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.
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.
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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.
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
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!
He stared at me suspiciously as I sat in the café tucking into my jerk marinated chicken breast, spicy sweet potato wedges and spinach (with a few dashes of hot chilli sauce for good measure). I was the only one there eating out of tupperware and not mindlessly cramming a bacon and cheese roll into my gob as the crumbs missed the paper bag and spilled out onto the freshly swept floor.
“I can’t eat in front of you mate, you always eat so healthy, I don’t know how you do it.” He said between mouthfuls.
“Because I give a toss about myself mate, that’s why.” I said with a cheeky smirk. He raised an eyebrow and then turned his attention back to the ketchup oozing from the side of the roll he had just bought from a nearby commercial bakery.
This used to be an almost daily occurrence for me, when I worked in a bike shop (apparently healthy living isn't a priority in the bike retail industry) and I don’t even think about it too much to be honest (until now obviously). When you break it down, the question shouldn’t be why do I eat so healthily, but why is not doing so the norm? Why is it that everyone I work with can’t be bothered to batch cook some tasty and nutritious food to take to work each day? I’ll tell you why, because they don’t approve of themselves. The thing is, one of my main motivators for taking a pre-packed meal in with me is because it’s cheaper to cook up a batch of chicken breasts and potato wedges, or savoury rice and take that into work each day than it is to go to Greggs and buy a bacon baguette, sausage roll and packet of crisps each day. So, not only am I investing in my health I’m also investing in my financial security. It’s a no brainer. The perceived cost of healthy eating is a common excuse people make for not eating that way, but in reality, they’re just making excuses, and validating their poor choices. I’ve said this so many times in the past, that I’m sick of hearing myself say it but here goes.
If you can’t find the time to eat well and exercise, you’re basically admitting that you have no value as a person. There’s always time for doing things that matter to you. Therefore, eating good food and taking regular exercise seem less important than vacuuming out the seats of your car, watching the latest episode of Britain’s Got Talent or arguing about identity politics online, because those habits come naturally to you. They are part of your self-image. Like exercise and good food are part of mine.
Anyway, for those of you who do care, here’s a few reasons why eating well and working out shouldn’t even be options in your life and none of these reasons have anything to do with body composition or weight loss. Although, improved body composition will almost certainly come as a side effect of doing these things, what’s not to like about that?
Contrary to common and outdated thinking protein does not cause acidosis or bone demineralisation. In fact, higher protein intake is associated with improved bone mineral density and decreased risk of osteoporosis (1,2). The current government recommendation of 0.8g per kg of body weight is not dangerously low but a minimum intake closer to 1.2 g/kg does seem to be better (7). Further to that an even distribution of leucine rich protein over the day appears to have the best effect so getting protein in at each meal is important. There is still more research to be done on the subject to confirm the exact mechanisms, but it is now beyond doubt that higher protein intake is not harmful.
What does this mean for you? Instead of having cereal for breakfast, a sandwich for lunch and whatever for dinner, you’re much better off having a good serving of protein dense food with each meal. Not only does this have a positive impact on appetite control but it might just save you from repeated trips to the hospital on cold and icy winter days as you get older. Yeah, I know, you’re young and being old is years away but you might well second guess that attitude 40 years from now when you’re sitting in a traction bed over Xmas, being spoon fed blended turkey and sprouts because you slipped and broke your jaw, collarbone and both arms.
Not only should you be eating more protein to maintain a healthy skeleton but resistance training - in fact any load bearing exercise - is well known to help improve bone mineral density. One meta-analysis of data (3) determined that progressive resistance training either improved or, at-least, prevented the worsening of bone demineralisation in post-menopausal women. However, combining resistance with load bearing and impact based training (plyometrics/running) showed even better results.
Basically, if the idea of training for aesthetics doesn't appeal to you then train to improve the structural integrity of your skeleton instead, especially if you are a post-menopausal woman, yep, less aerobics and more pumping iron ladies. This is about quality of life and longevity.
According to one study (4) a basic full body strength training program performed by obese subjects with chronic back pain resulted in obvious improvements in lift strength, no surprises there. But the subjects who did the lifting, combined with a lumbar extension exercise (compared with a control group who only did the lumbar extension exercise) also demonstrated reductions in post exercise pain levels and an overall reduction in chronic pain after the 4-week intervention.
The resistance training routine was basic machine-based resistance training including exercises like leg press, Lat pull downs and seated chest press, among others.
This was more than just physical, the psychological effects of pain catastrophizing, where subjects fixate on pain and therefore exaggerate their experience of the pain, were reduced. In other words, resistance training improves pain tolerance as well as protects against injury. That’s a win, surely?
But, it’s not all about bones and pain, there are other benefits to adopting to healthy habits.
A number of recent trials have shown the profound health benefits of regular activity. One study performed on 80,000 British subjects (5) observed that those who took part in sport on a weekly basis saw incredible improvements in life expectancy. This included up to 50% improvements in all-cause mortality among other conditions. Cycling, swimming, racquet sports all aided these results. This means, that while lifting weights will improve your bone density and reduce pain, getting out of breath for prolonged periods of time will reduce your risk of an early death.
This, of course, might not be a good thing for anyone who is struggling to overcome intense feelings of worthlessness. But, another side to all this is the fact that playing sport or having active hobbies makes life more fun, it gives your life more purpose and gives you something to look forward to at the weekend, instead of wasting away while sitting on the sofa watching C-list celebrities trying to dance.
Finally, this recent study on Japanese workers (6) showed that those who ate more fruits and vegetables had generally better moods. A good combination of dietary fibre means that you have a well fed and balanced gut microbiota, this isn’t just good news for your bowels and immune function. There is now an emerging body of evidence which seems to show that maintaining a good balance of gut bacteria can positively affect your mind. We live in stressful enough times as it is, if you are eating a shitty diet you are likely setting yourself up to deal with life in a way that might be damaging to your mental health.
From this it’s pretty safe to say that eating a healthy and balanced diet, one that contains regular feedings of protein, and lots of vegetables and fruits is going to be really good for your health. That’s not really news, if you’re honest with yourself you know this already. Further to that, getting your arse moving is great for your heart while lifting heavy things a couple of times per week will keep you strong and ensure that your bones don’t break at the mere thought of falling off your gaming chair as you get older. Let's put in bullets:
Make these processes into habits, start with one habit at a time and keep going until you are incorporating these things into your life as easily as brushing your teeth or telling people on the internet they're wrong.
Because you’re reading this on the TM Fitness website I know that I am preaching to the choir. For those people (including my former work chums) who aren’t doing these things and are unlikely to do so until they start to appreciate themselves a little more this isn’t even on the radar. But, if you know someone who is starting to open up to the concept of investing in their health tell them that, once they become a priority in their own life this all becomes second nature. It’s not difficult to train 3-4 times per week, play a sport and prepare a bunch of meals ahead of time each week, if the benefits of doing so matter to you. it’s just something you do. Next, send them this article so that they can see there’s more to it than just doing tons of meaningless cardio in a vain attempt to burn as many Calories as possible, and that getting a rippling six-pack isn't the be-all and end-all. Although they might just get one of those too which is a nice bonus.
This kind of health first approach is pivotal to my approach as a coach, if you want more info of this nature then you must buy my book SLEEP LIFT EAT, or join my private Facebook group for recreational athletes like you.
The number of times I have heard a person say they would like to build muscle and lose fat are too numerous to count. It is often said that you cannot do both, that the two goals are diametrically opposed. Think about it, one requires you to be in an anabolic state of high energy availability to induce hypertrophy (muscle growth). While the other requires you to be in a catabolic state to induce cellular atrophy for fat reduction. But there is this one weird trick (I’m using that term ironically, don’t @me) that trainers and nutritionists don’t want you to know about… OK, we DO want you to know about, I mean… I’m writing this whole blog about it and my book Sleep Lift Eat mentions it throughout the text. But what am I talking about? Body Recomposition. That’s not a technical term, it’s what it is commonly referred to as in certain fitness circles.
What does body recomposition mean? It’s literally where an induvial builds muscle while losing body fat. It is not something that can be done quickly, and you build far less muscle than you would while bulking, so if you wanna get jacked, this ain’t for you. It does require you to nail a couple of things to make it happen… three things actually (hence the title of my book).
What this blog sets out to do is explain what we mean (exactly) by body recomposition, what the evidence says and then give you some practical advice on how to go about achieving this magic bullet. Read on.
Wait! Share this blog on your social media first… OK, now read on.
As you likely know I’m a big fan of kettlebell training. It’s not that I think it’s superior to other forms of training, I just enjoy training with kettlebells more than I do other types of gym equipment. Now, don’t get me wrong, if I had room in my studio for a squat rack, Olympic bar and bumper plates I definitely would have those too. But I digress.
But kettlebells are really useful and, in my opinion, should be a part of most strength and conditioning programs. They can help develop strength, power and mobility. You can adapt your training to target hypertrophy or improve muscular endurance. They’re versatile - you can adapt your kettlebell practice to do with a barbell or set of dumbbells. But they are also unique. There are some kettlebell exercises that you simply cannot do with a set of dumbbells.
If you are new to kettlebells I always recommend that you master three basic exercises before you expand your repertoire. I wrote this blog (https://www.tmfitness.co.uk/tmf-blog/29-kettlebells) a while back. Not only will mastering these three exercises give you a great base of skill and proficiency with the kettlebell but they will also develop a solid base of strength, power and mobility.
For me, one of the best things about a kettlebell is that you can get a great workout done with just one or two kettlebells in your front room, in the garden, in the park or even on holiday if you pack one in the boot of your car.
But once you have mastered the basics what’s next?