22 year old student Amy achieved fantastic results over 7 weeks training with Fitness Witch.
She wanted to lose weight, tone up and improve her posture over the 8 weeks she was home from Uni for the summer. She also wanted to learn correct technique when using weights, so she felt more confident going to the gym, together with improving her running enough to complete the Winchester Park Run.
Nutrition wise she wanted to increase her energy levels, start eating three well balanced meals a day and improve her skin.
Together we designed the following SMART goals:
Short term (2-3 weeks):
1 - Learn proper technique for basic “at home” workouts (body weight)
2 - Increase intake of vitamin C, vitamin E and water, for optimal skin health.
1 - (2-4 weeks) Eat an energy balanced high protein breakfast every day
2 - (6 weeks) Develop lean muscle and reduce measurements [toning arms] and build strength in back and chest [for posture].
Long term (8 weeks):
1 - Eat three well balanced meals ensuring macro nutrient balance of 45% carbohydrate, 25% protein, 30% fat2 - Complete Winchester Park Run. Master technique squat, side and front lunge, push up, tricep dip, reverse fly/wide row, bicep curl, shoulder press and raises.
Amy’s motivation levels were high and she was able to commit an above average amount of time to her training schedule.
We applied a programme of progressive weight training (2kg to 4kg) for an hour each week, developing lean muscle and strength in the upper body to aid problems with posture as well as accelerating fat loss. Together with this we applied a 45 minute running conditioning session (to develop stamina, breathing technique and form), this included leg, hip and core strengthening exercises to help prevent injury. We added one 30 minute circuit session incorporating full body compound exercises and stressing large muscle groups, maximising calorie burn and encouraging metabolic adaptation. As well as this I designed and taught Amy a self led body weight exercise programme for her to complete at home. Altogether the full programme allowed 3-4 rest days a week.
Altogether the full programme allowed 3-4 rest days a week.
Despite this we trained in a balanced and sustainable way implementing an adaptive nutrition plan at the same time. This was important in order to ensure longevity of results and avoid “yo yo” body reactions.
We measured progress every 3 weeks and Amy was encouraged to use ‘Map my Fitness’ Ap in order to track her activity and nutritional intake.
Despite battling a summer cold, going to a music festival half way through and maintaining the social life of a normal 22 year old (!) Amy worked hard and achieved brilliant results.
Her BMI dropped from 27.2 to 25.6, her body fat decreased by over 4%, from 36.9% to 32.6%, she toned her arms and legs decreasing their circumference by 2cm while losing 5.5cm on her waist and 4cm on her hips.
Amy said she felt a definite improvement in her posture and thanks to correct breakfasts and balanced eating she felt her energy levels where consistent and maintained.
The stretching and strengthening exercises gave Amy a marked development in her flexibility improving her stretch and reach test by 5-6cm from weeks 1 to 7. On top of all of this Amy was also chuffed to bits to complete the Winchester Park Run at the end of her programme!
Amy was really pleased with her results and now has the confidence to continue her fitness when she goes back to Uni.
She understands the ups and downs of working out and never makes you feel bad for taking a weekend off from healthy eating now and then – much to my relief!
I cannot recommend Mary enough – she took me from complete beginner with zero confidence to someone who goes to the gym and (dare I say it) almost enjoys running! A massive transformation in 8 weeks. I only wish I could have worked with her for longer.