Mandy Gardiner

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 1^st 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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