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Snippets from the Inbox
"I have really enjoyed working with Tracy over the past couple of months. I think of myself as fairly fit but have found the numerous top tips that Tracy suggests have really had an impact on my overall fitness and my shape! I also find the food diary a good discipline and support to help me focus on what I am actually eating with more accuracy. I have been training with my pal which has been fun and Tracy's 'mates rate' make it affordable and sustainable as a long term fitness and lifestyle support." - Jill, January 2012
"Getting into a pair of trousers that have gone nowhere near me for two years is proof enough that you have had an effect..." - Alf, September 2011
"I wanted to say how much I enjoyed our years training together. You have left me with an ability to keep ticking over myself. I am still running a couple of times a week and sometimes as much as four... I made up a little circuit like we used to do at Inverleith Park. You really helped me through an exceedingly challenging time of life and have created a person who now willingly loves to run for 40 minutes, which I never would have thought possible before." - Laura, March 2011
"My sessions with Tracy showed me what I needed to be doing to make the most of running (including strength and stretch exercises). With the Heart Rate Monitor and accompanied running sessions I learnt so much and have improved the efficiency and enjoyment of my running. I'll be back regularly for sure so as to maintain and improve my fitness, strength and of course waist line." - Mark, September 2010
"Thank you for your excellent support. It was a huge benefit working with you, not just in getting me in shape for the pro-am challenge (I certainly learnt to bounce well and no injuries!) but also for giving me some structure to keeping myself in shape and eating well generally. Your determined, focussed, firm but empathic approach really worked well and I wish you and your business every success!" - Steve, Festival Cup polo team, August 2010
"Tracy’s tag-line is ‘get fit and enjoy it’ and it’s definitely how it works! After ‘promising myself’ to get into some exercise for ages but never quite getting round to it, this was definitely the best plan. Four months later and I’m amazed to find myself signing up for a 10k run (previous form wouldn’t have taken me much farther than the bus stop). The weekly sessions are always so much fun and loving the hula hoops!" - Leila, July 2010
"As an overweight and unfit 40 something I knew I needed to make some big changes. My partner was keen to try a personal trainer, and although not particularly struck on the idea, I said I would give it a go. I was dreading it. I don’t like being told what to do. Never have. Never will. That whole “get down and give me 20” drill sergeant thing was not going to bring out the best in me. I was expecting a mammoth clash of wills and of course the inevitable failure. Tracy could not be further removed from this stereotype. She has a brilliantly empathetic approach to exercise, and I find myself responding very positively to her instruction and guidance. Already I feel fitter, happier, and healthier and I’m really enjoying myself." - Sarah, June 2010
"I have achieved one of my big goals! At climbing my climbing buddy is very light, so belaying me was very hard for him. He has to be attached to a sandbag so that he doesn't take off when he is lowering me. There is only one sandbag heavy enough to make up for our weight difference, until last night, when he was saying that I have lost so much weight that belaying me is easy and he can use the lighter sand bags :) I am very happy! Thank you!" - Kris, February 2010
"If you find yourself stuck like I did in an 'excercise rut' not getting any stronger or faster Tracy can provide you with a wealth of advice on both health and fitness, After a few sessions with Tracy I now feel I have the equivalent of a 'fitness toolbox' I can pick and mix dependent on my mood and most importantly free time." - Lynne, December 2009
"Thanks Tracy! I am enjoying it all so much, I never thought I'd say that about exercise!" - Jess, October 2009
"I have been training with Tracy for the past three years. In that time she has helped me become fitter, healthier, reshape what I eat and when and I have lost weight into the bargain! More importantly, she helped me through some tough times by keeping me exercising, which gave me the mental and physical strength I needed.
Tracy is brilliant at motivating me - without her I would not make it out of the door to exercise! She is excellent at finding out what makes you tick and making you feel good about the progress you are making.
I need variety in exercise to keep me interested and Tracy is a skilled and experienced trainer who knows so many different and fun ways to help you get fitter and healthier. Go on give her a call, you won't regret it." - Satwat, June 2009
"I came to Tracy will the goal of passing the police fitness assessment, which I had already failed. Tracy helped tremendously and was a wealth of knowledge. She pushed towards my goal and always had faith in me which helped my confidence along the way. Thanks for all your help, I don't think I would achieved it on my own" - Danielle, Feb 2009
"Thank you for all your help Tracy, we have only been working together for a few weeks and I have already reached my goal in considerably less time than I had expected. I am delighted with the results and I now have a new goal that I am excited about working with you to achieve." - Julie D, August 2008
"We have been working out together now for about nine months and I have learned so much from you regarding health and fitness. You have been a real inspiration to me and have guided me along my fitness journey. Thanks to you, I really enjoy exercise and feeling good about myself. See you soon." - Debbie, June 2008
"I have been seeing Tracy for almost a year. The hour passes very quickly as the sessions are always varied and fun. She is a great source of information and advice on both diet and exercise and most importantly I can fit into my jeans again... Many thanks!" - Ruth, June 2008
"I wanted a flat tummy... or at least get rid of the jelly belly. A challenge that you took and made happen... Thanks for all the creative, interesting and downright hard work ways you have found to flatten me down!" - Julie A, June 2008
"I used to be slob, vegging out and eating junk, whereas now I have a new life full easily accessible healthy alternatives. I no longer eat microwave meals at 11pm and look forward to my food which is mainly vegetable based. The exercise plan has pushed me in new directions, and I have discovered I enjoy running, which I had never really tried before. I have even taken part in a couple of races and found I was fitter than I thought!" - Andrew, March 2008
"I had two goals, to improve my fitness and fit into my old jeans. With Tracy's help I have run a 10km in 65 minutes and am wearing those jeans, thanks Tracy!" - Colette
"I would like to thank you for your hard work and your sound advice. I feel better now about myself than I have done for a long time and I feel I now have the confidence to do things on my own. Before I would never have had the confidence to go out and just pound the streets. Your dietary guidance has helped a lot too, so thank you once again." - Richard
"Tracy provides and all round, flexible programme of fitness. I feel stronger and more energetic..." - Margaret
"Thank you so much for last night. I really did enjoy the session and got such an awful lot out of it. Best of all - I slept like a baby last night!
I often tell people about you. I start off by saying that personal fitness instructors are like those make-up ladies in department stores - scary and a bit intimidating. However, every now and then you discover someone really special. Well, you are the really special personal fitness instructor!" - Suezi
"I am much stronger, despite having a lung disease. If I hadn't been seeing Tracy on a regular basis, my lung function would be deteriorating and I would have increased in weight. Tracy has given me the motivation and tools to overcome my resistance to exercise!" - Frances
"I really enjoyed Monday's work out and indeed all of our sessions, I have learnt so much." - Sue
"Definitely have improved fitness levels, actually enjoying the exercise and even going for runs on my own as well!" - Lucie
Testimonials
"Want to beat the blues and get fitter and stronger into the bargain?
I contacted Tracy in November 2010, partly to help manage depression and partly to build up my fitness levels. The results are impressive – I sleep better and get healthy endorphin highs from aerobic exercise. And despite being a petite little thing, I have toned up and firmed up body; my husband enquired recently about the disappearance of my jelly belly.
I really liked the discipline of working with Tracy. She’s clear that you’ll get results if you put the effort in, with her role being to devise a programme that suits your fitness goals and dovetails with your other commitments. I got sent off to do three cardio and three strength sessions per week. And to keep a food diary. In a world where I co-ordinate the rhythms and routines of three young children, it was a really big psychological relief for me to have someone telling me what to do. Knowing that Tracy was going to be assessing my progress kept me going; without such structured input I’d never have seen through the early days of this fitness regime.
I persevered, thanks to being committed to five sessions with Tracy. I deliberated over my diary, sorting out when I could fit in an aerobic session, how best to work strength sessions around the kids. For the first time in a long time I prioritised something for me and liberally used Tracy’s name as justification. ‘Does Tracy Griffen say you have to do that, Mum?’ became a popular refrain in our house. ‘She did’, I’d reply as I counted out another ten Swiss ball squats.
Tracy got me to do things I wouldn’t normally have considered. She got me running which was a little unexpected but has been very rewarding. And hula hooping. At the end of the day, Tracy has given me a fitness platform from which to move forwards. It’s been great for both for my physical and my mental well-being. Beats counselling any day for mild depression." - Dr Hazel, May 2011
Tracy Griffen: Makes the impossible possible and the possible probable.
"I am man of 46 who had done very little exercise in recent years and this not only gave me a huge weight problem to deal with, it was also having a very detrimental effect on my health with heart and blood pressure problems.
The cards left by Tracy outside her studio advertised 'get fit and enjoy it'. I looked on her website and felt that this may be the answer. The internet is full of information on diet and fitness but I needed information and exercise tailored to my needs. A phone call a few days later and our first meeting
showed I had made the right choice. Tracy was in no way judgemental of my situation and provided great advice on diet, and a stretching and exercise program I could easily follow in my own time.
After four weeks the results spoke for themselves and I had made a great start in losing weight and getting into shape. Tracy supplied support and encouragement and built on her program each week that I saw her. I highly recommend Tracy as a Personal Trainer who sees your goals as her goals." - Alastair C, January 2011
"If you find yourself stuck like I did in an 'excercise rut' not getting any stronger or faster Tracy can provide you with a wealth of advice on both health and fitness." - Lynne, December 2009
"Show her a pair of of old jeans you want to fit into, and she'll get you back into them..." -
Harpers Bazaar, March 2008
"Great news for anyone who hates gyms, mirrors and lycra. Griffen has ways to make your muscles work" - Scotsman Newspaper magazine, September 2006
Pulse Magazine
August 2009 - 'Heart of the Matter', Tracy's first article for Scotsman Publications Pulse magazine (opens in a new window).
Click here to read testimonials from Tracy's boot camp
Harper's Bazaar Magazine
March 2008 - Tracy nominated as one of the "Six of the Best: Body Trainers" in the UK
Click here to read the article in a new window.
Finalist Young Business of the Year
Award 2007
Scotsman Newspaper
June / July 2006 - Tracy trained Scotsman newspaper magazine editor, Alison Gray resulting in a feature article in the Scotsman Magazine.
Click here to read the article in a new window.
September 2006 - Tracy interviewed for a feature article on Winter Fitness in the Scotsman Newspaper.
Click here to read the article in a new window.
The Fitness Diaries
Tracy trained the publisher of Bite magazine, with an ongoing journal 'The Fitness Diaries' published monthly in Bite from June 2005 onwards:
Reproduced with kind permission of Bite.
June 2005
"Would you like to get into shape for the summer but have no spare time?"
When I read the above advert, it sounded right up my street. So, over the next three months (and in the interests of journalism) I'm committing to following the 'Fitness With Tracy Griffen' programme. You, dear reader, get to read all about my success or failure.
What most attracted me to Tracy's programme is that it's tailored to the individual. We all know that you can lose weight by eating less and exercising more, yet many of us fail to reach our goal. This is partially because we have our individual weaknesses, chocolate and alcohol being just two I'll admit to.
My initial consultation involved me keeping a food diary and alcohol audit so that Tracy could assess my habits. My diary revealed some good things and some bad. Generally I make good food choices and enjoy exercise. However, I tend to eat late at night and my body has become used to the low impact exercise I do.
Together we set a simple goal: to get into my old jeans. Tracy suggested a 6 week time frame. She also recommended that I work on two specific things to start with. Firstly, eating more earlier in the day and less towards the evening, with no snacking after 9pm. Secondly, to shake up my exercise routine by running and swimming smaller distances and increasing the speed. These two simple changes should assist will burning fat and becoming leaner.
I left my first session feeling that the initial changes Tracy asked me to make were very achievable. I am writing this article mid May, so that gives me five weeks. We're meeting on a weekly basis over the coming weeks, so next month I'll update you and let you know whether I am into those jeans!
July 2005
As regular Bite readers will know I have committed to the Tracy Griffen fitness programme for 3 months. My goal is to get into my old jeans within the first 6 weeks so what have I achieved in four?
Tracy has tailored my programme to fit my lifestyle. In her initial consultation she looked at my habits via a food and alcohol audit and suggested that changing two would see fast results. Firstly I was to eat earlier in the day and banish my bad habit of late night snacking, specifically I was to not eat anything after 9pm. Secondly I was to do 3 sets of 20 mins of high intensity cardio 3 times a week.
I have changed my habit of late night snacking and have become a herbal tea jenny, sipping away on peppermint, nettle or fennel. This has made me feel far less sluggish at night and in the morning and has been a very good habit to break. I have also tried to do the 3 sets of cardio. It's not too much to ask is it? A weekly consultation with Tracy has kept me motivated as have some frantic texts (Q: I have severe munchies, what do I do? A: unsalted popcorn; Q: Do I have to run tonight? A: Think how good you'll feel in 20 mins))
The result: after 4 weeks my clothes are looser and my overall fitness level is a lot better as my metabolism is working faster. In fact both mentally and physically I feel stronger, more capable and far less stressed! People have commented that I look well and my boyfriend says my bum is definitely smaller!
The main benefit of the program is that it is specifically designed for me and I have constant access to professional advice. As for those jeans? Watch This Space!
August 2005
I have been following the Tracy Griffen fitness programme for precisely two months. This page has the title Mind, Body, Soul. Using these headings, I will tell you how the programme has affected me.
Mind - Two things have been key here. Firstly, motivation A weekly session with Tracy has kept me on track. It ensures that I am doing the exercises properly and thus getting the maximum benefit from them. Nothing beats one to one tuition and constant access (via phone, text, email) to expert advice.
Secondly I have changed my habits. I now eat the bulk of my food earlier in the day which means I am more likely to burn the calories. Alcohol has been a tough one but once I realised how many calories I have to burn after a drink before I start to burn fat, I got a wake up call.
It's a psychological thing! You can change if you want to!
Body - I am leaner, more toned and my fitness levels have improved dramatically. I can now exercise practically every day and I no longer feel achy or tired. I regularly run and swim as well as doing yoga once a week and trying to walk and cycle more. I also follow Tracy's strength and stretching programme which involves abdominal exercises, lunges, squats and weights. Basically I am doing more exercise than I would have thought possible two months ago.
Soul - I feel tons better. I realise that diet and exercise are long term, lifestyle changes. We really are what we eat, and if you fill your body full of nutrients not only do you perform better but you feel better all day everyday. Life becomes less stressed and more relaxed and you start to appreciate the important things more New age pyschobabble it may be, but it beats sugar cravings and hangovers!
Result? Yes, I can fit into my old jeans! More news next month…
September 2005
When I signed up for my fitness with Tracy Griffen programme 3 months ago I expected to lose weight, tone up and become fitter and I have indeed achieved all these things. However, I think it is also important to emphasise what I have gained over and above this and the lifestyle changes I have experienced.
When I started the programme I thought I ate quite well and was relatively fit, however, with hindsight I now realise that I was inconsistent with my eating and exercise. Exercise is now part of my life. I start to miss running if I haven't been out for two or three days, and once you regularly exercise you naturally think more about what you eat and drink. So, for example, I don't drink too much on a Friday because I now like running on a Saturday morning. I also eat lots of fruit and complex carbohydrates like porridge and muesli because I know they will give me energy for my lunch or teatime run. And you have to drink plenty of water.
As a result my PMT is significantly better, my hair, skin and nails are noticeably better and mentally I am more alert and less stressed. I also feel physically stronger and am able to fight off colds etc more easily. I don't get over tired when shopping or running around town and I generally have more energy and a more positive attitude towards life and all it has to offer.
And lastly my friends have started to follow suit. Two have started running, one has taken on her own west coast based fitness trainer and my sixty six year old mother phoned me this weekend to tell me she has joined the local gym!
All the above alongside a weekly consultation and updated exercise programme from Tracy has ensured that I keep motivated. If you would like to change your life for the better, contact Tracy.
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