Health and fitness advice from the expert personal trainers in Cardiff.

There’s a lot that goes through your head when you finally decide that today is the day that need to lose weight and start to get fitter.

Firstly it probably didn’t happen overnight, you have no doubt had a nagging voice in the back of your head for a number of weeks or even months now.

But today you’re feeling positive and you’re finally ready to make changes to your lifestyle and lose the extra weight you’re carrying.

The next natural step is to search for a solution, and we all know that if you work with a coach or have a mentor,  that your chances of achieving your goals are a lot higher.

But there are a lot of options out there so how do you know what the best option is?

Here are 4 key things that your coach should be doing when starting a fitness program.

1.Consultation/Discovery session

If your consultation is a quick chat about fitness and then an overview of the pricing, then run a mile.

Before starting any new program you should meet with your coach. The primary reason for this meeting is to learn all about you, your current lifestyle, past exercise history and your current state of mind.

At this meeting it’s also very important that the coach explains exactly what’s included in the program and what kind of support you will receive.

If they have before and after pictures of people who are similar to you then that is a great sign too.


When you first start any fitness or weight loss program, it is vital that you know your starting point. How can you set goals if you don’t actually know where you are?

An assessment shouldn’t be just jumping on the scales, it should include 3 elements focussing on your body, your current level of fitness and your nutrition.

Here’s what a fully comprehensive assessment looks like :

1.YOUR BODY: Weight, body fat, body circumference measurements and before and after pictures will give you a complete view on your progress come re-assessment day.
2.YOUR CURRENT FITNESS: An initial movement assessment and basic fitness test to outline any ailments you may have and to ensure that the exercises prescribed are suitable. This is especially important if you’ll be attending group exercise.
3.YOUR NUTRITION: A nutrition analysis is important to outline the key areas to address. Completing a food diary and reviewing it with your coach is a must when it comes to weight loss.

Book in for a a full assessment and consultation here>> REQUEST A FREE CONSULTATION

3.Start Slowly

The first goal of any fitness or weight loss program is to develop good habits. If you go all guns blazing in session 1 you’re likely to ache for a week and will no doubt dread your next session. This is no way to make a habit!

When it comes to nutrition, you also need to take things slowly. Focusing on too many changes at once can be overwhelming and will feel really restrictive.

A key tip here is to focus on just one thing until you get that right, then look at adding other changes.

4.Setting dates for a re-assessment

The initial assessment is important but re-assessments and progress checks are imperative to your success.

Regular re-assessments will outline your current progress, allow you to celebrate and also reset your goals or give you an opportunity to discuss any challenges you are facing.

When you’re working with a coach, make sure you know how often these re-assessments will take place. I recommend around every 6 weeks.

You are now armed and ready to make the best possible choice when it comes to choosing a coach!

All the best Kev

Book a consultation HERE if you’re ready to drop some weight and boost your energy.