• Adam Fretwell Personal Trainer

    Adam Fretwell Personal Trainer Smiling Obstacle course race

    Adam is a passionate PT who loves training himself as much as he loves motivating his clients. He talks to Sundried about life as a personal trainer.

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

    • Isle of Wight Challenge: running around half the Island in under 8 hours.
    • London to Brighton bike ride.
    • Nottingham and Ramathon Half Marathons.
    • Colour Obstacle Rush – so much fun in the paint and inflatable obstacles with clients.
    • OCR events – Airfield Anarchy Mud Fest 5k, 10k and 10 mile mud runs over a weekend. Mudnificcent7, X Runner (all of them, Men’s Health Nottingham. The list goes on……)

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

    I was always active as a child playing cricket, squash, badminton, and going on long walks with family. I loved PE at school, especially athletics, or if it rained so we could play cricket in the hall. I wasn’t 100% sure what path I wanted to follow after school and college but I ended up at Nottingham Trent University doing Sports Science and Management. It was the best of both worlds for me; I was still learning about sport and exercise while gaining what turned out to be vital management skills I’m now using every day as part of my business. I graduated in 2007 and took a management job in retail to gain confidence around the qualification I had gained. In 2010 I started training as a Personal Trainer with Premier Training and qualified in 2011. I’ve now been running my own Personal Training business for 6 years starting from my garage at home to now working from my own private Studio at AJKM Hockey Barn.

    I was a finalist in 2015 at the Derby Telegraph Sports Awards and a winner at this year's Erewash Borough Council Sports Awards in the “Active for Life” category for getting my clients engaged in their sport and exercise.

    What are your training goals now?

    They are the same as they have been from day one really. Keep improving, pushing myself, and aiming for improvements. It’s nice to see my 10k times slowly come down while I’m lifting heavier weights with better technique than ever before. If each year I can have small all-round gains I’m happy.

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

    I’ve got a massive DVD collection. For me, there's nothing better than chilling out with a film after a day full of training.

    What advice do you wish you'd been given when you first started out?

    Expect the unexpected! In the last six years I’ve been asked the most random questions by clients and it reminds me of something my business lecturer said: “There’s no such thing as a stupid question, just a stupid answer.” and it’s true. If a client asks a question no matter how ‘daft’ or ‘trivial’ it might sound to you as a trainer, they have asked it for a reason so give a respectful answer and you will build up a great rapport with your clients.

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

    Nope, I just have a healthy balanced diet with everything in moderation. I enjoy my food and love cooking so it’s great to try out different recipes and see how you can mix them around with different fruits and vegetables.

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

    Make sure they’re enjoying their training. If they enjoy their exercise and activity they will stick with it and earn the benefits they set out to get. I also work with MyZone so clients can see their effort level live in front of them. This gets their competitive sides working in group sessions to help each other burn more calories or earn more MEPs.

    Talk us through your training regime.

    I join in all of my group exercises sessions; I can’t expect a client to do the exercise if they don’t see I do them myself. Then I aim for 2 to 3 weight sessions a week and 2 to 3 cardio sessions. Sometimes these are a quick blast on the assault bike in a gap between PT sessions, other times I can get out for a longer run.

    How do you keep your fitness knowledge up to date?

    I’m a geek so in 6 years I’ve done around 10 years’ worth of CPD courses to keep expanding my knowledge, plus reading online articles, blogs, and books.

    What are your top 3 trainer tips?

    1. Enjoy your exercise, sport and activity.
    2. Work hard at the basics and the rewards will come.
    3. Find a fitness family you can be part of and the physical and emotional benefits are amazing.

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

    A difficult one and not the healthiest but probably homemade lasagna.

    Why work with Sundried?

    It’s a company built around exercise, sport, activity, healthier lifestyles all in an ethical way. We can train healthy while looking after the natural resources of the planet all at the same time.  

    Favourite fitness quote:

    "Do not let what you cannot do interfere with what you can do." - John Wooden (University of California head Basket Ball Coach)

    Posted by Alexandra Parren
  • Leanne James Personal Trainer and Triathlete

    Leanne gave up her corporate job to follow her dreams of becoming a personal trainer. She talks to Sundried about triathlon training and juggling all this with being a mum.

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

    I have been involved in triathlon for only 2 years and am hooked. The last 18 months have been a journey – especially as in January last year I couldn’t swim a length of a 16m pool in front crawl.  This year, and with the help of my coach Fran Bungay from Goal Specific Coaching, I have completed 3 Middle Distance (Fugitive, Cotswold Classic, Ironman Weymouth) and 1 Olympic Distance (Eton Dorney) triathlon – all with Top 10 placings including a podium place; achieving beyond what I thought was possible in a relatively short period of time.  To end the season, I entered a Standard Distance Duathlon which was a qualifying race and came 3rd in my Age Group – meaning automatic qualification for the European Championships in Ibiza next year as part of the GB AG Team.  Still so early on and without a solid winter block of training I am confident that next year will be even better and will include some more podium places.

    I already have a busy 2018 lined up and am entered into Ironman Staffs 70.3, Ironman Switzerland 140.6, ETU Duathlon Championships in Ibiza, plus some half marathons to keep me going in the off season.

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

    I have always been into fitness.  I was a club runner as a youngster competing in x-country, 800m and 1500m, and have always had an interest in keeping fit and healthy. It wasn’t until after my daughter was born that I got back into running and I completed a few 10ks, half marathons, and then the London marathon before a friend suggested triathlon.  My initial response was “absolutely no way am I swimming in a horrible cold weedy Lake….”.  I decided to give it a go and the rest is history! 

    Recently I also took a big leap and gave up my career of over 15 years in the energy industry to pursue my dream of working in the fitness industry.  I am now a qualified Personal trainer and Level 1 British Triathlon Coach, setting up AIM Beyond Personal Training & Fitness.  This is definitely the best risk I have ever taken and I am steadily building up a good number of clients, as well as the classes that I take.

    What are your training goals now?

    I obviously have a big year next year.  For me, the winter is about building strength and working on my weakness which is the swim.  Maintaining consistency across the winter months can be difficult so this is a key goal.

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

    I travelled Australia and qualified as a diver!

    What advice do you wish you'd been given when you first started out?

    Learn how to switch off!  As someone who is extremely passionate, I found it very difficult in the early stages to think about anything other than the business 24/7.  I am now very disciplined, especially not taking my iPad to bed!

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

    I do follow a plan whereby I break my diet into three phases: off season, peak season, and tapering.  I also eat healthy most of the time and I include lots of protein.  I try not to eat refined / processed foods, having said that on a long bike ride there could be some cake involved! Health, fitness and nutrition habits need to be developed over the long term and therefore need to be sustainable

    Leading up to a race I do increase my carbs slightly and leave the rest of my diet untouched.  On race day I never try anything new.

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

    I challenge my clients and work them hard, but at the same time I ensure variation in workouts and try to make it fun.  I take a weekly circuit class where we play team games which is great for motivation and fitness.  I plan the music carefully to enhance the experience.

    Talk us through your training regime.

    A typical week would look like the following.  This needs to be flexible as I have to balance this around my 2 children, and also working as a Personal Trainer I am constantly on the move and taking classes

    Monday – Turbo or Outdoor ride and Swim Session

    Tuesday – Run and Strength & Conditioning

    Wednesday – Long Bike Ride and Swim

    Thursday – Run or brick & Strength & Conditioning

    Friday – Turbo or Outdoor ride and Swim Session

    Saturday – Long Run

    How do you keep your fitness knowledge up to date?

    I attend regular CPD courses, read a lot of material and learn from others.  I have a real thirst for knowledge so am constantly wanting to keep up date on the latest developments.

    What are your top 3 trainer tips?

    1. Be consistent
    2. Adopt a routine that works for you – we are all different
    3. Do what you enjoy doing

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

    Soup..  You can pack so much into a bowl of soup!

    Why work with Sundried?

    I very much like what the Sundried brand represents, especially the values which match my own.   I think it is fantastic that you can find out the journey of each of the products, and also for each purchase a pledge is made to charity!  And of course, the clothing is fab.

    Favourite fitness quote:

    Nothing will work unless you do.

    Posted by Alexandra Parren
  • Ellie Jones Personal Trainer

    Ellie is a personal trainer from Manchester whose passion for fitness and nutrition helps her motivate her clients. She tells us about life as PT.

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

    I tend to try anything out that will challenge me and upcoming events my clients might have on the cards to support them with their goals from park runs, obstacle races/courses, 10kms and Half Marathons sometimes or just outdoor sessions just for fun and to mix things up!

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

    I’ve always been really into fitness and eating healthily. I have definitely got better with nutritional habits as I have matured, as now my focus is on how food correlates to performance and energy levels in daily life and to align with fitness goals. I was always a very energetic child and I think sport has always been a positive outlet for me growing up. To which I am sure my teachers and parents would agree. Whether it was throwing running trainers on after school to cope with exam stress or general teenage angst or just to add a social aspect when I got into boxing training in college, I found it really helped me to remain focused and have fun while keeping in good shape. I think through my fitness career and time in industry my passion for fitness and everything health has translated well to them, and I just hope I have passed on a bit of knowledge and motivation.

    What are your training goals now?

    Aiming to beat my Half Marathon PB from previous years.

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

    I am a bit scared of horses, not the usual spider or insect phobia.

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

    My future self would say, give yourself a break and don’t be so hard on yourself and to most importantly just look after each day and concentrate on doing that consistently and the rest will look after itself. Patience.

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

    I tend to eat food with high nutritional quality, whole grains, high fibre and protein, I don’t restrict anything in my diet and eat plenty of carbohydrates. My preference is sweet potato and quinoa (although I’m not too great at pronouncing quinoa). I mostly eat lean meats like chicken and turkey or maybe a vegetarian substitute such as Quorn. I also have steak or red meat once a week and fish (salmon and tuna 2-3 times per week). Lots of spinach and veg!  I tend to avoid processed foods, and try and cook from scratch when I can. I do enjoy chocolate from time to time. I focus more on eating well than anything else to sustain my energy levels however I am mindful of not over-eating relative to calorie consumption but militant in approach. Food is for enjoying with friends and family and to fuel you correctly. Enjoy it.

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

    I try and use motivational interviewing techniques where possible and probe enough to let people come to their own conclusions and build their own reason and WHY exercising and keeping healthy, that may come in all forms: to play with their grand kids, to look better, to feel more confident. I do whatever I can to help keep them on track and regularly catch up and check in. I just try help educate and try and ensure they enjoy their journey of improved lifestyle/ behaviour habits.

    Talk us through your training regime.

    I row twice a week with my university rowing club, have two strength and conditioning sessions per week and run 5km 3-4 times per week.

    Strength sessions involve compound movements such as dynamic warm up then squats, deadlifts, rows, press-ups, bench press, overhead press those kind of big movements progressed when needed usually super setted and split currently between upper and lower body work outs as that is currently the most time effective way for me to get it all in, in a week. Core workouts are usually added on to every other session and at the end of a run. Then a nice cool down, foam roll and stretch.

    How do you keep your fitness knowledge up to date?

    I keep my fitness up to date currently by reading research articles a lot of the time for university where I study (BSc) Exercise, Nutrition and Health. Although I prefer to read and research and make it specific to clients. I am genuinely interested and passionate to any new fitness work out, equipment I am usually up for giving it a go and seeing what it is about.

    What are your top 3 trainer tips?

    1. Simplify what you know in terms of science and make it assessable for clients.
    2. Find out what motivates your client and what they enjoy doing and try incorporate those things into your training with them, so they enjoy the journey while making it an effective work out.
    3. Always do your homework as a trainer, do your research and make sure what you are advocating is science backed and is well thought out/planned to benefit your client.

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

    Tough question, as your body well adapt to repetition, maybe a varied Crossfit work out (good form and well structured – of course).  

    Why work with Sundried?

    It is made well and ethically.

    Favourite fitness quote:

    “The pain of discipline is nothing like the pain of disappointment” – Justin Langer.

    Posted by Alexandra Parren
  • Dylan Smulders Personal Trainer

    Dylan grew up in South Africa and is now Head Coach at a prestigious gym in London. He talks to Sundried about all things fitness and nutrition.

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

    Growing up in South Africa, I have always been passionate about fitness and sport. Having tried most sports from MMA to water polo I have always wanted to try and stay in the best shape possible. It all started at age 12 at home with a few free weights in my bedroom and I am now the Head Coach and Master Personal Trainer at Virgin Active in Paddington. Working with my team and my clients is my passion, I love making a difference in people’s lives as well as my own. 

    What are your training goals now?

    I am currently training purely to stay functional and fit. I do not train for aesthetics but purely so that I can overcome any task thrown at me both physically and mentally. Having completed open water swims and runs I feel the next challenge may need to be a triathlon. 

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

    When I was 12 I accidentally cut off my finger when an iron cast table fell on top of it. I still have it though! The finger and the table! 

    What advice do you wish you'd been given when you first started out?

    I used to train purely to see how heavy I could go and to try prove things to other people. Burry your ego and do it for yourself! Not to impress others. 

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

    I do not follow any specific plan at the moment but I do try to eat as healthily as possible during the week (staying away from carbs). I don’t drink fizzy drinks and try to stay away from anything high in sugar.

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

    Make training your hobby so that it does not feel like a task. Training should be both fun and rewarding so find a way to have fun whilst getting the results. I can often be seen getting my clients to bowl over foam rollers with a medicine ball or listen to “sing along” music to keep them going! Each person needs different styles of motivation so find out what motivates yourself or your clients and drive success through that. There is nothing more rewarding than seeing change. 

    Talk us through your training regime.

    I train 5 days per week on a split routine. On a Monday I train chest and biceps. Tuesday I do HIIT. Wednesday is leg day. Thursday is HIIT. Friday is back, shoulders, and triceps.

    How do you keep your fitness knowledge up to date?

    Everyone you meet has something that they can teach you. Talk to other fitness professionals as well as read and do your own research. Don’t believe everything you read!

    What are your top 3 trainer tips?

    1. Don’t train alone.
    2. Set clear goals.
    3. Rest and reward is just as important as training.

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

    Smoked salmon.

    Why work with Sundried?

    I believe that with the way the world is at the moment we are in desperate need of ethica,- guilt-free clothing. The quality of Snudried's clothing is better than well known brands and you feel like an absolute champion when you put it on! Sundried means you can train, feel great, look great and save the world at the same time! What’s not to like?

    Favourite fitness quote:

    "If it doesn’t challenge you it doesn’t change you."

    Posted by Alexandra Parren
  • Lazaro Almenares Personal Trainer

    Lazaro has devoted over 35 years to his career and passion which is helping others improve their health and fitness. He talks to Sundried about life as a personal trainer.

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

    I regularly compete and win trophies at UKBFF, IFBB, NPA, BNBF, Fame World Tour, Grand Prix events in fitness, sports, natural bodybuilding, modelling and fitness physique.

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

    I have devoted over 35 years to my career and passion which is helping others improve their health and fitness.

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

    I am 62 years old!

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

    In a typical day for me, my meals would look like this:

    8am

    45 g of Whey Protein with 1-2 Weetabix and 45 g of porridge oats.

    Spinach omelette (4-5 egg white & 1-2 whole egg), 1 slice of protein bread and 1 tbsp of peanut butter.

    10am

    Porridge with half a grapefruit and 20 g of dry fruit.

    1pm

    Sirloin steak 200 g, with 45 g of Quinoa, 100 g of kidney beans, 200 g of chopped tomato, watercress, red onion, mixed herbs, 1 crushed garlic clove. 

    4pm 

    Whey protein 45 g with added Creatine 25 g 

    7pm

    Fillet Cod 200 g with sweet potato 150 g and green beans 100 g

    Sea food with mixed Mediterranean salad 50 g 

    9pm 

    Cottage cheese 2 tsp with blueberries 30 g and mixed nuts with almonds 25 g  

    Talk us through your training regime:

    MONDAY

    7am - Cardio: Cycling /Spinning 

    8am - Abs

    5pm - Chest

    TUESDAY

    7am - Cardio: Running 

    8am - Abs

    5pm - Biceps

    WEDNESDAY

    7am - Cardio: Cross Training

    8am - Abs

    5pm - Back

    THURSDAY

    7am - Cardio: Rowing 

    8am - Abs

    5pm - Shoulders

    FRIDAY

    7am - Cardio : Stepper Machine 

    8am - Abs

    5pm - Legs & Glutes 

    SATURDAY

    7am - Cardio: Cycling

    8am - Abs

    5pm - Traps, Calves, Forearms

    SUNDAY

    Rest 

    How do you keep your fitness knowledge up to date?

    By networking with the best fitness experts all over the world, reviewing and analysing theory and methodology of training, nutrition and weight-management, recovery, reduce risk of discomfort, pain and injuries. By researching new advanced effective techniques that will increase and improve health and fitness benefits.

    Why work with Sundried?

    Sundried take the inspiration from inspirational people. They are motivators and those willing to explore what boundaries truly mean. Treating the hard work as a new challenge. The dreams the goals, with the respect and the hope clients treat their goals, objectives and lifestyle.

    Sundried is a brand and collective delivering technical performance and style to athletes who push themselves to reach their physical peak. Each linked to each other through the apparel that enables them to achieve whilst looking their best. Inspired by the raw elements, nature’s own gym and the soulful, humanitarian people that inhabit this Earth, Sundried is a lifestyle choice for those willing to physically progress and better themselves and in return, offer something back to communities and environments needing support.

    Posted by Guest Reviewer