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New year, New you…just got easier!

22 Jan

ac69282ad1c7b13a42e896f771c11574I would like to take this opportunity to wish everyone a very healthy and happy 2013 albeit a slightly belated wish! It has been some time since i posted on here or sent a newsletter, so much has been going on i feel like i could sit here for hours updating you all.

Firstly i would like to wish congratulate client Tania on the birth of her son Harri back in October 2012. I am still yet to meet the lil man but look forward to doing so soon.

I completed the half marathon although slower than i wanted to as was advised not to run due to viral infection, i took it steady and literally listened to my body as i coughed my way around when tried to hike up my pace…all in all was an amazing experience and big thank you to all that sponsored me for such a worthy cause.

So the new year is well underway, how are you all doing with those new years resolutions, I have decided to have a new year sale. For the whole of January and February the cost of a personal training session will be reduced by  25%. Single session costs will drop from £40 down to £30 and any block bookings of 10 or more will be reduced even further down to £270 for 10 sessions, or £500 for 20 sessions. This offers will expire on February the 28th but any bought before then will be honoured for the duration of the booked sessions. So no more excuses personal training just got affordable, and you could see and most definitely feel the difference if you began training now, by the end of February. Easily half a stone could be lost, maybe more for some, bodyfat could be reduced muscle mass increased and with all of the above shapes will change and fitness shall definitely improve. Also remember you can partner up and share the session time and cost with a friend or relative, just bare in mind it will be more suitable if you both have similar goals and fitness levels.

I have a new client aiming to drop his bodyfat and increase his muscle mass, things are going great and is well on his way to achieving these goals. As always my existing clients continue to put in the effort and are therefore achieving great results. All of the sale prices mentioned above are for both new and existing clients, new clients can also take advantage of a free consultation session.

As always if you feel this newsletter would be of interest to someone please do forward it on. If you have any questions dont hesitate to get in touch.

Yours for good health


AF Newsletter September 2012

16 Sep

Septmeber is here, how on earth did that happen so fast?! Needless to say i have been very busy over the summer months, not only with new and exisisting clients but also with my family life whilst the chidren have been off school its a hectic time just keeping them entertained as im sure many of you will know. Our best purchase during the holiday for keeping the girls busy, was a kitten….hours of fun!

Towards the end of June I began training a new client Janet twice a week at her home, who i am very pleased to say is achieving great results and is now already on her second block of sessions. Janets bodyfat percentage has dropped, the lean body mass has increased and her shape has changed with a total of 5.25inches lost overall from various areas. So well done Janet!

July I had a message from an old client that I used to train last year but who then stopped again due to work commitments. I am however very pleased to welcome back Amy. On our first round of results in just 5wks Amy had lost 7lbs in scale weight, and a total of 6.6inches lost from various areas of her body. We are really starting to see a difference now with both the fitness levels and the shape change so again keep up the good work Amy, we are due the second round of results and tests this week and i look forward to the results.I train Amy three times a week both in her home, at the gym with also usually a session of walking and light jogging around the local reseviour this teamed with sensible eating is helping Amy work towards her weight loss goals.

Also during July my client Louise and her husband Nick became proud parents to Millie rose, so a huge congratulations again to them both. I look forward to meeting Millie very soon.

August was a hectic month as its seen the start of the real work at our home, with a total re-wire of the house and knocking down of another wall, ‘dustville’ is where I reside… but it shall all be worth it in the end is the mantra i keep repeating to myself as i wade through the thick dust that covers every inch of my home and its contents. We were however lucky enough to attend the table tennis during the Olympic games in London at the excel centre. It was such an amazing experience and filled me with immense pride just to be able to witness these dedicated people finally being able to compete for what has been many years of training and preparation. The way in which these games were organised was faultless and team GB did exceptionally well and there is no doubt in my mind that they have indeed inspired a generation. I enjoyed every minute both whilst in London and watching on the tv, we didn’t watch anything else. The Para Olympics then went on to continue with the success for team GB, and had their best ever games. I think it has educated and opened people’s eyes and minds with regards to disabled people in a very positive way. I just wish that such sporting events could continue for us all to watch and enjoy, four years seems such a long time to have to wait.

My half marathon training is going well and with less than 40 days to go it needs to be! I shall be conducting my ‘Train the Trainer’ sessions betweenthe 20th september til the 20th of October for those of my my clients wishing to reverse the role and dish out the exercises in return for a donation for the event. More information on this and how to be one of the first to donate can be found of my page at

Finally I dont wish to be like one of those annoying supermarket chains that have their christmas cards out already and easter cards out by January the 1st but its near enough only 100 days til christmas?! So if you have fitness goals or a desired size/shape you wish to return to, now is the time to make it happen to ensure you look and feel fab for santa season!

Please do get in touch to arrange a free consultation or pass on this email to anyone you think it maybe of interest to.

Yours for Good Health


Muscle Vs Fat

23 Oct

Contrary to popular belief muscle does not weigh more than fat, no two things of the same weight, can then be different in weight. 1lb is 1lb the old joke of what weighs more 1lb of feathers or 1lb of bricks should jog a few peoples memories. However 1lb of bricks would take up a lot less room than 1lb of feathers wouldnt it.
The truth is muscle is smoother and firmer, more dense than fat. Therefore takes up less space and appears smaller. Fat is bulky and uneven and take up more room. So the correct term to explain this would be muscle is heavier by volume than fat.
Two people can weigh the same but if the bodyfat percentage differs so will their appearance. This is why knowing the bodyfat percentage is so important and the scale weight alone is so misleading.

Client testimonials-‘Bridal Bootcampers’!

11 Oct

Louise and I were already existing clients with Ange , when she suggested that we try The Bridal Bootcamp. I am 52 and to be honest was very nervous about being able to keep up the regime and a little skeptical that anything would work.
I have tried numerous diets and exercise fads over the years but have never managed to find something I could do that would actually see a difference, occasionally a bit of weight would come off , but never where it needed to and countless times I gave up.
My son Chris got married in 2010 and for many reasons I tried to lose some weight. As a family we suffered from the loss of my father a week before the wedding and to be honest how I looked was not the most important thing to be concerned about, but when I look back at photographs I knew before Louise got married something had to be done.

The sessions with Ange went very quickly, and the best bit was actually seeing from the measurements she took that the fat was really shifting. Ange gave me the encouragement I needed which was sometimes frustrating for her as I needed a lot of convincing that it was going to work for me.

I cannot thank you enough Ange for your support on so many levels, your encouragement and the fact you never gave up on me, and for making it so easy in the end, every session was another step nearer a goal and I enjoyed the achieving. I was in a two sizes smaller dress for Louise’s wedding than for Chris’s.I felt amazing and family and friends said I looked amazing. Hard work but I would never have done it on my own.-Denise

I like most girls have attempted lots of fad diets and struggled to either loose weight or keep the weight off. I then decided that actually it wasn’t so much the weight I was bothered about it was more toning up! As my wedding day approached Anges bridal bootcamp was what I was relying on to get that toned figure in a snug wedding dress. The sessions were fun, different and made me sweat… I saw results within a few of weeks and its even better when people around you too notice. My arms looked firm and smaller and my tummy was flat… after suffering with a constant ‘bloated’ belly I was delighted with the results. I now understand the ‘buzz’ of exercising it makes me feel good, energized and most importantly it made me look at my wedding pictures with a smile… I was truly body confident! Thanks Ange your support was undoubtly a key part to helping me achieve my goal x -Louise

July 2010 vs June 2011

Client Bodyfat Monitoring over 12wks

19 Jul


So as promised one of my clients has agreed to letting me publish the chart with his results. He is 33yrs of age, the first bodyfat percentage measurement came in at 29.28 putting him in the ‘over-fat’ category. His diet wasn’t the best and like most he felt this was down to time restraints of his working life. The job he has means food more often than not is consumed for convenience with little consideration of its nutritional content or benefit. I assisted my client to make better food choices and most importantly ensured he began to eat breakfast something he didn’t do prior to training with myself. We also agreed that the fizzy drinks, sugary snacks and take away type foods had to stop. He agreed to prepare his lunch in advance and also take healthy snacks out to work with him on a daily basis. I explained the concept and benefit of eating smaller portions more frequently. With all this in place we agreed on an exercise regime, we ran together once a week, he did one-two runs on his own and resistance workouts at home. I tested his bodyfat percentage every seventh day at the same time of day and we recorded these results. This enables us both to see that what we are doing is working and for him not to be disheartened by the scale weight as this doesn’t give a true representation. You can see for yourselves, for example look at week 3 after dropping so much in week 2 my client felt disheartened to see that according to the scales alone he had indeed gone back up in weight however because with the information gathered i am then able to see exactly whether the weight is “fat weight” or ‘muscle’ (LBM= lean body mass). After closer inspection we were able to see the increase was in fact was LBM. This not only pleased my client but spurred him on to continue with the agreed program we had set, at the end of the 12wks his total weight loss was a fantastic 12.8lbs, not only that he managed to drop a hell of a lot of ‘fat weight’ and keep his LBM relatively the same. This is no mean feat, this was achieved by sensible food choices, good food little and often, combined with the right amount of exercise of the right kind. Monitoring the body is an excellent way of ensuring what you are trying to achieve is on track.

Low calorie dieting is a quick fix and not good for the body, the reason people think they are getting quick results, is because according to the scale weight they have lost pounds…yes pounds of LBM -essentially water. A good amount of weight to be losing is 1-2lbs per week of fat weight, anymore than this and its highly likely that you are losing LBM.

For more information on any of the above feel free to drop me an email, I’d be more than happy to go into more detail on any of the topics I’ve touched upon. Hopefully after seeing these results it can help you realise that it is possible to get the body you want, its there where it always has been and with focus and support it can be achieved.

My client still wants to improve on his stats he is pleased with where he has got to, but wants to get just a little bit further, and now he knows for sure he can!

‘Get by with a little help from your friends’

5 Jul

So July is upon us, summer is apparently here (when it feels like it?!) how is your summer body looking?? Are you beach body beautiful? Are you contemplating starting a fitness regime but not quite committed to the idea yet, whether it be due to financial reasons, or perhaps you feel slightly unsure possibly even a bit scared. I can honestly say the majority of my clients on their first session admit to feeling really nervous and apprehensive, its obviously my buldging muscles and big booming voice that does it 😉 Seriously though its underastandable its like anything new its makes us feel unsure so when faced with the thought of a first session with a sadistic personal trainer that wants nothing more than to draw sweat blood and tears who wouldn’t be scared!!! However i can safely say i am not a trainer to be feared, nor should the majority of personal trainers, sure you may feel a little sore after the first few sessions, but thats because we ask you to do exercises that you perhaps havent done for a while or maybe never done before so your body may ache for the next day or two. However its a great feeling at the same time because you feel a great sense of achievement and so you should, you are well on your way to a new you. Anyway for all the uncertainty and doubts I think my July offer has the answer…
For the whole month of July when you book a course of ten sessions or more you can bring a friend and i shall train you both at the same time!! Which means the fear factor is shared and hopefully halved, but most importantly so is the cost! So think about it no more, who knows how much real summer sunshine we British have left get your ‘butts into gear’ of the summer clothing kind (of course, what else could i mean) and be proud that you are finally making a start on getting a new and improved you!! Offer is valid for new clients only, all you lovely existing clients of mine know the great offer i already have in place for you.
Enjoy your week folks and i hope to speak with you very soon, making fitness more affordable and fun for July 2011-Angela

Whats in your PIE?

20 Jun

I am currently offering five Pt sessions for the price of four to all new clients and shall be doing so until the end of June. Due to this i have been having a fair few conversations with prospective clients some of whom have taken on this deal and are now new clients, some of yet still to do so….tick tock tick tock less than two weeks to go.

Whilst chatting with a new client of mine earlier today i remembered an example i was given when i first qualified as an instructor oh so many moons ago i’d like to share with anyone who is interested…will take 5mins..

1. Draw a circle, (fairly big) as we are about to divide it up into sections.
2. Each section will represent the amount of money you spend on certain aspects or items within your life.
3. Lets just focus on the last 12mnths.
4. So how much money do you spend on morgages or rental payments within a year….draw a section and label it.
5.How much do you spend on your car (including actual cost and also fuel insurance mot etc) or means of transport (again within 12mnths) section it and label it.
6. Food bills (this doesn’t include going out socialising) just basic daily food and drink…section and label it.
7. Holidays how much of your annual income goes on holidays…section and label.
8.Clothing, shoes, accessories. Yeah you guessed it, section n label!
9.Socialising with family and friends, cinema, eating out, football matches, bars, etc etc. (be honest then section and label)
10.Now how much do you spend on your health?? Gyms, Personal training, fitness classes, medical check ups?
……I’m guessing for the majority this last section isn’t so big in comparison to all the others, yet without good health or feeling good about yourself all the other things are pretty worthless…so why do we ignore it and put everything else first??

Now i’m not saying good health costs money, you could argue with the right knowledge and equipment its free and to these people out there doing yoga in the morning or running the streets, or taking their children out on long walks and bike rides, i say good for you…but these people are few and far between. Most people are planning on starting some exercise, or possibly even paying a gym membership (and not even using it), meaning to go to the drs to get that check up when they have TIME..the time is now folks take a long hard look at your PIE and make the health section grow, put some effort in and you shall feel the benefit in all the other areas of your life.

Yours in good Pie

Angela xxx

Red rosy redness!!!

25 May

Whilst out on a run recently a friend of mine asked me if it was true that, where you go red whilst exercising is where you will lose most weight?! Well going red is just the way the body cools itself down, when you exercise instead of overheating you will sweat also the body increases the blood circulation to the skins surface to radiate the heat away from the body thus equaling for some (myself included) a very rosy red face!. I have always suffered with this and it can be fairly embarrassing especially as most people equate it to being unfit….doubly awkward if you are the one instructing the class take it from me!!! Rest assured as long as you are rosy red or even beetroot red and sweaty there is no cause for concern, be proud that you have had a great workout and that your body mechanisms are all in working order!!
However if you go red and get also get a feeling of nausea, dizziness or faint this is a warning sign that the body is overheating. Its imperative that you stay hydrated as redness without sweating can also be a sign of dehydration. Redness in someone that is new to exercise could also be a sign of high blood pressure, this is why its so important to get checked over by a GP before commencing a new exercise program.

Going back to the original question i see this to be untrue, I’m guessing where this rumour has stemmed from is that of weight loss due to dehydration. Boxers, wrestlers and body builders use this method to get their weight down before a fight or competition you may see them training hard in the gym in foil suits or extra thick tracksuits. By sweating excessively and drinking very little the scale weight will drop, due to lack of water. This is a very risky process and one i would definitely not recommend.

Keep on running…..but not as fast as a ten year old!!!

18 Apr

Not checked in for a few wks, but fear not i am still running. I had a slight technical fault with my phone (aka i dropped it whilst road running?! ooops forgot my arm strap that day, so stupidly put it in my pocket) which meant the week before last i was unable to record the data from the runs i did, so you will just have to take my word for it and possibly if you know her the older lady who’s dog was chasing me through Pype Hayes park!? Also Garry from Osmosis Health Studio can vouch for my long haul efforts on the treadmill every Saturday morning following my clients session’s. Anyway since then i reset my phone and updated it and all is back to normal….so whilst away visiting my sister last week i went out for a run which you can check out here

Now word of warning a lesson was learnt by myself don’t go running with a competitive ten year old!!! My sister very kindly offered the company of my nephew Scott to ensure i didn’t get lost, whilst running which is what happened last time i went out running on my own there. My sister lives in Hampshire near lots of fields and woodland with cute little lanes that all look very similar. So keenly Scott agreed, we chose a plan that wasn’t too long as he didn’t fancy joining me on one of my 60 minute efforts. I did explain that i would be going fairly slow with short sprints as this was the plan we’d chosen….i thought he was listening….i soon realised he wasn’t and was infact wanting a race?! So off he shot….i could bearly see him “remember..(i shouted) you need to show me the way, don’t sprint all the way as you may find you will be too tired to finish”. A little further into the run I came to a t-junction in the lanes Scott was no where in sight, i looked left and saw two other people running towards me, so i ran down to them to ask if they’d seen a boy in a blue t-shirt which they hadn’t. So i thought Scott must have ran to the right, so i went right for about a quarter of a mile to which i was met by a dead end with gates to some private land. So i turned back and went the opposite direction, i kept seeing little lanes to my left and thinking could he have gone down there, i kept running until i came to a main road, still no sign of Scott. I was worried but then realised he actually knew his way, unlike myself so i thought i really should turn back and just run back the way i came. Which i did hence why my 35min run actually became a 45min run. On my return to my sisters house, there he was my little red faced tour guide!!!

Still running…..

26 Mar

Completed another run yesterday, felt fine afterwards and great this morning…after analysing my results i can see i didn’t push myself enough for my sprints. I am very tempted to try this one again to improve my score?! I had a problem with loss of GPS on several occasions too which is fairly annoying as results in loss of data, so if you check out my stats the parts where it drops right off, i wasn’t stopping for power naps, but when the GPS signal was lost. All in all though felt great and enjoyed it.
If you are interested to know more check out this link

Have another run scheduled for tomorrow so will update again then, have to be off as i have a client to train and may even try to squeeze in a sneaky session on the Rowing machine for myself.

Get you and improved and start today x