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

13 people booked for tonight’s 6pm class.

There shall be a combination of Stability Ball and Resistance work tonight with two stations of Cardio! 

Posted under Circuit Classes

Another great effort and turnout by you last night, 14 and 18 blessed me with your appearance which was greatly appreciated!  As I had previously stated, after Monday’s mammouth Cardio Session we executed the entire opposite of the spectrum, 40 minutes of Resistence, broken into 9 exercises pre warned and the other 9 Floor Abdominal exercises that you would have not known about until I had picked one of you to call out a number between 1-9, which was met by the normal response from Reido, 12!!!!!! needless to say he only got asked for 1 number…..

Anyway joking aside a few people thought it was pretty hard including myself which had to demo the Abdominal Floor exercises which I can feel this morning!

Class back on, on Friday night 6pm about 12 so far have pre booked, details on who’s coming shall be updated today!!!!!!

Thanks again for all your participation take care and see you soon! 

Posted under Circuit Classes

Who’s planning on coming tonight!

5.30pm

1. Lorna MacKenzie
2. Sharon MCkenzie
3. Ryan McKenzie
4. Alison West
5. Malcolm Smith
6. Malcolm Weir
7. Irene Fentimen
8. Lesley Ann Fentimen
9. Sharon Reid
10. Colin Reid
11. Heather Muirhead
12. Paul McPherson
13. Claire Howie
14. Stewart Ollis
15. Frank Stafford
16. Julie Humphries

6.45pm

1. Steve Mackenzie
2. Lynne Kuz
3. Simon Kuz
4. Marg Armstrong
5. Brian Armstrong
6. Peter Humphries
7. Susan Mathieson
8. Hazel Williamson
9. Elaine Birse
10. Alasdair McKinnon
11. Stevie King
12. Sam Bathgate

Posted under Circuit Classes

Circuit Classes on tonight with no running at all for anyone who is thinking of coming but may be scared that after Monday’s cardio blitz more of the same would be on the cards tonight…..so the answer is no, there is no CV tonight!

Posted under Circuit Classes

Well done to Richie Cunningham and Colin Hutt who won the senior and vets prizes at the last weekends 64 miler, it took them both just over 14 and a half hours to compete this gruelling course with all seasons and all ground conditions on top of the ultra distance to contend with.

 They both ran together with Lucy Colqhoun (2nd in last years West Highland Way Race)leading until halfway pulled out.  The leaders got lost at night but managed to navigate their way round the tough course.  The race started at 8.20am in the morning finishing at 1050 at night.

 Well done to them both and we wish them well as they both prepare to battle it out on the West Highland Way this year!

Posted under Post Race Feedback

Tommy’s Tales

Friday, Business as usual at www.stepupfitness.co.uk with Personal Training & Sports Injury Therapy sessions, 6pm we have a Circuit Class which we have 15 people already proposed to participate!

Saturday 22nd March, Support for Richie Cunningham 6th in the http://www.westhighlandwayrace.org/ last year who is doing the 64 Miles of the http://www.macsadventure.com/Walking_holidays/CAT/Caterantrail.htm?gclid=COvRtt2jnZICFRlP1AodzQ1f-Q

My plan is to do this with a bit of company!  Richie shall be running the whole lot, I’m supporting him with his Food & Water intake, any injury worries, massage and motivation if you would like to assist please contact me, I’m looking the the maximum of another two this would allow for some training runs round a beautifull well marked track, a word of warning it’s going to be pretty cold up there this weekend!

 Sunday 

A long run starting at 0630 hopefully in the hills somewhere, probably Whitecraigs, Bishops Hill, West Lomond 2hours.

Next Week

Mon 24th-Friday 28th March

Personal Training, Sports Injury at Step UP, Rosyth,

Sunday 30th March

Planning to do 5k in Edinburgh http://www.scottishathletics.org.uk/index.php?p=17&itemType=news&itemId=3380 for points to the Scottish Road Running Grand Prix,http://www.scottishathletics.org.uk/index.php?p=165

Sunday 6th-9th April A training holiday in Aviemore with the Family with a possible drop off to do the Heaven & Hell Half Marathon at 11am from Perth on route. Details of Race http://www.perthroadrunners.co.uk/handh/handh.php

Monday 7th-Friday 11th April

On Holiday from work

Saturday 12th April

Doing Knockfarrel Hill Race near Inverness. Details on,

http://www.shr.uk.com/RaceDetails.aspx?RaceID=RA-0025&System=Metric&Month=4

this is the second counter on the (Scottish Hill Running Championship)

http://www.shr.uk.com/Championship.aspx?ChampionshipID=C-001

Posted under News

Sorry I havn’t managed to update the site as of late, however just to inform you that all is going pretty smoothly.

 Thanks to all who are still coming along to the classes, with the introduction of the earlier nights we sometimes see a few people american application card credit expressbill card consolidation credit debt life partner,credit card bill consolidationcash back business credit cardbank one credit card offercard christian consolidation credit debthsbc rs credit card,card credit hsbc,hsbc credit card malaysiacard credit debt reduction strategythe best credit card,best card credit rate transfer,best credit card debt helpcard credit debt help onlineapplication card credit depot home,home depot credit card applicationprepaid credit card,international prepaid credit card,prepaid visa credit cardwireless credit card terminalinternet credit card processing services,internet credit card processingapplication card credit unsecureddiscover credit card offer,card credit discover offerlegally terminate credit card debt0 apr intro credit card,0 apr credit card,0 apr card credit studentcredit card debt consolidation oregonbest business credit card offer,business credit card offercard credit loan ukbest reward credit cardcapital one credit card applicationcard consolidation counseling credit debtcompare credit card ukcard consolidation credit debt reductionconsolidate credit card debt,card consolidate credit debt it? ?,consolidate credit card debt without morbad card credit debt ukbalance card consolidat credit transferapplication bad card creditsetup online credit card processingcredit card merchant servicescard credit discover number phonevisa credit card offer,card credit offer visabank card credit securedonline credit card services,card credit online prepaid services,card chase credit online serviceswal mart credit card applicationcard citibank credit,citibank credit card malaysia,citibank malaysia credit card onlineinstant decision credit cardcard credit ukhow to reduce credit card bad debt,bad debt credit card,credit card bad debt statisticscard credit debt guide reduce,reduce credit card debt quickly,reduce credit card debtcredit card bad debt ukamerica bank card credit visacard credit debt elimination programinstant online credit card applicationcircuit city credit card applicationbusiness credit card online applicationbest cash back credit cardapplied bank card card creditbad card credit credit secured,bad card credit credit people secured tailling off, I expect this to happen we shall be trying as much as we can to introduce new faces where the opportunity arises.

Classes 

Wednesady’s class saw 12 & 15 people turn up with 2 minutes of shuttle running with a minute of normal resistence training inbetween which has proven to be extremely difficult.

Bleep Test

I have taken charge of a 15 & 20 meter Bleep Test which I hope to use in the near future.

Tonight’s Class 6pm

At the moment we have 17 people planning on coming to the class tonight if you wish to come please email or text me.

Weekend appointments

I shall be operating from home this weekend so if you check the Available appointments page to arrange, look forward to hearing from you.

Posted under News

At 3pm hugh gusts of wind and rain came belting down in Fife so much so that I drain leadning into Step Up overflowed straight into the gym floor all activity had to be cancelled the gym closed however the Circuit Class carried on as usual with 25 people coming along. Afew were members who weren; planning on coming however they may get the bug, who knows?

I set up 27 stations with 25 along, a great showing. Classes back on normal timings, Monday & Wednesday 5.30 & 6.45 pm Friday at 6pm.

Posted under Circuit Classes