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.

Need more info?

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Our service, UR thoughts


Caitlin Banks - Transfers in Team

I am in the best shape of my life and I am looking to build on this in the new year. The free health checks are a fantastic way to keep track of your progress.

I'm not huge fan of working from home so I enjoy coming to the office to make use of the gym facilities as it helps me both physically and mentally. As someone who suffers with mental health problems including depression and anxiety, it has really helped me in these areas and I like the fact that I have met other employees of the company that I would not usually cross paths with. Dealing directly with customers can be stressful, so attending a gym session on my lunch hour breaks up the day and I feel much more relaxed and positive entering my afternoon rather than carrying any negativity through the day.

Neil O’Dwyer - Application Support Analyst

The fact that some classes are taught by specialists in that area, Boxing with a Pro, Lifting Program etc, is amazing, they really focus on technique which is important to learn so you don’t injure yourself.

We are only a few weeks in and I can already feel the benefits, I cannot tell you how much I have missed regular exercise, both mentally & physically.

The nutrition workshop was really informative and useful, I will definitely be attending future workshops and making use of the info provided.

Bhavish Jugnauth - Senior Financial Controls Manager

I really enjoyed the transformation program and thought the format of one instructed class and one self-directed class worked well. I also really liked that we were given a booklet of sessions to complete as it has given me something to refer back to and use myself in the gym after the completion of the program.

Overall it was a great program that I found really beneficial and really good in the run up to Christmas.

Roxxanne Ellis - Client support Senior Administrator

Thanks for organising, my apologies I couldn’t be there in person (or on time!).

Very valuable session. I also highly rate the massage session that was held a few weeks ago. I certainly felt the benefits of no longer having tight hamstrings, which contribute to my lower back pain. I would, as I am certain that most people who took the opportunity and did the massages, certainly like to see them come back as a “permanent” fixture on a fortnightly or monthly basis.

Helen Potts - Head of Transfers Senior Manager

I just wanted to say how enjoyable the program was! I came away from it so much more focussed and stronger. The structure of the program was really good and It helped having an additional coach attend the sessions so each group had their own instructor guiding everyone through the exercises.

Jonathan Poon - Application Support Team Leader

I just want to say how important it is to have a health check and say a massive thanks to Luke for taking the time and care to go through it all with me.

When the post on the Exchange came out about a health check I thought, I run 5km every other day, and I have attended a couple of the gym classes. My eating habits are alright. Why not? I’m healthy. I was totally wrong!

During the health check I found out that I wasn’t overweight and had a below body fat ratio but my blood pressure readings were dangerously high! Luke also said he would need to call the ambulance if those readings were true. I felt fine but Luke advised I contact my GP. Having contacted my GP and monitored my readings for a week, it turns out the readings were true and that I have high blood pressure and now need to take a tablet every day to control it.

It is so important to have regular health checks and if it wasn’t for the one available through work, who knows what could have happened? Don’t delay and get it done!

Jack Shorrock - Customer Service Agent AJ Bell

Urban Reform have helped me get back in to the gym after an extremely lazy lockdown. It started with a couple of sessions in the gym and then attended a free sports massage at the facility.

Then I met Luke and started in the gym towards the end of 2022. I knew I had a lot of weight to lose to be happy but I started with half an hour on my dinner each day. I did the 8 weeks transformation programme and this really inspired me to push my fitness on to the next level so I began boxing in the morning. After making a bit of progress I scheduled a health check with Luke and he helped me realise how far I had come and what I needed to do to get to the next stage. Since then, I have continue to train hard and I am now 2/3rds of the way to my target weight and feeling fitter by the day. Me and Luke have a catch up Fitness check booked in to track my progress and update my goals and this has made sure I remain accountable on days when I’m less motivated. Altogether this is a big thank you to Luke, Dean and the UR team!

Caitlin Banks - Transfers in Team

Starting the workday off with a class really helps destress and wake you up for the work day.

I really enjoy the routine of the classes, Luke always makes a massive effort to make sure you’re enjoying yourself, but always pushing yourself and makes sure you’re doing the exercises right whilst making them fun. He always is organised for class and has a really positive attitude every day!


Just thought I would drop you an email with some feedback after coming out of my massage.

I found the session really beneficial and informative. The massage was much needed but so was the advice that was given for maintaining a healthy back and the stretches that we went through.

The work that Urban Reform are doing and the extra bits that they are offering are amazing and much better than what we got previously.

Thanks for the work that you are doing with them.

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!