Body Building and Fitness Instructor
Ricardas Mongela
Personal Trainer
WHAT I DO
I specialise in weight loss, callisthenics, body building, power lifting, fitness, cross fit and also nutrition guidance or advice including motivation encouragement. Pushing clients through physical activities depending on their fitness level. Helping to set up and adjust meal plans for your current lifestyle. Teaching how to do exercises correctly and engage targeted muscles with posture corrections, stretching and toning programmes. Visualise and premeditate exercises for maximum effectiveness.
WHY CHOOSE ME
Fitness is my life, with a Master Degree & Bachelor degree in Sport Science. I have spent my life learning the fundamental principles of Body fitness. With over 20 years experience and over 10 international body building titles to my name. I can give you the body and mind you desire and help shape your future.
Effective nutrition guidance or advice together with meal plans tailored to your lifestyle .
Pushing clients through physical activities depending on there individual level. Specialising in weight loss, callisthenics, body building, power lifting, fitness and cross fit.
Motivation encouragement. Teaching you how to do correctly exercises and engage targeted muscles, and how to visualise and premeditate exercises for a maximum effectiveness. With posture corrections, with stretching and toning programme’s.
HEALTH & FITNESS SERVICES
I work alongside males, females, young, mature, beginners, amateurs and professionals.
Prices:
Single session £40
10 Sessions £350
15 sessions £450
Training programme £75
(setting up short, medium and long term goals)
– gather details about the individual
– identify the fitness components to develop
– identify appropriate tests to monitor fitness status
– conduct a gap analysis
– compile the program
– monitor progress and adjust program
Nutrition plan £75
macro and micronutrients balance towards client needs
– to assess current lifestyle and healthy eating patterns
– healthy eating advice that underpins a healthy diet
– observations and advice on adequate hydration levels
– supplement adjustment
Tailoring lifestyle £150
– to assess current lifestyle and healthy eating patterns
– healthy eating advice that underpins a healthy diet
– observations and advice on adequate hydration levels
– supplement adjustment
– gather details about the individual
– identify the fitness components to develop
– identify appropriate tests to monitor fitness status
– conduct a gap analysis
– compile the program
– monitor progress and adjust program
BODY FITNESS
Ricardas Mongela
CALCULATE YOUR BMI
| BMI | Weight Status |
|---|---|
| Below 18.5 | Underweight |
| 18.5 - 24.9 | Normal |
| 25 - 29.9 | Overweight |
| 30 and Above | Obese |
WHAT CLIENT'S SAY
Antonietta Greco
I have been training with Ricardas for 7 years. Every training session is fun as well as challenging. Ricardas listens to, and takes on board each of my desired long and short term fitness objectives, adapting our sessions accordingly. He knows how to motivate me and push me to my limits. Worth every penny, highly recommend!
Stacey Reichter
Training with Ricardas is brilliant. Sessions are tailored whilst varied and fun. He’s always friendly and professional and a great motivator – which is what I needed!
Geraldine Finegan
I learn so much from you RICARDAS your training style and methods are so ahead of all the rest. You are such a perfectionist when you coach from the simple exercises to our outdoor runs gymnastics and using the body at its best. Your will power and self control a credit to you your passion and commitment to sport and training others second to none you deserve to be training totality because you are the king of knowledge and the Prince of professionalism. I am so glad I met you in that tiny gym in Newry you stood out with your fabulous technique in executing your training I just knew if you weren’t already somebody famous that one day you would be.
Nerijus Cekas
I’ve been doing powerlifting for over 18 years. Won several world titles but most memorable is 2015 Mr Olympia pro invitational powerlifting meet under 110kg class. I have totalled 1000kg+ in 2 different categories. In my early years of iron sport I had the pleasure of working with Ricardas. First training programme was done by him. I was very happy with the outcome. Ricardas is a great motivator, always pays attention to client needs.
David Mellor
I came to Ricardas with some videos of freediving and straight away he came back with some brilliant workouts that absolutely targeted the right muscles to develop the strength and flexibility I needed. I’m so happy to have worked with him, his drive and enthusiasm is contagious, and he definitely got the best out of me. I would 100% recommend him whatever level of fitness you are at.
Rick Hollands
I first started training with Ricardo when I wanted to loose weight and tone up my body. Each session Ricardo encourages, motivates and inspires you to train to your best ability. I found Ricardo to being fully dedicated to what he does which made me want to do the same. I would fully recommend Ricardo to anyone who would wants to train as he has great knowledge and experience to suit anyone from beginners to any level of fitness.
Leanne Roff
Ricardas is an amazing personal trainer and helped me to get fit and reach my goal definitely recommend him
Hannah Cox
I met Ricardo during a free PT session with my gym membership. He took time to understand me and my goals. I decided to see Ricardo once a week, each session was challenging but manageable. He became very good at assessing my mood and creating sessions to suit me that day, enabling me to feel a sense of achievement even after a tough day at work. I saw results within a couple of months and really began to enjoy my time at the gym. I became so much stronger and fitter due to the mix of cardio, weights & stretching that I looked forward to using the gym and more confident in using it on non ‘Ricardo’ days! After never being confident in my own skin, a year of training with Ricardo, worrying about my body for my wedding day after a short engagement didn’t even cross my mind. I was toned, strong and healthy. Ricardo is a very talented PT. Thank you for the time you have invested in me.
Olli Taylor-Whyte
If your are looking for a personal trainer who will help and assist you on your goals and objectives, then Ricardas Mongela is the perfect trainer for you. Haven being a client for his for over 4 years I enjoy our sessions and definitely feel 100% fitter and stronger and continue to see results. His training sessions focus on all aspects of the body, strength and core an ideal balance when training to reach your individual goals.
Susie Sharp
When I first signed up to the gym I was quite reluctant to use and operate the different types of equipment and my motivation to achieve my desired goals was very little. I then was introduced to Ricardo by a family member and that was the start! Ricardo helped me to feel confident and become motivated in achieve my goals. I highly would recommend Ricardo who will be with you every step of the way either to motivate or build confidence in the gym and also in yourself.
Joe Nantais
I met Ricardas when I trained as a personal trainer and was lucky enough to work with him. As I was new to the fitness industry, Ricardas not only showed me different and in other ways better training techniques for myself and clients. But adaptations of exercises to meet requirements. I then decided to have personal training sessions with him as I knew how he would push my body in a better way than I could self training. Richards’s is a great personal trainer and have recommended himself to many.
Angelique Atack
I have found Ricardas to be a professional personal trainer who taught me how to use various techniques to give me the ability and tools to sustain weight loss. Ricardas made the sessions enjoyable which has encouraged me to make training a daily routine. I would recommend Ricardas for anyone wanting to understand how the body works and changes with various training exercises.
Lindsay Ogles
Ricardo has been my pt for over 6 years now and my training has been ever evolving from gymnastics to weightlifting and we re now exploring CrossFit . It’s been a journey of laughter and he s given me confidence in my own abilities and achievements
