stephanfitness

Stephan Konrad

07854089631

Welcome

During my childhood and early teenage years I was obese and consequently was bullied. This had a detrimental impact on my self-esteem and confidence. Although it was inexcusable how others have treated me, I was not happy in my own skin and felt I needed to do something about it.

I took action and managed to lose body fat, gained muscle mass and improved my health drastically.

Later in life, for various reasons I suffered with clinical depression for over 5 years.

In a quest to beat depression I finally managed to come off the medication with self-help, my focus on exercise and healthy living.

Leading a healthy and active lifestyle has helped me overcome many obstacles and taught me discipline, dedication and determination.

Today I use my experience and knowledge to help people with their health and fitness goals.

Services

I provide a free and no obligation consultation to anyone who needs help with their health and fitness goals.

Don't worry with over 11 years of experience I'm pretty good at judging what level of intensity is most suitable for my clients no matter how unfit they may be.

The journey we will embark together is all about learning and implementing methods that work for you and your lifestyle.

Fees

Bespoke 12 week online program - £99 Order now

1 PT session per week - £150pm Subscribe now

2 PT sessions per week - £300pm Subscribe now

3 PT sessions per week - £450pm Subscribe now

4 PT sessions per week - £600pm Subscribe now

5 PT sessions per week - £750pm Subscribe now

99 DAYS TOTAL TRANSFORMATION eBook available on amazon kindle: Buy now - £1.99

How I use coaching to support my clients

I was asked by Jane Biggin to share how I use coaching to support my clients. It all starts with the initial consultation, during which I… Preview Article →

Top 5 injuries associated with exercise

> Exercise is thought to be the most important determinant of an individuals health, however it comes with its risks. Whether you are an ama… Preview Article →

The mission of Direct Exercise

There are now more adults in the world classified as obese than underweight, a major study has suggested. (2016) This problem is consider… Preview Article →

Generating leads - Part 1: Offer something of value

A 10 Part series of how to generate more leads and gain potential new clients ###Part 1: Offer something of value As a Personal Traine… Preview Article →

Rapport: Build that essential relationship with your client

Many of you probably have heard about ‘Rapport’. But what does it actually mean?! Wikipedia defines it as: > *“Rapport is a close and har… Preview Article →

How to choose the best diet for your clients

From all those years of personal training I found this the biggest challenge. When we train our clients, we can guide, motivate and coach th… Preview Article →

How to use a blog to generate more leads

Part 2 of Generating leads for your fitness business “Content is King” In Part 1: 'Offer something of value', I talked a little about co… Preview Article →

Use Twitter to generate leads

Part 3 of Generating leads for your fitness business In Part 2: How to use a blog to generate more leads I spoke about how useful versati… Preview Article →

"Applied" knowledge is power

>***Knowledge means nothing if you don't use it. Applied Knowledge is Power!*** This quote basically says it all. However, I would like t… Preview Article →

Don't underestimate the power of Facebook

Part 4 of Generating leads for your fitness business In Part 3: Use Twitter to generate leads I spoke about the 2nd biggest social media … Preview Article →

Before/After pregnancy story from my little Sister

My little Sister was kind enough to share her story about her journey of before, during and after pregnancy. Unfortunately I have not met my… Preview Article →

How to use our online workouts

I put together a little step by step video guide of how to use our online workouts on directexerice.com. Free Members will be able to ben… Preview Article →

Top 10 powerful LinkedIn leads generators

This is Part 5 of Generating leads for your fitness business. Part 4 was all about Facebook. LinkedIn is the professional social media pl… Preview Article →

Revolutionary new method of building online workouts

This is a step by step guide of how to build your very own personalised online workouts on DirectExercise.com. Enjoy! 1. Login With your … Preview Article →

Motivation for Fitness Professionals

As Fitness Professionals we face 2 major challenges. We either are trying to get more clients OR We have too many clients! It is not e… Preview Article →

Direct Exercises uses YouTube links for it’s video library and here is why

As a Fitness Professional it is paramount to have a YouTube channel. The channel itself can attract more visitors and potential customers. … Preview Article →

Why Direct Exercise uses ‘Markdown’

Markdown allows you to add some flair to your content, making it more inviting for visitors. There are two areas in Direct Exercise wher… Preview Article →

Why Direct Exercise uses ‘Markdown’

Markdown allows you to add some flair to your content, making it more inviting for visitors. There are two areas in Direct Exercise wher… Preview Article →

Explained: Lushes Legsaresorus Legs

> **Terminology** * **LLL**: Lushes Legsaresorus Legs * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro … Preview Article →

Explained: Big Bulging Back

> **Terminology** * **BBB**: Big Bulging Back * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro Block**:… Preview Article →

Explained: Train Them Titties

> **Terminology** * **TTT**: Train Them Titties * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro Block*… Preview Article →

Explained: Super Sexy Shoulders

> **Terminology** * **SSS**: Super Sexy Shoulders * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro Bloc… Preview Article →

Explained: Arousing Action Arms

> **Terminology** * **AAA**: Arousing Action Arms * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro Bloc… Preview Article →

Explained: Caressingly Crafted Core

> **Terminology** * **CCC**: Caressingly Crafted Core * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro … Preview Article →

Explained: Illicit Intense Inferno

> **Terminology** * **iii**: Illicit Intense Inferno * **BB**: Building Blocks training method * **Micro Block**: Exercise * **Macro B… Preview Article →

The BUILDING BLOCKS training method

##Introduction Welcome and thank you very much for taking your time to read this. I’m Stephan Konrad the founder of Direct Exercise Ltd 2… Preview Article →

My Back Session

This is part of my personal program… Preview Program →

Andrea

I designed this program for my very good friend and client Andrea, who would like to lose a little bit of weight but more importantly wants to stay fit and healthy. As a warm up I suggest you practice… Preview Program →

My Chest Session

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7 minute workout by the desk

This program was designed for anyone who wants to improve their health and fitness by simply exercising 7 minutes a day no matter where they are.… Preview Program →

5 minute leg workout

I built this program for anyone who struggles to find time but still wants to shape their legs. As a quick warm-up I suggest you practice the individual exercises first.… Preview Program →

5 minute abs workout

I have built this program for anyone who struggles to find time to exercise and who wants to tone their abdominals. As a warm-up practice each exercise and then start the workout.… Preview Program →

Ian

Ian is a good friend and client of mine who wants to build a bit of muscle and stay toned.… Preview Program →

Mighty Matty Matt Man

This program is for my friend and client Matt, who is a very busy man but he knows how important exercise is. So I have put together this 30min weight session for him… Preview Program →

Rachel

This program is for my friend and client Rachel, who wants to stay in shape, fit, healthy and younger looking ;-P It's a circuit based workout. Each exercise is executed once consecutively and the pro… Preview Program →

Mark

For this workout you need a bench, some dumbbells, a punch bag or a person with pads, and a mat. Duration: 60min… Preview Program →

My shoulder workout

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Allix with an 'ix' like New York Knicks ;-P - 15 minute core and tone workout

Allix is a hard working mother and is very busy but still wants to lead a fit and healthy life. This is why I have built a 15min workout, that she can do once or twice a day, every other day. The main… Preview Program →

My killer leg session

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Amanda's 30min full body toning workout

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Andrea's pumping session

Andrea watched 'pumping iron' and was motivated and asked me to build this program for him.… Preview Program →

Robert's toning and cardio workout

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Riaan's upper-body strength workout for swimming

Upper-body workout to be performed twice a week. Find a suitable weight for each exercise and make sure the last 2 repetitions are a struggle. Over the next few weeks try to increase the weight or rep… Preview Program →

Florian's Back Workout

Nur für dich Florian ;-)… Preview Program →

Florian's Legs Workout

Nur für dich Florian ;-)… Preview Program →

Penny's toning workout

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Florian's Chest Workout

Nur für dich Florian ;-)… Preview Program →

Florian's Shoulder Workout

Nur für dich Florian… Preview Program →

Florian's Arms Workout

Nur für dich Florian ;-)… Preview Program →

Just deadlifts

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Mark's Gym Workout

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Jack's Shoulder, Core and Boxing Session

Jack's workouts are designed to help him get in shape for his pursuit to join the navy. The workout is based on a giant set training method. In this case 4 groups of 3 exercises. Each group will be ex… Preview Program →

Jack's back, boxing and core workout

Jack's workouts are designed to help him get in shape for his pursuit to join the navy. The workout is based on a giant set training method. In this case 4 groups of 3 exercises. Each group will be ex… Preview Program →

Jack's legs and cardio session

Jack's workouts are designed to help him get in shape for his pursuit to join the navy. The workout is based on a giant set training method. In this case 4 groups of 3 exercises. Each group will be ex… Preview Program →

Jack's chest, boxing and core session

Jack's workouts are designed to help him get in shape for his pursuit to join the navy. The workout is based on a super set training method. In this case 6 groups of 2 exercises. Each group will be ex… Preview Program →

Workout for working from home parents

A lot parents are working from and find it difficult to exercise while working and looking after a child at the same time. The solution: Use your child as a weight; you get to train and they enjoy it … Preview Program →

Ian v.2

This program is design to build and tone your upper body. Ideal for home training too.… Preview Program →

Press-up challenge

Perform as many press-ups as you can manage in 1 minute… Preview Program →

Squat challenge

Perform as many squats as you can manage in 1 minute… Preview Program →

Sit-ups challenge

Perform as many sit-up as you can manage in 1 minute… Preview Program →

Legs for size

This is for those of you who struggle to put on muscle mass. Remember the 80/20 principle: 80% diet, 20% training. In this case you need to consume a lot of protein throughout the day, day in day out,… Preview Program →

Upperbody workout for size

This is for those of you who struggle to put on muscle mass. Remember the 80/20 principle: 80% diet, 20% training. In this case you need to consume a lot of protein throughout the day, day in day out,… Preview Program →

Trim and tone

I designed this program for those of you who want to trim and tone your body. It's also a great alternative to boring CV machines. The program is constructed on a block of 4 giant sets model.… Preview Program →

High intensity cardio workout

I designed this program for anyone who wants to improve their cardio-vascular fitness. This program consists of 3 groups of 5 exercises. The exercises need to be executed consecutively without any res… Preview Program →

Hips, legs and core

I designed this program for someone who has a weakness in the hips and core and who wants lose a bit of weight.… Preview Program →

Pheobe

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Fullbody Toner!

A simple program that targets all muscle groups for those full-body toning goals! - Note to Gemma: Leg Curl settings, Wheel 1, Little Wheel 2, Cushion 2, Seat 5 :-)… Preview Program →

Weight-loss & toning part 1

Part 1 focuses on legs mainly mixed up with some cardio vascular based exercises.… Preview Program →

Weight-loss & toning part 2

Part 2 will focus mainly on the upper-body combines with cardio vascular based exercises… Preview Program →

Legs & Back for size

This program is part of a 2 split routine. The idea is to train every muscle group twice a week… Preview Program →

Chest, shoulders & triceps for size

This is part 2 of the split routine for bulking up.… Preview Program →

Upper body toning workout

Welcome, please enjoy the traditional training method and build a leaner better upper body… Preview Program →

15min Online Home Workout

Welcome to my 15 minutes Online Home Workout. It's a circuit based workout which you can do from home. You can even reduce the time to 7 minutes or increase it to 30 minutes depending on your time res… Preview Program →

Legs & Core conditioning

I put this program together to improve muscle endurance and strength for skiing. It's based on a giant set training method. This mean you execute each exercise once, back to back, rest and repeat. Enj… Preview Program →

Lushes Legsaresorus Legs #LLL Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals.… Preview Program →

Big Bulging Back Macro Block #BBB

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Train Them Titties #TTT Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Super Sexy Shoulders #SSS Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Arousing Action Arms #AAA Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Caressingly Crafted Core #CCC Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Illicit Intense Inferno #iii Macro Block

Part of our BUILDING BLOCK Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

My first #BB Workout using these Macro Blocks #LLL, #BBB, #CCC, #iii

I'm using a split routine aiming to train each muscle group twice a week. This is my Monday & Thursday session.… Preview Program →

My 2nd #BB Workout using these Macro Blocks #TTT, #SSS, #AAAi

This part 2 of my split routine using the Building Blocks Training method. My plan is to have this session on Tuesdays & Fridays… Preview Program →

Macro Block - Lushes Legsaresorus Legs #LLL.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Block - Big Bulging Back #BBB.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Block - Train Them Titties #TTT.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Block - Caressingly Crafted Core #CCC.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Block - Super Sexy Shoulders #SSS.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Blok - Arousing Action Arms #AAA.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Macro Block - Illicit Intense Inferno #iii.H(Home)

Part of our BUILDING BLOCKS Training Method #BB, www.directexercise.com THE Online Coaching Platform for Fitness Professionals… Preview Program →

Giant Set Legs

To achieve the desired goal of toning and cutting I suggest 'Giants Sets' as a training method with 3 exercises executed consecutively in each set. To make the sets even more effective I would recomme… Preview Program →

Giant Set Chest

To achieve the desired goal of toning and cutting I suggest 'Giants Sets' as a training method with 3 exercises executed consecutively in each set. To make the sets even more effective I would recomme… Preview Program →

Giant Set Back

To achieve the desired goal of toning and cutting I suggest 'Giants Sets' as a training method with 3 exercises executed consecutively in each set. To make the sets even more effective I would recomme… Preview Program →

Giant Set Abs

To achieve the desired goal of toning and cutting I suggest 'Giants Sets' as a training method with 3 exercises executed consecutively in each set. To make the sets even more effective I would recomme… Preview Program →

7 skinfold sites measurements

Using 7 skinfold sites will give you a more accurate idea of your body fat percentage or levels. Don't forget to use our photo diary for a visual measuring tool.… Preview Program →

Full body, body-weight workout

Using your bodyweight as a resistance is a very convenient way of staying in shape no matter where you are! To make things simpler it's a full body workout with the intention of training every other d… Preview Program →

6 girths body composition measurements

This is just another way of monitoring your body composition progress. The tape measure is a far better tool than the scales. Scales don't tell the whole truth. When you start exercising your muscle d… Preview Program →

LGP Weight loss - Beginners weeks 1-4

The Gym Group now offers their members a service they call 'Let's get personal' as an introduction to personal training. It is their way of showing support for their members and the Personal Trainers … Preview Program →

LGP Weight loss - Intermediate weeks 5+

The Gym Group now offers their members a service they call 'Let's get personal' as an introduction to personal training. It is their way of showing support for their members and the Personal Trainers … Preview Program →

LGP Get fit - Beginners weeks 1-4

The Gym Group now offers their members a service they call 'Let's get personal' as an introduction to personal training. It is their way of showing support for their members and the Personal Trainers … Preview Program →

LGP Get fit - Intermediate weeks 5+

The Gym Group now offers their members a service they call 'Let's get personal' as an introduction to personal training. It is their way of showing support for their members and the Personal Trainers … Preview Program →

Upper Body toning workout

please enjoy the traditional training method and build a leaner better upper body… Preview Program →
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dan.wimberley

Such a nice friendly and approachable guy who's really hands on and takes the time to listen to what you want to achieve
Always giving you that confidence boost to achieve your goals and strive to complete the task ahead, I would personally recommend to anyone interested in a new personal trainer.

amy.leo

Stephan contacted me at just the right time - I was about to quit the gym yet again and would have no doubt slipped back into old habits. Instead, he has introduced me to intermittent fasting, the easiest way I have ever lost weight, and really listened to my likes, dislikes and constraints with exercise. He is full of encouragement and really pushes me. Stephan is also always just an email away and I'm never left waiting long for a reply. I would recommend Stephan as a personal trainer again and again.

Rachel H

Thanks to Stephan I’ve totally changed my attitude towards diet and exercise. With his encouragement, motivation and down to earth attitude I’ve actually enjoying exercise for the first time in my life. I have also learnt lots about food which has helped me make new and better choices. Stephan makes each program varied and fun so I don’t get bored. He is extremely knowledgeable and explains each exercise fully so I know I'm in safe hands. Stephan is also very flexible by way of making time to suit me, my businesses and home life, so this allows me to stick to the weekly sessions with continuity and consistency (one of the reasons I have been able to stick with the training for 5+ years). I have no hesitation in recommending Stephan; he’s a fantastic personal trainer, especially for those like me who don't like gyms.