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

Holiday from Friday 2nd July until Wed 7th July classes start back as normal on Friday 9th July

Classes on as normal tonight and Wednesday!

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All going reasonably well reference the move from our temporary address to Masterton Farm this Friday.

Appointments shall start back on Mon 5th July.

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Albeing well BT line already fitted we should be back to normal picture taking and updating posts at the weekend!

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In the Queenshall, Charlestown, if your planning on coming if you can let me know!

Posted under Circuit Classes

DONKEY BRAE RUN, ABERDOUR, FIFE 2010

My local village organise a 10 day Community Festival with an array of activities www.aberdour-festival.org  However, the highlight for the energetic is the Donkey Brae Run 1 pm, Sunday 1st August 2010

A 7 mile coastal race on undulating terrain amid beautiful scenery.  I have attached an entry form and would be much obliged if you could circulate to club members who may be interested in taking part.

You can also enter on line at www.q-buster.co.uk

Posted under Race Info

A wee note from my daughter Yasmin who is 19 years old and home from studying at Glasgow University.   To earn some pin money, she is available for Baby sitting duties if anyone needs help with work commitment or  a just a night out.  Call or text Tommy. Many thanks

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This week see the maximum effort of 2mins effort 30secs off for 55mins.  This session shall happen this week and finishes next after which we take a weeks break 2 weeks today!

All classes this week and next are as normal!

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Despite suffering stomach problems during the race, Gail Murdoch put in an exceptional performance to place 3rd lady overall at the Anglo Celtic 100 Kilometre Race in Boddington. Gail represented Scotland in the event and covered the 62.2 mile course in 9.11.38 with team winning the Gold medals.

Posted under Post Race Feedback

Ritchie Cunningham who comes to see me for Sports Massage and Therapy treatment ran the race of his life at the weekend starting at 1am on Saturday morning from Milngavie, running all the way  to Fort William. Richie clocked an impressive time of 16 hours 36 minutes.  Congratulations to Circuiteer Peter Humphreys who comes along regularly to the Monday night session who also completed the course his final time shall be updated shortly!

Posted under Post Race Feedback

Many thanks toeverybody noted below for coming along this morning, we had 2 new attenders, Bill Norman who was recommended to come by Hannah and Anna who came via the ever growing number of Beacon Runners.

1. Patrick Leask
2. Jill
3. Ian Hill
4. Anna(1st time)
5. Trish
6. Adele Osbourne
7. Bobby
8. Maryann
9. Susan Mathieson
10. Hazel Williamson
11. Sue Whisler
12. Chris Mysercroft
13. Claire Howie
14. Marie Ann
15. Robert McCulloch
16. Louise McCulloch (Jun)
17. Cathlin(Jun)
18. Dave Mazoni
19. Hannah Normal
20. Bill Norman

Session this morning was 9x5min efforts round two circles and the Hill section under the flagpoles heading towards the sea.

Posted under Circuit Classes

Posted under personal trainer, massage therapist

Gail was picked again for her country to contest the Anglo Celtic Cup against the other nations this weekend in England we wish her well alongside Carnegie Harrier and friend Scott Bradley who both run in the 100k or 62 mile race, results to follow.

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Just looked at the Dunfermline Press where my clock has been registered for the 2nd week running, managed 13th and my time was in the 74min bracket which is the quickest time I have done since doing the same when I received my Elite entry at Edinburgh Marathon in 2008 which we went on to break 2.40 that year.

Posted under Post Race Feedback

New address: Aileag Torr, Masterton, Dunfermline.KY11 8SH all appointments shall still being taken place from 17 Garvock Terrace. Dunfermline.KY12 7UP.

Posted under Moving house

All classes shall be the same until the summer holiday term starts so we shall be off one week from Monday 5th July starting back Monday 12th July all sessions shall be off during this time.

Posted under Circuit Classes

Are still carrying on as normal, we are operating from a friend’s House(A very good friends house) at 17 Garvock Terrace, Dunfermline.KY12 7UP.

Our old home business number 01383 624444 is no longer in use so we shall only use our Mobile Number 0791 871 3830.

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I have retained the  ‘Gary Riddell Trophy’ for the first local runner.   This will be the 6th year I  have managed to contend and win the Trophy.  It is a great honour and priviledge to receive this Trophy 6 years running.   I was determined to run at my best and enjoy my race.  The route was new,  I have ran parts of the new Dufermline course in my training,  so I was familiar with the area.   That helped me mentally and physically because I knew what was ahead of me.   I enjoyed the course and I am encouraged with my time and effort.  My next challenge is the Milnathort Dash 5 miler, good wee course scenic but fast!  Tommy.

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Although I am in temp accommodation just now, I am still available for sports injury post/pre massage.   My appointments page has been updated and I am available on my mobile.   I am willing to transport and can come to your location if that is more comfortable. 

Sports massage aims to enhance performance, reduce the risk of injury and speed up recovery times for injured sports men and women. The sports massage therapist employs a number of techniques using their hands to ease muscle tension, improve circulation and increase mobility. Sports massage is also said to have psychological benefits by preparing the athlete for competition and aiding recovery afterwards.

Massage before an event involves stretching muscles to improve flexibility and circulation which is important to injury prevention. Post event, the
sports massage therapist aims to loosen muscles that have become stiff
during competition and therefore aid relaxation.  Weekly maintenance sports massage eases pain brought about by intensive training and keeps muscles flexible and in good health for forthcoming competition.

Sports massage should be viewed as an on-going treatment and part of your training regime.
The number of sessions you’ll require will depend on your circumstances and nature of your
treatment. If you are recovering from injury for instance, you may well need sports massage
on a more frequent basis and at regular intervals. Sports men and women competing regularly can sometimes use sports massage once or twice a week.

Sports massage is a safe therapy and recognised as being an important aspect of sports performance.
It is also a highly effective way of helping to treat injuries and also prevent them.
Anybody with an active interest in sports should visit a sports massage therapist.

Posted under personal trainer, massage therapist

Classes on as normal tonight (matted session) I am available by text mobile07918713830.  Well done to those who have been racing at the weekend.  Black rock and Run dunfermline, both hard but enjoyable races.

A wee note about Core exercise workout!

Core exercises build abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis.
Why bother with core exercises? Strong core muscles make it easier to do most
physical activities.

You can do core exercises on a carpeted floor or mat. Breathe freely and deeply
during each exercise. Focus on tightening your deepest abdominal muscle the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a
golf club to getting a glass from the top shelf or bending down to
tie your shoes. Weak core muscles leave you susceptible to poor posture,
lower back pain and muscle injuries

Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most
fitness programs — and stretching counts, too. But to have a truly
well-rounded fitness program, you should include core exercises in the mix
as well. Whether you’re a novice taking the first steps toward fitness or
a committed fitness fanatic hoping to optimize your results,
a well-rounded fitness program is the best way to reach your fitness goals.

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It was great to see  20 fantastic people attended with loads of enthusiasm and energy this Saturday at the beach!  It is so  encouraging to see everyone working hard but also having some fun.  All capabilities attended with their young children, it is truly a family and friendly atmosphere.  Thanks to all who came along for giving me your time, effort  and support.   I enjoy the beach session and look forward to seeing you all this Saturday the 19th June.  

And a big WELL DONE!  to those of you who done the Black Rock on friday then came along to the beach session …. now that is ‘Dedication’!

Cheers T.

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