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Case Study: How taking the tortoise approach will help lose unwanted pounds and keep them off
MATTHEW ALLEWAY • April 11, 2024
Introduction:
8 months ago, I was contacted by a lady as follows:
“I'm looking to find a suitable trainer for my best friend and husba nd who live locally in Reigate and are both new to exercise in their 40s, needing to lose weight, change their lifestyle and kickstart their fitness journeys. They would like to train as a couple as they have the same goals (weight loss, injury prevention, both totally new to any kind of exercise, need to protect dodgy knees).
The lady turned out to be a very good friend of clients C and A who I subsequently contacted, and we went from there.
1. Goal Setting:
I then met with C and A over a coffee to confirm their goals. Which were both to get to a healthy weight, then maintain that, build strength, gain some gym confidence, increase their energy levels, and to get a fitness habit going.
Their most significant goal was the realisation that they needed improve their health so they could be around for their kids.
2. Assessment:
To get started, I asked some more questions on their fitness background, lifestyle and nutrition habits.
C use to do ballet as a child, and A has played rugby and football, and has had knee problems from two ACL injuries on the same leg, resulting in surgery.
I took some basic measurements using body composition scales to set a baseline.
I then completed a functional movement assessment in the gym, that use for all my new clients. Using Cook and Burtons Functional Movement Screen.
This captures seven key fundamental movement tests that require a balance of mobility and stability. This is to observe their ability to perform basic mobility and stability movements by placing clients in positions were weakness, imbalances, limitations can be determined.
3. Training Plan:
From their assessment I designed their training program, phase 1 being to build a solid fitness foundation.
We started with one in person strength and conditioning training session per week, starting with mobility work, then exercises to strengthen the full body, including core specific exercises, plus conditioning work (Including interval training) to improve cardiovascular health and power. Finishing with static stretching to improve their flexibility.
The style of training was functional fitness that supports and mimics everyday life. It includes movements such as pushing, pulling, bending, squatting, twisting, reaching, lunging, and core.
From phase 1, I continued to progress their program from a mixture of body weight exercises and free weights e.g. dumbbells, kettlebells, to where we are today and now comfortably using barbells.
My training plans have a strong emphasis on progression, good form, and technique to ensure the client is safe and doesn’t encounter unnecessary soreness or worse injury.
4. Nutrition and lifestyle Plan:
I provided a self-learning healthy lifestyle course. Comprised of four phases as below. The emphasis on eating a balanced healthy diet, taking an overall pragmatic approach, and in addition ensuring other key factors e.g. including daily movement, sufficient sleep, and water consumption.
Phase 1: Calories and Tracking
Phase 2: Nutritional Balance
Phase 3: Good and bad Food?
Phase 4: Movement, Sleep & Water
I provided both C and A with daily calorie targets calculated based on their basal metabolic rate and average exercise activity, and finally a sensible calorie deficit. In addition, I also calculated a daily protein target.
They used the user-friendly App. Nutracheck to help track calories. The emphasis being to reward good behaviour.
In addition, C worked on her cardio fitness in spin classes and my run strong couch to 5k program. A worked on increasing his daily movement, patiently listening to me constantly talking about steps!
5. Implementation:
I modified the program at the beginning to minimise the impact and stress on A’s knee, so for the lower body less squatting and lunging movements and more focus on hinge movements.
My training sessions are based on 6-week cycles to ensure consistency and progress with the exercise. Then training sessions were updated based on their progress and my ongoing movement assessments during a session.
Client feedback from regular reviews to discuss goals and progress was built into each training cycle e.g. both asked to go a bit heavier with their weights, which is feedback I love to hear, as its not me pushing the client, there pushing themselves.
6. Monitoring and Progress Tracking:
I track the weekly training metrics such as sets, reps, weight, and time, to ensure gradual progression.
We measured weight every 2 weeks, informally, and not obsessively to track progress.
We discussed, defined, and tracked habits in our regular catch ups outside of the gym.
7. Challenges and Solutions:
Time challenges were what you would expect for a busy professional couple with two children to care for.
Personal Training is a partnership and collaboration between personal trainer and client, and flexibility on both sides ensured consistent training.
Life events presented a challenge, for example during the Christmas period exercise and calorie counting was slightly put on hold, resulting in a slight increase in weight. I was not concerned about this at all and was pleased that they both relaxed with their family and enjoyed Christmas. Straight after this they had the discipline to get back on track.
8. Results:
Results have been incredible!
Both C and A are getting stronger and fitter every week. They’re now very comfortably performing advanced exercises.
A’s strength has improved considerably, performing exercises with excellent form with barbells.
He’s considerably more flexible, and his cardiovascular ability has gone from very out of breath to easily performing a 1000m row in under 5 mins. Consequently, he has much more energy in and out of the gym.
C, like A has improved considerably in all areas of strength, flexibility, and cardio. She has fully embraced the exercise habit, as well as our sessions she attends spin and yoga classes, and is very confident in the gym. She also finds a notable difference in managing stress and sleeping much better than before she started.
I’ve left weight loss to last because this is the positive side effect of a healthy fitness program. But it’s been amazing, A has lost 20kg
and C 9kg. The below graphs shows how they have lost weight slowly but consistently over time.
Taking this long-term approach means habits are fully formed, and are sustainable.
9. Client Feedback:
How do you feel now after training with me and what results have you achieved?
C: “I feel considerably stronger, my body feels toned, I have much more energy, not tired like I used to be, I feel good!
A:”I feel much stronger, I’m really pleased that I’ve lost so much weight, I have more energy and I’m not constantly tired, and eating less sugar has meant I don’t have energy slumps any more. C also added that A looks so different and is almost unrecognisable to when he started training!
What has been key to losing weight?
Both: Having a realistic and achievable calorie target. As opposed to a very low-calorie target that would be hard to stick to and result in less energy for both specific and incidental exercise.
C: As a busy professional and Mum a key challenge was stress triggering reactive unhealthy eating. C used mindfulness techniques to make swap comfort food for healthier choices or e.g. drink a glass of water instead.
A: A key factor for A was using calorie tracking positively to know when to stop if he was near to exceeding his calorie target. I emphasized positive so calorie tracking doesn’t become an obsession or a stick and a source of unhappiness.
What part of my PT service have really helped you?
Having a structured, progressive personal training program, that’s fun, plus accountability to ensure consistency.
The healthy lifestyle course has been great to create new healthy habits and as a reminder to implement existing nutrition knowledge.
Taking a slow approach to weight loss, that is achievable and hasn’t resulted in us being unhappy at the same time! The Nutracheck tracking App. has been really useful. Informal weight check ins have helped to stay on track.
Conclusion:
The progress both have made has been amazing, the challenge now is to maintain their positive lifestyle habits and fitness (strength and cardio) gains long term.
Sustainable long term weight loss is achievable by firstly sticking to an achievable calorie deficit in combination with a healthy but pragmatic diet, that doesn’t have to make you miserable!
In combination with daily movement, strength and conditioning training to increase muscle and strength, and cardio exercise both intervals and steady pace.
This shows that if you play the long game by making gradual lifestyle changes, achieving good health and fitness can be maintained for life. This is more effective, than trying to rush getting fit and losing weight quickly, which will often lead to boredom and giving up. Also a high likelihood that there might be a rebound effect such as weight gain.
As a personal trainer I provide the training expertise, structure, nutritional guidance, and added motivation to facilitate the change.
However, none of this makes any difference unless the client is fully committed, takes ownership, has a positive mindset, and is consistent every day like C and A. Also the general acceptance that making change isn't going to be easy.
lastly, as a life lesson is shows the importance of having good friends who care for you and look out for you!
References:
Burton, L., and G. Cook. 2015. Functional Movement Systems FMS level one manual.
Little, Matt 2021. The Way of the Tortoise: Why You Have to Take the Slow Lane to Get Ahead.
Introduction It’s been almost a year since the infamous 35th edition of the MdS. So, I thought it would be timely, now the sand has settled, to give my perspective on the race challenges, my experience as a completer, what got me to the finish, why I loved every minute, and how for me it was life changing. The notorious MDS 35th Edition! Every edition of the MdS is special and has its own unique challenges, anyone that completes is amazing. It takes months of research, training, planning, organisation. You invest a lot financially to take part, so the cost barriers prevent a lot of people from taking part. However, once you’re in, the Mds is a great leveller! It counts for nothing what you’ve paid, you can have the best kit, hire a coach, sit in a heat chamber for 6 months, have the most expensive watch, but no one can do it for you, and when shit happens, you’re on your own. On the 35th edition this was never more apparent! October 2021 was unique in that due to COVID the event was scheduled and then subsequently cancelled three times before it eventually took place in October. Prior to this many dropped out rescheduling or requesting refunds. I trained four times in all for the event, so when I got to Morocco in October, I felt nothing but incredibly privileged to be there and there was no way I wasn’t completing. Secondly, it was extremely hot, well it is in the Sahara desert, so you would expect that! However, the temperatures were up to 42 degrees, so it was hotter than normal. I was in fact incredibly pleased, I thought that means I can say I completed the hottest very edition of the MdS! Finally, shit really did happen in 2021. A bug swept through the camp and hit everyone from competitors to the organisers, I only spoke to one person that didn’t experience the dreaded vomiting and diarrhoea. My experience in the field The first stage My first experience of the bug was in the first stage, I saw someone vomiting remarkably close to the start, and then I started having that sicky feeling. I continued trying to convince myself it was just in my head. This was further exacerbated by the boiling drinking water and salt tablets combination. Eventually, I succumbed and was sick several times. I managed to get to the end not feeling great, but enough in the tank to get over the line. This was only the beginning and these factors contributed to a rapid drop out of competitors. The second stage The second stage was the notorious sand dunes focused stage which includes a long and brutal stretch of dunes lasting 13km. I absolutely loved this stage, I managed to complete sick free, and was feeling good. However, the atmosphere in the camp was by now vastly different, a tragic death hit everyone hard, and the dropout rate was soaring, in my own tent alone a few didn’t finish and had dropped out. The Third stage Next was Stage 3 and I started with no problems. However, about 10k from the finish, the sickness returned. After a lot of vomiting, I got to the end. Unable to hold anything down and with the extreme heat, I was severely dehydrated. Keeping my after stage routine, I staggered to the famous Doc Trotters tent to clean up my feet, then send some emails to home, and noticing a very full medic tent. My mouth was drying up every few seconds, and I was struggling to drink water. After trying to eat I was quickly sick, so at 6pm I got in my sleeping bag, frequently sipping water, and then once it got dark, drinking bigger gulps as the water cooled and I started to feel better. As I lay there, more people were dropping out, in my tent we were now down to just three. I certainly wasn’t the only one who wasn’t feeling good, all night you could hear people vomiting and quickly getting out of their tents for a hasty toilet break in the sand. The Long Day The next morning I managed to eat a little dried mango. Not really great preparation for the stage 4 long day consisting of 50+ miles of sand dunes and a mountain thrown in for fun! Still there was no way I was stopping, just wasn’t sure how I was going to do it! Getting to the first couple of water stations were very tough, the heat was intense being the hottest part of the day and I was running on fumes or to be more precise dried mango!. Reaching the second checkpoint was something I will never forget. I lay in a tent, desperately sipping water, surrounded by people doing the same thing. It was like a war zone, not really what you expect for an ultra-run. We could all barely speak, everyone was resting and had been sick, however there was a shared togetherness and gallows humour. As well as lifting my mood, observing everyone gave me a real insight into resilience and how people react when things really are tough. I managed to drink plenty of water, adding some Tailwind in as well, and things started to pick up, approaching the next stage I started to think of food for the first time, and then when I arrived, I managed to eat a tin of mackerel, which tasted like heaven. I knew then I was back, as the stage went on it got even better as we got to night, as the sun went down the water was for the first time cooler. Finish! I finished the long stage and then went on to complete the final 5th stage. I was very proud to finish, especially as out of the 672 who started, I was one of only 353 who finished. In my tent we started with eight and only two of us completed. What got me to the finish As I’ve already alluded to, I was only ever going to finish. There was no way I was coming home without completing, and I never stopped believing this. I had also accepted it was going to be tough, it’s the MdS, it's hard, that's why I signed up, it was also going to be hot, it’s in the desert! I was going to be self-sufficient, and no one owed me anything. The organisers are brilliant, but they make no secret of that. They provide the water but you carry your own toilet paper, medical supplies, food, kit, sleep in a tent, and you get on with it. In my tent from the two of us that completed. I knew I would complete, and I knew Ali my fellow completer would complete from the moment I met him. Behind his calm smiley persona, I could see a quiet determination and steely resilience. My resilience comes from my background, growing up in a dysfunctional family on a tough council estate, meant that nothing was going to shock me or scare me. I knew when it got tough I could ‘dial up a demon’ or two as I like to call it. The voices from the past that said I couldn’t do it, powered me on when I was sick and staggering through sand dunes. Adversity either breaks you or it makes you strong! Why I loved every minute It was tough, but you have to get things in perspective, if you chose to do an event billed as the toughest foot race in the world you have to accept what comes with it. Not everyone is fortunate enough to be able to enter the MdS. If your lucky enough to be able to do the MdS remind yourself your one of the lucky few. Life after the MdS? A lot of people talk about how the MdS was life changing and it was certainly the case for me. I was an experienced runner, triathlete, and had done a few ultras and ironman etc before the MdS. When I started, I was an executive working in London. It transformed how I trained, combining running with strength training, and my diet. During the time from when I signed up to when I finished, I switched careers and qualified as a personal trainer and running coach. I now run my own fitness business. Just like in the MdS I’m my own boss now! If you need help with completing the MdS please contact me for my MdS completer coaching package
Introduction Have you ever seen people in the gym just walking around carrying weights such as kettlebells and dumbbells, and wondered what on earth they’re doing? When I tell my clients we’re doing a carry they often give me a look that says you want me to do what? It may look easy since your just walking, but carries are a complex exercise that, when you give it a try, are actually pretty challenging! Sometimes, the simplest things in life can be the most effective. An exercise like loaded carries, which is as uncomplicated as a move could possibly be, is a prime example of this. All you have to do is pick up a weight and walk, and your whole body can reap the benefits. Ways to Carry Weight There are several different carries: 1. Farmer’s carry : Two heavy kettlebells or dumbbells, one held in each hand. 2. Suitcase carry : One heavy kettlebell or dumbbell, held just on one side. 3. Racked carry : Two kettlebells or dumbbells, held in the clean position in each hand. 4. Waiter walk : One kettlebell or dumbbell held overhead. 5. Bottoms-up carry : Kettlebell held upside down. The bigger part of the bell is in the air. 6. Rack and suitcase : One kettlebell is held in the racked position while the other is in the suitcase position. 7. Rack and waiter : One kettlebell is in the racked position, while the other is in the waiter position. 5 reasons to add them to your workouts 1. Work capacity : do total-body work. If you want to work on building overall strength, adding farmer’s carries or any type of carry to your routine will be beneficial. It’s a total-body exercise that should not be left out. They are taxing and will help increase your heart rate. 2. Improve grip strength. Carrying weight is one of the best exercises to improve your grip strength. Farmer’s carry really works in the development of your grip and the strength of your forearm. If you want to step it up and really challenge your grip, try kettlebell bottoms-up carries. 3. Help with your posture. Doing carry exercises forces you stand upright. If you round your shoulders and have a forward head position during the carry, you will not be able to hold the weight. The carry forces you into good posture and helps build posterior strength (for example, the backside). 4 . Build a stronger core. No matter which type of carry you choose to do, your core is firing and working. If you choose to do a carry on one side like the suitcase carry or single-arm racked walk, you will really feel your oblique muscles working. 5. Shoulder health: Farmer’s carries help build shoulder stability. Gripping the weight turns on the rotator cuff and shuts off the deltoid, allowing the shoulder to get into the right position. Conclusion Carries are simple, efficient, they work your whole body, and are one of the most functional and effective exercises.