We have Steve Bonthrone in the Personal Trainer Zone this week. Steve shares his inspiring fitness story and also gives some great answers to your personal trainer questions.
1) What was your inspiration for beginning a career in the fitness industry and becoming a Personal Trainer?
I had a back problem in my 20’s and while I was off work, I decided to enter the London Marathon (as you do) to give me a target to get fit and to get rid of the back problem.
I got in through the ballot first time and crossing the finish line totally blew me away.
My thoughts were that if I can do it, anyone can and decided that I wanted to be able to inspire other people to go after the things they dream of, just as I had done. So I did.
I quit my job as a Pizza Chef a few months later and trained to become a Personal Trainer. Nearly 20 years on, I get very few problems with my back than I did before 🙂
2) How many days a week do you recommend working out?
It depends on what you’re training for and the type of training you do.
For the average person, I recommend 4 quality sessions and some form of light exercise, whether it be walking or mobility work on the other days.
3) How long should you rest between workouts?
This depends on what you’re training for and the type of training you do. I always recommend listening to your body and going with what it tells you.
Everyone is different. Some need a day between workouts. Some need several hours. You have to work out what feels best to you.
For example, if the load or intensity of the workout is high (weight training or high intensity), you will likely need at least a day or two between working the same body parts.
4) What is your favourite piece of equipment in the gym and why?
TRX. I’ve worked with it for a few years now and love its versatility and the variety of exercise I can do with it.
I’ve used it in the gym, at clients homes, in the park, and once took it on holiday with me.
I love being able to use it to create exercises, as well as all the traditional ones.
5) What do you recommend to eat before and after a gym session?
A banana or oatcake with peanut butter are my favourites. I have it at least an hour before a workout.
Afterwards, I recommend either a protein shake if you find it hard to eat straight away or some chicken with rice.
6) What is your top piece of nutritional advice for weight loss?
Most people I meet don’t drink enough water so make sure you drink 2 litres of water every day.
Also avoid making too many changes in one go. I find that making one change, mastering it, then making another change produces greater, long-lasting results than going on a crash diet.
7) What strength training exercises do you recommend for runners?
The most effective exercise I have found for runners to get started with is the Knee Drive.
Most people struggle with hip mobility and stability at the hip and ankle joints. This exercise helps with all of that as well as creating a more efficient running stride as it best replicates the forward movement of running.
The exercise is to stand on one foot and slowly drive the knee forward and back whilst keeping the chest up.
I always recommend doing this exercise in slow motion to begin with to improve stability, mobility and strengthen the core at the same time.
This is the first exercise I get my runners doing regardless of what level they’re at. It makes a massive difference not only in terms of performance but also in reducing the risk of common lower leg injuries that runners get.
8) What is the most common injury you see with your clients and what advice can you offer for prevention?
I work with a lot of runners so a common complaint can be discomfort around the ITB (Ilio-Tibial Band).
An easy exercise to resolve it is to take the foot of the sore side, over the front of the other foot as if creating the shape of the letter ’T’. Do this as repetitions so step across, then step back, and repeat a dozen times.
Do this exercise 4-5 times a day, everyday and the problem should disappear within a few days.
9) How do you develop individualised training plans for your clients?
Once we’ve established meaningful goals, I look at how my client moves through certain exercises.
I then create a program with exercises that are specific to them to help them move better as well as being specific to their goals.
I can explain why we do every exercise and set targets every week that are fun as well as challenging. This allows my clients to learn more about how their body works as they go along.
10) What are the benefits of using a personal trainer and what are the main services that you offer?
The benefits of using a Personal Trainer are that you will get a much more focused training plan specific to your goals. Also, with the guidance and support, you are way more likely to reach those goals quicker than by doing it all yourself.
My main services include personal training, mindset coaching, and nutritional advice to get the best results.
I also offer running coaching for beginners through my 0-5k in 5 Weeks group, as well as developing existing runners either in my Run Faster group or 1-1. I can create individual training plans for races.
About Steve Bonthrone
Steve become a Personal Trainer in 2000 and 6 years later, he started his own business – Steve Bonthrone Fitness.
Steve firmly believes that everything is possible and helps his clients overcome limiting beliefs, improves their lives, and is totally inspired by them.
To find out more about Steve, check out his website www.stevenbonthrone.com