ENDURANCE
Endure the HIIT, embrace the sweat!
4RF encompasses the 4 rounds training plan and mixes HIIT, cardio and weights to be done either in our studio or in the comfort of your own home.
Not only do our experts target your muscular strength but also your respiratory capabilities within this style of training. This can help you sustain physical activity for extended periods of time outside of the studio and encourage a healthier lifestyle all round.
Look to burn those calories, sweat out your sins and build the body you desire.
STRENGTH
4 Rounds, 4 Workouts, 4 You!
Strength conditioning is an integral part of training no matter what your goal is. We tailor each individual session to your fitness needs and encourage the lift heavy and feel good mindset.
No matter what your fitness level is, our experts are passionate and supportive and inspire you to reach your strength goals.
Strong is the new sexy!
MEDITATION
Never neglect the steady flow of meditation, stretch and balance.
Our meditation experts connect your mind and body for improved health, wellbeing and happiness which works perfectly alongside the hard physical aspects of fitness training.
We can offer 1-2-1 and group sessions with bespoke classes tailored to your recovery needs.
HEALTH
Are you ready to improve your gut health and fix up your diet?
Our health experts specialise in not only diet and nutrition, but also help you understand the fundamentals of a healthy lifestyle and assist you to know what’s best for your body.
If you want support within your health journey, drop us an email and our health team will be in contact
ABOUT US
Designed around you to build a better you, 4RF is a hub which encompasses the 4 key elements of all things fitness.
We specialise in Endurance, Strength, Health, and Meditation, accepting all fitness levels and transforming our clients in a multitude of ways.
Training with us not only helps you reach your physical goals but also helps you mentally. This creates the lifestyle change you need to maintain results.
We’ve got you covered. Offering everything from 1-2-1 personal training sessions, group classes and online training plans. We fit around you and what is best for your lifestyle.
4RF is not only just about the elements of training but it’s about the style of training that we offer. All you need is the desire to meet the new and improved you, we’ve got the rest!
This is just the start of our extraordinary journey together and we will be with you every step of the way.
It seems impossible until it's done.
Us
At 4RF our principles are clear.
We encourage inclusivity, motivate, offer technical knowledge and communicate with clients to evolve with you along your fitness journey.
We all have to start somewhere, and by our experts learning about all our individual client’s needs, we are able to implement, adapt and utilise our skills within our tailored workouts.
You
Training is not all about the physical. Our workouts are an escape from day to day life and we promote the flow of endorphins to create a healthier mindset.
Consistency is a core principle at 4RF. This is the key element for you to achieve your fitness and health goals. Results are made when consistency is kept.
TESTIMONIALS
4RF is more than any other workout, it’s a complete approach to fitness.
I would always feel a little awkward & embarrassed before any workout - mostly because I had no idea what I was doing! Gaby is so patient and encouraging, I naturally fell into a rhythm of actually enjoying the workout sessions and I’d always leave sessions with a sense of accomplishment. Fresh minded and focussed for the week ahead. When you enjoy training & feel you’re in safe hands everything else just falls into place!Cerise Day
I have been training with Gaby for over two years now and have never looked back! Every session is different and fun and I always look forward to it even though I know it’s going to be tough! If there is something specific you want to work on Gaby will happily plan sessions with this in mind. She is always extremely motivating and encouraging and will always get the best out of you! I can’t recommend Gaby enough, she really is brilliant!Soph Gee
I have been doing 3 sessions a week with Gaby since 2020 and can honestly say that my strength and fitness has improved. I used to attend the typical gym classes which I enjoyed, however the results were nothing compared to the results I feel and see now since training with Gaby. She pushes you every session, so each session feels as tough as when you first started, but this is exactly what you need to keep improving! She is flexible if you need to alter things last minute, and is always accommodating to your needs!Sarah
Gabby has been my PT for over 18 months, and this is the strongest I’ve ever felt in my life (post having my first baby too!). She motivates me mentally and makes me realise that I CAN do it. The sessions are structured yet fun and I finish every workout knowing I’ve worked hard and pushed myself to my max. I look forward to every session and knowing that I’m improving, getting stronger and seeing physical results motivates me to continue. She’s the best!Rachael Lyon
I have been having PT session with Gaby for over two years. We started just before Covid hit and I quickly realised how important the sessions were for my mental health as well as keeping me fit and healthy. The sessions are always great, fun and varied. She regularly switches things up and you most definitely never get bored. I’ve also had a couple of injuries and Gaby has helped me build my strength and flexibility back up. I felt in good hands and she knew when I could take the next step even if I was a bit wary myself! Before Gaby I would work out for a month or so and get bored now I really look forward to the sessions every week, she keeps me motivated and moving! Athana