Rhys, an insurance underwriter, was referred to me by one of my colleagues at the gym.
Having recently relocated to London after working in Singapore, he was struggling to establish a consistent training routine and get back into shape. He was also dealing with patellar tendinitis, which he had developed while training for a marathon.
During our free 30-minute consultation, Rhys identified three goals:
Rehabilitate his knee injury, lose a stone of body fat, and increase his physical strength.
Rhys trained four times per week.
Three sessions with me and one independently. His programme was modified to accommodate his knee injury and combined conditioning, hypertrophy and strength training. We also set a target of 12,500 steps per day to maintain a consistent level of activity outside the gym.
Nutrition was another important part of the programme.
Although Rhys was eating relatively well, he was unsure how much he needed to eat to achieve his goals. He also struggled with meal preparation and staying on track at weekends. Rather than simply telling him to ‘eat less’, I gave him clear calorie and macronutrient targets and taught him how to manage his nutrition independently.
We also had to make the programme work around his lifestyle.
When he travelled to the USA on business I helped him to find a suitable gym and adapt his training program. When went on holiday to Portugal, I helped him navigate the hotel menu. We also used strategies to minimise the impact of alcohol at social occasions without expecting him to avoid them altogether.
The results were significant.
In the space of a few short months Rhys’s weight fell from 83.9kg to 75.1kg.
His strength also improved dramatically:
His Deadlift went from 40kg to 127.5kg, his Squat from 20kg to 115kg, his Bench form 20kg to 110kg and his press from 20kg to 57.5kg.
Most importantly, by working alongside his physio, we were able to resolve his patellar tendinitis.
Here’s what he had to say about his experience working with a personal trainer:
Before training with Greg I was training irregularly and lacking a goal to target. I was eating healthy but no connection with my training in order to achieve noticeable outcomes. Greg put me through a structured training and nutrition programme with a clear goal that could be measured. Expert guidance and the perfect balance of accountability that I needed to ensure I hit daily, weekly and monthly targets. His helps and support gave me confidence in the way I look and feel along with knowing that I have the capability to achieve goals that I set. If you thinking about working with a PT hit Greg up! His knowledge and commitment is the best out there. He’s invested in the journey as much as you are so there is no question he will play his part to the highest level. He’s got all the tools to help you with your training and nutrition needs so the only thing in the way of your results is yourself!
With his rehabilitation, strength and body composition goals complete, Rhys is now looking forward to returning to running alongside his strength training programme.
He feels confident in his appearance and is proud of his physique.
More importantly, confident in his ability to maintain his results without relying on fad diets or unsustainable training programmes.
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Work with The BodySmith Personal Training
If you want to achieve incredible results like Rhys without spending hours in the gym or following a restrictive diet book a free consultation and let’s discuss how I can help you get stronger, leaner and fitter today!