Whether you’re striving for a specific athletic goal, like health and longevity, or aiming to become a versatile all-rounder, capable of engaging in a diverse array of physical activities, our mission at Common Purpose is to unlock your full potential and help you achieve your performance goals through our One to One PT and Semi Private PT offerings.
We design our training programmes using evidence-based methods, ensuring they meet our members’ needs and goals. With our experienced and motivating personal trainers, our members benefit from the latest training techniques to become the fittest, strongest, and most athletic version of themselves.
We focus on more than just extending your life—we aim to enhance the quality of those years. Our philosophy is rooted in maximising your health span, the period of life where you’re active, vibrant, and thriving. Drawing on both our extensive experience and evidence-based methods inspired by leaders like Dr. Peter Attia, we’ve developed a holistic strategy that integrates training, nutrition, recovery, and mindset. Here’s how our approach can help you achieve lasting health and vitality, along with the tools and methods we use to support each aspect.
Training: A Balanced, Well-Rounded Approach
Our training programs are designed to cultivate a well-rounded fitness regimen that supports all aspects of physical health. We believe in training for both the short and long term, ensuring that you not only reach your fitness goals but also maintain them as you age.
1 Cardiovascular Endurance: Cardiovascular health is crucial for long-term wellness, and one of the strongest indicators of health span and longevity is VO2max—your body’s maximum capacity to utilise oxygen during exercise. Higher VO2max levels are closely linked with a reduced risk of chronic diseases, including heart disease and diabetes, and are a strong predictor of overall mortality.
Tools and Methods:
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- High-Intensity Interval Training (HIIT): We use HIIT sessions to efficiently boost VO2max by alternating short bursts of intense exercise with recovery periods.
- Steady-State Cardio: We incorporate steady-state cardio, such as running or cycling, at moderate intensity to build endurance.
- VO2max Testing: We periodically assess your VO2max using specialised equipment to track improvements and tailor your cardiovascular program.
2 Strength Training: Maintaining muscle mass and strength is essential, particularly as we age. Our programs focus on resistance training that enhances muscle growth and strength, which are vital for mobility, balance, and overall metabolic health.
Tools and Methods:
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- Progressive Overload: We use progressive overload principles, gradually increasing weights and resistance to stimulate muscle growth and strength.
- Functional Movements: Our routines include compound exercises like squats, deadlifts, and push-pull movements that mimic everyday activities, improving functional strength.
- Resistance Bands and Free Weights: We employ a variety of tools, including resistance bands, dumbbells, and kettlebells, to target different muscle groups effectively.
3 Power: Power training, which focuses on explosive movements, helps preserve quickness and reaction time. This is especially important for maintaining independence and reducing the risk of falls in later years.
Tools and Methods:
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- Plyometric Exercises: We incorporate plyometric movements such as box jumps and medicine ball throws to build explosive strength.
- Speed and Agility Drills: We use speed ladders, cones, and sprinting drills to enhance quickness and coordination.
- Olympic Lifts: For those ready, we introduce Olympic lifts like cleans and snatches to improve overall power and athleticism.
4 Mobility: Flexibility and mobility are key to staying active and injury-free. We emphasise dynamic stretching, joint mobility exercises, and activities like yoga and Pilates to ensure your body remains agile and capable of handling everyday movements.
Tools and Methods:
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- Dynamic Warm-Ups: Before workouts, we guide you through dynamic stretches that prepare your joints and muscles for movement.
- Foam Rolling: We incorporate self-myofascial release techniques using foam rollers to alleviate muscle tightness and improve mobility.
- Yoga and Pilates: We offer yoga and Pilates sessions that focus on flexibility, core strength, and joint stability.
5 General Activity (Step Count): Beyond structured workouts, staying generally active is critical. We encourage our clients to increase their daily movement through walking, standing, and engaging in hobbies that keep them active throughout the day.
Tools and Methods:
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- Step Count Tracking: We recommend using fitness trackers or smartphone apps to monitor daily step counts, encouraging at least 10,000 steps per day.
- Active Breaks: We suggest incorporating short, frequent breaks during sedentary periods to stand, stretch, or walk.
- Outdoor Activities: We promote outdoor activities like hiking, biking, or swimming to increase daily activity levels while enjoying nature.
Nutrition: Mastering the Basics for Longevity
Nutrition is a cornerstone of health and longevity. We focus on simple, practical strategies that form the foundation of a sustainable, health-promoting diet.
1 Build Food Awareness: Understanding what you eat and how it affects your body is essential. We guide our clients in developing food awareness, helping them make informed choices and maintain a healthy relationship with food.
Tools and Methods:
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- Nutrition Tracking: We use apps like MyFitnessPal to help you log your meals and monitor your macronutrient intake.
- Portion Control: We teach techniques like hand portioning to help manage serving sizes without the need for constant calorie counting.
- Label Reading Education: We provide education on reading food labels, helping you identify ingredients and nutritional content that align with your health goals.
2 Eat Whole Foods: A diet rich in whole, minimally processed foods provides the nutrients your body needs. We emphasise the importance of fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimising processed foods that can lead to chronic health issues.
Tools and Methods:
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- Meal Planning: We offer meal planning guidance that focuses on incorporating a variety of whole foods into your diet.
- Grocery Shopping Assistance: We provide tips on how to shop smartly, including choosing fresh produce and avoiding processed food aisles.
- Healthy Recipe Ideas: We share a collection of simple, nutritious recipes that make it easier to stick to whole food choices.
3 Limit Alcohol: Alcohol can negatively impact your health in various ways, from disrupting sleep to contributing to weight gain. We promote mindful drinking habits, encouraging clients to limit alcohol consumption and opt for healthier alternatives.
Tools and Methods:
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- Mindful Drinking Strategies: We provide strategies for reducing alcohol intake, such as setting limits and choosing lower-calorie options.
- Alcohol-Free Challenges: We occasionally run alcohol-free challenges to encourage periods of abstinence and help clients experience the benefits.
- Alternative Beverages: We suggest alternatives like sparkling water, herbal teas, and non-alcoholic cocktails to replace alcohol in social settings.
4 Stay Hydrated: Proper hydration supports numerous bodily functions, including digestion, circulation, and cognitive performance. We help our clients maintain optimal hydration tailored to their individual needs and activity levels.
Tools and Methods:
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- Hydration Reminders: We recommend using apps or setting alarms to remind you to drink water regularly throughout the day.
- Water Intake Goals: We help set personalised water intake goals based on your weight, activity level, and climate.
- Electrolyte Management: For those engaged in intense exercise, we offer advice on incorporating electrolyte-rich drinks to maintain hydration balance.
5 Prioritise Protein: Protein is essential for muscle maintenance, immune function, and overall health. We guide our clients to prioritise high-quality protein sources, ensuring they meet their daily needs to support muscle health and recovery.
Tools and Methods:
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- Protein Timing: We provide guidance on distributing protein intake evenly throughout the day to maximise muscle protein synthesis.
- Protein-Rich Meal Plans: We offer meal plans that prioritise lean proteins such as chicken, fish, eggs, and plant-based options like legumes and tofu.
- Supplementation Advice: For those who struggle to meet their protein needs through food alone, we provide advice on high-quality protein supplements.
Mindset: The Foundation of Lasting Health
A strong, positive mindset is the bedrock of long-term health and fitness. We focus on building a mindset that supports sustained success.
1 Consistency: Achieving health and fitness goals requires consistent effort. We emphasise the importance of building routines and habits that are both manageable and sustainable, helping our clients stay on track, even when life gets hectic.
Tools and Methods:
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- Habit Tracking: We use habit tracking tools and apps to help you monitor your daily habits and stay consistent with your goals.
- Accountability Coaching: Our trainers provide regular check-ins and support to ensure you stay motivated and committed to your routine.
- SMART Goal Setting: We help you set Specific, Measurable, Achievable, Relevant, and Time-bound goals to keep you focused and on track.
2 Lifestyle: We believe in integrating fitness into your lifestyle, making it an enjoyable and essential part of your daily life rather than a chore. This approach fosters a natural commitment to health and fitness.
Tools and Methods:
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- Daily Integration Tips: We offer practical tips on how to incorporate fitness into daily activities, such as taking the stairs or biking to work.
- Personalised Routines: We design fitness plans that align with your lifestyle, making it easier to maintain consistency and enjoyment.
- Community Building: We foster a supportive community environment through group classes and social events, making fitness a shared experience.
3 Identity: Viewing yourself as a healthy, active person can lead to more positive choices that align with your long-term goals. We encourage our clients to embrace this identity, making health and fitness a core part of who they are.
Tools and Methods:
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- Mindset Coaching: We provide one-on-one coaching sessions to help you shift your mindset and embrace a healthy identity.
- Positive Affirmations: We teach the use of positive affirmations and visualisation techniques to reinforce a strong, health-oriented self-image.
- Behavioural Change Techniques: We incorporate techniques such as cognitive behavioural strategies to help reframe negative thoughts and behaviours.
4 Compounding Effect of Daily Habits: Small, positive changes add up over time. We focus on helping our clients make incremental improvements, knowing that these small steps will lead to significant long-term benefits.
Tools and Methods:
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- Micro-Goals: We help you set small, achievable daily goals that contribute to larger health outcomes.
- Progress Tracking: We use tracking tools to monitor your progress over time, celebrating small victories that compound into substantial changes.
- Daily Rituals: We encourage the development of daily rituals that support your overall health, such as morning stretches or nightly meditation.
Recovery: Optimising Rest and Rejuvenation
Recovery is where your body heals and strengthens itself, making it a crucial aspect of our approach.
1 Optimise Sleep: Quality sleep is fundamental to health. We offer guidance on improving sleep hygiene, helping our clients establish routines that promote deep, restorative sleep, which is essential for recovery and overall well-being.
Tools and Methods:
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- Sleep Tracking: We recommend sleep tracking devices or apps to monitor sleep quality and duration.
- Sleep Hygiene Education: We provide tips on creating a sleep-conducive environment, such as reducing screen time before bed and maintaining a consistent sleep schedule.
- Relaxation Techniques: We teach relaxation methods like deep breathing and meditation to help you wind down and improve sleep onset.
2 Active Recovery: Recovery doesn’t always mean complete rest. Activities like light stretching, yoga, and walking can enhance recovery by reducing muscle soreness and improving circulation without the intensity of a full workout.
Tools and Methods:
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- Guided Stretching Sessions: We offer guided stretching routines tailored to your needs, focusing on areas prone to tightness.
- Low-Impact Activities: We encourage activities like swimming, cycling, or gentle yoga on rest days to keep the body moving without stress.
- Recovery Technology: We incorporate tools like massage guns, foam rollers, and compression gear to aid in muscle recovery and pain relief.
3Injury and Illness Prevention: Preventive measures, such as strength and mobility work, proper technique, and balanced training intensity, help reduce the risk of injury and illness. We also educate our clients on how to listen to their bodies and adjust their routines as needed.
Tools and Methods:
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- Rehabilitation Exercises: We include specific exercises to strengthen weak areas and prevent injuries before they occur.
- Movement Assessments: We conduct regular movement assessments to identify and correct potential imbalances or weaknesses.
- Education on Recovery: We provide ongoing education on the importance of listening to your body, understanding pain vs. discomfort, and the benefits of rest.
Conclusion: Building a Better, Longer Life
Our approach to maximising your health span is grounded in both experience and evidence-based methods, ensuring that every aspect of our program is designed to help you not only live longer but live better. By focusing on balanced training, practical nutrition, a strong mindset, and optimised recovery, and by providing the tools and methods to support each of these areas, we give you the resources and support needed to thrive well into your later years. Health isn’t just about adding years to your life; it’s about adding life to your years. Let’s work together to make your best years the ones ahead of you.
Want to start your muscle building journey with one of our expert trainers today? Get in touch.
