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Nicolas Gherta Personal Trainer

by Alexandra Parren

personal trainer Sundried compression top training

Nicolas is a dedicated personal trainer who makes sure to practise what he preaches. He talks to Sundried about life in the fitness industry.

Tell us about your journey to fitness? Where did it all start?

Everything started 10 years ago when I decided to get a degree in Sports Science. I have always been involved in sports, no matter what. When I was younger, I played football in the national league. Studying abroad in Romania and Spain helped me understand my 'why'. It was simple: I wanted to get fit, be healthy and help other people do the same. Now, my goal is achieved but there's more to come.

What are your training goals now?

My training goals are to build an athletic body to compete in natural bodybuilding. Also, I am looking for a partner to open a studio.

Tell us one unusual fact we wouldn’t know about you:

I must to stay away from everything that gives me dopamine because I can become addicted to things like that. I remember years ago I would wake up at 2am to go and buy a cake.

What advice do you wish you'd been given when you first started out?

Stay away from fitness magazines, read the book "How Not To Die'', learn from the best. You are stronger than you think.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I don't have a plan. I follow a plant-based diet which works perfectly for my health and well-being. Breakfast is my second biggest meal of the day at around 1600 calories. 

Everything I eat has to be nutritious otherwise I won't eat it. I do my food shopping 3 days in advance, that keeps me focused on being healthy. I don't have junk food in my house at all; not a big fan of "everything in moderation". Also, I eat 4 hours before I go to sleep.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

To keep my clients motivated I send them motivational quotes and of course, I am always in touch with them. We are honest with each other and my message would always be "it's not about yesterday, it's about how you will respond today."

Don't let one bad day define you. Always show them every little progress they achieved and praise them for that and encourage them, even more, when they suffer a setback or have a bad day.

Talk us through your training regime.

My workout is based on compound lifts such as bench press, pull-ups, hip thrusts and accessory exercises for shoulders, biceps, triceps, and core. I always try to keep the intensity high. My rep range is always 6-8 reps; if I get stronger and manage to do 10 reps with the same weight I will add more weight and go back to 6 reps. Progressive overload plays a big role in my program.

How do you keep your fitness knowledge up to date?

I read loads of articles, most of them about nutrition. I try to learn from the best and I'm always striving for more information because it's not good to think you know everything. 

What are your top 3 trainer tips?

  • Consistency is the key to success.
  • Have fibre in every meal.
  • Get good quality sleep.

If you could only eat one thing for the rest of your life, what would it be? 

Avocado is my go-to food; it has nearly 20 vitamins and minerals, good fat,and  carbs. You are welcome!

Why work with Sundried?

Sundried cares about people and the environment, so do I. As long as no one suffers from what I do and what I promote I am alright with that.

Favourite fitness quote:

"Do not focus on the negative, unless you are doing pull-ups."

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