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nickatkinson.fitness

@nickatkinson.fitness

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Nick Atkinson
🏃‍♂️ Marathon Runner
💪 Strength Training
📍 Personal Trainer @pioneerperformance

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Transformation doesn’t always mean a huge change on the scales.

When Ellie joined Pioneer, she already had plenty of training experience.

She just wanted to feel more confident that she was doing the right things and getting more from the time she spent in the gym.

Over three months, Ellie has lost 5kg, toned up in the areas she wanted to focus on, and learned how to make her 2–3 hours of training each week count.

A big part of that progress has been working with her coach, Nick.

He’s helped Ellie build the skills and confidence to train independently, with a clear plan and the knowledge to keep moving forward.

As Ellie put it, the gym can feel like “a minefield online” when you’re trying to work out what to do.

Having the right guidance has made all the difference. 👏🏼

 #gymnewcastle #personaltrainernewcastle #pioneerperformance by @nickatkinson.fitness

There’s a lot more that goes into creating an effective training programme than just choosing a few good exercises.

In my first team meeting at Pioneer Performance we covered how many variables you need to consider when programming for a client.

How many days can they realistically train? What are their goals? Are there areas they want to prioritise? Are we covering the relevant movements and joint actions?

Then there are individual constraints. What ranges of motion can they comfortably work through? Are there movements they struggle with? Will they feel confident performing an exercise independently?

You also have to consider what they’re doing outside the gym. If someone runs several times per week, plays a sport or has a very active lifestyle that needs to be considered alongside their gym training, as does their ability to recover from it.

Even the practical side matters. Where are the machines positioned? Does the exercise order make sense? What if a piece of equipment is taken - is there an alternative they can perform confidently?

Then there’s progression. Can you add load or reps over time? Can you progress the movement as they become more competent? Can you regress or adapt it if needed?

Even the training split needs to suit the individual. A full-body approach three times per week might make sense on paper but what if they don’t enjoy training legs three times per week? A programme someone enjoys and consistently follows is likely to be far more useful than a theoretically “optimal” programme they’re unlikely to stick to.

None of this makes an exercise or a training split inherently “good” or “bad”. It’s about whether it makes sense for that individual, within that programme, at that point in time.

Working at Pioneer Performance has opened my eyes to how many considerations go into good programme design. Effective programming isn’t about creating the most complicated or “optimal” plan, it’s about creating something that fits the person in front of you and that they can execute, progress and sustain.

Anyways, here’s my current upper pull/lower push session, programmed for me by me 🤣 #personaltrainer #gym # by @nickatkinson.fitness

Last weekend I had the opportunity to attend a workshop on nutrition and behaviour change delivered by @skyelizabethnutrition - thanks to @pioneerperformanceeducation

We explored a range of behaviour change concepts, including quality of motivation, self-determination theory and the importance of reinforcing behaviours rather than just outcomes. It was a fascinating session that really challenged me to think about what more I could be doing as a coach.

As someone in a profession that can have such a big impact on both a person’s physical and mental wellbeing, I believe it’s important to continually develop my knowledge and coaching skills so I can provide the best possible support for every client.

Looking forward to putting some of these ideas into practice 📚💪 by @nickatkinson.fitness

LESSON LEARNED👇
Not every session goes to plan.

Last week I planned to run 2 x 3km at 4:20/km pace as part of my training for the Great North 10k. After the first rep it became pretty clear that wasn’t happening, so I backed off and settled into an easy pace for the rest of the session.

Having recently ran a sub 20 minute 5k and a sub 3:45 marathon, fitness wasn’t the issue. The real problem was a combination of the heat, poor hydration, lack of proper fuelling and fatigue.

Not so long ago I’d have tried to force the second rep regardless. These days I’ve learned that listening to your body and knowing when to back off is just as important as knowing when to push.

One missed session won’t ruin your progress. Ignoring the warning signs and pushing yourself into injury or heat exhaustion might.

Sometimes the smartest training decision is knowing when not to train hard!🏃‍♂️💨

Also shoutout to @redbull for the free can afterwards, absolutely revived me🤣 #running #runningmotivation #runningcommunity #runtok #personaltrainer by @nickatkinson.fitness

After 7+ years of strength training and completing 2 marathons, I’ve recently started my journey as a Personal Trainer at @pioneerperformance

This page is where I’ll document my own training, coaching journey, and everything I’m learning along the way.

Let’s see where it goes 💪 by @nickatkinson.fitness