Lottie is a personal trainer who loves to incorporate CrossFit disciplines into her training. She tells Sundried about living life with coeliac disease and how she stays motivated.

Tell us about your journey to fitness? Where did it all start?

My journey to fitness began in the water from a very young age where I competed in national standard swimming competitions. My training was very important and took a lot of  time and dedication. Before school started I would be woken up by my parents at 4am to be taken to swimming training which consisted of 2 hours training. I would then go to school, rush home, have a quick bite to eat and be back at swimming training for another 2 hours in the evening. This was Monday-Friday with one training session on a weekend if I did not have to compete at a competition Saturday or Sunday.

As I began to grow older and entered the world of work I knew I wanted to be involved In the fitness industry to share my passion for fitness with others. This is why I qualified as a Personal Trainer.

I was very into cheer leading and dancing at the time and competed in many cheer competitions throughout my early 20s.

I am now 25 years old and have been weight training for 5 years. I am very into strength and general fitness. CrossFit style training is a favourite of mine as it hits all areas.

 

What are your training goals now?

My training goals are to remain strong, fit, and healthy. I would like to complete a triathlon with my dad and aunt next year as my whole family is into fitness and it would be great to accomplish this as a family.

Tell us one unusual fact we wouldn’t know about you:

I can cross one eye and keep one straight!

What would future you, tell yourself when you were starting out?

Give everything a chance and have no regrets.

Do you follow a specific nutrition plan? If so, what/when do you eat?

Yes, I follow a nutrition plan due to my coeliac disease. I was diagnosed with coeliac 5 years ago which has played a huge part in my health and ensuring I get the correct nutrients daily.

I have an amazing dietitian who has helped me along my coeliac journey and gives me great tips for following a gluten-free diet.

My favourite food is gluten free oats and almond butter.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

I set my clients mini challenges where prizes are involved. Motivation is very important and I think this is improved by goal-setting. If you set yourself a goal of squatting a certain amount of weight or a goal of being able to do a body weight pull up, once this is accomplished it motivates you to set a new ones.

How do you keep your fitness knowledge up to date?

I listen to podcasts, I test myself with different workout regimes to see how it changes my body shape, energy levels, strength and fitness.

What are your top 3 trainer tips?

1. Believe in yourself, anything is possible if you set your mind to it.

2. Push your body to try new things, you may find you're stronger in some areas than others. This is where you can set challenges and goals to improve and accomplish new things. 

3. Trying is better than not trying at all. Have fun, you're doing this for you, make it your own!

If you could only do one workout for the rest of your life, what would it be?

EMOM - All Weighted

8 Squat clean thrusters

8 Chin ups

16 Lunges

8 Push ups with renegade row

16 Box jumps

16 KB swings

Rest

6 Rounds!

Why work with Sundried?

The clothing is unique and beautifully designed for men and women. I want to work with Sundried as I love the brand and its products. It's fresh, great quality and will keep me looking stylish in the gym!

Sundried is a company that doesn't just offer customers amazing fitness clothing. It offers customers charity connections and has the benefit of a low carbon footprint.

Marcin moved to the UK after studying physical education at university. He tells Sundried his tips for staying motivated and about life in his dream job of being a PT.

Tell us about your journey to fitness? Where did it all start?

I have always been into sport and fitness; I started playing football at the age of 7 and when I was 15 I got into basketball. 

After secondary school I studied physical education at university. That was when I started doing kickboxing, boxing, and judo. I also got into running and finished my first marathon and half marathon. I became a qualified personal trainer while at university.

After university I moved to the UK, gained more qualifications, and started working as a PT in 2010. That was my dream job and I still love it. 

I have gone through loads of injuries (back, shoulders) and they kept me away from training for a long time. My main goal is to keep training injury-free, improve mobility, strength and obviously stay in good shape. 

Do you follow a specific nutrition plan? If so, what/when do you eat?

I try to keep a good balance in my diet between carbs, protein and fat. I cook and prepare every meal from scratch. I try to eat every few hours and I am a keen learner of new recipes to keep my diet interesting and tasty. 

Talk us through your training regime.

I train 4-6 times a week. My training session starts with the strength exercises and always like to finish it with higher intensity, cross fit based routine. 

Sometimes I follow strict training plan and the other time I just train whatever I want. It all depends how I feel and what I feel is good for me at a time. When planning my routine I always think long term … it gives me more flexibility with the whole planning. 

How do you keep your fitness knowledge up to date?

I attend different workshops which are fitness-related and also enrol in different courses. A year ago I updated my Level 3 personal training qualification and 2 years ago became a Body Type Nutrition Coach.  In the future I am planning to become a Strength and Conditioning Coach. 

What are your top 3 trainer tips?

1. Never postpone anything in your life. If you want to change your diet, habits, lifestyle or just start training and exercises… don’t wait until next Monday or next month…. Do it now. If you feel like you need to start something new, this is the best time to do it.

2. Your training sessions don’t always need to be hard. Always train according to how you feel right now. 

3. Don’t always stress out about your goals and numbers on the scale. Be happy! 

If you could only do one workout for the rest of your life, what would it be?

Squats. They're great for the whole body and posture. If you do more than 10 reps it makes your heart work harder. You can do them with a barbell, dumbbells, kettlebell or just body weight. 

What are your training aspirations?

After years of training I have understood that you should look after your body and make it the best possible. My main goals are to make my body healthier, leaner, and stronger to so that I can overcome any difficulties.

Why work with Sundried?

It is a pleasure to work for a company that shares the same values that I do. Great ethics, quality and really good range of products.

Emma is a personal trainer who knows the importance of balancing work life with home life. She talks to Sundried about staying motivated and her love of deadlifts.

How did you find yourself in the world of fitness?

I've always been a fan of the gym since school age. Since then, going to the gym has always been a part of my life and I've always had gym memberships. I always wanted to train to become a fitness instructor but never got round to studying. It then got to the point where it was now or never so I retrained and quit my office job. 5 years later I'm a personal trainer and fitness manager and get to work in an industry I love and help others find their love of exercise.

Do you follow a specific diet?

I don't eat meat but I make sure I eat a lot of fish and eggs for my protein. I love fresh vegetables and eat them with every meal. I eat healthily 6 out of 7 days a week but allow myself 1 day to cheat. I do use some supplements to ensure my body is getting all it needs.

What do you do to keep your clients motivated?

Every client of mine has a goal in mind when they start training.  I remind them of their goal whenever they are struggling with motivation and remind them of how far they have come since they started.

Talk us through your training regime.

My training varies depending on my current goal. I teach 2 spinning and 2 HIIT classes a week which I use for my cardio sessions. My focus at the moment is strength training which I do 4 times a week. I try to keep my workouts short so they include a lot of super sets or 5x5 training.

How do you keep your fitness knowledge up to date?

I read a lot of fitness magazines and books in my spare time and subscribe to various social media channels to see what the current trends and topics are. I have a few friends who are also personal trainers and between us we are always discussing fitness or offering opinions.

How do you balance work and a social life?

When I first qualified, my main aim was to build a client base so I was using all available time to train clients. I found I was working around 50-55 hours a week which left me with little time to train or spend time with friends. I then used certain days as social days. My trick now is when booking clients in for their next sessions I don't let them see the pages in my diary so they cannot see what my free time is. So now I have set times that I train clients the rest of my time I can now enjoy away from work.

What are your top 3 trainer tips?

1. Remember everyone started the same way- no one is better than anyone else.

2. Eating right is just as important as training right.

3. Lead by example.

If you could only give your clients one exercise, what would it be?

Deadlifts. They are my favourite exercise and so effective for the whole body.

Why work with Sundried?

I love everything about Sundried. I've worn many brands over the years but Sundried is by far the best quality and fit for comfort. The Sundried team are brilliant, very encouraging and motivating.

Jake is an aspiring CrossFitter and wants to be as fit as possible. He talks to Sundried about his training and goals.

Please tell us about sporting events you have taken part in or have coming up. 

I previously competed as an amateur footballer for several years, but took an interest in fitness and health and have been training in the gym ever since. I have always put my fitness first, always wanting to be the fittest. With that in mind, I am looking towards CrossFit competitions in the future.

Tell us about your journey to fitness? Where did it all start?

I guess you could say this started in school. I always loved PE and participating in sports, including football, athletics, rugby, gymnastics, badminton (basically every sport). Since then my knowledge has grown and I have pushed myself to get fitter and fitter.

What are your training goals now?

In the short term, build strength and stability across all joints. In the long term, become a solid CrossFit competitor.

Tell us one unusual fact we wouldn’t know about you:

I don't like ice cream.

What would future you, tell yourself when you were starting out?

Never give up, think about every joint, ensure your fitness is proportional across these joints, and stay healthy.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I don't currently follow a nutritional plan, but I do have a balanced diet.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

Motivation is key. I ensure my clients have set themselves specific goals and review their routine and progress every 4 weeks. This ensures that they can see regular progress. This is one of my top tips. Another is to take photos of yourself every week or so and compare to the previous to see the change in your body. The last top tip is, keep your training varied - don't get stuck in the same routine and get bored, training should be fun.

Talk us through your training regime.

I vary my training regularly, so it can be difficult to specifically state my training regime. I mainly do weight training and try to focus on one area of the body in each session (eg. legs, chest, back, etc.), I will then work on core and mobility at the end of the session.

How do you keep your fitness knowledge up to date?

I am currently doing a BSc Sports Therapy degree, which is ensuring I have the most up-to-date knowledge as I am reading recent research regarding the fitness industry. I like to read journal articles too, so keeping my knowledge fresh is easy for me.

What are your top 3 trainer tips?

1. Have short term goals that build towards your long term goal.
2. Regularly update your programme.
3. Keep track of your progress with tests and measurements.

If you could only do one workout for the rest of your life, what would it be?

This is a CrossFit-inspired workout I recently tried. It doesn't last long but it's high intensity and will make you sweat:

For time:

20 Squat thrusters

40 calorie Ski erg

20 Squat thrusters 

Why work with Sundried?

Sundried make great quality clothes in an extremely ethical way. They want to ensure everyone has the opportunity to live a healthy, active lifestyle. This is extremely important to me and should be to all Personal Trainers.

Nick is a personal trainer who emphasises the importance of remembering why you are training. He talks to Sundried about his fitness motivation and the crazy workouts he does with actor Simon Pegg.

Please tell us about sporting events you have taken part in or have coming up.

I have completed 2 half marathons, Rat Race Dirty Weekend, and I go snowboarding once a year.  By far the most challenging event I've done was in September 2015, 'Man V Mountain' a 20-mile race up Mount Snowdon. I fractured my ankle about 7 miles in but still managed to finish!

Tell us about your journey to fitness? Where did it all start?

I have always been active and sporty and played football for quite a few years when I was younger. I got into fitness and nutrition seriously relatively late. I was 29 when I decided to change my career and become a PT.  I knew there was more to life than sitting behind a desk but above all, I really wanted to help people and make a difference.

What are your training goals now?

Right now, I am trying to get in my best ever shape both physically and mentally. The recent birth of my daughter has given me even more focus and drive.

Tell us one unusual fact we wouldn’t know about you:

My ancestor 'Richard Lower' (a physician) was the first person to successfully perform a blood transfusion in 1666.

What would future you tell yourself when you were starting out?

Seek a good mentor, someone you respect and trust.

Concentrate on getting client results and always keep learning, then success will follow.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I don't follow a specific plan as I believe there is no 'one-size-fits-all' approach. My training will dictate my nutrition but generally with each meal I eat protein, veggies/fruits, healthy fat and I am smart with my carb choices (when and how much).  I use supplements where necessary but try to get most of my nutrition through whole foods. I have recently started looking at genetics and how that affects my diet which is very interesting.  However, if you do the basics and do them consistently it will get you a long way. Then if your goals are more strict or you are training for an event, you have the basic skills to 'dial-in' when needed.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

Often a client may feel demotivated or they feel they have lost their way a little.  When this happens I get them to revisit their 'why'. Why are they training? Why are they eating better? Their goals can get lost sometimes, so revisit your 'why' because, without it, motivation can be drained.

Also look for other markers of progress apart from the scales! 

Talk us through your training regime.

At the moment my week looks like this...

• Mon -  strength (chest/triceps)
• Tue  - endurance strength circuit (including core)
• Wed - strength (back/biceps)
• Thu - 10k trail run
• Fri - strength (shoulder/legs/lifts)
• Sat - mixed circuit / TRX (or rest)
• Sun - REST!

How do you keep your fitness knowledge up to date?

I read A LOT! I subscribe to a few newsletters and blogs but each year I try and do one major training course. The past two years I have been training with 'Precision Nutrition' and last year became a 'PN Level 2 master coach'.  This year I am studying for the 'CHEK Golf Conditioning' certification.

What are your top 3 trainer tips?

• Whatever your goals are, make nutrition your cornerstone for success.
• Don't look for a quick-fix! Nothing worthwhile in life is achieved in an instant. Invest time in your health and fitness and make it a lifestyle choice.
• ENJOY YOURSELF!!! We can get a bit too serious in this game so experiment, try new things, new exercises, new foods. This variation will help to keep you motivated.

If you could only do one workout for the rest of your life, what would it be?

It would be 'Torture Tuesday'. I know, sounds harsh, but it's fun.  Every Tuesday with my client (and good friend) Simon Pegg we do a crazy circuit which involves a series of 5x 5-minute circuits with one of us going as far as we can on the cross trainer/bike whilst the other does 4 exercises as many times as possible. It's mental but great fun.

What are your training goals?

I could give you a body fat percentage here or a p.b. for a dead lift. But my real goal or 'why' is to be the best possible version of myself both physically and mentally so I can be the best husband and father to my wife and daughter.

Why work with Sundried?

I like their ethos and story plus the fact that their range is as ethical as possible.  The association with the 'Water For Kids Project' is a great idea.  They also offer something different to the big brands out there.