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

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?

How to Track Your Macros
How to Track Your Macros

 

There are many ways of managing energy balance, pretty much every dietary intervention works on the basic principle of controlling the Calories in portion of 24-hour energy balance. A diet that cuts out entire food groups like plant-based, that cuts out meat and fish. Carnivore, that cuts out fruits and vegetables. Keto and low carb which cut out carbohydrate foods, intermittent fasting that cuts out all food for periods of time and so on. They all do one thing, they reduce the amount of Calories you consume. But, in health and fitness you will often hear phrases like: 'eat a balanced diet' or 'everything in moderation'. But what do those statements really mean?

This blog sets out to give you one method of creating a 'balanced' approach to eating. It is only one methods and that means that it may suit some people but not suit others. This will depend on a number of factors like, your relationship with food, your understanding of the composition of food, your time availability, your compulsive desire to put the effort in and so on. 

What is this method? It's the macronutrient diet often referred to simply as 'tracking macros'.

PARTNERS

Awesome Supplements

Awesome Supplements use the code TROY05

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.