Troon Fitness

Troon Fitness Top quality coaching and facilities for anyone looking to get or stay in shape. Gym, fitness classes and personal training for all.

17/10/2021

Personal Training - Clients Wanted Now!

I am looking for 2-3 clients to train with me in a completely private personal training environment!

This is open to anyone, but ideally if you are ...

✅ A beginner to strength training
✅ Want to feel fitter and stronger
✅ Want more confidence in your body
✅ Male or Female
✅ Want coaching to get you on the right track!
✅ Don't want to put off making an investment in your future health and fitness any longer!

If this is you then get in touch now!

Why work with me???

I have been a coach/ fitness instructor/ personal trainer for 12 years. I have worked with hundreds of individuals from all walks of life, I've helped many many people with their health and fitness and I care about your results.

I've had years to coach and observe the effectiveness of all different types of training programmes. I've seen many gimmicks come and go. Whilst I'm open to the possibility that there is still much that I don't know, I have written thousands of training programmes, always refining things and looking for the methods to get you the best bang for your buck out of the time you invest training with me.

I am and will only be training a handful of clients so it is truly personal training.

My first priority is to get you strong and mobile, building confidence in basic movements like picking weights up off the floor. This is because adequate strength is fundamental to any physical challenge.

The training methods we use are fairly basic and absolutely no nonsense!

You can expect to do plenty of....

✅ Squats
✅ Deadlifts
✅ Presses
✅ Bench Presses
✅ Various pulling and carrying

Above all else my goal is to make you feel more athletic, less injury prone and more confident in your ability to take on physical challenges. We'll never sacrifice good technique chasing numbers and we'll not be doing fancy exercises that are actually ineffective.

I am well aware of the challenge of finding the time to focus on you're health and fitness in amongst the commitments of work and family. We will do the minimum amount of work required for maximum results. But it will be hard work.

If you've read this far and any of what I've said resonates with you then get in touch for a chat.

28/04/2021

Finally back open!! 💪💪💪.

(Well 2 days ago and I had meant to take some pics but then people arrived and I forgot 🤷‍♂️)

It's been great catching up with everyone and getting you started on your road to strength/ fitness again.

Thanks for the 3 new racks.

If you are thinking about coming back or starting for the first time then get in touch for more info about what we do.

22/03/2021

Just testing out the new racks before we
re-open.

Now taking provisional bookings from Monday 26th April!

Cannot wait to help you get strong again!! It feels like so long since we've been open!

I hope you've been keeping up some level of training throughout lockdown but if not don't panic. We'll start light and advance things slowly.

Most people I've spoken to are in the same boat. Got some equipment but struggling for motivation to train by themselves at home.

The system we were running after the first lockdown from 31 Aug last year worked really well so we'll be doing something similar but I've made some equipment changes and refined things a bit.

Just message on any social media, phone or text to book.

The timetable will be the same as last year.

Mon - 0915/ 1700/ 1800/ 1900
Tues - 0915/ 1700
Wed - 0915/ 1700/ 1800/ 1900
Thurs - 0915/ 1700/ 1800/ 1900
Fri - 0915/ 1700/ 1800/ 1900
Sat - 0915

The sessions will be the same as well. Good old fashioned strength training with coaching, perfect for beginners.

6 person max per session initially. First come first serve.

If you were training with us before lockdown or have been thinking about joining for a while please get in touch and get started early.

Check out www.troonfitness.com for more info.

10/01/2021

If your fitness programme hasn't gone to plan so far this year my advice is keep it simple and do these 5 exercises.

1. Squat
2. Press (overhead)
3. Hinge (deadlift)
4. Bench (or press up/ box press-up)
5. Row

(dumbbells in the video but a kettlebell or barbell will work)

If you can do these 5 exercises 3 times per week you can be happy that you are ticking enough boxes in terms of movements and muscles worked.

Of youre not in the habbit of training then make it easy to start with. Once you are in a good routine you can then make things more advanced.

Obviously in the absence of more weight to add to exercises you will have to....

1. Increase sets
2. Increase reps
3. Decrease rest
4. Do harder variations.
5. Add in extra exercises.

If you don't have any weights then get in touch. I still have a few to loan out.

07/01/2021

Went for 20 at 100Kg but stopped at 15 🤷‍♂️.

One of those days where you wonder if you didn't have it in the legs or you just gave up too easy.

Guess it'll have to wait til next time.

However I've just started programming some high rep squat days so I'm not unhappy with 15 reps.

01/01/2021

🎉🎉 Happy New Year!!! 🎉🎉

Can't wait to have some customers back in the gym! If you're struggling with home workouts please get in touch and I also have a few outdoor PT spaces available.

No resolutions, fads or gimmicks for us here just picking up where we left off and adding a couple of extra Kg to the barbells.

26/12/2020

Merry Christmas everyone!

Plenty of equipment still left to lend out. No excuse not to keep training while we're in tier 4 again 💪

23/12/2020

Last morning session of the year!!

22/11/2020

Goodbye equipment, enjoy your new home's for the next 3 week's!

20/11/2020

Thanks to everyone who's been back training with me since we opened again on 31st Aug!!

In many ways the new training schedule enforced on us by Coronavirus has actually helped to improve our training efficiency and results.

It's been amazing to see the progress everyone's made over the past few months, finishing with loads of Pb's the last couple of days. 4 people off the top of my head lifted 100Kg for the first time ever today in squats and deadlifts 👏👏💪. I made it back to 140kg Squats for 5's today as well.

Over the next three weeks the goal will be to maintain as much as we can so that we don't have to take as big a step back when we get back to the barbells. There are plenty of aspects of fitness we can still improve also.

With the big goal for me being to make sure level 4 doesn't undo all the hard work of the past 2 months I will be in touch with everyone regarding loaning out equipment and what workouts to do over the next 3 week's.

If you would like info in joining when we open again please get in touch.

See you soon!

26/10/2020

Breathing and Bracing!! 

Why you should be focussing on it...

To lift more efficiently and safely, in a squat for example, you want your whole trunk to be as rigid as possible to prevent flexion of your spine mid lift. This comes from creating intra abdominal pressure through breathing and bracing. There is no other way to create the required tension in your core to stop you from folding under a heavy barbell. 

How to do it...

1. Set your back in a neutral position at the top of the squat. 

2. Take as big a breath as you can. The more weight on your back the harder this is so you should be really emphasising it. 

3. Whilst holding your breath, without changing your posture, brace hard as if you were about to be punched in the stomach. 

Are you getting it right? 

Other than feeling you're getting it right it I should be able to see you are breathing and bracing. If you look at the video above you can see when I breath and brace between each rep. A good training aid to help you feel that you are getting it right is a lifting belt. When you breath and brace you should feel the belt get extra tight. Bear in mind though that the goal is not to actively push out against the belt.

Address

82 Portland Street
Troon
KA106BS

Opening Hours

Monday 9am - 12pm
4pm - 9pm
Tuesday 9am - 12pm
4pm - 6:30pm
Wednesday 9am - 12pm
4pm - 9pm
Thursday 9am - 12pm
4pm - 9pm
Friday 9am - 12pm
4pm - 8pm
Saturday 9am - 12pm

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