Personal Training Can Take You to the Next Level

By on July 14, 2011

By Shawna L. Hamilton B.A.,BKin.,H.D –

My husband and I love training people and we especially enjoyed working with Cathy Duggan, whose story is covered in related article “Pursuing Your Passions at 50+”. Cathey was such a dedicated, courageous and motivated individual. Cathey’s level of determination coupled with her deep desire for success is exactly what took her to 4th place. We’re so proud of her accomplishment. Personal triumphs are a very rewarding experience aren’t they?

Cathey’s training schedule was both demanding and quite advanced. We devised a schedule that consisted of a periodized weight training regimen, which specified which body parts she was working and the sets and repetitions that she was to perform for each workout.

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Her cardiovascular training was varied between mode, time and intensity throughout her preparatory schedule. This typically depended on how her body was changing and where she stood in her weight loss. The entire training plan was organized over an 18 week period and for 6 days each week she weight lifted and did cardio. Two days each week, Cathey trained with either my husband Magnus or myself.

Cathey’s diet was divided into 3 phases. The first 4weeks was designed as an introductory, individualized meal plan for contest prep, the following 12 weeks had some significant changes made to complete her meal plan in order to be contest ready and the final 2 weeks, I changed her meal again to become very specific for the stage.

With all of this in mind, I can certainly imagine and definitely agree that it sounds quite complex and perhaps a little confusing as well, but it’s only to show the level of organization needed and the amount of expertise that should be applied to this level of fitness. It’s hard work but it always pays off. I am so happy to share with you and help to explain this incredible journey of a new and dear friend. Cathey’s novice category was “open” or in other words, women of any age could register. She stood alongside many women in their thirties. Her experience only proves that age is but a number. May she inspire and ignite a passion in you too!

For any fitness related question you may have, please drop me a line! We would love to hear from you! You can find us at:

Shawna is an experienced Professional Trainer, Nutrition Consultant and Homeopathic Doctor. She is the proud owner and operator of her successful mobile health and fitness business “On The Move.” Shawna is married and lives with her husband and 3 dogs in Toronto, Ontario.

About Shawna Hamilton

Shawna exemplifies fitness. Her positive attitude and natural zest for life are her greatest attributes and have everything to do with her success as a respected and recognized trainer within the fitness industry. For over 16 years, Shawna has taken pride in consistently motivating and inspiring her loyal clientele. She owns and operates a thriving mobile health and wellness business specializing in private fitness training, nutrition counseling, custom meal and supplement planning, Figure and Fitness Model competition prep as well as natural medicine. Shawna is married, planning a family and lives in Etobicoke with her husband and business partner and their three dogs. You will find her at:

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Personal Training Can Take You to the Next Level