This is Paulo, he juggled a lot of trips to America in between doing the 12 weeks and also suffered some traumatic times with the Orlando disaster. He stuck by it and continued with a smile and here are his results, his working weights for reps went from…
Deadlifts – From 82.5kg to 115kg
Squats – From 72.5kg to 105kg
Bench Press – From 55kg to 100kg
Military Press – From 27.5kg to 65kg
CONGRATULATIONS

Paulo said “Thank you to all at Total Care Personal Training for an awesome 3 months of sweat, graft, fun and laughs. Even when times got challenging, you kept me focussed, determined and thirsty to achieve my goals and reach the highest heights. For that I am eternally grateful! It was a pleasure working with you and I am already excited to see what the future has to hold.”

James, 42 and from Harpenden came to us with a goal to loose weight, tone up and get out of the habit of not exercising.
James had to give up football and running due to knee problems and found himself getting in the habit of coming home crashing on the sofa and watching TV. He wanted some motivation and someone to push him into gaining a healthier lifestyle. That’s where Coach Tommy at Total Care Personal Training and The Amazing 12 Week Physique came in.

His strength gains speak for themselves:

• Bench Press – From 32.5kg To 70kg
• Military Press – From 25kg To 50kg
• Weighted Chin Ups 5kg – From 0 – To 6 Sets 3 Reps
• Squats – From 40kg To 65kg
• Deadlifts – From 45kg – 95kg

“I feel healthier, lighter, fitter, stronger, happier in my body, better educated in nutrition and a desire to carry on training.” says James.

James explains why he thinks Tommy is a great Coach “Tommy is an excellent coach, knowledgable, knows when to push and when to ease up when you are at your max. He knows how to make training fun and have laugh. I’m coming back so it must be good!!!”

We want to Congratulate James who completely Smashed It and can now continue to maintain the hard work he has put in to make that change.

Nicola came to us to strengthen her core, as a very experienced horse rider this was very important. We Coached Nicola 2 hours a week for 3 months and she impressed us with her strength gains.

Here big achievements;
Deadlift – 1RM 70kg
Bench Press – 1RM 45kg
Also for many women Chin-ups are really hard and we are very proud to see Nicola go From 0 to 2 Clean chin ups and still smile.

Go Nicola!

Shelley, a loving mum and wife living in St Albans had the chance to change her life around Thanks to the Get Out Of The Rut programme. www.therut.tv

As a result of ‘The Rut’ she now hopes to be able to talk to other women and encourage them to believe in their own worth, not just simply as mums and wives.

She said: “I don’t know where the weeks have gone. It felt so daunting starting the programme at the time and I worried how I could fit it all in being a first time mum and not feeling guilty about spending time away from my son, but I knew it was something we would both benefit from.”

Tommy worked with Shelley on building her body back up again after the physical trauma she had been through.

He said: “As she got stronger so did her confidence and I could start making the progress a little harder and faster. She is actually great fun to work with and I can see she doesn’t want to give up so we will continue to work with both her and Carla.”

And Shelley added: “By the end of just the first week of working with Tommy I really started to believe I could do it and I went out and bought myself a new pair of skinny jeans as a reward. I’m proud of what I have done and that body I have achieved.”

Congratulations Nicholas you have achieved some amazing results. Now lets see what he thought of his programme and time at Total Care Personal Training.

What made you decide you wanted/needed to start a programme?
General health & wellbeing & wanted to aesthetically get back in to great shape.

Carla, 35, works in the care and supported housing sector with some of the most vulnerable homeless people in the area. She has also battled with self-esteem as a result of her weight. Thanks to the Get Out Of The Rut programme she has turned her life around. www.therut.tv

Alongside personal trainer Tommy, Carla has been doing strengthening and conditioning training with free weights, torso training as well as cardio work including uphill sprints and star jumps which she freely admitted she hated at the start.

“It was a big no no for me and I threw a strop saying ‘no, I am NOT going to do that,’ but I have gone from doing them to showing Liz how to do the ropes exercise properly! Also before I had never run anywhere in my life, but when Tommy took us out sprinting along the old railway track I actually came back with a big grin on my face because he made it so much fun.

“I totally got out of my comfort zone and now I realise I can actually do it and laugh about it at the same time.”

She has also stopped smoking.

Carla also had some NLP programming, which, although she admitted she was quite sceptical about to start with, gave her more confidence.

“I now stand up straighter, smile more, I’ve had my eyebrows done and even started wearing a bit of make up,” she said.

She has also been given a nutrition programme from Tommy and Liz and had a tasty healthy meal at 4Nations Restaurant, which she said she would definitely be revisiting.

She concluded: “In a very short space of time my world has changed in a way I never expected. I now feel when I smile the emotion is felt rather than just smiling for other peoples’ benefit.

“I’ve been helped and supported to find the real me and move on from the negatives. It hasn’t been an easy journey, but I have been very lucky to have met and received support from some pretty amazing people – people who believed in me and helped find the best version of me that I can be.

“I’ve had personal training before and whilst I got results it never felt as it has this time.

“This initiative has made me the best I can be – happy, confident and no longer afraid to take on the world! The future finally looks bright! Step outside that comfort zone as it really isn’t as uncomfortable as you may think!”

Maria trained with her partner and daughter here at Total Care Personal Training. We caught up with her and asked a few questions…

What made you decide you wanted/needed to start a programme?
I Wanted to improve fitness and get guidance under supervision

Our latest Graduate is Stephen. Stephen travelled up from London to train with us 3 hours a week and achieved his goals in 12 weeks at Total Care Personal Training! Have a look for yourself and see how he has transformed!
Fancy joining him? Then book in for a FREE Consultation and our expert Coaches with work with you to see what programme is right for you and start you on the journey to a new physique.

Johnnie has been training with us 3 days a Week for the last 12 weeks. It has been a fun and eventful journey but Johnnie has reached his first goal and is coming back for more!
“I feel stronger and fitter, I now have more energy to play football with my 2 young boys, I can’t thank Total Care Personal Training enough. Tommy is a great Coach” Johnnie.

An amazing achievement by Julie, she really worked hard through this 12 week intense course. Even with 2 weeks out due to an injury and juggling playing Rugby for the Heineken 7s tournament in Amsterdam and the tournaments for the Saracens.
Julie was a pleasure to Coach and always pushed hard, well done!
Her Strength gains..
Bench Press – Starting Weight 32.5KG – On Week 8 – 47.5KG
Squats – Starting Weight 55KG – On Week 8 – 80KG
Military Press – Starting Weight 22.5KG – On Week 8 – 80K
Deadlifts – Starting Weight 55KG – On Week 8 – 37.5KG
Chins from 0 to 6 sets of 2

Go Ravin a massive achievement loosing 6 inches from his waist. It’s a nice feeling when your friends notice the difference and start commenting on how great you look now!

Chris says “I have lost around 10kg and reduced body fat, while toning up. I couldn’t do 2 clean pull-ups when I arrived, I can now do at least 10 weighted in a clean manner. I am a different person from when I started, mentally and physically. What I have achieved is something I have been dreaming of doing for the last 20 years. I have seen and read about so many body transformations and every attempt I tried failed.”

What do you like best about being trained at Total Care Personal Training?
The guidance and support. We learned the right technique and was able to monitor progress.
We gained a better understanding of how to train properly.
We were able to push ourselves in a safe environment.
We have wasted loads of money on other gyms and couldn’t stay committed. There is something about TCPT that helped us stay committed and that shows in our results.

How did you find out about Total Care Personal Training? 
I had been looking for a personal trainer in St.Albans, I had a taster session with a local woman but she was bigger and more unfit than me and I wanted some to inspire/motivate me – thats when I came across Total Care via a search engine!

What made you decide you wanted to start a programme?
I was putting on weight and had no motivation, I was eating badly and didn’t know where to start with making the right changes. Wanted to get fit and bulk up and felt that I needed expert guidance on how to do that, since I generally struggle to gain muscle.

How do you feel now you have completed the your programme?
I feel like a new person! Much fitter, more confident in my own body, stronger!

What personal goals have you achieved?
For me it was about a lifestyle change I could maintain. My goal was to bulk up, and I gained 4 inches on my chest in 4 months of training, which is definitely more than I expected

What do you like best about being trained at Total Care Personal Training?
The expertise of the trainers, plus the studio atmosphere.
Friendly atmosphere, not intimidating. Quickly felt I could trust Tommy and Steve’s advice and expertise.

What would you say to someone on the fence about training here?
Try it, you’ll love it. I wish I had done it sooner. Commit to it fully and you definitely won’t regret it!

How did you find your coach Tommy and his methods of training?
Brilliant! Excellent – I think he has the right balance between motivating you and knowing when he’s pushing you too hard. He is genuinely interested in your development and takes the time to understand what’s needed.

Matt came to Total Care Personal Training with a goal to feel good about himself, he lacked self confidence and needed help to educate him on a healthier lifestyle.
We recommended The Amazing 12 Week Programme at Total Care Personal Training St Albans. Matt talked about what he liked about the programme and simply said… “I would say all of it, but if I had pick something it would be the muscles I have gained from it. If I was pushed for a second, I would say the staff are pretty great to. Do it, you won’t be dissatisfied with your results.“
Matt’s strength gains and muscle mass speak for themselves;

• Squats – From 40kg To 65kg
• Bench Press – From 32.5kg To 70kg
• Military Press – From 25kg To 55kg
• Weighted Chin Ups 10kg – From 0 – To 4 Sets 5 Reps
• Deadlifts – From 45kg – 95kg

Matt says what he thought of his Coach Tommy… “He’s a great guy, great coach, fun to work with, has good banter and is always there when you need help or encouragement.”

We want to Congratulate Matt who completely Smashed It and can now continue to maintain the hard work he has put in to make that change.

Congratulations Michael on training with us 2 hours a week for 20 weeks and loosing 4 inches fro your waist, you have achieved some great goals.

We caught up with Michael after the photo shoot and asked hi a few questions….

What made you decide you wanted/needed to start a programme?
The decision to start was pretty easy really, I needed to do something as I’d started putting weight on and was getting out of shape, this decision was made even easier after meeting Tommy and the team and hearing about the fitness programmes, coaching and nutritional advice they offer.

How do you feel now you have completed your programme?
Easy, fantastic!

What personal goals have you achieved?
I’ve achieved a number of goals that I’d set myself before I started the programme, mainly to get fitter, leaner and stronger all of which have been achieved. I’ve also lost about one and a half stone in weight and over 4” off my waistline.

It’ll be an even greater achievement if I can stick to this new lifestyle for the long term.

What do you like best about being trained at Total Care Personal Training?
That’s a tough one, Total Care has a lot of very positive attributes, the team are very friendly, extremely knowledgeable and very passionate about their work and also ensuring your success. They make you feel very welcome from day one and provide the right amount of focus and advice without it getting too much (if that makes sense) and the programmes and nutritional plans are very easy to follow and understand. So friendliness and simplicity – sorry that’s 2!!

What would you say to someone on the fence about training here?
Do it, you won’t regret it….

How did you find your coach’s and their methods of training?
As mentioned above the guys are very knowledgeable, Steve has years of experience and Tommy shows great enthusiasm and passion in helping you achieve your goals. A great mix to have in a great environment.

Any other comments?
No further comments really, just a big thanks to Tommy, Steve and the rest of the team for a thoroughly rewarding and enjoyable experience. I’ll definitely be back soon!!

Book a complimentary consultation now https://www.tcpt.co.uk/consultation/

Congratulations Tracey, Loosing 7 Inches from her hips in 7 months training only 2 hours a week.
This is what Tracey had to say….

“I started working out with Total Care Personal Training St Albans in the spring, I was overweight and had not long hit the big 50. I wasn’t someone who had exercised for years and definitely wasn’t someone that considered going to a gym regularly as any priority.
Tommy and Liz were welcoming, friendly and motivational. They took time taking my history, finding out what I wanted to change, my medical history and talking through the equipment and technique to start the program. Armed with my nutritional pack telling me what foods to eat and when my journey started.
At first the exercises were hard but the more I did them the easier they became, the more I kept to the nutritional guide the better I felt. My body started to tone up and the weight came off. Now 7 months later, I’m 3 clothes sizes smaller, I’m toned and so much fitter and stronger than I’ve ever been.
Tommy, Steve and Liz are friendly, encouraging and helpful. The small size of class and venue make training a personal and friendly experience. If you want to get fit, get in shape and feel great, I can’t recommend Total Care Personal Training highly enough”

Want a new challenge get in touch, https://www.tcpt.co.uk/contact-us/
01727 568 220

We asked Steve – What would you say to someone on the fence about training at Total Care Personal Training?
“It depends why you’re on the fence, but if you’re serious about committing to a programme that will get you results then Tommy and Liz will support you all the way in achieving them.
A friendly, supportive and knowledgeable team – training at Total Care Personal Training has changed my outlook on diet and exercise forever.”
What personal goals have you achieved?
My main goals were to lose weight and feel more confident about the way I looked and felt. Tommy soon reprogrammed this too! With a focus on measurements as opposed to weight, I could see the transformation when I lost 7 inches off my waist. It’s cost me a fortune in new jeans and shirts, but it feels great to go shopping for smaller sizes!

Book your complimentary consultation now https://www.tcpt.co.uk/consultation/

We have been working hard to make sure our clients smash their goals, and David certainly did that. David lost 8.7″ off his waist in 6 months training 2 hours a week with us at Total Care Personal Training.

We asked David why he joined us.
Well, there were 2 reasons for me starting out on this ‘journey’
1. Rehabilitation – after I had to have my right hip replaced as a result of suffering from and living with the aftermath of ‘Perthes’ Condition (diagnosed when I was 8)
2. Turning 40 in October! 😲 and want to go into my 40’s in best shape of my life!
My weight has yo-yo’d for a lot of my life but I have never been happy with the way I look. I’ve been members of various gyms on and off since I was 18 but never saw any results. No guidance – no advice – no results.
So in September last year when I was just getting up and around, I started looking on-line for ideas, fitness advice, gyms? That’s when I saw Total Care Personal Training, St Albans on Facebook. The place looked good, the reviews looked good so I thought, it’s now or never. That’s when I drove down to have a look around, after speaking to Liz and Tommy I knew I wanted to do it. 6 months in and I look and feel great! Can’t wait for the next 6 months, and after that? Who knows – not sure I could go back to a ‘gym’ again!?

Book a complimentary consultation now https://www.tcpt.co.uk/consultation/

Congratulations to Frazer for completing the Amazing 12 week physique programme and doubling your strength at Total Care Personal Training. Your Coach Tommy Carey is very proud of you.

Frazer says “Do it you wont be disappointed. I wanted to change my lifestyle and The Amazing 12 ticked all the right boxes. A clearly defines training structure, nutritional help and a friendly atmosphere to train in”

Thank you Frazer for letting Total Care Personal Training help you achieve your goals!

We caught up with Jon at Total Care Personal Training and asked him what he thought.

What made you decide you wanted/needed to start a programme?
I wasn’t getting the results I wanted from training myself anymore.

How do you feel now you have completed your programme?
AWESOME!!

What personal goals have you achieved? Weight loss if you monitored it, strength, personal etc
TO be more shredded and more muscle mass

What do you like best about being trained at Total Care Personal Training?
The changing and demanding programmes and the bants!! hehe!!

What would you say to someone on the fence about training here?
Definitely do it…you will be shocked and amazed at the results as long as you are wanting the change.

Book a complimentary consultation now https://www.tcpt.co.uk/consultation/

FRANK is REBORN! Losing 16kg in 24 weeks and only training with us 2 hours a week now thats AMAZING!

Join him and hang up your old body, come in for a chat and set some life changing goals.

Sarah is a Senior Diagnostic Radiographer at a hospital in London. We wanted to celebrate what Sarah had achieved over 10 weeks, an amazing challenge for someone who was working split shifts and long night shifts while transforming her body. With her work hours if she can do it then anyone can.

“The challenges for me were wondering whether I could actually do this but Tommy soon put my mind at ease and helped me along the way”

“I would definitely recommend Total Care Personal Training as the place to go, you don’t just feel like another client you feel special and that they actually care about YOU!”

“I feel stronger and more confident as a person. This has also helped with my work, we have some heavy patients”

Cheers came to us to gain strength, loose some inches and feel good. We coached him 2 days a week for 3 months and he really pushed himself. Loosing 4.8 inches from his waist. We helped guide him through his nutrition to change his habits in the right way. We have set him up to continue his training at home and he has learnt a lot of technique and will continue to succeed.

Doug joined Total Care Personal Training with his Wife to be Katie, so they could look and feel great on their wedding day.
This is what Doug had to say…

What made you decide you wanted/needed to start a programme?
I was actually looking on behalf of my wife Katie when we first started. We had a few months left before our wedding at the time and she has always struggled to lose weight. Not that she was over-weight to start with, but I really wanted her to feel amazing for the wedding and to be able to look back at the pictures in years to come and be really happy about her figure. I started a programme for myself too for the same reasons of wanting to look and feel my best, as well as thinking that doing it together would be good fun and make it easier.

How do you feel now you have completed your programme?
I feel absolutely brilliant. I’ve been really pleased with my results in terms of how I look, my energy levels, I’m sleeping better, I’m stronger than ever and frankly, a lot happier in general. I’m so so pleased that I signed up and put the effort in

What personal goals have you achieved? Weight loss if you monitored it, strength, personal etc
I was about 80kg when we started and got down to about 74kg. I managed to double the number of chin-ups I was doing. My body seemed to change shape and look more athletic. My self-confidence went up and I had increased energy levels.

What do you like best about being trained at Total Care Personal Training?
For me, I’ve always struggled to commit to a gym before. I’ve signed up and been all ambitious for it, but I’ve never managed to maintain consistency in both training and eating right. The best part of Total Care for me are the parts that make that commitment much easier. It truly is a social gym as you’re in small group sessions, you commit to going because you’ve signed up to each session and don’t want to let the coaches down, the attention you get and how much you learn about training, the encouraging nature of both the coaches and the other members all helped to mean that I turned up 3 times a week for 3 months without missing a single session!

What would you say to someone on the fence about training here?
You’ve got to do it. It’s very flexible so you don’t need to sign up for too long but you’ll learn the techniques and the disciple to enjoy and commit to your training forever.

How did you find your coach’s and their methods of training?
I really liked the general attitude. i.e. you don’t get beasted or shouted at which doesn’t work for me. I love that you’re expected to work while in the gym rather than spend your time arranging the weights or tidying up. Although I was happy helping with that in busy sessions. Tommy has a really friendly, relaxed attitude providing you’re putting the work in and does a brilliant job of knowing what’s next and getting the gym fully prepped for you. Steve is extremely supportive and really encourages you, keeping you believing if you start to doubt your progress.

I ended up really getting into the training and frankly loved every second of it. Besides my personal goals, the most important goal to me was that Katie did get to have the perfect wedding and not only looks incredible, but actually believes it herself for the first time!! I’m really grateful to Tommy, Steve, Liz and the whole team for a life changing 3 months. It’s been a real eye opener for me in terms of what I can do and I’m looking forward to getting back into the gym soon! Thank you so, so much!!

Book a complimentary consultation now https://www.tcpt.co.uk/consultation/

Katie joined Total Care Personal Training with her Husband to be Doug, so they could look and feel great on their wedding day.
This is what Katie had to say… “I have always had a goal wedding weight in my head and I ACHIEVED IT!! I lost 4.5kg over 12 weeks, as well as losing inches all over my body, but most importantly I stuck to the programme for the whole 12 weeks, nutrition and all”

What made you decide you wanted/needed to start a programme?
Having tried for years to lose weight, tone and strengthen my muscles and having always been reasonably active I was getting incredibly frustrated that nothing I tried, no matter how hard I worked, ever really did the trick. I was losing a few pounds here and there, taking ages to lose them and putting them back on almost instantly. I was reasonably fit, but really hadn’t managed to get the transformation I was so looking for. As we were getting married in Nov 2017 and with support from my now husband, we decided that the programme offered a TCPT was the only thing I’d never really tried and that it was worth a shot to have the confidence in myself on my wedding day.

How do you feel now you have completed your programme?
AMAZING!!! I cannot believe how much my shape has changed, how much weight/inches I’ve lost and crucially, that I’ve actually kept it off. I’m so proud of myself for sticking to the nutrition and I really enjoyed learning how to weight train in a sustainable and sensible way.

What personal goals have you achieved? Weight loss if you monitored it, strength, personal etc
I have always had a goal wedding weight in my head and I ACHIEVED IT!! I lost 4.5kg over 12 weeks, as well as losing inches all over my body, but most importantly I stuck to the programme for the whole 12 weeks, nutrition and all. I struggle with willpower on occasion, particularly around food, but to be able to follow this through has been really important for me and it gives me confidence for the future that if I really wanted to make a change, that I have a programme in my armoury that I know works.
I’m also obviously much stronger than I was and went from a 30kg to a 70kg squat, a 6kg to a 12kg flat fly and am really enjoying being able to see and feel my abs!

What do you like best about being trained at Total Care Personal Training?
It’s not a gym that’s full of body-builders and athletes but more a place full of normal people who are just trying to take better care of themselves and that makes it really accessible. neither Tommy, Steve or Liz are intimidating and they always make sure to tell you how great a job you’re doing and acknowledge how hard you’re trying.

It’s also just fun. Everyone wants a chat, the music is great and you really feel like you’re in it together and let’s face it, when you’re working hard, eating well and spending 2-3 hours a week in the gym training it’s really important that you enjoy the time you spend there – and I really did!!

What would you say to someone on the fence about training here?
DO IT. Do it, do it, do it. It doesn’t even have to be forever but if you have a goal and you’re willing to do your part, then the team at TCPT will help you with the physical side of it. Honestly, it’s been such a great experience and genuinely all the hard work is so worth it to feel as good as I’ve felt since we started the programme.

How did you find your coach’s and their methods of training?
Fab. Different but equally effective!

Absolutely love you guys and even though it’s been only 4 weeks I’m already missing my routine and missing catching up with you.
finally, the BIGGEST THANK YOU EVER for helping me achieve what I honestly never thought I could. I’ll forever be grateful and you helped make our wedding (and our wedding photos,crucially) truly wonderful.

Book a complimentary consultation now https://www.tcpt.co.uk/consultation/

This is Toni’s Story

My weight has gone up and down over the years. I have been to detox retreats, boot camps and had personal trainers.
I wanted a life style change rather than a quick fix and that’s when I discovered Total Care Personal Training.
TCPT are professional, knowledgeable and enjoyable to work with. Right from the start they gave me the encouragement and motivation to start this amazing journey.
They didn’t ask for a food diary, we all know what we’re doing wrong and I didn’t need it highlighted! We wiped the slate clean and started with a fresh new nutrition plan which was easy to understand and simple to stick to. You do need to be organised but once you’re in a routine it’s easy. The food is delicious and I never feel hungry. I felt the benefits within the first week – I was less bloated and my stomach felt flatter. I had suffered with irritable bowl and psoriasis and since starting the nutrition plan, both of these have completely cleared up.
The programme works for many reasons, firstly it’s the team behind Total Care Personal Training. They are all lovely helpful people and practice what they preach.
Previously I’ve booked a PT, paid for each session as I have it. I used the PT 3 times and week for the first 2 weeks then other “more important” things get in the way. So I’ve never stuck with a PT for more than a month or so. At TCPT you pay monthly, at first I was a little reluctant to this, but it shows your commitment to making the changes and I don’t want to waste my money and therefore make sure I use every session I have paid for – suddenly all these other important things don’t get in the way.
The app is great too – rather than calling your PT to find our when they’re free, simply log on and find a session that suits you. I love it!

It’s progressive training, the studio is not full of meat heads pumping heavy weights, just like minded people. Everyone looks out for one another and no one judges you. It’s such a lovely atmosphere, and with no more 4 people training at any one time, you know the trainer is making sure you’re training safely and your technique is right.
I’ve never been interested in weights, I’ve always enjoyed a cardio work out. Total Care Personal Training has completely changed my mind set and I thoroughly enjoy every training session.
I’m amazed at how my body has transformed and look forward to continuing this fantastic journey!