Strong & Sustainable Method

How to Get Strong and Lean in 12 Weeks

Improve your Strength, Mobility & Body Composition with THIS method

You’re tired of your body not feeling as strong & mobile as it once was, and you’re wondering why it’s getting progressively harder to keep your weight in check.

You’ve tried doing it yourself and it hasn’t worked.

Listen, it’s not your fault. 

 Most people are unaware of how to approach their training and nutrition in a sustainable way that builds a healthy body and mind.

The strong and sustainable method is a 12 -week results driven programme, helping corporate workers learn healthier habits, to become lean and strong, whilst rewiring your body to move optimally and efficiently.

I am an MSc, BSc and Pain Free Performance Specialist with 10 years of experience in the field of fitness, helping people just like you to build strong and sustainable bodies.


Using the strong and sustainable method you will:


Build a strong body 

Using careful exercise selection, you will become strong in all of the foundational movement patterns and planes of movement.


Develop a bulletproof core and resilient posterior chain

With an emphasis on pulling and core development, you will become resilient against pain and injury.


Establish a healthy relationship with food and training 

Nutrition and training are a smaller part of a whole picture. You will learn how to build these into your existing lifestyle and making healthier, sustainable choices.

Here Is What You Get

12 Week Progressive Programme

Exercise selection and workout management are vital for unlocking performance building a well rounded body. Your programme is designed to be flexible around you and your schedule, so you never miss a day.

Nutritional Guidance and Support

We don't do restrictive nutritional programmes around here. You will learn how to achieve your goals with flexible nutrition to build healthy and sustainable habits. You can track your nutrition with in-app software.

Fitnitiative Mobile App

Have access to me 24/7 for continuous support, as well as all of your training and nutrition in one place.

Video Feedback

As well as video demonstrations for each exercise, you can also send me videos in the app to check your form and technique.

Access to Facebook Support Group

You will be invited to join my private Facebook group for additional coaching and support.

Progress Tracking

You can track the progress of your training, nutrition, daily habits and more, all within the app.


Strong and Sustainable Method

12 Week Programme
£ 210 One off
  • App download
  • Video Demonstrations
  • Nutrition Coaching
  • Habit Coaching
  • Progress Tracking
  • In-App Communication
Most Popular

Personal Coaching

Fully optimised 1-1 online coaching
£ 250 Monthly
  • App Download
  • Personal Programming
  • Weekly Coaching Calls
  • Nutrition Coaching
  • Habit Coaching
  • Progress Tracking
  • In-app Communication
  • Video Feedback

Real Reviews, Real People

Based on 10 reviews
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Matt White
Matt White
19:06 18 Dec 20
I’ve been working with Sam since March 2020. I wanted to work with a trainer who would help me figure out exercises... for sustainable workouts beyond PT sessions.Reasons Sam is a great PT:- he has a quiet and calm approach to training - no shouting here! Lots of gentle encouragement though which works best for me.- Sam listens and responds to your needs - something not working? Have an issue with your knee like me? Sam will work with you to design sessions and exercises to help with that.- Sam has helped me figure out small things I can do now I’m working from home to help keep me active.- He communicates effectively, is responsive and during lockdown provided (for free) tips and exercises to keep me going.Can’t recommend him enough!read more
David McNeil
David McNeil
16:27 13 Nov 20
I've been training with Sam for close to a year now, and really appreciate his approach - all very clearly structured... and he puts a lot of thought into tailoring the sessions for my goals. It's been a huge help and I'm happy with the results I've got from the sessions!read more
Harry Alexopoulos
Harry Alexopoulos
12:45 09 Nov 20
I’ve never been one of those people who loves the gym or looks forward to exercise however since starting with Sam, i... have enjoyed the whole experience and actually started looking forward to each session. I enjoy the use of a mixture of different equipment and exercises to keep it interesting and appreciate the fact he is always making sure i keep the right posture and adapts exercises to fit personal more
Islay Newnham Hickmott
Islay Newnham Hickmott
14:09 30 Oct 20
Sam is a brilliant PT who has grown into a friend over the two years we have been working together. He is so... encouraging and makes every single session fun and relaxed. He is also incredibly accommodating and has been coming to my house to do sessions in the garden whilst the studio was closed. I am stronger and fitter, physically and mentally because of our sessions!Thanks for being brilliant Sam!read more
Aaron Fleming
Aaron Fleming
14:03 30 Oct 20
By far the best regular personal training I’ve ever had.No fads, no hype, great communication, good results and very... much tailored to the individual.During lock down Sam always made the effort to get in touch to see if we needed any help with training and sent us programs to follow, something we didn’t expect him to do so he’s always going that little bit further for more
Richard Lockwood
Richard Lockwood
07:32 20 Jul 20
Sam has been training me for over two years. He brings his experience and knowledge to create interesting and tailored... sessions that push me to the limit. The work we have done has taken me a long way in terms of what i have been able to achieve. His encouragement to do that extra rep, hold on those extra few seconds, is also a strong feature of his training, as is his easy-going, friendly style that make the sessions "enjoyable" despite the intensity of the exercise. I cannot recommend Sam highly more
Shazia Ahmed Khan
Shazia Ahmed Khan
08:10 21 Jun 20
I took part in the free one month online personal training Sam offers and he makes it so easy to sign up and get... started, and once I was using the app the workouts were easy to follow and 100% tailored to my needs but also really fun to do! All the exercises are clearly demonstrated and the workouts can be done whenever you have the time taking away the pressure to attend the session on time!! I feel a lot stronger and slimmer after doing the programme and so I recommend seeing if it works for you!!read more
Chi Chiu
Chi Chiu
20:49 28 Apr 20
Sam has been our personal trainer for over twelve months and counting. We first signed up with him on the buddy... package, with the intention to improve our overall fitness and to lose weight over a three month period. We found the personal training sessions so enjoyable that we continued our sessions with him.Training sessions are varied and engaging - Sam pushes you that bit further each time, yet keeps it still enjoyable so you return for the next session! He listens to what we would like to achieve and training plans are tailored accordingly to suit. He also provides useful advice on diet, home training and other tips; and added benefit to help us reach our goals.In extended periods between sessions, Sam has provided us with training plans that we have been able to carry out whilst away from the gym. This has proved to be invaluable for us in maintaining our fitness levels and ensures that our return to the gym is seamless rather than starting back at square one.My partner and I work different hours which change on a weekly basis; we thought this would make regular training sessions difficult, but Sam has always flexible enough to accommodate us to suit our more
10:21 17 Apr 20
I have been training with Sam for over a year now. Sam’s PT sessions are tailored to my overall fitness goals but... also tailored to my mood each day. Sam makes working out fun, as stereotypical as this may sounds, I enjoy working out with Sam which for me is paramount to make the workout less of a “chore”. The positive physical results I see from training with Sam have further motivated me to also work on my nutrition, which is another arear where Sam’s expertise has become invaluable. Sam provides me with front to back fitness/wellbeing training and guidance which encompasses, PT work outs, cardio programs and nutrition plans, while being an excellent motivator and coach. I would highly recommend Sam to anyone who is looking to embrace a fitter, healthier more
Neven Bagratee
Neven Bagratee
07:07 12 Mar 20
Sam is a proficient, personable and extremely knowledgeable fitness professional who possesses all the attributes... required to deliver lasting value to his clients. He is easy to collaborate with and his encouraging nature makes training with him a pleasure. With Sam, I am constantly learning and retaining good exercise and diet practices. I highly recommend Sam if you are looking to transform your view on fitness and adopt a long lasting and pragmatic approach to more
Rob Lunn
Rob Lunn
13:40 09 Mar 20
I have trained with Sam for over two years. His sessions are focused, thought out and most importantly enjoyable. He is... very knowledgable and experienced which means his sessions are bespoke to my needs and goals! The results I have recieved are fantastic and proof his sessions more
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I run this programme year round so it will begin on your schedule. I recommend starting the exercise programme on a Monday to benefit from the timeframe a fresh week will provide. Don’t worry, your 12-week access is extended to accommodate this.

When you sign up to the programme, you get a 30 minute coaching call with me

Each workout is designed to be no longer than 60 minutes in length. This may vary between people slightly

The programme is designed to be flexible, but if you do miss a workout don’t panic! I will be there to guide and support you throughout