BodyPro Personal Training

Occupation: Police Officer
Date Started: 24th January 2014

  1. Lose weight – 14stone
  2. Improve general fitness
  3. Improve Muscle tone and strength
  4. Improve flexibility

Richard started training with us back in January this year and set out the goals listed in his initial consultation. The weight loss was the biggest target with 14 stone the figure he wanted to get to.
Exactly a year ago, Richard had a motorcycle accident in which he came off his bike, and as a few months passed he ended up with a frozen shoulder from it. He went ahead with steroid injections and sessions with a physio before coming to Bodypro to try and get movement back in his shoulder. At present Richard has full range of movement in his shoulder allowing him to do all exercises without any issues, which has allowed him to focus on his other goals.
When Richard started here he also set out to use his cross-trainer at home twice a week for 40 minutes each time. As his fitness levels started to improve he opted for two runs outdoor instead of the cross-trainer and his regular resistance based session with us. He uses two routes from his house, the shortest being 4.2miles and the other in the region of 6miles.
With Richard’s job comes a lot of time sat in front of a computer screen pretty much all day five days a week. To combat the effects of a sedentary job he also walks his dog at the weekends and covers anywhere up to 10 miles over both days.
Richard has had to address aspects of his diet and has been quite disciplined with it since the start. Richard supplements his diet with a whey protein shake mid morning and post workout.
Richard’s Typical Daily Diet:-
Breakfast – 6am – 50g Porridge
Morning Snack – 8am – Banana
Morning Snack – 9am – Protein Shake
Lunch – 12/1pm – Wholemeal Bagel with Chicken/Turkey/Ham, Banana and Apple
Mid Afternoon – Post Workout 4:30pm – Protein Shake
Evening Meal – 6:30pm – Steak, New potatoes, Vegetables
Current Exercise: 1 x Bodypro session, 2 x run 4.2 – 6 miles, 2 x dog walks – total 10miles (weekends)
Richard’s results have started to slow up at present so he has now decided to look at alternative training methods now to break through this plateau. He is interested in possibly getting a road bike, as he has become fonder of the watt bike training done in the gym, and may change one of his endurance runs for a High intensity hill sprint session once a week instead.
Well done Richard from the Bodypro Team!


January 2014 October 2014
Weight 15.4.2st     96.7kg 14.1.8st     89.7kg
BEI 21.5% 13.5%
BF % 32.5% 29%

  • Hip
  • Waist
  • Chest
  • Arms
RHR 58 55
Step Test

  • Max
  • Rec
Sit Up Test – 1min 15 29
O’Neill Test 897m 1044m
Sit and Reach -18 -15
Bench Press 10RM 45kg 50kg
Plank Test 42s 1:02min


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