Carolyn Duff Fat Loss and Body Sculpting

Carolyn Duff Fat Loss and Body Sculpting I am a Personal Trainer with a passion for helping people get healthy through improving their nutrition and with dynamic, effective fitness techniques.

Operating as usual

05/09/2021
First Post covid cardio

Hello!

I've been keeping my training pretty low key this week.

Focusing on lots of bodyweight, core exercises and walking to ease myself back into training.
Keeping an eye on my heart rate and breathing.

Some busy days this week lifting heavier weights to give to clients left me feeling tired and a little sore so I knew I wasn't ready to start lifting anything intensively myself yet.

Look at me all sensible! πŸ˜†

We ventured out yesterday on a cycle which which my first proper bit of cardio post covid.

Watching Lily tackle the hills like a champ makes me smile so much, she's Determination personified!

It wasn't overly strenuous aside from the hills but it was so great to get out and breathe in that fresh air!

Feeling quite confident il be ready for a run by next weekend.

Hello!It’s been a little while.I didn’t have a lot of motivational nuggets of wisdom last week due to having the dreaded...
29/08/2021

Hello!
It’s been a little while.

I didn’t have a lot of motivational nuggets of wisdom last week due to having the dreaded Covid alongside Lily.

Luckily for us we had mild symptoms and I just felt light headed and very tired. Lily was her ever energetic self and wanted a constant buddy morning til night.

This was, in a way quite good because I had no time to feel sorry for myself and got to spend loads of quality time watching movies, baking and colouring in.

I’m making a return to the gym tomorrow to train clients and a tentative start to some light training for me.

Anyone who knows me well knows that I HATE not training...but I also know this is not a virus to mess with and that I need to respect my body has been through it.

Lots of lessons learned from me over the past 10 days and I’m feeling so grateful to be feeling a little stronger every day.
I think my body has quite enjoyed the rest and extra sleep!

Looking forward to getting back to business πŸ‹οΈβ€β™€οΈ

Hello!
It’s been a little while.

I didn’t have a lot of motivational nuggets of wisdom last week due to having the dreaded Covid alongside Lily.

Luckily for us we had mild symptoms and I just felt light headed and very tired. Lily was her ever energetic self and wanted a constant buddy morning til night.

This was, in a way quite good because I had no time to feel sorry for myself and got to spend loads of quality time watching movies, baking and colouring in.

I’m making a return to the gym tomorrow to train clients and a tentative start to some light training for me.

Anyone who knows me well knows that I HATE not training...but I also know this is not a virus to mess with and that I need to respect my body has been through it.

Lots of lessons learned from me over the past 10 days and I’m feeling so grateful to be feeling a little stronger every day.
I think my body has quite enjoyed the rest and extra sleep!

Looking forward to getting back to business πŸ‹οΈβ€β™€οΈ

I have loved getting back into more normal hours in the gym this week with you all now that the schools are back.As much...
19/08/2021

I have loved getting back into more normal hours in the gym this week with you all now that the schools are back.

As much as the relaxed pace of summer is great, it’s always good to get back to a structured fitness routine!

Nothing works unless you do πŸ’ͺ

I have loved getting back into more normal hours in the gym this week with you all now that the schools are back.

As much as the relaxed pace of summer is great, it’s always good to get back to a structured fitness routine!

Nothing works unless you do πŸ’ͺ

Karen in for her session this morning ready to get back on track after afew weeks break.This 50 something lady has been ...
18/08/2021

Karen in for her session this morning ready to get back on track after afew weeks break.

This 50 something lady has been training regularly for most of her life. It shows in her physique!

Lifting weights will never make a woman look bulky, it will only ever serve to increase her metabolism and keep her body young.

πŸ‹πŸ€Έβ€β™€οΈπŸƒβ€β™€οΈ

04/08/2021
Funnest workout ever

Air thrill East Kilbride yesterday with Lily and her pal.

In this game they were the princesses and I was the ugly monster trying to tip them over a cliff.

I only went in to 'supervise' and ended up burning 350 calories. Result!

They were springing about like gazelles where I spent a lot of time with my face on a mat 🀣

Being able to do things like this forms a huge part of my motivation to be fit and full of energy.

28/07/2021
Man-makers

A new exercise for Lorraine to get stuck into tonight! Man-makers πŸ‹πŸ‹πŸ‹

I love exercises like this that work so many muscles at once.

This move combines elements of a plank row with a squat thrust, bicep curl and push press!

The challenge was 8 reps with 7kg weights.

We did this in a superset with classic deadlifts.

Excellent effort as always from Lorraine, she is up for anything I throw at her πŸ‘

Absolute cracker of a run this morning! I'm happy if I run a km in 5 mins 30 or under, so this was pretty fast for me.So...
26/07/2021

Absolute cracker of a run this morning!

I'm happy if I run a km in 5 mins 30 or under, so this was pretty fast for me.

Some of the things that help me run faster:

1. Getting out of my own head and just letting it flow

2. Being well hydrated (this comes from how much water I've had the day before not just immediately prior to the run)

3. Great music. You can't beat dance tunes for me!

Without a doubt my energy and mood is set for the day when I've started my morning this way!

22/07/2021
Private sessions

A sweaty session for Hannah today at lunchtime today πŸ₯΅πŸ‹β€β™‚️

She has been working out from home during the lockdown which is fantastic as her base level of fitness is very good.

Coming into my private gym to use heavier weights and learn different techniques has given her a bit of a buzz 🐝

She is so determined which I love!

If you need a bit of a boost and don't want to use a big gym drop me a message and see if any of my PT packages suit you πŸ‹β€β™‚οΈ

Stop striving for a miracle solution. There isn’t one.Your body can achieve amazing things if your mind is in the right ...
20/07/2021

Stop striving for a miracle solution. There isn’t one.

Your body can achieve amazing things if your mind is in the right place and you are ready to work like you never have before.

Stop striving for a miracle solution. There isn’t one.

Your body can achieve amazing things if your mind is in the right place and you are ready to work like you never have before.

18/07/2021
Sand dune race

We went to the very beautiful Gullane beach today.

My Dad told me that the sand dunes there used to be a part of pre-season training for pro footballers in days gone by.

This perked my interest and I challenged Lily to a race up them which was SO hard!!!

We ended up rolling about, trying to pull each other back and at one stage Lily was hanging onto my leg 🀣

David caught a little of it on video which I can't stop watching.

If Lily only remembers afew snippets from her early childhood I hope this is one of them.

I will forever strive to be the kind of Mum that challenges her to a race up a sand dune and tries to stop her winning so I can take the glory!

A fresh run this morning to get my head on straight.It was needed!You just can't beat a bright summer morning for a good...
14/07/2021

A fresh run this morning to get my head on straight.

It was needed!

You just can't beat a bright summer morning for a good run.

13/07/2021
Tumbles on the bar

It was all happening in my wee gym today!

My awesome 60-something Mum coming up for a workout this morning and belting the weights.

My crazy child barging in to show us her latest tumbles.

Got to love the strong female vibes in this family πŸ™Œ

12/07/2021
Glute kickbacks

Karen working her glutes hard this morning as part of her 30 minute session.

She also did squats, step ups, lunges and glute bridges.

50 plus and fit as a fiddle πŸ€Έβ€β™€οΈπŸƒβ€β™€οΈπŸ’ͺ

Never forget this!An amazing workout is only half the battle.If you want to develop muscle and upgrade your fat burning ...
07/07/2021

Never forget this!

An amazing workout is only half the battle.

If you want to develop muscle and upgrade your fat burning metabolism long term you must feed your body the right fuel.

Never forget this!

An amazing workout is only half the battle.

If you want to develop muscle and upgrade your fat burning metabolism long term you must feed your body the right fuel.

We had a fab few days away in London this week.I would say holiday....but that would be a stretch!A full on day at legol...
02/07/2021

We had a fab few days away in London this week.

I would say holiday....but that would be a stretch!

A full on day at legoland followed by a crazy day of Central London sightseeing was the opposite of relaxing but it was amazing!

When we go away I always use the hotel gym.
I love it! Early as possible.

The gym at our hotel was like my dream PT space. It was also super quiet so it felt like a private space which is always a win.

I've come back buzzing with list of some equipment i need to invest in next!

πŸ’ͺπŸ‹β€β™‚οΈπŸ€Έβ€β™€οΈπŸƒβ€β™€οΈ

We had a fab few days away in London this week.

I would say holiday....but that would be a stretch!

A full on day at legoland followed by a crazy day of Central London sightseeing was the opposite of relaxing but it was amazing!

When we go away I always use the hotel gym.
I love it! Early as possible.

The gym at our hotel was like my dream PT space. It was also super quiet so it felt like a private space which is always a win.

I've come back buzzing with list of some equipment i need to invest in next!

πŸ’ͺπŸ‹β€β™‚οΈπŸ€Έβ€β™€οΈπŸƒβ€β™€οΈ

Surround yourself with those on the same mission as you πŸ‹β€β™€οΈπŸ‹β€β™€οΈThese two besties absolutely blasted their way through t...
24/06/2021

Surround yourself with those on the same mission as you πŸ‹β€β™€οΈπŸ‹β€β™€οΈ

These two besties absolutely blasted their way through their joint PT session tonight.

No nonsense and plenty of graft.

Joint sessions can work so well when goals are shared and fitness levels are similar πŸ’ͺ

Let's pick 3 absolutely horrendous leg exercises and do as many rounds as you can in 15 minutes!! Split squats with 6kg ...
23/06/2021

Let's pick 3 absolutely horrendous leg exercises and do as many rounds as you can in 15 minutes!!

Split squats with 6kg weights, 12 each leg
Banded wall sit (with pulses) for 60s
Weighted glute bridges, 20 reps with 30kg on the bar

This was only the first section of Rachel's workout today.

She managed 4 rounds which was awesome.

They say if you don't hate your PT at some point during the session they aren't doing their job right.

I'd say she was there 🀣

21/06/2021
Kettlebell swings

Kettlebell swings for Fiona today as part of her session.

This movement is a great compound move, meaning it works loads of muscles at once.

In particular, it targets the back, glutes, hamstrings, core, shoulders and arms.

It is really important to pay close attention to form and make sure you are not making classic mistakes:

1. dropping too deeply into a squat at the start
2. swinging the kettlebell down too low between your legs on the return

Fiona was in perfect control of this weight, but felt by the last 2 reps she was fatigued.

Today was only session 3 of Fiona's journey and she is new to weight training, so we are in no rush to increase the weight just yet.

Don't forget that great form gets you everywhere! Trying to go too heavy too quickly with an exercise like this is a recipe for disaster.

20/06/2021
Weighted plank

How to get a 15kg weight plate on your back for a plank when you train by yourself.

It's taken a bit of time but I've got it down!

3 x 90s weighted plank as part of my core session on Friday.

I did another 5 exercises:

Abs wheel roll outs 20 reps
TRX plank 60s
Overhead weighted crunches with 10kg plate
15 reps
Seated twist with 12kg kettebell 20 reps
Reverse curls 20 reps

All exercises performed in a fast paced circuit with no rest in between.
3 rounds.

No rest in between exercises to keep the time to a minimum and the intensity high πŸ₯΅

I’ve seen too many fall into the β€˜more is better’ trap when it comes to exercise.Don’t do it!Get your diet right and you...
15/06/2021

I’ve seen too many fall into the β€˜more is better’ trap when it comes to exercise.

Don’t do it!

Get your diet right and you don’t need to be a slave to the gym, treadmill or spin studio.

If you do 3 classes back to back (I have NEVER understood this) and then go home and eat back all of the calories you have burned and more then guess what....you won’t lose fat.

If you do one class and go home and eat a healthy dinner which leaves you in calorie deficit then guess what....like magic....you will be burning fat.

More exercise is not the answer when your diet is poor.
Look to your plate, not your fitness tracker!

I’ve seen too many fall into the β€˜more is better’ trap when it comes to exercise.

Don’t do it!

Get your diet right and you don’t need to be a slave to the gym, treadmill or spin studio.

If you do 3 classes back to back (I have NEVER understood this) and then go home and eat back all of the calories you have burned and more then guess what....you won’t lose fat.

If you do one class and go home and eat a healthy dinner which leaves you in calorie deficit then guess what....like magic....you will be burning fat.

More exercise is not the answer when your diet is poor.
Look to your plate, not your fitness tracker!

There is nothing better for stress relief than exercise πŸƒπŸΌβ€β™€οΈπŸ‹οΈβ€β™€οΈπŸ€Έβ€β™‚οΈBonus: you get healthier too ❀️
13/06/2021

There is nothing better for stress relief than exercise πŸƒπŸΌβ€β™€οΈπŸ‹οΈβ€β™€οΈπŸ€Έβ€β™‚οΈ

Bonus: you get healthier too ❀️

There is nothing better for stress relief than exercise πŸƒπŸΌβ€β™€οΈπŸ‹οΈβ€β™€οΈπŸ€Έβ€β™‚οΈ

Bonus: you get healthier too ❀️

09/06/2021
Side step ups

Side step ups for Courtney today as part of her session.

She did 3 challenging leg exercises in a tri-set to really push her lower body to the limit.

This style of step up really works the inner thighs, outer thighs and hips to sculpt and shape the muscles.

Keeping her rest time very short in between exercises meant her heart rate was up during the entire workout, burning maximum calories.

πŸ₯΅πŸ’₯πŸ‹β€β™€οΈ

Wide grip lat pull-down for Bride-to-be  Cheryl as part of her second workout of last week.This girl has set herself som...
07/06/2021

Wide grip lat pull-down for Bride-to-be Cheryl as part of her second workout of last week.

This girl has set herself some serious goals over the next few months in the lead up to her wedding πŸ‘°β€β™‚οΈ

This girl will feel fit, strong and confident on the biggest day of her life πŸ’

Wide grip lat pull-down for Bride-to-be Cheryl as part of her second workout of last week.

This girl has set herself some serious goals over the next few months in the lead up to her wedding πŸ‘°β€β™‚οΈ

This girl will feel fit, strong and confident on the biggest day of her life πŸ’

26/05/2021
Travelling plank

Make your kids the reason WHY you train.

Nor the excuse as to why you can't!

Show them that exercise is a normal part of life and they are far more likely to become fit and healthy adults themselves.

Don't tell them what to do, show them ❀

25/05/2021
Plank rotations.

Rotating plank with alternate knee tucks for Rachel as part of her session today

This came in the final 15 mins of her session which was dedicated to core work and high intensity cardio blasts.

She did a mixture of classic crunches and plank variations along with bursts of mountain climbers, burpees and squat thrusts.

A tough workout for this Mumma of 2!!

Rachel is studying for a degree aswell as running her own very busy sideline business.

Supermum if ever I saw one!!

Well done πŸ‘

23/05/2021
Reverse flys (seated)

One of the exercises I did yesterday as part of an upper body pull session.

This is a really small muscle group that often gets overlooked or forgotten about.

The muscles at the very top of your back, that sit behind your shoulders, effectively support your entire frame.

Lots of people focus on big pushes in the gym like chest press/shoulder press. Over working these areas will create imbalances that can lead to horrendous posture and consequently back and neck issues.

This exercise helps to pull your shoulders back and create a strong natural posture.

Choose a light/moderate weight and go for 3 sets of 12 reps with excellent form.

20/05/2021
Seated row

This is my client Linda

She lost almost 2 stone in 2019 and has been one of my most consistent clients since then.

Linda made key changes to her lifestyle to achieve her results and has never looked back.

She hits her step target most days, keeps her calories logged on myfitnesspal and does intense yoga 3 days a week on top of our twice weekly sessions.

Amazing effort from this no nonsense lady who is in fabulous shape in her fifties.

Proof that age is no barrier to fitness πŸ’–

Lorraine back in the gym with me after a year of personal training from home.One of my most loyal zoom clients over the ...
19/05/2021

Lorraine back in the gym with me after a year of personal training from home.

One of my most loyal zoom clients over the past year, this lady has retained a good level of strength.

I was excited to get her back in the gym and using a broader range of equipment!

Today we did a full upper body session that pushed the weights a good bit heavier.

We finished with some weighted core and planks.

It's great to be back πŸ’ͺπŸ’ͺπŸ’ͺ

Lorraine back in the gym with me after a year of personal training from home.

One of my most loyal zoom clients over the past year, this lady has retained a good level of strength.

I was excited to get her back in the gym and using a broader range of equipment!

Today we did a full upper body session that pushed the weights a good bit heavier.

We finished with some weighted core and planks.

It's great to be back πŸ’ͺπŸ’ͺπŸ’ͺ

Anne doing a plank for over 2 minutes as a challenging finisher to her workout this morning.A plank is one of my favouri...
18/05/2021

Anne doing a plank for over 2 minutes as a challenging finisher to her workout this morning.

A plank is one of my favourite exercises and the potential for improvement is huge.

An excellent way to tighten up the core whilst building full body strength and mental resilience.

Great work πŸ’ͺ

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12 Panther Drive
Glasgow
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Saturday 9am - 12pm

Telephone

07816599382

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Comments

Thoughts on vibration plates ? xx
This is her page xx
Bottoms up ! Lol
Aw man what have you done to me lol xx