Everybody is built differently, with unique genetics, joint mechanics & body composition. My 1-to-1 coaching will give you the undivided attention you deserve, including appropriate intensities & loads and exercises bespoke to your goals, so you can just show up and train with complete confidence in blocks of 8 weeks.
In commercial gyms and fitness apps, everyone follows the same programmes regardless of their gender, weight, exercise history, or general health. After our initial (free) consultation & assessment session, the intensity or load, tempo, reps, sets & rest times of individual exercises are all tailored to meet you where your at now, physically, mentally & sometimes emotionally too.
You will learn how to squat, hinge, push, pull & lunge safely and control your core relative to your height & current weight, protecting your back, hips, ankles and shoulders from excessive wear and tear. You'll hear me say 'all joints through their full ROM' a lot!
Slowly but progressively improve your muscle tone and/or size, bone density & ligament & tendon strength at the appropriate 'tempo' relative to the weight you're lifting. Increasing the lean mass (muscle) on your body is essential to having a healthier body composition also. But don't worry, you won't 'bulk' or become 'jacked' unless you intend to train x5 times a week!
Slept poorly due to young kids or menopausal symptoms? Feeling stiff from travel? Picked up a niggle on your weekly jog. I'll adapt your session, so you still get a great workout without over-stressing that area. Every 4–8 weeks I'll also alter the stimulus each muscle group is experiencing by changing the exercise(s) for that part of your body to continuously stimulate muscle growth & better Oxygen use.
As a self-employed dad with two kids under 10 I know the daily stressors of life. As we work together 1-1, I'll begin to understand what makes you tick & what doesn't, when you feel more energised & want to push it, or when you just want to sit on the stationary bike & have a chat!!
Before doing any exercise, we will meet for a thorough consultation around your exercise history & goals & current lifestyle & nutrition habits. We will also complete a short Movement Screen & Body Composition scan on an Inbody scale. If we have time, we can also do a short taster of a typical session with me. We will need between 60–90mins for this session & it's completely free!!
If you feel comfortable you will simply remove your shoes & socks and stand on an Inbody scale holding a small handle out in front of you. The aim is to get baseline data on your current weight (kg/lbs), muscle (kg), fat (kg/%), BMI & Visceral fat (cm2) with the aim to improve each measurement specific to your priorities while working together. We will retest you every 6–8 weeks.
I will lead you through a series of non-strenuous movements across your whole body to see how freely you move before I make your programme. You will Squat, hinge, Push, Pull, Lunge & complete x3 Core simple endurance tests.
(Optional) If you want, we can also do a short 10-minute fitness test to check your current cardio & strength levels including testing your Core & Ab endurance. If we are at my place, I will show you my home studio/equipment & demonstrate how a typical session would look like.
Sessions take place in my private home studio space on the edge of Wandsworth Common, at your home, or outdoors on the Common itself all year around if needed!
Prefer to train alongside your spouse/partner or a friend? 2-to-1 sessions allow both of you to receive dedicated coaching & individualised exercise cues while sharing the cost.
Meet at your home or visit Colum at his home studio off Wandsworth Common to have an open conversation around your exercise & nutrition history & priorities, and complete your Body, Move & Work baseline assessments above. This session should take between 60-90 mins to complete everything above.
