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Strength Training Programme
With new progressive free weights programs sent to you every month I will turn around every aspect of your training. With moving images and detailed descriptions of each exercise you can be happy in the knowledge that your bespoke training plan has been designed by a master personal trainer, with only one goal in mind...your total body transformation.
Zone 2: This is a moderate intensity zone used to improve overall conditioning and
endurance, Most of your exercise time should be spent in this zone. This is an
excellent calorie burning zone.
Zone 3: This is a higher intensity zone used to improve aerobic conditioning whilst
introducing an anaerobic element. Training in this zone improves your tolerance to
endurance, Most of your exercise time should be spent in this zone. This is an
excellent calorie burning zone.
Zone 3: This is a higher intensity zone used to improve aerobic conditioning whilst
introducing an anaerobic element. Training in this zone improves your tolerance to
lactic acid build up.
Base Builder 2 - Short Interval
Cardio-vascular Plan weeks 5-6
Nutritional Plan
Your body is unique so it stands to reason that your nutritional plan should be too. My plans are designed to compliment your body, your life and your weight loss and fitness goals. This is not a diet, its a positive and maintainable change to the way you fuel your body. Eat smarter and prepare yourself for more energy at the gym and in every aspect of your life.
Cardiovascular Programme
You can finally take the guesswork out of your cardio training ...designed by a qualified metabolic specialist, you will receive 2 cardiovascular plans per month. These are not ‘one size fits all’ programs, they are designed around your metabolic profile to ensure that you train at the right intensity. Complimented by your free weights program you will reach your full potential.
Zone 2: This is a moderate intensity zone used to improve overall conditioning and
endurance, Most of your exercise time should be spent in this zone. This is an
excellent calorie burning zone.
Zone 3: This is a higher intensity zone used to improve aerobic conditioning whilst
introducing an anaerobic element. Training in this zone improves your tolerance to
endurance, Most of your exercise time should be spent in this zone. This is an
excellent calorie burning zone.
Zone 3: This is a higher intensity zone used to improve aerobic conditioning whilst
introducing an anaerobic element. Training in this zone improves your tolerance to
lactic acid build up.
Base Builder 2 - Short Interval
Cardio-vascular Plan weeks 5-6
Just like your Phone, TV and CD Collection, your fitness is about to go digital...Get the whole fitness package at your complete convenience.
With moving images and detailed descriptions of each exercise, your programs are emailed to you and all accessible from your phone, tablet and PC/Laptop. You will receive your own web site and online calendar which you can use to plan your training around your schedule. If you want something tangible to take with you to the gym, simply print your programs as required.
100%
Machine Leg Press
Seated alternating kettlebell press
Bicycle Crunch
Stability ball chest press with DB’s
Total Body Transformation
Sets 2-3 Then Rest: 1 Minute Warm Up: 5 Minutes Cool Down Guide Complete exercises in Pairs then rest for time indicated. Perform 10 minutes cardio at 60% Maximum HR before and after these exercises.
Exercise
Machine Leg Press
Seated alternating kettlebell
Bicycle Crunch
Stability ball chest press with DB’s
Total Body Transformation
Sets 2-3 Then Rest: 1 Minute Warm Up: 5 Minutes Cool Down Guide Complete exercises in Pairs then rest for time indicated. Perform 10 minutes cardio at 60% Maximum HR before and after these exercises.
Exercise
Nutritional Plan
Chicken Breast, Turkey Breast, Lean Turkey Mince, Haddock, Salmon, Tuna, Crab, Prawns, Lean cuts of steak, Lean Beef Mince, Ham, Egg , and Egg Whites
Baked Potato, Sweet Potato, Squash, brown Rice, Wholemeal Pasta, Porridge, Beans/Lentils, Sweet corn, Bananas, Strawberries, Melon, Apple, Oranges, Brown Bread
Broccoli, Asparagus, Lettuce, carrots, Cauliflower, Green Beans, Peppers, Mushrooms, Spinach, Tomato, Onion, Brussels Sprouts, Cabbage, Celery
Eat 6 times a day: 3 meals and 3 snacks
E.g. Main Meal: Grilled chicken breast with rice and salsa
E.g. Snack: Fat free yogurt and a banana
Lets keep things simple... Once we have established your ideal calorie intake during our consultation, its up to you to design a menu that suits your taste and lifestyle. Choose ingredients that you enjoy eating and follow the plan for 6 out of 7 days. Treat yourself once a week (after all you have to live and enjoy your life). Don’t get bogged down with the odd slip up, start up again with renewed vigour and adapt things to avoid making the same bad choices again.
As a rough guide, a portion should fit in the palm of your hand or be roughly the size of your fist.
To make a snack: choose a portion from groups 1 and 2 or have a protein shake
To make a meal: choose a portion from groups 1, 2 and 3.
Group 1:
Group 3:
Group 2:
Nutritional Plan
Eat 6 times a day: 3 meals and 3 snacks
E.g. Main Meal: Grilled chicken breast with rice and fresh salsa
E.g. Snack: Fat free yogurt and a banana
Lets keep things simple... Once we have established your ideal calorie intake during our consultation, its up to you to design a menu that suits your taste and lifestyle. Choose ingredients that you enjoy eating and follow the plan for 6 out of 7 days. Treat yourself once a week (after all you have to live and enjoy your life). Don’t get bogged down with the odd slip up, start up again with renewed vigour and adapt things to avoid making the same bad choices again.
To make a snack: choose a portion from groups 1 and 2 or have a protein shake
To make a meal: choose a portion from groups 1, 2 and 3.
Chicken Breast, Turkey Breast, Lean Turkey Mince, Haddock, Salmon, Tuna, Crab, Prawns, Lean cuts of steak, Lean Beef Mince, Ham, Egg , and Egg Whites
Baked Potato, Sweet Potato, Squash, brown Rice, Wholemeal Pasta, Porridge, Beans/Lentils, Sweet corn, Bananas, Strawberries, Melon, Apple, Oranges
Broccoli, Asparagus, Lettuce, carrots, Cauliflower, Green Beans, Peppers, Mushrooms, Spinach, Tomato, Onion, Brussels Sprouts,
Group 1
Group 3:
Group 2:
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