Case Studies
Deano
Christine
Christine After 9 months.
Received Around 7 months of Personal Training …so far (away on hols etc).
2 sessions personal training with Richard per week combined with Bootcamp, 2-3 times per week.
Christine is also a vegetarian, she eats really well and follows all the nutritional guidelines to the letter and has come up with a few of her own!
Christine’s Story
I started working with Richard in October last year. I had already lost 1 ½ stone very gradually over the 4 years or so but just couldn’t shift that last stone and get down from a size 12-14 to a size 10. At that time my only goal really was to loose weight and get slimmer/leaner.
Richard’s approach was different to what I had expected. There was a much more holistic approach, almost as if you were trying to get the entire person body, habits, mind, and attitude, fit for life, not just to tone up some muscles and loose weight.
The Nutrition plan was more than I had been eating anyway, but I tried it even though I couldn’t see how it could possibly work and surprisingly I lost weight on it so I stuck with it. (Presumably boosting my metabolism burned more calories.) The sports massage was a real treat. The cookery lesson, given by Richard in my own kitchen, turned into a fun event with my partner and his teenage son learning how to make me a healthy breakfast whilst creating a wonderful caramelised banana oat pancake for themselves. I am still waiting for their repeat performance though!
After 5 weeks I had lost 8 lbs of Body Fat and my Body Fat % was down from 30% to 23%. I also lost 3cms from my waist and 4cms from my hips and thighs. My size 14 clothes were too big and I could just get into a size 10.
But I hadn’t realised that there would be other changes…..
I started to sleep well at night. No more waking at 3:30 am unable to sleep.
I had a problem with my knee that meant walking upstairs was difficult for me, but the routine we did not only worked around this issue but bought about an improvement that has completely resolved this problem (by strengthening my quads).
I had always hated the gym – it was so boring. Well working with Richard is the opposite extreme and PT sessions with him have been great fun. On top of this my attitude to both classes (like the Boot camp) and going to the gym have changed completely. I look forward to going, and see this time as my “playtime”, an opportunity to try out new exercises, meet my new-found friends, and generally have some guilt-free fun!
I got so much out of the first package that I immediately signed up for a second 12 weeks, with Christmas in the middle. This time my goals were different. My objective this time was to improve my levels of fitness to get ready for a 240 Kilometre trek at altitude (up to 5,500 metres) in the Himalayas in April.
At the first fitness assessment I had increased by at least 10% in all areas and 20% in one. Richard warned me that I might not see such a big improvement during the second package but to my delight my improvements continued and even increased with an achievement of up to 20% on nearly every test. And of course I developed more muscle and lost more fat, resulting in a current Body Fat % of only 21%, nearly 10% down on my start point.
The final test was the trek itself. 10 years ago a similar trek had seen me trailing at the back of the group all day struggling to keep up. The group had to keep stopping and waiting for me and every time I reached them they would get up and start walking again – so no rest for me!
Well I sailed though with my knee being supported by my strengthened quads, and my cardio-vascular system easily handling the ups and downs with the reduced oxygen levels available at such great heights. This time I was out in front steaming ahead all day long taking the whole thing in my stride. (I even have a photograph of me doing a one legged side plank on the side of the mountain, which I put down to the lack of oxygen at altitude!)
Once back home I set upon the task of clearing out my wardrobe and out came the sewing machine to attempt to take in some of the clothes that I deemed too good to give away. The biggest change has been in my hips and thighs and I have really developed good sewing skills at taking in trousers as a result!
Now I am really going into “maintenance phase” where I am actually fine to attend the gym on my own and have a repertoire of exercises and circuits, along with the knowledge of how to do them correctly. I also know how it feels to have worked myself properly in a session, so I can’t cheat and not put in 110%. By the end of a session I have to make myself feel I have worked as hard as I do with Richard. I am also a keen Boot camp attendee and look forward to every session so this is a good habit that is now well established.
I could never have done this on my own. Richard’s knowledge is invaluable and his holistic approach (nutrition, exercise, lifestyle, mental attitude etc.) is what gets results; this along with his never ending enthusiasm, patience, support etc. He is always there to offer advice and guidance and he genuinely cares about all of his “trainees”.
Leon
Leon has had 12 months Support – Including: Nutritional Coaching, One Personal Training Session per Week & Bootcamp sessions as and when possible.
David
David had 8 Weeks Nutrition Coaching (costing £198)
* These body fat figures suggest that David actually lost over 2 stone in body fat (29.8lbs) but he gained 10lbs of muscle which masks the result.
Sarah
Sarah had 6 Weeks Personal Training (costing £600)
" On 1st November 2010 I started a personal training programme with Richard Clarke. At that time I was feeling very conscious of my weight and body shape. I had never been so overweight and was desperate to lose a couple of dress sizes and get back to a weight that I was comfortable with. After an initial consultation with Richard he convinced me that he would be able to deliver the results that I was after (with commitment from myself of course). Richard listened clearly to my goals and drew up a realistic and achievable programme for me. His approach was well rounded and focused on both diet and exercise as well as some serious motivational talks. I went onto his 'miracle menu' diet, a protein based diet, eating five times a day, which meant that I didn't get hunger pangs as with previous diets. I also programmed in two personal training sessions a week with Richard for a six week period where we worked on fitness and toning, particularly focusing on my stomach which for me was where I had piled on the pounds. Richard also talked to me about how to achieve long lasting results through changes in my lifestyle and attitude to my health.
After six weeks I lost 8cm from my waist and 5cm from my hips and a total of 5 kilograms in weight. I also went down one dress size. I am absolutely delighted with the progress I have made to date I am a great deal fitter than if I had just dieted and look forward to continuing my weight loss through a long term programme of diet and exercise using the tools and motivation that Richard has given me.
I would recommend Richard to anyone looking to achieve weight loss or fitness goals."
Chris Maunders
Chris had the Sports Nutrition Coaching Package for 16 weeks (£99 x 2)
Before
After 16 Weeks
Lost – 5% Body Fat (9.6 LBS)
Come back to see if Chris can get to his goal of 10% body fat and keep his weight the same.
Tristan
Tristan had the Sports Nutrition Package (£99)
He has followed our recommendations for 10 weeks. The Supplements he has purchased cost £150.
Before 89.4kg 20.2% Body Fat
After 10 Weeks 89.0kg 12.1% Body Fat
Well done Tristan!
Come back to see Tristan in another 10 weeks.
Jonathan Williams
Jonathan had our ‘Sports Nutrition Package’ twice our ‘Grocery Shopping Package’ and our ‘Meal Preparation Package’ (12 hrs)
Sport: Triathlon – Olympic Distance Age: 34
Before 71kg 18.8% Body Fat
After 16 Weeks 69.5kg 11.5% Body Fat
Results (in 16 weeks) Lost 7.2 % Body Fat or 5kg of Fat Lost 1.5kg (3lbs) Body Mass Gained 5kg of Pure Muscle
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