Training systems and sessions delivered

As a qualified Personal Trainer, it is important to know what training systems are needed in the clients training sessions in order to achieve particular goals. This could be from hypertrophy training for building muscle, to interval training for weight loss. An important aspect of all training is core strength and stability training. This is included in all Personal Training sessions.You choose: Indoor or outdoor. At your home or in the park.

Please be aware that I may not have the available timeslot that suits your availability. Each Client’s session is for 60 minutes with an allotted 30 minutes travel time before and after. I will do my best to accommodate your requested timeslot.

  • Personal Training

    achieve your goals by combining exercise and nutrition

    Personal Training

    Personal Training

    If you haven’t been to the gym because you’re over-weight, shy, embarrassed or simply just don’t know what you should be doing then hiring a Personal Trainer maybe the answer you are looking for.

    Personal training sessions can take place in your own home, or if you prefer, out in the fresh air near your home, work or local parks. Your sessions will be tailored to best suit you, taking into consideration your abilities.

    Sessions will constantly change using anything from bodyweight, weights to boxing gloves and pads etc. Sessions are progressive and will be designed to work you at your current fitness level and move you onto the next level.

    If you’re currently training and want to refresh your program, or are looking for a change of programme, then give me a call, book some sessions and I will help you establish your goals, design a bespoke workout programme that suits you and your abilities.

    After an initial consultation your fitness programme will be designed specifically for you, once I have identified your likes, dislikes and more specifically your goals. I will combine different training methods and styles into your programme to suit you, enabling you to feel comfortable and enjoy your sessions.

    Initial and regular body stats will be taken every 4 weeks in order to monitor progress throughout your programme to ensure that you reach your goals and to keep you focused.

    Delivering

    • Personal Training sessions (1-to-1)
    • Single, paired or group training sessions
    • Nutrition and Weight Management advice
    • The correct and safe way to lose weight
    • Personal Training in your home environment

    Benefits

    • Helping you to set and achieve your goals
    • Greater motivation, accountability and commitment to achieve those goals
    • Quality of exercises. Performing the correct exercises to gain the best results
    • Tailored programmes to suit your ability, available time and goals
    • Progress is monitored and fine-tuned where needed
    • Helping you overcome obstacles/barriers that prevent you from achieving your goals
    • Improve sports specific performance
    • Preventing the possibility of injury
    • Avoiding busy, overpriced and unhygienic gyms
    • Personal Training – Locations

      Personal Training – Locations

      1-to-1 Personal Training sessions tailored to your specific needs

      It’s not always convenient to travel to your gym for a Personal Training session. You might travel far or even might not feel confident about going to the gym. These are all barriers that prevent some people who want to get fit and healthy from becoming fit and healthy.

      The beauty of having a Personal Trainer is that I will travel to you. It could be at your local park, somewhere near your place of work or even at your home.

      There’s really no set rules for where and at what time you train. It could be a morning, early/late afternoon session at your local park or after you finish work. As long as it’s within reason it shouldn’t be a problem.

      Give me a call and we can discuss your options to get you started.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses and time per session based on the extra distance travelled. Contact me for more information.

  • Interval Training

    boosting your metabolism and burning those calories

    Interval Training

    Interval Training

    Interval training is a popular form of exercise that combines two of the most effective fat-burning methods.

    The first is high intensity interval training (HIIT), which pushes the body to maximum effort to achieve muscle fatigue and maximum oxygen use in a quick burst. The harder muscles work, the more oxygen they require. Working your body close to its VO2 max triggers the afterburn effect, where the body continues to consume oxygen (and burn calories) up to 48 hours after the workout (it takes approximately five calories to consume one litre of oxygen).

    The second method is interval training, which alternates periods of intense effort with periods of moderate-to-low intensity effort. Interval training boosts metabolism significantly longer than a steady workout of equal or even greater length (for example, a 20 minute workout of alternating high/low-intensity periods burns more calories than a 20 minute workout of steady intensity). Interval training also builds lean muscle tissue faster than steady state training.

    By combining the above two principles, my programmes can maximize fat-burning and muscle-building potential through significantly shorter workouts. HIIT maximizes increased metabolic rate, optimizes muscle building and muscle retention during fat loss, and increases calorie burn during and after workouts.

    Benefits

    • Burns calories effectively over a short period
    • Great workout for those who don’t have the time for 1 hour sessions
    • Burns more fat during repair phase (24 hrs after)
    • Stronger, healthier and more efficient heart and lungs
    • Equipment is not always necessary to engage HIIT
    • Lose weight (fat) and not muscle
    • Increases your metabolism to increase fat burning during rest days
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Core Strength & Stability

    work your core to improve posture and reduce injury

    Core Strength & Stability

    Core Strength and Stability

    Core strength and stability relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement. The diaphragm is the main muscle of breathing in the human body and so breathing is important in providing the necessary core stability for moving and lifting.

    Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tension is usually made unconsciously and in conjunction with a change in breathing pattern.

    It is commonly believed that core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as lifting heavy weights. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain, poor posture and lethargy.

    Benefits

    • Providing support for your lower back
    • Flatter stomach and tight waistline
    • Greater inner strength
    • Improved form when performing exercise
    • Improved posture and stability
    • Preventing the possibility of injury
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Sports Specific Training

    training to improve your performance in sport

    Sports Specific Training

    Sports Specific Training

    Sports specific training can help improve strength, flexibility and stamina to improve performance in your specific sport.

    e.g. Increasing arm/shoulder strength for tennis playing or improving strength and core stability providing better balance when playing golf.

    The stronger and better conditioned your muscles are, the better performance in sport you will have. This will help you achieve your sports goals.

    Benefits

    • Improved performance in your sport
    • Gaining a competitive edge
    • Increased acceleration and power
    • Improved endurance and ability to recover from training and competition
    • Increased flexibility, agility and strength
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Freestyle (Circuit Based)

    quick high intensity workouts that will tone your body

    Freestyle (Circuit Based)

    Freestyle (Circuit Based)

    If you want to take your workout to the next level but aren’t sure how, Freestyle training is a training session you really should try, using new and exciting equipment and methods.

    Rather then using conventional workouts you will be educated in different training styles to create a buzzing workout environment.

    As well as challenges, group training sessions, gym floor training and 1:1 sessions which bring enthusiasm and passion to their workouts, Freestyle sessions are designed to work with kettlebells, weights and TRX body weight stations and lots of other gym equipment.

    Benefits

    • Burn a high amount of calories in a short amount of time
    • Improved cardiovascular fitness
    • A challenging, quick, intensive short workout
    • Improved functional, core and explosive strength
    • Reduction of injury
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Home Sessions

    avoid those busy sweaty gyms and train at home

    Home Sessions

    Home Sessions

    Personalised fitness programmes delivered to you at your home. This could be in your living room, garden, garage or local parks/recreation grounds. Ask yourself this…

    1. Am I finding it difficult fitting exercise into my busy routine/lifestyle?
    2. Do I never have enough time to make it to the gym?
    3. Am I not improving at the gym when I do go?
    4. Am I losing interest in exercise and feel stuck in a rut with my current exercise routine?
    5. Do I want a better body for the beach or my wedding?
    6. Do I prefer exercising at home or outside rather than in a stuffy gym?
    7. Would I like exercise to be more fun?

    If you answered Yes to any of these questions, I can help you with my personalised home fitness programmes.

    Each programme is tailored to your age, ability and health and fitness goals. I’ll come to your home, work area or local park/recreational ground along with all the equipment you might need. I will create a home fitness programme specifically for you that will make your workouts fun and also make you reach your goals.

    Give it a try. What have you got to lose (apart from lbs).

    Benefits

    • Save time and travelling to your local gym
    • Avoid paying those expensive gym memberships
    • Train in your own home or local environment
    • Avoid embarrassment by exercising without an audience
    • No distractions or busy peak times for equipment
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Outdoor Sessions

    all the benefits of training, with fresh air and scenery

    Outdoor Sessions

    Outdoor Sessions

    Research suggests that most of us spend 90% of our time indoors. The human body and mind was never designed to spend 90% of its time secluded from the outdoor world, it’s not right.

    Those who train outdoors experience higher levels of the post exercise chemical called endorphins. Their main role is to act as natural pain-relievers and to produce a feeling of well-being. This feeling of well-being is to make the body crave it again and therefore exercise regularly.

    Fresh air is refreshing, invigorating and much better than recirculated, air-conditioned stuffy gym air. Fresh outdoor air has been linked to reducing stress, decreased anxiety, improved sense of well-being, increased alertness and a lower resting heart rate. Exposure to the outdoors helps boost serotonin levels. Serotonin helps you feel calm and alert.

    Vitamin D is produced within the body when exposed to sunlight. Vitamin D helps promote the absorption of calcium, provides strength to bones and boosts the immune system.

    Outdoor training allows you to perform exciting exercise routines which are not possible in most gyms.

    Benefits

    • Cleaner, fresher air going into your lungs
    • Feel more energetic, alert and less stressed
    • Changing scenery, locations and faces
    • On good days you might even get a tan
    • 100% cheaper that signing up to a gym
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Nutrition Advice

    guidance on what and what not to eat

    Nutrition Advice

    Nutrition Advice

    Becoming fit and healthy isn’t just about lifting weights or being able to run 5 miles without stopping. Fitness and a healthy diet go hand in hand. Nutrition plays a huge part in increasing the efficiency and productivity of your training session. This includes the type of nutrition, the amount of each macronutrient needed before, during and after exercise, is dependent on a number of factors including the type of training, the intensity of your training, the duration and the number of times you workout during the week.

    Therefore training like there’s no tomorrow and failing to pay attention to your dietary intake will definitely prevent you from achieving those results you’ve always dreamed of. Initially, the best practice is to perform a body analysis, body stat measurements, advice on carbohydrates, proteins and fats and the effects they have on your body.

    Benefits

    • Knowledge and understanding of how your diet effects your training
    • Knowing what to cut down on and what to increase in your diet
    • Knowing the truth about fat vs carbohydrates
    • Diets don’t work. Understanding food does
    • Reduce the risk of diabetes
    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.

  • Health Assessment

    an MOT for your health and well-being

    Health Assessment

    Health Assessment

    Having a health and fitness MOT is not something many of us think about. When we decide that we want to get a bit fitter and healthier we just tend to buy our training gear, pop on the headphones and away we go. Little do we know that this could be potentially dangerous to us.

    There are 2 main reasons to have a health and fitness MOT prior to beginning to take part in exercise/training:

    1. Ensuring that you are physically ready to undergo the additional stress on the heart, lungs and joints.
    2. Getting a benchmark of your current health, fitness and body measurements in order to monitor progress.

    For someone who hasn’t performed any vigorous exercise in years and who maybe overweight, a sudden jolt of exercise could be potentially life threatening for them. That person may have underlying health conditions that wouldn’t take the additional strain of vigorous exercise. Conditions such as:

    1. High blood pressure (hypertension). This can lead to Coronary Heart Disease (CHD) and is on the increase in the UK.
    2. Obesity. This condition is brought on by lack of exercise and poor diet (mainly high carbohydrate intake and lack of quality protein and fat in our diet).
    3. Diabetes. In many cases diabetes is brought on by the over consumption of carbohydrates, in particular sugary drinks, sweets, processed foods etc. The body isn’t designed to cope with this increase of sugar in the blood and therefore is unable to produce enough insulin to level the blood sugar out.

     

    What’s Involved

    For each of my Clients I perform a consultation prior to arranging the first training session (45-60 minutes health and fitness assessment). During this consultation I perform the following:

    Questions & Answers

    1. Training Goal: Finding out what is your goal, what barriers you have, the importance of it etc.
    2. Working Life: What kind of work stress do you have, free time etc
    3. Diet and Nutrition: Your current eating habits, types of foods, quality and amounts etc.
    4. Exercise: What exercise you currently do and how many times a week etc.

    Body Stats

    1. Blood Pressure: Depending on the readings this could be an early indicator to having high blood pressure in which case I would refer you to your Doctor.
    2. Weight/Body Fat %: Having these before any exercise begins is a great way of letting the Client see weight loss over the coming weeks.
    3. Waist, Hips & Arms measurements: Another great way of tracking progress during your time training with me.
    4. Water %: We all need water but the majority of us don’t drink enough. I can advise you on your current fluid intake.
    5. BMI: Particularly used for those Clients wishing to lose weight. This reading will place you in the appropriate category.

    As mentioned before, all of the above body stats (and more) are performed during your initial training session before any exercise is performed. Then every 4 weeks I will perform the exact same measurements so that we can chart your progress and amend your programme accordingly if required.

    This is a great way to keep you motivated and focused towards achieving your goals.

    • Training Methods & Advice – Locations

      Training Methods & Advice – Locations

      Wherever I go, my knowledge goes

      Location doesn’t matter when it comes to Personal Training sessions that use various training systems/methods such as:

      Training Methods & Advice

      • Interval Training
      • Core Training
      • Sports Specific Training
      • Freestyle Training
      • Home Sessions
      • Outdoor Session
      • Nutrition Advice
      • All tailored training sessions and programmes will include particular types of training (listed above) depending on your goals regardless of the location.

      Areas Covered

      • North Down and Ards Peninsula
      • Bangor, Groomsport, Donaghadee
      • Millisle, Ballywalter, Greyabbey
      • Carrowdore, Loughries, Newtownards
      • Crawfordburn, Dundonald, Comber
      • NB: I may travel further afield that’s not listed above (within reason). This will require an additional small charge for travel expenses per session based on the extra distance traveled. Contact me for more information.