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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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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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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.

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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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In addition to Athlete level material, you can arrange a 20 minute accountability call with me in addition to the monthly training plan.
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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

6 Strength Exercises Every Runner Should Do
6 Strength Exercises Every Runner Should Do

How can being stronger help you to be a better runner? I can answer that by directing you to this blog from my archives. Basically, being stronger helps to improve power output and sprint speed. It can reduce injury risk, increase stride length and improve oxygen economy. Those are the main evidence-based benefits. So why don’t more runners compliment their running with strength and conditioning?

Running Culture

In my experience, having worked with numerous runners of all levels the main reasons are as follows:

  1. Lack of time
  2. Lack of motivation
  3. Lack of knowledge

Let’s break those down a bit:

  1. Lack of time. This is something that we all struggle with in modern society. There often don’t feel like there’s enough hours in the day. Especially if you are a parent. It might be that you take your running super seriously and spend several hours per week training, so adding an extra hour or two per week for S&C feels unrealistic. I get it. So, here’s a couple of things to consider. A. can you be more productive/organised? Is there anything you can move to different times of the day or remove entirely to help you fit in a couple of strength-based workouts per week? Your strength workouts don’t need to be long, just 30-minutes twice a week is sufficient.
  2. Lack of motivation. Believe it or not, I get this too. You don’t run because you enjoy lifting weights, you run because you enjoy running. Strength training simply isn’t a training style that appeals to you. Fine, but now that you know all the benefits of doing it, how does that affect your core-values? If your superordinate goal is to run faster or further, and you know that strength training will facilitate that goal, surely resistance to doing that reduces? This could also tie-in to the next point. If there is a knowledge gap this is going to affect your autonomous actions.
  3. Lack of knowledge. You know all about running, you’ve been doing it so long that it’s second nature to you. You like reading biographies by famous runners, you read magazines related to running. You’re probably already aware that some strength training will benefit you, but you don’t know where to start. Those books and magazines are about running, not lifting weights, right? Look, this is going to sound like a sale’s pitch, but honestly. Get yourself a coach. Not only can a coach teach you what you need to know about resistance exercise, they will drill your technique and form and even program your workouts so all you have to do is show up. It’s a no brainer. You probably have a running coach, why not a strength coach too?

Exercise selection

OK, so we have covered the mental stuff. Now let’s talk about exercise selection and why certain exercises are going to be better for you than others. Obviously, leg and core exercises are necessary. If you want stronger legs, more powerful hips and a more stable core. But do you realise how important your arms and shoulders are for running? You have to pump those arms, and those arms are attached to your shoulders. But stronger, more stable shoulders rely on having a stronger chest and mid-back. Because those muscle groups are all connected… well, I mean ALL muscle groups are connected in some way or other but just as strong legs require strong and stable hips, so strong shoulders require a strong and stable back.

Besides, if you train your mid back you will also get less neck stiffness or pain.

Right, so what are the exercises?

1. Squats – no surprises there. The daddy of all leg exercises, this targets the Quadriceps at the front of the thigh and the Glutes in your bum. But, seeing as running is a uni-lateral movement I want you to do split squats. Do 3 sets of 5-8 reps on each leg.

 

2. Romanian Deadlifts (RDL) – this variation places more emphasis on the Glutes and Hamstrings, perfect for runners. You could, of course do the more advanced Single leg variation too. Do 3 sets of 6-10 reps. 

3. Banded Clams – this exercise targets the lateral hips, the Glutes Minimus and Medius. Developing lateral hip stability is really important for improving power generation from the hips but also for improving knee stability. If the lateral Glutes are weak your knees may be moving in ways you don’t want them to be moving as your feet contact the floor with each step. Do 3 sets of 15-25 reps. 

4. TRX Row – this exercise hits the Lats and Rhomboids in the mid-back area as well as the biceps. There is also a core stability element to this because you have to stabilise your torso because you are lifting your own bodyweight. I find this is a useful upper body exercise for runners who are mindful of not creating bulk in the upper body. Do 3 sets of 15-20 reps. (I now have grip-tape on the floor specifically for this exercise). 

5. TRX Chest press – This exercise targets the chest, shoulders and back of the arms. It also, again, has an element of core stability to it. You could, of course do press ups if you don’t have a TRX, or are strong enough. Just as an aside, in my experience endurance athletes don’t really train their upper body and are therefore weaker than average and struggle with press-ups. Do 3 sets of 15-20 reps.

6. The Pallof Press – a core exercise that trains anti-rotation. This is important for runners because your torso rotates when you run and it is therefore important to training the trunk to be able to resist that motion. This not only reduces the likelihood of lower back pain but actually improves the torso’s ability to generate rotation through a safe and stable range of motion. I’m using a resistance band but you could use a cable machine in the gym. Do 3 sets of 10-15 reps, or static holds as demonstrated. 

I have recommended set and rep ranges for each exercise. You could actually do this in a circuit fashion. So do the required number of reps of each exercise in sequence with as little rest as possible between sets. Then rest and repeat. When selecting weights like kettlebells you need a weight that is challenging enough to create an adaptation stimulus but that isn’t too wavy that you can’t move with good form. Most runners start way too light; you are stronger than you think. For kettlebells a 16kg kettlebell is a good starting point for most people, if you are a larger male maybe start with a 20kg. This is a good time-saving way of approaching the workout. These are 6 examples, there are many other exercise variations, why not check out my Patreon to see more workout examples?

Summary

Developing better strength and stability by doing resistance training is a good thing to consider if you want to be better at running. Acquire the knowledge necessary to do the workouts with confidence – hire a coach if needs be. Plan your weeks out so that you can see where you have time availability. 30-minutes twice a week is usually enough.

Train legs, hips, core and upper body too. Bodyweight exercises are usually adequate for the upper body, especially if you are concerned about gaining bulk. Single leg exercise variations and anti-rotation stability exercises are especially specific to the act of running.

Here’s what a client had to say about their experience training with me:

Troy is a rare being - a coach who actually listens to you. He really takes the time to actually find out what you want from training and tailors sessions to your needs. I really appreciate the evidence base he draws upon when giving advice. Working with Troy I get injured so much less.

That's all for now. If you have any questions feel free to contact me through my social media (@tmfitnessuk on Instagram) or use the contact form on this website. Why not fill out the form below and sign up to my once weekly newsletter full of useful info like?

Coach Troy

 

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Fit Over 40 – Is Your Training Career Over?
Fit Over 40 – Is Your Training Career Over?

Age-related physical decline will happen to us all, that’s just a fact of physiology I’m afraid. But, can you slow down the physical and cognitive decline by changing your lifestyle? The answer ton that is a big fat juicy YES! Basically, a big reason why so many people gain weight and experience an increase in health complications from the age of 40 onwards, isn’t so much that getting old makes them sick, but that they become less active, experience more life stress and don’t pay attention to their diet. In January this year, I turned 49 – this isn’t a boast but… I’m currently the fittest, strongest and leanest I have been my entire adult life. So, what is the secret to anti-ageing?

Why Should I Hire a Coach or Personal Trainer?
Why Should I Hire a Coach or Personal Trainer?

People often ask what the benefits of a coach or personal trainer are. For some people, it seems, they believe they can cut corners and just do it all themselves, and in some cases that might be true. If you have a high level of knowledge, are highly motivated and don’t struggle with autonomy then great do what you need to do. But most people aren’t like that. The number of times people ask me for free advice (please stop doing that this is my livelihood) tells me that they don’t have the knowledge or autonomy to govern their own health journey.

PARTNERS

Awesome Supplements

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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.