Coach Led Classes
I am a firm believer that coaching is the absolute key to success in training. All of my classes are semi-personal coaching. I will demonstrate and explain all exercises in depth during a class and spend ample time with you one to one during a class to ensure you are practicing good form on different exercises.
The importance of this is second to none when it comes to injury prevention and enabling progression. Something as ‘simple’ as a pushup or a squat can take weeks or months to master, but I will be there to provide alternates, regressive or progressive to allow you move forward successfully in your training and core movement patterns.
Progressive Overload
The Key to a successful training programme –
Progressive overload is a key training principle I use in all strength and HIIT classes to ensure regular attendees are achieving optimal results.The principle of progressive overload allows for us to work out at a certain intensity, recover and adapt to that load then increase the load on the body the following week through a mix of weight, sets, reps, time under tension, reduced rest or training frequency. All of the classes are in 4-5 Week increasing intensity blocks with the last week including a deload of intensity before starting the new block. Let me take the thinking out of your training.
OUR CLASSES
FS1
Functional Strength 1 is a total body resistance training session. In FS1 we cover ‘Push’ and ‘Quads’. Push in the fitness world generally refers to upper body push muscle groups (Shoulders, Chest & Triceps). All of these muscle groups are targeted in FS1 with at least one upper body compound movement covered (Push-ups for example), A compound movement is where you use multiple muscle groups at the same time during a movement. Quads – We work the quads (front of upper leg) and calves (back of lower leg) in FS1 also using compound movements like Squats and accessory work like Calf Raises & Lunges for example also. Generally we use some isometric holds in our sessions also to help build strong ligaments, tendons and fascia.
FS2
Functional Strength 2 is a total body resistance training session. In FS2 we cover ‘Pull’ and ‘Hinge’. Pull in the fitness world generally refers to all upper body pull muscle groups (Back, Biceps, Traps). All of these muscle groups are targeted in FS2 with at least one upper body compound movement covered (horizontal rows for example) a compound movement is where you use multiple muscle groups at the same time during a movement. Hinge – We work the Hamstrings (back of upper leg) and Glutes in FS2 using compound movements like Deadlifts and Romanian Deadlifts (RDL’S) for example. Generally we use some isometric holds in our sessions also to help build strong ligaments, tendons and fascia.
Abs & Glutes
Abs & Glutes is a focused training session covering all areas of the barrel of the core including, lower and upper abdominal, obliques, lower back and transverse abdominals. We cover all surrounds of the hip including glutes, abductors, adductors and hip flexors also. It is both a bodyweight and resistance training (bands and weights) session depending on ability. We use a mix of concentric (active shortening of muscle under tension) eccentric (lengthening of muscle under increasing tension) and isometric (holding tension in a certain range of motion focused on building tendon, ligament and fascia strength along with muscular strength and endurance)
Greenzone
GreenZone is a low intensity steady state cardio session also known as ‘LISS’. In this session we aim to have a constant sub-maximal work effort for the entire session with minimal rest. The focus in this session is management of your effort to maintain a constant pace of work without crossing into a pace that will essentially mean you run short of breath (moving toward or hitting your lactic threshold). In the gym we can guide you on what this should look like on a heart rate monitor (watch or chest strap) during a session so you can keep a close eye on it, or, alternatively we use what is called the RPE (Rate of Perceived Exertion). We use a scale of 1-10 to determine your perceived effort with 1 being absolute minimal effort and 10 being a full sprint effort. The aim in GreenZone is to keep under a maximum of 7 for the entire session aiming for somewhere in the range of 4-7. In this area of perceived effort you should be able to hold a conversation easily without having to stop talking to breathe more. So feel free to chat away to each other as you work through this session also 😉 GreenZone work is key to building a solid aerobic base of fitness.
Core & Cardio
Core & Cardio – High-Intensity Interval Training (HIIT) for Strength and Endurance. Join our Core & Cardio class, a dynamic High-Intensity Interval Training (HIIT) session designed to push your limits and build total-body strength. This invigorating workout combines bursts of high-intensity cardio exercises with controlled, low-intensity core movements for maximum effort production and core stability. Each session alternates between heart-pumping cardio intervals to enhance cardiovascular fitness and focused core segments to strengthen and tone your midsection. Whether you’re looking to boost endurance, improve core strength, or burn calories efficiently, Core & Cardio offers a balanced and effective workout for all fitness levels. Perfect for those who thrive on variety and enjoy pushing themselves, this class will leave you feeling empowered, energized, and ready to conquer your fitness goals.
Mum & Baby
Reconnect with your body and bond with your baby in our Mum & Baby Fitness classes, specially designed for new mums and their pre-walking little ones. This welcoming, supportive environment allows you to rebuild strength, improve flexibility, and enhance overall fitness through safe, effective exercises tailored for postnatal recovery with a fully qualified Pre & Post Natal Coach. Each session focuses on core stability, pelvic floor strength, upper and lower body conditioning, and gentle cardio, with adaptations to suit all fitness levels. Babies remain close to you throughout the class, whether engaging in gentle interactions or relaxing in their pram or on a mat. Meet other mums, boost your energy, and regain confidence in your body, all while enjoying quality time with your baby. Perfect for mums from 12 weeks postnatal onwards, regardless of fitness background.
Yoga for Sports
Unlock your athletic potential with Yoga for Sports, a focused yoga class designed to complement your training, enhance mobility, and accelerate recovery. Tailored for athletes of all levels, this session targets key areas like flexibility, balance, core strength, and mental resilience. Through dynamic stretches, deep breathing techniques, and mindful movement, you’ll improve joint mobility, prevent injuries, and reduce muscle tension. Whether you’re a runner, strength trainer, or sports enthusiast, Yoga for Sports helps you achieve greater body awareness and flexibility, supporting peak performance and quicker recovery. Ideal for anyone looking to improve their range of motion, reduce stiffness, and build a resilient, balanced body.
Hatha Yoga
Hatha Yoga – Cultivate Balance, Strength & Inner Peace. Experience the timeless practice of Hatha Yoga, a gentle yet powerful class that focuses on uniting breath, body, and mind through traditional postures (asanas) and breathing techniques (pranayama).Designed to improve flexibility, strength, and mental clarity, this class emphasizes alignment, mindful movement, and relaxation. With steady, deliberate poses and breathing practices, Hatha Yoga provides a calming, restorative experience that promotes physical wellness and emotional balance. Perfect for practitioners of all levels, whether you’re new to yoga or looking to deepen your practice through a foundational, meditative approach.
