Firstly we'll introduce you to the other athletes, we're all a friendly bunch of like-minded people, then we'll get started. Every session is different, with different goals and outcomes. However there are four main stages in a session and the general structure follows this format:

1. Warmup - get the blood flowing and the body temperature up to a ready state
2. Strength/skill - learn and practise a variety of useful movement patterns 
3. WOD - Workout Of the Day, can be anywhere between 3mins and 45mins
4. Cool down - appropriate recovery from the WOD

When time permits we also have 'Discussion Time'. This is where sit around the chalkboard and have a group chat about relevant health and fitness topics. Topics can be suggested by athletes and also presented by them if they wish!

Absolutely not! Getting you fit is my job, your job is to commit, show up, and do the work. In my years of experience I have trained all kinds of athletes, from Iron Man competitors all the way to the ones that have never lifted a weight or stepped into a gym before.

Yes indeed. There are multiple alternatives to each exercise that can accommodate a previous or a new injury. One of my most successful athletes came to me after a double shoulder operation and now he is lifting more than his body weight overhead.

I don't think of myself as a trainer because all a trainer does is train people. I identify myself as a coach, because a coach changes people for the better! But it's a two way street. If you put in the work I'll be there for you every step of the way guiding you in the right direction to meet your goals and get the results you want.

• "Abs are made in the kitchen"
• "Summer bodies are made in the winter"
• "Train well. Eat well. Sleep well. Think well."
• "Nothing great ever happens in your comfort zone"
• "When the elbow bends, the power ends"
• "If you want easy, go to Fitness First"
• "If it feels light, you're doing it right"