PERSONAL TRAINING THAT KNOWs NO BOUNDS
TRANSFORM YOUR BODY ANYWHERE IN THE WORLD WITH ONLINE PERSONAL TRAINING
HOW TO TRAIN WITH ME
ONLINE PT AND NUTRITION COACHING
Training online has changed the game. Virtual Sessions through Skype, FaceTime and Zoom allow me to train my clients anywhere in the world. By keeping clients consistent with their training, we achieve the best results!
TRANSFORMATION PROGRAMS
Transform your lifestyle, build muscle, and get lean, with one of the FWA transformation plans. Workout plan, lifestyle guide, exercise library, workout logs, and recipe pack... everything you need to get results.
your first 5 tips for training success
When you first start training it can be quite daunting. Which exercises are best? How often should I train? What even is a cable wood chop? But before you worry about all that, here are a few fundamentals to think about when starting the gym for the first time. Check out fitness episodes on my Youtube channel and podcast ‘The personal training zone’.
Free Calorie Calculator
Use this macro calculator to estimate how many calories you require each day to maintain the same weight.
Put your weight, height, age, gender to calculate your BMR (Basal Metabolic Rate). Basal metabolic rate is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.
You can use ‘Advanced’ mode to put in an exercise, or activity multiplier to find out your TDEE (Total Daily Energy Expenditure).
Using your TDEE, if you want to lose weight subtract 10-20% of the calories. E.g. TDEE 2500 your daily allowance would be 2000 – 2250 cals.
If you wanted to gain weight, without gaining too much fat, I would increase this number by 5-10%. E.g. TDEE 2500 your daily allowance would be 2625 – 2750 cals.
Focus on eating whole nutritious foods and aim to get 1.25-2g of protein per kilogram of body mass.