https://linktr.ee/LondonEliteTrainer

London Elite Trainer, London (2026)

02/05/2023

Getting Rob Shredded!

Rob jumped on board my transformation service at the beginning of January with the goal of getting in the best shape of his life so far!

Rob wanted to challenge himself, see what his body is really capable of, and improve the way he feels on a day to day basis to maximise his work performance.

Due to their being a tight deadline with Rob's holiday we had 11 weeks to get him in incredible shape. We ended up smashing his photoshoot but of course came with its challenges.

However, most of these challenges were minimised by ensuring he nailed his sleep, hydration and had ample downtime.

By making sure he hit 7-9 hours of sleep each night, had planned social time and stayed hydrated each day he was able to perform at his absolute best at work and in the gym.

From a training standpoint we ran a 4 day per week training split where we hit 3 upper focused sessions and one lower body session. He trained Mon, Tue, Thu & Fri with Wednesday as a rest day.

From a volume standpoint Rob had a moderate amount of training volume through his entire program 12-20 sets per body part per week.

We sat on the lower side of that range as Rob has a very demanding work schedule with a young son and was in a respectable calorie deficit.

Adding more volume would have affected recovery capabilities and raised stress levels unnecessarily.

We also added in cardiovascular conditioning to the end of his workouts and mixed up the methods we used to keep the cardio exciting.

We would do a mixture each week of full body circuits and simple steady state conditioning at low intensities on cyclical pieces of equipment like the stationary bike, rower and assault bike.

From a nutrition standpoint we maintained a high protein, high carbohydrate diet with moderate fats leading all the way up until the last 2-3 weeks where we had to make some drops in order to push for that final result.

Overall, Rob absolutely nailed his transformation and dropped 18 kg in 12 weeks which is incredible!

If you want to maximise your work performance and get in the best shape of your life then click the link in my bio to apply for my 1-1 personal training or online coaching.

20/02/2023

Why just look like an athlete when you can perform like one too?

Our Clients have managed to achieve incredible results and transform themselves physically and mentally through our athletic focused training methods and science backed nutrition plans.

If you want to get in incredible shape & build your confidence whilst training like an athlete then our program is for you.

Want incredible results like these? Hit the link in our bio to apply for 1-1 Personal Training in West London or Online Coaching.

16/02/2023

Same job, different opponent.

On March 4th I WILL be crowned the middleweight champion of

I’m not coming to mess about, I’m coming to fight.

09/02/2023

March 4th I will be fighting for the middleweight title on

The fight will be held in Darlington in the north of England.

If you would like tickets send me a DM & to any of my followers living up north defo come down if you are free that evening.

It’s gonna be a cracker! 😉

30/01/2023

Big congratulations to who just completed her first pro race!

Really cool to be able to provide nutritional support for Abi during her prep for this event.

Next race for Abi is hyrox malaga in 11 weeks time 💪🏼

22/01/2023

Tired of the bodybuilding workouts & boring diets?

Same here.

That’s why I stopped trying to fit the gym influencer/bodybuilding mould a long time ago.

I like to run, jump, sprint and lift heavy weights.

And do you know what other population of people like to do this too?

Elite athletes.

And what do they look like?

Envision an elite sprinter, a fighter, a professional footballer, they are all in fantastic shape.

And what do they do?

They eat nutritious food, train for athletic development and enjoy social occasions when the schedule permits.

That’s exactly what we do here at London Elite.

We develop true athleticism in every individual and we reduce the stress around their diet by creating realistic nutrition plans that the whole family could eat and would love.

If you want to train like an athlete with an athletes that lives and breathes this life then hit the link in my bio.

12/01/2023

Test don’t guess.

Body composition testing is an indispensable part of my nutrition service for elite athletes as well as my personal training clients.

Today I had Jeamie in at our private studio in central London to run his body composition tests.

We tested and recorded his subcutaneous adipose tissue, deep adipose tissue and lean muscle tissue numbers.

From here we will be able to more accurately set nutrition targets and track lean muscle tissue gain and fat tissue loss from his nutrition program over time.

Our goal is to slowly reduce fat tissue whilst maximizing his performance in training so that he can perform at his absolute best come fight night and dominate in the ring.

If you are interested in receiving a body composition test with a full nutritional report to get you started on your transformation journey or to improve your sports perfromance, then send me a message today.

There are limited spots available each month for testing and nutritional reports due to a high volume of in person & online coaching clients.

5 tests and reports will be available at the beginning of each month and will run on a first come first served basis.

10/01/2023

How can athletes and gym goers decrease the risk of injury?

1. Identify the main injury sites that relate to your activity.

2. Implement interventions to reduce the risk of those injuries occurring.

It seems super simple, and that's because it is, but most people tend to avoid the low hanging fruit on the tree when it comes to exercise, nutrition & recovery.

That's why this is such an important post.

Here are some examples of common injuries for athletes and gym goers as well as some potential solutions for avoiding these injuries as best as possible.

Rugby players.

Common injury sites? Lower limbs > Hamstring strains & ACL tears

Potential solution?

1. Increase glute, hamstring & calf strength/robustness through resistance training.

2. Improve your running mechanics.

3. Increase your flexibility and mobility in the lower back, glutes and hamstrings.

Gym goers.

Common injury sites? Shoulders & neck.

Why? Excessive protraction of shoulders for prolonged periods of time due to sitting at a desk for most of the day. This can then lead to reduced shoulder mobility (think shoulders rounding forward).

How can this lead to injury? Lack of shoulder mobility when performing upper body exercise in the gym i.e bench press could lead to an increased risk of a shoulder tear/strain due to restricted movement and heavy loads.

Potential solution?

1. Regular shoulder and scapula mobility exercises alongside overhead flexibility exercises in order to improve shoulder mobility.

2. Increase the length of the lats, and improve range of motion in various planes of movement.

If you are struggling with an injury then I would recommend seeing a physiotherapist or osteopath, however, there are things we can be doing to reduce the risk of recurring injuries and reduce the symptoms of current injuries.

Simple mobility and flexibility exercises a few times per week after your training session alongside tweaks in your training program to account for the most common injury sites that relate to your sport/life is a fantastic way to reduce the chance of an injury occurring.

The best ability is availability!

08/01/2023

The London Elite Pro Fight Team.

All three athletes will be fighting again shortly. Excited to see them all dominate in their upcoming fights.

Very happy to be apart of their journey and to be able help them with their training & nutrition 💪🏼

30/12/2022

First sparring session back.. 8 rounds in the bag with

We go again next week 💪🏼

29/12/2022

Dieting for fat loss in 2023? Here are my top tips 👇🏼

1 - Manage your expectations

If you are currently sitting at 30% body fat then it's highly unlikely you will get shredded in 12 weeks, and you really shouldn’t put that pressure on yourself as that's an unrealistic goal that will lead to disappointment and/or potentially a bad relationship with food and training.

Instead focus on something more achievable and sustainable. Keep the end goal in mind of course (ie getting to 12% body fat with your abs out) but give yourself a longer timeline for it’s achievement so that once you get down to your ideal weight you don’t rebound straight away.

2 - Make off plan meals the exception and not the rule

If you are starting a diet with the goal of getting very lean in a given amount of time then it’s going to require some sacrifice.

I am all for flexibility, meals out with friends and making good memories, but going out every weekend for drinks and wrapping up the night with a large pizza is not going to be ideal for your progress and will slow it down.

This eventually leads to people dropping calories further throughout the week in order to achieve their desired rate of fat loss, which in turn leaves them under fuelled for their training and also has them feeling even more hungry than need be.

Instead, I’d recommend making a meal out with friends and family less regular in order to maximize your progress. With this in mind It’s also wise to make sure your meal plan includes the foods you really love so that your diet is more sustainable and enjoyable.

3 - Prepare your meals in advance

Preparing your food in advance means that you are in a position where you are less likely to eat off plan. The reason being is because you will always have a meal ready to go when it's time to eat.

I recommend batch cooking your meals for 2-3 days at a time in order to get it out of the way and free up more time on other days for work, family time or relaxation.

If you want to take your nutrition to the next level and get in the best shape of your life then send us a message today or call us via our website.

London Elite Trainer

02/05/2023

20/02/2023

16/02/2023

09/02/2023

30/01/2023

22/01/2023

12/01/2023

10/01/2023

08/01/2023

30/12/2022

29/12/2022

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