Form & Function

Personal Training Tai Chi 

Chi Gong

With Barnaby Cole.

About me



Functional Fitness

  • Body weight/ calisthenics

  • Free weights

  • Kettle bells/ club weights

  • TRX

  • Metabolic circuit

  • Gym based boxing


Tai Chi & Chi Gong

Maintain strength, flexibility and balance,

stand tall, move with fluid power. 


Tai chi is often described as "meditation in motion”, there is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. 

In this low-impact, slow-motion exercise, you go without pausing through a series of mindful movements. As you move, you breathe deeply and naturally, focusing your attention, as in some kinds of meditation, on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery. 

No pain, big gains 

Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking. Dr. Gloria Yeh, an assistant professor at Harvard Medical School, says: "Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen." 



Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength. 

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear. 

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well. 

Stress management. Dr. Michael Irwin, a professor of behavioural sciences at the University of California, Los Angeles, stated: “We’ve seen improved immunity to viruses and improved vaccine response among people who practiced tai chi." 

Tai chi has also been associated with better mental health. In 2018, a study from Australia found that it may be just as effective as regular exercise in reducing stress and anxiety levels. Another study showed how patients suffering from chronic pain were less depressed and reported a better quality of life when performing tai chi compared to those in physical therapy. 


Massage, Shiatsu, Reiki.

Repair, relax, Heal

 I offer a full body work treatment based in holistic massage therapy with additional elements drawn from my experience and qualifications as a shiatsu practitioner, reiki master and chi gong instructor. 


Full fitness consultation, tests, measurements and report.......... £50/hour 

1-1 session.......... £50/hour - £35/30 minutes 

Small group session, 2-3 people, split the cost..... £60/hour


Massage, shiatsu & reiki treatment...……. £50/45 minutes                                                                       £35/20 minutes 


 Block booking 

1 hour block booking sessions 

5 session, block booking.......... £225 

8 session, block booking.......... £375 

12 session, block booking.......... £550 


30 minute block booking sessions


5 session, block booking.......... £150 

8 session, block booking.......... £240 

12 session, block booking.......... £360 


© 2019. Barnaby Cole