About

SERVICES &
FITNESS PROGRAMS 

Let's do this and make a positive change

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The next step is to have a friendly chat face-to-face with me, this takes approximately 60 minutes

We will talk about your exercise history and what you want to achieve in fitness.

 

A body assessment to calculate your health levels will define the correct nutritional layout and training programme for you.

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Ready to get started? Just fill out the online consultation form and I'll be in touch as soon as possible.

The next step is your nutrition

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There is nobody like you, so why not be the best version of yourself

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A tailored nutrition plan which you create and enjoy has a higher chance of succeeding. Before you start your nutrition regimen, get to know your body shape.  People are born with different inherited body types composing of their skeletal frame and body composition. Most people are unique and of a different variation of each body type: Ectomorph, Mesomorph, and Endomorph. For your body shape, here's the four-step process which will aid you to achieve your food plan.

Step 1

First, a set of measurements will be carried out (as seen in the video). I can determine your body fat percentage, height, weight, and circumferences from this information, alongside blood pressure and heart rate measures.

From these measurements, I can calculate your healthy body fat percentage and predict how long it will take you to achieve the healthiest version of you. Moreover, I will set out monthly body fat per cent loss targets to motivate you to achieve this goal.

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Step 2

From your previous measurements, your individual daily macronutrients (calories, fats, carbohydrate and protein) will be calculated for your body shape. 

This information will be sent to you directly by email once you purchase a four-pack of personal training or more. You will also receive a 100 recipe book (PDF) and a set of 10 minutes easy to understand videos on conducting your healthy diet.

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Step 3 

All this information will be placed into the phone application MyFitnessPal. MyFitnessPal is a simple and easy way to track your daily food intake.

You will also be able to add me as a friend on MyFitnessPal to check your daily nutritional intake. Therefore, Paul will be able to give you updated advice on your personal nutrition plan.

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Step 4 

Once you have started tracking your food, you can book an additional nutritional consultation for 30 minutes. I will provide you with a three-day analysis of your food tracking diary in MyFitnessPal and any further changes that need to be made.

 

All nutrition advice incorporates government save guidelines from The Eatwell Guide NHS.

The next step is your exercise plan

If you are a complete beginner or have not conducted any exercise in a while, body conditioning will suit you

BODY CONDITIONING

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How can body conditioning benefit you? Just imagine you cannot build a skyscraper without a good set of foundations. No matter how fit you are, the body still needs to be conditioned from the complete beginner to a trained athlete, exercises need to be carried out correctly to get the most benefit from your training routine. I have placed together a personal approach to learning six different movements which will help you in everyday life to feel strong, happy with your image and to push you to your next step.

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Paul at Infantry Training Centre 2017

You will start building your foundations with programme one; this is where you will get personal instruction on how to carry out the five different movements (seen below); each exercise is progressed and tailored to each individual. All the exercises have been based on your everyday movements for example; -

  • Picking an object off the floor

  • Pushing an object

  • Pulling an object

  • Sitting up 

  • Being Static

A survey was carried out within the British Army Infantry Training Centre from April 2016 to April 2017 (Paul was a part) to stop new army members from being injured throughout basic training. The results were outstanding, by carrying out strength and conditioning exercises for a duration of five weeks before moving onto more robust physical training, there was an 80% drop in injuries from the years before. 

Based on these results body conditioning is intricate, before jumping straight into high-intensity classes, strength training or endurance activities take on body conditioning first. This will give you a lower chance of being injured, these movements carried out over a set period will make you feel more confident in moving to your next step in exercise.

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Picking an object off the floor - compound movements

The beginning stages of picking an object off the floor is starting with the squat exercise. The squat is also used by the military to strengthen and align the body. Seeing above is the progression starting with sitting to standing off a chair. To regress the exercise a supported squat is a fantastic way to start.

Squats are extremely good for toning the legs, bum and activating the body core.

Once you have mastered supported squats, half squats is the next stage and then moving onto full squats with weight. Next you will progress onto other exercises;-

  • Lunges

  • Calf raises

  • Mountain climbers

  • Romanian dead lift

  • Dead lift

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Pushing an object

Pushing an object is common in everyday life for example; - pushing the door, a pram or may be a trolley round the supermarket. A progression is a hand release push-up starting on the knees and slowly straightening out the body over time.

Another great exercise is a shoulder press and tricep extension, starting with a light object to build up and tone up the upperbody.

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Pulling an object

The opposite is pulling an object. This is another wonderful way of exercising. Bicep curls and bent over rows are ideal for toning off your arms and back.

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Sitting up and twisting

Sitting up is definitely a common movement, we do this every time we get out of bed in the morning, then we twist left or right depending on what side of the bed we are getting out of.

Why not bring this movement into your exercise routine Paul will show you the correct way to carry this out, by bringing in exercises for the whole centre of your body.

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Being Static

Starting from the knee supported plank holding a static position is a great work out for your body core. Once you are ready to progress you can move on to the full plank and the side plank.

The next step combines physical activity a minimum of 3 days a week. Incorporating key sections of the components of fitness

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Employing the key components of fitness into your exercise routine will aid you to look and to be the best version of you.
 

The components of fitness will be tailored to your fitness level, and you will be coached by me through the whole process. Giving you confidence to carry out exercise in your own time.
 

To help you through this process once you are exercising on your own you will be using an amazing tool, the Do Fitness application. If you reach your target body fat percent you will be issued a new high level programme once every 8 weeks, building up your fitness level.

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ONLINE TRAINING SOFTWARE
 
I use cutting-edge personal training software by PT Distinction, this software is everything you would ever want. It's the highest-rated personal trainer software across Trustpilot, Capterra, and Get App, and the winner of the "best of" badges in the personal training software industry 2018

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EVERYTHING YOU NEED IN ONE APPLICATION

This software can be accessed by an app on your phone or through your home computer. The software can help you interact with me in the best way with; - Assessments, coaching, training programs, communication, habits, tracking, exercises technique coaching. On your phone you can access high-quality videos for each of your exercises and written coaching points, you can also keep your trainer updated with direct messaging and updating time, reps and sets throughout your workout. 

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SOFTWARE INTEGRATION WITH LEADING TRACKERS

PT Distinction integrates My Fitness Pal, Fitbit, MyZone and more to enhance your coaching and help you guarantee results.