Bosu Personal Training with Celia - Simon Tranter

Celia’s session today focused on using the Bosu for the majority of the exercises. The Bosu is an excellent tool to use with all clients incorporating core stability to an exercise. Celia performed squats, bicep curls and a shoulder press all standing on the Bosu. This made sure Celia activated her core throughout the exercises to enable her to keep good technique and maintain posture throughout.

As well as standing on the Bosu performing exercises, Celia also did ¾ press up with her hands holding onto the Bosu and a plank positioning her forearms on the bosu (see pic). Again with a press up this makes sure the core is engaged throughout and increasing the intensity to a basic plank. Celia performed no crunches or stomach exercises during her session today yet because we used the Bosu to perform some basic exercise's her core and abdominal muscles got a really good challenging workout.

I strongly recommend using a Bosu as part of your fitness program whether working as a Personal Trainer or training on your own. Get out there and try it!

Why not try the exercises shown on the link below

http://www.youtube.com/watch?v=M8mcHyfFvQI&noredirect=1

Personal Training with Celia - Josh Hopkinson

Today we worked on Celias stamina to work towards her weight loss goals.

The Training Style I got Celia doing today was quite high intensity cross training which is used by the royal air force when training for fitness tests.

I toned down the royal air forces work-out for Celia.

The basis of this training is starting with a particular number of reps on 3-4 different exercises then working your way down to just one rep.

The exercises Celia completed today are as follows:

• Swiss ball crunches
• Frontal/Lat Raise with resistance band
• Narrow Row Squats (suspension training)
• Studio Shuttle Runs

Once I had taken Celia through all the exercises to ensure she understood how to perform each with good technique, we began.

Starting with 10 crunches moving quickly into 10 Frontal/lat raises then into 10 narrow row squats and finished the set with 10 quick shuttle runs of our studio.

Stage 10 complete!

We then repeated this but now doing 9 reps on each exercise, bare in mind that throughout this whole work out there are no rest periods so Celias heart rate remained with in 60-80% of her max heart rate through out the whole session. Once stage 9 was complete we then began stage 8 (8reps on each). We repeated this until we got down to 1 rep on each exercise! Demanding stuff.

Celia’s work rate through out this whole work out was fantastic which just shows how much she wants the results. With our personal training expertise and Celia’s hard work she is on her way to achieving her desired results.

Great work Celia!!

Well done.

Josh Hopkinson.

Celias Initial Training Session

Today I met Celia for our 1^st session to discuss her goals, reasons behind her goals and to get  to know Celia as a person before we begin the training.

   Celia is a very friendly, down to earth married woman with children. Celia works as a delivery driver Monday to Friday so has a very sedentary job.

Celia wants to loose up to 2 stone in weight and drop down to a size 12 while becoming fitter and healthier at the same time. Celia currently smokes but is in the process of quitting and at present is down to 5 – 10 cigarettes per day. She is finding it hard at certain times to avoid reaching for a cigarette so tends to snack more which isn’t helping her weight loss.

    Celia is very upbeat and confident about achieving her desired goals and is looking forward to the challenge ahead. An optimistic approach is very important not in just fitness but in all ways of life and Celia has plenty.

  After taking her 1^st weight in followed by measurements, BMI and body fat % Celia and myself went in to the gym to do some fitness tests.

   As Celia wants to improve her fitness she will do a 5km cycle and a 1000m row with times recorded. Also Celia performed as many full sit ups and full press ups without stopping. These along with the row and cycle will be redone over the course of the training so we can she how Celia’s fitness is improving.

Celia’s been weighted, measurements taken, goals discussed and fitness tested. We are ready to GO!!!

Celia’s optimistic and realistic approach to her goal gives her a real chance to succeed with Josh, Celia and myself working together I believe we are in for a challenging and rewarding journey together cultivating a new healthier, fitter and new Celia.

I look forward to helping Celia achieve her goals

Simon Tranter

Marriott Personal Trainer

My First Personal Training Session

My name is Celia Ingall I am soon to be 50 and a mother of 4 with 2 grandsons and 2 dogs. I work part time at Edmundson Electrical on Ascot Drive. With this been my second marriage its is also our 10th wedding anniversary this year.

So its the incentive I need to get fit, about 2 years ago I hurt my back (a slipped disc) so when I became mobile again I joined the gym and have slowly recovered, I managed to lose a stone but hit a wall last year when I found it hard to keep motivated and with winter approaching I found the weight creeping up again.

 

So this year theres a lot of changes happening!

 

I am currently quitting smoking, its hard work and I am struggling with eating more food to compensate, I have never ate so much fruit!

 

1st Session

 

Today was my first session with Simon, where I was weighed, measured BMI taken and body fat % noted. We then hit the gym! I had to do some fitness test. A 5 km cycle followed by a 1000m row where my time were recorded. I then had to do full sit ups and full press ups without stopping.

 

I will do do this all again at a later date where I will be able to see the improvements.

 

I must say it soon showed up how unfit I am and I am looking forward to achieving my goals...

 

Celia