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

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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.

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

Strength Training for Endurance Sports
Strength Training for Endurance Sports


Endurance athletes tend not to do much in the way of strength training, preferring instead to do more of what they enjoy doing the most. That’s fair enough but there are some very specific and relevant adaptations to concurrent strength training for endurance athletes that really ought not to be ignored.

Runners, for example might do a bit of core training or maybe some yoga and then, for power they might do some sprint intervals, Fartleks or hill sprints, something like that. Cyclists like doing power intervals on the turbo or a Wattbike and feel that is all the ‘strength work’ they need.

Now, if you are a recreational athlete and time is an issue for you then I absolutely get that the more gym-based strength training you do, the less time you’ll have for running/cycling/swimming or whatever your main discipline is. But if you are competitive and want to get better outcomes than you currently are strength training is where you should be looking.

Worry not, I am going to give you a suggested training plan here, at the end of this article.

Is Weight Training REALLY Good for You?
Is Weight Training REALLY Good for You?

Everyone knows that exercise is good for them, but despite that too few people do much of it with any real consistency. Beyond walking to the fridge and back or angrily hammering the keypad on their mobile phone while taking part in some kind of pointless argument on social media. But the health benefits of exercise are incredible, to the point that it really ought to be a prescribed by doctors as a first line of defence against almost all forms of chronic illness.

But, the thing is the fitness industry doesn’t seem interested in selling exercise to you for health and longevity. It tells you that you need to punish yourself with high intensity plyometric exercises like the shiny, Lycra clad models on the fitness DVDs (who, by the way didn’t use 30-minute bodyweight cardio sessions to get that ripped). It’s fitness elitism, the message being if you aren’t smashing yourself to bits and finishing up in a pool of your own sweat you aren’t earning the right to eat your plate of dry quinoa and lettuce for dinner. You are such a useless piece of shit, what do you mean you can’t keep up with Shaun T? You shameless loser!

But, before marketing made a mockery of fitness there was one form of exercise that stood the test of time, that men had been doing for centuries in various forms and, thanks largely to CrossFit an increasing number of women are also getting into. What is that exercise form? Resistance Training (RT) dummy. Yep, lifting heavy things whether you are merely weight lifting or bodybuilding or doing something with a performance aspect to it like power-lifting, Olympic lifting, Kettlebell training, CrossFit, etc. But, even there, the fitness industry still wants to market resistance training for aesthetics. Which is fine if that sort of thing is important to you, but there is so much more to RT than just having bigger muscles and looking shiny in your smalls.

So, with that being said, here are a bunch of evidence-based reasons why resistance training ought not to even be an option for any human being who wants to be healthier.

The TM Fitness Press-Up Challenge
The TM Fitness Press-Up Challenge

If you have followed me for a while now you'll be well aware that I believe everyone should be doing some kind of resistance training on a regular basis. Not only do I believe it (and let me be clear that is not just a personal opinion based on emotion, it's an evidence-informed fact) but just recently the the World Health Organisation updated their physical activity guidelines. Here's the highlights for adults aged 18-64:

  • should do at least 150–300 minutes of moderate-intensity aerobic physical activity;
  • or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
  • should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits

WHO physical activity guidelines

The reasons for are the benefits your body experiences from adaptation to exercise are numerous, in relation to physiological and mental health. It just makes sense to look after your body with as much meticulousness as you might look after your finances, your children or your graphic novel collection.

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.