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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.

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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.

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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

The Best Exercise for Back-Pain #4: The Mid-Spine
The Best Exercise for Back-Pain #4: The Mid-Spine

If you have read my other blogs on exercises for lower back-pain you will have already seen the importance of core stabilisation, or at-least the need to understand dynamic stability and correct alignment through movement. But what about spine mobility? Does that play a role too? You bet your aching arse it does! Here are the other blogs in that series:

The mid-spine is called the Thoracic, the bit that your rib cage is attached to and where many of your vital organs are kept. The range of motion available here is quite vast, as you can see from the data circled in red in the following table:

Anatomy of an Exercise - The Kettlebell Swing
Anatomy of an Exercise - The Kettlebell Swing

The kettlebell swing is an excellent exercise. It incorporates one of the fundamental movement patterns – the hip hinge – it helps develop explosive strength, core and spine stability and cardiovascular fitness. Because I love me some kettlebell action I thought I would break down the swing and some of its common variations. Technique and form are super important when exercising, especially when you add load to that exercises and even more if there is a dynamic explosive element to that loaded movement. Many people do the swing wrong and put themselves at risk of injury.

Let’s list some of the evidence-based benefits of the kettlebell swing before we move on. This way, you can be confident that this article is giving you ethical advice and not just hyperbole and opinion with no real factual basis, like so many fitness articles on the web.

  1. The kettlebell swing improves both explosive power and maximal strength (1). Explosive power is strength + speed. Basically, the faster you can move a weight the faster the speed of muscle contraction. This means that kettlebell swings are great for athletes whose sport has an explosive element to it, like sprinting or jumping.
  2. The swing isn’t as good for improvements in aerobic conditioning as more traditional cardio exercise like running, but it can raise the heart rate up into the 75-80% of VO2max range, meaning that it WILL improve aerobic conditioning and may be a good alternative for the sake of variety (2).
  3. The swing is excellent for improving spine stability and can be included into a rehab routine for improving lower back pain. This is largely due to improving endurance in the extensor chain muscles of the back and reducing lumbopelvic pressure induced pain. The main muscles involved in the kettlebell swing are the Hamstrings, Glutes and Lats (3,4,5).
Energy Availability for Athletes - RED-S
Energy Availability for Athletes - RED-S

If you play sport or take part in some kind of sporting activity you probably do so because you enjoy being active, maybe your sport is your passion, your life purpose. But, in my experience, many recreational athletes don’t take their diet as seriously as they could. I have talked about this a lot on social media, but exercise needs fuel, for us humans that fuel is the Calories we get from food and beverages. If you take your sport or exercise performance even semi-seriously and you aren’t taking 24-hour energy balance (Calories in Calories out) into account you might be reducing your performance potential, not to mention harming your health. There isn't an evidence-based practitioner in the world who would say otherwise. 

Energy availability matters because if you are chronically under fuelled your body will start to under perform, eventually problems will set in. Aside from reductions in performance due to inadequate glycogen storage, recovery will become compromised and then a whole host of issues from minor to extremely problematic can occur. 

PARTNERS

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Aloha Tri

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