PERSONAL TRAINING

Women's Fit for Life

Women’s Fit for life

Targets menopause-related health effects by combining nutrition, strength training, HIIT, and SIT, to improve bone density, metabolism, lean muscle mass, and cardiovascular health. It includes weight management, smoking cessation, and post-illness recovery support.

Women experience significant hormonal shifts during menopause, particularly decreased oestrogen, affecting mood, heart health, bone density, weight, and sexual well-being. 

We target these challenges through balanced nutrition, strength training, and high-intensity interval training, to improve bone density, metabolism, lean muscle mass, and cardiovascular health. The program also supports weight management, smoking cessation, alcohol reduction, and recovery from illness or injury. (Supported by your Health Care Professionals’ consent).

  • Progressive, Periodised Training, Focused On Functional Strength Training. 

  • High Intensity Interval Training Workouts (HIIT).  For women, this significantly boosts fat burning, improves body composition, enhances brain health, and can lower stress hormone levels.  It is especially beneficial for peri and postmenopausal women. HIIT workouts, particularly short, sharp sprint interval training (SIT) sessions, are effective in increasing growth hormone and testosterone, which aids in reducing abdominal fat and boosting recovery. 

  • Flexibility Training Through Stretching And Balance Work. 

One-to-one bespoke session: 60 minutes or 30 minutes. Blocks of 10 individualised sessions.  For optimum benefit, I recommend 2 x sessions per week.

  • £75 One-off session (1 hour)

    £600 Block of 10 (1 hour sessions)

    £350 Block of 10 (30 min sessions)

    Including health and fitness assessment, program development and tracking.

    Optional add-ons outside of 1:1 training, price on application:

    • Nutrition, dietary advice including supplements, food and mood diary

    • Mindset and accountability coaching 

    • Training program outside of 1:1, and regular training reviews

    • Weekly measurements, weigh-in and tracking of body stats

    • Access to organised endurance events organised by SBF

    Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.

Women’s healthy weight

Women’s healthy Weight
& FITNESS COACHING

  • Addresses common menopausal weight gain due to hormonal changes and muscle loss.  Offering holistic solutions with nutrition guidance, mindset coaching, functional strength training and goal setting. The program includes blood sugar balancing and behaviour change techniques to support sustainable weight management.

    With lots of support, to help and guide you to reach your goals and gain confidence.  

    30 minutes of health and nutrition and 30 minutes of strength training and cardio.

    • Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.

    • Blood Sugar Balancing Nutrition Advice

    • Setting Of Achievable Weekly Goals. Install New Healthy Habits

    • Mindset Coaching Using Mindset Tools.  You Will Be Accountable Via WhatsApp Or Email Each Day

    • Measurements, Weigh-In And Tracking Of Body Stats

    • Weekly Review Of Food And Mood Diary

    • Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts

    • Home Training Program.  One Program Provided Each Week Outside of Our 1:1

    One-to-one bespoke session: 60 minutes.  Blocks of 12 individualised sessions.  For optimum benefit, I recommend 3 x sessions per week.

  • £80 One-off session (1 hour)

    £840 Block of 12 (1 hour sessions)

    Including health and fitness, weight and measurement assessment, program development and tracking.  

    Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.

Addresses common menopausal weight gain due to hormonal changes and muscle loss.  Offering holistic solutions with nutrition guidance, mindset coaching, functional strength training and goal setting. The program includes blood sugar balancing and behaviour change techniques to support sustainable weight management.

With lots of support, to help and guide you to reach your goals and gain confidence.  

30 minutes of health and nutrition and 30 minutes of strength training and cardio.

  • Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.

  • Blood Sugar Balancing Nutrition Advice

  • Setting Of Achievable Weekly Goals. Install New Healthy Habits

  • Mindset Coaching Using Mindset Tools.  You Will Be Accountable Via WhatsApp Or Email Each Day

  • Measurements, Weigh-In And Tracking Of Body Stats

  • Weekly Review Of Food And Mood Diary

  • Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts

  • Home Training Program.  One Program Provided Each Week Outside of Our 1:1

One-to-one bespoke session: 60 minutes.  Blocks of 12 individualised sessions.  For optimum benefit, I recommend 3 x sessions per week.

Men's Fit for Life

men’s Fit for life

  • Focuses on vitality and health improvement by addressing testosterone decline with functional strength, Zone 2 training, muscle building, and lifestyle modifications to reduce risks of heart disease and prostate issues. Smoking cessation and alcohol moderation are also supported.

    Testosterone naturally declines as men age, which can lead to reduced libido, fatigue, mood changes, and muscle loss. Our program focuses on functional strength training, Zone 2 cardiovascular training, muscle building, and lifestyle modifications to improve vitality and reduce risks of heart disease and prostate issues. 

    The program also supports weight management, smoking cessation, alcohol reduction, and recovery from illness or injury. (Supported by your Health Care Professionals’ consent).

    • Progressive, Periodised Training, Focused On Functional Strength Training

    • High Intensity Interval Training

    Beneficial for men, as it improves mitochondrial function, enhances fat burning for energy, and boosts insulin sensitivity, contributing to better metabolic health and long-term disease prevention. 

    • Zone 2 Training

    This moderate-intensity training builds aerobic capacity and endurance, allows for more frequent exercise due to lower physical stress, and supports improved cardiovascular health by lowering resting heart rate and strengthening the heart. The benefits extend beyond athletic performance, supporting a higher quality of life and resilience against chronic conditions like heart disease and type 2 diabetes.

    • Flexibility Training Through Stretching And Balance Work. 

    One-to-one bespoke session: 60 minutes or 30 minutes. Blocks of 10 individualised sessions.  For optimum benefit, I recommend 2 x sessions per week.

  • £75 One-off session (1 hour)

    £600 Block of 10 (1 hour sessions)

    £350 Block of 10 (30 min sessions)

    Including health and fitness assessment, program development and tracking.  

    Optional add-ons outside of 1:1 training, price on application:

    • Nutrition, dietary advice including supplements, food and mood diary.

    • Mindset and accountability coaching. 

    • Training program outside of 1:1, and regular training reviews.

    • Weekly measurements, weigh-in and tracking of body stats

    • Access to organised endurance events organised by SBF

    Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.

Focuses on vitality and health improvement by addressing testosterone decline with functional strength, Zone 2 training, muscle building, and lifestyle modifications to reduce risks of heart disease and prostate issues. Smoking cessation and alcohol moderation are also supported.

Testosterone naturally declines as men age, which can lead to reduced libido, fatigue, mood changes, and muscle loss. Our program focuses on functional strength training, Zone 2 cardiovascular training, muscle building, and lifestyle modifications to improve vitality and reduce risks of heart disease and prostate issues. 

The program also supports weight management, smoking cessation, alcohol reduction, and recovery from illness or injury. (Supported by your Health Care Professionals’ consent).

  • Progressive, Periodised Training, Focused On Functional Strength Training

  • High Intensity Interval Training

Beneficial for men, as it improves mitochondrial function, enhances fat burning for energy, and boosts insulin sensitivity, contributing to better metabolic health and long-term disease prevention. 

  • Zone 2 Training

This moderate-intensity training builds aerobic capacity and endurance, allows for more frequent exercise due to lower physical stress, and supports improved cardiovascular health by lowering resting heart rate and strengthening the heart. The benefits extend beyond athletic performance, supporting a higher quality of life and resilience against chronic conditions like heart disease and type 2 diabetes.

  • Flexibility Training Through Stretching And Balance Work. 

One-to-one bespoke session: 60 minutes or 30 minutes. Blocks of 10 individualised sessions.  For optimum benefit, I recommend 2 x sessions per week.

Men's Healthy Weight

men’s healthy weight
& Fitness coaching

Targets weight management challenges in men, focusing on boosting testosterone and muscle mass through strength training and balanced nutrition, with mindset coaching and accountability.

One of the most common health issues for men as they age is weight-management. Maintaining a healthy weight is crucial as excess weight can further lower testosterone levels, which naturally decline as men age.   Impacting energy levels, mood, and cognitive function, muscle mass, libido, and overall well-being.

Our Program is designed to support weight management by boosting testosterone and muscle mass through strength training and balanced nutrition, combined with mindset coaching and accountability.

30 minutes of health and nutrition and 30 minutes of strength training and cardio.

  • Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.

  • Blood Sugar Balancing Nutrition Advice

  • Setting Of Achievable Weekly Goals. Install New Healthy Habits

  • Mindset Coaching Using Mindset Tools.  You Will Be Accountable To Me Via WhatsApp Or Email Each Day

  • Measurements, Weigh-In And Tracking Of Body Stats

  • Weekly Review Of Food And Mood Diary

  • Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts

  • Home Training Program.  One Program Provided Each Week Outside Of Our 1:1

One-to-one bespoke session: 60 minutes.  Blocks of 12 individualised sessions.  For optimum benefit, I recommend 3 x sessions per week.

  • Targets weight management challenges in men, focusing on boosting testosterone and muscle mass through strength training and balanced nutrition, with mindset coaching and accountability.

    One of the most common health issues for men as they age is weight-management. Maintaining a healthy weight is crucial as excess weight can further lower testosterone levels, which naturally decline as men age.   Impacting energy levels, mood, and cognitive function, muscle mass, libido, and overall well-being.

    Our Program is designed to support weight management by boosting testosterone and muscle mass through strength training and balanced nutrition, combined with mindset coaching and accountability.

    30 minutes of health and nutrition and 30 minutes of strength training and cardio.

    • Health And Lifestyle Assessment. Clearly Define Goals And Wellness Vision.

    • Blood Sugar Balancing Nutrition Advice

    • Setting Of Achievable Weekly Goals. Install New Healthy Habits

    • Mindset Coaching Using Mindset Tools.  You Will Be Accountable To Me Via WhatsApp Or Email Each Day

    • Measurements, Weigh-In And Tracking Of Body Stats

    • Weekly Review Of Food And Mood Diary

    • Movement Assessment, Leading To A Functional Fitness Training Program, With 15-30 Minute Workouts

    • Home Training Program.  One Program Provided Each Week Outside Of Our 1:1

    One-to-one bespoke session: 60 minutes.  Blocks of 12 individualised sessions.  For optimum benefit, I recommend 3 x sessions per week.

  • £80 One-off session (1 hour)

    £840 Block of 12 (1 hour sessions)

    Including health and fitness, weight and measurement assessment, program development and tracking.  

    Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.

COUPLEs PROGRAM

COUPLEs PROGRAM

  • Mirrors individual health and weight programs, creating team-based accountability and tailored plans, to meet individual goals within a shared environment.

    Many of my clients want to train with a partner. We mirror the personal training process across both Health and Weight programs.  Working with couples, by understanding individual needs and aspirations, creating a couple’s program that will help each person achieve their individual goals in a team environment. 

  • £85 One-off session (1 hour)

    £700 Block of 10 (1 hour sessions)

    Flexible options, in-person and virtual coaching, including tailored downloadable training programs for use outside of personal coaching.

Mirrors individual health and weight programs, creating team-based accountability and tailored plans, to meet individual goals within a shared environment.

Many of my clients want to train with a partner. We mirror the personal training process across both Health and Weight programs.  Working with couples, by understanding individual needs and aspirations, creating a couple’s program that will help each person achieve their individual goals in a team environment. 

ONLINE Group health coaching for weight Loss

ONLINE Group health
coaching for weight Loss

  • A 6–8-week holistic program addressing weight gain, in men and women, with personalized assessment, blood sugar balancing, mindset tools, and group support.  

    Weight gain is a common concern for both women and men as they age, with hormonal changes affecting fat distribution, metabolism, and overall well-being. Many clients struggle with sustainable weight loss and healthy habits amid confusing advice and lifestyle demands. 

    Our holistic 6-8 week Health Coaching For Weight Loss program, is a partnership between SBF and Penny Saich, offering customised guidance in nutrition, exercise, and behavioural change to help you to achieve and maintain a healthy weight.

    Over a 6-8 week program, we will focus on:

    • Personal Assessment And Goal Setting

    • Introduction To Blood Sugar Balancing Principles

    • Evaluation Of Blood Sugar To Balance Your Health Profiles

    • Weekly Evaluation, Advice And Support Across Food And Mood Diaries

    • Use Of Mindset Tools To Help Facilitate Behaviour Change

    • Emotional Eating Vs Survival Eating

    • How To Exercise Smart To Reach Your Goals

    • Group Support Via WhatsApp And Email

    Courses are either run on-line virtually or in person with group coaching courses for up to 10 people.  60 minutes.

  • Pricing available on request, tailored to your brief.

    Block of 6/8 (1 hour sessions).  

A 6–8-week holistic program addressing weight gain, in men and women, with personalized assessment, blood sugar balancing, mindset tools, and group support.  

Weight gain is a common concern for both women and men as they age, with hormonal changes affecting fat distribution, metabolism, and overall well-being. Many clients struggle with sustainable weight loss and healthy habits amid confusing advice and lifestyle demands. 

Our holistic 6-8 week Health Coaching For Weight Loss program, is a partnership between SBF and Penny Saich, offering customised guidance in nutrition, exercise, and behavioural change to help you to achieve and maintain a healthy weight.

Over a 6-8 week program, we will focus on:

  • Personal Assessment And Goal Setting

  • Introduction To Blood Sugar Balancing Principles

  • Evaluation Of Blood Sugar To Balance Your Health Profiles

  • Weekly Evaluation, Advice And Support Across Food And Mood Diaries

  • Use Of Mindset Tools To Help Facilitate Behaviour Change

  • Emotional Eating Vs Survival Eating

  • How To Exercise Smart To Reach Your Goals

  • Group Support Via WhatsApp And Email

Courses are either run on-line virtually or in person with group coaching courses for up to 10 people.  60 minutes.

TERMS & CONDITIONS

Booking block sessions secures your training slots for the duration of the block.

If you enroll in a block of 10 sessions, I encourage you to complete these within a 12-session period to maximize your progress. Please note that sessions not attended within this timeframe will be forfeited. (For regular/ existing clients only - to accommodate holidays, I allow for up to an additional two weeks of non-attendance with at least two weeks’ notice.)

For single or trial sessions, a minimum of 72 hours’ notice is required for cancellations.