Thomas Lawrence Fitness Trainer & Massage Personal Trainer-Sport Injury Therapist- 0791 871 3830

Thanks to the 29 people who came along on Wednesday night!  I can proudly announce that the every second window in the Venue has been replaced with a multi louver style window, Yee Ha!!!!!!!!! I shall be keeping these open all day to afford plenty of air inside the top floor so it shall be airy before we start!

Maximum Capacity 18 tonight! 

We are nearly at full capacity so if you plan on coming along I would telephone 413331 to avoid disappointment.  Classes are on as normal next week with 50% of spaces taken already!

I’m looking at increasing the class on the Sunday night from 6 to 5.30 and 6.45, I’m actively looking for your feedback here by means of letting me know whether either of these times are convenient as the Friday classes now have more demand which I plan to cater for!  This info shall be put on the 6pm sheets within STep UP however let me know direct either in person or email thomaslawrence@btinterent.com

Exercises tonight:

Component 1 Cardiovascular Floor/Mat Work

1. Floor Multidirectional Lunges
2. Burpees
3. Underhand Clapping
4. On the Mats, Side Jumps
5. Lunge Jump Overs
6. Hand Straddles

Component 2 Stability Ball with Myself

1. Plank
2. One Legged Bridge Left Leg
3. Front Crawl
4. Seated Twists
5. One Legged Bridge Right Leg
6. Two Legged Bridge, Horizontal Rotations

Component 3 Using Steps

1. Side Single Side Steps
2. Tricep Dips
3. Press Up Walk Ups
4. Decline Press Ups
5. Squats
6. Crunchies

I’m available over the weekend for 1-2-1 APPOINTMENTS, apart from Sunday morning and early that afternoon as I shall be running the Forth Road Bridge 10k at 11am, good luck to all of you that are running!

Posted under personal trainer, massage therapist

as at 1pm we have 5 place in both classes! telephone 413331 to confirm your slot

at the moment:

Paul Arnott, Fiona Todd, John Paul, Silvio? Barry Davie, Malcolm Weir, Ian Murray, Ryan McKenzie, Campbell Logan, John McLiduff, Stewart Ollis, Stevie Greer, Lorna, Yasmin Gray, Chris Pratt. 

6.45pm Darren O Gorman, Claire Howie, Lorna lillywhite, J Balmaine, Christine , Morag, Alison Whythe, Pam Gilfilian, Simon Kuz, Lynne Kuz, Hazel, Elaine, Sue M, Stevie King!

These are the names that are confirmed at the moment if your not down telephone 413331 as my mobile is down!

Posted under personal trainer, massage therapist

I just wanted to say a very big thank you for your attendance on Monday night, two new records were set with 27 of you on the second class that even beats the biggest attendance on any night in the Tree Of Knowledge which was 26 in one night and 43 total for one nights classes, it was that busy we had more people upstairs than we had down during the both classes, it was that hot the windows started to steam up and I did tell you that I never charged extra for a Built in Sauna session with acclimatation training built in for good measure!

So thank you again and I hope to see you Wednesday or Friday with the classes on as normal next week!  If I can I shall update the website in real time who’s going and what spaces are left, however I’m not that effective these days at checking my emails due to other commitments but I shall do my best.  To confirm you attendance it’s best to call Step up on 413331!

I’m trying a pilot scheme out for the Friday night’s….You can still come along on the Friday 6pm class…Booking beforehand however if you could let me know if either 5.30 or 6.45 or neither would be more suitable as this class has become more popular with a full house the last two weeks so therefore I would like to maybe put in two classes to help you and your class comfort!

Good news on the windows, the window man was in Monday and is due back in on Thursday morning I shall keep you updated!

Posted under personal trainer, massage therapist

Monday Wednesday and Friday night class are on as normal, tel Step UP to confirm! You can also email me!

I’m also available at the weekends with my appointments been taken out of Step Up as well. 

Happy continued training and I hope to hear from you soon!

Tommy

Posted under News

Well what can I say!  This week’s attendance by you guys has been very very impressive!  All classes have been to full capacity which has been great to see!

Monday and Wednesday’s classes had a bit if a blip in them due to my “Numbers Game” which I have now fixed and we shall be giving it a go at some stage next week…..not to give anything away at this stage, remember booking of the classes can be done by Calling Step Up on 01383 413331

Friday’s class was up to it’s limit even before that day however if I can accomadate you on the night we shall try our level best but it’s best to phone beforehand.

Friday’s class had 23 at it’s final count with an unusual 90 sec recovery due to the numbers and heat on the floor.  As quoted by the management team the windows should be in on Thursday which might affect the Boxercise class but hopefully not the circuit class.

Over the next four week I shall be running a pilot scheme regarding the Friday night classes, what this means to you:

If you can book your space in the class in the normal way however I shall be filling in a seperate sheet to ask you what time would be better 5.30 or 6.45 as I may spread one class into two depending on the numbers!  If you could let me know!!!!

We shall carrying  on as normal booking the Friday night If you can let me know or your attendance.

 Just to let you know that I now work from Step UP Fitness Centre in Rosyth Monday-Friday where I’m able to take Health Fitness Tests, Circuit Classes, Personal Training, Body and Sports Massage and Sports Injury Dignosis and Rehabillitation.

I’m available to listen to your concerns!

Posted under personal trainer, massage therapist

WHo’s on!

 Vicky, Gerry, Ronan, Lawrie Seydak, Neil, F.Burns, W.Burns, Claire H, Paul McP, Sharon Ryan McKenzie, Stevie G, Ricky, Stuart, Mark Connelly, Russell Kuz, Gill Denes, Campbell Logan, Pam G, Lorna Morrison,

Posted under personal trainer, massage therapist

First Class on Monday saw 18 of you working away hard in Step Up.  After my seemingly detailed demonstration which everyone got first time…Ha Ha!!!! After the warm up we were straight into it, apart from the men who couldn’t decide who was going where so ended up working for 50% of the time and arguing the other!

 I must admit it brilliant to watch Mike Cowie’s Dead Bug routine, who would want him to do it the right way!  The second class on Monday had 13 people, with a return from Pete Wilson and a new face recommended by Stuart Connelly!

 Tonight shall probably see the same kind of format with a few different variation of exercises but nothing you havn’t done before! 

Still as of yet no word on the windows however as soon as I hear I shall let you know!

 All non members shall pay me now rather than Step Up until further notice, this shall be when you come in!

Tonight a few faces return with Louise Dallas returning and Lisa Adams who planned to come on Monday night but ended up at the Tree of Knowledge, numbers I think are getting a bit tight for tonight and last Friday we had a full house so get email me or leave a comment on the site, to do this you need to register your email address!

 See you tonight, remember I’m available for Relaxation and Deep Tissue Massage, Personal Training and Sports Injury Therapy.

Posted under personal trainer, massage therapist