For many, the path to healthy weight loss feels like an uphill battle, but one personal trainer from Cheshire is proving that with the right mindset and movement, transformation is possible. Steve Chaney, a 37-year-old from Frodsham, knows this struggle all too well, having faced weight issues since his youth.
From School Struggles to Fitness Freedom
Growing up in the 1990s and early 2000s, Steve recalls a time before widespread awareness of nutrition, noting that school dinners lacked healthy options and physical education focused heavily on team sports. He explains that PE lessons often prioritised naturally athletic students, leaving those like him with little support. 'There was no education around the benefits of strength training and how to do it,' Steve tells Metro. 'I felt there was a culture of nurturing the gifted, but minimal help for those who struggled.'
By age 18, his self-esteem had plummeted due to his weight, leading to a pivotal moment of realisation. 'It was an accumulation of always being put down and losing belief in myself—not just physically, but professionally too,' he says. 'I was fundamentally unhappy and hugely lacking confidence.' This epiphany sparked his fitness journey, where he discovered a passion for exercise that eventually led him to become a personal trainer and owner of Elysium Personal Fitness Studios in Cheshire.
A Philosophy of Movement Over Appearance
Steve emphasises that his approach isn't about achieving a certain look but fostering a sense of freedom through movement. His mantra, 'movement is freedom,' encourages clients to view fitness as a way to enhance life's adventures by caring for their bodies. He draws a parallel to financial freedom, stating, 'Many strive for financial goals, yet don't invest the same effort into their health.'
In today's era, where weight loss injections and quick fixes can pose risks, Steve advocates for sustainable methods that prioritise strength and health over thinness. He believes it's crucial to offer accessible, healthy solutions for those starting or returning to fitness.
A Beginner-Friendly Home Workout Plan
We asked Steve for his recommended home workout, designed for beginners or those resuming exercise after a break. This 25-minute routine includes a warmup, workout, and cooldown, requiring only dumbbells and a kettlebell. Steve advises, 'It's better to use lighter weights and practice getting the full range of movement correctly before increasing weights.'
Warmup (5-7 minutes)
Start by raising your heart rate with 2-3 minutes of activity like running on the spot, skipping, or jumping jacks. Then, activate key muscles with these exercises:
- Glute Bridges: Lie on your back with knees bent and feet flat. Push through your feet to lift your hips, squeezing your glutes and engaging your core. Hold briefly, then lower. Repeat 10-12 times.
- Side Planks: Lie on your side, propped on your elbow under your shoulder. Raise your hips off the floor and hold for 30 seconds per side.
- Shoulder Taps: In a straight-arm plank, tap each shoulder alternately while maintaining stability. Do 8 taps per side.
- Body Weight Reverse Lunges: Step back into a lunge, bending both knees to 90 degrees. Return to start and alternate sides for 8 reps.
- World's Greatest Stretch: From a plank, step one foot forward outside your hand, raise the opposite arm, and rotate your torso. Hold, then switch sides. Do 5 per side.
- Inchworms: From a plank, walk your feet toward your hands, then walk your hands back out. Repeat 6 times.
Workout (15 minutes)
Set a timer for 15 minutes. At the start of each minute, complete one exercise in order, aiming for 10-15 seconds of rest before the next minute. Use light weights or body weight if new, and challenge yourself with heavier weights if confident, but never compromise form.
- Single Dumbbell Suitcase Lunges: Hold a dumbbell in one hand and lunge back, keeping knees at 90 degrees. Do 6 per side, then switch hands.
- Bent Over Row with Dumbbells: Hinge forward with soft knees, pull weights to your abs while squeezing shoulder blades, and lower. Repeat for 12 reps.
- Kettlebell Swings (or Body Weight Squats): Swing a kettlebell from between your legs to chest height by driving hips forward. Do 15 reps, or substitute with squats.
- Press-ups: Perform 12 reps, or use an elevated platform or wall if needed to maintain proper form.
- Double Dumbbell Thrusters: Hold dumbbells at shoulders, squat until hips are below knees, then explosively stand while pressing weights overhead. Complete 10 reps.
Cooldown (3-5 minutes)
Finish with static stretches targeting calves, hamstrings, and quads. Effective options include:
- Kneeling hip flexor stretch
- Standing calf stretch
- Pigeon stretch
This workout embodies Steve's belief in sustainable fitness, offering a practical way to build strength and confidence without the pressure of rapid weight loss. By focusing on movement and health, beginners can embark on a rewarding journey toward better well-being.
