What sets me apart from other personal trainers and strength and conditioning coaches is a combination of higher education, top-tier qualifications, extensive experience, and a dedication to science-backed methodology. I hold advanced degrees and certifications in exercise science, biomechanics, and nutrition, going beyond the basic certifications that are common in the industry. My wealth of experience isn't just theoretical; it's also rooted in applied practice. I've worked with a diverse range of clients, from athletes to individuals requiring specialised rehabilitation, and I have well-established results to back my approach. Furthermore, I am committed to continuous professional development. The world of fitness and health is ever-evolving, and I make it a priority to stay up-to-date with the latest research and advancements. This ensures that my clients benefit from the most current, evidence-based strategies for achieving their fitness and health goals. My unique blend of academic knowledge, real-world experience, and a commitment to staying at the forefront of research makes me the ideal choice for anyone serious about improving their physical condition.

I serve a broad range of fitness enthusiasts, yet I excel particularly in a few key domains: Regaining Strength and Resilience: Grounded in the guidelines from the American College of Sports Medicine, I offer scientific methods to help you rebuild strength and resilience, particularly important if you're recovering from health or physical challenges. RLC Performance 12 - Week Signature Body Recomposition and Transformation Program: When it comes to complete body transformation, this is where I truly shine. I've meticulously designed these programs to balance muscle growth and fat loss, aiming for permanent changes rather than unsustainable results. Sports Performance - A Specialised Focus: Whether you're an athlete or a weekend warrior, my sport-specific, periodised weight training regimes have proven efficacy in amplifying sports performance. With a track record spanning over a decade, I've pioneered transformative change in the lives of countless individuals. Whether you’re seeking a radical body transformation or wanting to boost your sports performance, my programs are engineered for results that last.

The initial consultation is not just an introductory chat; it's a rigorous, science-backed evaluation designed to lay the foundation for your tailored fitness regimen. Here’s what you can expect: Phone Consultation: First, we’ll have a conversation to dive into your goals, where you currently stand, and where you want to be. I’ll ask about your previous experiences with fitness programs, challenges you’ve faced, and what’s worked or hasn’t worked for you. This will help me understand your journey and ensure that my program aligns with your needs. Program Introduction: I’ll introduce you to my program and the science-backed approach I take. This includes an overview of the methods, training philosophy, and the unique elements that make this program effective. We’ll explore whether it’s a good fit for your goals and expectations, giving you clarity on what to expect in terms of commitment, structure, and progress.

Yes, but the amount of muscle you can build over 12 weeks depends on your starting point. If you’re a complete beginner or have taken a significant time away from training, you’ll likely see a greater change in your muscle mass. This is because the program provides a very new stimulus, to which the body adapts quickly. The longer and more consistently you train, the closer you move to your ‘genetic potential’, meaning you need to train harder and for longer to achieve the same rate of muscle gain. However, it’s still more than possible to gain muscle in 12 weeks, especially alongside my expert coaching and guidance, I will push you to your physical limits and help you achieve your potential.

This completely depends on your starting point and how hard you are willing or able to go. The heavier you are to begin with, the higher your initial weight loss is likely to be, compared to someone starting at a relatively low level of body fat. How much fat you lose also depends on the size of the calorie deficit you create, which depends on your lifestyle, preferences and time frame. For instance, if you have a very busy lifestyle that means you can’t perform much additional activity outside of your gym training sessions, there is a limit to how far you can cut calories without sacrificing health. Therefore, you may need to accept a slower rate of change than someone who has a lot of free time to perform extra activity such as steps. However, based on my extensive data, statistically, the majority of my clients lose at least 10% of their total body weight in their first three months.

This completely depends on the individual; your gender, genetics, diet, training, and recovery play an important role in building and maintaining muscle mass. If you have never resistance–trained before, you will likely find that you make significant gains in your first three months of training. The longer you train, the rate is likely to taper off. Typically, after an individual has reached a healthy body composition, I would program for a muscle-building phase, with a predicted rate of change of 0.25-0.5% of total bodyweight increase per month.

Yes, it’s more than possible to lose fat and gain muscle at the same time, achieving what is often referred to as ‘body recomposition’. This change is due to the combination of a calorie deficit to reduce fat stores alongside a training plan that signals to the body to retain muscle. Because most of my clients are new or intermediate to resistance training or have not trained to the same intensity as my programs, many increase their level of muscle mass alongside losing fat.

This depends on how many times a week you like to train, how much time you have available and your goal. For the vast majority of clients, two to three weekly sessions is the sweet spot, as this allows us to target each muscle group two to three times, which is optimal for muscle gain as this allows us to accumulate sufficient training volume to stimulate change.

This depends on your goal, preferences and lifestyle. In most cases, we encourage clients to obtain most of their food intake from high-quality, single-ingredient sources, such as lean meats for sources of protein, lots of green fibrous vegetables and healthy fats, like nuts, avocado or olive oil. This is because such foods not only improve multiple health markers, such as blood pressure, cholesterol, and insulin sensitivity, they also enhance satiety, energy levels, hormonal health and nearly every other physiological process. However, I also appreciate that my clients are not robots and that they have lives. This is why I work with each client as an individual with unique commitments. While some sacrifice may be necessary to achieve your goal, I will work with you to find solutions and strategies that work for you.

This completely depends on your starting point. If, for instance, you start at a relatively low level of body fat (anywhere between 15-20% for men or 20-25% for women), you may want to continue your training in a muscle building or maintenance phase, where you set performance and physique goals. If you start with more weight to lose, 12 weeks may not be enough time to reach a healthy body composition. In this case, you may need to continue your training until you reach your goal.