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Posts Tagged ‘personal training dorset’

Meeting the Queen . . . .

Wednesday, July 8th, 2009

On June 11th, Procision Fitness provided fun based fitness and exercise sessions for 180 childreen aged 5-11 on Weymouth beach to help showcase the town ahead of 2012.

 

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

Speaking with the Queen

The Queen asked about Procision Fitness, and the services we provide, and was especially pleased to see so many children enjoying fun based exercise in the sun.
Meeting Prince Phillip

Meeting Prince Phillip

Continuing the walk along the beach

Continuing the walk along the beach

As you can see, there was a pretty large crowd gathered for the visit!
Until next time,
Andy ;-)

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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:

 

  1. 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.
  2. 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.
  3. 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
  4. Eat smaller, balanced (meals containing proteins, carbs and fats) meals every 2-4 hours up to 6 meals per day.
  5. 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.

 

  1. Bodyweight squat
  2. Push ups (kneeling if necessary)
  3. Bodyweight lunge
  4. 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)
  5. Dumbbell bent over rows (if no dumbbells, use household objects such as heavy bottles)
  6. 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 ;-)

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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

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