Principle Trainer - Tim Quickenden BSc. (Hons) Dip FTST

t. 07971 226931 e.

Testimonials :
"I find Extrafit professional, friendly and knowledgeable and I thoroughly enjoy my training." M.P. Wickham         "I damaged my back 5 years ago and contacted Tim at Extrafit. I do 2 one hour sessions a week and have not had a problem since" Chris. R, committed Extrafit fan         "To achieve my life-long goal of running the 26.2 miles of the London Marathon I realised I was going to need expert advice and I have the medals to prove it. Six years later, I am still training with Tim on a regular basis." Heather.S, Fareham         "Tim came to see me and took a very thorough health history and within a few days (before I could wonder what I'd done) I was starting my first session. To begin with we did a brisk walk for half the session followed by toning and stretching exercises." A fifty-something previously allergic to exercise. Nr Arlesford         "Extrafit coaching has helped, and continues to help me, to reach a high level of fitness, strength and stamina. Another benefit is in improving my ability to concentrate and focus." Matt Harris, Motor Racing Driver         "It is never boring, is an outlet from all the other pressures of work and family, and gives me a lot of pleasure." Beverley N. mid-Hants        

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There are personal trainers at most gyms. What more can my own personal trainer do for me?

A personal trainer shared among all of the gym’s clientele can never give you the individual attention, constant motivation and safe advice that your own personal trainer can. Your personal trainer will get to know you very well – what works for you and what doesn’t, which exercises to focus on – and they will be able to advise on inter-session training, nutrition and other lifestyle issues. Your personal trainer will also prevent you ‘plateauing’ or falling into the rut of always doing the same exercise or sequence.

Shouldn’t I be able to motivate myself to get fit?

Not necessarily, some incredibly regular exercisers still use a personal trainer for that occasional extra push. And, if we may ask with all due respect, has it worked for you up to now? If you are not able to motivate yourself to the degree that you yourself would like, then a personal trainer is the answer!

Will you shout at me?

Only if you want us to! We don’t really follow the ‘Army PTI’ theory of motivation, but some people sometimes want and need that, and, as your personal trainer, we will do whatever it takes to help you get the most out of every session.

Why should I book a series of sessions? After a few sessions, won’t I know it all anyway?

Some of our clients do just want a quick push to get started, before going it alone. That is fine with us. Most of our clients, however, recognise that their needs change as they get fitter; they need advice on new exercises to try, on how to get to the next level; and they simply appreciate the structure, motivation and commitment that comes when they book a series of sessions.

What might a typical training session involve?

Every session is different because every person is different. Experience has shown that certain forms of exercise generate certain results for certain people. You will never be expected to do anything we are not comfortable with.

Our sessions usually include warm-up and warm-down components, some stretching, and some component of cardiovascular exercise to boost metabolism and burn calories. It also may be important to address postural and core stability issues with fitball work and the correct abdominal and lower back exercises. Weights exercises are a good complement to the cardio work. Other options include the very popular boxercise, where, if you miss the pads, you’ll get to hit your personal trainer!

Do I need to be young and fit to benefit from personal training?

Definitely not. We have worked with clients in their 70s right down to young teenagers. There is no need to have exercised before and it doesn’t matter how unfit you perceive yourself to be. Your personal trainer will always ensure that the appropriate checks are performed, and will adopt a suitable approach with gentle exercise to get you started. Our sensitive attitude means that we appreciate some people may be nervous about exercising for the first time in ages, but we make sure that the experience is a pleasant and stimulating one from the start.

How much space do I need if for training at home or in the office? And what about equipment?

We have trained people in the smallest of spaces. Part of the session may take place outside if you are happy to do so and the weather is suitable. We provide all of the equipment that you will need for the training sessions, though if you do have any favourite gym equipment at home, this can be incorporated into the sessions.

What about help with my nutrition?

Extrafit personal trainers are qualified in nutrition. Our principal, Tim Quickenden, studied nutrition for three years as part of his degree, as well as holding an extra diploma in nutrition. We include nutritional advice, if you want it, as part of the ongoing training: this may be in the form of simple tips and basic rules, or it can stretch to your keeping a four-day food diary, which is then analysed using latest software.

How quickly should I expect to see results?

This naturally depends on the starting level of fitness and your commitment between sessions! As a rule of thumb, if you follow your trainer’s advice, you can expect to feel fitter and more energised within a few weeks and start to see visible results within four to eight weeks. Our clients often say how much more energy they have and how good they feel about two weeks into the training. Physical changes, such as weight loss and muscle tone, will follow soon after.


Tip of the Month

There is a widely publicised link between good nutrition and health/wellness.  “You are what you eat” is a phrase often used and is very true. As Personal Fitness trainers, it is vital that we not only focus on our client’s exercise and daily energy expenditure but also embrace their food intake. Read more

Personal training with a highly qualified experienced fitness trainer is available in South UK including the Meon Valley, Fareham, Titchfield, Bishops Waltham, Swanmore, Droxford, Denmead, Waterlooville, Lee on Solent, Chandlers Ford, Eastleigh, Gosport, Southampton, Portsmouth as well as many other local Hampshire areas on request.