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TLA Tom!

A little bit about me.

Tom Alden

Tom Alden

A former Royal Marine, Tom has experienced many operational tours around the world including Afghanistan, Pakistan, United Arab Emirates, Norway, Kuwait and Iraq. Following his resignation from the Marines in 2004, Tom travelled around South East Asia to fulfil his passion for diving and spent time climbing in the Himalayas.


On his return to the UK in 2008, Tom saw an opportunity to use the skills he had acquired from his time in the Marines and completed his diploma in Personal Training & Nutrition. He recognised the benefits of exercising outdoors and went on to form TLA Fitness. Tom now dedicates his time to helping individuals achieve their training and fitness goals through the use of outdoor training sessions, personal training and circuit classes.


In 2013, Tom formed the TLA Tri Club offering triathlon specific training and the TLA Studio offering a variety of indoor classes such as kettlebells, yoga, spin, boxing and TRX suspension training. was opened completing the TLA training portfolio. With more classes being added month on month, the sky really is the limit for Tom and the TLA Fitness brand!

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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 tom@tlafitness.com

 

 

 

 

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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.
 
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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'! 


 
DON'T FORGET TLA BBQ 9TH SEPTEMBER 13:30

Tickets on sale now.

PLEASE DO EMAIL heather@tlafitness.com

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 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 pollyanna@tlafitness.com 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!
 
b2ap3_thumbnail_fullsizeoutput_aa6.jpg


 

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 heather@tlafitness.com to book on.

 

 

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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: heather@tlafitness.com 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! 

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.
YES, KEEP ME UPDATED
Good Luck, enjoy the weather and we look forwards to seeing you very soon, hopefully on the water!
 
 
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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.
 

NEW CLASS

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 'pollyanna@tlafitness.com' 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.  
https://www.facebook.com/groups/997212400296977/


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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! Yep...it'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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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:


PILATES

  • 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

YOGA

  • 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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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 'tom@tlafitness.com'

     
NEXT UP!

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!


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 'tom@tlafitness.com' and I will keep you posted.

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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: tony@tlafitness.com. 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 doorstep...you 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 'pollyanna@tlafitness.com' 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.

Enjoy!

 


 



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!

Read more...

 

 



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....

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: heather@tlafitness.com to book and secure you place for this exciting new class.


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

Please email 
heather@tlafitness.com to book on
& give your menu choices 

VIEW THE FESTIVE MENU.

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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 heather@tlafitness.com
 



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 heather@tlafitness.com
 

 

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 heather@tlafitness.com to book on.

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'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!

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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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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, email Heather.

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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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 'tom@tlafitness.com' 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 Email TLA
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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.
 

PILATES CLASSES


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
 

YOGA CLASSES


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

STRENGTH COURSES


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 heather@tlafitness.com 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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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 heather@tlafitness.com or by clicking HERE 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 mail@thefoxinn.pub 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


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: pollyanna@tlafitness.com



 



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 tom@tlafitness.com 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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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: mail@thefoxinn.pub  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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Latest news

October News

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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