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TLA Tom!

A little bit about me.

Launching you into Spring...

...with a FREE stability & mobility class, a fantastic trail running experience, a GREAT review of KONA IRONMAN 2019 and a heads up video as to what TLA's up to in July...ENJOY!


Stability and Mobility are often forgotten parts of our training programs, yet they are so important and help us to become stronger, fitter and healthier. This will in turn help us to achieve our goals and progress with our training further.

What is Mobility and Stability? 

Mobility relates to movement while stability relates to control. Stability is defined as the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system, this is hugely important to our training and day to day activities.

Mobility and stability unlock better human movement. Flexibility can benefit movement by increasing the range of motion within a joint. Working to improve movement in as little as 10 minutes a day can lead to healthier joints, less pain, and decreased risk of injury.

Any time you improve stability, you improve the likelihood of better performance across the spectrum of your fitness and health goals.

If this is a class you would be interested in, or for more information please email This email address is being protected from spambots. You need JavaScript enabled to view it.  to secure your place for the 4 weeks, there is only 10 spaces so be sure to get in quick. This class starts on 2nd March 18:15-19:00 and continues every Monday to 23rd March.


Jim Thorn is currently running some trail running dates on Saturday mornings meeting at TLA Studio, Saturdays 0900 this group operates actively via a Whatsapp group please call 07554 400401 or email This email address is being protected from spambots. You need JavaScript enabled to view it. if you'd like to get involved.
YUKON 1000
Please click here to DONATE


A totally self-supported 1000 mile paddle over 10 days from Canada into the Arctic Circle, finishing in the Alaskan backcountry. Team Wapiti will be on Stand Up Paddleboards the whole way, paddling 18hour days to the finish line.


The Yukon 1000 follows the footsteps of early adventurers, immersing in the raw, untouched wilderness that few humans ever experience. No phones. No sat navs. There is zero communication during this trip.


The project will be raising money and awareness for two excellent charities: The Royal Marines Charity and ROSY (Respite Nursing for Oxfordshire’s Sick Youngsters). As a supporter and sponsor of this project you will be helping to raise money and awareness for these two superb organisations and the invaluable work they do, now and in the future.

If you’re interested in discussing sponsorship opportunities and the rewards you would receive from that, please do get in touch. We want our sponsors to be a part of this experience with us, so come and get involved.
Please click here to DONATE
KONA IRONMAN 2019 - The dream came true.....

KONA IRONMAN 2019 - The dream came true.....

The 12th of October 2019 had been a date etched on my mind for many months, if not years before the date finally came around.

Some of you may have read the TLA update which explained that I had finally managed to qualify for the Ironman World Championships in Hawaii. There was nothing more complicated to this very simple goal; get that qualification slot!

As you may expect, the whole trip was a complete dream. At no point was I underwhelmed by the location, build up, conditions or the event itself. This can often be the case after so many years of chasing that ultimate goal, so it was a huge relief that everything lived up to the mythical expectations I had of Kona. 

Read on...
KONA IRONMAN 2019 - The dream came true.....
Have a great week ahead. Team TLA
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KONA IRONMAN 2019 - The dream came true.....

KONA IRONMAN 2019 - The dream came true.....

The 12th of October 2019 had been a date etched on my mind for many months, if not years before the date finally came around.

Some of you may have read the TLA update which explained that I had finally managed to qualify for the Ironman World Championships in Hawaii. There was nothing more complicated to this very simple goal; get that qualification slot!

As you may expect, the whole trip was a complete dream. At no point was I underwhelmed by the location, build up, conditions or the event itself. This can often be the case after so many years of chasing that ultimate goal, so it was a huge relief that everything lived up to the mythical expectations I had of Kona.

Despite the best efforts from TLA, I somehow managed to pick up a very painful foot injury before I boarded the plane. What are the chances!? The truth is, quite high due to the amount of training we do to get ready for such an occasion. So unfortunately running was not on the agenda in the final build up to the race. However, I was determined to make the most of the opportunity with whatever was going to be thrown at me during this trip.



I was lucky enough to spend the best part of 3 weeks at the venue pre race to give myself the best chance of acclimatising to the heat, humidity and high winds Kona is so renowned for. I believe this worked an absolute treat for me!

I find it hard to put into words how race day actually went. It was all such a blur of surreal moments! Instead of getting it all lost in too many words, here is my attempt at sharing the first thoughts that come to mind when thinking about it all:

Pre Race:

  • Swimming with dolphins most mornings brought a tear to my eyes.
  • Never seen so many physically fit human beings congregated in one place.
  • So hot, so windy!
  • Despite the tension building every day, the atmosphere remained incredibly relaxed and everyone welcomed a chat or to team up on a training session.

Race Day:

  • So hot, so windy!
  • Why are we racing so quickly!? We’ve only just started…
  • Just focus on looking after yourself and giving myself the best possible chance of finishing the race. Especially due to the foot injury.
  • Finally got to the run. Now the fun starts…
  • After 1hour of the run done, I knew I was going to be able to finish the full marathon even if I have to walk it as the pain was manageable.
  • I can see my family. I can hear the finish line. This is the moment I have dreamt of for years. Be thankful for every second!


Swim 3.8km:1h

Bike 180km: 5h 2mins

Run 42km: 3h 17mins

Total time: 9h 27mins

220th overall including professionals (out of 2,500 participants) and 49th in Age Group (30-34).



It goes without saying that I am slightly disappointed with that result as I was unable to explore my full potential due to the foot injury. But that’s the beauty as it means I have unfinished business in Hawaii…

Thanks to my family for being out there and for everyone who has helped along the way.

Special thanks to:


Precision Hydration

Rachel Hallam

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Sunday Vibes

A very good morning everyone!

Whilst you are reading this the TLA Pyrenees team will be busy rafting, climbing, crossing rivers, learning bushcraft, foraging and having stacks of fun!!   :)

Below a BIG well done to Kristina, a NEW and exciting Sunday Vibes with AJ event, a little bit about TLA's Private Groups and a quick reminder about the important of staying hydrated when training. Enjoy!
"It all came together on the day and I loved it!"

Crossing the line!!! WELL DONE Kristina :)

The feeling when I crossed the line knowing I had completed it in the time I wanted (and in fact better) was amazing. This was my third marathon. The first one I just wanted to challenge myself to complete one. The second one I had a time in mind but unfortunately it was just soooo hot so I slowed down (summer2018) and just enjoyed it (tried to!) But this time, luckily for me, it all came together on the day and I loved it. Big thanks to Heather at TLA for improving my strength and getting me fit for running. 
We are going to kick off some Sunday Vibes at the TLA Studio


The activity is in the title, YEP we are going to kick off some Sunday Vibes at the TLA Studio on Sunday 9th June at 10:15 straight after TLA's Bootcamp. 

This Pulseroll workshop is a must for anyone who trains their body. The Pulseroll works as a regular roller but speeds up the release of muscle tension leaving you feeling repaired, restored and ready to go again! We’ll work through how to target tight muscle areas and those harder to reach zones. The workshop will be lead by AJ from AJ Active who's one of Oxfordshires leading freestyle instructors who teaches in Aerobics, Step, Pilates, Yoga and Flexi-bar. Come along and feel the buzz! This will be a fantastic experience and honestly one that you'll feel better for having done.

This class is available for anyone to attend and is £5, bookings only and spaces are limited - please email This email address is being protected from spambots. You need JavaScript enabled to view it. 

NEW Private Groups @ TLA

TLA Private Groups - This is a group that get together once or twice weekly to train together and commit to a block of sessions. During these training sessions, we (TLA instructors) are taking the time to work on:
1) individual performance
2) having fun as a familiar training group
3) really getting the best out of your performance. 

If we are monitoring you as individuals we are able to keep a far better track of your progress and ensure you are getting the right mix of exercises. Aside from TLA's Bootcamps, we are now solely a Private Group and Personal Training provider.

Interested?...Currently we are exploring who is interested in joining a private group on a Monday evening and/or a Thursday evenings. Please email This email address is being protected from spambots. You need JavaScript enabled to view it. New Groups will be starting beginning of June19

Soooo Let's drink!


Hydration is essential to peak athletic performance (TLA Classes!). When you do not consume enough liquid or fresh fruits and vegetables to stay properly hydrated, you end up thirsty and light headed. Insufficient hydration fatigues your muscles, reduces your coordination and causes muscle cramps. While working out or playing sports, dehydration compromises the body’s ability to cool itself through sweating. Soooo Let's drink!
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The Dream of Kona by Chris Palfreyman (UK Ironman)

Name: Chris Palfreyman | Age: 30 | Location: Boars Hill, Oxford

Sport: Long Distance Triathlon/Ironman (Swim 3.8km, Bike 180km, Run 42km)

Next Race: ITU Long Distance World Champs, Spain.

2019 Main Objective: To perform well at Ironman World Champs, Hawaii.


In 2014 I first had the idea (‘dream’) of trying to qualify for the Ironman World Champs in Kona, Hawaii. At this point I was totally deluded to what that really meant but I knew it would get me out of bed every morning and give me a challenge that excited me like nothing before. At this point my swimming experience or ability was close to zero, my bike was fairly strong as I cycled with clubs and dabbled in some road racing and even though I didn’t run at this point I was sure that I could pick that up fairly quickly. How hard could it be…?

Five years down the line, I can safely answer that question with ‘bloody hard’! The level of performance needed to qualify for Kona now is outstanding. In my current Age Group (30-34), the top 4 finishers of an Ironman are given the privilege to race in Kona. So out of around 2,500 participants at these events, my Age Group will have approximately 250 athletes and only the top 4 walk away with the mystical Kona slot. I was lucky enough to get this 4th slot at Ironman Wales 2018, which means I will be heading to Hawaii in October 2019 to toe the line with the very best athletes Ironman has to offer.

Having fine-tuned my training, thanks to coach Rachel Stoakes a typical week will be 6 days of training twice a day with one day of full rest or active recovery.

As I build towards a race the training can increase somewhat but a typical week looks like this:

Swim: 16km/4h. Mostly in a 25m pool but once the sun is out, one session a week will be in a lake.

Bike: 200km/9 hours. Usually broken down into 4 hours on the indoor turbo trainer and 4 or so hours on the road.

Run: 45km/3.5h. A mix of off-road trails, road and track sessions. Also ‘brick’ sessions (run straight after a bike session) start to feature as race day approaches.

Gym: 2h. Focusing on areas of weakness, injury prevention/rehab and specific strength work.

Sports Massage: 1h. Best hour of the week, by far!

The above may seem manageable (which of course it is) but what gets tough is the fact that consistency is really key. The above is what happens week after week, month after month and year after year. Balancing that with full-time work is an added challenge which most Age Groupers face.


I’m often asked what the secrets are to getting through the tough sessions. It’s really hard to answer as there are no secrets but here are a few tips that could help you.

For example, I have been set a few three-hour indoor turbo trainer sessions. So, it’s just me at home on a stationary bike staring at a wall thinking ‘how has my life come to this?’. But wait, it can be fun, honest!

Here are my tips to anyone thinking of doing a tough session whether it be a swim, bike, run or any physical activity to be honest:

  • Understand why you are doing that specific session. Then you will never ask yourself ‘why’ or ‘what’s the point’ when your legs and lungs are screaming for you to stop. If you are not sure, then ask your coach, do some research or ask someone who knows. This is so important!

  • Embrace the solitude and the pain. You will have at least 9 or so hours of this come Ironman race day. If you are always entertained or distracted you will have a real shock come the race. Don’t be scared of spending time with your own thoughts and get to understand what your mind needs to get through the tough times.
  • Have objectives during the session. In my case all the sessions are based around power numbers (watts). Personally, I just stare at my little computer between my arms for hours on end trying my absolute best to hit the prescribed numbers set by coach Rachel. There are lots of training apps and programs (Zwift, Trainer Road etc) available now which can also help in setting and hitting objectives.

  • Be well fuelled. During a 3h session I can easily get through 3 litres of water with electrolytes (Precision Hydration), 2x energy gels and if it gets bad an energy bar or two. Remember fuelling has to be right before and after the session too.

  • Surround yourself with the right people. If those around you understand how important this challenge is to you, they will support you and even motivate you at times when the training seems to be never ending. Find others who are doing similar sessions and team up with them. Share the pain!

 In a nutshell, if you really believe the challenge you are doing is worthwhile and exciting, then why not commit 100% towards doing the best you can!? That shouldn’t only be on race day but in the months leading up to it too. Don’t be scared of the daunting task, be excited and remember how lucky we are to be healthy and physically able to challenge ourselves in this way.



Thanks for reading. Time for a turbo session…

Feel free to contact TLA if you have any questions or want help in achieving your goal.

Special thanks to: TLA for their amazing support!

Rachel Stoakes

Precision Hydration -

Bryony O’dowda –

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Great chilly mornings and December dates


Great chilly mornings and December dates

Those chilly mornings are nearly upon us and not to mention so is the rain already! However, none of this stops you dedicated TLA’ers from striding out into the wild to roll around in the mud and enjoy what nature has to offer! It's fantastic to see you all so motivated to keep training outdoors throughout the Winter - this is often a time when some manage to find an endless list of excuses not to train – so keep it up!

TLA's new Ultra-Fit classes are proving to be very popular and we are so pleased to see some new faces coming along too. Both Monday and Wednesday classes have started off well and are now part of a great training routine for all of you who attend. Variety is at the top of the list to keep you all engaged and motivated and we are extremely excited to continue this forward into 2019. 

Below are a few dates for your diaries so please read on....

Cumnor Bootcamp

Saturday 22nd December will see the last TLA Cumnor Bootcamp. We know some of you dedicated Saturday bootcampers will be sorry to see this class go HOWEVER, TLA has been spicing things up a bit recently by introducing new classes, one of those being a new Saturday class ‘Battle Strength’ which takes place at the TLA Studio.

You will have read the recent email regarding the new Battle Strength class that has been successfully running for 4 weeks already and again is proving to be very popular. This will be continuing onward and upwards...

Battle Strength is a structured class whereby you will need to commit to weekly blocks of training. Battle Strength is progressive and working you on a whole new variety of training methods. We truly understand that mental strength is just as important as physical strength to unlock peoples potential and chances of success. The only way to find out about Battle Strength is to come and give it a go. You will require the willingness to commit physically and mentally and to not be carrying any injuries.

Battle Strength will always be held outdoors at our TLA Fitness facility in Sunningwell with each and every session being different to the next. So.......why wait?! 

Battle Strength will re-start on Saturday 5th January 2019, 08:00 at TLA Studio. For all enquiries and to book please email This email address is being protected from spambots. You need JavaScript enabled to view it. 

Another little massage treat for TLA members

Simon Brand will be back on Friday 14th December 4:30-6:30pm delivering sports massages. Please do BOOK by emailing This email address is being protected from spambots. You need JavaScript enabled to view it.

There are only 4 x 30 minute spaces available so BE QUICK!


Your next TLA Fitness newsletter will contain all the details and introduce the 2019 TLA Pyrenees trip, whooooo!

TLA December Training Dates 2018

TLA Fitness will be continuing with all TLA membership classes up until and including Sunday 23rd December. TLA classes will re-start on Wednesday 2nd January 2019.
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October News


A very good morning everyone.

I am delighted to bring you this October newsletter. On top of the New Ultra-Fit 1 class we are introducing Ultra-Fit 2 (see below).  The TLA Fitness team is excited to announce our fantastic member of the month and also a golden ticket opportunity for a FREE sports massage.........on top of all this there is more... however a second newsletter will be on it's way to you next week.

Ultra-Fit 1 (UF1) Monday nights @ 19:00

UF 1 - involves lots of different types of Cardio Vascular exercises, activities like walking, jogging, running, cycling, aerobics, rowing + skierg's and many different types of bodyweight movements. You're heart rate will be racing by the end of this workout but if you really want that stronger level of cardio fitness then look NO further than this class. It's guaranteed to leave you feeling worked yet amazing at the same time.

It's going great guns! Click here to book on

Ultra-Fit 2 (UF2) Wednesday nights @ 18:15

TLA is renaming the TRX & Spin fusion class to now Ultra-Fit 2. The class will continue to start at 18:15 for 45minutes.

UF2 will very much continue onwards and upwards with The Spin element and TRX workout that will continue to build your core strength, stability and functional mobility, all in one workout. There will be the gradual introduction of further weighted kit to provide good variation in all the UF2 workouts, think along the line of high repetition and getting a good muscular endurance workout.  Click here to book on

Ultra Fit Classes

Classes will not exceed one hour and programmes will always vary in length and focus on different types of exercises. These classes will be suitable for all abilities - come with an open mind and a willingness to have fun and really engage in Ultra-Fit!

TLA's Member of The Month!

This month we would like to highlight someone who embodies the TLA spirit to it's fullest.  That is trying new things, and throwing your self into what you do 100%.

Amanda Benstead is a regular at Heather's morning Bootcamps and has attended TLA classes for some time.  She is a great addition to the classes being committed, enthusastic, hard working and great fun.

Recently Amanda was giving an amazing opportunity - a chance meeting on a long haul flight resulted in her being given a ticket to the Burning Man festival (Google it!) - basically, it is a festival of art, music , performance, and everything else you can think of out in the Nevada desert, you bring everything you need, you leave no trace when you leave.  Instead of saying, thanks but no thanks, Amanda took the opportunity and travelled by herself to take part and had an incredible time. 

This may not be a fitness related achievement, but as mentioned at the beginning, it is what embodies the TLA spirit - take the opportunities, try the things that frighten you, don't be afraid to experience new things.  So whether that is entering your first ParkRun, running up Snowdon, racing in the freezing conditions of the Yukon or travelling solo to a crazy festival in the deserts of the USA, in the words of a fitness brand you may have heard of 'just do it'!! 

FREE Sports Massage...?  Read on and be quick...!

Simon Brand, Whilst playing full-contact, first team rugby at 40 years of age, Simon realised that if sports massage could keep him fit and on the field, it could help anyone! Currently studying for a BTEC Level 5 in Soft Tissue Therapy with Oxford School of Sports Massage, he assists at Abingdon and Banbury Rugby clubs as well as providing post-event massage work, such as at the Blenheim half-marathon. 

Simon will be offering FREE 30minute massages on the following dates 30th October, 13th and 27th November the timings will be between 18:00-20:00, please BOOK by emailing This email address is being protected from spambots. You need JavaScript enabled to view it.





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September Newsletter - New Class - Farewell Tony - Kit Tips

NEW Class

Introducing ULTRA-FIT 

Starting Monday 10th September @ 19:00 (this class will be replacing TLA's Boxercise)

Ultra-Fit involves lots of different types of exercises, starting with cardio-vascular and moving on to muscular endurance. It is good for metabolic conditioning and taking the body through a transition of these disciplines.

“It’s all about getting everyone involved in different disciplines of exercise, doing something a little bit more exciting, people coming together, learning more about exercise and truly learning what the body is capable of!"

We are super excited to launch this class. Classes will be led by Jim Thorne and Tom Alden, both former Royal Marines that have previously competed in Ultra-Fit. Classes will not exceed one hour and programmes will always vary in length and focus on different types of exercises. These classes will be suitable for all abilities - come with an open mind and a willingness to have fun and really engage in Ultra-Fit!


Three Autumn Kit Tips

1. Check out your Autumn/Winter wardrobe
Is all last years kit still OK, or does it need one or two additions? If you are new to running and want to keep running through the Autumn and Winter months, as it gets cooler in the mornings and evenings, you will need to put on an extra layer/base layer.

2. Remember the accessories
On colder mornings those first few minutes when you get out of the door, are when you will feel the chill. Lightweight hat and gloves will help you cope with this. 

3. Are you visible out on the run?
With the shortening days, just make sure you are safe, particularly out running. There are many hi-vis tops and jackets in our clothing ranges and reflective accessories and head torches to help you see and be seen.
No need to think that Autumn is a time to ease back on your running, whatever your standard and whatever your goals. Many runners find autumn the most exhilarating time of the year to run, whether you are just trying to keep up a gentle 3-4 day a week class/run routine, or starting to lay the foundations for a spring event. Enjoy yourselves this autumn.

Nutrition bullet from Helen:

Are you getting the most out of your training session?

Be it a bootcamp, studio class or PT, no session at TLA Fitness is ever easy. You put yourself through the pain and then what? To get the most out of training sessions it is essential to eat afterwards, and as soon as possible after. 

When exercising, muscles rip and to reduce the risk of injury they need to be repaired. Additionally, most of us want to build muscle and get stronger. Both muscle repair and strengthening is dependant on protein. If exercising for general fitness, then eating 20g of protein after training is enough. For greater muscle hypertrophy and those more interested in bodybuilding or athletes in a strengthening phase of training, the recommendation increases to 50g. But for the masses 20g is ample. So what is 20g of protein?

1 pint milk
200g 0% Greek yogurt
65g chicken
100g salmon
110g white fish or prawns
3 eggs
170g tofu
1 tin beans

Eating is the easy bit! And here is a delicious recovery snack that makes the most of the abundance of free blackberries available at the moment.

Instant frozen recovery yogurt

200g 0% Greek yogurt
200g blackberries, frozen (or any frozen berries, also works well with frozen mango)
2 tsp honey

Simply blend and enjoy.


Farewell Tony

Tony has been an exceptionally strong member of the TLA Fitness team since July 2013.

Tony was a bit of a silent assassin; cool, laid back, but should your form go off, he was on top of it and it was only at the end of the class you realised how hard you had worked with his 'just one more rep in the next round' or his favourite surprise finisher of a 5 minute burpee test.

But what Tony will be remembered for is his 'little bursts of speed'! 


Tickets on sale now.

PLEASE DO EMAIL This email address is being protected from spambots. You need JavaScript enabled to view it.

ALL are very welcome, friends and family, please ensure dogs are on leads. Thank you

Limited tickets and we will work on a first come first served basis.

Really looking forward to having you all there
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TLA Fitness July Newsletter


TLA Members take on Blenheim Triathlon - Race report by Adrian Pitts

b2ap3_thumbnail_IMG_1844.jpg It promised to be a great day for some swimming, cycling and running: the glorious sunny weather really brought out the colours in our TLA sponsored Cumnor Kites kit!

As Gemma Pitts, John Rogers and I entered transition before our midday wave time, we had to pause to allow some athletes in their T2 head out on the run: looking strong as he sprinted past, David Wigg was able to ‘high five’ us as we wished him luck for his last section of the race.

Wet-suited up, we headed down to the lake and shared a few tactical navigation tips: reading the wind patterns on the water we decided to start on the right and leave the others to do battle on the left. As it happens most people were ahead of me so it didn’t really matter! Before we knew it we were out of the lake and starting the long 500m climb back up to the courtyard for T1.

The downhill start to the 3 lap bike course is always exciting. The course was busy but dry allowing us to really build up some speed. Unfortunately, Bladon Bridge wasn’t ready for John; he chose to lovingly protect his bike whilst simultaneously acquiring a little bit of road rash on his first lap.


b2ap3_thumbnail_IMG_1847.jpg We’d been on the course for about an hour as we left our bikes in T2. The temperatures were picking up and the 5.6km hilly, 2 lap run certainly used the last of my available energy. Gemma finished looking strong and took 4 minutes off her previous time. As for me, I was a few minutes down on my PB, which will inevitably lead to me signing up for yet another ‘last Blenheim Triathlon’!

For a variety of reasons excuses, this season hasn’t seen too much triathlon specific training! It goes to show that the odd cycle or run to a TLA Bootcamp for an hour of press ups by numbers, squats, hill reps and (although I hate to admit it) even a burpee or two, must be doing us some good after all! See you there next year, maybe…


Benefits of Sports Massage by Pollyanna Fitzgerald

Following on from Adrian, Gemma and John's exploits at the Blenheim Triathlon - it is good to talk about the benefits of Sports Massage both pre and post event.  You don't need to have a specific injury to make use of a massage - it is a great tool for keeping your body in good condition to stand up to the rigours of training.



Here is a list of the benefits and results of a good sports massage:

  • You will get a reduction in delayed onset muscle soreness (DOMS)

  • Massage can help hugely with pain relief

  • It can promote collagen alignment, muscle function and reduces scar tissue from injuries when applied at the correct stage in the healing process. Therefore making massage an important part in rehabilitation

  • It reduces the potential for injury making massage an intergral part of an injury prevention programme

  • Great for muscle relaxation

  • It helps give an increased range of movement and flexibility

  • Increases lymphatic and blood flow

  • Muscle spasm and tension can be relieved

  • And last, but not least and maybe one of the nicest results of sports massage it promotes an immense feeling of well-being

Please contact Pollyanna on This email address is being protected from spambots. You need JavaScript enabled to view it. to book in for a massage to reap these benefits.  Whether you have run a 5k or Man V Horse, massage can benefit everyone.



Member of the Month

We have a new feature for the TLA newsletter - each month we are going to be shining a spotlight on a TLA member who, for us, stands out.  This is a difficult task as all of our members are fantastic and give everything to each training session.  However, this month, we are giving special praise to someone who has just gone from strength to strength and that is Nadine Hunter.
Nadine joined TLA in 2009 and quickly became a regular at bootcamp sessions and a very loyal and committed TLA member.
Nadine has been a role model over the recent months, she trains so hard and now gives many members a real run for their money! She takes part in numerous events including the incredibly tough Man V Horse event and the TLA Pyrenees trip.
Nadine is extremely dedicated to her training, even running when everywhere was flooded, however a slight deviation from the flooded river path resulted in a dunking in the river! Not to be detered, Nadine finished her run, albeit rather soggy!! (this was in the Winter too!!!).
So please join us in congratulating Nadine as our first member of the month!


Summer Family Bootcamp

We are thinking ahead to the summer holidays which are not all that far away now!! We are going to run our Family Bootcamp again this year for 6 weeks starting on Wednesday 25th July and running until Wednesday 29th August.
The classes will be held at the TLA Studio in Sunningwell and will start at 9.30am.
Price will be £10 pay as you go for adults and £5 for participating children, or you can pay for a block of 6 for £51 (£8.50 per class).  Members on block booking can also use their cards for this session.
As always, children are very welcome to come and join in, or they can watch and play in the woods behind the Studio.
We look forward to seeing you, keeping you fit over the Summer and having some fun while we are at it!.
Please contact Heather on This email address is being protected from spambots. You need JavaScript enabled to view it. to book on.



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TLA Fitness June Newsletter

Welcome Back...

Thank you for re-subscribing to TLA Fitness after all the GDPR nonsense. It's good to have you on board! You will continue to receive a monthly newsletter which will include important updates on classes, information on new classes, upcoming events and next month we will be introducing 'Member of the Month' plus the TLA Instructors will be bringing you training tips and techniques.

Pyrenees 2018 Report

"Hiking and camping in the French Pyrenees in May - what a great idea - or so 11 TLA members, under the guidance of Tom, thought - with just a little trepidation.

Any concerns we may have had, however, quickly disappeared as we learnt how to put up a tent in under 7 minutes and set off on our 2 day trekking expedition against the stunning backdrop of the Pyrenees.
As we worked our way up the mountains we basked in the sunshine, got wet in the rain, battled against hailstones and finally encountered snow, forcing us to pitch our tents sooner than expected. With a cold night looming, our very own action man Clive got a fire going after a relentless 3 hours but conditions were really extreme for the time of year.

Approaching midnight we were faced with the prospect of a night of uncertainty in one man tents or we could leave the rehydrated spag bol behind, trek back to the chateau where a log fire, a beverage or two and our mobile entertainment awaited and as discretion is the better part of valour, we headed back.

So -  a little trepidation was wise but none of us could have foreseen the degree of adventure, challenge and laughter we all experienced. A thoroughly inspirational and exhilarating few days with big thanks to Tom at TLA and Kev our host at Action Adventures!"

Thanks Nadine :) 

Breakfast Bootcamp @The Bear - 7th JULY

Please do come and join TLA for the Cumnor Bootcamp 8am on 7th July followed by Breakfast in The Bear & Ragged Staff at 9am, you will need to pre-order (see menu) kindly email: This email address is being protected from spambots. You need JavaScript enabled to view it. to BOOK and PRE-ORDER, Thank you!
TLA Summer BBQ - Save the Date 2nd September
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Come Stand-Up Paddleboarding with TLA SUP this summer!

Come Stand-Up Paddleboarding with TLA SUP this summer! 

The UK fastest growing water sport is on your doorstep and we cannot wait to take you out on the water.

You have most probably heard about the new GDPR rules and so we are now starting afresh with a new mailing list. 

If you'd like to continue to hear from TLA SUP and TLA Fitness  please click the link below to sign up. As always, you can unsubscribe at any time.
Good Luck, enjoy the weather and we look forwards to seeing you very soon, hopefully on the water!
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New TLA class & Welcome back TLA SUP

Ladies & Gents,
Well, it's a chilly start to March! Some fantastic blustery winds coming in and the 'Beast from the East' is providing plenty of reasons to keep moving during TLA classes! Please do read the following as we have some changes/updates and NEW classes coming to TLA, read on........ + TLA SUP IS COMING BACK!

TLA Studio Timetable changes

March will see the changing around of a few TLA classes on the timetable. Firstly, TLA Kettlebells (Wednesday) will be finishing on 7th March. Monday Kettlebells continues as normal. We will be introducing a new class on Wednesday evenings at 18:15, see details below. Also from Wednesday 7th March, Sunningwell Bootcamp will be permanently outdoors, that's correct - head torches, good preparation and please be punctual at 19:15 otherwise you'll miss out.


starting Wednesday 14th March at 18:15 (45 minutes)

TRX & Spin Fusion Run in a HIIT style format TRX Spin Fusion will be aimed at those who wish to have a cardio/strength/high energy/fun and seriously effective workout in 45 minutes. This class will be aimed at beginners but can easily cater for intermediate standards also. The class is split into two with 50% working on TRX and 50% working on Spin, both with differing programmes and working for short, high intensity intervals. If you have not trained with TRX before then this is the perfect start for you!

Tuesday and Thursday Morning Bootcamps (Block Bookings)

Announcement - you can now use your TLA block booking card at these bootcamps. If you find yourself with a morning off and fancy a great outdoor workout - come along to Wootton and Dry Sandford Community Centre playing fields on a Tuesday morning at 9:30 or The TLA Studio (outside) on Thursdays at 9:30 (term time only). This applies for block booking cards only.

Pre-Event Massage

Getting ready for that all important event.......? Are you looking after your condition.......?

Marathons, Triathlons, 5k & 10k races, walk for life, swimming events are all fantastic events which, let's be honest, you train hard for and dedicate hours of commitment to. So much so that we often forget about actually looking after the other side of things such as, stretching, massage, mobility, recovery time. Well don't forget it! It should make up a huge part of your preparation. At TLA Fitness we offer these great services both at the TLA studio and at home. If you haven't already planned this into your schedule then now is the time.

Please book directly by emailing 'This email address is being protected from spambots. You need JavaScript enabled to view it.' and click here to see the treatments Pollyanna provides both at home or at The TLA Studio.

TLA SUP is Back :)

Summer 2016 saw the formation of TLA SUP which was really well received. We ran multiple Ready2Ride certifications, SUP bootcamps, SUP Yoga and SUP Speed. With a very busy 2017 and lack of manpower, we were unable to do much on the water. The exciting news is that we now have a SUP team (Tom, Jim and Katia) who are all very excited to be bringing you a new SUP Club and itinerary in the coming weeks and months. This will include day trips and hopefully overnight SUP trips. TLA SUP is currently running on Facebook, please follow this link and join us ...... at a later date it will be built in to the TLA site.

Really looking forwards to seeing you all on the water.

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Look ahead in Feb + Follow TLA up The Yukon

Let's look ahead!

Now that the beloved month of January is gone for another year, let's now look ahead towards the upcoming season of events!'s just around the corner and before you know it you'll be on the start line heading towards that personal best or taking part in that lifetime goal. Whatever it is you are aiming for, make sure you are prepared! 'It's better to be over prepared than under prepared!' Below are 7 quick pointers to get you thinking forwards. 

  1. Establish a routine - make exercise a habit
  2. Prevent injury through training
  3. Improve work capacity (physical fitness conditioning)
  4. Improve 'core strength'
  5. Develop balanced muscular strength, speed, endurance and power
  6. Develop sport specific speed, strength and power
  7. Maximize potential

Please feel free to email TLA and let us know what your plans are for the upcoming season as we would love to hear about your goals, challenges, programs and upcoming events no matter how small or big they maybe! 

School Run Fitness offer

Live tracking of the Yukon Arctic Ultra

Many of you that regularly train with TLA Fitness will know that Tom is currently racing a pretty tough race up the river Yukon. 

Click here to follow TLA up the Yukon - LIVE TRACKING

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Winter Fun + 2018 Class Updates & Bookings

Welcome into 2018, we hope you have all enjoyed a fantastic Christmas & New Year and are now raring to go into those new resolutions - targets & training programmes!!! As ever we at TLA are committed to keep you on track and supporting everyone that trains with us through all our TLA classes and training activities. We have an action packed timetable for the new year and are really excited to see everyone back into training. We are launching a NEW Beginners HIIT in Hinksey park on Tuesday evenings at 6:30pm.

All TLA Fitness classes are as per the TLA Timetable the 2 alterations are as follows:

Tuesday nights:

  • NEW Beginners HIIT: 6:30-7:15pm - Hinksey Park, BOOK HERE
  • Intermediate HIIT: 7:15-8:00pm - Hinksey Park, BOOK HERE

TLA's Pilates & Yoga classes will be starting back next week (w/c 8-1-18) as follows:


  • Advanced Pilates (Mondays): 09:00 - TLA Studio, BOOK HERE
  • Pure Pilates (Beginners) (Mondays): 10:15 - Sunningwell Hall, BOOK HERE
  • HIT Pilates (Thursdays): 18:30 - TLA Studio BOOK HERE
  • Pilates Stretch (Fridays): 07:00 - TLA Studio BOOK HERE


  • Vinyasa Yoga (Wednesdays): 19:30-20:45 - TLA Studio, BOOK HERE
  • Ashtanga Yoga (Fridays): 09:30-10:45 - TLA Studio, BOOK HERE

December, was as always a really good fun month with the added bonus of getting the TLA sledges out on December 10th. A fully committed team ran up to Boars Hill and made for a great winter TLA Bootcamp. The TLA Christmas Party was is full swing at The Bear in Cumnor with a full turn out. The TLA Fitness Team would also like to thank everyone very much indeed for our gifts which were Wiggle Vouchers and as always very greatly received.

Have a very successful 2018 from all the TLA team!

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What's on In December + NEW Hinksey HIIT 2018

NEW BEGINNERS HIIT.....Hinksey Park 2018

HIIT, or high-intensity interval training, is a training technique in which you give all-out, 100% personal effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. 

Quick 6 - Why do Hinksey HIIT?

1. Increases Your Metabolism
2. Quick and Convenient
3. Fun and Mentally rewarding by increasing self confidence in a number of ways
4. It's Challenging
5. You Lose Weight, Not Muscle
6. You'll Build a Healthier Heart

When is Hinksey HIIT?

NEW Beginners HIIT runs every Tuesday evening at 18:30, meeting in Hinksey Park just off Abingdon Road (OX1 4RR) please arrive 18:20 for a prompt start! 

Intermediate-Advance HIIT 
runs every Tuesday evening 19:15, this is an established class and will not be suitable for beginners.

Kettlebell HIIT runs every Thursday morning 06:30 (45mins), this is an established class but is suitable for beginners. Contact TLA for more details on these two classes.

*6 week Special offer*
(New beginners HIIT)

NEW Beginners HIIT class: Starting Tuesday 9th January 2018 - All new joiners that book their places before 1st January 2018 will receive the first 6 weeks half price, just £24 (6 week block). Book after 1st January 2018 and the cost will be £48 (6 week block). This special offer is for the first 6 weeks only in 2018 (from 9th January 2018 until 13th February) and is non-transferable. The offer expires on 13th February 2018.
Christmas Dates & Classes.

All TLA classes will be as per normal up to and including Sunday 24th December. TLA classes re-start on Tuesday 2nd January 2018

No classes on December 25th, 26th, 28th, 29th, 30th, 31st, January 1st & 2nd. 

TLA Classes: Wednesday 27th - TLA Kettlebells class at 6pm (The Studio) followed by Sunningwell Bootcamp (Sunningwell Hall) 7pm.


Pyrenees Update!

Into the wild with TLA in the Pyrenees is now getting booked up! Whoooooo (4 spaces remaining)

We are super excited to bring this wild adventure trip into the TLA calendar.

There has been lot's of interest in this trip so far and many are now getting booked on. The dates that have been decided are 11th - 14th May 2018.

Please click here to read all about the trip.

If you are keen to submerge yourself or find out further information on this wild trip into the Pyrenees then please contact 'This email address is being protected from spambots. You need JavaScript enabled to view it.'


Look out for the next TLA newsletter to order your Christmas Vouchers for those late stocking fillers ;)

Also Tom will be delivering you a Quick 6 Awesome Core exercises.

Also to find out about our Kettlebell plans for 2018
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Into the Wild with TLA in the Pyrenees!

Into the Wild with TLA in the Pyrenees!

Adventure into the wild with TLA this coming May....

During the formation of TLA Fitness, it's been clear that one of the areas that is enjoyed most by our clients is that of training with like minded people outdoors! Getting outdoors, being active and really engaging with the surroundings is something we all love to do! So... I have decided to gather interest on who would be up for a 4 day, 3 night (Fri-Mon) Adventure Hike into the wild to spend an amazing night camping under the stars in the beautiful Pyrenees in the south of France, based at the picturesque Chateau de Gere! There will of course be challenge, team camaraderie, adventure, great food, excellent instruction and time to switch off in the wild and discover new skills.

Who is this suitable for? If you are interested in the above and below and it grabs your attention then it's most likely for you. Being a firm believer in setting a goal or having a target then this offers exactly that. Living on what you carry on your back and being in and among one of the most scenic mountain ranges, being at the forefront of nature, exploring and giving yourself that all important head space, meeting others and striking new relationships is part of the fun and excitement that this trip will bring to you.

The weekend itinerary:

Friday: Afternoon arrival at Lourdes airport - Transit to Chateau de Gere - Evening meal + Kit issue & Kit preparation

Saturday: Breakfast at Chateau - Kit inspection - Transit to start point, Lac de Bious Artigues - Hike - Set up camp at Lac de Peyreget - Camp routine/Dinner/Bushcraft 

Sunday: Breakfast at camp-site - Strike camp - Circuit of Pic de Midi d'Ossau - Arrive back at transport (Lac de Bious-Artigues) rtn to Chateau de Gere - Free time(swim, massage, relax) - Dinner-BBQ at chateau

Monday: Breakfast served at chateau - Team Games - Trip to local town for coffee/crepes/souvenirs - Transport leaves for Lourdes airport

Cost would be £499 per person (all inclusive) + flights (not included).Additional activities can be arranged during the hike also at a small additional cost Abseiling, Rock Climbing, Tyrolean Traverse, Survival Training.

The dates in which I am looking to explore are: either 11th-14th May OR 25th-28th May (BH weekend), please do email your preferred dates.

If you would genuinely be interested please email Tom on 'This email address is being protected from spambots. You need JavaScript enabled to view it.' and I will keep you posted.

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Massages & Treatments available @TLA + Special offer on 30minute Personal Training

Did you know on average we spend 150 minutes EACH DAY with our heads down on our phones in some way, shape or form, so wouldn't 30 minutes of quality exercises be far better.......? The answer, ABSOLUTELY! Read on....

BOX & BELL in just 30minutes - Drop in PT offer

The perfect solution once you've finished your shopping, or dropped the kids off at school, or even fitting it into your lunch break!

During November & December, TLA's very own Tony will be offering 30 minute 1:1 Boxing or Kettlebell sessions for only £20 per session. These can be arranged directly by messaging Tony on 07484 874561 or emailing: This email address is being protected from spambots. You need JavaScript enabled to view it.. You will need to give a bit of notice so we do ask for at least 2-3 hours notice and Tony will get back to you. This is only valid on Mondays & Tuesdays. 

'Click here to share this with a friend or why not get a small group together?'


Training hard....? Now recover with a Massage :)

Fact, we do not look after our bodies enough...! We run/bike/walk/play sports/attend classes/work very busy weeks but when do we really give ourselves that recovery/rest/break/relaxation time...?

This is now on your TLA can now finally have a relaxing massage to end or start your week. The TLA Fitness Studio has now a specially designed sports therapy and massage area which is fully equipped to treat/fix/relax/tape and relieve your muscles. Pollyanna is TLA's resident Sports Therapist and Masseur. Bringing a world of knowledge and experience along with her. Pollyanna has treated many TLA clients so far and has received first class feedback. 
Bookings are available by emailing directly to 'This email address is being protected from spambots. You need JavaScript enabled to view it.' or text/call 07988 899427.

TLA Membership offer: All treatments booked before 20th November 2017 will receive a 10% discount off your first massage or treatment.




Introducing Jim Thorn

Jim is the most recent TLA instructor and brings a world of knowledge and experience to the TLA team. A through and through explorer. Jim is a former Royal Marine, having served across the globe in various roles.

He has a BSc degree in Sports Science 1990-1994 and has completed Rowing Instructors courses, Royal Marines Military Ski and PTI courses to name just a few. Jim has a highly sought-after skill set which is often hard to come by!




Sunningwell Traffic Warning:

Please note the centre of Sunningwell is due for some major roadworks over the next few weeks - along Sunningwell Road, from Dark Lane right along to the The flowing Well will be access only for residents during that time. So access to The TLA Studio will not be possible from the Wootton Road / Long Furlong direction. Please plan a few minutes extra when heading to The TLA Studio.


Stay tuned for next weeks newsletter

Into the Wild with TLA in the Pyrenees!

Have a great week!
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Autumn training tips.... / New Pilates class starting 6th November / TLA Christmas Dinner

Autumn training tips....

Autumn is upon us, but don't be SAD and don't let your training fall with the leaves! Below are TLA's 3 Autumn Kit Tips to put a smile on your face and give you a good excuse to go any buy yourself some training goodies!

The daylight is becoming noticeably shorter so please be aware of this when you’re out and about training on your own! I have seen numerous runners and cyclists the past 3-4 weeks with nil visibility - NOT cool. High vis + lights are a very good/safe idea.

Three Autumn Kit Tips:

1. Check out your Autumn/Winter wardrobe
Is all last years kit still fine? Or does it need one or two additions? If you are new to bootcamps or outdoor training and want to keep them going through the autumn and winter months, as it gets cooler in the mornings and evenings, you will need to put on an extra layer. Layers can always be secured in the instructor's  vehicle during TLA classes (TLA Bootcamps).

2. Remember the accessories
On colder mornings or evenings, those first few minutes when you get out of the door are when you will feel the chill. Lightweight hat and gloves will help you cope with this particularly if your hands end up on frozen ground!

3. Are you visible? Head torches for Sunningwell Bootcamp please!
With the shortening days, just make sure you are safe. There are so many hi-vis tops and jackets out there so don't think you'll be looking silly by wearing one and also head torches to help you see and be seen. TLA's Sunningwell Bootcamp always requires you to bring along a head torch, please don't forget it!


New Pilates class starting 6th November 2017 at 10:05am

Absolutely correct, our super Pilates instructor Pollyanna will be starting a second Pure Pilates class on Monday 6th November at 10:05am. Class location will be Sunningwell Village Hall, Sunningwell Village. The class will cater for Beginners and Intermediate standards and is open to all ages.
Signing up is very important, like all our TLA classes, as we do have a maximum number. Please email: This email address is being protected from spambots. You need JavaScript enabled to view it. to book and secure you place for this exciting new class.

Friday 8th December at 7pm
@ The Bear & Ragged Staff, Cumnor

Please email 
This email address is being protected from spambots. You need JavaScript enabled to view it. to book on
& give your menu choices 


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TLA's September Courses and a few August Reminders

NEW for the September Term 2017

HIT Pilates - Thursdays 18:15pm @ TLA Studio

HIT Pilates is an energy backed session with a fusion of high intensity training and Pilates. It is a fun and different way to develop stamina, cardio and strength in a group training environment. HIT Pilates will be led by Pollyanna and was formerly Core Strength run by Tom. Interest for this class has been developing over the past few weeks and we are expecting a full class. We will be operating HIT Pilates throughout the school terms with a likely extension that we will be continuing throughout the school holidays also. For all information, please email This email address is being protected from spambots. You need JavaScript enabled to view it.

September Courses Timetable

Please click on the course title below to view further details on the TLA Fitness Timetable

Pure Pilates starts on Monday 4th September 9:30am @ Sunningwell Village Hall

School Run Bootcamps start on Tuesday 5th September 9:30am @ Wootton & Dry Sandford Community Centre (outdoors) and Thursday 7th September 9:30am @ Sunningwell Village Hall (outdoors)

20:20:20 starts on Wednesday 6th September 9:45am @ TLA Studio

Vinyasa Yoga starts on Wednesday 6th September 19:30pm @ TLA Studio

HIT Pilates (NEW) starts on Thursday 7th September 18:15pm @ TLA Studio

Astanga Yoga starts on Friday 8th September 9:30am @ TLA Studio

TLA Strength Course remain every Saturday 9:15am @ TLA Studio

For further information and to book onto any of the above courses, please email This email address is being protected from spambots. You need JavaScript enabled to view it.


The Water Sports Day will be on SUNDAY 20th AUGUST @ Queensford Lake, Berinsfield OX10 7PQ

A reminder that watersports are from 10am - 1pm to be booked via Steve on 07979 520083

Bring your own picnics.

Families, friends and children all welcome!


A reminder that TLA's Family Summer Bootcamps have started.

There are 5 more remaining in August, every Wednesday morning 10am @ TLA Studio

(Dates: 2nd, 9th, 16th, 23rd, 30th August)

Please email This email address is being protected from spambots. You need JavaScript enabled to view it. to book on.

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Heather: Running the 'Toughest Mudder' 2017

'8 overnight hours of mud and obstacles so tough, so extreme, you'll be trying to remind yourself why you signed up in the first place. Toughest Mudder is the overnight obstacle course designed to push you to your limits. 

We're taking all the mind-numbing terrain, icy water and thick mud that Belvoir Castle has to offer and jamming it into the most intense 5-miles you will come across in 2017. Don't worry about being out there in the early hours of the morning, just concentrate on navigating through a course intent on separating the tough from the toughest' -

'That seems like a good idea, shall we do it? - yeah, why not!' - these were the words we were wondering if we were going to regret when my friend and I signed up for Europe's Toughest Mudder - a new race in the Tough Mudder series, starting at midnight, ending at 8am the following morning - you have 8 hours go go round the 5 mile course as many times as you can. Sounded like great fun!

The format is simple, you have a 5 mile course with around 20 obstacles that get opened up through the night, you can come back into the 'pit area' at the end of each lap to refuel, rest, change or whatever you need before heading out again. Rinse and repeat through the night.

I have done obstacle races in the past, in the depths of Winter, so thought that this couldn't be too bad. We researched kit, training, nutrition and came into the race feeling pretty prepared and with a goal distance in mind. Training had gone well, weights, bodyweight, high intensity circuits, sprints, running and a ton of pull ups - lots and lots of pull ups!



Carbo loading started 3 days out with a nutrition plan provided by Helen Money Nutrition and this stood us in good stead throughout the whole race - never once did we feel energy levels dropping or the dreaded 'wall'.

Initially I had been quite worried about the whole starting at midnight and being up all night thing, as I don't do very well being tired, but the atmosphere was more than enough to keep us wide awake. The start was very exciting, around 700 competitors, head torches and strobes shining all waiting for the off, but not before the rousing pre-race talk which got everyone going. Midnight on the dot and we all head off on the first 'sprint lap' - minimal obstacles open apart from the ditches, and mud pits - this is designed to thin the field out and spread everyone out - this worked brilliantly, because throughout the whole race, we didn't queue once.

The obstacles range from the mad (plunging into a container full of icy water - topped up regularly with ice cubes) - this is fun for the third time at 3 in the morning!! - to the ridiculous - trying to feed a metal pole through a hole to collect a band without touching the sides otherwise you receive a hefty jolt of electricity (this happened to me more than once!!!).

A lot of climbing over things and up things, this is where the pull ups came into their own, not once did my upper body strength fail me. Only one obstacle got the better of me and that was one where you have to jump out into space (around 4 metres up) - grab a trapeze type of handle, swing out over the water to grab a rope and shimmy down - I have to admit I am very scared of heights and couldn't make the jump! - I had to scramble down into the water and swim across, then run the obligatory penalty lap carrying a sandbag - definitely something I need to work on!

Our only low point was on our 3rd lap, around 3-5 in the morning, muscles started to seize up and cramp, we had to walk and then got cold - but after a bit of time in the pit area, clean dry clothes and a good stretch, we went out on our fourth and last lap and had a flyer - finishing on a real high.

We managed 20 miles but had hoped for 25. The thing that let us down was a lack of long runs - something we will make sure doesn't happen next time - yes, that is right, next time - we are already signed up :-).

It was an amazing event - running through the night, in the dark and then the dawn arriving was incredible - strangely the time actually flew by and I can't wait for next year.


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May Newsletter

We hope you have all had a great Bank Holiday weekend.

This is a short newsletter to say that all TLA's summer classes & courses are back in full swing so please check out our TLA Timetable for all the information.

Also some Exciting news for the Summer Strength course: TLA's popular Saturday morning strength classes will be starting again on Saturday 13th May at 09:15

We are going to be taking a new direction with this next 8 week block moving to more strongman style training.  This will include some super fun strength training such as tyre flips, sled drags and farmers walks and incorporating various lifting techniques amongst other things. TLA has the best facility for allowing the indoor/outdoor training style with it's excellent Studio space as well as it's own 7 acre woodland to play with for much of the training.

A few spaces have become available for this next 8 week strength block, so if you are interested in improving your strength, coordination, power and speed, please get in touch with Heather to book on, This email address is being protected from spambots. You need JavaScript enabled to view it..

Classes will be around 45mins - 1 hour long, and start at 9:15am each week at the TLA Studio.  The block is £85 for 8 weeks and is suitable for all abilities. The Strength courses run throughout the year and we do offer a cheaper membership option if you wanted to joined on a regular basis. 

If you want to try something a bit different, and mix up your training, get in touch. See you Saturday 13th May.

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Quick links

TLA Studio

Our HQ is based in Sunningwell, Oxon. The TLA studio runs regular classes daily, take a look at our membership options to find one that suits you!

Get in touch

If you would like to get in touch to talk about any of TLA fitnesses services then please use one of the below methods:

  This email address is being protected from spambots. You need JavaScript enabled to view it.
  +44 (0)7554 400 401