A Personal Trainer’s Guide To Wellness

Tell me about your journey into personal training?

My journey into personal training began when I was at university. I started working with a personal trainer because, attending a fashion school, I found there weren’t many fitness-focused social activities on offer. My PT sparked a real love for training, and from there, I naturally fell into the fitness scene at the time. I started attending all the local classes and studios, fully immersing myself in the community.

It wasn’t long before I began teaching for some of London’s original boutique fitness studios. This all happened while I was still at university, so I balanced teaching classes alongside my studies. After graduating, what started as a part-time passion quickly grew into a full-time career. From that point on, I’ve worked on developing and expanding my role in the fitness industry to what it is today. It’s been an organic but exciting journey that stemmed from a personal love for movement and has evolved into a way to help others feel stronger, more confident, and empowered.

How has your business evolved over the years?

Over the years, my business has expanded from freelance group fitness instruction to a fully integrated wellness brand. I started teaching classes at some of London’s top studios: such as KXU, Heartcore, and Bodyism, and gradually transitioned into one-on-one personal training. As my client base grew, so did their needs, which inspired me to develop a more holistic approach. Today, through Aimee Victoria Long, we offer a wide range of services that cater to every aspect of health and wellness. These include personalised one-to-one training sessions, whether in-studio, at home, or digitally, and online coaching that provides bespoke fitness and nutrition plans with 24/7 support. We also deliver comprehensive health testing and aesthetic treatments to help clients look and feel their best.For clients with demanding schedules, we provide live-in trainers and support staff who can work globally. Our corporate wellness programmes include workshops and gym management, while our retreats in locations like the Cotswolds, Jamaica, and Africa provide transformative experiences. This evolution reflects my commitment to meeting diverse client needs while delivering the highest standards of care.

You focus primarily on barre, pilates and conditioning, what are the benefits of these disciplines and how do they work together holistically?

These disciplines align perfectly with my fitness philosophy and journey. Personally, I transitioned from an unhealthy obsession with weight training to a more holistic approach to fitness, and these styles of training suited both my body and mind.

Barre is a low-impact, ballet-inspired workout emphasising small, controlled movements and is excellent for improving posture, core strength, and flexibility. It’s particularly effective for toning and lengthening muscles while being gentle on joints. Pilates focuses on core stability, alignment, and controlled breathing. It improves strength, flexibility, and balance. It’s also fantastic for rehabilitation and functional fitness, ensuring the body moves optimally.

Conditioning focuses on overall physical performance by building strength, endurance, and agility. It complements the precision of Pilates and barre by incorporating dynamic, full-body movements.

Tell me more about the OMNIwellness meal prep delivery service you offer alongside training, how did this come about?

It was born out of a passion for creating a comprehensive, results-driven wellness experience for my clients. During my journey as a personal trainer, I noticed that many clients struggled to maintain consistency with their nutrition, often asking for advice or meal plans to complement their training. This demand inspired me to launch OMNIWellness, offering a seamless solution for clients who needed convenient, nutritious meals tailored to their goals.

What makes OMNIWellness unique is its collaboration with in-house nutritionists and chefs to deliver meals that are both delicious and designed with precision to support individual health and fitness objectives. Each meal is carefully curated to balance macronutrients, cater to dietary preferences, and simplify healthy eating for busy lifestyles. Delivered directly to clients’ doors, the service ensures they can stay on track without the stress of meal prep or planning. This service complements the other elements of my business by providing a holistic approach to wellness—aligning physical training, nutrition, and lifestyle to help clients achieve sustainable results. It’s a reflection of my philosophy that true wellness requires more than just exercise; it’s about supporting every aspect of a client’s journey.

Reformer Pilates has become super popular recently for toning and conditioning, can you recommend any exercises which deliver similar results without the reformer bed?

Reformer Pilates has gained popularity due to its ability to tone and condition the body using resistance and controlled movements. However, you can achieve similar results using basic equipment like resistance bands, sliders, or just your body weight. Use slow, controlled movements to mimic the reformer’s pace and precision. Focus on alignment and breathing to engage the deep stabilising muscles, as you would in reformer Pilates. Here are some exercises that mimic the reformer’s benefits:

Sliding Lunges with sliders or a towel

Place a slider or towel under one foot and slide it backward into a lunge while keeping the front knee over the ankle. Return to standing.

This works the glutes, quads, hamstrings, and core, mimicking the reformer’s sliding carriage.

Resistance Band Leg Press

Lie on your back, place a resistance band around your feet, and press your legs outward as if pushing against the reformer’s foot bar. Slowly return to the starting position.

It strengthens the glutes, hamstrings, and core, replicating the leg press on the reformer.

Plank with Knee Tucks (using sliders or socks)

Start in a high plank with sliders or socks under your feet. Pull your knees toward your chest, then extend them back to the plank position.

This move engages the core, shoulders, and hip flexors, mimicking reformer exercises for core stability.

Side-Lying Leg Lifts (with resistance band)

Place a resistance band above your knees, lie on your side, and lift your top leg. Lower slowly.

This targets the outer thighs, glutes, and hips for a toning effect similar to side-lying reformer exercises.

Bridge with Hamstring Curl (Using a stability ball or sliders)

Lie on your back with your feet on a stability ball or sliders. Lift your hips into a bridge position, roll the ball or sliders toward you by bending your knees, then extend back out.

This activates the glutes, hamstrings, and core, similar to foot strap exercises on the reformer.

Roll-Ups

Lie flat on your back with your arms overhead. Slowly roll up one vertebra at a time into a seated position, then roll back down with control.

This strengthens the core and improves spinal mobility, mirroring reformer core exercises.

Do you take any supplements and vitamins to bolster your health and if so which ones?

Yes, I do take several supplements and vitamins to support my health

NAD+ (Nicotinamide Adenine Dinucleotide)

This coenzyme is crucial for cellular metabolism and energy production. NAD+ levels naturally decline with age, and supplementation has been linked to enhanced energy, brain function, and possibly even longevity.

Collagen

Collagen helps maintain the health of skin, joints, and connective tissue. As we age, collagen production decreases, leading to wrinkles and joint discomfort. Supplementing with collagen can improve skin elasticity, reduce wrinkles, and support joint health.

Electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for hydration, nerve function, and muscle contraction. Particularly important after workouts or during hot weather, electrolytes help maintain fluid balance and prevent cramping.

Vitamin D is vital for bone health, immune function, and overall wellbeing. Since it’s difficult to get adequate amounts from food alone and many people are deficient, I take a vitamin D supplement, especially during the winter months when sunlight exposure is limited. 

Multivitamins

While I aim for a balanced diet, taking a high-quality multivitamin ensures I’m getting all the essential vitamins and minerals my body needs to function optimally. 

Bone Broth

Bone broth is rich in collagen, amino acids, and minerals that support gut health, skin elasticity, and joint function. It’s also a great source of hydration and can aid in the healing of connective tissues, making it an excellent addition to my daily routine for overall wellness. 

Are there any wellness trends you predict to be big this year?

One key area gaining traction is vagus nerve stimulation (VNS). This approach is believed to help with stress reduction, improving mood, and even boosting mental clarity. Devices designed for VNS, such as wearables that stimulate the vagus nerve through gentle pulses, are becoming more popular for their potential to improve overall wellbeing. Treatments like cryotherapy, infrared saunas, and infrared masks will continue to gain popularity. These therapies are used for everything from muscle recovery to skin health and stress relief. As technology advances, these treatments are becoming more accessible, allowing individuals to optimise their health at home or in specialised clinics. Additionally, there will likely be increased focus on personalised wellness. From tailored nutrition to hormone balancing, individuals are becoming more attuned to their unique health needs. This trend is supported by advancements in wearable technology and AI, which are making it easier to track and understand our bodies. Overall, in 2025, the intersection of technology and wellness will continue to transform how we approach health, providing more personalised and advanced treatments for both physical and mental well-being.

What are your three personal wellness mantras?

“Consistency over perfection”

This is about embracing progress rather than striving for unattainable perfection. It reminds me that small, consistent actions over time yield the best results. Whether it’s working out, eating well, or finding balance, showing up each day is more important than getting it “perfect.” Embracing imperfection helps maintain motivation and reduces stress around wellness goals.

“Listen to your body”

This mantra is a gentle reminder to tune into physical and emotional needs. Rest is just as important as exercise, and we should recognise when our bodies need recovery or when we’re overdoing it. This can mean adjusting workouts based on how we’re feeling or choosing foods that nourish us in the moment. Listening to your body helps prevent burnout and promotes long-term health.

“Self-care is not selfish”

 Prioritising self-care isn’t indulgent; it’s essential for sustaining overall wellbeing. Whether it’s carving out time for a solo walk, prioritising sleep, or saying no to things that drain your energy, investing in yourself ensures that you can show up fully for others. This mantra serves as a reminder to give myself permission to take care of my own needs without guilt. These guiding principles help me stay grounded and balanced throughout the year, ensuring that my wellness journey is sustainable and not defined by perfection or unrealistic expectations.

https://aimeevictorialong.co.uk/