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Dr Angela Cooper

May 5, 2015fit4youpTestimonialsComments Off on Dr Angela Cooper

Having now trained with Steve for over a year and completed a triathlon, total warrior, an Alps trek and half a marathon I can say with absolute confidence that he is one of the best PTs around. We have never done the same workout twice, he knows just how far to push you and when to move things up a gear. I think what makes Steve stand out from other PTs is his genuine dedication and commitment to YOU and YOUR fitness. He spends time carefully considering your goals and how to help you achieve them. His attitude is one of unrelenting belief that you can achieve whatever you set your mind too. He not only demonstrates this when he is training with you but also in the way he treats himself. You can see how dedicated he is to fitness and wellbeing and his enthusiasm knows no bounds. He understands that hard work combined with the right kind of motivation is going to lead to results and it certainly does. I’ve never felt fitter and have seen dramatic changes in my body. I can’t thank him enough.


Dan Goldthorpe

August 5, 2013fit4youpTestimonialsComments Off on Dan Goldthorpe

My name is Daniel Goldthorpe I’m 24 years old. I started struggling with my weight from the age of 15 when I gave up playing football. Ever since then my weight increased year after year until I reached 17.8 stone at the age of 22. This is when I decided enough was enough and I joined fitness first Huddersfield now Kirklees active leisure. I frequently used the treadmill and bike but not much other gym equipment. I also cut down on my food intake but not having any expert knowledge this resulted in me feeling hungry all the time and lacking in energy. Doing this routine i lost around 1.6stone but struggled to loose any more weight. I had hit plateau (a word i learnt off Stephen).

At this point I was getting frustrated. I had friends who frequently used Stephen and I had seen good results. They told me sessions were fun and the support knowledge and motivation he offered was priceless so I thought I’d give him a try.

From the free induction session I first had with him i kept thinking why didn’t i book a session sooner. He designed me a bespoke exercise and nutritional programme to start the week after. I loved the programme it was a lot different to what I was used to doing. I started to enjoy exercising and didn’t mind dieting with Stephens diet plan. Don’t get me wrong the sessions are tough but that’s what you want when your aiming for a goal. I quickly lost a stone and felt alot fitter. Stephen then changed my programme to suite my weight loss and increasing fitness.

I have now been using him for over 18 months in this time i have lost over 3 stone gained muscle shape and size, my fitness is the best its ever been. Most of all though i enjoy exercising. I still enjoy the treats everyone loves just now in moderation. I would recommend him to any one the knowledge support motivation he offers are priceless. He is always at the other end of the phone if i need any support with my programme or diet he is as dedicated as i am for me to reach my goals. I now regard Stephen as a friend and would recommend him to anyone wanting to achieve things you never thought you could.

John Gilbert

July 3, 2012fit4youpTestimonialsComments Off on John Gilbert

I had been a regular gym user for over 25 years, mostly at a work gym but as I had left the company I needed somewhere new, and I joined Fitness First in September 2011. At that time I had decided to enter the Devizes to Westminster Canoe Marathon and wanted to get fit and ready for the race in 2012. The race was 125 miles over a 24 hour period without any stops, and I needed to achieve a peak level of fitness by April. I had a taster session and quickly decided that a Personal Trainer was the only way to reach my goals. I started training with Stephen and we worked through a programme to develop my core strength and stamina. Stephen had not worked with a canoeist before but he took a keen interest in my sport and the race preparations and he introduced a number of specific exercises and routines that helped my balance and conditioning for endurance racing. We also talked about the nutritional elements and he guided me well, ensuring that I had the right types of energy foods to keep me going over long periods on the water.

We worked together on a regular basis and Stephen pushed me hard, but we kept my goals in mind and I was able to see significant improvements in my speed and increased capacity to sit in the canoe for several hours at a time when I was training on the water. It wasn’t just about the work that we did together in the gym, we also had many conversations about my preparation and how I could get the most from my race. Stephen is very motivational and worked hard to keep the programmes varied and interesting. When I entered the race at Easter I felt absolutely ready and was at the level of fitness required for the gruelling task of canoeing non-stop for 24 hours. I had a good race and despite a few incidents along the way it was an awesome experience that would not have been possible to enjoy without the level of fitness that I had gained. It is definitely worth making the investment in a Personal Trainer to help you reach your goals, and I will continue to work with Stephen. I have some new challenges in mind, so I will be looking forward to more sessions to produce the levels of fitness and results I need. I recommend that you give Stephen a try, he is a great Personal Trainer and you will see benefits in a number of different ways.

John Gilbert

Alison Farrell

April 16, 2012fit4youpTestimonialsComments Off on Alison Farrell

My name is Alison Farrell and I am 40 years of age .I Have been an exercise teacher for 18 years and up until I had my second child I didn’t really struggle with my weight I always eat healthy but like most people I like my chocolate and wine.

After having Joseph I struggled to lose the weight I’d put on, for 18 months I was overweight with what I’d longed to be for by about 10 pounds. I teach 24 classes a week and couldn’t understand why I wasn’t toning up or losing the weight.

I tried everything I knew and nothing would work for me, I started silly diets from magazines to even slim fast even knowing myself that none of these really work and still nothing changed

I therefore decided to find myself a Personal Trainer and asked around Fitness First Huddersfield, It was the health and fitness manager Trevor Seymour who recommended Stephen Mottram to me; I booked in with him already knowing him a little as we both worked at Fitness First.

He spent time talking to me about what I did exercise wise and he gave me a food diary to fill in for one week and told me to be completely honest with everything that I ate and drank. I gave it to him a week later and the first thing he told me was that the two large glasses of white wine on a Thursday (school) night was about 500 calories and my daily morning cappuccino was 200 calories. He then wrote me an eating plan which I stick too but have now found the balance to have treats , but not on a school night. I also had an exercise program with him which was so hard and demanding but really good as you do think that you’re fit and strong until you try something different.

Over the time that I saw Stephen which was on a Friday I lost the weight that I wanted too and toned up in the areas I wanted too, so when it came to my 40th birthday party and I had on my killer shoes and a fabulous outfit I felt great .Everyone is always telling me I have lost weight and look great and its all down to Stephen, I actually eat more now than before can you believe that!!!!!!

Stephen is an excellent Personal Trainer and a good friend he spends so much time on tailoring people’s programs and eating plans to suit their needs.

He is a very passionate lovely person with a bright future

Thank you Stephen but not to the T.R.X Ha Ha!!


Alison Farrell

Jack Brannan

March 24, 2012fit4youpTestimonialsComments Off on Jack Brannan

I first came into contact with Stephen at the FitnessFirst in Huddersfield shortly after I had developed shin splints in my pre-season rugby training with Huddersfield Rugby Union F.C.I was told by my coaching staff and physiotherapist that I would not be able to play again until the start of the next season (8 months) due to the severity of my injuries and loss of overall fitness; Stephen managed to reduce that deficit to just 2 months!!

Due to the nature of my injuries for a period of 2-3 months before I met Stephen I could hardly run, train for rugby or attend the gym in a manner that I felt beneficial which for a keen 21 year old was a crushing blow to the enjoyment of my rugby and training hobbies as I had never felt so lacking in fitness or strength so after witnessing some of Stephen’s 1:1 sessions and discussing the progress of some of his clients I had heard nothing but positive feed back from them and decided to consult him on becoming a client.

Stephen has been my personal trainer now for just short of 6 months and in that time I have come to rely on his vast range of skills and knowledge in fitness and nutrition to help recover lost fitness and also to achieve my goals of building lean muscle and explosive power to aid my weight training and overall rugby performance. My most recent program that Stephen has supplied for me is accurate and precise to my goals which focus on bulking up in muscle but with maintaining my plyomeric power and cardiovascular fitness.

Since hiring Stephen as my PT my overall fitness has improved immensely to a standard I did not think I would be at due to my injuries and with Stephen also incorporating the TXR training and core strength development into my programs I can feel a definite improvement in my overall body strength which has also had a major impact on my ability to lift heavier weights which I would have never had the confidence to do and also apply stronger technique to my rugby performance in regards of the physical collision aspects of the game.

Stephen has also formulated a diet plan for my aims in which I was amazed at his dedication and enthusiasm to reach my goals and it was clearly evident how much enjoyment and pride he took in his work in producing me a fantastic yet simple diet plan. He assessed and recorded all my body measurements including weight, height and body fat percentage and gave me a clear insight into how to achieve my goals and incorporating it into my everyday life and work too.
Due to the hectic and stressful nature of my post in the NHS I would often feel fatigued and wary after a shift and going to the gym felt more like a chore than a hobby. With Stephens’s guidance into nutrition and health combined with his excellent perception of understanding he helped me feel more energetic through input into what to eat and when to eat it and this allowed me to work long hard hours and then attend the a hard gym session in which I felt I could push through and endure with feeling in a great state of mind after I had been thanks to his advice.

Stephen is a phenomenal PT and a dedicated professional with him never keeping any workout the same; they are always challenging, extreme fun and efficiently effective. He is brilliant to socialise with and his willingness and knowledge of the service he is providing is second to none and absolutely paramount to achieving your goals. I would definitely recommend Stephen to anyone, whatever your aim or outcome; he will provide the greatest of sessions, bring out the best in you and pull you through every time!

Daniel Choucri

March 24, 2012fit4youpTestimonialsComments Off on Daniel Choucri

Exercise has and always will be a massive part of my life; I am highly trained in Kung Fu and a Level 2 fitness instructor myself. I approached Stephen in May 2011 as I felt that my training had hit a plateau and I was lacking idea’s to improve myself further, Stephen’s extensive C.V, which includes TRX, Kettle bell’s and core stability impressed me.

We sat down and discussed what I wanted to achieve and how I felt I could improve myself further and from an initial consultation my first program was produced and it was like no other I’ve done before. I am now on program four, each balanced across a three day training schedule and specific to complimenting my Kung Fu training. We integrate my training with combined kettlebell and TRX sessions over a ten week period and I can genuinely say that my training has become exciting, rewarding and the most beneficial in terms of the physical results I have achieved.

Stephen takes great pleasure in his work and understands that no one person is the same, which is why he dedicates much of his free time into researching new techniques in order to make his clients program’s as effective as possible. This is clearly represented by the exercises involved in each of my programs and none of which are the same.

A personal trainer’s work is nothing without results and I am now coming up to a year in training with Stephen. I feel that at aged 27, I am now in the best shape of my life and this is due to his tireless efforts to keep me moving forward and always improving. I cannot recommend Stephen enough, your sessions with him will be highly enjoyable, challenging and always with an element of fun. He is genuine and extremely passionate about his work and you will thoroughly reap the rewards.

Ross Clark

November 28, 2011fit4youpTestimonialsComments Off on Ross Clark

Like so many I have fluctuated in weight since my early teens, but always remained active.
I have been attending a gym for a few years and often struggled to find the motivation
to push myself to really achieve my goals. Most gym visits resulted in repeating the same
exercises with no real training direction.

In the early part of this year I was approached by Stephen to have a free training session
with an option of booking further one to one time. Having always thought I had good
fitness, but didn’t seem to be changing shape or size and lacked some direction, I thought it
was time I tried something new.

My first Personal Training session was brilliant. After going through what i wanted to
achieve, Stephen gave me specific training program designed to reach those goals. I was
worked harder than I had ever worked myself at the gym. I left the session feeling like I
had had a real work out and with a smile on my face. I booked more sessions without any

Months down the line I’m still having personal training sessions. Each session is different,
hard work but above all fun. I am pushed and motivated to work to the maximum and
for the first time in years I’m seeing the results. Stephen has given me so much support,
from planning diets and training programs to being on the end of the phone to answer any
question I have.

If you’re looking to achieve your goals, work hard and enjoy training, Stephen is the PT to
guide you!!



Phil Linley

September 1, 2011fit4youpTestimonialsComments Off on Phil Linley

Having attended a gym regularly for a long time and although considered myself reasonably fit I was looking for some way to really ‘push on’ and generally improve my all round fitness, stamina and toning.

Choosing Stephen Mottram has proved to be an inspired choice, I have used P.T.’s in the past and Stephen hand on heart is far and away the best PT I have ever been involved with. He is thorough and knowledgeable and full of enthusiasm and training sessions with Steve are never boring or predictable I would recommend Steve to anyone, he is a fantastic PT who really will get you the results you desire.

And lastly, Steve hasn’t paid a penny for this testimonial.

Age 50+

How can speed foods help with my diet

August 5, 2011fit4youpAdvice, News, NutritionComments Off on How can speed foods help with my diet


I hope by now you have all read my article on “little but often” and are following the advice and maintaining a good diet to help with your  weight management

There are other key factors that you can add to your diet in order to achieve a higher metabolic rate which in turn helps you burn calories quicker. Different people have different metabolic rates, which mean they burn calories at different speeds. For example if a person with a fast metabolism and one with a slow metabolism eat the same foods, the one with the fast metabolism will burn more calories. The person with the slower metabolic rate will not burn as many calories and any extra calories not burned are stored and turned into fat.

A high metabolism means that the body is burning calories at a greater rate than average

So one of these key factors if you haven’t already guessed by the title is to add speed foods to your daily dietary intake. Speed Foods are certain foods that help increase the rate at which your body can burn calories; this in turn increases your metabolic rate. In order for a food to speed metabolism, the body must burn more calories digesting it than the food contains.Speed Foods are also good for stabilizing the bad hormones (insulin and cortisol) which can accelerate fat storage. Also bear in mind there are certain factors that can affect your metabolism like Age, health, physical condition, diet, activity level, frequency of meals, hydration, hormone levels and stress

Here are a few examples of speed foods-

Proteins – are  great for increasing your metabolism because every time you ingest protein your body feels fuller for longer and speeds up  your metabolism.

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I.e.  Eggs, Whey Protein Powder, Turkey, Chicken, Fish

Green Tea– perhaps one of the best metabolism boosters you can drink. Not only does it help with cancer risk, weight loss, metabolism it also contains caffeine which helps you focus during the morning. Green tea is found in many fat burning products.

Cayenne Pepper– cayenne pepper has thermogenic (heats up your body core temperature) properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.

Almonds and other nuts – Almonds are loaded with good fats, fibre and incomplete protein. Since almonds have such great essential fatty acids they help your body raise its metabolism just by ingesting them. Obviously any fat has  a high calorie content so be sure to have a few nuts every day. You can mix these up with pine, cashews and walnuts as they also contain a very healthy amount of good fats and antioxidants.

“Adding foods that speed metabolism to your diet is a great way to lose extra pounds while becoming healthier and more energized.”

Other example of speed foods are-

Vegetables– Spinach, Cabbage, Celery, Broccoli,Chillies, Tomatoes, Dark green leafy vegeta bles, Peppers (cayenne, jalapeno and habanero)

Fruits – Raspberries, Other berries, Apples, Pears, Oranges, Grapefruit, Lemons

Whole Grains – Rolled oats, Oatmeal, Muesli, Granola, Whole grain cereal

Liquids – Cold water, Coffee, Hot water with lemon

Oils – Extra virgin olive oil, Canola oil

Other Foods –Natural yogurt, Spices

I hope all the above advice will help you achieve the results you want. Remember diet is key to any weight management; you should always keep well hydrated and try to exercise at least 3 times a week.

Fitness First FitBrit challenge 2011

July 16, 2011fit4youpAdvice, News, TrainingComments Off on Fitness First FitBrit challenge 2011

FitBrit challenge

For all of you out there who fancy a challenge and want to see what your fitness levels are like you should give the FitBrit challenge a go. It’s an 8 based exercise circuit workout that must be performed none stop, involving a mixture of Cardio Vascular and muscular endurance exercises. Give it a go and see what time you can achieve

I managed it in 11 minutes and 56 seconds

Here is a list of the exercises you need to do

1. Row – Men 500m , Women 400m


Set the rower to level 10. The clock starts when you begin your first stroke.

It doesn’t count if… you put the handle down before the meter shows your required distance.



2. Seated Shoulder Press – Men 20kg Barbell 30 reps , Women 10kg Barbell 30reps

Sit on a bench and press the bar from chin height until it is fully extended over your head.

It doesn’t count if... you don’t use the full range of motion for each rep


3. Bunny hops – Men 30 reps , Women 20 reps

Place your hands on one end of the benchand jump over it from side to side, keeping your feet together.

It doesn’t count if… you don’t launch and land with both feet together



4. Bike – Men 3km , Women 3km

Set the bike to any resistance. The ‘sprint-and-freewheel’ style of riding is NOT acceptable.

It doesn’t count if… you get off the bike before the meter reads the required distance


5. Press-ups– Men 30 reps , Women 30 reps

Keep your hands shoulder-width apart and body straight. Bend your elbows until your chest is a fist-width from the floor then push back up until your arms are straight. Women can rest on their knees.

It doesn’t count if… you’re more than a  fist-width’s height above the floor at the bottom of the move

  Make sure you warm up and stretch, and at the end cool down and stretch

6. Box- Jumps – Men 30 reps, Women 20 reps

Stand astride a Reebok Deck set to full height. Jump with both feet onto the surface of the deck and back down as quickly as you can.

It doesn’t count if… your feet don’t land on top of the deck (tapping the sides isn’t good enough).


7. Squats – Men 20kg Barbell 30 reps , Women 10kg Barbell 30reps

Hold the bar across the back of your shoulders and stand in front of the bench. Squat down until your backside touches the bench.

It doesn’t count if… you don’t squat low enough to touch the bench or go to stand fully afterwards.



8. Run – Men 1 km , Women 800m,

Get on the treadmill and set it to any speed you can manage. Your time finishes as soon as you reach the required distance.

It doesn’t count if… you hold on with your hands at any time.

Please make sure you warm up and stretch off first before you give this routine a try and don’t forget to have a cool down and stretch afterwards. Top tip have water and fruit on standby for when you finish



Go on give it a go and see what time you can get you might just surprise yourself !!

Personal Trainer in Bradford & Huddersfield

Stephen recognises that each client is a unique individual. Whether you're looking to shed an extra few pounds, or are wanting to build muscle, Stephen can help and motivate you to achieve your goals. Read about PT in Bradford and Huddersfield. Take a look at our testimonials.

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