Nicholas Garcia

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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

16/01/2026

If getting your arms overhead feels stiff or restricted, it’s usually not a strength issue. It’s a shoulder mobility one.

These drills are simple ways to improve overhead range so your movement feels cleaner and more controlled.

Add them into your warm-up or at the end of a session and focus on letting the shoulders move, not forcing the range.

The goal is comfortable, repeatable overhead movement that actually carries over to your training and sport.

12/01/2026

If your shoulders are already strong, the next step is building capacity and control in deeper ranges.

These three exercises challenge shoulder strength where most people never train it.

Deficit push-ups expose you to more range under load, bottoms-up carries build stability and control, and alternating presses challenge your ability to hold tension when one side is working.

The goal is not just to lift more weight, but to have shoulders that stay strong and stable across a wider range of motion.

09/01/2026

Is a fast 5K really the best sign of health?

It tells you something about performance, but it does not tell the full story.

Metrics like VO2 max and HRV give a better picture of how your body is coping with training stress and how well you are recovering. They show trends over time, not just a single effort on race day.

You can run a quick 5K and still have low VO2 max or poor HRV, which often points to a body that is not coping well overall.

Use a 5K time trial as one data point, not the whole picture. If the goal is long-term health and performance, recovery and adaptability matter just as much as speed.

05/01/2026

Sometimes we get caught chasing mobility goals that look impressive, but don’t actually move the needle.

ATG squats. Behind-the-neck lifts. Forcing a toe touch.
 None of these are bad - but they’re not automatically useful either.

The real question is:
What are you training for, and what does your sport actually demand?

You can get stronger legs without squatting ass-to-grass.
  And if all your time goes into chasing extra range instead of building strength and capacity, you might be focusing on the wrong thing.

Mobility should support performance - not distract from it.

20/12/2025

Getting your first pull-up isn’t about “more biceps”… it’s about owning the bottom position.

And pull-ups matter for athletes because they build real-world pulling strength: strong lats + mid-back + shoulder blade control = better shoulder stability, stronger grip, and a more resilient upper body for sport.

Endurance athletes should absolutely care too. Even if you’re a runner/cyclist/triathlete, pull-ups help you:

🏃‍♂️ hold better posture when fatigue hits (less slumping late in a race)
💪 build scapular endurance so shoulders/neck don’t get cooked
⚡ improve arm drive efficiency and upper-body stiffness for better force transfer
🛡️ reduce common overuse niggles linked to rounded shoulders and weak upper backs (especially with lots of sitting, riding, or mileage)

If you always get stuck in the dead hang, try these 3 drills to build the strength and control that actually gets you moving up:

1️⃣ Dead hang shoulder shrugs (scap pulls)
Relax into full extension → then pull your shoulder blades down and back (no bending the arms).
2️⃣ Lat pulldown (top-half focus)
Control the release at the top → set the shoulders → pull the bar down with your lats.
3️⃣ Assisted pull-ups (bands / machine / rings)
Offset some bodyweight through the legs → hit a true full hang → shoulders down/back → pull up slow and controlled.

Key cue: full extension first, then shoulder blades set, THEN pull.
Save this and hit it 2x/week.

Want to know how to fit this into your program? DM me and I’ll help you.

16/12/2025

Most people rush straight into pressing heavy without giving their shoulders a proper warm-up.

Here are two simple kettlebell moves I use before any upper-body session to get the joints firing and the stabilisers working.

1️⃣Upside-Down Kettlebell Press - Forces shoulder stability and control through the whole range, not just strength. Keep the elbow in front of the shoulder and the wrist vertical.

2️⃣Kettlebell Plank Saw - Trains core and shoulder stability together. Control the reach and keep tension through the midsection.

Together they prep the shoulders, prime the nervous system, and help reduce the risk of shoulder pain when you start lifting.

Save this for your next session and feel the difference.

10/12/2025

Most people overthink what to do in the gym to support their running. You don’t need 20 different exercises to get stronger.

What you need to do is to hit the right areas consistently.

These are the five I’d start with.
1. Single-leg hamstring bridge: builds hamstring strength and control where you need it most.
2. Adductor lift: works the groin one of the most neglected areas for runners.
3. Lateral step-down: trains hip and knee stability, helping you control movement under load.
4. Split stance calf raise: targets the soleus for stronger, more durable calves.
5. Side plank: locks in core and hip stability.
You don’t need fancy equipment or long gym sessions - just good intent and consistency.

02/12/2025

If your goal is to move better, run faster, or just be a more capable human, most of your training should look like this.

Big compound lifts build real strength through full ranges, control, and coordination. They teach you to absorb and produce force efficiently, something those banded glute circuits will never do.

That smaller isolation work still has a place, but it’s support work, not the main event.

If you want to move like an athlete, train like one.

24/11/2025

Join me on a drunk marathon in France 🇫🇷

If you listen closely you’ll also learn some new French phrases. You’re welcome.

Address

111 Charing Cross Road
London
WC2H0DT

Telephone

+447444413455

Website

http://www.nickgarcia.com.au/

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