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March Newsletter

Pyrenees Multi-Activity Fitness Weekend

TLA - An email you've all been waiting for and a package in which we are so excited to bring you......

I'm gathering interest on who would be up for a 4 day, 3 night (Fri-Mon) fitness holiday this coming September (date TBC - possibly looking at 3rd weekend in September) to the beautiful Pyrenees in the south of France, based at the picturesque Chateau de Gere!

Cost would be £439 per person + flights

The weekend would consist of Kayak Training, Rock Climbing + Abseiling, Tyrolean Bridge (River Crossing) & Hill Running. The final day will consist of an adventure Race made up of all the above disciplines.

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 we will keep you posted.


March Offer

OK, so not often does TLA Fitness deliver you a cracking offer!  This March and for the whole of March we are offering a FREE month of Bootcamp classes for any existing TLA member.

The conditions: Introduce a friend or family member or perhaps a neighbour or work colleague to TLA's Bootcamps and upon their 3 month anniversary of having joined the TLA Fitness membership you will receive a FREE month's worth of TLA Bootcamp classes!

As you know, we love commitment as we know this is what people get results from and that's why we are asking your new joiner to stick around to see & feel the benefits of getting outside and feeling great, not to mention becoming part of our fantastic TLA community.

New joiners will just need to fill out the TLA Health Questionnaire by visiting the home page and then in the comments section just writing 'March's refer a friend offer and then the name of the TLA member'

YOGA @ The TLA Studio

Emma’s Vinyasa Flow classes blend traditional Ashtanga yoga postures into fluid, diverse sequences, synchronised with the breath. This connection between movement and breath, as you move from one pose to the next, creates a flowing dance-like sequence that varies from week to week. No two classes are the same. The sessions are exciting and dynamic, while retaining the focus on full, deep Ujjahi breathing. Emma provides modified postures so that beginners and more advanced students can enjoy each class to their full potential. Health benefits of Emma’s yoga include: 
  •  increased flexibility
  •  fitter, toned body
  •  improved blood circulation
  •  a calmer mind
TLA's Yoga classes are held on:
  • Wednesday evenings @ 19:30-20:45 - 4 spaces remaining
  • Friday mornings @ 09:30-10:45 - Full, waiting list active
Please view the TLA Fitness timetable for further details. For bookings please contact This email address is being protected from spambots. You need JavaScript enabled to view it.
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What's coming up in the 2017 TLA Calendar

What's coming up in the 2017 TLA Calendar


TLA's Termly Classes Re-start from Monday 9th January.

A new school term starts on Monday 9th January 2017 and all Pilates, Yoga, Strength courses & Core strength classes start back as per below. All classes are progressive and are run term on term. We do only except termly bookings and numbers are limited as per below. ALL TLA classes are suitable for beginners so please do email us your interest and we will get straight back to you with any questions you may have.


Pure Pilates - Monday's at 0930 - 4 spaces available
NEW - Pilates Fusion - Thursday's at 1815 - 3 spaces available
Pilates Stretch - Friday's at 0700 - 3 spaces available


Dynamic Yoga - Wednesday's 1930 - 4 spaces available
Astanga Yoga - Friday's at 0930 - 2 spaces available


Strength Course - Saturday 0900 - 2 spaces available
NEW - Beginners Strength - Saturday 10:30 - 4 spaces available

Please click on each class to read the descriptions for the various TLA classes and courses in 2017.

If you are interested in joining any of the above TLA classes please email This email address is being protected from spambots. You need JavaScript enabled to view it. as soon as possible as they are very likely to fill up.


Christmas Dates + Extra classes!

This year we are doing something a little bit different.  We are putting on a few extra classes before Christmas and in the New Year and giving you a few extra days rest in-between.  All TLA Fitness classes will be as per the TLA timetable up until 25th December (YES - Including 25th!!!)
  • 24th Dec - 08:00 - Cumnor Bootcamp
  • 24th Dec - 08:30 - TLA Kettlebells @ TLA Studio (EXTRA CLASS - 35mins)
  • 25th Dec - 09:00 - Boars Hill Christmas Day Bootcamp! All are welcome - please email Tom to confirm your attendance 
  • 26th Dec 2016 - 2nd Jan 2017 - NO TLA Classes *
  • 3rd Jan - 18:30 Technique Training @ TLA Studio (EXTRA CLASS - 60mins) 
  • 3rd Jan - 20:00 HIIT @ TLA Studio (as per TLA timetable)
  • 4th Jan - All TLA classes return to normal for 2017 *
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NEW Beginners Lifting Course 2017

Welcome to December and the run up to Christmas and more excitingly the run up to 2017! TLA has a couple of exciting emails coming your way over the next few weeks announcing new classes, dates for the Christmas period and a few new plans for TLA in the new year. It has been a great 2016 and we are looking forwards to continuing on all of our current classes, as well as adding on more which will give you more choice and less of an excuse!

Without further ado, let's kick off with this...

NEW Beginners Lifting Course 2017

With the continuing success of the Saturday lifting course, we are pleased to announce that we will be running a four week beginners lifting course in January 2017.

The course will be suitable for those who have not really done any form of weight lifting before, but would be keen to learn and then look to join the regular Strength group.

We will cover the Deadlift, Back Squat, Bench Press and Overhead Press, with a look into other lifts such as the Bent-Over Row, Romanian Deadlift and Bulgarian Split Squat.

Lifting with Barbells is very satisfying and has a huge number of benefits, but it is important to learn the fundamentals of each move so you can do it safely and correctly. This will allow you to progress, gain maximum benefits and stay injury free.

The course will start on Saturday January 7th at 10.30am and continue for 4 weeks. It will be held at the TLA Studio. The beginners lifting course will be held by Heather Grimes level 2 Strength & Conditioning Coach & Personal Trainer.

The course will be limited to 8 people and will cost £45 for the whole four weeks. The first four people to sign up will receive a FREE Studio hand-towel (RRP-£15).

Please contact Heather at This email address is being protected from spambots. You need JavaScript enabled to view it. or by This email address is being protected from spambots. You need JavaScript enabled to view it. to secure your place.

TLA Christmas Party

We are just days away from the TLA Christmas party - 7pm on Saturday 10th December at The Fox on Boars Hill. There are still a few places available so please do get in touch with The Fox Pub if you haven't already put you names down by contacting Zuzi on This email address is being protected from spambots. You need JavaScript enabled to view it. or call 01865 735131.

For those of you who are booked on, please do let the pub know your menu selections.

Please click here to view the X-mas menu
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NEW! - Friday morning Pilates Stretch Class and TLA Christmas Vouchers

NEW! - Friday morning Pilates Stretch Class

Pilates Stretch will be led by Pollyanna, a Sports Therapist with the knowledge, experience and skills to develop a progressive Pilates-stretch-based exercise class. This class will develop your core strength, correct movement patterns, tone and restore balance within your body. The class will be suitable for all standards and there are no requirements to be able to touch your toes! Beginners are very welcome to come along as are those with any previous knowledge of Pilates or Yoga.

Pilates stretch is on Friday mornings at 7am(Sunningwell Village Hall)

£8 per session if you purchase the full block of 6 sessions(£48) or £12 pay as you go.

November: 11th, 18th, 25th
December: 2nd, 9th, 16th 

This gives a total of 6 dates!  

Booking is required by emailing: This email address is being protected from spambots. You need JavaScript enabled to view it.


The Perfect Stocking filler:  TLA Christmas Vouchers

All good things come in small envelopes!!!  Personalise your TLA Christmas Gift from any of our options below.

+ 1:1 Personal Training
+ Pilates or Yoga course(January term)
+ Strength Course(January term)
+ Massage Sports Specific or Full Body Massage
+ Boxing coaching session
+ Any number of TLA Bootcamps or Studio classes
+ TLA Hoodie or Jacket(to be made on receipt of voucher)

All TLA's Private Training & treatments can be operated at The TLA Studio or we can come to you giving even less of an excuse!

Please email This email address is being protected from spambots. You need JavaScript enabled to view it. for all requests and we will get them sent out or delivered in person in time for Christmas.



Women's Boxing - What a great start!!!!! :)

Every Monday morning at 09:30 @ TLA Studio - Please click here to BOOK ON!

 'I thought it was the perfect mix of technique teaching and boxing combination pair work, ending with a hard ‘core' blitz. Never a dull moment and my arms are now aching in all the right places! Wouldn’t expect anything less from Tony.'  - Balvir 

'Thoroughly enjoyed yesterday's fast-paced and varied class. Great start to the week. Having to concentrate on feet and hand coordination totally distracted from the physical exertion and the hour whizzed by. Thanks to Tony for patience and encouragement. Feeling it this morning though!'  - Rachel

I really enjoyed the class. It was fun, energetic, well instructed and a great atmosphere. - Theresa

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Women's only boxing class

Starting Monday 31st October 2016 at 9:30am.

This exciting NEW women's only boxing class will start on Monday's at 09:30 and last for 45minutes. Classes are led by Tony White who has trained some of the best amateur and professional boxers in the UK.  Starting after half term Monday 31st October - with a Spooktacular offer of a FREE trial class (I had to get the pun in there!)! This will be TLA's first women only boxing class and it's at a convenient time right after the school run. Learn to increase your focus, speed, strength and stamina in this motivating and exciting atmosphere. The new TLA women's only boxing class will take new joiners with little or no experience to those who have had some prior experience.  This new class will work on a pay as you go system, offering the flexibility to just turn up and Box!  Please visit the TLA timetable  to book onto the class and for further details. For TLA Studio Members this will be included in your TLA Studio membership.


TLA Christmas party:

Saturday 10th December 2016 @ The Fox Inn, Boars Hill. OK, ok it's early...but in order to be a part of the fantastic night, we need to secure numbers to The Fox by 16th November at the very latest.

It's always a great, fun night and often fully booked, so please contact 'Zuzi' @ The Fox Inn on: This email address is being protected from spambots. You need JavaScript enabled to view it.  or call her on 01865 735131

Please click here to view the X-mas menu

Quick mention for TLA's Bootcamp Members

We are always delighted to accept new joiners to TLA's Bootcamps and of course we do welcome and encourage you to bring along your friend's and family.  If your friend or family are not intending to join TLA or are just visiting then we do have a charge for the classes and this is £10 they must also fill out the health questionnaire which is on the TLA website home page.

Thank you for your understanding on this.
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Vinyasa Flow Yoga - A few spaces left! at TLA Fitness

Vinyasa Flow Yoga - A few spaces left! at TLA Fitness

Starting Wednesday 14th September 2016 at 19:30.


Emma Cheong has practised yoga for over 25 years, and teaches Ashtanga Yoga and Vinyasa Flow. Vinyasa Flow is an exciting and dynamic flow of postures that varies in sequence incorporating a variety of Ashtanga based postures, whilst using the ujjahi breath, in vinyasa flow poses run together and become more dance like.

Ashtanga yoga (made famous by Madonna and Sting) is a progressive series of postures, that follow a certain order and combine mind, breath and movement to create a moving meditation.

Both Ashtanga and Vinyasa Flow have many health benefits including increasing flexibility, improving blood circulation and calming the mind. Both styles are energetic and dynamic, but also have options for beginners. This yoga is best practised on an empty stomach.

This Wednesday night class starts next week at 19:30 meeting at TLA Studio, Sunningwell Village. A superb rural location to practise with the peace and quiet surrounding the TLA Studio. This class is run for 75 minutes and costs just £10 per class if you pre-book the full term (13 dates at £130) we limit numbers to ensure that the Yoga classes are tailored and enjoyable for all of our clients. Don't miss this opportunity.


Please click here to register your interest

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Don't for get this Saturday at 13:00 the TLA Fitness BBQ


Tickets are still available, please contact This email address is being protected from spambots. You need JavaScript enabled to view it. to reserve.
Finally A huge congratulations to the TLA Trojans for paddling their way to the silver medals at this years Dragon Boats event.


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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:

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