MMy aim is simple: I want to help my clients reach their goals as quickly as possible, so my training sessions and nutritional advice have been developed to deliver the maximum ‘bang-for-buck’. And just as my clients rightly have high expectations of me, I equally have high expectations of them.
It’s crucial to establish where training should begin based on what you need to do to achieve your goals, then reassessing progress at specific intervals. This gives you fullest understanding of how far you have come – and how much work is still to do. I find this approach empowers clients to take ownership of what they do outside of the gym, while allowing me to take full ownership of what they do inside.
My sessions tend to incorporate a significant focus on compound movements that recruit two or more joints, in order to provide the greatest possible stimulus for positive change. And rather than leaving a session with that ‘broken’ feeling, you should feel like you have taken a step closer to achieving your goal.
Having served nine years in the Royal Marines Commandos – including four years as a Physical Training Instructor – the most valuable skill I learned was the ability to perform at a high level whilst under duress. This is essential to preserving life in a military setting, but the ability to maintain form and posture when fatigued is also vital to achieving optimum results in training, so this is something I introduce early on.
Sessions are always meticulously planned with the end goal in mind and tailored to the individual. I find this not only ensures the client obtains results faster, but also ensures that a trusting professional relationship develops from the outset.
To achieve maximal results – whether that be fat loss, muscle/strength gains or optimal performance – it’s important to adhere to the training principle of progressive overload; i.e. give the body increased stimulus each time you train. This strategy ensures the body receives enough (good) stress to create a positive change.
Put simply, this means consuming a balanced diet rich in foods that suit your needs. The best nutritional strategy for you will depend on your goal set and your body's unique chemistry. As a starting point, avoiding foods that are processed or refined will take you a long way towards achieving optimal digestive health and performance.
Aim for 35 ml per kilogram of bodyweight a day. Failure to suitably hydrate can have dramatic effects on how we perform normal daily tasks – so the ability to train and create the changes we are working towards is severely impaired by inadequate hydration. To put that in context, a hydrated individual can perform up to 50% better than someone who is dehydrated.
If you do not get adequate sleep, your body will not recover and repair and from training – simple. Some people require more rest than others, but it is generally accepted that you need between 7-9 hours per night for optimal recovery. Missing sleep can have a massively detrimental effect on performance levels – a feeling I know all too well from my time in the armed services.