Mandy Gardiner

Mandy 1

Mandy at the end of 20 weeks.

Em’s Power Cookie Cardiovascular Finalist 2014

Horleys Overall Body Shape Change Finalist 2014

Diamond Mine Overall Entrant Finalist  2014

Personal Trainer
Di Lauder

Excerpts from Mandy’s report written by her personal trainer:

Category 1 – Best Overall Body Change
Wow Mandy has shrunk 2+dress sizes, is leaner, toned looking healthy and happy.

  • Mandy put on nearly 1kg of lean muscle and lost 10.6kg of weight.
  • That is around 14% of positive body composition change including reducing deep body fat nearly 9%, gained 4% further bone density and also gained 2% lean muscle.
  • Real age test – Mandy is now is impressively 17 years younger after 20 weeks.
  • Mandy lost over 1 metre off her girth measurements, losing a whopping 102cm.
  • Mandy is over 12% smaller everywhere. Including 14% off arms, over 12% off chest, 10% off both shoulders and hips, 16cm or 17% off her waist, an 26cm or 22% off abdomen
  • Sum of 4 skinfold measures see skinfolds down 8.6%.
  • Mandy can do 30 press-ups 17 of which are full previously 3 from knees.
  • Prone hold time is 855% better that’s 2.5mins longer, wall squat is 653% better 3.5mins longer and Mandy is 800% stronger at 1min crunch tests – strong is the new skinny!

Category 6 – Best change in Cardio Fitness
Mandy is noticeably fitter, as shown in the testing, please refer to the cardio charts for detailed results.

  • BP has dropped from high 140/106 to normal 119/86
  • Resting pulse is 23% lower
  • Queens step test showed an improvement from poor to good
  • VO2 maxi from the Rockport 1.6km walk test improved from VO2 of 25 average to 39 excellent that was an improvement of 46% fitter and nearly 2.5mins faster to complete the test.
  • VO2 testing via life fitness treadmill saw an improvement of nearly 20% with measures of VO2 at 31 ‘fair’ improve to 37 ‘ very good ‘
  • Mandy knows she is fitter/faster getting around her Queenstown Hill walk on time trial 58% faster in 20 weeks from 90min to now 52mins…48mins shaved off …a huge difference.
  • Mandy had started a run improvement program at week 15 and meet the criteria of managing 8km’s at the end of 20 weeks. Mandy  is now training for her 1st ever half marathon…. A long term dream on her bucket list.
Client Self Ratings Start Finish Change
Happiness[i] (1-10) 5 8 60% happier
Body Image[ii] (1-10) 1 6 500% better
Stress[iii] (1-10) 5 3 40% less stressed
Sleep (hrs per night) 5 6 20 % better
Sleep (wakings per night) 2.5 2 20% Sleep deeper
Motivation 1 7 600% Heaps more motivated
Pain levels esp back 10 1 90% better Virtually pain free
Fitness 1 7 600% Feeling fit getting run fit now
Energy levels 1 10 900% Bring it on lots++
Strength 1 8 700% strong
Headaches average week 7/7  and 2xday 1/7 600% improved
Impedance Scales Start Finish Total Change % Change Healthy Range[i]
Weight (kg) 84.8 74.2 -10.6 -12.5%  
Body Fat % 43.4 34.9 –8.5% -8.5% 19-28
Body Fat (kg)[ii]  
Lean Muscle % 26.8-31.3[iii]
Lean Muscle (kg)[iv] 45.0 45.9 +0.9            +2%  
Bone % 5.2-5.9[v]
Bone (kg)[vi] 2.5 2.6 +0.1 +4%  

 

Cardio vascular Start Finish % Change Healthy Range
Blood Pressure (mm Hg) 140/106 119/86 120/80 +/-10
Resting Pulse (beats per minute) 79 bpm 51 bpm -22.8% better- 60-80[i]
Queens College 3 minute step test Start Finish % Change Healthy Range
Pulse at 15sec 147 120 +18.4% fitter [ii]
Rating POOR GOOD
Rockport 1.6km walk testTested: Track Start Finish % Change Healthy Range
VO2 (ml/kg/min) 25.2average 36.96excellent VO2 +11.7 ml/kg/min 46% fitter 27+[iii]
Strength Test Start Finish Total Change % Change Healthy Range
1 Minute push-ups 9 knees0 full 30 (17full +13 knee) +21 +233% stronger  
Prone hold max time (min:sec) 18 sec knees 2 min 52sec(1min 1 sec full) +154 sec longer +855.5% longer  
Wall squat hold (min:sec) 32 4 min 1 sec +209 sec +653%  
1 min crunches (fingers to knees) 3 27 +24 +800% more  
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mandy before

Mandy at the start.

Mandy week 11

Mandy’s growing smile – week 11

mandy in blue

Mandy now