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

10 stations, 1 minute a piece, 2 sets of running with a lot of floor exercises which required only body weight as a resistence!

Thanks to:

1. Ian Murray
2. Irene Fentimen
3. Ryan McKenzie
4. Barry Davie
5. SHaron McKenzie
6. Colin McKenzie
7. Frank Stafford
8. Malcolm Weir
9. John McIlduff
10. Russell Kuz
11. Lydia West
12. Alison West
13. Julie Humphries
14. Lorna Mackenzie
15. Steve Mackenzie
16. Campbell Logan
17. Susan Mathieson
18. Elaine Birse
19. Marg Armstrong
20. Sue Walker
21. Lynne Kuz
22. Simon Kuz
23. Stevie King
24. Peter Humphries
25. Maryann

For your participation and effort!

Posted under personal trainer, massage therapist

Chasing Andy Symonds to pass over to John Hargreaves after doing 62 mins the long way over West Lomond at Leg 3 of the Devils, John recorded the 4th fastest time of the day taking us from 7th to 5th!                                                                                              

Posted under Photos

Post race analysis:

I lot of mucking about from watching the start to getting to leg 2 to pass numbers and logicistical problems due to the events popularity hinders you slightly as you prepare to get set to run.  Next Year would propbably have to see some sort of Carnethy style bus rotation as there was too many cars in too short a space, I think the event being great it probably has grown out of it’s self as I lot of the tracks are now pathed which takes away the flavour a bit, that being said it was great last year to have ran leg 1 and come in second after the Ochil and this year standing on the start line up with Hill National Champion Jethro Lennox and surrounded by accomplised hill runners!

We got started myself and Andy Symounds up Whitecraigs we could see the Westies in front heading up to the first gate heading to the top of W’Craigs, Andy wanted to take the Sandy Bennett line but then went slightly higher, we were not quite on the optimum line as we had to shift from lateral up and down movements from time to time, we climbed up an opening where a vehicle could have got up but this was a climb of 200 meters which brought you out at the next check point prior to Bishop’s, Andy was running well and I felt I was holding him back, I asked him to go to Bishop’s and I took a short cut towards the next line.  By this time I had caught up and was running inbetween the Westies, however I extended my line instead of coming more easterly which left us a closer line point to point up West Lomond but a very much more difficult climb down to the stream then a steeper climb up the West.  Nobody was beside us which was probably a good thing for the rest of the clubs, but again Andy showed his true class on the hills gliding away from me, at the half way point I told him to go on and I would follow as best I could,  we attacked the West from a SOuth Westerly direction with Andy in the distance I thought I would head instead for the top straight to the well which I did for a minute to think what if there was a marshall asking Andy where is your partner.

I then turned and started to do my spiderman impression up the hill when I was Andy looking back off the summit waving me over, great don’t need to go to the top, was planning not to go to the well and head straight fo the next Checkpoint but decided I was being anti-social enought and headed down after him.

Fife were just in front coming down West Lomond on a better line which I wanted to be on, Andy had driven high which he became out of sight of a while, coming onto the flat I felt my legs a bit better, with Andy heading down to the fence line before the final check point, we reached the stile together with ANdy saying I think it’s better we stick together we me having other ideas and getting Andy to work harder again as I cut the checkpoint for ANdy to clip it which I found 100 meters on him on the track I thought I could get enough away from hime so he could chase and we could make some time, 2 mins and he was flying on my heels, we kept together passing Angela Wallae and Alan Wilson giving us some well needed morale support, but the last 600 meters I was beginning to fade slight with Andy looking stong, I tried to keep with him which I nearly did to pass over to young John HArgreaves who done a sterling job taking two places and bringing the team in 5th with John being 4th fastest on the day!  

Posted under Post Race Feedback

First class last night we had 6 multi stations laid out:

1. Was the Maze or as I was referring to it as the Haze, which we introduced last Friday where balance coordination and leg speed were the key to success, which most of you managed admirably! Unless your name ended in Kuz!!!!
2. Dumb bell weights, only weights that were used in the session to try and target submaximally a bit of quad, bicep, shoulder and calf with four contractions,
3. UP and over with the use of the med balls to mobilise the lower back and work a bit of chest and shoulder.
4. Partner assisted V-sits leaving one ball to flex the hip flexors and keep the ab’s static then rotate the torso thus using the back as a fixator and obliques as the main agonist muscle.
5. Jump Overs for a bit of CV work the ab’s Hip Flexors and calfs slightly.
6. The Four in a circle handing two balls to each others head and feet!

We had 21 people along with Paul McPherson thinking we had no space for him, which we found out that this was not the case, sorry I wasn’t as organised as I normally am, Wednesday we shall start a lot sharper!

The 6.45pm saw an even 20 people coming along with Anna Armstong’s mother coming along last night for the first time, well done you!

Class back on normal time on Wednesday update on who’s coming to that shall be uploaded tonight.

Friday’s class back to 1 from 6pm as we shall no doubt get only half a dozen people coming regularly to the later class as we found last week!

Posted under Circuit Classes

Thanks to:

1. John McIlduff
2. Ian Johnstone
3. Rosa West
4. Irene Fentimen
5. Sharon McKenzie
6. Sharon Reid
7. Lorna MacKenzie
8. Jenny Murray
9. Darren O’Gorman
10. Melissa O’Gorman
11. Colin Reid
12. Steward Ollis
13. Vivien Hutchieson
14. Mike Hutchison
15. Frank Stafford
16. Mark McKintock
17. Malcolm Weir
18. Gerry Seydak
19. Paul McPherson

The second class

1. Sue Walker
2. Catharine Idle
3. Pete Mitchell
4. Rickky Connelly
5. Mark Connelly
6. Gail Murdoch
7. Helena Sim
8. Stevie King
9. Steve Mackenzie
10. Jamie
11. Pam Gilfilian
12. Claire Howie
13. Simon Kuz
14. Lynne Kuz
15. Elaine Birse
16. Susan Mathieson
17. Kate McKinnon
18. Hazel Williamson who came along to Monday night’s class! Pictures and video footage I’m having some technical difficulty so I shall try and upload when I can! 

At the moment tonight;s classes are bordering on the 20 marker for the first class there is room on the second class if anyone is interested!

Friday’s class I shall decide tonight what I will be doing, the first class is up to capacity but the second we have only got around 8 people so we are looking for more participation in there!

Posted under personal trainer, massage therapist

Livingstone Crosscountry, which was the last in the three Series of the East District League,

Seniors table prior to the race was:

1. Central 139
2. Edinburgh 339
3. HBT 401
4. Fife 433
5. Carnegie 438
6. Corstorphine 450

with your best 6 finishers to count! The Senoirs were lying in third but had a bad day with Lews Lawson being upwell, Mike Harvey dropping out due to a reoccurring injury and generally a low turnout for the event which shall no doubt effect our final position, HBT looked to have a depleted team as well.

Results as I write have not been UPdated!

From a personal point of view I hate the mass start with  real soggy underfoot so I never real got started until three quarters into the first lap, the course was modified, and very much to the better, with my Hill conditioning coming in to play I felt I could navigate myself better on all the undulations.  The course had a great variety of different underfoot condition. There were different aspects of the course from flat, Hills, track, forest, so 10 out of 10 for efforts and choice!

Once I was away I found myself about 30 meters off my normal competition I managed to overtake Perth’s Dave Knight, Pitreavie’s Alaistair Donaldson, but couln’t get close to Neil Gunstone from Dundee, I overtook Neil Young from Fife and just managed to hold off a getting fitter Lewis Miller from Central, all in all what was to be expected with 30-50 meters down on where I would normally be which I would put down to lack of sharpness which shall come for the Masters National’s on the 9th Feb after next weeks Leg3 partnership with Superstar Andy Symonds.

Bear in mind a lot of recces are going ahead tomorrow expect the Lomonds to be busy, which new Trail shoes bought after the crosscountry yesterday I can’t wait to get out there and try them!

Photos shall be updated tomorrow Sunday!

Posted under Post Race Feedback

Some pictures to feast your eyes on and bring a smile to your faces like it had mine!

Posted under Photos

Today’s Class already has 24 booked in so we probably can’t accept anymore people into the class unless we have some cancellations.

To check if your already booked in see Circuit Class Confirmation.

Posted under personal trainer, massage therapist

Last Night’s 5.30pm Class

Great to see another great turnout last night if I get a chance I shall update your names later!  Around 23 people blessed me with their company with a feel of competition  the two groups were split up working for points against each other, well done team 2 who won 5-0 bad luck team 1, you’ll need to work harder next time!!

The 6.45pm Class

Last week we had 9 people but we were up to 14 last night breaking the class up into 90 secs of running with a 30 secs recovery then 90 secs of killer ab, back, quad and obilique work, I hope you feel the benefit this morning!

Thanks for the 6 new people who came along last night I hope to see you and the die hards soon!

Details of who have been here the last few Classes are as follows:

 Monday14th January

1. John McIlduff
2. Sharon McKenzie
3. Ryan McKenzie
4. Malcolm Weir
5. Stewart Ollis
6. Barry Davie
7. Paul McPherson
8. Lorna MacKenzie
9. Malcolm Weir
10. Rosa West
11. Ian Johnstone
12. Mike Hutchison
13. Viv Hutchison

I have missed a few others, we had 22 in the class

Monday 14th Jan 6.45 Class

1. Susan Mathieson
2. Hazel Williamson
3. Elaine Birse
4. Lynne Kuz
5. Simon Kuz
6. Kate McKinnon
7. Helena Sim
8. Gail Murdoch
9. Ricky Connelly
10. Pete Mitchell
11. Mark Connelly
12. Colin Reid
13. Sharon Reid
14. Claire Howie
15. STEPHEN Mackenzie
16. Stevie King
17. Anna Armstrong
18. Maryann Lawrence
19. Penny Aitken 

Wednesday 16th Jan 5.30pm

1. Colin Reid
2. Sharon Reid
3. Claire Howie
4. Sharon McKenzie
5. Ryan McKenzie
6. Lydia West
7. Rosa West
8. Alison West
9. Jane
10. Stewart Ollis
11. John McIlduff
12. Malcolm Weir
13. Barry Davie
14. Anna Armsrong
15. Julie Humphries
16. Vivien Hutchison
17. Sonia
18. Catherine Non Members
19. Ynonne

Wed 16th Jan 6.45pm Class

1. Claire Howie
2. Stephen McKenzie
3. Elaine Birse 
4. Simon Kuz
5. Stevie King
6. Maryann Lawrence
7. Hazel Williamson
8. Lydia West
9. Jez
10. Sabrina Mahood
11. Yasmin Gray
12. Darren O’Gorman

Friday’s Class  

No CV for tonight’s class probably a Circle format as we are probably nearly at our limit of 24 at the moment what a result and position to be in as an instructor!!!!!!

Two Class Friday Feedback

Three people, Claire Howie, Stevie King and Barry Davie haved viewed their thoughts I’m still looking for yours! I’m looking at spliting the two classes up to 5.30 and 6.45pm what do you think, if no views I can’t do anything!!!!!!

Appointment’s

Professional appointments shall be updated today, during the week all appointments are from www.stepupfitness.co.uk weekend appointment shall be conducted from home inbetween training and racing.

Saturday Racing

Livingstone at 2.30pm third and final meeting at a no doubt heavy and testing course.

Sunday Recce

At the moment, 4 of you have proposed to come along and do all four legs of the Burden, Andy Sim, Ryan McKenzie, Stevie King, Barry Davie from Falkland Village hall at High Noon all welcome!

Posted under personal trainer, massage therapist

Friday night’s Attendance

Friday night saw 20+ of you blessing us with your presence!

Monday night 5.30pm Class

Monday night I set up 20 places, bearing in mind I only had 14 of you booked in!  At 5.30 we only had 5 people by 5.40pm there were 23, with Robert Milton and his son heading back down the gym, bearing in mind that Robert had previously booked like a few others, so it may be prudent to pre book!

6.45pm Class

Again more than full capacity 22 came along to the second class which has been pretty well attended week in week out!  Thanks again for coming along, names of who were there shall be uploaded today! 

 Feedback required

Due to the numbers last night I’m keen on a big class however I would like your active feedback either by Comment or email as how you felt last night and does this effect the benefit of your workout?

Two Class Friday?

Your feedback is required if you wish to see two classes on a Friday same timings as Monday and Wednesday, I shall be taking a note from Wednesday night on who can make it to the two different timings if you could let me know if one of them fit in with you on a regular basis!!!!!

 Book for Wednesday’s Class

Confirmation of who’s coming to the classes shall be updated today!

Sunday Recce Run

Anyone that is interested on coming out for a run on Sunday at noon covering multi terrain doing the Devil’s Burden are more than welcome, at the moment myself and Ryan are going out, proper trail shoes and waterproofs, food and water would be taken, finish at 4pm a combination of walking and jogging!!!

Meeting point Falkland community centre Noon Sunday coming

Posted under personal trainer, massage therapist

 20 at the 1st Class 9 at the 2nd Wednesday night brilliant attendance! Good to see half a dozen new faces who have proposed to come back next week!  We have got off to a good start lets keep it going!

 Already 21 of you have booked in for Friday, tomorrow we shall be trying to update the footage and upload this onto the website!

1. Lorna Mackenzie
2. Paul McPherson
3. Vivien Hutchison
4. Sharon McKenzie
5. Ryan McKenzie
6. Colin Reid
7. Sharon Reid
8. Malcolm Weir
9. Irene Fentimen
10. Stewart Ollis
11. Barry Davie
12. Lydia West
13. Rosa West
14. Alison West
15. Gerry Seydak
16. Ronan Seydak
17. Laurie Seydak
18. Sam
19. Anna Armstrong
20. Julie Humphries 

6.45pm Class

1. Steve MacKenzie
2. Maryann
3. Pam Gilfilian
4. Lynne Kuz
5. Simon Kuz
6. Louise Dallas
7. Campbell Logan
8. Steve King
9. Peter Humphries

Posted under personal trainer, massage therapist

Numbers Tonight

17 people planning to come tonight at 5.30pm and 10 at the 6.45pm class details on the Confirmation page.

Monday Night

Many thanks for the a great turnout on the first day back last Monday, a few people have been saying that they are a bit sore after the session.  I think I may have missed a few people on the second class let me know if I have so I can update!

People who were there

1. John McIlduff
2. Lorna Mackenzie
3. Frank Stafford
4. Paul McPherson
5. Darren O’Gorman
6. Ryan McKenzie
7. Sharon McKenzie
8. Irene Fentimen
9. Francis Cameron
10. David Cameron
11. Stewart Ollis
12. Pam Gilfilan 
13. Mike Hutchison
14. Barry Davie
15. Julie Humphries
16. Hazel Williamson
17. Susan Mathieson

6.45pm Class

1. Gail Murdoch
2. Lynne Kuz
3. Steve Mackenzie
4. Claire Howie
5. Sue Walker
6. Kathy Walker
7. Kate McKinnon
8. Alaistair McKinnon
9. Gerry Seydak
10. Laurie Seydak
11. Maryann Lawrence
12. Peter Humphries
13. Francis Cameron
14. David Cameron
15. Ricky Connelly
16. Pete Mitchell

Posted under personal trainer, massage therapist

From Christmas to school holidays which officially end for my family at 4pm today means that Business is back to normal from then on.

 The number of you taking up the classes is under 10 so far in both classes which I hope we see a late wee rush??????

Booking if you could text email or leave a comment which you need to go to the Register part then follow the prompts!

Some pics from last year, hopefully be able to add more this year from Step Up starting tonight!

Posted under News

Happy New Year and welcome back to you all after Christmas and the Holidays, while we are slowly getting back to some kind or normality I’m pleased to say that we are back in Business and ready to get you fit and free from injury for 2008!

 I really appreciated all your feedback at Christmas and I hope to continue on in the same vain this year.

At Christmas we purchased a Digital Cam-Corder which I’m still in the process of getting to terms with however I hope I can take some snaps during the classes which we done at our Previous Venue at the Tree Of Knowledge these shall be uploaded and be able to be viewed on this page. 

More Comments would be appreciated on the site, you can do this by going to the home page looking down the right hand side of the home page go to the Meta section, then Register, then follow the prompts, all comments will be vetted by myself before going onto the website!

Professional appointments shall be conducted during the week at www.stepupfitness.co.uk with home appointments being conducted at home in-between racing and training at the weekends if more suitable to you.  Available appointments can be viewed on this site however appointments can only be confirmed by myself!

Posted under personal trainer, massage therapist