Personal Training
Do you feel that a lack of confidence, motivation, injuries or a health condition holds you back from exercising?
Would you like to get fit but don't like the gym?
Would you like to be trained by someone who will support and encourage you every step of the way?
If you answered yes to any of the questions above then a Personal Training plan could be the ideal solution for you. For many people, embarking on an exercise programme is a daunting prospect. They know what they want but are unsure how to achieve it.
Personal Training outside of a gym environment provides you with a bespoke physical programme, designed to meet your specific needs and preferences, along with the expertise and guidance of a fitness professional. Furthermore, everything you need for your training is brought to you; in an environment that feels safe and comfortable, along with the support and encouragement you need to achieve your goals. I believe that good Personal Training goes beyond your physical training sessions, with nutritional guidance, goal setting and motivational coaching. I coach my clients to embrace a healthier diet, and hold them accountable for achieving the goals they set themselves outside of our training sessions.
Personal Training Provides...
- A full Health and Fitness Consultation carried out prior to programme commencement
- Bespoke 60 minute personal training sessions, delivered in the comfort of your home, the privacy of my home-based studio, or in the convenience of your workplace, or in the great outdoors!
- Resistance Training including free-weights, cables, resistance bands, mat-work and suspension training
- Cardiovascular training including High Intensity Interval Training, Rowing (Concept2 Rowing Machine), boxing and outdoor running
- Flexibility Training including stretching, Yoga, Pilates and stability ball work
- My promise to train alongside you during your sessions - if you are doing 20 burpees, so am I!
- Nutritional guidance and coaching
- Your own 'Client Pack' - your personalised folder of nutrition, fitness, and coaching documents
- Access to my online Personal Training Library
- Goal setting and accountability reminders
- Access to my group Pilates & Yoga Classes
Pilates & Yoga
Yoga and Pilates focus the mind and breath to powerfully strengthen the body, decrease tension, and lead to improved mobility, strength, balance and flexibility.
I teach a fusion of Modern Pilates, Classical Hatha and flowing Vinyasa Yoga; adapting and modifying exercises to meet the needs, physical abilities and experience of each individual client. For those who wish to discover the power of traditional Yoga, I also teach meditation and pranayama (breath work) and - where desired - will happily share spiritual insights from ancient Yoga texts and philosophy
Benefits of Pilates & Yoga
- Strengthens muscles and bones
- Relieves tension and eases pain, particularly in the back, neck and shoulders
- Addresses underlying structural imbalances in the body
- Increases mobility, flexibility, posture and movement quality
- Supports improved sleep patterns & weight management
- Improves lung function & breathing
- Increases blood flow and improves circulation
- Tones and elongates the body
- Prevents cartilage and joint breakdown
- Relieves stress and aids relaxation
- Improves focus and concentration
- Energetic Vinyasa Yoga contributes to your aerobic fitness
- Meditation and breath-work ease anxiety and support your ability to mindfully connect with the present moment
Group Pilates & Yoga Classes
Group Yoga Class
12-1pm every Wednesday at The Watlington Club
Combining classical Hatha and flowing Vinyasa Yoga, this class focuses on developing flexibility and physical strength, synchronising movement with breath, and fostering a mindful sense of calm.
The class commences with pranayama (breathwork) and meditation, before moving in to seated stretches and the yoga asanas (physical poses), and closes in savasana (relaxation).
Limited to 10 participants, this class provides the perfect setting to delve deep in to your personal practice. Suitable for those with some previous experience of Yoga. Due to the nature of some of the poses, this class is not suitable for pregnant women or anyone with restricted mobility or high blood pressure.
Group Pilates Classes
Every Thursday at Lewknor Village Hall
Modern Pilates is based upon functional stability, postural alignment and core stability. It provides a clinical and contemporary approach to the original work of Joseph Pilates to fit with modern research, with a heavy influence from physical therapy and bio-mechanics.
5.25pm-6.25pm: Intermediate/advanced class, suitable for those with previous experience of Pilates who are confident in the fundamentals of Pilates and who are looking for a more physically challenging class. This class will explore intermediate to advanced level poses and is therefore not suitable for beginners, pregnant women or anyone with restricted mobility or high blood pressure
6.30-7.30pm: Mixed abilities class, suitable for all levels of experience.
Health Coaching
Health Coaching is a holistic approach to achieving complete health. In addition to considering nutrition and fitness goals, health coaching considers all aspects of your life in order to identify any other obstacles which may be preventing you from achieving complete health and well-being.
What is a Health Coach?
A Health Coach is a non-judgemental, supportive mentor and wellness authority who helps their clients to gain clarity on their goals and embrace positive food and lifestyle changes.
Health Coaches tailor individualized wellness programs to meet their clients' needs. As a Health Coach I support and empower my clients to take responsibility for their health, and provide them with the tools to achieve their self-directed wellness goals.
I will help you create a completely personalized 'roadmap to health' that suits your unique body, lifestyle, preferences, and goals.
Your Six Month Health Coaching Programme
Your private Health Coaching programme consists of 12 sessions, precisely two per month, over the course of six months. Each session is approximately 50 minutes long and can be conducted in-person, via Skype, or over the phone.
Over these six months we work together to create the goals you set into existence for yourself and your life. The Institute for Integrative Nutrition has shown that when people build new habits over a period of six months they are able to sustain those habits in the long term. A six month programme therefore, not only allows for positive new habits to be learnt but enables these habits to become a permanent feature of your life.
During our sessions we will determine what goals you want to achieve and formulate attainable action plans. I will support you by providing guidance, encouragement, and holding you accountable to your word. Since most of this program occurs outside of our sessions, namely your everyday life, the results are really up to you!
I am passionate about the power of Health Coaching. If you have tried short term diets or training programmes you will know that the impact is temporary; you return to previous behaviour and habits soon afterwards. The value of the six month programme is that it fosters a long-term behavioural change, the benefits of which last a lifetime.
What my Health Coaching clients say...
"Nicky is a brilliant health coach. She has helped me to change the way I live my life... "
"My wellbeing is that of a different person to who I was a year ago..."
"Nicola is caring, encouraging, hugely inspiring and gives 110% for her clients. I would recommend Nicola to anyone who really wants to make a life change."
"I no longer use food as a reward or as something to comfort myself with. I eat to be good to myself. My body is finally reflecting my inner strength."
"Nicola is able to provide me with the comprehensive programme I was looking for covering the physical, mental and spiritual aspects of life. I have thoroughly enjoyed the sessions she has carefully devised and have seen tangible benefits in many areas of my health. I really cannot recommend her highly enough ..."
To see more client reviews, please look at my reviews page.
