NG Sweat is women-only by design — not because women need ‘soft training’, but because they deserve a space free from ego, comparison, and intimidation.

I coach women because I care deeply about creating that environment — and I hold that boundary fiercely.

This is the part most programmes ignore — the understanding, habits and lifestyle support that explains what’s really going on inside your body and why progress so often stalls.

You'll learn the systems that make results last:

Habit Structure & Daily Routines
Simple, sustainable habits that support your goals without adding stress. We'll build your personalized routine that actually fits your life.

Metabolism Education
Understand what actually affects your metabolism (and what doesn't). No myths, no fads—just how your body actually works.

Gut Health & Inflammation
Learn which foods reduce bloating, improve digestion, and help your body function optimally. You'll understand WHY you feel the way you do.

Stress & Energy Management
Tools to reduce stress-driven eating, manage overwhelm, and break the cycle of energy crashes. This is where most programs fail—we address it head-on.

Emotional Eating & Cravings
Understand the triggers, manage them without willpower battles, and break patterns that have held you back for years.

Long-Term Mindset Shifts
This isn't a 6-week fix. It's the foundation for sustainable change. You'll leave with tools you'll use for life.

This is why our clients don't just transform for 6 weeks—they stay consistent, confident and in control long after.

High-energy. Fast-paced. No standing around.

We use free weights only— No machines or crazy heavy barbells. This isn't CrossFit or powerlifting.

We focus on higher volume, slightly lower weight—which means you build strength AND torch calories while developing the cardiovascular fitness that gives you all-day energy.

Every session is designed to build functional strength and prepare you for everyday life.

Individual Coaching Within The Group:

Because it's small groups (max 6), every session is tailored to YOU. You might be using 6kg dumbbells while someone next to you uses 10kg. You might do box step-ups while she does jump squats. Same structure, adjusted to where you are right now.

You'll work hard. You'll be pushed beyond what you'd do alone. But it's never random—it's structured, progressive, and adapted to your body and your goals.

The environment? Women-only. No testosterone, no egos, no men watching. Fun, supportive, full of women cheering each other on. But when the timer starts, everyone works.

Body fat drops — 6-12lbs for most women, clothes fit better

Energy comes back — Wake up refreshed, no more 3pm crashes, better sleep

Strength builds — Movements that felt hard in Week 1 feel easier by Week 4

Confidence returns — Stop hiding from photos, feel capable and in control again

Aches improve — When you train properly, niggles often reduce or disappear

Mental clarity — Better focus, less brain fog, more resilience

Control over food — Cravings reduce, emotional eating patterns break

A habit that sticks — Showing up 3x per week becomes natural, not forced

This isn't about becoming a different person. It's about feeling like yourself again—strong, capable, energised.

No, not at all!

You don't need to be in great shape. You don't need to "get fit first" before joining (that makes no sense).

But you’d benefit from:

• Some training background (you've been in a gym, done classes, maybe had a PT over the years)

• Knowledge of basic movement patterns (you know what a squat, row, deadlift is—even if rusty)

• Genuine desire for real change

• Willingness to be coached, take feedback, and trust the process

The reality:
I've trained women who haven't worked out in 5+ years who did brilliantly because they showed up, listened and worked hard.

I've also had women who struggle because they weren't ready to be coached or pushed outside their comfort zone. This isn’t a big corporate gym - this is a personal training studio capped at just 30 members.

So, your current fitness matters less than your attitude.

What if I can’t make a session?

Life happens. Just cancel it outside of 24hrs and book onto the next. Consistency matters more than perfection.

Do I need to bring anything?

Just yourself, a water bottle and maybe a small towel. We provide all equipment.

What if I have injuries or niggles?

Mention them when Tom calls. We'll adapt exercises to work around them safely—that's the benefit of small groups with proper coaching.

Can I bring a friend?

Absolutely. Friends can join the same intake if there's space available.

What happens after 6 weeks?

Most women continue with our monthly membership options. Tom will discuss this with you toward the end of your 6 weeks—no pressure, just options.

When are the sessions?

Our group training sessions are in the mornings and evenings (before and after work/school runs). 1:1 sessions are all during the day.