Sue’s New Fitness Plan With Personal Trainer Jessi Kavanagh – Week 1


Hi everyone!

For those of you who don’t know me, I am Suzanne’s new personal trainer, Jessi Kavanagh.

Suzanne has just signed up for an 8 week at home personal training plan with myself! I know what you are thinking….WHAT??? She already looks amazing and does not need to lose weight! You would be correct!

In Sue’s case however, weight loss was not the goal whatsoever. Our main focus is going to be body reshaping, toning, and overall health and well-being.


First Assessment

Our initial meeting was all about goal setting. One of the most important things you can do when starting a new lifestyle change is to set goals! You must know where you are now and where you want to be.

We started off by recording all her body measurements and her weight. Although weight loss is not the goal, there will be slight decreases in overall body weight, especially in the first few weeks, as her body lets go of any unneeded fat stores, albeit small. We will be focusing on toning and strengthening her body which will in turn increase her over all muscle mass, resulting in a leaner, more sculpted body shape.

We agreed 8 weeks would be a great time frame to start off with. Although this will be the start to a new change in exercise and eating habits for life, I always recommend breaking goals down into smaller achievable time frames.

Diet & Nutrition

Once the initial body assessment and goal setting was done, we moved on to diet and nutrition.

We started by discussing her current eating habits and patterns.ssmbooko-4325

Due to the nature of Suzanne’s work, she is always on the go. Her busy schedule sometimes means she misses out on proper meals, and ends up having to later reach for a fast, often less healthy, option.

As Sue is lucky enough to have an incredible metabolism, she naturally finds it hard to gain weight of any kind. However this does not automatically mean that she is healthy on the inside. In fact, this was one of the main concerns she voiced during our initial chat.

Her new nutrition plan will consist of a balance of proteins, complex carbohydrates and good fats. Dairy products will be kept to a minimum for the beginning of the plan so lots of green veg is critical to ensure she is taking in enough nutrients and calcium. It’s all about getting her body healthy! I am not a fan of cutting carbs and I avoid doing this with clients whenever possible. However, carb timings are highly important for recovery so we have some faster working carbohydrates added into the plan, post workout.

Having a healthy lifestyle does not mean having no life! There are lots of ways to stick to your healthy eating regime even when eating out, it’s just all about the choices you make! As part of Sue’s plan, there will also be one cheat meal per week, where she can eat whatever she likes! There is no alcohol on this plan though (even though Sue broke the rules week one for valentines, it wont happen again she tells me ;)! 2-3 litres of water per day will ensure her body is hydrated and working at it’s best.

The Workouts 

All of my one-to-one personal training is home based, which means I travel to you with my equipment and the workouts are done in the comfort of your own home! I will be training Suzanne at her house three times per week.

As we will be focusing on body reshaping, the workouts will consist of a combination of compound movements I.e. squats and deadlifts, and isolation exercises to really focus on the areas she wants to shape and tone.

The first few sessions will be focusing on body alignment, technique and mind to muscle connection.ladies-who-lift-weights-pic-hackney-fit-jpeg1

Our sessions will be broken down into the following:

  • An upper body day, focusing on shoulders, back and chest.
  • A lower body day, focusing on glutes, hamstrings and quads.
  • An all-over body day incorporating a major ab and oblique session at the end.

The key will be to see small and steady strength increases each week. Reaching a goal is so much easier when you implement small consistent changes.

I will be keeping you posted on all of Suzanne’s sessions over the next 8 weeks so you can follow her on her new fitness and health journey!

I look forward to talking with you all soon!

Jessi xxx

Personal Trainer

You can find Jessi Kavanagh on FacebookInstagram, and Twitter


1 Comment

  1. Victoria Kennedy
    23 February 2015 / 12:42

    Very excited to follow this! 🙂

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