One of the first thing I do with my clients at Three Pillars of Fitness is a lifestyle consultation, this gives us both a perfect opportunity to talk about what type of training suits you and what are your specific challenges today. Rest assured that every workout that I create is a “one off” because I appreciate your needs are personal to you. To book your lifestyle consultation, Click here.
Kate I’s story:
38 Years old
Background:
Kate came to work with me to improve her fitness as well as her mental health. She was also concerned about exercising with a previous back injury and shoulder operation.
Kate had also just finished a secondment at her office and was feeling like her confidence had really dipped.
The first time I spoke to Kate, she told me: “My back feels weak and I spend a lot of time looking down (both physically and psychologically).”
Kates’ Fitness Objectives:
Improve self confidence and reduce social anxiety.
To improve her shape
To build confidence in the integrity of her back. Kate suffered such extreme back pain that she spent a couple of months relying on crutches and unable to weight bare on one leg.
Diet objectives:
To lose some weight but also improve the nutritional value of meals (part of Kate’s motivation was to inspire her 7 year old Daughter Brogan- a keen gymnast!).
Overall aims: Improve social anxiety, reduce worries about her back and to be confident enough to visit the gym regularly alone.
The Three Pillars of Fitness solution: Exercise, Nourishment and Mindset:
Movement:
Following an in depth movement assessment, we found on of Kate’s legs to be stronger than the other, aswell as her chest muscles to be particularly tense.
Trigger Point Pilates happens on Tuesday evenings at 6.15pm, its an awesome class to unwind at the end of the day, to improve posture and work on your aches and pains.
Exercises such as face pulls, deadlifts (see image right) and chest press were used to ensure progress in each of these areas.
“It feels great to know that for 3 months now, I haven’t missed a single workout or planned class, I never thought I would be this consistant. Thanks Andy, you’ve made the entire process fun! I now go to the gym 3-4 times a week, and genuinely enjoy it” Kate December 2024.
Did you know that I teach 4 group fitness classes per week, via Zoom? How cool is that? You don’t even have to leave the house. There’s something for everyone, to find out more click the button below.
Nourishment:
Kate was not overly keen on keeping food logs or counting calories, she felt that her main meals were nourishing and filling, although snacking was an area of challenge. This has now improved, and more structured. Having more structure and planning over her snacking has allowed Kate to lose 4 and a half pounds. Kate also enjoys the odd celebration and beer, without guilt and often preps snacks before an evening out to avoid over indulgence when she has the munchies (prepping snacks before an evening out is a perfect comprimise).
With regard to hydration, Kate says that before we began working together “I would often drink one cup of water a day. I am now consistent with just over two litres and know that I am more able to concentrate and make better decisions now that I am drinking more.”
Mindset:
Generalised anxiety and lacking confidence were part of daily life for Kate. As part of our work together I would often help Kate to challenge her learnt patterns around self talk, she now says that “your coaching has helped me to speak to myself with more kindness. Through practice you have helped me to build confidence in the gym and this has transferred into other areas of my life including my work, my Friendships and my Parenting.”
Outcomes:
Weight lost: 4.8 pounds (approx 9.5 pounds)
Health check in score: 18/ 50 September 2024to 40/50 December 2024.
Andy’s reflections “Kate had been coming to my group fitness classes for around a year before beginning individual Personal Training, I knew that the Three Pillars approach would be a perfect fit and enable her to become more confident, and stronger mentally and physically. Although Kate had her doubts with past injuries and surgeries causing some movement limitations, she really put in the work. I am passionate, that we can all build better relationships with movement and this is exactly what we did. It’s great to see Kate at the gym, challenging herself on a regular basis and I am sure we’ll work together in future.
Well Done Kate, Thanks for trusting me with not only your fitness but your journey of self development. See you at the gym!
“I am really pleased to have lost 4.5 pounds of the course of 3 months, although the real transformative stuff has been my WANT to go to the gym, my enjoyment of exercise and my confidence”- Kate Ierston.
If you’d like to become one of my PT clients and create a lifestyle which is life changing and sustainable, pick up the phone today and call us on 07713 328010 or use the button below. To learn more about our unique Three Pillar approach click here.