Cash Conversion: Rugby Kick Hits The Jackpot | UK & World News | Orange UK

what a great kick!!!!
Cash Conversion: Rugby Kick Hits The Jackpot | UK & World News | Orange UK

Relax and enjoy

Oh yes RELAX and ENJOY, Relax when you are exercising, you should only feel the muscles that are activated in the exercise - for example I often hear people saying there biceps ache after a run - this is a sign of holding your arms stiff and raising your shoulders, just relax: think shoulders down while you run and let your arms flop to your sides occasionally to remind you to relax. Enjoy the results as you get quicker, ache less (at least in the wrong places) and what to do it again....this is important you should never feel put off by exercise, rather enthused and eager. If you feel put off you are either doing something wrong or something you genuinely don't like - the answer is seek advice to correct it or take up some other form of exercise - but never be put off - just relax and enjoy. http://www.fittoyou.co.uk

Client Progress - Results, Results, Results

This is a copy of a Report I did last week, for a client of mine, these are real results and a reflection of what can be achieved no matter when you start or what your age is. I have removed her name to maintain client confidentiallity.

Prepared by: Stephen Davies

Progress Report for Bxxxx

Bxxxx is a 68 year old female, Bxxxx started a 1to1 Personal Training programme in September 2008, at that time her weight was 204lbs and her measurements totalled 195.5” (see table below for break down). Her BMI was 32.3 which falls in the obese categorisation.
We started training once a week for 50 minutes at a time; this was increased to 2 sessions per week in March 2009.

When we initially started training Bxxx found it difficult to maintain a constant work rate for longer than 5 minutes at a time, without feeling out of breath and increased pain in her right knee, overtime we have strengthened the leg and knee area and Bxxx is now able to undertake squats and running without suffering any knee pain, she is also able to maintain a high intensity work rate for the full 50 minutes.
On the 27th October 2009 her weight was 178lbs, a weight loss of 26lbs, which is a steady weight loss across the period of training, Her total measurement are now 173.25”, reflecting a loss of 22.25” (see table below for break down), and her BMI has fallen to 28.8, which has moved Bxxx into the Overweight category. Although Bxxxx has made massive strides forward I feel she could have achieved a little more to reflect the hard work she puts in during the training, we have discussed, and agreed that Bxxxx will keep a food diary, so we can analyse her eating habits in more detail. (update: I weighed Bxxx this week and she has lost an additional 3lbs, in 1 week, since keeping a food diary).

In July, I introduced walking into the programme on a regular basis, with the intention of building up to some running, Bxxxx has done exceptionally well with this, and we now walk/run once every week, Bxxx is now completing a brisk 35 minute walk followed by 1.4km of continuous running, and we increase this every week, which is superb.

Her functional fitness has improved immensely, so activities in every day life have become easier and more enjoyable, like keeping up with the grand children, gardening, training her dogs etc.

Overall all I am very pleased with Bxxx’s progress, and more importantly I know she is happy with her own achievements to date.


Arm Chest Waist Hips Thigh Mid Thigh
14 43.5 42 48 26 22
12.25 39.5 37 41 24.5 19

Go to http://www.fittoyou.co.uk for further details and information

Results

Last night was weights and measures night for a client of mine, he has completed 12 1to1 personal training sessions with me, and has achieved the following results: inches lost = 7and a half inches and weight loss = 5.3kg (11.6lbs). Not bad in only 10 hours training - that equates to over a pound an hour and more than half an inch lost per hour. Armed with a few simple, but effective, diet rules.
Surely we all train for results, whatever they are for you, Fit To You is a results focused business, YOUR results are our success.

Seaside 10K - Southport

I ran the Seaside 10k on Sunday in Victoria Park, Southport. It was a cold start, but dry, so great for running in. There were around 800 runners. I finished in a time of 42:47 which was a 50sec improvement on the run 2 weeks a go, so I am pleased, still have my sub 40min goal to complete, so will be working on speed this next couple of weeks, utilising some Fartleck training and interval sprints to help me. The event, although only relatively small was well organised and Marshalled, so well done to the organisers, Natterjacks Running.
If you want to learn about interval training or Fartlecks, contact me via the website.

Liverpool 10Km

I ran the Liverpool 10km last Sunday, it was a decent event, started on time, a couple of thousand runners (at a guess). It is staged in and around Sefton Park, which is a good setting, it was well organised and managed,although there seemed very very long queues for the toilets. There where lane closures etc, just a pitty more people don't participate. My wife competed in the Manchester 10km earlier this year and that was a much bigger event. Why are there not more entrants in Liverpool? Is it the advertising? interest? etc The more that enter the bigger the event comes and so the better the facilities, etc.
It was good to see many people running for charity and well done to all who took part. When I got back to the car there was a flyer for the Southport 10km a week on Sunday, so I have signed up for that. I know have a goal to run a sub 40min 10Km, so will be entering a few races over the coming months, to see if I can crack it.
As I tell all my clients, have a SMART goal, rather than a general unmeasurable goal, otherwise how do you know if you are on the right track and have achieved it?
Hopefully a few more of you will set a goal, maybe look up a race somewhere and enter, it is a great feeling to achieve!

Burn 800 calories in 1 hour!

Over the last year kickboxing has become one of the most popular forms of fitness training I teach to my clients. The reason for this is, you get a great cardiovascular and resistance workout and learn valuable self-defence skills at the same time, as well as it been great fun. Like boxing classes, that have become more popular. Fitness kickboxing offers the opportunity to train like a real kickboxer, gaining all the benefits without having to get in the ring. Studies conducted in the USA have revealed that a 45 - 60 minute kickboxing session can burn off 600 - 800 calories. You can have this benefit and learn the skills with a Personal Trainer from Fit to you.
In addition to the weight loss, you are building lean muscle which raises your metabolism burning calories at rest and toning the whole body. The kickboxing exercises concentrate on the thighs, hips and buttocks unlike any other workout. By utilising partner training you get the increased motivation and commitment that makes it ideal for couples wanting to workout together or with your personal trainer. Unlike the traditional aerobics class where everyone worksat the same pace, your intensity is determined by you and your trainer.
The use of focus pads provides a tremendous form of resistance training that again builds lean muscle and has the additional perk of incresing bone density. The mental aspect of the training build self confidence knowing that you can defend yourself as well as a stress reliever being able to blow of some steam after a long day. The stretching exercises enhance flexibility and range of motion that are crucial in our everyday lives. Kickboxing is also a great way to improve agility, endurance and coordination to carry over to other sports.
So why not get all these benefits and give it a go, contact fit to you through the website or call.