About Bodyweight In January 2015, Taurus Trainer ran a program titled ‘Bodyweight’ that aimed at body fat loss and improvement in muscle endurance. A total of 49 females (Range 14 – 57yrs. with Ave. age 38yrs) and 17 males (Range 35 – 55yrs. with Ave. age 40 yrs.) from regional towns of Narromine, Trangie and Warren in Central West of N.S.W took part during the eight week course.
Initial tests in the first few weeks were conducted unbeknownst to the participants that they would be re-tested in a tournament at the conclusion of the program. Initial tests helped in identifying ideal program intensity levels for each participant. From the results of the tests, each participant was put in groups as a Beginner, Intermediate, Advanced and Pro.
Motivation
Each participant was given a goal setting sheet and asked to come up with an achievable goal. This created a reason to stay on-track and prevent program attrition. Taurus emailed weekly motivation quotes, links to motivational videos and general positive feedback for the groups. Meals, training and testimonials were also posted on Facebook to create community support and positive internal camaraderie.
Nutrition
All participants where sent a meal recipe booklet and emailed a weekly meal plan prior to each week to prepare for meal preparation and organisation of their nutrition. Weeks one and three had specific meal plans aimed at reducing carbohydrate and increasing protein intake. Week four was not programmed which allowed the participant to have a week off and enable a choice in what they had for that week. The strategy was implemented to see the impact of not having a laid out plan vs. temptation of poor food choices. Week five to seven where planned meals aiming at increasing natural sugar intake (through fruit) and higher fibre intake for increased healthy carbohydrate levels to assist in energy stores from extra volume and increased training intensity.
Exercise
Each town had two to three face-to-face training sessions and a self-paced program to use in the absence of attending training and not seeing a trainer. The exercise programs included a breakdown of training major muscle groups on separate days and one High Intensity Interval Training (HIIT) training session on the weekend. Resistance training included exercises that were predominantly body weight orientated with the assistance of park equipment such as; benches, overhead bars, steps, incline hills, poles and grass ovals for activities.
Results
The culminating event conducted eight weeks after the program commenced called “Taurus Olympics” resulted in 37 (12 = M and 25 = F) people being re-tested. The males group (Ave. age 40.3 yrs.) lost an overall average of 1.2kg (weight), 2.5cm around the waistline and 3.0cm around the hips. The upper body tests showed that the average score had improved; Chin-up +4 reps, Flexed Arm Hand +20 seconds and Push-up +16 reps. The lower body tests also showed an improvement of +13 repetitions from the squat test. The 7 Stage Abdominal Test increased from Level 1 to Level 4 (+3) and the average Sit up score went from 38 reps to 54 reps. The ‘Beep’ test also improved on an average of Level 1 Shuttle 7 for each person. The female group (Ave. age 38.4 yrs.) lost an overall average of 0.8 kg (weight), 3 cm around the waistline and 1.5 cm around the hips. The upper body tests showed that the average score had improved; Chin-up +0.6 reps, Flexed Arm Hand +18 seconds and Push-up +15 reps. The lower body tests also showed an improvement of +19 repetitions from the squat test. The 7 Stage Abdominal Test increased from Level 2 to Level 4 (+2) and the average Sit up score went from 29 reps to 38 reps. The ‘Beep’ test also improved on an average of Level 1 Shuttle 6 for each person.
Winners
Based on the initial and follow-up tests, Narromine (1st place) had the highest average improvements by each person, followed by Trangie (2nd) and Warren (3rd). Narromine was awarded ‘Fittest Town’ and the perpetual Taurus Olympics bull horn trophy. The individual winner was based on points tallied on greatest gains for each test compared to each other in the specific gender groups. Linda Masterton had the highest individual score (females) and Darren Ferrari scored the highest in the male group.
Conclusion
The success is represented by the improvement of individual and collective group scores that are quantitative proof of overall benefit from such a program. Other markers of internal health status was not taken, however as a bye product of increased cardiovascular fitness and increased muscular endurance it is suggested that most of the group experienced improvements in blood pressure, blood glucose, HDL Cholesterol: “The Good Cholesterol” and enhanced general well-being.
Feedback
A feedback questionnaire was emailed to each participant asking a range of questions to help improve the program for future use and receive testimonials from those who took part and the time to write down some of their own experiences from the program. Below are some of the testimonials about the program.
Sophie (35) I had a lot of fun whilst maintaining fitness. I look forward to participating in this program after I've had my baby. I hope this service continues for me to be able to achieve that!
Al (47) Steve is a no bullshit instructor he tells it how it is
Danae (34) Steve is a fantastic trainer that is enthusiastic about health and fitness. He really knows his stuff and makes training fun and interesting.
Sarah (35) Makes you accountable through testing at the beginning and end of program. Classes are achievable for all levels of fitness. Offers added value through take home exercise and meal planners.
Matt (39) “I feel the as fit as I ever have. I cannot wait for the next program to start”.
Mary (48) Overall it was a great 7 weeks, yes it was hard work, especially when you weren't that fit as others, but that also helped me push harder. I accomplished my aim and was extremely satisfied with my outcome. I can't wait for the next block to start.
Jo (31) I've always been sporty, however lacked the motivation or drive to keep going. Completing the Taurus trainer program, has motivated me into completing some form of exercise daily whether it be a workout from the program or a morning run. It is now a daily routine. Looking forward to and counting down, until the next Taurus trainer program begins.
Lisa (33) “I've enjoyed working with Steve & have recommended Taurus Trainer to anyone who will listen”!
Julie (56) “This 7 week course has made me feel better about myself physically and mentally. It has motivated me to take control of exercising regularly, pushing myself when I wouldn't have before and thinking about the type of food healthy and unhealthy I put in my body. I will be coming back. Thanks heap Steve”.
Dan (35) “I started the program after discovering heart disease runs in my family. After playing sport for the majority of my life I was concerned at how unfit and unhealthy I had become. I have learnt alot about health and fitness over the past few months and have continued to use these skills and knowledge with my own personal training”.
Mel (45) Great service. I feel the best I have in years!
Linda (51) I would recommend Taurus Trainer to everyone. Best service to improve health/fitness as well as a friendly group to do it with. Encouraging Trainer who wants to see you improve your fitness level.
Cindy (37) “This program has helped me mentally and physically. I can actually say I enjoy exercising now”
Joanna (22) “Motivation is unreal and very friendly and helpful”
Mal (47) I hope to continue with Steve for as long as he`s around. I have realised that i need to put my fitness higher up the ladder of priorities in my life for both my physical and emotional health. Thanks Steve.....
Mel (44) “Even though Steve's title of Head Bull, Taurus Trainer sounds very blokey, he relates well to women and does listen and provides follow-up to your exercise needs & concerns”.
Amanda “I have achieved so much in 6 weeks I've gone from hating exercise to loving it. Steve’s program was fantastic and I enjoyed just being able to get out and have someone there to support me as I’ve struggled a lot after the birth of my second child. I have doubled or tripled my results from the first week to when we had the Olympics and I'm so proud of whole far I have come.”
In 2007 two US social scientists, Nicholas Christakis of
Harvard Medical School, and James Fowler of the University of California,
published the results of study titled ''The spread of obesity in a large social
network over 32 years''. This research revealed that people who are friends
with people who are obese an increased chance of becoming obese themselves.
That's right: your friends might be making you fat and even the health of their
friends' friends, and even their friends' friends' can be a constraint to your
chances of being healthy. (Sydney
Morning Herald (p.15, 12/01/2011)
Have you heard of the SMART Goal process? SMART goals are specific, measurable,
achievable, and relevant and time bound or trackable. Carefully think about them, write them down,
do the work and then revisiting you’re smart goal is an important step for
creating long-term success. Outcome goals focus strictly on success. However,
when it comes to the goal setting process, I would suggest adding in stage
based and controllable goals which are called Process goals with your outcome
goal plan.
Take some measurements of your physique (e.g. your waist
measurement), take some fitness tests and take a picture of yourself. I
guarantee that if you do this you will work harder knowing that you are going
to be retested again in 1 month. Track your results initially, then at
mid-point and the end. You’ll work your butt off to do better.
I have always been more motivated to train if I pick an
event such as a boxing match or a milestone event. Make sure you pick an
activity/event that is something you ‘Like’ and not something you think you
should do. When you have a goal day and an activity you enjoy, you will be more
likely to achieve it. Check local fun runs, events your gym may run or sporting
club events. Pick it, work at it, tell your friends and you’ll soon be out of
bed at 5 bells everyday to get it.
Start the year with a fresh program our course to follow for the entire year.
