start to finish lady

Expect a workout tailored to your goals. Expect a workout that will grow with you. Your session may be weight resistance oriented with an emphasis on muscle building/fat loss, cardio-focused, or post-rehab, depending on what you’d like to achieve. Everyone will experience an increase in quality of life. Increased energy, efficiency and motivation.

If your goal is to be functionally fitter, you have come to the right place. Being functionally fit means that every physical task in life becomes easier—or attainable, such as running upstairs, picking up things in your home, or carrying your grandchild up the stairs to bed.

Your Session

We will start by reviewing your goals and past training experiences, answering any questions you may have, and arranging a consultation. We will listen to your needs to determine your current level of fitness, discuss the number of training sessions, set goals, and set time frames to reach your target. 

Your first training session will include a fitness assessment that will highlight your strengths and the areas that require attention. Depending on your goals, we will establish your starting point and measure your progress. This will take approximately 15-20 minutes. Now the training can start.

A typical session is friendly, professional and inviting. The length of your session will typically be one hour. An entire programme consists of several phases that will build on each other and gradually become more rewarding as your body develops.


Throughout your programme, we employ a system called Periodization. This method makes sure your body continually improves rather than adapting to the programme.

A typical 1-hour session may include a cardio machine warm-up for 5-10 minutes followed by dynamic stretching and training based on your set target. At the end of the session, we’ll do a cool down that consists mostly of static and Proprioceptive Neuromuscular Facilitation stretching or PNF.

A programme has a variety of phases and programme options. Each phase is based on of your strengths and weaknesses and will be used to shape your new phase / training programme. 

In Practice

Phase One – 1 to 3 weeks

Introduction to resistance training (also called the adaptation phase). During this phase, you’ll become familiar with the proper exercise techniques.

Phase Two – 4 weeks

This phase will be tailored to your goals. The real training begins, and progress accelerates.

Phase Three – Ongoing

Building on Phase 2, new exercises, rep and set schemes as well as changes in other variables designed to keep your body guessing and drive you towards new progress.

You Change Physically and Mentally

Our clients notice physical and mental changes very rapidly. Our monthly assessments will define in hard numbers the incredible progress that is achieved with personal training. At two or three months into the programme, the grand results occur.