Roland Fitness | Personal Training
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Personal Training


All our personal training sessions and fitness plans are unique to you and based entirely on your goals.

Loosely speaking we tend to use a combination of the following fitness techniques to achieve your goals.



A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results. Our High Intensity Interval Training (HIIT) workouts are designed to improve your muscle energy utilization and expenditure. Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you’re sleeping!


Nowadays sedentary lifestyles are common: desk jobs, watching tv or driving a car all day. Strength training builds muscle, burns fat and increases your overall health. It burns calories, keeps your metabolic rate high under strict dieting and tends to make you stick to your diet better. Strength training strengthens your joints, lowers cholesterol & improves your sleep. We use it as one of the many pieces in our full service puzzle.



Adding fight-inspired workouts to your training regimen will pay off in a variety of ways. Whether you’re training for full three- or five-minute rounds or you’re starting off a bit shorter at first, fight training is tailor-made for High Intensity Interval Training (HIIT) workouts. Once you get accustomed to the tempo at which you need to work, HIIT-style sessions will have your conditioning levels spiking in short order. Fight-style HIIT work also shreds fat like nobody’s business. Have you ever seen a fat fighter in either MMA or boxing?


After a serious injury, or surgery, you may recover slowly. You may need to regain your strength, relearn skills or find new ways of doing things you did before. This process is rehabilitation. Rehabilitation often focuses on your strength, mobility and fitness and can often involve the treatment of pain. The type of therapy and goals of therapy may be different for different people. Our goal is to reduce pain, decrease stiffness and increase mobility. We’re here to help our clients become stronger, happier and injury-free, and make it easier for them to lead a fuller, more active life.



Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet. Pilates lengthens and stretches all the major muscle groups in the body in a balanced fashion. It improves flexibility, strength, balance and body awareness. Yoga brings the body and mind together and is built on three main elements – exercise, breathing and meditation. Both yoga and Pilates improve muscular and postural strength. As such, they’re a perfect ingredient to our personal training recipe.


We don’t like to use the word ‘package’ as everything we do is entirely bespoke and tailored to each of our clients.

The below gives you an idea of the sorts of plans we might put together for a typical client.

  • 12 Weeks

    • Initial Consultation
    • Health Assessment
    • Food Diary Analysis (blood testing if required)
    • Lifestyle Analysis
    • Goal Setting
    • Bespoke Nutrition Plan
    • Bespoke Fitness Plan
    • 2 x Personal Training Sessions per Week

  • 8 Weeks

    • Tailor-made sports nutrition plan from dietician
    • Mobility screening body map
    • We don’t guess, we test!
    • DEXA scan – the most accurate valuation fat screening
    • Blood testing when applicable
    • DNA testing when applicable
    • 3 x Personal Training Sessions per week

  • 6 Weeks

    • Initial Consultation
    • Health Assessment
    • Goal Setting
    • Food Diary Analysis
    • Lifestyle Assessment
    • Blood testing for Food Intolerances (optional)
    • Nutritional Plan
    • Fitness Plan
    • 2 x Personal Training sessions per week

  • Unlimited

    • Entirely bespoke package
    • Written according to your goals
    • Unmotivated people need not apply
    • Designed for busy people who need results