STRONG SQUAD: Now open to men and women due to demand!



Everyday fitness for everyday men and women. Real transformations from the inside out.


Be great AND STRONG!

Join your community, gain knowledge, build confidence, get stronger, and improve physical appearance and enhance your mental wellbeing all while being part of the strong squad. RISE to the occasion and live a better life today with the PRF App.

All for just £45! Join The Strong Squad for anywhere, anytime

Now includes Paul’s Good Food Unlocked Recipe Book

What is The Strong Squad?

4-Week Fitness Programme
Access to the PRF App with workouts customised for you. Workouts are varied and updated weekly - specifically to help you drop a dress size.

Focus on Nutrition and Self-Improvement
Nutrition and lifestyle coaching to help you nourish your body and sharpen your mind.

Expert Mentorship
Group chat private messaging, Q&A sessions and weekly tasks and exercise  technique tutorials to help you progress. You will be added to a group within the PRF App. The group room displays completed and missed workouts by everyone  within the group allowing for extra motivation and accountability.

The Pillars of The Strong Squad


Boring workouts.

Confusion surrounding the right way to reach your goals.

Missing out on a full and active lifestyle.

Feeling self-conscious about your body.

Constantly feeling tired.


To Maintain a routine of regular, challenging workouts.

To look forward to your next workout.

To feel motivated through all of life's ups and downs.

To stop wasting money on gym memberships that aren't helping you.

To be able to enjoy food and make progress at the same time.


Weight loss.

Clarity in your fitness journey.

Increased self-confidence.

A passion for fitness.

A supportive community.

Less aches and pains.

A higher quality of life.

How Strong Squad works


Upon sign-up, you will receive a questionnaire to help me understand your goals, circumstances and preferences to ensure your plan is bespoke for you

Training Program

I will sit down with the information you’ve given me and select the best on demand workouts along with regular workouts that best suit your ability

iOS/Android App

You’ll be able to access your plan directly on your phone where you can upload pictures, measurements + sync with a wearable fitness device

Get Training

Your plan will appear on day 1 of the app with clear instructions for each on demand workout and regular workout including exercises, reps and sets

Here's What's Included (SPOILER ALERT: everything is!)

The Strong Squad Includes:

  • Four 25 minute home workouts per week progressed weekly.
  •  On-demand workouts including Dumbbell Shred, Box Fit, Lower Body Burn, HIIT, Abs and  Stretch & Recovery.
  •  Built-in timer and rep counting workouts
  • Flexible Nutrition with suggested meals including serving sizes
  • Nutrition and lifestyle coaching giving you the stepping stones on how to adopt highly effective healthy eating and lifestyle habits.
  • Pelvic floor strengthening that aligns with functional training

Aimed at beginners and intermediates

You'll learn...

  • Mindset shifts to boost motivation and breakthrough your mental blocks
  • How to un-complicate diet & exercise so you can start seeing real results
  • The key components to building a proven, successful plan of action
  • Simple steps you can take today that will add up to big changes over time

During the 4 weeks, you’ll see your confidence return, your health transform, and your fitness levels improve. You’ll learn to make food work FOR you, not against you. You’ll develop consistency + discipline. And best of all—you’ll feel DAMN GOOD.

It’s time you fell in love with yourself, your body, and what you’re truly capable of

I’ll be right there cheering you on, giving you guidance, and helping you succeed every step of the way!

So what are you waiting for? Click the button below and join The Strong Squad for just £45 all in!

Some workouts you can benefit from


A HIIT boxing class with non-contact boxing combinations – High intensity and fun. Get fit, lose weight and stay fit. Whatever you goal is, BOXFIT is a great session to include into your training schedule. It’s also a fantastic stress reliever.

Lower Body Burn

Squat, lunge, jump repeat for a serious workout that does what it says on the tin. Expect to feel the BURN and to tone up and strengthen your lower body. Exercises will be repeated again and again, with a good stretch out before the next set of exercises. You’ll focus on conditioning using bodyweight, but dumbbells are optional.


Designed to improve core and abdominal strength. This is an intense 40-minute workout focusing on the entire mid-section, strengthening the inner core muscles and the lower back, helping you get that most sought-after Abs. This class is perfect for anyone wanting a workout dedicated to abs. Enjoy an extended 20 minutes and focus on recovery with some light stretches.


Upper body workout to build strength in your muscles and help your body to burn fat more effectively. Put your body to the test with this class. You’ll move through a series of movements targeting all your major muscle groups and smaller supporting ones for an upper body shred.


Do I need to access gym equipment?

No, you don't need access to gym equipment. However, dumbbells are optional if you want to give yourself a challenge. If you don't have dumbbells, don't worry. There's plenty of household items you can use to improvise such as tins and milk cartons or you could purchase a set of PRF resistance bands

How does drop address size work and what’s included?

You will be sent an exercise questionnaire to help me get a better understanding of your current situation and your goals. The PRF App consists of customised workouts so in order for THE STRONG SQUAD to be fully tailored to your needs you must answer all the questions in the questionnaire with as much detail as you can and as candidly as possible. You will not be judged!

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! Throughout your workout you will record times, weights and make side notes all in the app. (It is super-easy!) This information allows me to adapt and adjust your programme throughout your fitness journey, so you hit your goals.

Where do I get the 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 find THE STRONG SQUAD programme ready for you within a few hours. Then we keep in touch via the messaging service in the app. 

Still have a question unanswered? Simply ask Paul!

Ask Paul