Finally: A Real Plan That Works for Your Life — Not Against It

Discover the simple 6 week system we use to help busy adults get fitter, stronger, leaner, and consistent again — without fad diets, extreme workouts, or giving up the things you enjoy.

No pressure

Just a chat

No judgement

You don’t need to be fit to start

No confusion

We’ll give you a clear, simple next step

WHAT YOU GET IN THE 6-WEEK CHALLENGE

Everything you need to get results — even if you’ve failed 100 times before.

This isn’t a “join a gym and hope for the best” kind of programme.
This is a structured 6-week transformation system built for real people with real lives — not wannabe athletes.

Here’s exactly what you get:

A 60-Minute Kick Off Consultation (Your 1:1 Game Plan)

A full hour with a coach to map out your next 6 weeks.

  • Clear plan, so you know exactly what to do and when

  • We help you set goals you can actually hit

  • We adjust around your work, kids, travel, injuries — all of it

  • You’ll leave thinking: “Finally… something that makes sense.”

It’s your starting line.

9x Personal Training Sessions (5:1 Small Group PT)

This is where you learn to move properly, build strength safely, and get coached like an individual — even in a small group (BUT, you don't train as a group).

  • You get form correction so you don’t injure yourself or waste time

  • Every session progresses you (we don’t guess your reps or weights)

  • Perfect if you’re nervous, inconsistent, or have injuries

  • You finally get proper coaching rather than being left to “figure it out”

This alone is worth the programme.

9x C4 Conditioning Sessions (Our signature high-energy group workout)

Think: energy, variety, and accountability — without the intimidation.

  • Boost your fitness without feeling like you’re dying

  • Burn calories and have fun

  • Train alongside friendly people just like you

  • Zero boredom — every session feels different

  • You will walk out feeling proud, not broken

What to know WHY its called C4?

Circuit, Calorie burning, Core and Conditioning

Mid-Point Check-In (30 mins)

Week 3 or 4 — we sit down, check your numbers, and adjust your plan.

  • You catch issues early (snacking, stress, energy dips)

  • You stay accountable without feeling pressured

  • You make faster progress because you’re not guessing

  • You avoid the “I’ve fallen off the wagon” spiral

Real coaching. Real support.

End-of-Challenge Review (30 mins)

We measure your results, review your progress, and plan your next steps.

  • You see exactly how much fitter, stronger, and leaner you’ve become

  • You get clarity on what to do afterwards

  • You leave with a roadmap — not a “good luck”

This is where it becomes a lifestyle, not a phase.

Plus… Your Invisible Benefits (the ones that actually change your life)

  • You get your confidence back

  • Clothes start fitting better

  • You move without pain

  • You sleep better

  • You stop feeling guilty about food

  • You finally feel proud of yourself again

And honestly?

Most people who join us don’t realise how stuck they were until they start feeling better within 2–3 weeks.

The Real Reason You Should Book the Consultation

This isn’t a gym membership.
This isn’t a fad.
This isn’t another “start Monday” attempt.

This is a guided reset specifically built to guarantee progress — even if you’ve been stuck for years.

The consultation is where you get the clarity, confidence, and direction you’ve been missing.

And it’s free.

There is no risk.
No pressure.
No awkward sales pitch.


Just the exact plan we’d use to get you results in 6 weeks.

If you're serious about changing your body, energy, and confidence — you would honestly be a bit mad not to book it.

Real Results, Real People

Don’t just take our word for it. The people you’ll meet here aren’t fitness models—they’re professionals, parents, and locals just like you. With the help of our personal trainers in Bicester, they’ve dropped body fat, gained strength, and reignited confidence.

FAQ

Before Your Consultation, Here Are a Few Quick Answers…

You’re probably already thinking through a few ‘yeah, but…’ questions.
Let’s clear those up now so you arrive confident and relaxed.

How long does the consultation take?

Usually 30-60 minutes.
Just enough time for us to understand your goals, your lifestyle, your challenges, and what you want to feel like over the next 3–6 months — without dragging it out or wasting your time.

Do I need to prepare anything?

Not really.
Just come with an idea of what you want to change — energy, weight, strength, mobility, confidence, or all of the above.
If you have old injury notes, medication, or things we should be aware of, feel free to mention them… but it’s not essential.

I’m nervous — is this going to be a sales pitch?

No. This is not a high-pressure pitch.
It’s a conversation to figure out whether we’re a good fit for each other. If we think we can genuinely help, we’ll show you the best programme for your goals. If not, we’ll point you in the right direction anyway.

Zero judgement. Zero pressure.

What if I have injuries, aches, or pain?

You’re in the right place.
We specialise in coaching adults 35+ with:

knee pain

back issues

restricted mobility

past injuries

movement limitations

We adjust every movement to suit your body — safely, gradually, and confidently.
You’ll finally feel like training is built around you, not forced on you.

How quickly will I see results?

Most people feel better within 2–3 weeks, and see noticeable changes in:

energy

strength

mood

movement

body composition

within 6–12 weeks (depending on your plan).

The best part? It’s results you can actually maintain — no fads, no starving, no extreme training.

How much will it cost?

We’re upfront about pricing in the consultation, because everyone’s needs are different.
Most clients invest somewhere between:

👉 “a weekly takeaway” and
👉 “a couple of nice meals out per month.”

We’ll recommend the plan that actually fits your life and your goals — not the most expensive one.

No surprises. No uncomfortable conversations.

What makes 1st4Fitness different from gyms or diet plans I’ve tried?

Three things:

Realistic plans for real-life adults - Not built for 20-year-olds with 3 hours a day to train.

Accountability that actually works - Not guilt. Not pressure. Just honest support.

Movement + strength + nutrition combined - Not random workouts. Not crash diets. Not “see what happens. A proper plan, properly supported.

What if I’m scared I won’t stick to it?

Totally normal — but this is why our programmes work.
We use:

- simple nutrition habits

- achievable training sessions

- accountability coach

- progress checks

- a supportive community

Most people fail because they do it alone. You won’t be doing it alone anymore.

What happens after the consultation?

If we’re a good fit and you want to move forward:

- we’ll walk you through your plan

- explain your first steps

- set start dates

- get you onboarded

- make sure you feel completely supported

And cover every single question you can think of

If you’re not ready yet — no worries. There’s zero pressure to commit in the consultation.

Our Current Timetable

You’re one conversation away from a very different next 6+ weeks.

And we’ll guide you every step of the way

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