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Personal Training Information – Lancaster

Welcome to my Personal Training page. I am a fully qualified Personal Trainer and fitness instructor, with a keen interest in running and all things fitness. I am also a qualified Kids fitness instructor and a trained primary school teacher, CRB checked. I am specifically interested in training women of any age or ability, whether that is for a wedding, holiday or just wanting to get fit and improve health. If you want to do some extra training you can then attend my women’s running group. I am also qualified in ante and post natal fitness, see that page for more details.

Some times people need a bit of direction and motivation to progress or even start their training. Personal Training can really help to achieve and more importantly, keep results by working with a program that is individually tailored for your needs.

What?

If you decide to start a course of Personal Training you will have a free consultation meeting. This is an informal chat where we can meet up and I can introduce myself and explain what I do. We can discuss your thoughts on Personal Training and what specific needs and goals you have. I will also perform some fitness tests such as; blood pressure, weight and some body measurements. I will also give you a food diary to fill in from which I can do a nutritional analysis if you want to make changes to your diet. For further information view the dietary analysis article on this site. I do not advocate ‘going on a diet’. It is usually lifestyle changes that are needed that can be sustained in a healthy way. Being a trained Wellness Coach I can help you through these changes by arranging meetings to assess how things are going and next steps. You are helped through these changes every step of the way as it is very difficult to change things that have become habits.

If you have any aches or tight muscle groups I can do some postural analysis to see which muscles would benefit from some training. As I am also a Sports Massage Therapist this can be discussed. It may be that you also want massage as part of your course so we can fit this in and build it into the plan.

To ensure you are healthy and ready to start a program you will be asked to complete a Physical Activity Readiness Questionnaire. This is just to make me aware of any medical history and ailments that may affect you exercising.  I will also give you an idea about what exercises you will be undertaking in sessions. Your program will take into account your exercise likes and dislikes and also the time you have available to train.

A typical session lasts one hour and includes work to strengthen the body whilst at the same time reducing body fat levels and boosting energy levels by working on cardio-vascular fitness. All exercises will be demonstrated and observed to ensure they are performed correctly and safely to prevent injury.

The cardio work may involve us going for a walk or run, cycling, skipping. There are many ways we can work your heart. Exercise can be fun as well as hard work and I try get you doing things you enjoy while at the same time pushing you a bit harder each week so that you see results. It may also include interval training which is fantastic for fat burning. This involves mixing faster, short, intense bursts of exercise with rest periods in between. Williamson’s Park is a great outdoor gym on our doorstep so this can be used for any different sessions. There are also quiet times to go so you would not have to feel self concious. Some hill work is usually incorporated in my workouts, again at your own level. Hill work is fantastic for fitness gains and muscle strengthening, and it can be fun too! Other workouts on the plan can be done in your own home or in the gym.

There is always some core stability and core strength exercises involved also. This involves exercises with medicine balls and balancing. They are quite difficult at first but are great for building those important abdominal and lower back muscles. These are the muscles that give us our posture and are crucial for day to day activities, everything from walking to bending down to pick something up. Core work is essential to protect your body through everyday life and it is often neglected. I can show you easy simple exercises that you can fit into your life without thinking too much about them. For further information view the core stability article on this site.

There will also be some weight based exercises involved to improve muscular strength and endurance. Weight training does not mean lifting really heavy weights on a bar and building huge biceps! It is conditioning strength training which tones muscles and burns fat. Lean muscle burns more calories than fat does so it makes sense not to skip this part of the training especially if your goal is to drop a dress size or tone up. Weight will always be suited to your current level of strength and adapted accordingly. Don’t forget, your safety is of primary importance so I will not be asking you to lift weights you are unable to lift. Many of the exercises will be using your body weight and you can have a really effective workout using minimal equipment.
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Equipment that we may use include:

  • Rip 60 suspension system
  • Dumb Bells
  • Kettle Bells
  • Medicine Balls
  • Swiss Ball
  • Resistance Bands
  • Skipping Ropes
  • Boxing gloves and pads
  • Wobble board
  • Battle ropes
  • Body Bar
  • Power Bag
  • Your own body weight

All the sessions are different to keep you motivated and they are designed to meet your specific goals.

Why?

Benefits of Personal Training

There are many benefits of home based personal training rather than going to a gym or a class or trying to exercise on your own.
*It is convenient for you as you can do the majority of your workout at home, apart from some of the cardio training, and even that can be performed in your garden or local street or park.
*Indiviudal workouts are less intimidating if you are not used to the gym environment and you can build up your self-confidence in a one to one situation until you are ready to join a gym. You may not wish to join a gym at all but this may start you off on your training journey.
*Personal Training is cheaper for you as you are not paying for a gym membership. You do not need any expensive equipment as I will supply all of this and give you recommendations on what to buy if needed.
*I will work around your lifestyle and train you at a time convenient to you. If that means meeting you in the park at 5am then I will be ready for it!
*It raises your commitment levels, you are likely to be more committed after having the free consultation and starting your program.
*You will be eligible for cheaper massage treatments which can be discussed at the consultation meeting.

If you have no child care and your child is in a pram or push chair (or old enough not to need too much attention) I am very happy for you to bring him or her with you. Babies and young children love the outdoors and often watch in amazement as mummy boxes, skips or runs up and down a hill. If you need to bring a child with you just let me know so that the session can be adapted to suit.

Where?

Most of the training is based in Williamson’s Park in Lancaster. This makes a great outdoor gym on our doorstep. We can use hills, steps, benches, woods and all the equipment listed above.

Prices

Price list for One to One Personal Training.
1 session of 1 hour Personal Training. £30.00 per session( * £32 if more than 10 miles from Lancaster)
5 sessions of 1 hour Personal Training plus plan. £130.00 (* £140) (saving £10)
10 sessions of 1 hour Personal Training plus plan. £250.00 (* £260) (saving £20)
20 sessions of 1 hour Personal Training plus plan. £480.00 (* £490) (saving £80)

Groups/couples

10 sessions of 1 hour Personal Training plus plan for couples (2 adults) £380

20 sessions of 1 hour Personal Training plus plan for couples (2 adults) £740

Other group combinations can be discussed, just email or phone 0781 1868851.

Please note that you are required to give 12 hours notice if you cannot make or have to change your appointment or you may be charged as I arrange appointments around both massage clients and Personal Training clients. 

Consultation – free when you book 5 sessions or more.  The longer the block of sessions the more money you save!

Postural and dietary analysis free when you book a block of 10 or more sessions.

If you would like any more information or book some Personal Training sessions with me.  Why not top up your sessions by coming to our ladies running group We meet up to run 3 times per week on Tuesdays, Thursdays and Saturdays. You can come to any or all running group sessions. Don’t delay, get in touch via the contact from, email runandrelax@yahoo.co.uk or phone please contact Sadie on 0781 1868851 or use the contact form and we can discuss your needs.