Words of great success & encouragement...

A few of my clients have provided testimonials on what it's like to train with me.

Check out my Testimonals Page for some inspiration, encouragement and stories of success.

Keep Sweating...

Mandy Progress, Week 4 & a photo update...

How is Mandy going with weight loss goals?
See for yourself:

I think she is doing fantastically !!

Updated statistics to follow soon.

Click on these links for Mandy's reports for: Week 1, Week 2 and Week 3.

For all blog posts relating to Mandy, click here.

Mandy's Progress, Week 3...

How has Mandy done for the past week? Let's see:

One more week to go before I am measured, feeling nervous about that I will admit. Nothing much is changing on the scales, so I am really hoping that the tape measure will show some big improvements. 

Nutrition:
I am mostly sticking to my 1500 cals a day, however there has been the odd day where it had been up to 1700, and then others where it has been around 1200. Think this has to do with the amount of fruit and vegies that I am eating.

Training:
I am training 4-5 days per week including the 2 pt sessions. Skipping and doing some core at home daily.
Wanting results to come as soon as possible.

Mandy 

Mandy's Progress, Week 2...

Time for another update from Mandy & here's what she had to say about the week prior::

Training 
The past couple weeks has gotten harder, but I feel I am getting fitter, so it's working! And I am enjoying it too, it's good time out.
Nutrition
My eating is going pretty well. However I am going to start keeping track of my calories now to make sure I don't stray. Fiona says to limit grains like rice, pasta & bread, have cut back on those. Still have the odd toast for breakfast though, and had a little bit of rice over the weekend with some Thai. However overall going really well. I am also learning to love a range of vegetables which I couldn't stand before. I like roasting eggplant and capsicums stuffed with cherry tomatoes, eggplant, walnuts and feta (This recipe is from the Alive newsletter).
I have cut out coffee and drinking more green tea. The first few days doing this were hard, but now I feel like I am more refreshed and energized after tea instead of coffee.

I am enjoying a small glass of wine with dinner tonight with some fish and roasted veggies. But aiming to have no more than 2 standard drinks per week, I used to drink this (at least) daily, not too long ago.


I still have trouble sleeping some nights, but I am trying my best to make sure I get enough sleep each night.


Feeling good, and exciting for what is to come.


Mandy. 

I am impressed with Mandy's dedication to her nutrition and making changes, which are realistic and achievable, to ensure success and not sabotage.

Until the next update, keep training hard and watch what goes into your mouth, especially important over these colder months!

Mandy's Progress, Week 1...

Here's what Mandy had to report to me for the past week.

Food: 

Sick again :( 

Have been having lots of vege soups to help with this, best thing to warm you up.

Breakfast is either an omelet or porridge with some berries and a little bit of yogurt. 

Training: 

Last week Fiona pushed me through two "21 workouts", very challenging but worth it to get that good feeling once they are completed. I am really enjoying my training routine. The last few days I have had a cold so have just been at home, but I am getting back in to it today. I feel as if I have missed training. 

The gym and training has become a better way for me to deal with things. Before if I was stressed and upset about something I would find comfort in food and alcohol. I still enjoy those things but for different reasons now. 

I would like to see results happen a lot faster, but I know that I didn't put weight on overnight so it won't be lost overnight. I want this change to be permanent. 

Mandy. 

Mandy also sent me a copy of her food diary, my feedback was that she is eating fine, keep up the good work!

Until our next update, keep sweating and keep having fun.

Introducing Mandy...

Here is my client Mandy, I'd like to invite you along on her journey for the next 12 weeks.

Photo taken, date: 17 July 2012

Weight:    88.8kgs

Height: 166cm

BMI: 31.9

Measurements:

Biceps: 34.2cms

Chest: 108cm

Waist: 97.5cm

Hips: 112cm

Thighs: 67.5cm

Initially on 29th May, Mandy was 91kgs, and in just 6 weeks, she has already lost 2.2kgs, which doesnt seem much, but I assure you it is... because the real telling sign is in her measurements, she has lost over 8cms overall. In a matter of weeks, that's fabulous!

Mandy has an ambition to lose 15kgs... and I know she can do it.
She is committed to her exercise and nutrition plan.
Over the next 12 weeks we will be tracking her progress.
Each week we will have a weigh in and we'll find out how Mandy is feeling with her exercise, nutrition and mindset for that week.
Each 4 weeks we'll do a new photograph and post Mandy's measurements.

Mandy says "I feel different this time about getting on track, I feel more focused. Now I care about myself and about looking after myself. I think this is a result of being a lot happier in life and surrounding myself with more positive people."

As a personal trainer, these words are music to my ears... when my client(s) say such affirming things to me I know I have something very real to work with and we will reach their goals without a doubt.

Of course there will be some sweat, tears, sacrifices... and maybe some cursing {I am so used to that!!} along the way. Nothing worthwhile comes easy.

I look forward to sharing Mandy's progress, and ultimate success story, with you.

Keep sweating.

Get your body working for you...

Hey everyone, some good reading here:


Are you Making yourself Hungry by Adam and Ryan at ShapeShifter Blog

Image from here

Bear this in mind after all the eating you will probably do at Xmas time. 

• Try to keep all carbs early throughout the day
• Drink plenty of water, i.e. for each glass of alcohol, have a glass of water. 
• Try to have a cleanse day in there somewhere to give your body a break...

Have a very Merry & safe Christmas!