The only app you need for your health and fitness journey

A personal trainer in your pocket - Workout plans, habit coaching and performance tracking to reach your goals whatever level you're at from an absolute beginners to elite athletes.

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The PRF App is a personal trainer in your pocket

Accountability, motivation, accessibility, and convenience all in one place and without the cost. Online PT using the PRF App allowing for tailored programs specific to your goals and with 100s of different exercises available on the app, ensuring your program is bespoke to you. Paul will custom create your training based on your goals, equipment, available time, and ability. Expert online coaching for your home and gym workouts, so you stay motivated, accountable and keep progressing.

  • 4 weeks access to PRF APP
  • Tailored gym programme
  • Nutrition coaching
  • Instant access to your coach
  • Weekly check-ins
  • Available to both beginners and athletes
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How the PRF App works

Step 1

Let's get to know you

Tell Paul about your lifestyle, workout and eating habits, and what you’re looking to achieve.

Step 2

Creating a bespoke plan for you

Paul creates a plan based on your goals, equipment, available time, and ability.

Step 3

It's time to execute!

Get started, stay accountable to your plan with Paul and be inspired by your results.

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The PRF App in action

The benefits ✅

Get motivated

Paul will keep you accountable and push your workouts to the next level, while providing motivation not just for a workout, but whenever you need it!

Save money

No need for expensive in-person personal training, fad diet plans, plus a gym membership or equipment is not essential to get lasting results.

Save time

Your plan is tailored to you so you can capitalise on the time you spend working out and make sure you have time for other important things in your life.

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3 types of workouts to suit you


A workout with timer and voiceover. Perfect if you're short on time or you have limited equipment at home or travelling and can't get to a gym.


For those more advanced looked to increase their strength or strive for personal bests. Watch demonstrations if you're not confident about exercises, record your reps and provide feedback to improve your workouts.


A class format with Paul performing them with you for the full 35 minutes to simulate a live class. You can stream these on your mobile, TV or laptop. These follow-along classes are updated weekly.

Features you'll love ❤️

Lots of workouts

Don't get bored with the same old workouts, plus your feedback keeps workouts challenging.

Habit coaching

Develop long-term habits such as mindfulness that are scheduled in your calendar.

Stat tracking

You can't measure what you don't track! We work out what's working and what's not.


Instant access to Paul where files, photos and nutritional material can be shared.

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About Paul

I provide online and in person personal training that’s made to fit your life helping you smash your very own fitness goals and lead a healthier lifestyle.

I am a qualified fitness professional (BSc Sport and Exercise Sciences, 2014) with over 10 years’ experience, working with a wide range of people from absolute beginners to competitive athletes and everyone in between.

In 2016 I launched RISE, a successful and popular progressive 12-week in person programme which helps individuals gain the knowledge and confidence to manage their lifestyle and improve their body.

In May 2020 I launched LIMITLESS, a 4-week online program that creates a community, increases knowledge, builds confidence and improves your physical appearance and enhances your mental wellbeing.

Want to know more or have a question? Feel free to reach out to me, by clicking the button below.

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What people like you think of the PRF App

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Frequently asked questions

How Often Do My Workouts Change?

Your workouts will change weekly depending on your needs and your response to the programme. If you feel a particular workout is not fitting within your schedule, or is under or over-challenging, I will make changes, so it better meets your needs, fits your life and gets you results!

Where Do I Get The PRF App and How Do I Use it?

I send you the link to download the app software, which is very straightforward and easy to use. You get a short video tutorial on everything you need to know to use the app like recording your workouts, measurements and messaging. Once downloaded you will complete your consultation and shortly after your program will be ready.

What types of workout programs are there?

The exercise programs a very specific to each client, which results in a wide variety!  I create workouts that can be used outdoors, in your home or at the gym. Workouts can be either regular workouts, timer workouts or follow along. Included in your program are all of the important components, diet tracking, cardiovascular improvement, strength training, and flexibility.  

I Have Limited Gym Equipment and I’m Unsure How To Perform Certain Exercises?

That’s OK! I have made over 300 exercise videos which are tailored for new and experienced gym users. All exercises include videos and clear, precise descriptions. If you are unsure about your technique, you can record yourself and send it to me for analysis and improvement. The PRF App gives you the flexibility to perform your workouts wherever suits you and with or without equipment.

Has your question not been answered? Simply ask Paul for your answer!

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