No to Scales and Tape measure........ no problem. A Clients Six Week Programme Journey

This blog focuses on a client who embarked on my Six Week Programme, but did not want progress tracked by scales, or tape measure or by pictures. Instead the focus would be on how she felt, how clothes fitted and how specific areas of her body responded to resistance exercises.

My client Lyn came to me looking for guidance and help planning a weekly exercise structure which would cover her desire to start up with a resistance programme and combine it with cardio work she was currently doing.

Goals

Being in the slightly older clientele bracket, Lyn wanted to make sure that she was getting adequate strength training into her routine. Already a fan of walking and having a treadmill in her garage, her cardio work was on point and more than adequate. Medical issues, as in most people, were always present and at the forefront especially as were occurring in the knee and back. A sedentary job was also causing a slight curvature of the upper spine, and so we had a few things to focus on.

We needed to decide on which metrics we would use to track progress. Some clients like to track food macros and track their calorie intake. However, this is not for everyone and one size certainly does not fit all. We would focus more on the quality of food, along with portion size, along with a bit of tweaking of some old habits. 

Tape measurements and scales were of no interest, so the feel of clothes and how they fitted, what Lyn saw in the mirror and how she felt in herself were the principal indicators of change.

With lockdown measures easing, swimming could now be back on the agenda, as this had always been a favourite pastime. This was good news indeed, as we all know swimming is a top activity to complement some cardio and light resistance. On top of this two labradors needed walking daily, and so Lyn was already on top of her extracurricular exercise. Outside of prescribed activity, these extra steps are what can really make the weight come off and lead to an overall more active lifestyle.

In the age bracket that Lyn is in, two resistance sessions a week are adequate, and throw in some daily stretches and some knee exercises, walking the dogs and a swim session or two a week, Lyn had come up with a strategy that should work. It was also understood that this could be tweaked as and when, to fit in with her schedule and how her body was feeling and general lifestyle events. This also rings true for any exercise planning, don't be a slave to it and figure out what works best for you. If you fit it into your lifestyle, then changes are more likely to become good healthy habits.

Good form was soon developed and with this comes confidence, and a good adherence to continue with exercises that Lyn enjoyed and could see the benefits from. Over the Six weeks, movement patterns became ingrained, and the correct muscles were located and engaged. Bad knees were a constant issue, and so a suspension trainer was used, and this soon became a firm favourite with Lyn, and so other exercises to strengthen shoulders and back were introduced. Finding a particular piece of kit that you enjoy using is a great bonus, as Lyn acquired one for herself, and this spurred her on more and gave her the added adherence to stick with and importantly enjoy her resistance training.

The results

Through the Programme, it was evident that Lyn was getting stronger, her posture was improving, and cardio gains were seen as she swam more, and used her running machine at home.

But the best results are rarely seen on the outside, and this was certainly the case with Lyn. After a routine blood test, the results revealed an impressive drop in her B12 levels, which were at a high level. This was fantastic news and a huge relief for Lyn.

Other improvements which were seen: 

*flexibility 

*pain relief in back and in knees

*overall strength 

*weight loss

*increased cardio output

*confidence with using weights and resistance suspension trainer

*fusing together food and exercise into a healthier lifestyle

*improved posture

*and importantly the drop in B12 levels

The overall main goal was always to see an improvement in strength, and became more confident around exercising with weights and utilising resistance training. But what was achieved was so much more. Pain relief and the drop in B12 levels were a massive win. 

But there is no reason to stop there, blood levels can drop more, more confidence can be gained with using suspension trainer, weights and other methods which can be brought in. Posture can still be improved and those laps in the pool can become easier still.

Lyn amplifies the fact to a massive degree, that resistance training, coupled with an eye on food and drink consumption, and an active daily routine, can lead to huge benefits and improvements, whatever stage you are at in life. 

Now we go onwards and upwards in our partnership, to achieve her a better quality of life.

Please contact me to discuss the various ways you could obtain your goals, and with which methods you feel would work best for you.

Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.