1. Initial education booklets


At this stage we teach you about the fundamentals of creating habits for a sustainable healthy lifestyle, whether that is to get you into a calorie deficit, maintenance or surplus. We teach you about macronutrients and most importantly how they can work for you and the changes involved when increasing your training.

We educate you on the essential step by step process you will receive from our coaches. The nutrition support provided is based on scientific research which is unbiased and gold start standard and in accordance with this our years if coaching experience on what works for our clients.

The team will provide you with useful snack ideas to suppress appetite and choice based meals which offer variety to meet your desired taste and needs.

All of which have been designed by our specialist team of sports nutritionists and transformation nutrition experts.



2. Introduction of training program


The video above outlines the program and guides you through each stage. You have weekly and bi-weekly reviews to make sure you are on track. We have a host of experienced coaches to support you on this journey which include:

  • Sports nutritionists
  • Transformation specialists
  • Strength and conditioning coaches
  • Personal trainers
  • Sports massage and pain management experts
  • Mental health educators/support

We believe the social/team development is essential to this process and it is where we provide ongoing support and important points through our group social chat rooms via WhatsApp. Each group comes with a minimum of 5 coaches all of which support you in the areas of nutrition, training and motivation required throughout the duration of the program.


Our coaches are trained in motivational interviewing which basically means we will be focusing on you and to fully understand you to get the best possible results.


We are also aware that clients have busy lifestyles which include stress from high pressured jobs, therefore each coach has been trained in mental health first aid to be more aware and offer guidance for further support where necessary.

3. Weekly delivery of training


We will support you with an exercise plan which has been created by some of the best strength and conditioning coaches whom specialise in body transformations.


The program focuses on variety for each exercise day of the 1 hour you train with our coaches.

The exercise program includes:

  • learning how to warm up to an elite standard to avoid injury
  • Educating you on the fundamentals on how to lift weights with greater force development
  • Understanding compound moves (deadlifts, squats, shoulder press, chest press etc) that involves a progressive overload to get stronger and lift heavier.
  • Underpinning why certain muscles are targeted to reduce imbalances and improve posture
  • offering exercise days which increase your heart rate and burn more calories
  • Educate you on how to design the perfect program for yourself by yourself.

4. Weekly workout challenges


We provide you with team based activities to help you integrate better into the team.

We encourage you to leave your stresses of the day at the door and step out of your comfort zone with variety of cardio and weight based challenges to push yourself that little bit more.


We also get you to record your weights lifted and to set record bests to push yourself through a periodised structured goal setting process.

5. Graduation


By the end of the program if you stick to our advice and guidance you will have smashed your goals and we celebrate this with a certificate and a social night out with the whole team to promote all the hard work by completing this program.

This is a specialised, small group training programme that aims at getting you in the best shape possible in a relatively short amount of time, the transformation groups work on a 3-month cycle and run 3x per week.

Unlike most group based training programmes, we actually manage to make this service individualised and take our clients on an educational journey. Within this service, there are specific stages that take the client from where they are currently, to where they want to be, these stages are as follows:

Initial education booklets (fundamentals of nutrition & training) Pre-programme tasks
Introduction of the training programme First week assessments
Weekly delivery of the training sessions Weekly client reviews
Monthly progress pictures 6-week progress review
Weekly workout challenges Ownership tasks
Graduation of the programme

Training in a small group setting allows us to provide a high-quality personal training service via our team of experienced and specialised PT’s. The small group aspect also allows us to socially include everyone into our community where clients can share experiences, support one another and bond on a personalised level.

Unlike your standard “fitness class”, our transformation groups take you on a detailed journey from a beginner/intermediate trainee, to an advanced, confident fitness enthusiast that is in outstanding shape and is content in managing their own training and nutrition regimes.

On average 80% of our clients improve their mental health scores within just 6 weeks of working with Urban Reform. This is based on our initial client surveys compared to our 6-week reviews.

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Our service, UR thoughts


Daniela Doritika (Transformation Groups)

I am a total gym-phobe but all the coaches at UR instantly put you at ease. The atmosphere alone is infectious, and you soon feel part of the UR family. The 3-month transformation group at Urban Reform has been one of the best things I’ve done. It was a great fitness boost which I needed to keep me motivated to make progress. Every session is different, challenging and fun. You always come out of a session feeling so glad you went. All the coaches are knowledgeable, motivating and supportive. What was meant to be a three-month plan has turned into on-going training! I'm excited to see the progress I can make in the next 3-month transformation group. I honestly can’t recommend Urban Reform enough. If you’re looking for fun with fitness, new challenges to push yourself, and make an amazing new group of friends to train with get in touch with the UR team today! You won’t regret it!

Jenna Gillett (Transformation Groups)

I chose Urban Reform to change-up my regular pattern of the ‘normal gym goer’, where I missed gym sessions and made excuses. I wanted to really focus, and the 3-month transformation course has been the best decision I’ve ever made in terms of fitness. Each coach brings a different skill, while collectively making an amazing team. The support and knowledge they offer is next level, and ultimately, that’s proven by the results I’ve achieved. After 3 months I’m beyond satisfied with how I look and feel! It is definitely a commitment, but I wouldn’t want to train any other way now. If you’re looking for a community atmosphere, with great friends and coach’s, and unreal results, I couldn’t recommend UR more!

Claudia Steven (Squire Patton & Boggs)

Urban Reform delivered an informative health and fitness event for a group of our clients. Targeted at young professionals, Dean and Ricky tailored the content of their session to the needs and interests of the audience, which we had captured in advance. As a result, their session was highly relevant and, and their humorous yet credible presentation skills kept the audience engaged throughout. Both Dean and Ricky also utilised the networking sessions to meet with all of our guests and find out more information about their health and fitness goals and offered personalised advice that was greatly appreciated by our guests. Overall, the event received excellent feedback from our guests, will many guests expressing an interest in attending similar events in the future.

Paige Mansbridge (Transformation Groups)

Being a beginner and not exercising for over 4 years, I was apprehensive at first, but from the minute i started at Urban Reform, I felt at ease. Everyone was really friendly, and I would recommend UR to anyone!

Chloe Siddall (Transformation Groups)

I have been to other gyms & done other diets but the accountability UR gives & the motivation & encouragement the coaches provide ensure that anyone can do it. Just 4 weeks in & I feel so much stronger, fitter & more confident within myself. My main goal was to feel happier & I’m reaching my targets only a third of the way in. Training at UR has been a completely life changing experience & I highly recommend the transformations groups to anyone & everyone no matter what your goals are. I will continue to use the knowledge that my trainers have taught me about exercise & nutrition for the rest of my life.

Phia Ritchie (UR Classes)

5 Stars! UR classes are fantastic! If you're looking for something more exciting than the gym, then UR is definitely for you. The coaches and people you train with are all supportive and encouraging. I couldn't ask for anything better.

Neill Porter (Selfridges)

Absolutely fantastic programme, the staff are buzzing from the sessions, they felt everything that was offered was related to the working environment.

Statistic (Urban Reform Clients)

On average 80% of our clients considerably improve on their mental health scores within just 6 weeks. This is based on our initial client surveys compared to our 6-week reviews.

Statistic (Urban Reform Clients)

Within just 3 months from opening, our client base trebled without any external investment. Also, our wellness contracts continue to grow with multiple apartments and workplaces across Manchester e.g. West Tower, The Slate Yard, Selfridges, Squire etc...