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 find out what you’re already familiar with, if anything, and we’ll start slowly by exploring the equipment, with a detailed explanation of the key differences between cardio equipment, resistance machines and free weights.
Once you’re comfortable with the equipment, we’ll take a look at the major muscle groups and learn what their roles are within the body.
I’ll also assess your basic movement patterns as we work through some simple exercises.
Session 2 follows on naturally from Session 1 as we continue to explore basic exercises that work all of the major muscle groups in the body.
In Session 3, you’ll delve into one of the reasons why I have such a high success rate with my clients – the ‘Energise Essential Training Principles’.
We’ll go through each principle individually and look at how to incorporate them into your training, ensuring you get the very best from every exercise – think safe, think efficient, think effective.
In Sessions 4 and 5, we will pick apart the different types of equipment: resistance machines, free weights and cables, learning WHEN and WHY you might use them, and of course HOW.
Then in Session 6, we’ll explore the differences between compound and isolation exercises, and where each fits into your training.
In Session 7, you’ll learn and practise exercises to improve your core and abdominal muscles. We’ll look in detail at what differentiates a core exercise from an abdominal exercise, and how to incorporate both into a general workout programme.
In Session 8, we take a break from the gym. At this stage, it’s important to take a deep dive into your current nutritional set-up (if you have one), look at where improvements can be made, and establish what we need to change within your current eating and drinking habits.
NB: This does NOT involve creating a nutrition plan for you; it’s about making improvements to what you’re currently doing. If you feel you need a deeper level of nutritional support, we can discuss the various options available to you (you’ll need to keep a 3-5 day food diary prior to this session).
If you’d prefer, we can exchange this session for one focusing on mobility and flexibility – it really comes down to what you’d most like to get from this programme.
Session 9 takes a look at training ‘intensifiers’ – various techniques we can use to take a basic exercise or workout and make it more challenging.
We’ll explore techniques such as drop sets, supersets, rest-pause sets, isometrics and partial reps, looking at HOW and WHY they work, and importantly, WHEN they might be appropriate to use.
The aim isn’t simply to make your workouts harder, but to give you a greater understanding of how you can manipulate your training as you become stronger, fitter and more experienced.
Technique + Intensity + Consistency = Results in the quickest possible time frame.
Finally, Sessions 10, 11 & 12 are all about putting everything you’ve learned into practice and preparing you for life after GRADUATION.
I’ll design your personalised training programme, and across these final sessions we’ll work through each workout together, ensuring you understand every exercise, how your programme is structured, and how to progress it moving forwards.
By the end of Session 12, the aim is for you to feel confident, capable and ready to continue training independently.
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.
Once you’ve completed your GRADUATION, you’ll also have the option to transition onto ENERGISE TRAIN, a low-cost way to continue tracking your workouts through the ENERGISE app.
*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 essential training principles into action. Understanding the necessity to standardise form (technique) first, before progressing load.
We’ll look at control, tempo, stability (internal/external), range of movement and muscle activation – and find out how to put it all together to produce a top quality working set, in a variety of different exercises.
(I think this is potentially one of the most important sessions you’ll ever have).
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.
