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1:1 Personal Training

Before you start working out with a personal trainer, ask yourself some questions:

  1. What is my goal?
  2. What is my expectation?
  3. How much time can I dedicate to this?
  4. How much do I want to spend to achieve my goal?

Setting your goals

You will achieve your goal with 1:1 personal training, but your targets and expectation need to be realistic.

Example Goal

Expectation

Realistic Expectation

Weight Loss

Photo of a weight loss example, before and after

  • If I am exercising will I lose weight quickly.
  • I can make some changes to my diet.
  • I want to lose 2 stone in 8 weeks
  • I am looking for 2 sessions per week.
  • 1:1 personal training will be required at least 2 x 45 minutes per week
  • Client will need lifestyle changes, dietary and nutritional help. 
  • Focus will need to be on energy expenditure during the whole week.
  • Depending on client focus it would take approximately 12 – 16 weeks to lose 2 stone. The example photo took 14 weeks and 28 sessions.
  • Subsequent session in the form of online personal training.

Corrective Exercise

Photo of corrective posture

  • I am giving personal training a go, to improve my muscle balance and gait.
  • I have a reoccurring injury and hope to strengthen my muscles to help.
  • I’m not sure how long this will take.
  • Reoccurring injuries are often due to an impairment in the neuromuscular skeletal system.
  • The client needs to loosen over active muscles and strength weaker ones whilst improving the entire neuromuscular system.
  • The length of time to realign this system depend on the severity of muscle imbalance.
  • However to realign the muscles and stop injury in the picture took 3 months and 12 sessions.

Strength Training /Older Adult 40+

Photo of posture results, before and after

  • I need to gain strength but I don’t want to injure myself.
  • Can I gain some strength and improve my posture in a few weeks.
  • I’m not looking to lose weight so don’t want to diet.
  • Weight training for older adults is the best type of training to stay independent for longer.
  • That doesn’t mean heavy weights – just as much as you can manage.
  • The example photo took 8 weeks of strength training 2x / 45 minutes per week.
  • No diet, but an increase in general activity levels. That is more walking.
  • On going training programmes – joined the gym and proceeded to do online training.

Strength Training Muscle Definition

  • Am I going to gain muscle quickly?
  • Do I need to stop eating carbs and just eat proteins?
  • Do I need to train 5x per week?
  • It is going to cost a fortune?
  • Muscle definition is not gained quickly and some help will be needed with diet and nutrition.
  • All meals still need to be balanced.
  • Muscles need to recover so to maximise strength training split the body parts and train 3 – 4x per week.
  • Train using different methods and good programme prescription to avoid plateau.
  • The example picture took 6 months to achieve. 
  • Programme prescription by Active Aims, 2 x 60 minute sessions per week, supported via online training using clients gym.

General Fitness

  • I want to feel fitter and more confident.
  • I hope its not too hard.
  • I don’t like running.
  • I am happy to change my diet.
  • I think I could get fit in 4 – 6 weeks, if I try.
  • Its fairly easy to help increase general fitness.
  • All programme prescription is based on your current level of fitness.
  • The intensity you work at is gauged so that you feel you have had a workout and have achieved. (Stimulate not annihilate)
  • You will be given tasks to achieve outside of your sessions.
  • We will help you with your dietary plans and nutrition.

Golf Fitness

Golf Fitness

  • I want to increase the length of my drive.
  • I am fairly inflexible – I’m not sure that can be fixed.
  • I have weak core I would like to work on that.
  • I’m not sure they can help if they don’t play golf
  • Increasing core strength will definitely increase drive distance.
  • We don’t need to be able to play golf – all we need is the movement pattern of golf to ensure that we provide the right programme prescription.
  • Golfs movement pattern is transverse, you require power, balance, flexibility and muscular endurance mostly within the traverse plane of motion.
  • Yes we can help with your golf.
  • You will see an improvement fairly quickly – within 3 -4 weeks.

Healthier Lifestyle Habits

  • I want more energy.
  • I need to stop smoking.
  • I want to sleep better.
  • I want to lose some weight.
  • I guess it will take ages for me to get anywhere.
  • Changing lifestyle habits requires a combination of exercise prescription and psychological coaching.
  • You need to convince yourself beyond a shadow of a doubt that you want to make behavioural health changes.
  • Depending of the mental mindset of the individual this could take anywhere from 6 months to 18 months to achieve.
  • Health behaviours that often need addressing are: 
  • Sleep, alcohol, diet, activity and exercise.

For more information please call Loughborough (01509) 218700 or 07973 782 647 or email, di@activeaims.co.uk