An exclusive in-person, 1 to 1 coaching course for gym beginners that you won’t find anywhere else on (or off) the Isle of Man.
For a gym newcomer, I really do understand that the gym can be a scary and intimidating place.
Without expert knowledge on how everything works there can be major degree of overwhelm.
Have you ever joined a gym, received a 30/60 minute brief induction of machines which all seem alien, and then left utterly bewildered about what to actually do on your next visit?
If so, is it understandable that you feel reluctant to step foot in that gym again!
You haven’t even been given a fighting chance!
If this sounds familiar, then the ‘Energise Graduation Programme’ is perfect for you!
This is an exclusive in-person, 1 to 1 coaching course for gym beginners that you won’t find anywhere else on (or off) the Isle of Man.
The essence of this course is to leave you feeling confident and knowledgeable enough to be able to use the gym by yourself, without the need of a trainer.
This course isn’t just an expanded version of a typical gym induction, nor is it regular ‘personal training’ sessions, being told what to do and when.
Instead, I’ve condensed EVERYTHING you need to succeed in your health and fitness journey, into a 12 session format, without having to spend a fortune on a personal trainer.
Once you have completed the programme with me, you’ll then become an ‘Energise graduate’! You’ll receive your ‘Energise Graduate’ certificate along with your T-shirt.
Session 1 starts with the very basics. I’ll get you comfortable and feeling more confident in your surroundings, and of course, with me!
I’ll ascertain what you are familiar with, if anything, and start slowly exploring the equipment, with a detailed explanation of the major differences between cardio machines, resistance machines and free weights. Once comfortable with the equipment, we’ll start taking a look at the major muscle groups and learning what their roles are within the body.
Session 2 starts looking at ways we can train these muscles effectively, with correct form, control, range of movement, stability and tempo. All of which are extremely important not only for your safety, but also to enable you to train in the future efficiently and effectively.
In session 3, you’ll delve into why I have such a high success rate with my clients – the ‘Energise 4 Pillar Approach to Success’.
We’ll go through each individual pillar in YOUR world, and look at ways we can optimise what you’re doing day-to-day, to set yourself up for future success further down the line.
In session 4, 5 and 6, we will pick apart the separate types of equipment; Resistance machines, Free weights and Cardio machines, learning WHY and WHEN you should use them, and of course HOW.
In session 7 you’ll be learning/practicing exercises to improve your core and abdominal muscles. We’ll go into detail about what differentiates a core exercise from an abdominal exercise and how to integrate these exercises into a general workout programme.
In session 8, we take a break from the gym. It’s important at this stage to take a deep-dive into your current nutritional set-up (if you have one), identify what you can improve upon and identify exactly what we need to change with regard to your eating/drinking habits.
NB: This does NOT involve creating a nutrition plan for you, it’s just tweaking what you’re currently doing. If you feel that you need a deeper level of support with regards to nutrition, we can discuss various options that may be suitable for you.
Session 9 takes a look at mobility and flexibility, as well as assessing any current/historical injuries. I’ll also establish how these can be worked on to prevent you from further injury or re-injury.
Session 10 is all about progression. I’ll teach you how you can apply intent to your workouts to make them more intense, and as a consequence more rewarding.
Technique + Intensity + Consistency = Results in the quickest possible time frame.
Finally sessions 11 & 12, your last couple of sessions. Here I’m readying you for life after the graduation. I’ll be rolling out your training programme and ensure that you have 100% understanding of the exercises on your plan.
A fantastic training programme can be priceless, but if you’re not executing the exercises on that programme efficiently, it’s not worth a penny!
I’ll run through your resistance training and cardio programmes with you in detail , so you can take your newfound knowledge and get started practising what you’ve learnt.
NB: Some of the above information might seem unfamiliar to you at the moment, but at the end of the programme you’ll understand it all clearly.
*Payment can be paid in full before programme commencement,
or £260 beforehand and a further £260 after session 6.
Essentially anyone who needs a solid foundation in gym-based training. Whether you’re a total newcomer, or someone who has previously dabbled and then walked away feeling confused and beaten – this will be perfect for you to learn at your own pace whilst building knowledge and confidence.
Of course, no two people have exactly the same goals. So even though the graduation programme follows a ‘framework’ for each session, the overall content will be tailored to suit your health and fitness goals.
eg: if your goals are to drop body fat, increase muscle mass, improve mobility, increase functional strength, optimise your sports performance, or just become confident in the gym, we can bend and flex the programme to cater for it all!
Your sessions will take place at ‘Nuno’s Fitness’,
Kingswood Grove, Douglas, Isle of Man. IM1 3LY
Don’t worry, this is a perfect gym for newcomers. It’s nice and quiet during the day, very friendly and the perfect size to prevent you from feeling overwhelmed. I will meet you outside the gym for session 1, and we’ll go in together.
The nutrition planning and programme design sessions will take place at ‘Energise HQ’, 1 St Ninians Road, Douglas, Isle of Man. IM24BB
Identifying common gym equipment and understanding the difference (and necessity) between resistance machines, cardio machines and free weights.
Exploring gym equipment you may recognise and feel comfortable with or any that look appealing to you to experience.
Learn universal gym etiquette. Introduction to the ‘Energise 4 pillars to success’.
Learning the major muscle groups that you’ll need to train.
Understanding how muscles work and what muscles are responsible for specific movements.
Looking into muscles you may need to bias over others for your individual situation. Learning why resistance training is so important and why good technique is imperative for progress.
Learning and practising correct form, tempo and time under tension.
Learning and practising the difference between internal and external force, stability and bracing.
Putting the ‘4 pillars to success’ to good use. Understanding the synergy between each pillar and how one could affect the others.
Learning/practising the universal fundamental movements (squat, hinge, lunge, push, pull).
Understanding how these movements help and relate to your daily life.
Exploring/learning how to use universal resistance machines.
Understanding the advantages and disadvantages of resistance machines versus other means of resistance training.
Knowing whether to choose free weights or resistance machines (or combine both).
Understand why a healthy heart is essential for our day-to-day needs.
Understand the difference between, and when to use HIIT (High Intensity Interval Training), MISS (Moderate Intensity Steady State) and LISS (Low Intensity Steady State).
Understand and practice the basic progressive overloads/intensifiers (increase volume, super sets, giant sets, drop sets, isometric holds, eccentric contractions, adapting an exercise approach to attain a higher level of intensity).
I’ll design your resistance training programme and cardio schedule – and we’ll go through these with a fine tooth comb to bring understanding and knowledge to what you’ll be doing. This will enable you to build confidence in all aspects of the programme and ask any questions you might have before you graduate.
I’m extremely proud of the ‘Energise graduation programme’, I think it gives newcomers to health and fitness the perfect foundation from which to build.
If you’re interested in giving it a go, or want any further information, click the button below to get the ball rolling.
Trustpilot Reviews
From the start when you enrol its very professional and when you get into it after a few days you can see that Steve ...
Steve is a great Coach who’s full of enthusiasm, knowledge and experience. I’ve never done anything like this but for me the results were ...
Steve provides the genuine accurate professional approach required by individuals like me. I needed focus. I needed accurate guidance. I needed definitive instruction on ...
Steve is second to none He genuinely wants the best for his clients,and has proven this with the help he has given me. He ...
Steve is an incredible personal trainer. The time and effort Steve puts into his clients is incredible. He is always there to answer any ...
I first met Steve from Energise for a coffee in November 2025 after following his content for some time and appreciating his practical and ...
Steve - patient , fantastic manner , app is superb, amazing value. All good.
Steve was great and turned me around to totally change my eating habits, gym is now a massive part of my life again and ...
My journey with Dec began after I saw photos from my hen party — and I barely recognised myself. I knew I couldn’t walk ...
If you're considering hiring a personal trainer or coach, reach out to Steve at Energise. You won't regret it. As a bit of background... ...
What a great coach Steve is, he really helped me get back on track after a poor end to 2024. He doesn’t just talk ...
I first met Steve back in October 2024 having seen his results with other ladies I knew who looked fantastic. The initial reason for ...
Steve is an excellent coach, right from the beginning he put me at ease and took all of my requirements into consideration when putting ...
Steve is really great! He went over and above and I felt that the whole training program was very personalised to support me in ...
Sarah has been nothing but amazing since my first session with her, she has been so supportive and encouraging. My confidence within the gym ...
Everything and I mean everything is tailored especially to your needs, Sarah is incredible, from the way she teaches, knowledgeable and an all around ...
I wanted to reach a goal which took me way out of my comfort zone whilst at the same time take on a number ...
I’m thrilled to say I finally achieved my goal! After training for years, I set a date with Steve for my first photoshoot—a huge ...
Started with Sarah at Energise just under 8 weeks ago! Can't fault the experience! The app is so easy to use and the videos ...
I recently had the opportunity to work with Steve as my online coach, and it has been a transformative experience! From our very first ...
