Fitness Witch, Winchester, Hampshire, fitness classes Winchester,  body conditioning, body attack, personal trainer, one to two personal training, group training, train with a friend

Case studies


Amy Callister

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.


Fitness Witch

Smart Goals

Fitness Witch, Winchester, Hampshire, fitness classes Winchester,  body conditioning, body attack, personal trainer, one to two personal training, group training, train with a friend

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.


Medium term:

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% fat

2 - 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.

Training

Fitness Witch, Winchester, Hampshire, fitness classes Winchester,  body conditioning, body attack, personal trainer, one to two personal training, group training, train with a friend

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.

Results

Fitness Witch, Winchester, Hampshire, fitness classes Winchester,  body conditioning, body attack, personal trainer, one to two personal training, group training, train with a friend

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.

Well done Amy!



Amy's Testimoinal

Over the 8 weeks that I trained with her this summer, Mary not only helped me to get fitter and stronger, but also boosted my confidence, so now I feel ready to continue my fitness journey on my own. The varied training regime meant that I never got bored, and even though sometimes I felt like quitting and giving up, Mary was so encouraging and confident in my ability that I achieved things that I never thought I would.

Thanks to Fitness Witch, I lost 5lb and 5 ½ cms from my waist. Not only this, but by the end of my training I was able to run a 5k, something I never thought I would be able to do. Mary is really great at tailoring her workout plans to suit your needs and goals – she never pushed me to do things I wasn’t comfortable with or able to do, but she knew me well enough to push me out of my comfort zone!

I was so chuffed, with my results and would recommend her training sessions to anyone. And, on top of all her professional credentials, she is also a great person to spend time with – I looked forward to my workouts every week and we became good friends.

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.

Fitness Witch qualifications & accreditations


Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire
Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire
Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire
Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire
Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire
Fitness Witch Personal Trainer, Training your body! - Fitness Classes Winchester Hampshire

Spell casting schedules, for those who believe!

07967 348 907 / 01962 855 512 | mary@fitnesswitch.co.uk | Monday - Friday: 9:00 AM to 5:00 PM

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