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

Great turnout again tonight!  With Christmas approaching it’s not detering you lot to come along to exercise its great to see and brilliant to take

Many thanks to: 

1. Mike Hutchison
2. Vivian Hutchison
3. Lesley T’Good
4. Peter Humphries
5. Sharon McKenzie
6. Ryan McKenzie
7. Stevie Greer
8. Stevie King
9. Vicky Elder
10. Gerry Seydak
11. Hazel Williamson
12. Susan Mathieson
13. Elaine Birse
14. Simon Kuz
15. Lynne Kuz
16. Campbell Logan
17. Ricky Connelly

Absentee regular, Barry.

Kelty Families Iniative 10k Trail race 1pm

Remember runners a 6 mile race starting at 1pm at Blairadam Forest, at the Forestery Commission car park, just off Junction 4 Kelty turn off past the Kathellan on the left 50 meters on the right turn in and half a mile down to the car park! Further info contact Jock Hargreaves on 01383 839303.

Next Weeks Classes

Classes are very busy next week thank you again for your continued support, if you wish to check if you have reserved a place check the Comfirmation page.

Step Up Christmas Closing

Details of Step Ups Christmas closing shall be uploaded on Monday.

Circuit Classes over Christmas and New Year.

A sheet for these classes shall be put up next week to assess numbers, a consideration shall be made on maximising time at the classes, your views and comments would be welcome.

Comments on this site

I’m conscience that I’ve not really been receiving comments on the site please feel free to do so and if there is anything you wish me to consider to upload please let me know!

Profession Appointments

For December shall also be uploaded on this site this Monday coming.

Have a Great Weekend with whatever you are doing and I hope to catch up with you soon!

Posted under News

People who are coming to the classes until next Monday are now updated on the relevant page!

Available appointments are updated on the site as well!

Posted under personal trainer, massage therapist

I planned to update the site today unfortunately I never had time so I plan to get this done tomorrow, this shall give you an idea of who is planning to come to the respectfull classes!

Thanks for your continued support hope to see you all soon!

Appointment slots shall soon be up on the site as well!

Posted under personal trainer, massage therapist

Thanks to all below who came along last night details of who’s coming along shall be updated tonight!   

1. Ryan McKenzie
2. John Mcllduff
3. Ian Johnstone
4. Colin Reid
5. Stewart Ollis
6. Irene Fentimen
7. Yasmin Gray
8. Barry Davie
9. Malcolm Weir
10. Julie Humphries
11. Frank Stafford
12. Sharon McKenzie
13. Darren O’Gorman
14. Melissa O’Gorman
15. Mark McIntosh
16. Jenny Murray
17. Mike Hutchison
18. Paul McPherson 
19. Mark McIntock

Monday 26th April 6.45pm Class

1. Kate McKinnon
2. A McKinnon
3. Ricky Connelly
4. Gail Murdoch
5. Lorna Lillywhite
6. Catherine Idle
7. Stevie King
8. Vicky Elder
9. Peter Humphries
10. Elaine Birse
11. Susan Mathieson

Posted under personal trainer, massage therapist

Posted under News

I would like to thank!

1. Ryan McKenzie
2. Lynne Kuz
3. Pam Gilfilan
4. Ricky Connelly
5. Campbell Logan
6. Sam Fletcher
7. Angela Sharp
8. Stevie Greer
9. Vivian Hutchison
10. Mike Hutchison
11. Stevie King
12. Yasmin Gray
13. Maryann
14. Peter Humphries
15. Lorna McKenzie
16. Barry Davie

For their attendance last night at the Circuit Class! I had initially 13 stations set out however with a few extra unexpected visitors who were very welcome we pushed out another couple to cater!  It may be wise to text me if you are coming or not.

Stations were

1. Single arm chest presses on the Stability ball
2. Lying over the ball reverse fly on the stability ball
3. Trying to balance on the stability ball
4. Stability ball twist using dumbells(Lying on the ball face up
5. Balancing on the wobble board throwing and catching the stability ball
6. High Knees on the trampoline
7. Traversing through the barbells using both feet (new exercise)
8. Lateral Raises using resistance bands
9. High Step up using 4 risers and a step
10. The Dead bug using weights
11. Multi directional Lunges using barbells
12. Running up and down the stairs
13. Same as 12
14. Punching the Dummy
15. Step Up/Jump downs/sit downs stand up jump ups
16. Downhill skier.

Thanks for coming along, see you Monday or Wednesday at 5.30 or 6.45!

Massage Therapy appointments available!

Bear in mind rather than an injury hitting you why not get checked out by getting a Massage!  Before we might be out for weeks from training!  Many of you have already took advantage of the scheme, risk management!

Massage Sticks

Anybody wishing to purchase a Massage stick please let me know, priced £25 we are shipping them in from the U.S. Further info about the stick on www.thestick.com

Sunday race

From Kirkcaldy Beveridge park at 2.15pm for the men, looking for as many runners as possible as points make prizes, good luck to all runners and clubs!  Carnegie men seniors lying 3rd currently with our Vets in pole after 1 events with two to go!

Asics shoes

 Step Up has become an authorised retailer to Asics shoes!  Currently we have 3 different top of the range running shoes available to men and 4 for women, we also had the official Spring Summer collection catalogee so anything you would like within the catalogue we can order!  This can be requested at reception also by looking at www.asics.com

Polar monitours

Same detail all Heart Rate Monitours can be purchased at Step Up! 

Step Up

Step up memberships have surpassed the 800 mark, monthly membership ranges from £27.50-£55 depending on joint, single, peak or off peak, these all include 60 classes per week an induction and personal programming further details at www.stepupfitness.co.uk  

Posted under personal trainer, massage therapist

On my list for tonight’s 6 o’clock class is

1. Ryan McKenzie
2. Lynne Kuz
3. Barry Davie
4. Carin Fairnington
5. Stevie Greer
6. Lorna MacKenzie
7. Ricky Connelly
8. Stevie King
9. Vivien &
10. Mike Hutchieson
11. Sharon McKenzie
12. Peter Humphries
13. Pam Gilfilian

Putting out 18 stations maybe one running tonight mainly balance and coordination with resistence work!

Classes on as normal next week! details to follow!

Posted under personal trainer, massage therapist

An amazing 22 people have proposed to come to the 5.30pm class tonight, 8 in the 6.45pm class, brilliant look forward to seeing you there!!!!!

Class on, on Friday at 6pm 8 proposed so far!

Next Monday 13 & 11!

Posted under personal trainer, massage therapist

Just a quick thank you to the 19 and 12 people who came along to Monday night’s class a great turnout and much appreciated!

You have proposed to come along on Wednesday night as well as I have 18 places booked and 7 in the second I shall include you Sue when I get down to Step UP today!

Friday’s class is on at 6pm!

See you at Kirkcaldy on Sunday!

Posted under personal trainer, massage therapist

Class attendance tonight: 5.30pm Class,

Ian Murray, John McIlduff, Colin & Sharon Reid, Ian Johnstone, Stewart Ollis, Ryan McKenzie, Lauren Mitchell, Malcolm Weir, Irene Fentimen, Barry Davie, Yasmin Gray, Paul McPherson, Julie Humphries.

6.45pm Class

Gail Murdoch, Pete Mitchell, Ricky Connelly, Kate & Alaistair McKinnon, Helena Sim, Catherine Idle, Maryann Lawrence, Lynne Kuz, Stevie King, Claire Howie, Lorna Lillywhite, Stevie Greer, Gerry Seydak,

So see you tonight!!!!

Posted under personal trainer, massage therapist

Gauldry results on

http://uk.geocities.com/fife_ac/gauldryfull2007.htm  over 100 runners on a dry yet windy in places race, the terrain was good enough for even a few runners to wear trainers.  An interesting and varied course with plenty of undulations to keep you thinking! About 15 Carnegie Runners travelled up which was a cross country counter for the club!

Next Sunday the second of the three League Meeting takes place in the familiar grounds of Beveridge Park, Kirkcaldy see you there!

Friday night saw a slightly depleted group of 19 to 10 with a number of call offs which I’ve still to hear why however in attendance was, Stevie Greer, Stevie King, Gerry Seydak, Claire Howie, Peter Humphries, Ricky Connelly, Lynne Kuz, Ryan McKenzie, Campbell Logan, missing one other can you tell me!

Monday and Wednesday’s class numbers are already up further down the page!  Anybody wishing to join the class are more than welcome!

Sunday’s training run is taking place at 10am doing the Festive Forest run if your looking for an extra few miles meeting up at Gail Murdoch’s house Bowershall.

Posted under personal trainer, massage therapist

Thanks for everybody that turned out on Wednesday’s classes, 22 at 5.30 and 10 on the 6.45.

First class, Vivian Hutchison, John McIlduff, Jenny Murray, Irene Fentimen, Frank ? new person, Robert Milton, Barry Davie, Ryan McKenzie, Iain Taylor, Ian Murray, Simon Kuz, Colin Reid, Yasmin Gray, Sharon McKenzie, Malcolm Weir, Mary McKintock, Stewart Ollis, Sue Walker, Paul & Connor McPherson, Stevie Greer.

Second class Lynne Kuz, Darren O’Gorman, Gerry Seydak, Pam Gilfilian, Susan Mathieson, Elaine Birse, Stevie King, Campbell Logan, Hazel Williamson, Maryann Lawrence last but not least Lesley T’Good.

Who’s coming on Friday night at 6pm:

Ricky Connelly, Claire Howie, Carin, Mike & Vivien Hutchison, Malcolm Weir, Barry Davie, Yasmin Gray, Ryan McKenzie, Conor McL, Shelley, Lynne Kuz, Gerry Seydak, Pamela Gilfilan, Campbell Logan, Stevie King, Lesley T’Good.

See you at Gauldry on Saturday Senior Men and women 2.30pm start.

Monday 19th November 5.30pm Class

Ian Murray, John McIlduff, Colin & Sharon Reid, Ian Johnstone, Stewart Ollis, Ryan McKenzie, Lauren Mitchell, Malcolm Weir, Irene Fentimen, Barry Davie, Yasmin Gray.

6.45pm

Gail Murdoch, Pete Mitchell, Ricky Connelly, Kate & Alaistair McKinnon, Helena Sim, Catherine Idle, Maryann Lawrence, Lynne Kuz, Stevie King.

Wednesday 21st November 5.30pm 

Vivien Hutchieson, John McIlduff, Stewart Ollis, Lauren Mitchell, Irene Fentimen, Sharon & Ryan McKenzie, Yasmin Gray, Barry Davie, Sue Walker, Lesley T’Good

6.45pm Class

Lynne Kuz, Pamela Gilfilian, Stevie King,

Posted under personal trainer, massage therapist

Tommy’s Circuit Classes, Held within Step Up, Fitness. Primrose Lane. Rosyth. www.stepupfitness.co.uk tel 413331.

Held Mon & Wed 5.30pm & 6.45pm Fri 6pm

Go to the Circuit Class Confirmation page to see if your confirmed a space, if not call us!

 To book an appointment for Training/Therapy go to the Availability page.

 For details on where I have came from, what I do, qualifications gained what I could potentially do for you, go to the Personal Profile page.

Posted under personal trainer, massage therapist

Two classes last night with a total of 40 minutes of exercise rather than the normal 36.  Some feedback I have been getting has been that the session was pretty easy, probably due to the amount of running involved. 

Just to let anyone know who wasn’t there last night. 

The session was broken into two main componets:

1 Running for 2mins then a Resistence floor exercise for the same time, this repeated itself 10 times withour a break.  This session was the first time I had tried it and due to the day of the week it was probably ideal for any runners that were there this would enable them to stay away from over doing the running in there own training before any weekend races!

Thanks to Ryan, Barry, Sharon McKenzie, Jennie, first time she had tried the class, John McIlDuff, Irene Fentimen and Vivien Hutchison who turned up for the first class!

Thanks to: Gerry Seydak, Stevie Greer, Stevie King, Pamela Gillifilan, Alison Whyte, Lynne Kuz and Maryann who made a good battling ground with the Pitreavie ladies against the Carnegie Ladies at the 6.45 class.

Anyone who put their name up last night at the class I should have there details up on the website this morning!

Any comments would be welcome to do so just follow the prompts! You can check if your in the classes by going onto the appropriate page on this site.  You can also put your name up for the class by leaving a comment!

All the best, see you Friday night or Sunday afternoon at Gorebridge for the Lasswade Cross-country and next Saturday at Tinto Hill in Memory of George Murdoch who died two weeks today, he is very much missed by all!

Posted under personal trainer, massage therapist