Interview with Tony

Who are your clients exactly?

Our Pilates clients are just normal people who understand that their lifestyle and work is affecting their health and fitness and they want to do something about it. They are men and women between 18-85yrs who want effective, low impact exercise that will future-proof their bodies for a healthy older age. They are people who are dealing with niggling aches, back pain, bad posture and joint stiffness.
Whereas our online coaching clients are people who have that drive within themselves to push for a pb or a specific challenge.

Our massage clients are generally people who’ve gone and injured themselves in some way,although more active athletes are starting to see the benefits of massage as prevention rather than cure.

Who will your programmes work for?

My programmes are suitable for everyone and for all levels so long you are willing to make a commitment to your fitness and wellness.


Where do your Pilates classes take place?

We offer Pilates classes at Cantley Community Centre, St Judes Community Hall at Hexthorpe and St Pauls community Hall at Wheatley.

What type of person do I need to be to make this work?

You don’t need to be a saint. Just someone who is open minded and genuinely willing to make the time for the change you seek.

I’ve tried lots of stuff before and nothing has worked. Does this really work?

Pilates can offer many benefits such as better posture, joint mobility and strength. It has changed many of our clients’ lives including our athletes and made them feel empowered and in control of their bodies once again. These can all be achieved so long you are consistent with your practice and you make it a habit. We’re there to help you, but ultimately you are in control of how far you progress.

I’m not sure I’m ready to get started, can I try your class to see if I like it?

Yes, we offer you a Free Pilates taster class. Where you can join our group classes and meet us and our other clients and get a feel for our teaching and approach.

What results can I expect?

I’ll tell you what my clients have said to me. They feel more dynamic, stronger and body aware. They tell me that my voice is in their head and they catch themselves slouching so correct their posture when they are out and about queueing for things. They know what to do if their back is aching when they wake up but they also know that if they do their Pilates every week, the frequency and intensity of their pain or aches will reduce. Some of them have told me that Pilates changed their lives, they feel more confident, they stand taller and feel better about themselves.

How quickly can I expect results?

There is a famous quote by Joseph Pilates. He said: “In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.”

It sounds great but I don’t have time?

If you want your wellbeing and happiness to improve you’ll find the time.

Do I need to be fit to keep up in the sessions?

No – our classes are aimed at beginners and there are modifications for all the exercises if you have mobility, flexibility and fitness issues. You don’t have to touch your toes or do the splits

Is it going to be really hard?

You will be progressed at your own pace and ability. Like anything new, you will initially feel uncomfortable and awkward but that soon passes and you’ll see your own improvement really quickly. We don’t teach impossible exercises, challenging yes, impossible no!

Triathlon and Run Coaching

Ok, I know which I package I want, How do we get started?

Let me know when you want to start, you’ll then get a welcome email with instructions about how to set up and or share your Training Peaks account with me. A link to our athlete questionnaire where you can tell us about your experience, goal race, time available to train etc so that we can customise your training plan appropriately A link to a medical form that needs completing and returning before you can access your plan. The athlete questionnaire and medical form are really important and we won’t be able to create your plan until they’ve been completed. If you answer any of the medical questions with a positive you’ll need your doctor to confirm you’re OK to train before we can produce your training plan. With injuries, again your medical professional is the go-to person to help you understand what you can / can’t / should / shouldn’t do in training. We will give advice on how to alter your training schedule in line with your injuries but are not able to give medical advice. Your training plan will then be added to Training Peaks starting Monday of the following week and you’ll be pointed in the direction of everything you need to understand and interpret your plan and training sessions. Other than that it’s a case of starting your training journey!

How will you get my plans to me?

I use an app called Training Peaks, which will be your own individual account that will act as a training diary, Our plans are all designed in such a way that makes it quick and easy to add the right sessions into your schedule at the right time. If you’ve never used training peaks before don’t worry – it’s a great piece of online software. It takes just a couple of minutes to create an account and will make it really easy for you to see what you should be doing, when. This is free to you, but if you want to use their premium service there would be a small additional charge.

How can I contact you?

You will be able to contact me via phone, email, training peaks, skype, social media, face to face

What happens if I can’t do what you set me?

There will often be times when you can’t do what’s planned, dependant upon the importance of that session, we’d either move it to another day, or drop it completely.

I’m just a beginner, Is there any point in having a coach?

Most definitely yes!! You could follow a generic plan from a book or off the internet, however at Balanced Coaching our plans are bespoke and tailored to your individual needs and your events. As a beginner you are far more likely to make lots of mistakes than an experienced athlete and these can cost you time off training and also a lot of money if you buy the wrong kit or end up paying for physio because of overuse injuries.

How many hours a week will I have to do?

That will depend upon you and what you can realistically do and what you want to achieve. As a general rule though the more time you have available the better results you’ll see.

How will you tailor it for me?

We will sit down and discuss what you’re planning to do, work out where you are now, where you want to be and from that I will be able to show you the stepping stones that will take you to your desired result.

What are your strengths to help me

I have a wealth of experience of running from 5K through to 145 mile ultras, I’ve competed in triathlon from sprint distance through to long distance, I’ve also represented GB age groupers at the World Duathlon Championships. I’ve been coaching athletics for 10 years and triathlon for 4 years. I’m one of the founders of Doncaster Triathlon Club.

How will your strengths help me

You will learn from my experience and my mistakes (and there’s been quite a lot over the years). I’ve found that being a coach is more about helping you get what you want, rather than saying “I’m the coach, I know best and do what I say”

How quick will I see results

This will depend upon where your current fitness level is. If you are already experienced and very fit you won’t necessarily notice big changes, however if you are new to the sport you will notice big changes relatively quick. This will of course depend upon how much of the training we suggest is completed.

How much will it cost

This will depend upon how much help you feel you need. Our prices range from £75 to £165 per calendar month.

How often do I get feedback and how do I get it?

We encourage you to give feedback on every single training session that you do, you will get personalised notes every week via training peaks, and of course you can always just give me a call if you have a needy question.

Do I get an individual plan or can I just get an off the peg plan

All of my plans are bespoke and are built specifically for you and your goals. You can get an off the peg plan from a magazine or the internet but i’ve found over the years that becoming a slave to a plan that is not specific to you means that you are unlikely to reach your potential and are far more likely to get injured or ill.

Do I need specialist equipment?

You only need the desire and commitment to do the work we set. However if you have training aids like a turbo trainer, heart rate monitor etc, they are very useful and can be brought into your training. We can plan your training to Perceived effort, heart-rate, power or speed.

Will it hurt?

That will depend upon yourself and your goals, if you want to achieve pb’s or qualify as an age grouper you will need to work at a level close to your maximum effort, and yes, that hurts.

How hard do I need to train?

The training set is designed to be smart and not hard. You can work really hard and get improvements, but if you improve your technique, you can go faster for the same effort.

Will I have to change my diet and will I get help with nutrition?

That will depend upon your current diet, your current weight and what you want to achieve, we can provide advice and help with your nutrition so long as you don’t have specific conditions that would require the help of a qualified dietician.

Sports Massage Therapy

Is Sport massage right for me?

Most people will benefit from a sports massage, not just athletes. We treat a wide range of clients, helping relieve many common issues such as stress, stiff neck and shoulders and the usual aches and pains from every day life. sports massage may have something to offer you such as helping to relieve tension, increase blood flow, reduce scar tissue, and promote recovery.

Is it safe?

Most people should benefit from a sports massage. On your first session, you will be given a consultation, including a postural assessment. After which I shall give you my findings and suggested treatment. Massage may be declined if some pre-existing conditions are presented that may be adversely affected by massage, and doctor’s permission would be required before commencement of treatment.

How long does it take?

Your initial consultation and treatment takes roughly an hour. Subsequent visits usually take between 30 and 60 minutes.

I’ve just got injured. Can I have a sports massage right away?

Most injuries need rest during the acute stage which is generally around 3 days after the injury happened. We suggest using the RICE Protocol during this period: rest, ice, compression and elevation. Then treatment may be suitable depending on the injury,

What should I wear?

You need to feel comfortable shorts and t-shirt are good. I use towels to keep you warm and comfortable. Only the area being worked on at the time will be exposed.