onda

You feel like you can’t move the way you want to

like there’s a gap between what your body could do and what it’s doing now.

Maybe it's tightness, fatigue, or just a sense that something’s off. You're not using your body to its fullest potential, and deep down, you know it. It’s frustrating, because your body is meant to move — to stretch, flow, lift, run, breathe fully.

But when movement becomes limited, so does your energy, your confidence, and even your mood. You start holding back, not just physically but in life. That sense of aliveness, of being fully in your body and present in the world, feels out of reach — but it doesn’t have to stay that way.

You’ve tried — more than once

You’ve followed online workouts, scrolled through endless fitness tips, and maybe even downloaded a few apps promising fast results.

But despite all the effort, the progress never quite sticks. It’s frustrating. You start strong, full of motivation, but over time, the routines feel disconnected, the guidance generic, and the results minimal.

There’s no one there to correct your form, to adapt things to your body, to keep you accountable when the energy dips. You’re left guessing, wondering if you’re doing it right, and doubting whether change is even possible. It’s not that you lack discipline — it’s that you’ve been missing a clear path, real support, and something that actually fits you.

You want to perform — whether it’s in your sport, your daily routine, or just feeling strong and capable in your body

But something keeps holding you back. There’s a stiffness, a lack of strength or control that makes even simple movements feel harder than they should.

You know there’s more in you — more speed, more power, more freedom — but your body isn’t keeping up with your mind. Maybe you fatigue too quickly, feel unstable, or just don’t trust your body the way you used to. It's not just about being fit — it’s about moving with purpose, lifting with confidence, reacting with speed, and knowing your body can handle what life or competition throws at it.

Right now, it feels like there’s a gap between where you are and where you could be — and you're ready to close it.

Now imagine having the ability to move freely through a full range of motion with no limitations

Improving your mobility is one of the most powerful investments you can make in your overall health and performance. When we talk about mobility, we're referring to the ability to move freely, with control and without pain, across a full range of motion.

Enhanced mobility not only helps you perform better in your workouts and sports, but it also makes daily activities like bending, reaching, or even sitting for extended periods more comfortable. By increasing your joint flexibility and muscle elasticity, you reduce the risk of injury and promote better posture, which can alleviate chronic pain over time.

On top of that, better mobility allows you to recover faster from physical exertion, giving you the freedom to train harder and more often. It gives you the ability to perform at your best, whether you're lifting, running, or just living your day-to-day life without limitation.

In short, improving your mobility is the foundation for longevity in fitness and life. It’s about having the freedom to move how you want, when you want, and living pain-free with greater vitality. So, take the time to work on your mobility—it’s a game-changer for both your body and your overall quality of life.

Imagine being strong, powerfull and able to sustain physical activity over a long period

You are living each day free of pain, with the ability to move effortlessly, explore endless movement possibilities, and experience a better life through the power of your physical capabilities. Does that sound exciting?

I specialise in strength and conditioning programmes designed for both professional and amateur athletes, as well as everyday individuals, to develop essential physical qualities—strength, power and conditioning—that are crucial for success in any sport and for improving overall quality of life.

I firmly believe that every person should have the ability to lift and carry heavy objects, move quickly, jump high, and endure long, physically demanding efforts. It's about enjoying life to the fullest by confidently meeting physical challenges head-on.

My approach is centered around a well-rounded training plan that boosts all aspects of athletic performance. Whether your goal is to build raw strength, enhance explosive power, or elevate your conditioning, I will equip you with the tools and strategies you need to unlock your full physical potential.

Building healthy relationship with food will allow you to perform at your best

Through personalised nutrition therapy, you'll learn how to optimise your diet to fuel your body for both performance and long-term health. This approach not only helps you build muscle but also promotes fat loss, enhances your body composition, and boosts your overall well-being. By focusing on balanced, nutrient-dense meals, you'll cultivate a positive, sustainable relationship with food, ensuring you stay energised, focused, and confident in your journey to a healthier lifestyle.

In addition to improving body composition, nutrition therapy helps regulate hormone levels, increase energy, and improve digestion, so you feel your best every day. You'll develop a deeper understanding of your body's nutritional requirements and how to meet them without restrictive diets or unhealthy habits. Over time, this leads to lasting transformations—not just in your physique but in how you approach food, wellness, and self-care.

Through this process, you'll also gain the tools and knowledge to make mindful food choices, manage stress, and stay motivated on your journey. The result is a strong, healthy relationship with food that supports your goals and allows you to live a more vibrant, balanced life.

To excel in your sport or simply move pain free every day you need more than just one dimension of fitness

That’s why my programmes are crafted to target and develop a comprehensive range of physical attributes, ensuring you are not only well-rounded but also prepared to conquer any challenge, both on and off the field.

You shouldn’t have to settle for being strong or fast, or choose between limitless cardio and explosive power. With the right approach, you can develop all these qualities simultaneously, within the same programme.

You should be equipped to tackle a wide array of physical challenges, whether they arise in your sport or in the demands of daily life, ensuring you're always at your best.

Onda means "wave" in Portuguese — a symbol of movement, strength, and unstoppable energy

Just like waves, Onda embodies a flow that is powerful, resilient, and relentless. It’s more than just a name; it’s a mindset.

As you grow with Onda, you’ll develop these very qualities — strength in motion, unwavering determination, and the ability to rise again and again, no matter the challenge.

"Jeremy is a great personal trainer. After not having exercised in years, I really appreciate how he tailors the workouts in a way that it never feels monotonous; guaranteeing enjoyment and constant improvement at the same time. Worth every penny. Highly recommend!"

Rafael

I am Jeremy

Personal trainer at/and founder of Onda.

Every week with me, you will train all the fundamental movement patterns to maximise movement. By developing your mobility you will get access to new ranges of motion and say goodbye to painful movements. You will also develop strength, power and endurance.

They are essential qualities that will keep you strong, healthy and able to perform and move pain free every day. Each programme is adapted to your goals and your abilities.

Through nutrition therapy you will learn how to implement smart eating habits and build an healthy relationship toward food.

I am providing advice, expertise, motivation and dedication to you. Commited to excellence, I guarantee results through a tailored approach.

You will develop your mobility

Mobility is essential in fitness as it focuses on the range of motion in your joints and muscles, allowing for smooth, efficient movement.

Improved mobility enhances flexibility, reduces the risk of injury, and supports proper posture and alignment during exercise. It plays a key role in performing exercises with correct form, increasing both strength and coordination.

By prioritising mobility, you can enhance overall performance, recover faster, and maintain long-term joint health, enabling you to move with ease and confidence in daily activities and physical training.

You will build strength and power

Strength and power are crucial elements in fitness, each playing a distinct yet interconnected role in performance.

Strength provides the foundation for muscle development and endurance, enabling you to handle heavy loads and sustain effort over time.

Power combines strength with speed, allowing for quick, forceful movements that are essential in dynamic sports and functional activities.

Together, these attributes enhance athleticism, increase functional capabilities, and help achieve peak fitness levels.

You will enhance your conditioning

Conditioning is vital in fitness as it builds endurance, stamina, and overall physical resilience. It prepares the body to perform at its best for extended periods, improving cardiovascular health, muscle efficiency, and recovery time.

Through consistent conditioning, you increase your ability to sustain intense efforts, reduce fatigue, and enhance your performance in both endurance and strength-based activities.

Whether you're training for a marathon, improving sports performance, or simply staying active, proper conditioning ensures you can handle physical demands with greater ease and fewer injuries.

You will get nutrition therapy, body composition and feedback

Offering expert guidance and ongoing support to help you develop sustainable, healthy eating habits that fuel your progress and overall well-being.

Delivering personalised weight management strategies designed to optimise your body composition, helping you achieve lasting results.

Ensuring open and transparent communication to keep every session both motivating and productive, so you stay focused and on track toward your goals.

strength and conditioning coach with his client

"Jeremy is a really fantastic PT - knowledgeable, dedicated and will go the extra mile to help you achieve your goals. He’s also a lovely human being and I always enjoy our fun training sessions!"

Lucy

This isn’t your average personal training — the kind that gives everyone the same template and calls it "personalised."

This is something deeper, more intentional, and actually tailored to you. Every aspect of the process is built around your body, your goals, and your unique story. Your past injuries, movement limitations, strengths, and capacities aren’t just considered — they shape the approach.

This is training that listens, adapts, and evolves with you. Whether you're rebuilding from setbacks, breaking through plateaus, or starting fresh, the plan meets you exactly where you are and helps guide you to where you want to be. It’s not about quick fixes — it’s about sustainable, meaningful progress rooted in deep understanding and real support.

Across the 24 sessions, you’ll progress through a series of thoughtfully designed programmes

These aren’t random workouts thrown together. Each programme integrating mobility, strength, power, and conditioning in a balanced, holistic way. Rather than isolating these elements, every phase weaves them together, because that’s how the body truly thrives.

Mobility will be a constant thread, ensuring your joints stay healthy and your movements stay fluid.

Strength training will develop control, resilience, and the capacity to handle more — in sport and in life.

Power work will teach your body to move with intent and explosiveness, while conditioning will build the stamina and energy you need to sustain that effort over time.

These aren’t cookie-cutter workouts — each programme evolves with you, adapted to your progress, your body, and your goals. It’s a full-spectrum approach to performance, built to unlock your potential step by step.

We start with a deep, full-body assessment — because real progress begins with real understanding

We’ll look closely at your mobility, joint by joint, to identify how well you move, where you may be limited, and what needs attention. We'll also test your current levels of strength, power, and conditioning to get a clear picture of your baseline. This isn’t about guessing or fitting you into a preset template — it’s about gathering the data that matters, so we can design something that truly fits you.

From there, we’ll build a programme that leads directly to your goals, selecting each exercise with precision. Every movement is chosen not just because it works, but because it works for you — based on your body, your capabilities, and what you’re aiming to achieve.

This approach ensures your training is both effective and safe, pushing you forward without pushing you past your limits. It’s personal, intentional, and designed to deliver real, lasting results.

We will develop every key quality of your fitness

Not just for performance in your sport, but for feeling strong, capable, and energised in your everyday life. Mobility, strength, power, and conditioning will all be trained in a way that’s integrated, purposeful, and adapted specifically to you.

You’ll move better — with more freedom, less pain, and greater control. You’ll feel stronger — not just in the gym, but when lifting, running, climbing, playing, or simply living. You’ll develop explosive power that gives you speed and sharpness when it counts, and conditioning that helps you keep going without burning out.

This is about building a body that supports everything you want to do — from peak performance to daily tasks — and unlocking a level of energy, confidence, and physical freedom that makes you feel the best you ever have.

"I work with Jeremy for 3months now. Difference is very visible. He is very systematic on his approach and add intensity slowy as you build muscle. He is great motivator and hard working person, always on top on every excercise he instruct me to do. I get 1h of great workout. Really exceptional PT, strongly recommend!"

Damla

Working with Onda, you’re not just signing up for training — you’re stepping into a complete, transformative experience designed to meet you where you are and take you where you want to go

Personalised training, for real:

No more copy-paste workout plans. This is training built for you, not just around your goals, but your body, your history, your lifestyle, and your needs. Every session is shaped by real assessments, not assumptions — making sure every movement has a purpose and every step moves you forward.

Better mobility, flowing movement:

You'll unlock your body's natural ability to move freely and without restriction. Through targeted mobility work, your joints will feel looser, your posture will improve, and your movements will become smoother, more fluid, and more efficient — in sport, training, and everyday life.

More strength:

Expect to build real, functional strength — not just in isolated muscles, but throughout your whole body. You’ll feel more stable, more resilient, and more in control, whether you're lifting, sprinting, or simply moving through your day with ease and confidence.

More power:

Power is what makes movement explosive and sharp — and we’ll build it from the ground up. Whether you’re jumping higher, sprinting faster, or reacting quicker, you’ll develop the capacity to generate force and use it when it matters most.

Relentless conditioning:

We’ll take your energy systems to a whole new level. You’ll build endurance, recover faster, and keep pushing when others stop. This is the kind of conditioning that makes you feel unstoppable — strong from the first rep to the last minute of the game (or day).

Nutrition therapy to build a strong relationship with food:

Nutrition isn’t about restriction — it’s about support. You’ll get guidance that helps you understand your body’s needs, heal your relationship with food, and fuel your performance and recovery. No fads, no guilt — just real, sustainable nourishment.

The satisfaction of using a fitness programme that actually works:

Finally, a programme that delivers. One where you feel the progress, see the results, and stay engaged because it’s actually built for you. No guesswork, no wasted effort — just a clear, empowering path to becoming the strongest, most capable version of yourself.