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.
I have three main areas of focus, resistance training, improving nutrition and increasing incidental movement throughout the day.
I have also trained clients from a variety of other backgrounds such as mothers wanting to return to pre-baby condition, retirees, marathon runners, club level or teenage athletes and clients recovering from cancer or auto-immune disease.
Initial Consultation
Training Goals
During the initial consultation we will discuss your training goals. This can range from improving overall body composition, increasing muscle mass, increasing strength or training for a specific sporting event.
Movement screening
In the initial consultation we will analyze your key movement patterns which are push, pull, squat, deadlift and rotation. Any dysfunction or pain that is identified we can then put in a plan to correct.
Strength testing
During the movement screening we will also measure your strength level of the key movement patterns. This 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.
To book a consultation or for more information complete the contact field below:
Ongoing Progress
Training sessions
Your results of each training session will be recorded. As you progress, your training sessions will become more intense in order to prevent stagnation. This can range from increasing weight, reps or sets, moving onto more advanced exercises or combining different combinations of exercises. Progression and increasing the intensity of workouts will only happen when you are ready.
Nutrition requirements
In order to prevent your body composition changes from stagnation we will periodically adjust your food intake. We can also provide you with recipe e-books which contain breakfast, lunch, dinner, snacks and dessert options. Recipes contain calorie and macro breakdowns and contain high protein, low carb and vegetarian options.
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.
I have also trained clients from a variety of other backgrounds such as mothers wanting to return to pre-baby condition, retirees, marathon runners, club level or teenage athletes and clients recovering from cancer or auto-immune disease.
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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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.
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.
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!
Nick is an incredibly knowledgeable trainer . I arrived with a super high heart rate, back issues and auto immune problems and 8 months later I am the healthiest and strongest I have been. Nick connected with my physio about my back and had an in depth chat with me about my goals and issues. This is the first time I have exercised routinely and not been injured or had my auto immune responses triggered. My heart levels have improved dramatically and every week I felt massive improvements to my strength and health. Nick is generous with his time and knowledge, he gave me workouts to do at home during the week and workouts to do through the lockdowns. Also it's just super fun, I look forward to going every week and laugh my way through or debrief/vent. I have never committed to an exercise routine until now. And I hope to continue these habits in London! Miss ya Nick! Send me a workout 💪💪
Nick is an exceptional trainer with a friendly demeanour and down to earth to nature. Nick caters for clients at all levels of fitness. His in-depth knowledge of the fitness industry coupled with his expert nutritional advice really achieves results. Nick helped me to achieve a level of strength which I thought would be impossible. So whether you're a beginner or more advanced, Nick will help you achieve the shape and strength and meet/exceed your overall fitness goals. I highly recommend Nick as a PT. He is also very reliable and trustworthy.
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