Client of the Month

Introducing Theresa, November 2020 client of the month.

Theresa and her wonderful family, 2 cats and Jake the Whippet moved to the UK in the summer from Greece. Juggling re-schooling two children, supporting her husband Francesco with his work and the stress of moving during the covid-19 pandemic has had it’s tolls.

But after 2 months, everything was organised. This is testament to Theresa’s tenaciousness and character. Determination, commitment and drive to completion. Precursors for a future client of the month.

The family are now settled in Bath. They all follow a plant based lifestyle and Theresa holds a certificate in plant based nutrition from Cornell University.

Together with her qualification, Theresa has her own blog where plant based recipes are uploaded. Here she shares her passion for delicious, elegant, wholesome cruelty free healthy food. Theresa is currently writing her first cookbook and having been the recipient of her mouth-watering homemade snacks, I cannot wait to order the cookbook.

CANCER

However, the most challenging time of her life has been over the last three years. Theresa recently recovered from a very rare cancer caused by a virus. She underwent radical chemoradiation treatment which was extremely challenging but produced fantastic results.

But one of the side effects was an induced menopause which has its own challenges. After 18 months of treatments and recovery, she is starting ‘to feel human again’.

As a proactive woman, she sought to find answers on how to reduce the chance of reoccurrence of the cancer. Her oncologist remarked that her ‘diet is perfect, but aim to become fitter than you have ever been in your life’. These words resonated with Theresa and she concentrated her efforts on fitness.

Activity had never really been an issue in the past. Her love of dance supported by years of ballet training, walking, running, yoga, horse riding, tennis and more helped Theresa tap into fitness reserves.

PERSONAL TRAINING

Theresa wanted someone to supervise her fitness regime after cancer. The radical treatment had left Theresa tired and physically weak. She needed reassurance that the training she was embarking on was both safe and effective.

In August 2020, her husband contacted me to discuss a plan to rebuild Theresa’s fitness and strength. It was apparent that Theresa was exhausted from the battle with cancer but motivated to become healthier. And that determination and motivation catapulted her to win client of the month in only 4 months.

STRENGTH

I introduced a plan to slowly build Theresa’s strength so she could train with more frequency and intensity. .

This part of the programme was to last several months. At first we started with bodyweight exercises. Push-ups on knees, TRX squats, TRX rows, lunges, presses, medicine and ball slams plus lots and lots of core. With each session, Theresa’s capacity for more exercise increased. It wasn’t long before we moved into dumbbell and kettlebell exercises.

The softly softly catchee Monkey as the old English proverb goes always works. By taking our time with the programme, we ensured that the journey back to fitness and strength was measurable, safe, achievable and effective. The last thing Theresa needed was an injury to halt her progress.

After several weeks of dumbbell and kettlebell training, Theresa started deadlifting and squatting with barbells. These are first class lifts for any resistance exercise programme and fundamental to strength improvements.

As a result of her efforts, it was time to move safely to cardiovascular exercise and in Theresa’s case, skipping and running.

RUNNING

The natural progression of the plan was to start cardio work to build and strengthen Theresa’s heart, improve her cholesterol, reduce cortisol (stress) levels, lower her blood pressure, improve her sleep, improve self-esteem and lower her weight.

So every other session, we slipped on our off-road running shoes and headed for the muddy hills of Bath. And she’s moving. At first, we ran a little, walked a little. But the runs are getting longer and the hills steeper. Very impressive!

However, without the strength training, running would have led to muscle imbalances, tight and overstretched muscles, overworked tendons and ligaments and ultimately injury.

So many times I see enthusiastic beginners hit the roads in January without any strength and conditioning training only to spend weeks and months recovering from injuries. That’s why we always lift first to ensure good mobility, flexibility and strength.

2021

Today, Theresa feels strong, healthy and full of energy. “I still have a way to go, as the menopause has contributed to weight gain, which I want to lose. I am however not worried, Because I have Tony by my side. Most importantly, I gained a true friend. Working with him has been life changing for me. I will be forever grateful. And I hope we keep training for as long as I breathe. A huge thank you”.

And I am equally thankful to Theresa for allowing me to do what I love doing. Helping people to become fit, healthy and happy in a safe way.

Now that Theresa is stronger and fitter, we will tackle the issue of body weight composition. This is the hardest part of the plan. I must trust my clients to eat healthy natural foods. With Theresa, I have no doubt that she is eating healthy.

In addition, Theresa already follows intermittent fasting. Something I believe adds to health and well-being and have followed daily for many years..

CARBS

However, as every parent knows, children like snacking on sugary carbohydrate foods and that means sometimes we indulge too. Plus, portion control is critical and limiting desserts to weekly one-offs instead of daily treats. Breaking these habitual traps is hard, especially with Christmas approaching.

In addition, Theresa is on Hormone Replacement Therapy (HRT) after the cancer which led to early menopause. This may have an additional impact on her rate of weight loss. But 2021 will be Theresa’s year and she will succeed.

YEAR 2 ALL CLEAR

And more good news in early November. Theresa was given her 2 year all clear from cancer. A relief to Theresa, her family and all her friends.

We are on a journey to give Theresa back her life. She has fought hard to stay healthy and recover from a terrible disease. Plus, let’s not forget the relocation during a pandemic, supporting her children and husband and setting up a new home. Theresa is contagiously happy and enthusiastic and has a determination to fully live her life again.

An inspiration to her family, friends and her personal trainer. Theresa is the unanimous November 2020 client of the month. I believe we will be revisiting Theresa’s success as a future client of the month!

Introducing Edward, the September 2020 personal training client of the month.

An active 61 year old who took up cycling in 2017, Edward had already completed 2 epic cycle trips.

Land’s End to John O’Groats (LEJOG), 982 miles of cycling from one end of the UK to the other. His other epic bike ride in 2017 was from Caen to Nice across 600 miles of beautiful hilly French countryside.

Pretty impressive but Edward wanted to improve his efficiency and speed on the bike.

Therefore, changes to his diet and programme had to be addressed. So in October 2019, Edward contacted me to help him address these areas.

EDWARD PRE 2020

In 2017, Edward who is 186cm tall (6 feet 1 inch), weighed 94kgs when riding LEJOG for the first time.

Edward then spent 11 weeks in New Zealand before returning to the UK in March 2018 weighing 97kgs. Straight back into distance training, Edward didn’t see the weight losses he planned for as the increased training mileage also increased his appetite for sugary carbohydrates.

Following a cycling accident in August 2018 and during his recuperation, Edward read a book called ‘Racing Weight‘. He used this as a catalyst to reduce his body weight.

In September 2018 at 91kgs, Edward started to focus again on reducing his weight.

Edward had cycled 7700 miles that year but his weight was still yo-yoing.

In addition to weight fluctuations, Edward found his performance on the bike had not improved. To put it in Edward’s words, “I felt that rather a lot of these miles had been junk miles as I did not feel my performance had improved much”.

By January 2019, he had reduced his weight to 84kgs. At this point, Edward had a DEXA bone density body scan. The scan revealed 21.5kgs of fat and 62.9kgs of lean mass. His body fat percentage was 25.4%, at the top end of average for his age. Considering the amount of cycling Edward was doing, he was struggling to achieve a lean body.

By April 2019, he was below 77kgs. But by September 2019, his weight had gone back up to 83kgs. He had cycled 8823 miles in 2019.

When Edward contacted me about personal training last October, his weight was 83kgs.

EDWARD 2020

As a personal trainer, I notice peoples posture. The way a person holds themselves can reveal physical issues with imbalances and weaknesses.

Edward had a very typical cyclist posture. His upper back was kyphotic. He possessed an anterior pelvic tilt caused from tight and weak muscles.

His fast twitch type 2a and 2b muscle fibres were under developed resulting in a lack of power and strength on those big hills.

Flexibility was an issue with very tight hamstrings and hip flexors. Performing a bodyweight squat was impossible without lifting his heels up indicating mobility issues with the ankles.

The immediate plan was to correct these issues through a personal training programme of weights and stretching.

Stage 2 was designed around nutrition and eating healthy unprocessed natural organic foods, reducing simple carbohydrates and increasing fibre intake through vegetables. A focus on reducing meat intake with every meal was also suggested.

This was to be complimented with a 16/8 intermittent fasting regime to increase insulin sensitivity and improve health. In addition, the fasting would improve fat oxidation resulting in reduced body fat and improvements in endurance during long rides.

The final stage was to redesign his cycling programme. Edward was a mileage junkie. Miles makes champions right! Well, not necessary.

Changes to the programme allowed Edward to train smart. This allowed Edward’s body to recover and adapt to the training stresses.

Planning and periodising Edward’s programme ensured he would be at his best for his goal and the undisputed September client of the month award. By including smart training, nutrition and planning into the personal training programme, Edward was able to control his weight, increase recovery, develop fitness, build strength and ultimately improve performance.

In December 2019 and 6 weeks into the programme, Edward had a second DEXA scan to compare with the January results. The scan revealed 17.5kgs of fat (a reduction of 4kgs) and 61.9kgs of lean mass (a reduction of 1kg). Body fat percentage was 22.1% (down from 25.4%). His weight was 79.5kgs, a reduction of 4kg in 6 weeks.

The plan was to continue to reduce body fat but increase lean mass.

Edward’s goals for 2020 have somewhat changed due to Covid-19, but one of the goals was LEJOG. In 2017, Edward cycled 982 miles from Land’s End to John O’Groats. He averaged 13.8mph with 6,6136 ft of elevation over 13 days.

In June 2020, he cycled 1004 miles on LEJOG  with 68,665 ft of elevation over 13 days averaging 14.8mph. This included three days where he waited for his clients at the top of some very big hills. His average speed would have been 15.4mph had he not waited.

His mileage in 2020 has been slightly reduced due to Covid and smart training. The increase in high-intensity has seen Edward’s sprint and hill climbing improve and this is where the biggest gains have been noticeable in his training logs.

Other improvements in strength, mobility, flexibility and a total weight loss of 10kgs have contributed to a 10% increase in performance over 2 years. Not a bad return for a man in his 60’s. How can he not be the client of the month!.

THE FUTURE

For 2021, Covid-19 permitting, he is planning to cycle 3 x 1 week tours. From Prague to Krakow and the Picos Mountains in northern Spain. Plus 2 x 2 week tours of the Outer Hebrides and northern Scotland. And of course, LEJOG again!

He already has goals for 2022. Again, Covid-19 permitting, Edward is planning to cycle the coast of England, Wales and Scotland. That’s 4348 miles with a total elevation of 243,111 ft over 55 days.  And yes, LEJOG again.

Amazing endurance, commitment, dedication and achievement for a man who recently retired from work, but definitely not from life.

Hats off to you Edward. An inspiration to others and a undisputed winner of client of the month.

Isabelle is August 2020 client of the month and it is easy to see why.

I’m not sure where to start with Isabelle as there is is much to praise.

She has given so much effort into transforming her health, fitness and well-being. Her diet is amazing with processed sugars being eliminated. Training is consistent and she is entirely focussed on her goal. Isabelle is a woman on a mission and she’s in a hurry.

Like last month’s client of the month, Leon, Isabelle has made client of the month in record time. There are other clients challenging for the August 2020 client of the month, but Isabelle’s pure determination and achievement in a short space of time has surprised everyone who knows her.

ISABELLE’S STORY

At the beginning of July, Isabelle contacted me looking for support and direction in achieving her goal. I remember chatting on Zoom and was immediately captivated by her enthusiasm, drive and determination to succeed. Having a positive attitude is often associated with high performers from all walks of life. Isabelle is no exception.

Isabelle recently completed her degree at the Royal Agricultural University in Gloucestershire and moved back to her west country home during lockdown with her family. As we have all witnessed, it has been a difficult few months and many of us have been unmotivated and inactive during the pandemic.

Due to lockdown and gyms being closed, many people have lost fitness and gained weight. Isabelle was determined to change her lockdown habits.

The easing of restrictions brought hope and gave people a new lease of life to loose the ‘corona curve’ . Gyms  opened but many people stayed away, feeling unsafe about exercising in an enclosed environment. A fear I support.

As a result, my business model has changed. Clients now train outside in open spaces, parks or private gardens. A full range of strength and fitness equipment plus shelter cover from wet weather is available. All this with social distancing, fresh natural air and good fun.

Isabelle is not alone in her concern about training in an indoor gym due to Covid-19. She has adapted her fitness as nature intended in the open spaces of the English countryside, come rain or shine. And once you train outside, you’ll never go back! There is something magical about exercising in the elements.

TRAINING

Isabelle is now in great shape and working even harder than ever towards her goal.

The training started on a low key, slowly building with basic movements.

However, Isabelle already has a background in county gymnastics competing for 10 years as a junior.  This meant the building phase of her training was accelerated. Within 2 weeks, we had introduced a functional circuit that incorporated gym rings, suspension straps, kettlebells, ab rollers, sledgehammer tyre hits, skipping, battle rope training and core stability exercises.

Shortly, barbell exercises will be added to the functional circuits plus plyometrics and speed work to spice up the training.

The benefits of functional training are endless. Not only does it improve mobility, strength and body tone, but it also improves cardiovascular health, core strength, posture, range of motion, plus burns fat and relieves stress.

DIET

Isabelle has always struggled with bad eating habits, even when she was competing in gymnastics.

When she attended university, the bad eating habits continued but she wasn’t exercising. The inevitable weight gain made her feel sluggish and she lacked motivation. Soon depression set in and it became increasingly difficult to dig herself out.

Isabelle made the decision to hire a personal trainer to help her health and well-being. As she says, “there is a need to have someone that you’re answerable to like a coach. I need the extra push with diet advice as there is only so much exercise can achieve. The advice was great as I was often guilty of cutting my calories too low which lead to rapid weight loss and gain”.

With a PT, Isabelle has the confidence to know what she is doing is safe, healthy and good for her. No crazy diet plans. Just good old-fashion natural organic foods. Cut out the processed junk food and watch your body and well-being change for the better.

By eliminating processed sugars out of her diet, keeping her daily calorie allowance to under 1400 calories per day and basing her diet around healthy plant based foods such as leafy vegetables, soups, nuts and seeds, tofu, legumes, wholegrain breads and dairy alternatives, Isabelle has shifted 4.5kgs in 6 weeks. A very good return bearing in mind she is only 4 feet 11 inches tall!

She says “So far I have lost 4.5kgs in 6 weeks and working towards my goal of being leaner. I truly believe that after many yoyo dieting attempts, this sustainable approach is exactly what I need and to have the results I want that will last”.

There it is. That word – SUSTAINABLE. How many of these fad diets that count points, sell expensive disappointing artificial shakes and meal replacements? It’s about financial profit, not your health.

Unsustainable ketogenic diets, imbalanced low-carb diets, unhealthy Atkins diet, low fibre Paleo diets, essential nutrient void detox diet and so on. You cannot live your life on constant diets, switching from one to the other. Just eat how nature intended. Real wholesome natural organic food.

AND DON’T BUY ANYTHING THAT HAS A LONG SELL BY DATE.

It’s the same with exercise fads. How many of these gimmicky exercise trends are sustainable. Trying doing 5 HIIT sessions a week for a a month! As exercise is about longevity, diet is about sustainability.

THE FUTURE

It’s difficult to plan any future at the moment with the pandemic. A rocky road awaits us in the northern hemisphere over the coming dark wet cold months as more people gravitate indoors allowing coronavirus to spread.

Training outside in all weather conditions is the future. Outdoor exercise can ward off seasonal affective disorder (SAD) and thus improve your mental health. In addition, you are getting a big dose of vitamin D which keeps bones, teeth and muscles healthy. It also facilitates normal immune system function. Pretty important in the fight against Covid-19.

Isabelle has started running as part of her training regime. 6 weeks ago, Isabelle was struggling to run 5 minutes. Now she’s up to a whooping 30 minutes. She nows runs quicker than me!

Add her training outdoors to her healthy eating plan and we have a recipe for a long healthy happy life. The next plan for Isabelle is starting her own fashion sports wear company. Not sure I’ll be able to help her with that. Watch this space!

Isabelle. The natural winner of the August 2020 client of the month.