Biggin Hill, Tatsfield & Westerham - Personal Training Services

25/07/2025

18/07/2025

WHY PERSONAL TRAINING WITH GARY?

Hi, I’m Ex-Forces and passionate,
And my mission, is to help YOU out.
So if you are stuck in a rut, OR need a kick up the butt,
Then please, give me a shout.

I will motivate, and educate,
RESULTS GUARANTEED,
You will get value, and experience,
Support, and expertise.

It will be professional, and doable,
And a challenging, ONE 2 ONE,
It will be tailor-made, SAFE, and sustainable,
Creative, rewarding and, fun.

I take, all shapes and sizes,
Levels and abilities.
And have easy to use,
Gym equipment facilities.

I specialize in…
Injuries, Disabilities, Illnesses, and Nutrition,
The Elderly, Boxing, Strength & condition.

8-16 week, Shape-up packages,
White collar boxing and wedding prep,
Where I’ll smartly push you through you paces,
And guide you, step-by-step.

I also take, small bubble group training,
Where you can work-out with your partner, or a mate,
Some people prefer the camaraderie,
And all at a cheaper rate.

I look forward to meeting you,
And, I’ll help you, the best I can,
Drop me a line, anytime,
So I can devise the master plan.

Nothing comes to YOU in life – YOU must go to it!

Gary – 07548 - 225 - 004

27/01/2025

PERSONAL TRAINING ONLINE - REVIEW BY RICKY MARSHALL

I've known Gary for 32 years. First in the army when we boxed for the regiment and continued to be friends till this day. Gary's knowledge of training, fitness, and healthy eating is second to none. A year ago I weighed 16 stone 5 pounds, due to operations in my back; the extra unwanted weight was unbearable and I did feel pretty low about myself.

I contacted Gary for some help and advice, about doing some online training. He agreed to help.

I listened to my friend Gary and done everything he asked. He gave me an eating and exercise plan that suited my lifestyle and the rest is history.

With Gary's help, I managed to get my weight down from 16 stone 5 pounds, down to 13 stone 5 pounds, a 3 stone weight loss in only 1 year.

So so grateful for 1, knowing Gary, but most of all 2, his knowledge of what he does. Thank you so much Gaz xx

GARY'S RESPONSE
My trumpet blown to bits 😁
On a serious note...
What Ricky has done and achieved is brilliant in that short space of time.
Most of the time we wait and hope that things will get better. I got some news for YOU - They won't. YOU can moan, complain, blame all want, no-one is going to save and help you.

YOU/WE have to take a BIG look in the mirror and take full responsibility and be accountable if you want to get better.
As a guy called Jim Rohn says - Life gets better - when you get better. So true...

Ricky looked in the mirror decided enough was enough, and took action on a daily basis.

Consistency and accountability is the key
It's doing small positive habits day in, day out that make the difference - every once in while does not get the job done.

I understand it's not easy - but by f**k it's worth it.

Well done Ricky - Mission complete!

If you want to do some online training with me
then I would love to help you.

Gary ❤️
07548 225 004

27/01/2025

GRAHAM REEVES WEIGHT LOSS STORY

Over the past 9 months Graham Reeves has totally turned his weight, fitness and life around. Below is Graham’s wonderful story on how he did it.

Hope you enjoy it - Gary

How old were you Graham when you started your new journey?
I was 69 in June.

How much weight have you lost?
I lost just over five stone. I was 17 stone (and sometimes above that). Now I’m just under 12 stone.

How long did it take you to lose your weight?
Around Nine months.

What dieting method did you use?
The diet method Gary set me was Flexible dieting combined with intermittent fasting.
Flexible dieting is great and as long as you are within your calorie intake you can eat virtually what you want to eat within reason. It was and still is all about being calorie aware.

At the beginning of my journey with Gary’s expert advice he worked out how many calories my body required on a daily maintenance basis which was around 2400 cals. From there he subtracted and tweaked my calories to give me a deficit. This would range from 1700 -2000 calories depending on how active I would be.

On my days or evening out socializing I found it hard to calorie count and this is where intermittent fasting was my saving grace. All I done was to skip a meal before going out, I could then save my calories up and still enjoy my time out and not feel guilty. If I happened to over indulge I would fast again the next day until I got back on track again.

What is your fitness level like now compared to what it was like 9 months ago?
I’m so much fitter, stronger and so much more mobile now. I have managed to build up to 3,500 metres on the treadmill, from barely being able to run at all. I have increased all of my weights too which is great for my muscles, bones and flexibility.

I have used a step counter for some while now but not really been doing that many. Gary advised to up my steps to 10,000+ every day if I could. Before I started my weight loss journey I was rarely doing more than 3,000 a day – and often less than that. Now I do 10,000 most days and often many more. I know 10,000 isn’t a magic number but it gives me a useful target. I used to take a bus for even short journeys. Now I often choose routes that will make me walk further than I need.

Has your health improved too?
My health has improved immensely. I did have a long-term back problem which is now no trouble at all. The same for an Achilles heel problem that I had at the beginning of the year. And my blood pressure has gone down, resulting in my medication has been reduced.

I can’t change my age but perhaps I’ve been able to change some of its effects on the way I live. I hope to remain independent for many years yet.

What were your vices and what you have done about them?
I had a job that involved an enormous amount of travelling. It meant that I visited some great places, met some great people and stayed in some great hotels. I sometimes made use of the hotel gyms but always made very good use of the hotel restaurants. That meant at least two big meals a day, with lots of rich food. I no longer travel as much but the effects of all that eating lasted a long time.

When I wasn’t travelling, I was spending a lot of time in front of a computer during the day and in front of the television (with a bottle of wine close at hand) during the evening. I still spend time at the computer and television but make sure I get exercise as well. And I very rarely drink at home.

I always thought I was eating reasonably healthily but, now that I’m more calorie aware, see that I was sometimes fooling myself. I’ve changed some foods for others that are lower in calories. Porridge with mainly water, for example, rather than muesli with milk. Less meat and more vegetables. I tend to have smaller helpings as well.

How long have you been working out?
I’ve been working out a few months short of twenty years, but I realise that, apart from occasional bursts, I wasn’t really consistent in coming in or pushing myself. Now I try to be there four times a week, for between 60 and 90 minutes a visit, and work more intensely on targeted activities.

What are your hobbies?
I often listen to live music and go to the theatre. This usually involves eating out as well. That still happens but now I choose more carefully from the menu – often skipping the starter and choosing fish, for example, as the main course. I rarely had a dessert and that’s still the case. I still drink but perhaps not quite as much.

It probably helps that I’m a creature of habit. I’ve had to drop old habits and develop new ones, such as going to the gym, walking and understanding calories and using apps to track them.

Graham’s final thoughts
I realise that different approaches work for different people. With Gary’s help I seem to have found an approach that suits me. My challenge now is to stay at 12 stone or just below and to build up more muscle. I believe I can do it!

Well done to Graham from everyone - Mission complete!

Gary’s thoughts and tips…
With a few little changes and commitment in your life it’s amazing how quickly you can turn things around. Graham is a real inspiration too others: he decided he had enough of being overweight which was dangerously unhealthy. He stuck to his game plan, and was super consistent, disciplined and succeeded in reaching his target with NO excuses.

Anyone else thinking about losing weight you must commit to game plan and give it 100%. When you do then the magic really happens. You need to be calorie aware and understand if you consume more calories than your body requires you will simply put on weight. Even healthy food has calories so if you eat too much of it – YOU WILL still gain weight.

Whilst you are on your weight loss journey it’s imperative to do some kind of weight/resistance training. This will help to build nice lean muscle and keep the bones strong. When you feel strong you mentally feel strong too and it makes you feel good. That’s what life is all about feeling good!

Once you reach your target weight, keep active consistently and if you know you are going out for a social evening, chuck a little fast in, it really does work a treat.

If YOU would like some help to lose weight and to get fitter and stronger then please contact me on 07548 225 004 - I would love to help you!

Gary

25/01/2025

10 WEEK BUTT-KICKER WEIGHT LOSS
& SHAPE UP COURSE (BIGGINHILL)

Would YOU like to shed some pounds?
Get fitter and stronger?
Have better mobility and flexibility?
Have better balance and coordination?
Have more energy and zest for life?
Maybe you are stuck-in-a-rut, and just can’t get out of it?

If the answer is YES, then I can help you achieve it!

Hi my name is Gary Nicholas. I am ex-ARMY, and have been in the Health & Fitness Industry for over thirty years, and my PASSION is getting people fit and healthy, no matter YOUR age, level, OR ability.

I’M LOOKING FOR 8 WOMEN/MEN - WHO NEED SOME HELP – COULD IT BE YOU?

The first course starts on Saturday 8th February 2025 – 11:30am

Each session is 1 hour long.

What does the course entail?

• YOU will take part in an exercise class, where EVERYONE works at their level and ability. If YOU have an injury or an ailment, there is a good chance I/WE can work around it.

• I will help YOU to select a weight loss regime, which is sustainable and suits YOUR lifestyle.

• YOU will learn lots of tips and tricks to the fundamentals of weight loss, and how to keep it off permanently.
• YOU will be weighed in once a week; this makes YOU accountable.

• All candidates will be assessed, before starting.

PRICE – Just £125

I have had some amazing success stories – YOU could be another!

For more info please call - 07548 225 004
Private messaged me on Facebook
Email me at - [email protected]

“Nothing changes – If nothing changes.”

I look forward to helping and meeting YOU.

Gary

11/09/2024

It’s amazing what you can do when you hit the “let’s do it”, button. Danielle has done brilliantly losing two stone, and getting in great shape, which has help with her anxiety tremendously.

29/10/2022

1-2-1 PERSONAL TRAINING – FOR MIDDLE AGED WOMEN

Are YOU a middle-aged WOMAN that is stuck in a rut, and has totally lost YOUR mojo?

YOU have looked after everyone else, forgetting to look after yourself?

Maybe YOU have had children, piled on some pounds, and struggled ever since, to get YOUR figure back.

Let me help, and motivate YOU, to get back, to your former self.

My name is Gary Nicholas. I am ex-ARMY, and have been in the Health & Fitness Industry for over thirty years, and my PASSION is getting people fit and healthy, no matter YOUR age, ability, OR disability.

With my expertise, I will soon get YOU, your mojo back and build back up, professionally, gradually and safely – RESULTS GURANTEED!

Working with a coach can be far greater than trying to do it on your own – It makes YOU accountable!

Besides all-round fitness, my passion is helping people with…
Injuries - such as… knee or hip replacements (before and after help), bone breaks, back problems, and other rehabilitation.
Recovery after… heart attacks/strokes, TIA’s.

Other Health conditions such as … Asthma, COPD, Diabetes and Pre-Diabetes, High/Low blood pressure, Polymyalgia, fibromyalgia, Osteoporosis and Rheumatoid Arthritis, Cancer, Depression, Anxiety, Bi-polar, Obesity, weight gain.

If YOU are that woman – then I would love to help YOU!

FOR MORE INFORMATION REGARDING ANY OF THE ABOVE
Please call - 07548 225 004

If I do not answer, please leave a message, and I WILL get straight back to YOU!

REMEMBER

“Nothing comes to YOU in life – YOU must go to it”

“I look forward to meeting, and helping YOU!”

Gary