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

Tomorrow morning see’s Lynne running for 24 hours non stop in the Scottish Athletics Perth Ultra Fest, Lynne has recently completed the 95 mile West Highland Race where she was second lady for the second year running, I believe that this is her first official 24hour race, we wish her well. Anothe Circuiteer Gail Murdoch who also competed in her first West Highland Race this year with great success after a few years of supporting others runners.  Gail has also completed the Triple Crown this year which was running 3 ultra’s within months of each other, these were the Highland Fling the Bottom half of the West Highland way to Tyndrum, the whole WHW four months ago and recently the Devil O’the Highlands the top half of the trail, this totalling just under 200miles in three races alone! A great achievement from both ladies!

I’m sure you’ll join me in supporting the girls and wishing them well for the weekend.

Futher info can be found on the Scottish Althletics website at http://www.scottishathletics.org.uk/index.php?p=17&itemType=news&itemId=3735

Posted under News

• I would like to thank everybody to has been coming along to the classes been visiting the website, and looking at the pictures, I’m constantly looking to improve my service and standards so if you have any comments or feedback I would be happy to take this on board.

 Pictures of last nights Beach Session now uploaded

• Two weeks we move into our new Wednesday venue, the class timings are, 5.30 & 6.45. Book your slot now, first come first served basis.  Max 17 in a class.

• I shall be awarding points from now at the classes and what do points make……..exactly this shall be for perceived effort, this doesn’t mean pressure, it’s to get you to overload your bodies systems and do more than you think you can. Points awarded from a 1, hardly trying, to a 5, maximum effort given. The male and female with the most points shall win a 1x Complimentary session either in 1-2-1 Training session, 60 min Fitness assessment, Sports Injury or Relaxing Massage session for themself or for a friend. I shall trial this out until the end of November.

• I shall also be given out a top attender for the month for both Ladies and Gents, this chart can be viewed on the same template as the Circuit Class Confirmation Sheet, you go to sheet 2.  To date we have Gail Murdoch, Hazel Williamson and Susan Mathieson all with 4 out of 5 visits and Top male  attender with maximum visits is Stevie King. 

• Just a wee reminder The Beach Sessions at Aberdour shall be finishing next week, I’m keen to keep these going over a weekend, please let me know if you would be interested in taking part! 

• Friday I’m looking for more people to come and join us at 6pm at Camdean, if you know of anyone who would like to come along and try it out or give me a phone so I can frighten them to death!!!!!!!

Posted under News

30 Pictures now uploaded from Wed 10th Sept Beach session! On Picture Gallery page!

Firstly, I would like to thank all the 16 people who are named below for a wonderful effort in such appaulling conditions.  To take time to come along on a wet night is testiment to ‘you’ for taking the challenge onboard, regardless of your level of fitness.  It shows true character, commitment and strength.   It was a tough course and you all worked very hard!  Keep up the good work!  I can see many of you have improved both mentally and physically..Well done!

Session Report: I had ran the 8 or so miles down to Aberdour which was great.  It recharged my battery and  I really felt infused for a good class session.   I arrived to find Ryan and Nick ready to help, ‘I thought their keen’!   Maryann had not yet arrived in the car with the cones and mine tape the time was now ticking on 5.40pm.   A minute or so passed and she turned up.   I then directed Nick and Ryan avoiding the flat sandy area to add a bit more undulation using the grassy hill sections,  the outline became Diamond shaped.

Course set, the weather got worse heavy rain, so half the class and I jogged round the course to familiarise ourself and warm up.   After briefly explaining the Handicap system or Paurluff  everyone was set a partner working in pairs 8 teams of 2. Once the pairs were sorted we would set one of them away and for the early minutes would keep their partners warm by doing a few exercises, this started to stop as the event became more intense due to their running efforts which I was happy about as long as they were not getting cold.

The rain never let off it continued for the full duration.  We set out with Hazel Williamson and Peter Humphries winning the first clockwise challenge and the second anti clockwise challenge, video evidence has been brought in to confirm the results of the second challenge.  Nick West & Stevie King had came in without passing me which did phase me and my markings. It has transpired while watching the playback of the video that Nick did not start his final shuttle due to a Cramp in his Hamstring.  So Conor and Maryann came in second place not 4th as advised last night.. Well done Conor!! great to see the young ones taking part and performing well.

The results and pictures shall be uploaded soon!   Sorry if the pictures are a bit fuzzy but the shutter speed was not on sports mode.   Good turnout, and once again many thanks to you all for taking the time and effort to come down to the beach. 

The final midweek session has be happening next Wednesday at 6pm 17th Sept! 

Posted under Beach Training Sessions

Format tonight:

Task 1. Everybody runs round the race circuit and tags the last straggler, these two people become partners in the next handicap challenge.

Task 2. Your Partner runs while you exercise on the hard standing, I keep count of how many times your team pass round me. 

The weather at 4pm is not great but it is due to change at 6pm then rain at 7. I hope that dosn’t put you off  too much.

My sheets predict that 15 are planning on coming tonight, the sheets for tonight and next week can be found on the Circuit Class confirmation page!

Please feel free to come along or give me a call if you have any reservations.

Directions for any new person planning on coming along can be found by clicking this link:

www.mapmyrun.com/route/gb/junction%201%20going%20to%20dalgety%20bay/398025855708

Happy Training

Posted under Beach Training Sessions

Pictures Of the first two classes now uploaded, I was too busy with the third class to take any pictures of you, so I apologise now, or maybe that was a relief for you?  Well done to Darren O’Gorman who had the funniest picture which went onto the thumbnail!

I’ve had a number of very positive comments about that’s nights Aerobic/Resistance class, please feel free to comment yourself….. how do you feel this morning. You may feel like me your Gluts and Groin a bit tight. Comments on how the class went for you last night would also be appreciated, I would just like to say I thoroughly enjoyed last night’s session!

Thanks to the 32 of you who came along to the three classes last night details of who you are, are here:  

Posted under Circuit Classes

The template for tonight classes is now on the Circuit Class Confirmation Page.  We have had a few cancellations today.  Remember failure to notify me before 3pm today carries a £4 penalty.

At the moment we have 15 in the first class, 10 in the second and 8 in the third!

If you would like to come along please text me, as I shall not be at my desktop for the rest of the day!

Posted under Circuit Classes

Some chopping and changing with the classes tonight spreadsheet shall be updated just after 1pm. Please let me know if you are ok or not for tonight before the 3pm chargeable deadline.

Posted under Circuit Classes

As I have been committed on other matters.  Tomorrow morning a few things I shall be updating.

• Attendance spreadsheet for this weeks classes(Sheet1)on the template
• Total Attendance and Top attenders at the classes in September(Sheet 2)of the Circuit Class template
• Available appointments for September, for Massage, Personal Training, etc
• Pictures from Fridays class where 11 people came along I have 30-40 pictures which were kindly taken by young Lynsey Murdoch. 

Hope you had a good weekend look forward to seeing you this week!

Posted under personal trainer, massage therapist

Appointments can be found on the respective Page, follow the prompts or just give me a call! 

Glasgow half marathon on this Sunday entries are still open with an increased pot of Prize Money details on: www.runglasgow.org

The Ben Nevis Hill race is on Saturday at 1pm details can be found here: www.bennevisrace.co.uk

You are a sad lot as if you don’t get enough time to look at my coupon, the first time I get my photo taken I become the 8th most visited picture with 27 views in the last 2 days, I hope you happy Mrs.Hazel Williamson, that’s the first and last time you get to hold my camera!

Posted under personal trainer, massage therapist

If interested let me know! By email or text!

Posted under Circuit Classes

I have about 20 Min’s good viewing of the Beach session from Wednesday night, let me know if anyone wishes to see it on Monday night, if I have enough response I could bring along a TV!  Pictures are nothing compared to the video”Brilliant Viewing very Motivational”

Posted under Beach Training Sessions

A great night probably closest to the best night out of the three down at the beach, although the day’s weather had changed 25 times all during the day and the rain had came on briefly while going over the aim and practical matters for the evening in the back of Gail’s car and getting Nick to move his bollards!!!!

Boys want 2 Win

37 Pictures now Uploaded of tonights class!

We got onto the beach and forgot the warm up as we were getting cold and you were desperate to get into it I could sense!

The Circuit was all Cardio with the first challenge running 140meters 8 times, challenge number 2 was to do the same but at half the distance which saw a few welcomed smiles.

Ready for the off!

Challenge 3 was the Hill Reps with your partner going first with you going next, this section started on the beach up and over the wall with the precious members taking not to do the wall, however their forfeit……running further.

On the night 4 out of the 6 teams scored the same amount of points who were, Gail & Don, Ryan & Nick, Mark & Alexs however Stevie King and Lynne were worthy winners as they had won the hardest challenge the Hill Reps at the End, Well Done!

Look forward to next Wednesday’s class where we shall be using the same sort of area but I think I can make it harder, oh Yes, bring it on. Next week there shall be no shuttles on the Sand however we shall still be using the sand in some shape or form.

Thanks to the 13 people who had turned up for the session.

Posted under Beach Training Sessions

The format of tonight’s class shall be slightly different.

 Hitting the Wall

A few new people have asked for directions to get to the Aberdour Beach which I have uploaded via Map My Run an excellent Runners tool. Details on how to get to tonight’s location can be found here:

www.mapmyrun.com/route/gb/junction%201%20going%20to%20dalgety%20bay/398025855708

If you wish to come along please let me know by using my mobile number today at 4.30 I shall be setting off to get the Class set up. 

If your name is down for tonight’s class and equally you can’t make it again please let me know!

Posted under Beach Training Sessions

Format of the class shall be slightly changed for tomorrow, more cardio, less waiting about, more resistance inbetween running stations, should be better harder! Hee.Hee!

Directions to get here shall be uploaded tonight due to a few requests from a few new people last week.

Posted under Beach Training Sessions

A hard class, 30+ pictures now uploaded via the Picture Gallery.

Beach Class Wednesday 6pm, Silver Sands,

Friday 6pm on at Camdean!

Posted under personal trainer, massage therapist

 There not all as good as this 1.

Posted under personal trainer, massage therapist

There has been a bit of jumping around of people into classes here is my revised list can you let me know <3pm if you are in where you think you should be! This can be found in the Circuit Class Confirmation Page!

Posted under personal trainer, massage therapist