The final countdown….

Well, he made it through the stag weekend - just! And with just days to go until the end of his PT training programme with Paul Rose, Ben is upping the ante in preparation for THE BIG DAY.

Spot the stag…

Checking-in with Ben just a couple of days after 'stags invaded Bournemouth' - he's, unsurprisingly, looking a little jaded. But Paul is quick to leap to Ben's defence and point out that, any fatigue is because Ben has just finished a CrossFit style workout - in PB-smashing time!

While other (saner?) stags might recover from a heavy weekend by hiding behind the nearest pot plant at work, with some fat coke and serious carbs, Ben had 'The Workout' to cure his ills.

The Workout sees Ben do 10 reps each of Barbell front squat press, Burpees (chest to floor), Wide pull ups and V press ups. As if all this wasn't enough, Ben then completed a 500 metre row (replaced with a treadmill sprint on the final round). He did 5 rounds as fast as he could.

Take a break

"That was a bit of a shock to the system after having a blow-out this weekend. I obviously had to have a couple of drinks as it was my stag weekend! Then the Saturday morning started with three bacon rolls to soak up the excesses of the night before….I think a bit of a detox is in order this week!" says Ben.

It's reassuring for us to hear that it's not just gym newbies who have the occasional 'relaxed' weekend, when it comes to diet and exercise!

"As long as you get back to the programme, I think it's important to 'let yourself go a bit every now and then," agrees Paul, "Otherwise it can all seem a bit endless."

Variety really is the spice of life…

…And perhaps key to a successful training programme too. It's important to keep a check on your workout and keep on challenging your body in different ways - otherwise it will just get used to doing the same old thing and reach a plateau.

"When I first started training with Paul I was seeing real improvements to my fitness, general strength and body shape - to avoid a plateau we decided to mix up the training - CrossFit style," says Ben.

The Fitness Society is not a CrossFit affiliated gym, but many of the Personal Trainers will adopt the philosophy and principles of CrossFit, where they think Clients will benefit.

So what is CrossFit?

"Put simply, CrossFit is a training regime that builds strength and conditioning through varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning. It won't specialize in one thing, but instead have the goal of building a body that's capable of practically anything and everything," Paul explains.

The training has really helped Ben progress. His PB has improved from 32.18 to 23.51 during the last few weeks of doing 'The Workout' featured. What's more, he's aiming to crack the sub 20 minute barrier next time! Watch this space…

For more information about personal training with Paul Rose please visit