On One

Welcome to our 1:1 personal training packages

Many of you reading this may have been wasting months or even years simply stuck in a rut and never advancing from that first flush of results you achieved all those years ago when you first started your journey in the gym.

We have developed a number of different packages at the FLF Performance Centre. The big sellers are our 8 to 12 week 1:1 and 2:1 fat loss programs, muscle mass programs, sports specific or strength training programs. These promise to produce outstanding results every time.

You can come in to the FLF Performance Centre and see some of the amazing clients we have helped transform over the years, not to mention some of our results are available throughout the entire website for you to see how we’ve helped others to achieve, along with the testimonials from those who have used and continue to use our services to improve their lives or increase their performance year after year.

More about Fat Loss and Muscle Mass

Our approach towards fat loss and muscle building has been created based on scientifically proven systems and modern day research from respectable journals and studies, along with copious hours of “trial and error – in the trenches” of which – lucky for you – you will not have to experience for yourself.

Our 1:1 tailored programs aim to deliver outstanding results in minimum time.

Who devises the programs?

The majority of the fat loss and muscle mass programs will be devised by your chosen personal trainer based at the FLF Performance Centre in Manchester.

Unlike other personal trainers, our entire team here at FLF focus more on specific key areas such as improving hormonal balance. This can be done by increasing insulin sensitivity with carbohydrate manipulation or increasing IGF-I and testosterone (naturally), as a by-product of simply switching the training program around to manage/control cortisol (stress hormone) at times when it’s not required to full effect, or simply promote maximum effect when looking to create protein synthesis.

Make no mistake, if your current trainer or coach can’t help you with their current skill set, then you need to find someone better suited who CAN. We believe, between the entire team here at FLF, that we can improve, if not fix, the vast majority of fat loss, hypertrophy and sports specific problems and issues that arise in many unhappy clients who walk through our doors seeking our guidance and outstanding level of expertise.



Nutrition and supplements are NOT a one size fits all:

We also pay particularly close attention to the latest nutrition and supplementation research.

Years of trial and error have seen us try many different schools of thought when it comes to nutrition and supplementation. Consequently, we save the specific details of nutrition exclusively for our clients.

Our programs include the following:

Initial Assessment & BioSignature/Bio Print Consultation

This consists of a health and fitness questionnaire where we learn not just the hard facts of your previous exercise experience and medical history, but also seek to understand exactly WHY you have decided to embark upon this journey and how can we effectively structure your program to best fit around your life and important commitments. Using the tools we have at our disposal, your trainer may ask you to complete a series of other questionnaires along with practical tests based upon your goal discussed within your initial consultation.

Practical tests such as; BioSignature modulation or Bio print, 1-5 RM test, posture analysis, HCL test, zinc test, PH Test, blood glucose test, Braver-man test or sports specific tests. In some cases, a more “in-depth” approach may suggest a Blood/Saliva hormone tests, lactate testing or VO2max test. Please bear in mind, the more ‘in depth’ approaches may not be necessary and may only be a suggestion based on the goal you have discussed with your trainer within your initial consultation.

BioSignature Modulation/ Bio Print  – Click here to find out more


Nutritional Consultation and Audit

Depending upon the client and the goals, we also map out a full scale supplementation programme that includes every possible suggestion of which food supplements a client could take to increase their potential for progress – again this will be based on their individual BioSignature/BioPrint report along with their answers to certain questions asked at the initial consultation and throughout your entire program.

Personal Training Sessions

On the basis of the data gathered by our initial consultations, we then construct a unique programme just for you. This is usually something between a 8-12-week “overall plan” that’s designed to evolve as your status changes – meaning it will be created initially with the high possibility of changing when you are reassessed.

What we expect from you

We are very proud of our reputation for putting muscle on even the hardest of gainers and dropping body fat on those who claim they have “tried everything”. Unlike most personal trainers who will take on anyone with a pulse and a wallet, we are very particular about who we take on as a client.

To this extent there are certain conditions that we demand each client agrees to before committing with any payment.

  • Make the time to train with us three times a week- Minimum. We are willing to work at any time of the day (literally), and some of the team may even open the gym at 3am in some cases! There are always legitimate reasons not to exercise, but we will not accept that you can’t find the time for 3 sessions in a 168 hour week.
  • Accept that you must follow the plan to the letter! Unless you have been told to eat chocolate cake – I am sorry but you won’t be allowed to eat chocolate cake – period.
  • Give 90% effort throughout the workouts and diet. If you are a militant spartan warrior and give 100%…guess what, you’ll get that back in results. We know everyone is susceptible to slipping up, since we are only human after all, but we are not interested in working with anyone who gives less than 90%. This is nothing personal but we would rather keep our reputation and work with clients who are committed to seeing results and change.


Costs vary greatly depending on the trainer you choose and the package you require. You may, however, get a discount for 2:1 training sessions if you know somebody who wishes to share the same training slot alongside you at the same time. This is only possible for those who are on a similar path, at similar fitness/strength levels, aiming for similar goals. Therefore, it’s not always ideal or recommended in some cases.

Contact for more information.