Nicholas Garcia

Nicholas Garcia Nick is an Athletic Performance and Lifestyle Coach focusing on the body down to a neuromuscular level. ARE YOU READY TO UNLEASH YOUR INNER ATHLETE?

Nick is an athletic performance and lifestyle coach, and mentor focusing on the body down to a neuromuscular level. Unlike most trainers, Nick gets to know his clients. He treats everyone’s goals on a case-by-case basis, ensuring he tailors a complete package based on your exact needs. Clients get what they pay for – results. With Nick, you will focus on strength, conditioning and personal fitness

achieving greater success after each session, and learning more about your body and lifestyle. You are guaranteed runs and results on the board as Nick pushes your body to its physical potential and sets realistic changes to your lifestyle until you achieve your ultimate goals. Currently, he is devoted to researching and delivering the most up to date information relating to the practices of strength and conditioning of professional and upcoming athletes. Nick’s specialisation spans across three main streams surrounding the athletic performance of your mind and body including:

1. Personal Training (and the neuromuscular science of the body)

• Tailoring the right exercises for you depending on your goals, for example:

- Fat loss
- Weight management
- Fascia and muscular stretching (offered after sessions 10 mins before close)
- Endurance
- Enhance muscular strength and hypertrophy
- Body sculpting (focusing on certain areas)
- Improving balance and energy levels
- Develop conscious innervation of specific muscles

• Learn how to improve sports performance across a range of sports
• Boxing classes
• Outdoor and indoor hybrid sessions

• Sessions run from 45 mins to 1 hour

2. Strength and conditioning

• Short term and long term athlete development
• Speed, agility, strength and quickness – elite training
• Energy conditioning
• Athlete rehabilitation, injury prevention
• Flexibility, mobility, warm-up and cool down practices
• Nutrition

3. Diet

• Personalised / tailored diet plans
• Recommended do’s and don’ts of eating / drinking
• Healthy eating guidelines

30/04/2026

Stress fractures aren’t always a training problem. 🦴

As we head into race season, I’m seeing more runners come in with bone stress injuries, and while overtraining gets most of the blame, well-conditioned athletes have usually built up the tolerance to handle their load.

So what’s actually going on? Often, it’s nutrition.

The big three to look at: → Calcium → Protein�→ Vitamin D

If you’re wondering whether a deficiency could be holding you back from your best performance, message me and I’ll walk you through how to find out.

28/04/2026

You need to get stronger, but hoe do you know?

You test, thats how.

But testing doesnt mean (or doesn’t have to mean) loading up the barbell with everything you got and ripping it.

Capacity tests allow us to test like this onr allow us to get meaningful feedback about strength progress without torching your CNS.

23/04/2026

Ice baths, infrared saunas, cryotherapy, none of it matters if the basics aren’t sorted. ��Sleep, nutrition, hydration, and managing stress are your highest-return recovery tools. ��Until those are dialled in, the expensive extras are largely noise. Sort the fundamentals first, and you’ll see more progress than any referral code can give you.

21/04/2026

You can’t build explosive power on a foundation of poor coordination. ��Before you load up your plyometrics, you need to earn the right to those higher intensities by mastering rhythm, timing, and control at lower amplitudes. ��Single-leg hops, squat jumps, skipping - these aren’t warm-up fillers. They’re the foundation that makes your high-intensity work both safer and more effective.

15/04/2026

This one is for all my gym bros thinking about doing there first marathon.

Here are my two biggest lessons I can share with you so you actually get to the start line in one piece.

13/04/2026

Two reasons you keep getting injured at the gym - and neither of them are bad luck.

1️⃣ You’re doing the same thing every session
2️⃣ You’re not adjusting your training to your competition phase

DM me “PROGRAM” and let’s fix it.

07/04/2026

Your wearable doesn’t know the whole story.

Your device tracks physiological stress, but it can’t measure:
• Work pressure
• Relationship stress
• Big game anxiety
• Chronic micronutrient deficiencies (low magnesium, vitamin D, calcium & more)

These things silently drain your energy and won’t show up on any wearable score.

The only way to truly know what’s going on? Blood work.

If you want to understand what’s actually affecting your recovery and energy levels, send me a message and I’ll walk you through exactly what to test for. 👇

02/04/2026

Everyone’s got wearables now, but most people don’t know what they’re actually looking at.

VO₂ max is a solid marker for aerobic health and longevity.
�But if you’re already reasonably well trained, it often moves slowly. That doesn’t automatically mean you’re not getting fitter.

Instead of staring at one number every week, look at the stuff that matters day to day:
✅ Are your run times improving?�✅ Are you handling more weekly volume?�✅ Do you feel better while you’re running? (less heavy, less cooked, better recovery)

If your VO₂ max only nudges up a tiny bit over 12 months, don’t panic.�If you’re running faster, running more, and feeling better doing it, you’re fitter.

26/03/2026

If your RDL’s are 💩, watch this

The biggest mistake I see is legs so stiff that the only place you can “hinge” from is your spine.

1️⃣ Soften the knees
Just a slight bend. Add a bit of slack so your hips can actually move.
2️⃣ Break at the hips, not the back
Forget the “stick your bum out” cue.

Think: hips go back, torso follows, spine stays long.

Try it on your next set and you’ll feel it where you’re meant to.

23/03/2026

Fix your lunge with these 3 cues 👇

1️⃣ Load the front leg
Your front leg should be doing the work, so shift a bit more weight into it as you lower.
2️⃣ Bend both knees
Don’t just drive the front knee forward. Both knees should bend as you descend.
3️⃣ Keep the hips level
If your hips tilt or shift, it’s usually a brace and glute engagement issue.

Brace your core, then lightly externally rotate at both hips as you lower to switch the glutes on and keep everything stacked.

Try these next set and tell me which one cleaned it up straight away.

Address

111 Charing Cross Road
London
WC2H0DT

Telephone

+447444413455

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