Month: July 2017

Fit Bride Bootcamp, Month 6: It Takes Two

Fit Bride Bootcamp, Month 6: It Takes Two

One of the reasons that I’m so excited about the West-Swoboda wedding is that I’m good friends with not only the bride – but the groom as well. A part of me even feels semi responsible for getting them together in the first place, so seeing them finally get hitched will be a mega-exciting event.

That being said, I was totally surprised when Rich initiated the idea to join us for one of the final Fit Bride Bootcamp workouts. I don’t think I quite believed it until he actually turned up that Saturday morning. But hey, marriage isn’t just about the bride right? Why shouldn’t the groom join in!

I have a love/hate relationship with training couples. Two people at a time is obviously more challenging as your attention is constantly divided and it’s easier to miss little technical pointers. It’s very hard if the two people are in a completely different place with regard to their fitness and their goals. You also don’t want one person to slack off when giving corrections to the other!

At the same time, it can be great fun and hugely entertaining for both the clients AND the trainer. Staci and Rich are ideal for couples training because they’re both hugely competitive – but neither party takes themselves too seriously. They worked together well when they needed to work together and were equally determined to take the other person down when I made certain exercises into competitions. It just sort of shows why they work well as a couple…in particular the mutual decision to get waffles at the end of their final session together!

Fit Bride Bootcamp: Month 6 Couples Workout

The most satisfying part was that Staci easily kept up with Rich, who is a regular gym-goer, and even knocked him out the park in certain exercises! It was a clear display of Staci’s improvement, as six months ago I somehow don’t think she’d have been able to keep up!

So without further ado, I’d like to present to you, the FINAL Fit Bride Bootcamp Workout – getting wedding ready! As usual, Staci’s commentary is right below.

The Workout

Fit Bride Bootcamp: Month 6 Couples Workout

The Commentary, by Staci

When Roslyn and I had our first planning session about this series we were so optimistic. So many plans, goals and things we wanted to accomplish. And then, well, life happened. Yet despite pesky life and reality getting in the way of some of things we initially planned, it did led to one thing- this month’s topic – A Couples Workout.

After 6 months of me complaining and moaning in pain after every session, Rich decided to come and join us for our first outdoor session. Immediately after, I told Roslyn this had to be our closing theme. It was too much fun not to share. Now, Rich and I have been to the gym together before, but we’ve never actually worked out together. We’ve definitely never done the same exercises so it was um, interesting…

I thought for sure he was going to blow me out of the water but turns out I kept up just fine since I was used to Roslyn’s session style and it was far different than what he was used to doing. Not to brag or anything but I did manage to do more burpees at the end of our last session, so I mean – nailed it.

Fit Bride Bootcamp: Month 6 Couples Workout

All jokes aside, this month has been my absolute favourite one yet. Having someone to work out with is always better but getting to work out and laugh through the pain with your significant other is so satisfying. Both being competitive people, we not only pushed each other but it made someone (ahem, Richard) much more understanding and supportive of the day after pain and struggles. And although the Fit Bride Bootcamp is coming to a close, workouts and collaborations between myself and Roslyn are definitely not over. I also think it’s safe to say fitness and couples workouts will be a regular occurrence for L&L over on Instagram since the soon-to-be Mr. is already asking about our next session.

Be sure to leave us a comment and let us know what you’re favourite theme has been? Do you work out with your partner – do you love it or hate it?

Fit Bride Bootcamp: Month 6 Couples Workout

Stay tuned for next week when I’ll be sharing my top tips for working out with a partner!


Sharing my ideal weekly training schedule

Sharing my ideal weekly training schedule

Earlier this week I had a bit of a ramble about my training goals. Or rather, my lack of training goals. My schedule varies vastly in terms of how I workout. Sometimes I do HiiT, sometimes strength training. Sometimes I’ll just play around stretching and doing handstands. I’m learning to be ok with just figuring out what I enjoy and where I’m going little by little.

My clients ask all the time about my training schedule.

“When do you manage to fit your workouts in?”

The simple answer is, whenever. When I worked in an office, I was a classic early bird. My alarm would go off and I’d be up and out the house, going to the gym and getting in my session, all before 9am when I’d be sat at my desk at work. (Ravenously eating my meal-prep breakfast).

Now that my hours are more sporadic, I’m rarely free early mornings or in the typical after-work slot because, surprise surprise, this is when the majority of my clients want to book in their sessions. But that’s totally fine by me, because it means there’ll usually be a good couple of hours in the middle of the day when I can go and take my time to do my own workout. Best part is, it’s normally nice and empty. I love having the gym floor to myself!

My Ideal Weekly Training Schedule

Each day will vary depending on what gym I’m using or how I’m feeling. I’m not a bodybuilder. Nor am I an athlete. I’m certainly not training for a marathon. I also don’t exercise to lose weight. I work out because I ENJOY IT.

So I thought it’d be fun to put together and share an example of what my perfect week would look like if I had all the time and energy to train where and when and what I want.


My Ideal Week Training Schedule


Heavy Legs & Glutes.

I’m usually really motivated and full of energy at the start of the week, which is why Monday is almost always my leg day. I LOVE doing squats, as I’m confident in the technique and it’s really satisfying to go heavy. First I’ll do a bit of glute and hamstring activation on the cable pulley, then I’ll go in for my 5, 3 or 1 rep max. After squats I’ll finish off with some single leg press, heavy lunges, glute bridges and leg extension.


Back. Shoulders. Arms.

Back is one of my favourite things to train. I like to do a bit of a push and pull contrast – so lots of lat pull down and heavy cable rows, and then shoulder press/chest press too. I’ll usually train hypertrophy for shoulders as I’m trying to build up the muscle a little bit. I’ll finish off with lateral/frontal raises and superset some bicep curls/tricep extensions on the cables.


Abs & Stretching.

Half an hour on abs, half an hour stretching out my muscles and working on some mobility.

For Abs I’ll start with the big, tiring exercises. Either hanging leg raises, TRX pikes or weighted decline sit ups. Usually 5 sets of 20 or so. Then I’ll go down to the mats and superset a combination of any of my favourite ab exercises.

Stretching-wise I always feel good about myself if I spend a decent amount of time foam rolling (quads and IT band). I always need lots of hip opener stretches and I like to practice my splits too.



I say rest in inverted commas because I’ll sometimes forgo a full rest day during the week if I have time for something like a yoga or pilates class. Ideally I’d like to have one day per week where I go for a swim or just have a long walk outside. Unfortunately with my current work-schedule that’s rarely possible!


Plyometrics & Handstands.

Friday = FriYAY. I definitely need one day a week designated to the fun stuff. Lots of box jumps, monkey bars & handstands and I love challenging bodyweight exercises such as pull ups, press ups & tricep dips!



Saturday is often one of the only days I get to train with Tom, and I like it when he’s there to train Bench and Deadlifts. I’m less confident on the technique for these and so it’s handy having a fellow PT around to scrutinise every little detail! He’s also brilliant for chest day in general so we’ll do a lot of chest work with dumbbells and cables. I’ll usually accessorise deadlifts with some Romanian/stiff leg deadlifts and LOTS of Roman chair back extension. Oblique work as well – I like woodchops on the cables.




 My Perfect Weekly Training Schedule

Why it’s actually okay to workout…just for the sake of it.

Why it’s actually okay to workout…just for the sake of it.

When you’re in the fitness industry, especially as a Personal Trainer, you get used to people asking you HOW you train. How many times a week do you workout. How long do you spend at the gym. Do you do the exercises that you’re now making your clients do. What weight do you use.

Something I don’t hear as often, but that does crop up every now and then, is the why. Why do I workout. What is it for. I’ve even heard;

“but you don’t want to lose weight. So why do need to workout?”

Which of course is ridiculous on so many levels. I’ve always been an active person, and when I started dancing less often, the gym seemed like a natural substitution. That’s why I got into it in the first place, along with my quest to get stronger.

Still, I got myself into a bit of a tizz the other week because it seemed like everyone I knew was training for something in particular. Some sort of race or obstacle course, a bodybuilding comp or powerlifting qualifiers. I started to wonder if I should be doing the same thing.

What’s the point in training if you’re not training for anything- right?

Well actually, wrong.

Why it’s actually okay to workout…just for the sake of it.

After a couple of stressful days, panicking over my laptop as I searched for an event that I actually wanted to do, I came to the sudden realisation that I was giving myself a whole load of bother over nothing.

Just because you’re not in training for something doesn’t mean that your workouts are pointless. I certainly wasn’t about to enter myself aimlessly into some sort of competition just because it might look good on my CV or make me more sellable as a PT.

In the grand scheme of things, I’m relatively new to the whole fitness world. I’m still finding my feet and figuring out what it is that I do and do not enjoy. I’ll go through phases where all I want to do is powerlifting… and then the next day train for hours on plyometrics and callisthenics. My goals range from deadlifts to handstands to learning to kick box. Sometimes I want bigger muscles. Sometimes I even wonder, if I trained cardio every day could I ever improve my stamina…

And sure, it might mean I’m not focusing enough on one particular element. Perhaps my own ‘programme’ isn’t adequately specific. But the important thing is that I go to the gym every day because I genuinely want to be there. And if I don’t? Well then, I won’t go. I’ll train what I want to train because it takes my fancy in that moment… not because it’s a stepping stone on the route to something else.

Perhaps in the future I’ll be training for something. Maybe there’ll be days where I don’t want to go to the gym but I force myself to anyway because I have a bigger picture in mind. But right now, I don’t know what that is so I’m just going to accept the fact that I often train for the sake of training. I enjoy it.

And you know what? that’s ok.

Why it’s actually okay to workout…just for the sake of it.