WHY TRAIN WITH NICK?
After working in the corporate space for nine years I understand the importance of having a time efficient and effective training program. It is easy to fall out of a routine especially when the demands of work, travel and family life take over.
Having trained mostly corporates and business owners over the last ten years I have refined the training programs I implement with clients so that the maximum benefit is achieved in the shortest amount of time.
Body composition results are achieved by focusing on three main areas, resistance training, improving nutrition and increasing incidental movement throughout the day.
I work with clients from diverse backgrounds, including those seeking a total body transformation, hard gainers looking to build muscle mass, and individuals who have reached a plateau in their training or weight loss journey.
I also work with mothers wanting to return to pre-baby condition, retirees, marathon runners, club level or teenage athletes and clients recovering from stroke, cancer or auto-immune disease.
Initial Consultation
In the initial consultation, we’ll discuss your training goals and perform a movement screening to assess key patterns such as pushing, pulling, squatting, deadlifting, and rotating. If any dysfunction or pain is identified, we’ll develop a targeted plan to correct it, allowing you to train effectively and without discomfort.
We will also measure your strength on key lifts which will give us a base level to build on as you progress.
Nutrition Requirements
If required, we will review your current nutrition intake and make any adjustments necessary in order to improve your body composition. Two methods are used depending on your preference, daily calorie and macro targets or portion control of protein, carbs and fat.
Body Composition
We can either take skin folds or girth measurements to track your body composition progress.
The cost of training is $80 per session. For 2:1 sessions the cost is $55 per person, $110 total per session.
(Late cancelation fee applies to no-show or late cancellations)
For all enquiries please complete the contact form below.
Ongoing Progress
Training sessions
Your training results will be recorded after each training session. As you advance, the intensity of your workouts will gradually increase to avoid plateaus. This may involve adding weight, reps, or sets, introducing more advanced exercises, or incorporating different exercise combinations. Intensity will only be ramped up when you’re ready, ensuring steady and sustainable progress.
Nutrition requirements
In order to prevent your body composition changes from stagnating we can discuss the right course of action to take with your nutrition intake such as increasing or decreasing your calorie intake or portion sizes or adjusting your macronutrient breakdown.
Workouts to complete in your own time
If you have access to a gym or even basic equipment at home we can put together effective workouts to complete in between training sessions. Even basic body weight workouts in a confined space can be effective.
Body Composition retesting
As you progress we will retake your body composition measurements in order to track progress.
In addition we can also implement BioPrint which you can read more about here.
This is a list of questions and answers that I am commonly asked by clients
Yes. Weight training is the most effective way to achieve body recomposition which is reducing body fat and increasing muscle mass. Energy expenditure post weight training session will also be elevated compared with cardio.
During a calorie restrictive period you can lose muscle mass. Weight training will help preserve or gain muscle mass. Muscle mass requires more energy to stay alive which will increase your resting metabolic rate.
This depends on how far off your ideal body composition you are. If you have a long way to go, completing an extra 1-2 HIIT sessions per week can help create a further calorie/energy deficit.
I normally recommend at least 10,000 per day if you are wanting to lose body fat. With the increase of working from home, most people achieve well under this. If this is the case I recommend gradually increasing to 10,000 then reevaluating.
No. Women have only a fraction of the testosterone and growth hormone that men do which is required for building muscle. Men find it hard enough to add muscle.
No. New trainees can be sore from only small amounts of training. As your training progresses your muscles become more efficient at recovery. Even hard workouts may not result in lots of muscle soreness.
No. As your training becomes more consistent you’ll become more efficient at recovery.
During the initial session and consultation we’ll identify which exercises will work and those that don’t. Alternatives for most exercises can usually be found.
This will depend on your surgeon giving you the all clear and what exercises we can do safely.
I can liaise with your allied health professional to work out the best time to start and what exercises we can and can’t do.
No. Starting with a clean slate is a great place to start as you won’t have adopted any prior bad training habits.
No. I can guide you and recommend calorie and macro amounts but the best diet for you is what you can stick with long term and what works for you.
No, but tracking calories will make it easier to adjust based on how your results are going.
Yes. Cheat meals are a good way to help keep you on track as long as they are used properly.
The cost of training is $80 per session. For 2:1 sessions the cost is $55 per person, $110 total per session.
(Late cancelation fee applies to no-show or late cancellations)
For all enquiries please complete the contact form below.
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Online Programs
We have put together six online programs based on your desired body composition goals. We have designed a Starting Fat Loss Program, Metabolic Reset Program, Lean Muscle Program, Real Detox Program and Habit Transformation Program.
Online Coaching
For those of you who wish to work remotely I provide a fully tailored online program covering training, nutrition, Bioprint principles and accountability using your own online platform. Covering beginner, intermediate and advanced levels.
Templated Training Program
Select from a number of templated resistance training programs based on your prior training history. You’ll be able to record and track your own progress over 12 weeks or 12 months.
15 Home HIIT Workouts
15 minute HIIT workouts you can complete at home, outdoors or gym with little or no equipment. Both beginner and advanced workouts that will challenge you emailed to your inbox each week.
Recipe E-Books
Check out our range of monthly recipe e-books including breakfast, lunch, dinner, snacks, high protein, low carb, gluten free, dairy free and vegetarian recipes. Available on subscription or one off purchase.
FREE RESOURCES
Free Body Composition Program
Sign up for our free body composition program which covers 12 science backed sessions which you can implement to help improve your body composition. The 12 sessions are both in video and written format and you can cover the content at your own pace.
Sample HIIT Workouts
Download a free sample of our 15 Minute HIIT workout program. Both beginner and advanced workouts included. Workouts range from body weight, kettlebells, dumbbells, medicine balls and slam balls.
Warm-up Calculator
Prior to starting a weight training session it is important to acclimatise yourself to the weight you are going to lift. Click below to try out our five set warm up calculator
Calculate Your BMR
When working out your calorie and macro requirements you first need to work out how many calories you are burning during the day by calculating your base metabolic rate and then adding on any additional calories you burn during the day.
Portion Control
If tracking calories is too tedious a more simple way of controlling your food intake is by portion control. Download our simple portion control guide to protein, carb, vegetable and fat portions for each meal
Sample Recipe E-book
If you’re stuck for healthy meal ideas try our free sample recipe e-book which includes breakfast, lunch, dinner, snacks, high protein, low carb, gluten free, dairy free and vegetarian recipes.
Fat Loss Fact Sheet
Our fat loss fact sheet contains five areas that relate to improving your body composition that you need to consider such as training, calorie intake, incidental movement, sleep and gut function
Calorie Awareness
Whether your are wanting to gain muscle or lose body fat you need know the right amount of calories to consume. Once you know the amount of calories you should be consuming you then need to be aware of how calorie dense the food is that you are eating.
Exercise Demonstrations
Click below to view instructional diagrams and explanations on exercises for all different muscle groups.
Visit our free resources page for more video educational content and blog posts with the free resources page
About Nick Hall
I've been training with Nick for 2 years and he has created personalised workouts that challenge me. I’ve seen great results and feel stronger and more energised. Highly recommend if you're looking for a trainer who truly cares about your progress!
Nick worked helped my partner and I get in shape before our wedding. He was super easy to get along with, knowledgeable and flexible with fitting us for a few sessions each week.
I've been training with Nick for 1.5 years and have always felt safe and well-guided. It's a relief to come in without having to plan my training regime. Our 45-minute sessions are efficient and fly by quickly. Thank you for taking care of me and helping me feel stronger. I look forward to our next session.
I've gone to Nick for personal training for almost 2 years - could not rate him and his training style highly enough. Nick tailors training to really suit your goals and needs, and is genuinely invested in helping you achieve progress. On top of that he provides a motivating, supportive and positive environment to train in!
Trained with Nick for nearly 2 years in Port Melbourne - He’s an awesome trainer and really helped me gain strength and confidence. Would definitely recommend to anyone looking for a trainer in the area to help them achieve their fitness goals.
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