• ONE TO ONE PERSONAL TRAINING & ONLINE FITNESS PROGRAMS DELIVERED FROM THE HEART OF HITCHIN

  • TAKE ADVANTAGE OF MY FREE FITNESS RESOURCES FOR GREAT MENTAL AND PHYSICAL HEALTH

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  • SIGN UP WITH TM FITNESS TO GET MY FREE E-BOOK ‘THE HEALTH REPORT’ AND START YOUR JOURNEY TO GOOD HEALTH TODAY

WELCOME

GETTING THE BEST FROM YOUR PERSONAL TRAINER

You’re probably here because you want better strength, power, more mobility or less pain.

You don’t want a drill sergeant, you want a coach who works with you to set meaningful goals and get bespoke training.

You want results, you’re willing to put the work in to get them but you need a little help to find the most effective, specific and evidence-based way to do it.

You don’t want cookie cutter meal plans, you want help finding the right diet for your lifestyle and goals and to achieve autonomy and self-efficacy.

If you have any questions send me a message. I’m always happy to jump on a quick call before you commit to anything.

TRY MY 6 WEEK
KETTLEBELL CHALLENGE

This 6-week program will teach you the kettlebell fundamentals while getting your stronger, fitter and leaner. All you need is a single kettlebell and space to train. Includes a bonus nutrition plan.

JOIN ME ON PATREON

Join me on Patreon and get some great benefits including fitness support, exclusive training content, bespoke training plans, motivation and accountability, training, technique and nutritional advice and coaching video calls.

ENTHUSIAST

Just £3 per month

This is for you to support my work and say thank you for all the content I produce for free.

You will get weekly updates and I will provide you with a round up of all of my free social media content, so you can access all content in one convenient place.

ATHLETE

Just £5 per month

You will receive a new training plan, a workout, an exercise technique video or some other valuable exercise related content each month.

This content is exclusive, will not be available elsewhere on social media. Available only to are ‘Athlete’ or higher.

ACHIEVER

Just £30 per month

In addition to Athlete level material, you can arrange a 20 minute accountability call with me in addition to the monthly training plan.
Any fitness or nutrition related questions
Get motivation & accountability
Fine tune your training & nutrition.

FREE FITNESS AND WELLBEING E-BOOK

SIGN UP WITH TM FITNESS
TO GET MY FREE E-BOOK
‘THE HEALTH REPORT’ AND
START YOUR JOURNEY TO
GOOD HEALTH TODAY

The TM Fitness health report is FREE evidence-based informational ebook that teaches you the three pillars to healthy living. In this book you will learn the importance of developing a healthy and positive mindset and how to overcome self-defeating mindsets.

WELCOME

ABOUT MY
EXPERIENCE

I have 10 years experience as a personal trainer and nutrition coach.

If you aren’t local to Hitchin you can work with me online. Or you can purchase one of my highly rated online programs, including my ground breaking Back-Pain Solution program.

I pride myself on taking an evidence-based approach to training and nutrition. Because I do my due diligence and put in the research you can guarantee that my advice is ethical and effective.

Some of the services I offer include:

  • Professional Bike Fits

  • Personal Training and Sports Conditioning

  • Injury Rehab

  • Nutrition Coaching

  • Public Speaking

  • Writing 

I have worked with professional cyclists, county level swimming teams, triathletes, runners, ultra endurance competitors, Cross Fit athletes and people from all walks of life. I have been quoted in the national press, written for BTN.Academy, GymCube.com, Strength Matters magazine and spoken at the BTN Academy conference.

In addition to my own work I also work alongside Ben Coomber on his revolutionary Fat Loss for Life program.

But, instead of me telling you about me, go and have a look at the testimonials left by clients.

Want to start improving your lifestyle, performance or health? Go to the ‘contact’ tab and send me a message, let’s get this ball rolling!

  • WHAT MY CLIENTS SAY

    I started working with Troy at the beginning of March 2020 , 3 weeks before lockdown commenced. At that time, I was at my heaviest, suffering with lower back pain and lacking any physical strength or endurance. Of course I knew that I had to move more, exercise; but I lacked confidence, (real) technique eluded me and previously I just gave up and compounded the problem.

    I thought I’d try out a PT, expecting the service to be the same as working with a Gym member of staff in private. Troy offers much more - he’s like a wellness guru. My initial goals were to learn some basics build my core strength and the foundations for an independent and energetic life. I’m still at the early stages of my journey but I’m proud to say that not only can I side plank and split squat, but have muscles appearing that weren’t there before.

    My biggest struggles were always going to be technique but Troy provided online videos, follow-ups and an on-line Lockdown community to keep me engaged and on track.

    My advice to anyone considering engaging a PT is to give him a call - talk to him - he’ll listen to you. He’ll be honest with you and he won’t judge. What have you got to lose?

    TRACY

  • WHAT MY CLIENTS SAY

    I’ve been working with Troy for 2 years now and yes I’m stronger and fitter than I was.

    I could tell you how hard he made me work about the sessions but that would actually be completely missing what Troy has done. He’s made me believe that I can do things rather than hope I can, he’s helped me to get over self doubt when things haven’t gone as I’d hoped. There has never been any judgement just encouragement. He’s been on hand to answer questions and guide me through problems whenever I’ve asked.

    I can attribute some of my best performances to working with Troy and the positive words he has after these have been genuinely been humbling. Apparently it’s my hard work, but it’s his time and effort on the journey we are on that should be recognised, his belief in me has pushed me to achieve.

    Which brings me to the current day, if you are reading this then we are currently 8 weeks into “The Lockdown” and Troy has been on hand to guide me and others through this. He’s shared his knowledge and experience and helped to make a difficult time, a positive and productive one.

    Would I recommend Troy?, absolutely without hesitation. If you have a goal no matter what it is Troy will help your reach and surpass it.

    ALEX

  • WHAT MY CLIENTS SAY

    I started working with Troy in February this year focusing on improving mobility and general fitness - my walk to the train station was taking its toll on me owing to poor posture and flat feet.

    Once lockdown started we moved to virtual sessions and focused on keeping healthy during these somewhat testing times.

    Following Troy’s advice I got rid of the cheese and biscuits and ate more protein. Practically this meant more steak - always a good thing!

    Our training sessions are kettlebell, body-weight and resistance-band exercises with brief chats about philosophy and politics between sets.

    I can say with utter confidence that, thanks to Troy, lockdown has given me time to reflect upon what’s important and improve my health.

    My fitness goal back in February was to be able to put a jumper on without getting out of breath - a distant memory now.

    JON

  • WHAT MY CLIENTS SAY

    As the 90 days draw to an end I’ve been reflecting. I am super proud as this is the first thing I have stuck to and I have be able to live my life and enjoy the food I love!

    Thanks for all the support, it’s made me so much more confident and I refuse to go back to how I was, mentally and physically!

  • WHAT MY CLIENTS SAY

    Troy is a rare being - a coach that actually listens to you.

    He really takes the time to actually find out what you want from training and tailors sessions to fit your needs.

    I really appreciate the evidence base he draws upon when giving advice.

    Working with Troy, I get injured so much less than I used to.”

    Jancy

  • WHAT MY CLIENTS SAY

    “TM Fitness - simply brilliant!

    Troy’s extensive knowledge and straight talking is very motivational

    Highly recommend booking a coaching session with him!”

    Wendy - Triathalons

  • WHAT MY CLIENTS SAY

    “ I recently followed an online program devised by Troy on MyPTHub. Really easy to use, warm up and three different workouts meant I didn’t get bored.

    In app timer for rest periods. I feel stronger and my running and cycling feel like they have improved by doing the Wonder Woman Program.

    Highly recommend it, you will get stronger!”

    “TM Fitness - simply brilliant!

    Troy’s extensive knowledge and straight talking is very motivational

    Highly recommend booking a coaching session with him!”

    Wendy - Triathalons

TM FITNESS BLOG

How to Track Your Macros
How to Track Your Macros

 

There are many ways of managing energy balance, pretty much every dietary intervention works on the basic principle of controlling the Calories in portion of 24-hour energy balance. A diet that cuts out entire food groups like plant-based, that cuts out meat and fish. Carnivore, that cuts out fruits and vegetables. Keto and low carb which cut out carbohydrate foods, intermittent fasting that cuts out all food for periods of time and so on. They all do one thing, they reduce the amount of Calories you consume. But, in health and fitness you will often hear phrases like: 'eat a balanced diet' or 'everything in moderation'. But what do those statements really mean?

This blog sets out to give you one method of creating a 'balanced' approach to eating. It is only one methods and that means that it may suit some people but not suit others. This will depend on a number of factors like, your relationship with food, your understanding of the composition of food, your time availability, your compulsive desire to put the effort in and so on. 

What is this method? It's the macronutrient diet often referred to simply as 'tracking macros'.

Mind Your Movement - The Importance of Proprioception
Mind Your Movement - The Importance of Proprioception

By now you should have cottoned on to the fact that exercise is really important for your health, so important that it really ought not to be an option for you. Cardiovascular exercise, as the name suggests, develops the cardio (heart) and Vascular (circulatory system). But it works on the respiratory system (lungs) as well. In other words, if you want a healthy heart, lungs and arteries you should do some cardio, which means getting out of breath for prolonged periods of time. Cycling for example.

Anatomy of an Exercise - The Hardstyle Snatch
Anatomy of an Exercise - The Hardstyle Snatch

The hardstyle snatch is a full body pull pattern exercise that develops explosive power, especially in the hips and shoulders. It can be used as a strength/power exercise or a cardio exercise. It also acts as a transition to other more complex kettlebell movements. Its origins are come from the world of Olympic lifting, where the barbell snatch is a staple lift alongside the clean and snatch (also adapted to kettlebell training). 

The Snatch is an explosive strength-endurance based exercise. Because of this, it can be a great exercise to help reduce back pain, it's excellent for endurance athletes like runners or cyclists who need more power and it's great for anyone who takes part in sports with an explosive element. But it's a very technical lift that is easily done wrong and is something that novices should build up to. You need to master basic movement patterns, establish a base of strength and stability and may need to work on improving shoulder mobility first. Here’s a break-down of the technique and suggestions on how to incorporate it into your sessions.

PARTNERS

Awesome Supplements

Awesome Supplements use the code TROY05

BTN Academy

For the UK’s ONLY level 4 nutrition certification 

Aloha Tri

TM Fitness is partnered with triathalon and endurance sports coaching Company AlohaTri.com.