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

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.

18/03/2026

If you want to land without your joints exploding, you need to learn to land properly.

Start by sitting into a quarter squat - break at the hips and knees, not just the knees. When you hit the floor, the whole foot should make contact at the same time.

As you land, brace your core and gently push the knees out so you’re not collapsing in. You should feel your glutes switch on to help control the impact.

The key? Don’t rush it. Stick the landing for 2–3 seconds before you reset.

12/03/2026

If you’re a runner, you need plyometrics.

Try this quick 100-second block:
1️⃣20s lateral hops (each leg)
2️⃣20s front-to-back hops
3️⃣20s tuck jumps
4️⃣20s jump lunges
5️⃣20s maximal pogos

Save this for your next run prep.

09/03/2026

Drop jumps are one of the best things you can do for running speed.

Simple focus:
✅ step off the box
✅ the second you hit the ground, attack it
✅ push hard into the floor and jump as high as you can

These are max effort, not conditioning.

You’re not chasing 20 reps.

Think 5–6 really sharp reps, rest properly, then go again.

Quality over volume. Always.

04/03/2026

Most people never load the part that actually changes things.

On a leg extension, the hardest limiter is the lift.

If you can’t drive the weight up with one leg, you never get the chance to control a heavier load on the way down.

But strength isn’t just built by moving weight.

It’s built by owning positions under load and the lowering phase is where you can often handle more than you think if you set it up properly.

Simple fix:
✅ Two legs up (use both legs to lift the weight)
✅ One leg down (slow, controlled lower on one side)

Think 3–5 seconds down, no bouncing, full control all the way.

That lets you train the eccentric properly without the concentric being the bottleneck.

03/03/2026

This exercise won’t magically get rid of shin splints.

If you’re dealing with shin splint pain, here are my 3 recommendations:

1. Get assessed by a physio or another qualified health professional
2. Reduce your running load and speed. Don’t stop completely, just pull it back
3. Shift focus to targeted lower leg strength work, not just tib raises

Tib raises can be part of the plan but they’re just not the whole answer.

Address

111 Charing Cross Road
London
WC2H0DT

Telephone

+447444413455

Website

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

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