his time competing.

Kevin’s impressive winning junior throw

Even more impressively, Kevin also gained a few international vests along the way as well. However, during the 1980’s there was very limited funding for most sports, so competing was done under an amateur banner. While he gained the Sports Aid Foundation Grant (now known as the National Lottery), Kevin still had to get a job. This had a detrimental affect on maintaining his training levels and performance.

Starting work at 6AM, finishing at 2PM and then beginning his training for five hours per day was only ever going to end in one way. Unfortunately, this was the case for many of the competitors in the 80s. Rowers, such as myself, were out on the water at 6AM for the first workout of the day. Then, it would be off to work before getting back on the water at 7PM until we could get home for 10PM. Burn out guaranteed! It’s little wonder than GB rarely won until the National Lottery began funding athletes in 1997. Since that point, GB has always been near the top of the medals table.

After his time competing, Kevin began heading to the gym. “I always ended up with the local powerlifters, sometimes in spit and sawdust places,” which Kevin declares as his favourite gyms. So old school! Kevin also continued to meet and train with some of the field athletes from his old training group, occasionally joining in for a few sessions at the track. He also ended up at Thorpe Park, playing brakeman on the dry bobsleigh run. However, despite being competitive with his times, Kevin weighed 110kgs and was too heavy for a four- or two-man bobsleigh (although he did use his bobsleigh experience to help out a British female crew with weight sessions in Wandsworth).

Meanwhile, work began to take off at Kevin’s sign company. Then, between getting married and divorced, Kevin built an annex for his parents and a gym at home, filling it with a Concept2 rowing machine in 1999. Some years the rower got heavy use, but some years it didn’t. During this time Kevin’s weight yo-yoed from 100-140kgs.

Then, in 2006, Kevin started to get back into motorcycles. He says, “the last one I owned had been sold to pay for a fitted kitchen! But that’s another story”.

Kevin’s 2006 new toy with number plate!

Just two years later, in 2008, Kevin was itching to have take his bike for a spin on a track. “My first track day was in Spain and part of 4 days on track. I was lucky to receive tuition from a wealth of experience including TT Motogp and BSB winners. All of my track day friends have become good biking mates to share an occasional beer and steak with”.

In 2009, Kevin began helping a young rider with his pre-season training. This got Kevin back into the gym and training three times a week. This work lead to Kevin traveling around various circuits during 2012 and 2013. Kevin says that this was a welcome break from being a full-time carer for his mother, who had been diagnosed with dementia in 2010. His father had died unexpectedly in 2006.

In the summer of 2016, Kevin left the Big Smoke and headed for the West Country, ending up in idyllic Somerset. For Kevin, him and the M25 were finished.

Sadly, Kevin’s mother passed away at the end of the year.

After moving to Somerset, Kevin got married (an excellent opportunity for more wedding cake – he loves the stuff), bought four dogs and renovated three cottages (not to mention the two listed buildings still awaiting his attention!). This also gave Kevin the opportunity to begin using the Concept2 rower again. He even carried on when the PM3 monitor died, using a stopwatch instead and counting the strokes in his head.

Then, his wife Lorraine bought him a shiny new Concept2 rower for Christmas and Kevin’s training went up a notch. He entered his first race in March 2020, but COVID-19 obviously had other plans for us all.

After a few million metres spent on the rower, Kevin contacted me for some advice in pulling together a comprehensive training plan for getting him into shape with a view to racing 2K. This plan began on 01 August 2020, with our aim to get him to the British Rowing Indoor Champs.

British Rowing Indoor ‘Online’ Champs 2020

Set-up for the British Rowing Indoor ‘Online’ Champs

The day finally arrived. On 05 December 2020, 38 competitors lined up in the men’s 55-59 heavyweight age category from Sweden, Norway, Finland, Ireland, Italy, Australia, US and the UK.

Kevin stuck to his race plan and smashed out a personal best, achieving 2,000 metres in a fantastic time of 6 minutes and 51 seconds. This was 23 seconds faster than his previous race and placed him seventh overall – definitely a great performance from a great guy.

All the rowing, running, weightlifting and incredibly tedious stretching paid dividends for Kevin. He’s now in a great place to take a small break and then resume training with the aim of winning a medal in 2021. With the raw power that this maturing athlete has, there is every chance that he’ll succeed.

Watch this space for future accolades for this champion and the December 2020 Client of the Month, Kevin Horne. Not only is Kevin’s story fascinating (and somewhat closely aligned to mine), but we support the same football and cricket teams – so how could we not get on!

I’m looking forward to having a drink (and a slice of cake) with you when we are allowed back out, Kevin! Well done and congratulations on being the December 2020 Client of the Month.