Welcome to
Welcome to
Power of 3 Personal Training
Power of 3 Personal Training
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Thank you for your enquiry!
So you're interested in personal training with me?
I am so happy to be part of this community and I can't wait to get started supporting you on your fitness and health goals.
My aim is to give you the coaching and accountability needed to get to where you want to be.
Inside this welcome document you'll find some useful information that'll help you to get moving in the right direction.
1-1 Personal Training
1-1 Personal Training
1-1 personal training is coaching that is bespoke to each client. 1-1 training is available either in my private studio in Highworth or from the gym at Blunsdon Fitness located at the Blunsdon House Hotel (you do not need to be a member to train with me here)
Small Group Personal Training
Small Group Personal Training
Small Group PT is exactly that. Personal training shared with up to 3 members at my Highworth Studio and up to 5 members at Blunsdon Fitness. Free trials are available please message for details
TRX Pop up sessions
TRX Pop up sessions
TRX is one of my desert island must haves. I love this simple piece of equipment and its brilliant for every ability and all types of training. When the weather is fine I run classes outdoors on Highworth recreation ground near the football club. Look out on my facebook page/group for new pop ups coming soon!
What to expect
What to expect
WHAT YOU CAN EXPECT FROM ME
Commitment to your goals at all times - not just in sessions.
Trust in your ability to make progress and reach your goals.
Accountability that ensures I can justify any choice I make on your behalf.
Professionalism that is shown by showing up to our sessions and responding to messages in a timely manner, doing what I say I’m going to do and creating a supportive working environment for your sessions.
Confidentiality I will not share your story, progress or struggles with anyone unless permitted by you.
Education I will not just train you, I will educate you as to why my choices are right for you. The fitness industry is a fast-paced environment, and with changes in research occurring regularly, I will be ready to change my stance on certain issues if research shows something new that will benefit you. I will ALWAYS show you the reasons behind any change of direction I make, and why it affects your plan for the better.
Enthusiasm I will remain positive in your ability to reach your goals, and will only set you targets I believe you can achieve.
Respect in the way in which I interact with you - my language and tone - both written and verbal - will demonstrate my respect for you.
Non-judgement in the way in which I train and communicate with you.
Contact with you during my work hours. I offer support around the clock and I aim to get back to you within 24 hours unless it is the weekend or I am taking holiday.
WHAT I EXPECT FROM YOU
Commitment to your goals.
Communication about how you’re doing and especially when you’re struggling or unsure about something. I welcome any and all questions.
Trust in the plan that is set and always be ready to ask questions that support your learning.
Accountability in your recording of activity outside of sessions (if applicable) and your nutrition intake.
Professionalism in your choice of training attire, attendance, and arrival time. I expect you to arrive 5 minutes early to begin your warm up.*
A willingness to learn is vital. You will be exposed to misleading information on health & fitness almost hourly - in the press, on social media, on tv etc. If you see information that you believe is of interest to you and I haven’t mentioned it already, please speak with me about it so that I can offer you my thoughts before you decide to take action.
Feedback - no matter if it’s negative, positive or constructive; if you have feedback for me, I want you to know I will always welcome this. My business develops with the help of the people it serves.
*If you have to postpone or cancel a session, it must be done within 24 hours of the session start time. This is so that your appointment time can be opened up to other clients where necessary and so that I do not pay rent for space that is unused. Termination of agreement requires 1 full calander months notice unless otherwise agreed with the trainer.
Testimonials
Testimonials
Kelli
Kelli
Sam has changed my life. I spent a year before I met her I was with an international online training programme and I had to almost drag myself through my workouts and I struggled with motivation and eating healthy. From the first time I met Sam, I wanted to exercise. I actually looked forward to it now. In the 4 months I have been seeing Sam, I am stronger, fitter, a size down and at the lowest weight I have been in years. Her enthusiasm is infectious and she is not just my trainer, she's my friend.
Mollie
Mollie
The 12 week plan that I did was exactly what I needed, I found that beforehand I had really lost motivation, I didn’t really know what I was doing in the gym and I found it hard to stick to a healthy diet, and the added fact of having PCOS had left me feeling really worried about not feeling my best on my wedding day. I really valued the insight Sam gave me, working on the best way to adjust my diet and my overall health as well as the advice on workout routines and how to get the best from my sessions, but most importantly the support that I got throughout, I think that was actually the most valuable part of having a PT for me! I can’t quite believe the results and can’t thank her enough for helping me feel wonderful on my special day!
Deb
Deb
Sam has given me back the confidence I needed. It's a slow process but I'm really enjoying it (which I never thought I would hear myself say about workouts). She listens to you and is not strict or pushy but consistent, helpful and challenges you.
Belinda
Belinda
Physically, I was feeling unfit and not knowledgeable about the type of exercise I should be doing to get results. My mental health had been had been up and down at times, but once I applied to Sam's group training, I started to feel happier and felt good to have a trainer to give me some guidance. I felt Sam was great to work with, as she is very knowledgeable in her field of work, and love how she is easy to talk to. Sam is very down to earth and has a great sense of humour, which definitely helps to make you feel relaxed. I'm loving the workouts too, definitely felt like your making progress.
James
James
Sam is an excellent PT. Great customer approach, offering tailored plans to achieve your goals.
Additional nutritional advice was excellent, as this allowed me to achieve on my goals whilst still enjoying my food.
I would highly recommend
Liz
Liz
Sam is awesome and I can’t recommend her highly enough. I started my journey with her over a year ago and I haven’t looked back. My hour session a week is so worth it and I ALWAYS come away feeling better. I am stronger (my main goal), 1.5 stone lighter, more positive, have more energy and I’m a lot more confident . Sam takes the time to really get to know you and in many ways is so much more than a PT; I can’t underestimate the support she has given me, particularly on the days when things aren’t going well. Sam is approachable, friendly, professional and just generally a super human being; I’m one happy customer!
Getting started
Getting started
How to get started
Either book a 15 minute discovery call where we can have an informal chat about you and where you need to or book a free consultation or taster session. Every personal trainer is different, this is your opportunity to meet me and discuss your goals. We will work together to form a plan and if I'm the right fit for you as a trainer.
What happens next?
Join the Facebook community.
Check out your Google drive folder or PT3 App (it contains your workouts, recipes, nutrition myths, workout ideas & webinars on interesting topics.)
Gather up any questions you have to ask in your next session.
Feel free to contact me to ask any pressing questions @ 07790618899
Register for Session:X to get access to Yoga, Pilates, Meditation and Mobility sessions to compliment what we do in the gym.
Preparing for your first training session
Wear clothing & trainers that are comfortable and easy to move around in.
Bring a water bottle and towel.
I would recommend you eat something light within 2-3 hours of our session.
Please don’t hesitate to message me if you have any concerns or questions about how our session will run.
My Philosophy
My Philosophy
Nutrition
Nutrition
Start by tracking your food intake on a food diary or through something like MyFitnessPal. This will help us to understand what you are eating just now and if there are any changes that will better support your goals.
Aim to eat a source of protein at each meal. This will help with satiety and recovery from our training sessions.
Include a wide range of fruits and vegetables in your diet.
Where possible, plan your meals in advance to save stress.
Eat in a way that leaves you feeling satisfied and content.
Eat until you are 80% full and (if possible) without distraction.
Go easy on yourself if you overeat or go off plan. I think of these as speed bumps rather than car crashes.
Exercise
Exercise
Consistently showing up is 90% of the battle. If you can master showing up even when things aren’t perfect, you’ll make a lot of progress.
No one type of exercise is necessarily better. The key is to include ways of moving that you enjoy, will do consistently and feel good doing. Although, I am a big fan of weight training!
An excellent goal for most people is to move in a way that gets you sweating for a minimum of 3 hours per week. This can be a combination of weights, cardio, walking, dancing, climbing, playing sports etc.
Harness exercise for it’s physical and mental health benefits. It’s more than just a weight loss tool.
Aim for 7-10,000 steps per day
Referrals
Referrals
My business grows with the help of the people it serves.
I would love to personal train more people who are just like you. So, if you have a friend, family member or colleague who you think would benefit from my help, please put them in touch with me by giving them my mobile number (insert number). As they are a referral from you, they’ll receive two free PT sessions to try my service out.
As a small thank you for anyone you refer who signs up after the two free sessions, you’ll have the choice of receiving either:
50% off a month of training
A £50 Amazon or local restaurant voucher
FAQ's
FAQ's
Frequently asked questions
Q. Is it ok to feel sore after a workout?
A. Some mild muscle soreness is expected as what I take you through may be new and thus, your body needs time to adapt. If something becomes extremely sore, please text me so I can better advise.
Q. How many workouts should I do per week?
A. A fantastic aim is three 40-60 minute workouts per week.
Q. I need to cancel a session, how should I do this?
A. Please text or WhatsApp me at 07890618899
Q. I don't want to track my calories, is this ok?
A. Absolutely. Everything I suggest for you will be optional and there are always alternatives. We can talk more about this in session.
Q. I'm not sure about something, how should I ask you?
A. Either by email, powerof3pt@gmail.com, in-person or text.
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