Nathan Hamilton PT

Nathan Hamilton PT L4 Strength and Conditioning Coach
Personal Trainer & Online Coach
Olympic Weight Lifting Coach
Nutrition Coach
Boxing fitness
Sports Massage

I have worked in the fitness industry for 10 years and as a Personal Trainer for 9 years, I understand the barriers that people face when it comes to their health both mentally and physically. It is my job to break down these barriers and find solutions which work for you and your lifestyle. My philosophy goes beyond your training in the gym or at home, I go through an extensive consultation so I can understand your lifestyle and what you are looking to achieve. Through this process we can identify barriers which could stand in your way, set measurable and realistic goals and put a plan together which fits your lifestyle and most importantly works for you in and out of the gym. I have worked with a range of clients in my career, from clients looking to run a marathon, recover from injury, stress relief, sports specific, lose weight and fat loss. One thing everyone has in common is they would like to feel BETTER in themselves and that is what health and fitness is all about. My philosophy/training is simple but

effective, with my knowledge, experience and your commitment results are guaranteed.

08/11/2025

Discipline isn't punishment. It's the ultimate act of self-care.

​It's choosing to love your future self more than you love your current comfort. It’s the promise you make today to be strong, mobile, and healthy tomorrow.

​That 70-year-old version of you? They'll be so grateful for the work you're putting in right now. Don't let them down.

​

06/11/2025

🚴‍♂️Cardio training is a game-changer for both athletes and the general population, offering benefits that extend far beyond just physical fitness.

🏃‍♂️For athletes, cardio is the cornerstone of endurance and performance. It boosts cardiovascular health, allowing the heart and lungs to work more efficiently, which translates to better stamina during training and competition. Whether you're running a marathon or dominating on the field, a strong cardiovascular system is key to sustaining high-intensity efforts and recovering quickly.

🥊But the benefits of cardio aren’t just for elite performers. For the general population, regular cardio exercise is essential for overall health. It helps in weight management by burning calories and increasing metabolism. It also reduces the risk of chronic diseases such as heart disease, diabetes, and hypertension by improving blood circulation and lowering blood pressure.

🫀Mentally, cardio is a powerful stress-buster. It triggers the release of endorphins, those "feel-good" hormones that elevate your mood and combat anxiety and depression. Whether you're cycling, swimming, or just taking a brisk walk, the mental clarity and stress relief are immediate rewards.

Lastly, cardio promotes longevity and quality of life. It enhances sleep, boosts energy levels, and keeps the immune system strong, helping you stay active and vibrant as you age.

So whether you’re an athlete pushing your limits or someone looking to improve their health, integrating cardio into your routine is a step toward a stronger, healthier, and happier life. 🏃‍♂️❤️

This is where real discipline is built. 🧠​Motivation is cheap. It’s the feeling that gets you started.Discipline is what...
05/11/2025

This is where real discipline is built. 🧠

​Motivation is cheap. It’s the feeling that gets you started.

Discipline is what gets you finished.
​Here’s the science of what happens when you work out even when you really don't feel like it:

• ​You Win the Brain Battle: It's a literal fight in your head. Your limbic system (emotions) wants comfort now. Your prefrontal cortex (logic & long-term goals) says "go anyway." Every time you "go anyway," your prefrontal cortex wins. You're training your "CEO brain" to be in charge.

• ​You Harden a New Habit Loop: Habits aren't built on motivation; they're built on repetition. By choosing the routine (exercise) even when the cue (your alarm) is met with resistance, you are pouring concrete on that neural pathway. It makes the choice easier next time.

• ​You Prove "I Am" vs. "I Feel": You teach your brain that your identity (a person who is disciplined) is more powerful than your feelings (tired, unmotivated). This creates self-trust, which is the foundation of all success.

​The Spillover Effect 📈
​This "discipline muscle" doesn't know the difference between a dumbbell and a deadline.

• ​Work deadline when you're tired? You've trained for that.
• ​Being patient in a tough situation? You've practiced overcoming your immediate feelings.

​Going to the gym when you don't want to isn't just a workout. It's a rep for your character.

​

03/11/2025

Your monday morning movement reminder

01/11/2025

Early hyrox sim run out!

5 weeks

🔥

28/10/2025

Chin ups/Pull ups - can be people's nemesis, you can train for years and only see a small increase in gains.

Here's how I approach them with my clients.

Foundation phase

Goal: Master hanging and activation. You can't pull what you can't hold.

• ​Exercise 1: Dead Hangs
• ​What: Simply hang from the bar with your arms straight.
• ​Why: Builds massive grip strength and shoulder stability.
• ​Goal: 3 sets of 30-60 second holds.

• ​Exercise 2: Scapular Pulls (Scap Pull-Ups)

• ​What: While in a dead hang, pull your shoulders down and back (away from your ears) without bending your arms. Think of "breaking the bar."
• ​Why: This is the first movement of a pull-up. It teaches you to engage your lats, not just your arms.
• ​Goal: 3 sets of 4 reps.

PHASE 2: The Secret Weapon (Eccentrics)

• ​Goal: Build strength in the exact pull-up motion. This is the most important step.

• ​Exercise: Negative Pull-Ups

• ​What: Get your chin over the bar (use a box, jump up, or have a partner help).

• ​How: As SLOWLY as you possibly can, lower yourself down until your arms are straight. Fight gravity the entire way.
• ​Why: You are stronger in the "lowering" (eccentric) phase. This builds the specific strength needed for the "lifting" (concentric) phase.
• ​Goal: 3-5 sets of 3-5 reps (aim for a 5-10 second descent each time).

PHASE 3: Get Your First Full Rep

• ​Goal: Practice the full range of motion with assistance.
• ​Option 1: Banded Pull-Ups
• ​What: Loop a thick resistance band around the bar and place one foot in it. The band assists you on the way up.
• ​Why: Allows you to perform full reps and build muscle memory.
• ​Goal: 3 sets of 6-10 reps. (As you get stronger, use a thinner band).

Continued in comments

26/10/2025

Hyrox Sim in preparation for London

19/10/2025

Focusing on nourishment is just as important as the numbers 🥗🫒🥙🥘🍛🍲


18/10/2025

Hyrox Engine Builder 🔥

50 Minute AMRAP
1km Run
30 Comp Weight Lunges
30 Wall Balls
10 Burpee Broad Jumps

Address

Hitchin
SG54JJ

Opening Hours

Monday 5am - 10pm
Tuesday 5am - 10pm
Wednesday 5am - 10pm
Thursday 5am - 10pm
Friday 5am - 10pm
Saturday 5am - 10pm

Telephone

+447825701773

Website

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