PERSONAL FITNESS
TRAINING SESSIONS
IN THE HEART OF HITCHIN

SERVICES

ONE TO ONE
PERSONAL TRAINING£200 P/M

In-person PT sessions are geared towards your individual goals and lifestyle. I will help you to clearly define your goals, design training sessions that are bespoke to those goals.

When you sign up for Personal training with me the first session will always be a series of physical assessments to get an understanding of how your body moves, what your strengths and weaknesses are and to determine areas for development.

The one to one sessions with me will focus on technique and form to ensure the safest and most effective practice possible. I will also crate bespoke home or gym training plans for you to complete in your own time and provide nutrition guidance along the way.

I specialise in injury and back pain rehab, sports conditioning and kettlebell coaching.

Expect empathy and compassion mixed with straight up honesty and occasional bluntness when needed. I’m not the kind of trainer who shouts and gesticulates like a drill sergeant. I’m laidback in my manor, but that doesn’t mean I let you off likely when it comes to achieving your fitness goals.

Most of my clients come tom me to rehab an injury but they stay for the gains and the banter.

These exercise sessions can also be delivered via Zoom if you have a fast WiFi connection and webcam.

Call or email to discuss your personal needs and targets:

In-person PT sessions are geared towards your individual goals and lifestyle. I will help you to clearly define your goals, design training sessions that are bespoke to those goals.

When you sign up for Personal training with me the first session will always be a series of physical assessments to get an understanding of how your body moves, what your strengths and weaknesses are and to determine areas for development.

The one to one sessions with me will focus on technique and form to ensure the safest and most effective practice possible. I will also crate bespoke home or gym training plans for you to complete in your own time and provide nutrition guidance along the way.

I specialise in injury and back pain rehab, sports conditioning and kettlebell coaching.

Expect empathy and compassion mixed with straight up honesty and occasional bluntness when needed. I’m not the kind of trainer who shouts and gesticulates like a drill sergeant. I’m laidback in my manor, but that doesn’t mean I let you off likely when it comes to achieving your fitness goals.

Most of my clients come tom me to rehab an injury but they stay for the gains and the banter.

These exercise sessions can also be delivered via Zoom if you have a fast WiFi connection and webcam.

Call or email to discuss your personal needs and targets:

 

  • 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


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    “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!”

    Fiona

TM FITNESS BLOG

5 Reasons to Care About Nutrition and Exercise That Have Nothing to Do With Weight Loss
5 Reasons to Care About Nutrition and Exercise That Have Nothing to Do With Weight Loss

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?

1. Protein is good for your bones

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.

5 reasons diet fitness blog 

2. Lifting weights is good for your bones

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.

3. Full body resistance training is good for your back

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.

5 reasons diet fitness blog 

4. Playing sport makes you live longer

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.

5. Vegetables make you happy

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. 

Take-away (not that kind of take away)

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:

  • Eat protein with each meal
  • Eat several portions of vegetables and some fruit each day
  • Start lifting weights, a minimum of two full body training sessions per week
  • Get active. Play a sport, cycle to work, join your local park run group or go for a swim a couple of times per week.

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.

References:

  1. Mangano KM, Sahni S, Kerstetter JE. Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research. Current opinion in clinical nutrition and metabolic care. 2014;17(1):69-74. doi:10.1097/MCO.0000000000000013.
  2. Phillips, S. (2017). Nutrition in the elderly: a recommendation for more (evenly distributed) protein?. The American Journal of Clinical Nutrition, 106(1), pp.12-13.
  3. Zhao, R., Zhao, M. and Xu, Z. (2015). The effects of differing resistance training modes on the preservation of bone mineral density in postmenopausal women: a meta-analysis. Osteoporosis International, 26(5), pp.1605-1618.
  4. Vincent HK, George SZ, Seay AN, Vincent KR, Hurley RW. Resistance Exercise, Disability, and Pain Catastrophizing in Obese Adults with Back Pain. Medicine and science in sports and exercise. 2014;46(9):1693-1701. doi:10.1249/MSS.0000000000000294.
  5. Oja P, Kelly P, Pedisic Z, et al. Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults Br J Sports Med Published Online First: 28 November 2016. doi:10.1136/bjsports-2016-096822
  6. Miki T, e. (2017). Dietary fiber intake and depressive symptoms in Japanese employees: The Furukawa Nutrition and Health Study. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26810963 [Accessed 17 Nov. 2017].
  7. Rodriguez, N. (2015). Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health. American Journal of Clinical Nutrition, 101(6), pp.1317S-1319S.

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.

 

Body Recomposition: That One Weird Trick
Body Recomposition: That One Weird Trick

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.

Progressing Your Kettlebell Practice
Progressing Your Kettlebell Practice

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?

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