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Posts Tagged ‘fitness weymouth’
Weymouth Personal Trainer to help 100 people lose 1000lbs of fat for charity!
Friday, December 18th, 2009
The last few weeks I have been thinking of ways I can help as many people as possible to lose their excess Christmas poundage this January. I then came up with the idea that I should let 100 people enlist on an online version of my guaranteed results fat loss program for a fraction of the cost of personal training. It then dawned on me that not only should I do this, but rather than myself earn a single penny of it, I should donate all profits to charity! Wow!
So after much thought, planning and preparation, I have come up with this . . . . .
Starting January 4th, Procision Fitness, Weymouth and Dorset’s ONLY guaranteed results personal trainer, is going to help 100 people lose a total of 1000lbs of body fat, while also raising £1000 of cash for Julia’s House, an amazing local charity that helps children in Dorset suffereing from life limiting conditions.
The way I’m going to do it is by getting these 100 people (maybe you) to pay a £10 donation to charity, and try to lose 10lbs of body fat in 28 days (sign up via the big purple form on the homepage of www.procisionfitness.com). Once people have signed up, they (maybe you) get an email from me with a few more details about the program. Then, on January 1st, everyone recieves a copy of my Hit & Miss diet (the same as I use with my private fat loss clients), as well as further instructions. On January 4th the program begins. In the morning, these lucky 100 people will take some simple measurements (as per the instructions I send), and then begin their first workout.
Every single day, for 28 days, the 100 strong team will recieve an email directly from me with their days workout (provided via video uploads, photos and instruction so you can’t go wrong), nutritional help, advice on all things health, and more. Workouts take as little as 20 minutes per day, and require no specialist equipment, and the diet involves no magic supplements, starvation, calorie counting or anything like that.
At the end of the 28 days, so long as everyone has stuck to the program to the letter, each and every participant will have lost around 10lbs (typical results vary from 5-20lbs on this program), and will have raised at least £1000 for the Julia’s House.
So far as I’m aware, this is the first time this has ever happened here in the UK, and it’s set to be quite something. So if you are one of the millions who are looking to lose weight this new year, but don’t fancy private personal training, sign yourself up via the big purple box.
What are you waiting for?
Tags: andy sloan, fitness weymouth, Personal trainer weymouth, procision fitness
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Weymouth Personal Trainer gives you 10+ types of push up to try!
Friday, December 11th, 2009
This post stems from a recent conversation I had with a friend of mine who had been doing push ups for few weeks and now is not making further progress with them, and subsequently got bored of them and eliminated them from his routine. Now, there is no need for anyone to ever get bored with push ups, as there is pretty much an endless variety that you can perform, of varying difficulties.
The push up is one of the single most effective exercises for developing total body strength. Not only do your chest, shoulders and arms get a great workout, but so does your core, your hips, and just about everything else! So why is it that some people hate push ups? In my experience it seems that those people who dislike the push up fall into one of 3 categories. 1 - they can’t do a push up. 2 - they have got bored with them. 3 - their goal is bodybuilding and they feel the push up can not sufficiently fatigue them to make the necessary gains.
All of these categories can be easily addressed through exploring and introducing a variety of push ups.
Category 1
Now, I am fully aware that loads of people (maybe even you) can’t do the full ones, but I’m yet to train a single person who hasn’t been able to perform some form of a push up, be it on their knees or up against a wall, so there is hope for everyone! If you fall into this category, try the kneeling push up illustrated below. If you find this too hard, adopt the same position, but with your hands on a bench or a step, which will put more of a load through your lower body and less through your upper, meaning it’s much easier to lower down and push back up. If you find that too hard, try standing up against a wall, with your hands flat against it, elbows to approx 90 degrees at the bottom phase, and push yourself away from the wall. The better you become, the further away you can take your feet, making the move progressively harder.
Category 2
With so many variations of this simple move, there is no reason to ever get bored of doing push ups! You can use balls, benches, buddys and plenty more objects and pieces of equipment to make the push up more challenging, fun, and specific to what you want to achieve. Some of my favourite push ups are the partner ones which I’ve outlined below. Now these are pretty advanced, so I wouldn’t recommend attempting them until you and your buddy can each do at least 20 push ups comfortably, and hold a solid plank position for at least a minute.
Hands on shoulders - You’ll find these ones are great for switching on your core and also hitting the triceps as your hands are put in a closer grip. The guy on the floor will also get a great core workout. If, and ONLY if you get real good at these, try both going down and up at the same time, or alaternately!
One hand on hip bone, one hand on shoulder - Another advanced move thats really great for hitting the core for both buddys. If you try these ones, make sure the hand is on the hip and not the lower back. You’ll also want to make sure that you work from both sides, so that everything is worked evenly. Again, to make it harder, try both going down and up at the same time, or alternately (one up one down).
Hands on stability ball - This is a great exercise for hitting the triceps as well as giving your core a decent workout to. In adition to this, you’ll also be providing your shoulder joint with some (often) much needed stability work too. Have your hands more on the sides of the ball as opposed to on the top, as this will be easier on the wrists.
Decline stability ball - This is a great way to add some lower body stability work in while also loading up the shoulders a little more. The higher your feet and legs are, the more weight you’ll have acting down on your upper body, making this a really tough move. Try also performing it with only a single leg on the ball, which really adds a huge eccentric load through the hip of ther planted leg (great for helping train decelleration such as when running).
Decline stability ball with roll up - This is a progression further than the one previously, and gives your hips and abs a great workout while loading up your upper body. On the way up, roll the ball in so your knees come toward your chest, and on the way down, extend the knees and hips so you are in a full push up position at the bottom phase.
Medicine ball ‘one up one down’ - This variation is pretty fun and can be adapted further by adding in a fast passover, a jump, a swapover, increasing/decreasing speed, elevating your legs and a few more ways alike. But try this first simple progression initially. You’ll find that the arm planted on the floor has to work extra hard to compensate for the elevation from the other arm. Don’t have a medicine ball? Use a football or a step instead.
Category 3
If you’re in this category, then I’ll urge you to have a try at the progressions I’ve outlined for you below, because they require some serious strength and explosive power also, and will help you both carve up and grow your chest at the same time.
Close grip medicine ball - These are one of my favourite push ups for hitting the triceps. If you want to make the move harder, turn it into a power move, but exploding off the ball and landing with hands either side, before exploding back up onto the ball as illustrated below.
Pausing med ball push up - These are the ultimate in developing phenomenal core strength, and are my favourite variety of push up to use with many of the athletes I train in various sports due to the immense core and hip strength as well as shoulder and hip stability required for perfect form. Complete the move in a controlled, steady manner, with a 1-2 seconds pause at the top range.
Band resisted push up and air time push up - Resistance bands are a great tool for increasing resistance in push ups. Make sure you have the band placed around your upper back for ultimate loading through the chest, but to hit the core even harder, you can lace the band around your lower back (do not do this one if you have a weak lower back, or are new to resisted push ups).
To make the move even harder, try adding some explosion into it but finishing with your hands (or hands and feet, off the floor! If you still feel your chest needs more of a workout, after each set, hit the bench press with a load that you’d normally hit 12 reps out on, and go to near failure.
Hopefully this post has given you some new ideas of ways in which to make the push up more exciting, specific and effective, ensuring that you remain on track to achieving your goals without your training going stale and unproductive.
Soon I’ll be writing a post of similar style regarding adapting the squat, so keep your eyes pealed.
Until next time, stay motivated, stay strong, and stay healthy.
To your success
Andy 
Tags: andy sloan, fitness weymouth, personal trainer dorset, Personal trainer weymouth, training weymouth
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Personal Trainer Weymouth: Fat Loss Mistakes Uncovered
Sunday, November 29th, 2009
It’s getting to that time of year again, where everyone is getting into Christmas mode and beginning to think about work parties, family gatherings and alike, and subsequently the thought of putting on that little black dress, or tight pair of jeans starts getting ever more worrying.
Most people’s work Christmas parties I’m guessing, are going to be happening within the next 3 weeks or so, which really doesn’t seem all that long a time to get down to size and feel confident to wear what you want to , and to be able to indulge a little, knowing that you’ve ‘earned the right’ to. Well what if I was to tell you that in just 2-3 weeks of not making the mistakes I’ve outlined for you below, you could be a clothes size smaller, and ready to slip into any outfit you so desire?
The following are the 7 deadly sins of fat loss that my Weymouth and Dorset personal training clients often come to me with during our initial free consultation, and we then seek to banish them for good, with great results! In fact, when all of these cardinal fat loss hindering mistakes are booted out, clients are dropping fat and weight faster and more effectively than they have ever managed before during any of the many fad diets and workout programs they have tried out in the past.
So have a read, see which ones you are making, and stop making them starting today. If you do, I’ll guarantee you’ll lose at least a couple of inches in time for the party ;-)
1. Eating refined carbohydrates
We all need carbohydrate in our diet, that’s fact. However, what we don’t need is the wrong form of carbohydrate. Eating carbs that have been refined, such as white pasta, bread, rice, sugar, sweets, cakes, biscuits and all that other nasty sweet stuff, is quite possibly the biggest fat loss mistake that people can make. Sugar, and sugary foods, are addictive to say the least. You eat it, you want more, you want more, you often eat that too! By eating these types of carbs, your body’s response is to hit back with a huge influx of insulin, which ends up making your body store fat. Not only that, but although your energy levels may initially be elevated, shortly after, you will end up on a downer and with reduced energy levels. The way forward is getting your carbs from fresh, natural sources, such as fruit and vegetables, which as well as giving you a much steadier supply of energy, will also fill you up with the vitamins necessary to ‘unlock’ the energy within your foods, as well as boosting immune function and improving your general health.
2. Eating processed foods
They’re convenient, their ‘tasty’ (debatable), they’re quick, they’re easy, they’re effortless………….they’re also so full of crap that every time you eat them you are literally filling your body with chemicals and empty calories, and inviting your body to store excess fat. By eating these types of foods, from canned tomatoes through to a full on microwavable curry, you’re voluntarily increasing your body fat and the level of toxins within your body, and decreasing your bodies ability to work as it’s supposed to. If you’re ‘trying’ to lose fat, but still eating packaged and processed foods (yes - even low fat, no fat, low salt, weight watchers, healthy living and all that), you are condemming yourself to failure. If you eat fresh, natural foods, you really can’t go wrong, so enough with the microwave, and get your steamer, oven and grill working, and start eating natural. You’ll be AMAZED at how much of a difference it makes just replacing everything packaged with fresh stuff.
3. Doing your 100 sit ups a day
Yes that’s right, many of my personal training clients, when asked, tell me that their fat loss attempts to date have involved doing plenty of sit ups every morning and every night. Well this is a very quick and simple mistake for me to discuss. Doing lots of sit ups will not get you a skinny, toned waist!!!!! If it could, then a third of the population would have great abs, not a BMI that categorises them as obese. The idea of doing loads of sit ups to nuke your belly fat is called spot reducing, which doesn’t, has never, and will never work to reduce body fat. It’s not possible to work one part of your body and burn only the fat from that area. It just doesn’t go like that. The body takes fat from where it wants to. All that doing excessive sit ups does generally, is give people a bad back and poor posture. If you want great abs, you need to be able to see them, so they key is to get rid of the fat that surrounds them (acting on the advice you are reading right now will help you!). You’re far better off doing full body training to reduce fat. The more muscles you work, the more calories you’ll burn. Fact.
4. Steady state cardio
Yes, this may well work for a while, and I’ve nothing against steady state cardio. After all, the sport of triathlon is pretty much all about this! However, if you’re training for fat loss, it’s not the weay to go. Many of my clients, as well as banging out sit ups by the hundred, also have previously spend an hour or so walking on a treadmill, cycling on a stationary bike, or plodding up and down on a stepper. Funny thing is, they all say it bores the hell out of them and they don’t get results after the first couple of weeks. So why continue doing it?! Cardio training for fat loss is all about hitting out the interval work. Through using interval training as opposed to steady state cardio, you will burn more ‘free’ calories throughout the day, due to the effect the interval work has on your metabolism (you can elevate it for up to around 24hrs aftre training!). So by putting in a 20-30 minute bout of interval work, you will burn plenty more calories than an hours steady workout, in half (or less) the time. Efficient, effective, and much more fun!
5. Lack of resistance training
I don’t want to burn fat not get big muscles. I don’t have time. I don’t like the gym. Just 3 of the primary reasons I hear for why people don’t do resistance training. The exclusion of resistance training one is the biggest mistake people make with their fitness programs. I’ll put it very simply for you though: If you want to lose fat, you need to build some muscle! Now ladies, it’s not to say that you need to get stacked, and get guns like Swartzenegger (in fact, you won’t be able to due to the hormonal differences with men and women), so don’t worry about that. The underlying fact however, is that muscles crave energy, and so the more muscle you have, the more energy they need to work, so the more calories they will burn. So, by building some lean mass (muscle) you will increae your metabolic rate, and burn more calories even when you sleep. As for using a gym, absolutely no need. Your body is the only equipment you need, and that’s a fact. Just as soon as I get some time, I’ll shoot a short workout video for you and stick it on here ;-). In terms of time, you don;t need much. 20 minutes, 3-5 times per week is whct I use with lots of my personal training clients here in Weymouth and Dorset, and the results are immense.
6. Not eating enough protein
This is related to the above. When I have looked at a clients food diary prior to our personal training commencing, the thing that ALWAYS sticks out is the lack of dietary protein. People only ever seem to eat it in their evening meal. Big mistake. Your body needs protein to rebuild your muscles bigger and stronger after work. By effectivle ystarving your body of this vital nutrient, you are reducing its ability to create the lean tissue necessary to boost your metabolism and increase your fat burning potential. Try to get some form of protein in with every meal, but be aware that there are complete (such as in meat, fish, eggs) and incomplete (such as in bread, pasta, pulses) proteins. Go for things like organic beef, fish, chicken, turkey, whole nuts, seeds and organic eggs as your protein sources.
7. No direction
This is without doubt, the biggest one. So many people (maybe even you) spend far too much time saying they are going to kick start their fat loss mission, but never get round to it, or go at it half assed. In my experience, the key to fat loss success (and success in general) is having a clear, determined and measurable goal, that is both achievable and challenging (check out my post here for help with seting goals http://www.procisionfitness.com/blog/2009/02/goal-setting-goal-getting/). If you have no direction, you won’t get anywhere. So know what it is you want to achieve, and actually be willing to go for it, pedal to the metal. None of this ‘I’ll start on Monday’ nonsense either, start today, start now, and start achieiving. If you truely want to be a size smaller so you can wear what you want to, and feel comfortable in it, then you will be willing to work for it. Remember, the journey of 1000 miles starts with a single step, so take the first step today by setting yourself a goal.
That’s it from me today. Hope you get something from this post, and don;t forget to leave a comment. Your feedback is always great.
If you want to find out about my GUARANTEED RESULTS fat loss program, get in touch when you’re ready
Until next time, good luck.
Tags: andy sloan, fat loss, fitness weymouth, personal trainer, personal trainer dorset, Personal trainer weymouth
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Meeting the Queen . . . .
Wednesday, July 8th, 2009
I was fortunate enough to be presented to, and speak with both the Queen, and Prince Phillip. Check out the photos below!
Speaking with the Queen
Meeting Prince Phillip
Continuing the walk along the beach
Tags: fitness dorset, fitness weymouth, kids fitness dorset, Personal trainign weymouth, personal training dorset
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Need to shape up for sun, sea, sand and skimpy summerwear?!
Wednesday, June 17th, 2009
Lose 10-20lbs weight in just 4 weeks!
We have now passed midway point in June. The sun has been on and off for a while now, but when it’s been on, its been ON! If you’re like lot’s of people I’ve been chatting to, you have already been digging out your bikinis, swim shorts and skin bearing summer clothing, and asking yourself how on earth you are going to get back into them after staying in Christmas mode for the first half of 2009. Maybe you’ve been out shopping for summer clothing and it’s now hit home that there’s not long until the holidays, and with that, bearing lots of skin while sunbathing, and that you don’t have much time to get into shape.
Well it’s true, there’s not loads of time until the official summer, but luckily there IS TIME, so long as you know how to utilise it, and really go for it with 100% effort in terms of eating right and training right. Now I’m not talking about hours on a cross trainer, or loads of weights in the gym, combined with ’starving yourself thin’ or any radical diets you may have treid previously. What I am talking about is efficient training to get your body fit for flaunting. Training and eating well enough to get rid of the ‘does this make me look fat’ fear that so many people are plagued with at this time of year, and finally give you a body that functions well, looks fit, and is healthy, in addition to boosting your energy levels so you can really make the most of the summertime. Because after all, you want to ENJOY the holidays, rather than sepnd them worrying about how you look.
So here’s what I’m going to do for you. I’m going to give you some simple, easy to follow advice on improving your diet (simple advice that has helped my personal clients lose on average between 10-20lbs in 4 weeks). I’m also going to give you some workouts to do for 4 weeks, which require minimal equipment, and can be compelted in as little as 20 minutes a day, that will strip fat faster more efficiently than anything else you have tried. The best thing, you’re going to get it all for free, right now!
The Program
This program requires total commitment, which, if you are truly serious about getting your body ready for summer, should not be a problem. All you have to do is commit to following ALL the nutritional guidelines I give you, and perform one workout per day (these are detailed below) at least 5 days per week for 4 weeks. Can you do that? If the answer is ‘I don’t think I have time’….Rubbish. If you can’t find/make 20 minutes of spare time in a day then there really is no hope for you! Sorry, but that’s the truth. If you are commited to achieving the body you want ready for summer, you will find time. Best thing I can suggest, is schedule each 20 minute session into your diary on a weekly/monthly basis and stick to it, just as you would any other appointment!
Nutrition
To achieve the 10-20lbs weight loss within the 4 week period, you need to stick to these guidelines 100%, no excuses. Here they are:
- Go to your cupboards and get rid of all packaged/processed foods (if you don’t want to waste them, at least get them out of the hosue, so give them to a family member/friend to look after!). Why? Because additives/preservatives put into food are un-necessary in your diet, and as well as being linked to many illnesses, lead to increased fat storage and a reduction in the efficiency of your bodys internal systems.
- Cut ALL of the following from your diet, 100% - wheat, gluten and grains (e.g pasta, rice, flour), dairy, sugar, artificial sweeteners/packaged/processed foods, alcohol, caffeine.
- Eat only fresh, whole foods (preferably organic for best results), including beef, lamb, chicken, pheasant, beef, turkey, fish, eggs, all fruit and vegetables (as much as you like), all herbs and spices
- Eat smaller, balanced (meals containing proteins, carbs and fats) meals every 2-4 hours up to 6 meals per day.
- Drink plenty of water (filtered preferably). Depending on body size, anything between 2-4 litres per day should do the trick.
The Workouts
Perform 3 x resistance per week, and 2-3 x cardio per week, for 20 minutes per day minimum (for best results, perform workouts twice per day, either back to back, or one early and one later on). remain active on rest days by going walking/swimming, cycling etc. Alternate training each day, e.g. Monday resistance, tues cardio, weds resistance etc.
Resistance
Perform the following in a circuit, working for 40 seconds on each exercise, then resting for 20 seconds in between exercises (if this is too hard, do 30:30), working as hard as you can while maintaining perfect form. Once you have completed all exercises (6 minutes), rest for 1 minute and repeat 3-6 times. Perfom 3-5 minutes walking/cycling/jogging to warm up before circuit, then some stretching for each major muscle group worked at the end of the session, holding for 20-30s each.
- Bodyweight squat
- Push ups (kneeling if necessary)
- Bodyweight lunge
- Single leg anterior reach (stand on 1 leg, with tall posture, with one arm out in front. Slowly reach forwards, bending at hips and knees and touch an object approx 12-16 inches from the florr, then return to start)
- Dumbbell bent over rows (if no dumbbells, use household objects such as heavy bottles)
- Squat thrusts/single leg squat thrusts
Cardio
Choose 1-3 of the following activities each session: fast walking, jogging, cycling, swimming, skipping, cross training, stepping.
Perform 2-3 minutes hard effort on one activity, then rest for 30s-2 minutes, before repeating for the next activity (if only one appeals to you, perform all intervals using the one method). Continue this for 20-30 minutes, then follow with stretches for all major musles worked, holding each for 20-30s).
Ready to commit?
So that’s it. Sounds simple huh? That’s because it IS! Simple, yet highly effective and time efficient, and I’ve used similar (and in fact these particular wokouts) to great effect with many clients, achieving on average 10-20lbs weight loss within 4 weeks!
You have absolutely nothing to lose, so go for it, and I guarantee you will feel and look a whole lot better for it!
Note - if you have any medical problems that may be effected by exercise, make sure you consult your GP before undertaking nay exercise plan.
Feel free to email with any questions info@procisionfitness.com
To your success
Andy
Tags: fat loss, fitness dorset, fitness weymouth, personal training dorset, personal training weymouth
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Personal Training in Weymouth’s Great Outdoors!
Monday, April 13th, 2009
Currently training for Ironman, the vast majority of my own training (anything between 10-18 hrs a week) takes place in the outdoors; running in the countryside and cycling on the roads, and last week I even substituted one of my 3 weekly pool based swim sessions to don my wetsuit and try out the sea. That said, I can’t say I got too much swimming done, as at 9 degrees, it felt like the sea was repeatedly smacking me accross the head with an iceburg, which makes training pretty hard and not a lot of fun! The fun stuff however comes from my current resistance training program, which takes place outdoors using bodyweight, medicine balls, resistance bands, and some speed, agility and quickness equipment like hurdles, ladders and a parachute.
Anyway, in recent weeks, with the sun coming out to play, I’ve noticed that there are 5-10 times the number of people actually utilising the outdoors as a playground for fitness training. While cycling last weekend I must have past 100 cyclists during the 4 hours I was on my bike, which is a massive contrast to a week before that when the weather wasn’t so great and I saw less than a handful in the same 4 hour period. The number of people out there running is also growing with the improvements in weather. This is obviously great, but having myself trained outdoors fully throughout the autumn and winter months, it also makes me wonder why it is that many of these people have waited for so long to get out there to train! However, the purpose of this post is not to talk about why people get so slack over the cooler seasons, but rather to forward to you a few ideas for workouts to perform outdoors for maximum results, in minumum time.
Although there are huge numbers of cyclists and runners out there training in the sunshine, I’m yet to see anyone maximising the use of local parks, the beach or recreation grounds to complete their resistance workouts. However the gyms I train clients in seem to be gettin busier each week with at the moment as people realise that speedo season is just around the corner and maybe now is the time to shape up. This is great because people are training, but it also makes me wonder why when it’s a beautiful sunny day, would anyone (other than perhaps bodybuilders) want to train in a gym?! Thankfully, a few of my gym based clients have been seizing the initiative and asking me to take them outdoors to train, so we’ve just grabbed a few bits of equipment from my car and trained on a football pitch, in a park, or even in their gardens, an we’ve had some pretty amazing workouts using minimal equipment.
Here’s a look at one of the fat busting sessions one of my middle aged female clients performed with me during the week, using giant sets (4 exercises completed in sequence).
5 min boxing warm up
3 min dynamic flexibility
Giant set 1: Repeat x 3
Bodyweight squat to lunge x 20
Rotating push up x 20
Crossover lunge x 20
Climbers x 30 sec
Giant set 2: Repeat x 3
Resistance band speed punch x 50
Resistance band speed row x 50
Resistance band speed fly x 25
Resistance band polling x 25
Jogging/walking cool down, followed by some flexibility work.
So there’s just one simple yet awesome fat burning workout you can perform outdoors using nothing but a resistance band and your own bodyweight. That particular session was performed on a football pitch, using goal posts as an attachment for the bands.
One of the keys to sustaining your training is ensuring that it’s fun. So mix things up all the time. You don’t have to be in a gym to have a great resistance workout, so get outdoors and train. If you have a set workout that you perform in the gym, look at it and adapt it. For instance if you have bent over rows in your gym session, perform a bodyweight row under a bar in a park. If you have bench press, do push ups. Swap lat pull downs for pull ups, weighted squats for bodyweight squats supersetted with sprinter squats and so on.
The good weather doesn’t tend to stick around for long, so make the most out of it!
My best
Andy
07843 438173
andy@procisionfitness.com
Tags: fitness weymouth, outdoor training weymouth, personal training dorset, personal training weymouth
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Circuit Training Starting at Redlands, Weymouth (Dorset)
Monday, February 16th, 2009
Due to popular demand, Procision Fitness will now be providing circuit training on Thursday evenings, 6.30pm at Redlands Community Sports Hub in Weymouth, Dorset. The sessions are starting on Thursday March 5th at 6.30pm.
All ages (16+) and abilities welcome. The sessions are desgined to boost your metabolism and fat burning ability through functional exercises utilising both resistance and cardiovascular exercises.
Sessions cost £3.50, payable to the sports centre.
I look forward to seeing you all there!
Andy 
Tags: circuit training, fitness dorset, fitness weymouth
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Outdoor Circuit-based Group Fitness Training in Weymouth, Dorset
Thursday, February 12th, 2009
Hey guys, check this out for a session!
Last Wednesday I was unable to provide circuit training at Budmouth Community Sports Centre as I was on a coaching course, so instead I offered an outdoor session, meeting at Cafe Oasis in Preston on the Tuesday evening.
We had a great turnout and got through a truely amazing workout (I know it was amazing because I trained as hard as anyone during the session to avoid the cold!). After a thorough warm up we worked in partners and completed the following:
Partner A: 20m beach Sprint, walk/jog back recovery
Partner B: Squats, Push ups (various techniques), Lunges, Climbers
We performed 60s at each station, alternating sprints with resistance (so when parner A is on 60s sprinting, B is on resistance exercise 1,2,3 or 4) for 60s, then swap). So we did one complete set of 8 minutes, rested for 2 minutes then did another set for fun!
Next circuit:
Partner A: 200m beach sprint/jog/whatever’s left in the tank!
Partner B: Using a bench/wall - Single leg step ups, Incline/decline/flat push ups, alternate step ups, dips
Using the same system as above (so while one runs the other does resistance), but this time you only perform resistance for as long as it takes your partner to get back and swap with you! We did one set of 10 minutes solid!
‘Bonus’ Circuit
Finally we got the toys out for a more conventional circuit. Stations were 200m beach sprint/run, buddy band rows, med ball lunge to chest pass, push ups, speed squats. Station change was when the runners got back and shifted everyone down!
After that we had a cool down jog-walk, then completed some stretching and partner assisted stretching.
Now by anyones measures, that’s an amazing and intense workout, guaranteed to strip fat and encourage the building of lean muscle tissue. The beauty of it is that we have various ages and abilities, and although you are expected to work hard, you work at your own pace, not anyone elses, making it suitable for pretty much anyone
The very best bit . . .
Although intended only as a one off session, everyone who attended asked for me to make this a regular thing. I’m more than happy to do this, therefore Procision Fitness will be offering this session on Tuesday evening’s, at 6.30pm.
The way it works is as follows:
The series of sessions is called HARDCORE & OUTDOORS (don’t let the name put you off though, all ages (16+) and abilities welcome)
1.) Contact me online or on 07843438173 to register an interest and/or get more info.
2.) On the Sunday night before the Tuesday session you will recieve an email/text/call (depending on your preference) letting you know the meeting place, anything you may need (e.g - warm clothes!) and the basic plan.
3,) On the Tuesday evening we will meet in the designated place at 6.25pm, ready for a pre-session briefing and a prompt 6.30pm start (sessions will be in Weymouth, but depending on preferences, Dorchester and Portland can be looked into).
4.) The session will then get underway and you will get a series of the greatest workouts you will ever experience!
SO HOW MUCH DOES IT COST?
These sessions cost just £3 each, or £17 for a block of 6 sessions.
However, if after your first session you decide you didn’t enjoy it and have no interest in coming again, you can have a full refund. These sessions aren’t being put on soley to generate income, it’s more a case of helping you to maximise the benefits from your training, and keeping your body guessing ;-)
In order to keep this session small and exclusive, there are a maximum of 20 places available for each session, so get your name down ASAP to ensure your place.
I look forward to seeing you.
Andy
Tags: fitness weymouth, outdoor fitness dorset, personal training weymouth, weymouth
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