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

The snow shall help me find the way.

Meant to get today but computer and med notes and admin work kept me in.

Posted under Tommy's Tales

Posted under Circuit Classes

Just heard that Monday 28th Dec is available for two classes at the Queenshall.

So classes over the Festive Period shall be:

• Friday 6pm Camdean Comm Centre
• Sat 9am Silver Sands Aberdour
• Wed 23rd 5.45 & & 7pm Queenshall
• Mon 28th 5.45 & 7pm Queenshall
• Wed 30th 5.45 & 7pm Queenshall

Queenshall bookings are dependant on uptake! So they can be subject to cancellation, need to check the website for updates!

Posted under Circuit Classes

Thanks to everybody below, early class on the left.  Pictures to follow!

lois bell                                      katharine isherwood

andrew bell                              simon kuz

martin mcnellis                       becky stenton

eilleen mcnellis                       paula lambert

archie duncan                           stevie king

jamie garvie                               gail murdoch

grace mackenzie                       gerry seydak

lorna mackenzie                       campbell logan

mark connelly                            ricky

steve mackenzie                            maryann

tony smith

Posted under Circuit Classes

They can be viewed here on a slideshow

Posted under Circuit Classes

Away to Edinburgh this morning with Maryann and Isla to do Maryanne back to work meeting I have a meeting with Careshare and a wee trip to Ikea time permitting.

Tonight’s Classes and Names

I have put up tonight’s proposed Circuiteers on my Blog list if there is any changes I shall do them post 3 o’clock, also if you wish to come along and your name is not down drop me a line and I shall put it on at the same time!

I have put up the next few classes until Saturday coming, these are on the PAGES column under Circuit Class Next 4, again if your not down and you like to come I shall put it on!

Classes after Saturday

Next 2 weeks we only have the Wednesday on still planning on having the two classes per night 5.45 & 7pm, this shall depend on uptake I probably need 10 in each to make it worthwhile, so let me know if you want to come, tomorrow the name’s of who’s proposed shall be up, if I don’t have the required number I’ll propbably need to cancel. Need to check site for updates.

Saturday early start 9am

We have 9 proposed for Saturday’s session, but please remember that it’s an earlier start.

Available Appointments

Has and shall be updated daily for the next 7 days, to book an appointment click on then follow the prompts.

Posted under News

Posted under Circuit Classes

1. alison west
2. nick west
3. judith dobson
4. sue walker
5. colin reid
6. archie duncan
7. steve mackenzie
8. lorna mackenzie
9. gerry seydak
10. jamie garvie
11. mark connelly
12. ricky connelly
13. claire howie
14. eilleen mcnellis
15. fraser munro

1. gail murdoch
2. steve king
3. john fulham
4. mairi crombie
5. neil mclauglan
6. hazel williamson
7. susan mathieson
8. stevie greer
9. john fulham
10. paula lambert
11. campbell logan

Posted under Circuit Classes

14 & 12 expected at tonight’s classes!

The Wed classes shall being continuing over Christmas and New Year with no break!

Posted under Circuit Classes

47 Pictures of the guys can be found on a slideshow HERE

Was expecting 8 to come along this morning including Saturday regulars Susan and Dave Mathieson, to be fair Susan never confirmed they were coming, so I hope I shall see them next week at some point also Beach regulars Don & Hazel Williamson were away on holiday dave Mazzoni away on the Rigs and Malcolm Smith was helping out at the Edinburgh Park Run.

On setting up the course I met Claire out walking her dog Murphy around 9ish what a star she is, the past 2 weeks she has made herself late making me a Flask of Sugery Tea…Bless her.

First two people to turn up were Carnegie Harrier and regular to the mid week sessions John Fulham alogside Fraser Munro, who made is first appearance, I asked him what made him come along. It was an email from Carnegie Harrier’s Secretary Iain Taylor’s weekend races, so I would like to thank Iain for his continued inception of my sessions.  Fraser is pictured Below right 

Due to my commitment in running the Forest Festival next Saturday at 11 from Blairadam Forest I intend to keep the Session on next week but at a slightly earlier time, at the moment, Chris Mysercroft, Hannah & John Abbott have Proposed to come along if I get around 10 proposing by Friday morning I shall do the session which shall start at the earlier time of 9am

Posted under Beach Training Sessions

Fri 11th Dec. 6pm Camdean Community Centre. Mats Only

1. gerry seydak
2. gail murdoch
3. paul arnott
4. ross clinton
5. lois bell
6. andrew bell
7. simon kuz
8. stevie king
9. lynne kuz
10. gordon pryde
11. stevie greer

Sat 12th Dec 10am Silver Sands Aberdour, Beach Session

1. hannah norman
2. graham birse
3.  dave mathieson
4.  sue whisler
5. susan mathieson 
6. john fulham
7. claire howie
8. john abbott
9. stevie king

Posted under Beach Training Sessions, Circuit Classes

Many thanks to the 18 People who turned out for Wednesday’s session, I think I put a lot of people off this weeks classes as I said we would do the same session as the previous as I had half a dozen call off’s from 1-5 that day.

All pictures from Wed’s class can be viewed on a slideshow Here

I changed the session to maximise the hall space thus having to change my plans for the layout and execution of what we were going to do!

As you can see from the pictures we were doing running for half the session, we had 6 stations on the stage which we used inbetween the running sets on the main floor.

Thanks to

1. mike valente
2. martin mcnellis
3. eileen mcnellis
4. andrew bell
5. stevie mackenzie
6. lorna mackenzie

7 o’clock class

1. becky stenton
2. paula lambert
3. dave henderson
4. katharine
5. gail murdoch, craig & lynsey
6. paul franklin
7. stevie king
8. lynne kuz
9. simon kuz
10. mairi crombie
11. val mcaulay
12. gerry seydak

Posted under Circuit Classes

On the Blog Guys and updates, like most folk I’ve been running about daft for the last few days I shall update you soon! 5.30pm Thursday night

Posted under News

Many thanks to:

1. alison west
2. nick west
3. mike valente
4. gordon pryde
5. archie duncan
6. jamie garvie
7. gerry seydak
8. ricky connelly
9. colin reid
10. darren o’gorman
11. iain thomson
12. dave mazzoni
13. judy dobson
14. stevie greer
15. paul arnott
16. steve mackenzie
17. lorna mackenzie
18. graham birse

7pm Class

1. neil mclauchlan
2. claire howie
3. gail murdoch
4. roger clark
5. lynne kuz
6. simon kuz
7. iain cormack
8. don williamson

Posted under Circuit Classes

• Unfortuantely Izzy Carmichael can’t make it tonight.
• Confirmation of who’s proposed for the rest of the week’s classes is on the Circuit Class Next 4 section under PAGES.

Details of who’s proposed so far as at noon today are as follows!

Monday 7th Dec 5.45pm Camdean Community Centre Rosyth

1. alison west
2. nick west
3. mike valente
4. gordon pryde
5. archie duncan
6. jamie garvie
7. mark connelly
8. ricky connelly
9. colin reid
10. darren o’gorman
11. iain thomson
12. dave mazzoni
13. judy dobson
14. pete mitchell
15. eileen mcnellis
16. paul arnott
17. claire howie
18. steve mackenzie
19. lorna mackenzie
20. gerry seydak

7pm Class

1. neil mclauchlan
3. gail murdoch
4. roger clark
5. stevie king
6. lynne kuz
7. simon kuz

Posted under Circuit Classes

Don’t know why, but the plan was to run 7 in 6.16pace, I was planning on going up to my normal route via Crossgates to Aberdour and turn half way at 3.5miles and beat my half way point time back.

Plan changed en route, didn’t fancy the hills so kept along the more riskier option through Crossgates heading South to Fordel, first mile was way inside 6mins then I managed to keep it that way never felt that great need a Massage as my legs are killing me. All I could think about is the quicker I’m back the quicker I can get a Cuppa!

STATS 6miles 34.38mins ave 5.47min miles

Posted under Daily Training

Stats so far:

• Monday night 17 & 10 came along.
• Wednesday night 14 & 11 making 52 visits so far
• IF YOU WISH TO COME ALONG GREAT, GET IN TOUCH SO WE CAN RESERVE A STATION FOR YOU. 
• YOU CAN NOW CHECK IF YOUR NAME IS ON THE SHEETS FOR THE NEXT CLASS, PAGES THEN CLASSES NEXT 4

6 pm Friday 4th December, Camdean Community Centre

1. gerry seydak
2. gail murdoch
3. dave mazzoni
4. katrina pugh
5. martin mcnellis
6. eileen mcnellis
7. lois bell
8. andrew bell
9. simon kuz

SATURDAY 5TH DEC 10AM ABERDOUR BEACH SESSION

1. hannah norman
2. malcolm smith
3. dave mazzoni
4. graham birse
5. lynne kuz
6. simon kuz
7. hazel williamson
8. don williamson
9. susan mathieson
10. david mathieson
11. chris myerscroft
12. sue whisler

Posted under Circuit Classes

The format at last night’s session which shall remain the same every Wednesday until we break for Christmas was with the use of a digital metronome which bleeped once every second. 

The pictures from above were taken on Wed 22nd July this year.

Everybody taking part would exercise at the same speed on every exercise this would allow the particpants to ascertain for themselves how effective their their fitness and strength is.  The session is designed for quality and endurance.

The session:

The Layout, was split into two different mini circuits, one side we had 8 Reebok Steps, 4 of which were one height the other four at other. The 2 higher steps were for normal crunchies this allowed your partner to sit on their partners feet the other step which was lower was designed this way to allow the working person to be closer to the floor to allow them to get a rest.

This carried on for 8 minutes once all 8 stations had be used.  We would then walk to the other side of the room and attempt the other indivdual stations, which were:

1. Bench Press on the stage
2. Bicep Incline Pull Ups
3. 1xPress Up then 5x Bicep Pull in a Press Up position
4. Reverse Fly on the floor
5. Squat with a Lateral Raise
6. Dead Lift
7. Shoulder Press
8. Squat with a Front Raise

A really hard session, thanks to all below that came along!  Sorry I have no pictures as I was too busy counting out loud, some of you saying thank god!

1. martin mcnellis 5.45pm Class
2. steve mackenzie
3. eileen mcnellis
4. jamie garvie
5. mike valente
6. grace mackenzie
7. duncan brown
8. darren o’gorman
9. paul arnott
10. mike magee
11. craig nimmo
12. lois bell
13. andrew bell
14. tony smith
15. simon kuz    7pm Class
16. stevie king
17. gail murdoch
18. graham birse
19. gerry seydak
20. campbell logan
21. kathreen
22. becky stenton
23. paula lambert
24. katharine isherwood
25. dave henderson
26. paul franklin

• Sent their apologises
• sue walker
• stewart murray

Posted under Circuit Classes

• Green Denotes new people to a Wed Class
• Red denotes places still awaiting confirmation

1. martin mcnellis
2. steve mackenzie
3. eileen mcnellis
4. mark connelly
5. jamie garvie
6. mike valente
7. graham birse
8. grace mackenzie
9. duncan brown
10. darren o’gorman
11. sue walker
12. stewart
13. paul arnott
14. mike magee
15. craig nimmo

7pm Class

1. simon kuz
2. stevie king
3. gail murdoch
4. graham birse
5. gerry seydak
6. campbell logan
7. kathreen
8. derek johnstone
9. hannah jervis
10. becky stenton
11. paula
12. bobby duffy
13. paul franklin

Posted under Circuit Classes

1. izzy carmichael
2. gordon pryde
3. nick west
4. alison west
5. steve mackenzie
6. colin reid 
7. jamie garvie
8. ricky connelly
9. dave mazzoni
10. claire howie
11. paul mcpherson
12. graham birse
13. alison whyte
14. archie duncan
15. duncan brown
16. darren o’gorman
17. gerry seydak

7pm Class

1. neil maclaughlan
2. lynne kuz
3. simon kuz
4. stevie king
5. gail murdoch
6. peter humphries
7. campbell logan
8. don williamson
9. hazel williamson
10. susan mathieson

Posted under Circuit Classes