BodyFit Personal Training

I would have no hesitation in recommending Sam as a personal trainer. She is the consummate professional who gives you 100%, is patient, very aware that overcoming life's stumbling blocks are the hardest part to getting fit, is always positive and has every confidence in people's ability. Her enthusiasm is infectious and she is very good at what she does.

I approached Sam with a goal of losing weight in conjunction with getting fit with the hope that my self-worth would improve which at the time was very low. I had, (for more years than I should admit), avoided physical exercise and had used all the excuses in the book and more not to partake in it. I had a target weight loss of 5 stone of which up to press I have lost 3½ and still losing. 18 months ago I would have laughed if someone had suggested I could cycle for 10 miles plus, had entered a 10K road race, twisted my body into all sorts of balancing contortions on a gym ball and to top all of that ENJOYS running round the streets of Cockermouth on a Monday night. I am looking forward to doing the Race for Life and when I am 50 (in 2010), with any luck, I'll be doing the Great North Run.

New Year 1993 I walked up to the top of Blake Fell, with difficulty but I made it. Over Christmas and New Year 2008/9, I walked up Blake Fell 3 times in the week - it has taken me 16 years and I look up at Blake every day through my kitchen window. If it had not been for Sam's help, guidance, encouragement and her belief in my ability I would still only be looking up at Blake rather than down to my house.

Thank you Sam.

Alison - personal training client

What services are on offer?

This will vary depending on the potential client's goals but could include:

Appraisals

All clients are encouraged to undertake an initial fitness appraisal. This is a structured assessment that pinpoints exactly where a client is in terms of their health and fitness when compared with other people of their age and gender. It is a way of forming a benchmark from which future comparisons can be made and improvements in health and fitness can be measured. During the appraisal, the client's goals and ambitions are also discussed at length in order to determine that they are realistic and how they can be achieved. This process usually takes approximately one and a half to two hours. Results of the appraisal are then analysed and a comprehensive written report is provided for the client.

After the appraisal, following sessions are then spent in training. A training schedule is designed to match each individual client's needs, goals and time available for training. I accompany the client in order to ensure that they are exercising with correct and safe technique and within the correct heart-rate training zones when applicable. I offer encouragement, support, advice and feedback throughout each session. Re-appraisal is undertaken approximately every three months or on completion of the client's goal. The appraisal will comprise a selection of the following depending on the needs and goals identified by the client:

• Measurement of height and weight to provide a Body Mass Index
• Measurement of waist and hip to provide ratio indicator for Coronary Heart Disease
• Skinfold measurements to determine lean and fat mass percentages
• Resting heart rate
• Sit-up test
• YMCA 3 minute step recovery test or Chester step test
• 12 minute walk/run/bike test
• 'Bleep Test' to provide an indicator of VO₂Max
• Grip strength
• Flexibility assessment

Provision of a Personalised Training Schedule

All clients who undertake personal training will be provided with a personalised training schedule that is designed to meet their specific needs. This could incorporate a multitude of approaches to training such as walking, running, biking, strength, endurance or flexibility training. Clients who are training for a specific athletic goal such as a race or event will be provided with a periodised training schedule that will be divided into base, preparation, competition and rest phases in order to prepare thoroughly and scientifically for the given events.

Sports Conditioning

Conditioning can be undertaken for any given sport. Main movements and muscle groups will be analysed within the sport together with the client's strengths and weaknesses and training devised accordingly. This approach is very specific and is aimed at athletic performance rather than fitness for health.

Exercise for Special Populations

Personal training sessions can be tailored specifically to suit those who have special fitness needs, for example:

• Those recovering from a major illness such as a heart attack or stroke
• People who have limited or no mobility in some or all joints
• People who are clinically obese or who have never exercised
• Ante or Post-Natal women who would like the reassurance of one to one care

Sessions of one hour are unlikely to be suitable for many people initially and will be tailored to meet the individual's needs, i.e. a block of four one-hour sessions could be divided into 8 x 30 minutes or 12 x 20 minutes.

Dietary Appraisal

This is a closer look at a client's diet and involves analysis over a seven day period of the types of food consumed together with their relative ratios to one another. The analysis will highlight irregularities in the client's diet in relation to the YMCA Level III Nutrition and Weight Management Award guidelines.

How much will it cost?

Professionally guided personal training sessions cost from £35 per hour or you can train with a friend (or with a BodyFit matched client) from just £22 per person.

• 1 block of 4 or 10, personal training sessions @ £35 per hour (each 1 hour duration): £140/£350
• 1 hour personal training single booking for general advice and/or training schedules: £40
• Follow up 1 hour personal training session: £36
• Class members (1 hour): £35
• ½ hour sessions (for existing clients or class members only): £20

Group sessions also available for people with similar goals and fitness levels:

• Two people for one hour: £44 (£22 per person)
• Three people for one hour: £54 (£18 per person)
• Four people for one hour: £60 (£15 per person)
• Other group sizes available on request

If you want to discover your strengths and learn how to overcome your weaknesses then you can invest in a comprehensive fitness appraisal and detailed report: £100.

Internet based training and gift vouchers are available. Please phone 01900 825974 to arrange.