Specializations
Weight Management ~ Strength training ~ Nutrition ~ Core Stability ~ Gym Based Boxing ~ Sport Specific Training
Weight Management
I have explored and tested all the training techniques that claim to burn fat in the most effective way. Despite what most fitness industry experts claim, you don’t need to do boring long bouts of cardio on the tread mill or cross-trainer, count calories or even have the perfect genetics.
My fat loss personal training combines resistance training, interval training and Tabata based training; all of which we know when done properly will melt body fat off you like nothing else. When you complete my fat loss training you will continue to burn calories even when you have left the gym, you will burn fat for up to 24-48 hours.
I tailor bespoke training programmes for each and every client to get the maximum results in the minimum time. I will take you through a full body composition analysis taking your height, weight and body fat measurements and track your progress through your fat loss regime.
Strength Training
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue!
Despite its reputation as a “guy” thing, strength training is a key component of overall health and fitness for everyone.
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Nutrition
There is so much contradiction and confusion about nutrition out there today.
How do you know what really works and what is myth?
I take away all the fluffy information and media hyped bull and let you into a secret, that there is the right nutritional information out there that really works and can transform your body in no time.
We draw from all the latest scientific research, and we couple this with lifestyle modifications to ensure we can guide our clients through to their goals, delivering results that are noticeable in as little as two weeks.
My Prime Shape's innovative approach and devotion to pursuing real nutrition that is credible is why we get results. It’s all about sensible and balanced eating which you can enjoy for the long term and not short term diets that are not practical or sustainable. My Prime Shape don’t follow fad diets or fashionable trends in the world of nutrition. We communicate real nutrition which gets real results; we understand the most difficult aspect of any nutrition & lifestyle modification process is when and how to apply changes.
This is why Pavel is always on hand to coach you through any sticking points or difficulties you may face on your journey.
Core Stability
The best core exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core.
The abs have very limited and specific action, and what experts refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.
Gym Based Boxing
If you’re looking for toning combined with weight loss, including boxing in your training programme may be right for you.
It’s now becoming increasingly popular, as more men and women come to appreciate its all-round fitness and stress-relieving benefits.
Boxing gives you a great work-out, toning your body, while promoting cardiovascular fitness. You can expect improved muscle strength and endurance, increased metabolism and lean muscle mass and improved agility, reflexes, co-ordination and mental focus.
While it doesn’t involve an opponent or exchanging any blows, boxing helps improve confidence and increases your capacity for self-defence. Best of all, it is great fun and leaves you feeling empowered and energised.
Sport Specific Training
My training programs are specific to the individual athlete and his or her physiological needs to optimize performance.
Sport specific training is fitness and performance training designed specifically for athletic performance enhancement. Training programs for athletic performance enhancement include such areas as strength, speed, power, endurance, flexibility, mobility, agility, mental preparedness (including goal setting), sleep, recovery/regeneration techniques and strategies, nutrition, rehabilitation, pre-habilitation, and injury risk reduction.
A general program should include all of these components and a more specific program may only include a few, depending upon the athlete's specific needs (based on strengths, weaknesses and/or imbalances) and the demands of the sport they participate in.
Sport Specific Programs are excellent for:
All athletes needing to improve power, strength and speed;
Endurance athletes needing to figure out proper training zones for optimal performance at race time;
All athletes needing to improve coordination, balance and agility.