The Health and Fitness Coach
Trimley Saint Mary
(10)
The Health and Fitness CoachTrimley Saint Mary
(10)
Hi I'm Rita, a Level 4 Medically Trained PT, Nutrition Coach, Hormone Specialist, Metabolic Massage Therapist and Habit Change Coach.
I provide in person and online personal training, nutrition plans, massage, competition training, hormone and diet blood tests and lifestyle coaching.
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Verified business
10 customer reviews
Gayla Smith
I can't begin to express in words how fortunate I am to have found Rita as a Life Coach. It is a blessing to have found a person who can help me in all areas, health (diet), fitness, chronic pain relief and is also concerned with my emotional well-being. The best take away when working with Rita is her knowledge, follow through, genuine concern and her in-depth plan of action to challenge and encourage me to make the changes I need to better my life and continue to work toward clarifying what my needs and desires actually are. More...
Joanne Woodward
I wanted a PT as I had got out of the habit of doing exercise regularly and didn't have the confidence or ability to go to a gym on my own. Working with Rita, who is so knowledgable has been brilliant and I am now starting to feel the benefits of having a personal trainer alongside me in this journey. I would highly recommend Rita to anyone who is looking for this type of service. More...
Hayley fox
I’ve been working with Rita for a year now! And I still can’t get enough of the comments that people give me! “Omg you’re glowing” “Your so confident now” “who is this girl”….
and my favourite one “your just such joy to be around”
what started off as me just wanting to loose weight took me down an even greater journey of self discovery! To no longer hide behind fake smiles and just be proud of who I am, to take ownership of the things I’ve achieved and to not let other peoples perception of me become my reality! I’m still working on getting my weight down but it’s now just for my health rather than the approval of others! I am enough not matter what size I am! And this is all down to Rita! Her insane knowledge, kind soul and encouraging presence has changed my mindset for good! You will not meet anyone else who will dedicate so much time to you because she cares so much about helping and educating others about the importance of nutrition, exercise and wellness. Before I met Rita I was a shell of who I once was now after a year. I’m confident in who I am as a person and accept my past and my present I’ve fallen in love with the gym! the biggest change that people notice about me is, the big smile on my face that I wear every day with pride. Thank you Rita! Here’s to the last steps in Bali!
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Reply from The Health and Fitness Coach
You are phenomenal Hayley, and I LOVE working with women like you x
Kay
Rita is there for me in every aspect of my life, from weight loss, cardio, weight workouts, habits, menopause, mindfulness. I feel so strong in my core, upper body and hips and legs. Eating has been the easiest part! She gives education and teaches you how to do this on your own and why it works. There are no gimmicks, just lifestyle changes that truly become your life. She is so uplifting and I can’t imagine where I would be without her program! More...
Reply from The Health and Fitness Coach
You are such a pleasure to work with. And I'm excited seeing the changes you are making!
Chloe
Personal Trainers
I am very grateful for finding Rita. For a long time I have HATED my body but thanks to Rita I am finally starting to like my body again. I have had 4 sessions with Rita but I am already seeing amazing results and an improvement to my mental health. I’m so excited to carry on my fitness journey with Rita. More...
Reply from The Health and Fitness Coach
You are such a wonderful woman inside and out and I love working with you!
Helen Clarke
Rita has been an incredible coach: her knowledge and expertise is phenomenal, and she has an insight into how to support, motivate and challenge her clients that has taken me far beyond my original goals for the programme and given me a deeper understanding of the obstacles that have previously held me back and an insight into potential that I never dreamed I had. All done with patience, understanding and humour! After working with her for 10 months, I am fitter, healthier, more focused, more confident, mentally much stronger - and, above all, so much happier! I would not hesitate to recommend Rita to any woman genuinely looking for change; I can honestly say she has changed my life. More...
Reply from The Health and Fitness Coach
Thank you Helen. It has been a pleasure watching you go from strength to strength!
Anne
Best decision I could have made! Rita told me she was good at what she does in our first meeting and….she was absolutely right. Great support, pushed me when I needed it but gave me space when it was appropriate. Practical and professional advice. I’d give it 6 stars if I could and I never do reviews! More...
Gaia Sassoon
Rita is a really great trainer especially after I had my baby. I lost my confidence and really needed help getting back into shape. I would highly recommend her!
Claire
I have been working on my own personal health and fitness journey for the last few months, but after hitting a plateau I reached out to Rita for some advice & help. I found Rita to be extremely knowledgeable both with fitness & nutrition and she helped to change up my routines both through challenging 1-1 sessions as well as home fitness routines which have pushed me, but ultimately made me feel stronger. Rita has helped me realise that if I put my fears aside, that I and my body are capable of more than I thought I could do and I always finish a workout feeling like I have achieved something. I strongly recommend Rita if you need guidance and any help to start or further your fitness & ultimate health journeys / lifestyles. You will always finish one of her sessions feeling like you have achieved something! More...
Kayley Lyndle
Rita Trotter, The Health and Fitness Coach, is wonderful to work with. She is warm-hearted, empathetic and intelligent. She tells you what you need to know, rather than what you want to hear, but she does it in such a way as to help you improve and want to do better. She is so fit and beautiful herself and has worked so hard to get there that I trust her approach and her methods completely. She is great to work with and I recommend her highly to everyone who not only wants to get a bit fitter but wants to feel better about themselves. More...
How important is a healthy diet to someone’s health and wellbeing?
A healthy diet is crucial for maintaining overall health and wellbeing. It provides essential nutrients, vitamins, minerals, and energy needed for bodily functions, growth, and repair. A balanced diet supports optimal organ function, immune system strength, and mental health. Conversely, poor dietary choices can lead to various health issues such as obesity, heart disease, diabetes, and deficiencies in essential nutrients. Additionally, a nutritious diet can positively impact mood, cognitive function, and longevity. Therefore, prioritizing a healthy diet is fundamental for sustaining good health and enhancing overall wellbeing.
How do you help your clients achieve their fitness goals?
All of my programmes (both exercise and nutrition) begin with an extensive questionnaire that allows me to understand you, your current lifestyle, goals and habits. I then tailor all of my Training and Programming to your specific needs, whether it's Meal Plans, Online or Face to Face Training, each of my programmes starts from you.
What’s the secret to getting the body of your dreams?
There is no secret. If there was I'd be a millionaire. But there are three key principles:
- Exercising correctly (using the correct number of sets and repetitions, correct weight, correct exercises and length of training period, correct rest days and correct technique.) "Correct" depends on you as an individual, which is why my assessment questionnaires come into focus so much. What is Correct for you may not be correct for the next person.
- Eating not just the right amount of calories, but the right balance of nutrients. If you are in calorie deficit, but eat too many fats and not enough proteins for example, you will still put on weight. There is a science to understanding the right balance of macros for you and this is where bespoke meal planning comes into play.
- Timing. Everything is timing. When you eat, what you eat, when you exercise, when you rest. This is key and this is where professional help can really shine.
What do you love most about your job?
I love seeing people smile. I get so much pride out of seeing my clients succeed. Physical appearance is intrinsically linked with mental and emotional health, and seeing the confidence grow in my clients as they get closer to their goals means more than anything!
What inspired you to start your own business?
After my first child (on no. 3 now!) I put on 5 stone and felt low and depressed in my own skin. Having researched every theory out there I was confused by the sheer volume of information. The exercise trainers contradicted the nutritionists who contradicted the psychologists. I decided that, if I wanted a programme to suit me that combined a coherent exercise, nutrition and behavioural plan that I could be sure would all complement each other, then I needed to create one myself. And that is exactly what I have done with The Health and Fitness Coach programmes.
Why should our clients choose you?
I probably care more about your success than you do! It is from this care and pride that I take in my clients' achievements that my programmes work. Everything is tailored and bespoke. I never write the same programme twice, because I will never have the same client twice. Everything I do is individualised and scientifically based to work for you.
Can you provide your services online or remotely? If so, please add details.
Yes. I work both from my own private gym and online. I provide Online Weight Loss and Life Coaching Programmes to suit people of all ages, lifestyles and needs. All of my Online Packages come with a full programme of workouts, nutrition, habit formation and behaviour change and direct coaching from me through the client portal and weekly sessions and 24/7 support.
What changes have you made to keep your customers safe from Covid-19?
All of my equipment is cleaned down with sanitiser and anti-bacterial cleaner between each client. I have installed extractor fans and ventilators in my studio, as well as keeping all doors and windows open, weather temperature permitting. I wear a mask if requested, and I personally take Covid Tests 3 x per week to ensure the safety of myself and my clients.
Personal Training (Individual and Couples)
These sessions are tailored to your body transformation goals. We will follow a structured plan designed to get you your weight or toning results in the simplest and most sustainable way possible.
We will have use of our private gym space with all necessary commercial equipment.
Each session you will also get a free freshly made protein shake or protein bar of your choice to enjoy at the end.
All personal training also comes with nutrition and lifestyle, as well as habit and hormone coaching.
All plans and programmes are designed to suit your fitness levels, goals and starting point. They are designed to suit your lifestyle and what you truly enjoy, whilst being efficient and effective and fun!
Bikini, Figure or Fitness Competition Training
These sessions are designed for those looking to achieve peak performance in a key area. As a national bikini competitor, I can help you transform your body into aesthetic competition standard (even if you don’t want to compete and you just want to LOOK like you do!)
I also work with people looking to achieve peak athletic performance for marathons, triathalons, strength training or other competition work.
These sessions are intense and designed to get your to your goals in winning standard.
All nutrition plans and supplement plans included with competition training, plus a free freshly made protein shake or protein bar of your choice at the end of every session.
Nutrition Sessions
These sessions are all about food, nutrition, and health. Guidance and meal plans are all included. A new diet approach can help so many health, body or emotional related issues and more.
You just need to be ready and up for change. I want you to enjoy this process of becoming healthier, where we reduce the acidic foods slowly, whilst introducing healthy foods to replace them. I want to educate you and inspire you to learn more about your body, and what it needs, so you stay healthy for the future.
You will be given all of the information and tips to improve your health slowly and enjoyably, session by session. This is all at your own pace, no pressure. I want this to be sustainable for you; so you can achieve lasting health forever and not just a few weeks.
Massage
METABOLIC MASSAGE:
These deep tissue massages target your key fat storage areas. By breaking down the fat cells in the body, through targeted pressure points, we are able to create fat reduction.
Equally these massages are designed to increase metabolic rate, through concentration of oxygen and blood flow and cortisol decrease, especially round the lower back and abdomen.
All areas of the body can be massaged, however we will discuss the key areas you would like to focus on to achieve your particular desired results.
MUSCLE RECOVERY MASSAGE:
These massages are designed to relax your muscles with a warming and restorative treatment. Using a blend of deep tissue and holistic massage techniques, I will address any areas of concern.
Looking at the body as a whole, taking the mind, musculoskeletal system, body mechanics and mind-body response to stress, I help your muscles recover rapidly from training, work or physical exertion.
This is perfect for speeding up recovery after injury or exercise, reducing pain and inflammation and stress levels in the body.
