After two decades of back pain, Paul decided to see if exercise could elevate his symptoms. Having helped lots of people out in a similar situation I felt confident I could help. Paul explained his symptoms and the cause of treatment he’d previously tried.

Much like many bad backs Paul suffered with this pain because it compensates for other injuries. With one shoulder operation, several knee surgeries (with the last being a total reconstruction) and repeated ankle operations due to many dislocations after the first time he broke it. Paul’s history made it very clear why his back was causing such a problem. Whist other injuries had been fused back together his back was having to overcompensate for the lack of movement in other areas.

While the plan and exercises I choose were specific to Paul’s needs, I want to share with you the approach we took over the coming months to relieve his pain and discomfort.

The first problem we had to address was stability, as this is what the whole body relies on, especially the foot and ankle as they impact into the ground. This movement is called ‘gait’.
Many of the complications Paul developed suggested they were a chain reaction from this ankle injury. Paul continued to play sports at a high level and as a result may have jumped back into them to soon.

By using a small amount of instability at the foot and ankle it switches on the core. This ultimately engaged the muscles around the spine. The principle of stability created the foundations for flexibility and strength, which would in turn allow Paul to move more freely.

After we were happy that the joints and core muscle were stable, we added stretching. It plays a big part of flexibility, but at this stage we needed to address muscle imbalances. Before stretching, we did a squat analysis to work out which muscles were tighter, showing a strength bias. From videos and observations, we created a picture of what needs to be stretched and then a clear path of which muscles need to be strengthened.

While Paul understood the need to stretch, I had to move on to strengthening weak muscles that switched off from inactivity. This part of the rehabilitation understandably made Paul nervous as he had previously picked up a shoulder injury lifting weights in the gym when he was younger. I was able to alleviate his concerns with a structured approach, which prioritised looking after joints avoiding pain as well as allowing us to strengthen weak muscles like the glutes that were not functioning which allowed the lower back to pick up the strain.

Building strength allows your flexibility to be more durable and usable. For example, you might be able to touch your toes, but you don’t have the strength to pick up a heavy box. Strengthening your muscles is the glue that holds everything together. For instance, a day sat at your desk or a long car journey your back will tighten up, unless you spend the time developing its strength.

This approach has safely helped Paul’s injuries and made a big improvement to his back. Plus, he now knows exactly what exercises to try if his ankle or knee plays up again. Injuries like the lower back are rarely the cause and usually mask other injuries. By going over client history and assessing movement these can be improved on.

“The body will heal if you give it the right conditions, it will deteriorate if left untreated and the causes left unchecked.”

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Michael Wilson Founder & Fitness Coach

With over 15 years industry experience Michael is one of the most dedicated and hard working Personal Trainers in the industry. Michael has transformed countless clients physical capabilities and taken them beyond their goals, whether that’s losing weight to getting people back on their feet. Michael thrives on making a difference to the clients that struggle the most in the gym. The majority of his work is dealing with injuries. Not only restoring the body but, also the mind after challenging illness or injury.

Michael has an in depth knowledge of how the body works and has used that to train many top athletes in various different sports including Cycling, boxing, Water Polo and basketball all at the highest level. The challenge of performance at the highest level appeals to Michael’s competitive nature and studying for performance in very aspect of life is what drives him and many of his clients whether that be in sport, work or life.

Please get in touch with Michael if you have a goal or great desire for change.

  • Rehabilitation
  • Weight loss
  • Medical condtions
  • Sports performance

Charlotte Benson Personal Trainer

Charlotte’s passion for exercise began with sport and developed from being involved with a varietyof team/individual sports before solely taking part in football.

Whilst attending university in the USA on a soccer scholarship she achieved a Bachelor of Science in Sports Science and Psychology. Her focus now turns to helping athletes become the best they can be within their sport. Charlotte has an experience working with athletes from a variety of sports such as Fulham football academy, Surrey Storm Netball, Team Surrey Swimming, and individual scholar athletes involved in Skiing and Horse riding.

‘I believe that the key to success for any personal fitness goal starts from building the foundations.By carrying out corrective exercises, and individualising programs this will allow for us to progress in your training to help you find your inner athlete’.

  • Sports performance
  • Corrective exercise specialist
  • General strength & conditioning

Gerry Regnerus Personal Trainer

Gerry was born in 1969, and after a career in the military started working as a Personal Trainer in 2010. His age and experience makes Gerry the ideal trainer for mature clients. He uses a low key mentoring approach to training and believes that educating clients on the purpose of exercises as well as technique leads to the best results.

As part of his service Gerry offers a complimentary initial session and assessment.

  • Neurological injuries and dis-orders
  • Joint rehabilitation
  • Fitness for beginners
  • Posture analysis and correction

Olie Thomas Personal Trainer

Olie is an enthusiastic advocate of barbell training for everyone. As a result has been getting great results from his clients over the last 2 years applying the principles of barbell and dumbbell progressive training to all types of people. Some highlights involve helping a female client drop 12 dress sizes or 10 stone over the course of a year, and helping a male client recover from 3 torn quadriceps and getting his strength and mobility back post injury, going from being in a wheelchair to squatting 50kg in 9 months.

A firm advocate of a no-nonsense, no-fads approach to training, utilising tried and tested methods along with the latest research explained in a simple and easy to understand fashion, Olie can work with anyone from the complete beginner to the recovering athlete coming back after a period of absence.

  • Strength and muscle building
  • Body recomposition and weight loss
  • Injury rehabilitation
  • Sports performance training

Byron JohnstonStrength Coach

Byron uses his knowledge of fitness and exercise to help his clients to become strong, healthy and more confident in themselves. On his website you can see some of the many results he has guided his clients to, from huge improvements in strength, to body transformations and working with athletes to improve performance in competition.

His coaching highlights have included helping a women’s footballer get back onto the pitch playing 12 months ahead of schedule following an ACL knee surgery repair. He’s guided many of clients to be able to lift two times their own bodyweight.

Many people have come to Byron for help with losing weight, and his ability to give nutritional guidance alongside the correct gym programme has brought successes to the people he has coached.

He has also overcome the more difficult challenge of helping clients in gaining lean muscle for those who want to have a more athletic/sporting/muscular/defined physique.

  • Strengthening & conditioning
  • Expert barbell coaching
  • Dad bod and skinny fat transformations
  • Technique tune up
  • Programming to progress


coming soon!

We are super excited to announce that we will soon be opening a second studio in Knaphill, Woking.


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now open!

We are delighted to announce that our new studio in Knaphill, Woking, is NOW OPEN!


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