who we are
A coach that cares
As your trainer, I understand that your health is about more than just your physical appearance. Your physical health and your mental health are as important as each other. I focus on the mental health benefits of strength training and moving your body; enabling repair, function, strength and confidence. Training for longevity rather than aesthetics - aesthetics are a bonus by-product.
I have over 20 years experience in the industry; beginning my own strength training journey back in 1996. From working in gyms whilst I was at university to having a successful 16 year career at Microsoft and now with my own thriving Strength & Fitness business for the last 6 years, plus 3 kids, I understand YOU. I know the daily life struggles and time constraints. I care and I’ve got you covered. Wherever you are on your journey, my home workouts are for you.
I use the terms "we" and "our" as I may be your only trainer but I’m not alone. We are the F10. That means you too. We are a community of women with many things in common, not least the daily grind, but there is one goal that we all have: To live a happy and healthy life for as long as possible. We do that through keeping our minds and bodies strong and as much as I support you, we support each other through the F10 community. We all feel energised after the buzz of a home workout!
Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.
Christian D. Larson
WHY RESISTANCE TRAINING?
Transform Your Mind, body & health
Resistance training, also known as strength training or weightlifting, offers a wide range of benefits for both your physical and mental health. Some of the key benefits include:
1. Increased Muscle Mass: Resistance training helps build and maintain lean muscle mass, leading to improved strength and a more toned appearance
2. Improved Metabolism: Muscle tissue burns more calories at rest than fat tissue, so increased muscle mass can boost your metabolism and aid in weight management
3. Enhanced Strength: Strength training increases your ability to perform everyday tasks and activities, making them easier and more efficient
4. Bone Health: Weight-bearing resistance exercises can strengthen bones and reduce the risk of osteoporosis and fractures - vital in menopausal women
5. Improved Joint Health: Strengthening the muscles around your joints can enhance stability and reduce the risk of injury
6. Better Body Composition: Resistance training can help reduce body fat and improve body composition by increasing muscle-to-fat ratio
7. Enhanced Endurance: Building strength can improve your endurance and stamina, allowing you to engage in physical activities for longer periods
8. Metabolic Health: It can help improve insulin sensitivity and reduce the risk of type 2 diabetes
9. Cardiovascular Health: The F10 resistance training programme provides cardiovascular benefits when performed at a high intensity and with short rest periods
10. Mental Health: Engaging in resistance training can boost mood, reduce stress and improve cognitive function
11. Functional Fitness: It enhances your ability to perform everyday activities, such as lifting, bending, and carrying
12. Enhanced Sleep: Regular exercise, including resistance training, can promote better sleep quality
13. Chronic Disease Management: It can assist in managing conditions like arthritis, back pain and heart disease.
14. Longevity: Strength training has been associated with a longer, healthier life
15. Improved Body Image and Self-esteem: Achieving fitness and strength goals can positively impact your self-image and self-esteem
In my opinion, there is nothing better if your priority is longevity.
Join Our Community
Become a part of the F10 community by signing up here and requesting to follow We Are The F10 on instagram.
ABOUT YOUR MEMBERSHIP WITH THE F10
The F10 is a monthly subscription programme offering a mix of bodyweight, resistance, strength and muscular endurance training. All you need is a mat, resistance bands and a set of dumbbells like the ones found here. Sessions are structured to ensure progression but also to ensure that you, personally, never feel like you can’t keep up.
ALL ABILITIES WELCOME
If you have pre-existing conditions such as Diastasis Recti, pelvic floor dysfunction, prolapse, back problems – it’s all good. I’ve got you covered. Whether you’re a total beginner to exercise, someone who’s simply lost their workout mojo or a hyperactive sporty spice – we’re good. I’ve got you all covered. I come highly recommended by Louise Rahmannou, Women’s Health Physio & Mummy MOT specialist. Whatever your goals are – the key to achieving them and maintaining them is:
COMMITMENT & CONSISTENCY
You can’t just dip in and out and expect to get results. We are stronger together but we also work harder together. We turn up together. We laugh together. We sweat together. We get fitter together. We get stronger together.
You will receive:
- Access to LIVE 20 to 30 minute Online Classes SIX days per week:
- Monday to Friday at 6.30am | Sat at 8.00am
- Unlimited ON DEMAND access
- Bonus content on the Members Only Instagram page
All of this for just £29.99 per month!
Timetable:
Mondays: Total Body Strength (30 mins)
Tuesdays: Core Strength & Balance (20 mins)
Wednesdays: Hump Day Booty Sesh (30 mins)
Thursdays: Conditioning (20 mins)
Fridays: Total Body Strength (30 mins)
Saturdays: Mobility & Stretching (20 mins)
Please note: as a one woman-band, your monthly membership is priced to allow for Nicki to take holidays & sick days (rare) but you will, of course, continue to access the On Demand videos in Nicki's absence.