Another action-packed weekend for Team Training UK members, with some stellar performances across a range of events! Whether it was smashing times in Hyrox or conquering tough fell races, the team showed up and showed out. Here’s a quick roundup of all the action:
What a weekend it was for our girls as they competed in Hyrox Warsaw for the first time. The event took place in the stunning stadium of Warsaw, and the team did an incredible job representing Team Training UK.
Emily ‘Red’ Hollands tackled Hyrox Pro, posting an impressive 1:30:30, especially considering her recent injury. It’s a testament to her resilience and dedication!
Liv Thompson came through with a fantastic 1:29:06, setting a new personal best.
Angela Gilchrist is getting ever closer to her sub-90-minute goal, finishing with a strong 1:30:53.
Magnificent times all round, and we couldn’t be prouder of how the team represented us in Poland!
Hyrox Sharjah
Meanwhile, Kris Ellis took on the Hyrox challenge in Sharjah, UAE, continuing to make waves internationally. Training with his surrogate gym, KO8 Fitness, while living and working in Dubai, Kris smashed it with a solid time of 1:26:43.
We can’t wait to have Kris back this summer and look forward to seeing him back in action with the team!
Lee Hubert took on the Llangollen Fell Race (Short) this weekend, a tough and technical race with steep ascents and tricky descents. Having already completed the longer 17-mile version in the past, Lee opted for the 10-mile race this time and set a great benchmark time of 1:39:26. Given the challenging nature of the terrain, this 10-mile race will likely be Lee’s go-to choice in the future, and we’re excited to see him improve on this time in the years to come.
Several members took part in the Tatton 10k, and it was another round of impressive performances from the Team. The fitness classes and regular training at Team Training UK are clearly paying off as our members continue to improve and hit new goals. Here’s how they finished:
Erin Carson – 49:57
Laura ‘Blue‘ Ellison – 51:27
Sami Newton – 51:48
You can be sure these runners will be back for more next year and aiming to better their times!
Every weekend, our incredible members are competing or taking on exciting new challenges. Whether you’re tackling a Hyrox event, a fell race, or a 10k, being a part of Team Training UK means you’re constantly growing stronger and pushing your limits. If this sounds like the way you want to spend your weekends, get in touch and join us today!
https://www.teamtraininguk.com/wp-content/uploads/2025/04/Hyrox-Warsaw-Stadium.jpeg12001600Team Adminhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngTeam Admin2025-04-14 11:52:362025-04-17 10:21:11Team Training UK – Round Up of Sport for the Weekend
On Saturday, March 29, 2025, Team Training UK proudly hosted its second Driathlon event, following the remarkable success of the inaugural competition. The atmosphere was electric, with participants and supporters alike gathering to witness and partake in this unique fitness challenge.
The event was expertly emceed by Paul Connor, whose dynamic commentary kept the energy levels high throughout the day. His engaging presence added an extra layer of excitement, ensuring that both athletes and spectators remained motivated and entertained.
Team Training UK members delivered outstanding performances, securing multiple podium finishes and personal bests. The determination and resilience were evident on the faces of all participants, with expressions of both exertion and elation captured in numerous photographs.
Notable achievements from Team Training UK competitors include:
Paul Connor: Achieved 1st place with an impressive 1,227 calories burned.
Helen Shaw: Secured 1st place by burning 859 calories.
Liv Thompson: Earned 2nd place in her category with 769 calories.
Gaynor Beckett: Took 1st place in her category, burning 773 calories.
Danny Salmon & Matt Bochenski: Achieved 3rd place in their age category.
Lee Hubert & Tim Caldwell: Finished 2nd in their category.
Edward Cawthorn and Gary Lathem: Participated in their first fitness race, marking significant personal milestones.
The event also welcomed a strong contingent from Dale Mercer PT, whose team members showcased exceptional fitness and sportsmanship. Additionally, fitness racing luminaries Adam Corlett and James Laithwaite, representing ACE Performance, delivered an outstanding performance, recording a season’s best of 1,680 calories.
These remarkable accomplishments are a testament to the dedication and hard work that Team Training UK members consistently demonstrate. The specialized classes offered are meticulously designed to enhance aerobic capacity and overall athletic performance. For those aspiring to elevate their fitness levels and achieve new personal bests, Team Training UK provides the ideal environment to realize those goals.
We extend our heartfelt congratulations to all participants and express our gratitude to everyone who contributed to making this event a resounding success. We eagerly anticipate future competitions and continued excellence from our dedicated athletes.
https://www.teamtraininguk.com/wp-content/uploads/2025/04/Paul-Connor-1.jpeg20481536Team Adminhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngTeam Admin2025-04-07 09:20:462025-04-07 09:26:34Driathlon at Team Training
This past weekend, Team Training UK took a trip to Glasgow to compete in the highly anticipated Hyrox event. Over the course of four action-packed days, our dedicated athletes pushed their limits, set personal bests, and formed new partnerships. It was an unforgettable experience for everyone involved, showcasing the strength, endurance, and camaraderie that define our gym community.
Outstanding Performances and PBs
Our athletes delivered incredible performances, with many achieving personal bests. Here are the finishing times from our team members:
Paul Connor – 1:14:53 (Pro)
Lee Hubert – 1:14:04
Helen Shaw – 1:14:26
Gaynor Beckett – 1:50:00
Fern Connor – 1:13:34
John Winstanley – 1:20:36
Matthew Edwards – 1:06:31
Mike Hamilton – 1:13:08
Jodie Moulding & Ruth Arnold – 1:10:38
Erin Carson & Kate Flanagan – 1:12:44
Each of these times is a testament to the hard work and dedication of our members. From seasoned competitors to new partnerships, every athlete brought their A-game, demonstrating the relentless spirit of Team Training UK.
A Special Encounter
A highlight of the event was Lee and Helen meeting Hyrox legend Hunter McIntyre, a moment that added extra excitement to an already thrilling weekend. Lee also had the opportunity to watch the Elite 15 races on Wednesday evening, capturing some incredible moments of top-tier competition in action.
Looking Ahead to Barcelona
With Glasgow now behind us, our focus shifts to the next big challenge—Hyrox Barcelona on April 25. This event promises to be another incredible experience for our team, as we continue to push boundaries and support one another in achieving new milestones.
A huge congratulations to all our members who competed, and a big thank you to everyone who supported the team. Let’s keep the momentum going as we prepare for the next challenge!
Hyrox Glasgow fitness racing Lauren Weeks Hunter McIntyre Michael Sandbach Jake Dearden Team Spirit.
https://www.teamtraininguk.com/wp-content/uploads/2025/03/Hyrox-Glasgow-53.jpeg8001200Team Adminhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngTeam Admin2025-03-21 14:49:132025-03-21 16:05:41Team Training Takes on Hyrox Glasgow
PRESS RELEASE : Global Fitness competition HYROX partner with Team Training UK
Northwich, Cheshire: Team Training UK announce a new partnership with HYROX, the global fitness competition with UK events in Birmingham, London, Manchester & Glasgow. This partnership will help Cheshire locals thinking of entering HYROX, to have tailored competition training to have them competing at the highest levels in their chosen competition.
Managing Director of Team Training UK, Paul Connor explains, “We have always been passionate about helping our members to compete in sporting events. We know that competing tends to produce the aesthetic goals our clients are looking for, whilst changing the narrative away from losing weight to getting stronger, fitter and faster.”
“We were excited to learn about the HYROX fitness competitions because they give the gym community a place to measure fitness across 9 disciplines from event to event. We have 10 members competing in Birmingham HYROX in 4 weeks and 20 entered into HYROX Manchester in January 2023. Members range in age from 25 – 59, and all now have the fitness levels needed, thanks to our training programme, to compete in the singles competitions within their age categories.”
Paul Connor continues, “The HYROX competition is about strength, endurance and cardiovascular fitness, which are the pillars around which I based the Team Training Programme when I designed it in 2020. All of our members, since taking on this new challenge, have achieved a significant new level of fitness, gained confidence and I am so excited to see how the TEAM exceed their expectations of themselves on their first race day in October”
Team Training UK was started in 2020 by Paul Connor from Paul Connor Health & Fitness. Team Training UK is a private gym facility specialising in small group personal training in an encouraging and friendly environment. Monthly memberships allow members to attend as many weekly sessions as they want, and give complete flexibility with no advance booking required. The sessions combine the highest level of strength and muscle building exercises with exceptional cardio vascular training.
HYROX is a global fitness race for Every Body. Participants from all around the world compete in the exact same format. The race starts with a 1 km run, followed by 1 functional movement, which repeats 8 times, taking place in large indoor venues, creating a unique stadium like atmosphere for all participants.
https://www.teamtraininguk.com/wp-content/uploads/2022/09/299534992_1959257400927405_1150155362287747225_n.jpeg17851904paulconnorhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngpaulconnor2022-09-16 14:55:032022-09-16 15:12:26Team Training Gym, Northwich, becomes Cheshire’s first & only HYROX official gym partner
Team Training Gym Northwich, Cheshire. Team Training UK have launched The Hundred Club, a new twice weekly group personal training initiative aimed specifically at those over 65. The Hundred Club is designed for those aged 65+ who are in good health and want to continue their independence and quality of life.
The Hundred Club offers a private Northwich gym setting for groups of 8 – 10 men and women to socialise and meet new friends whilst increasing strength and cardiovascular fitness and having fun.
Paul Connor, Managing Director of Team Training UK and Paul Connor Health and Fitness explained,
“My recent research into health-span and longevity has been staggering. The evidence that exercising 5 – 6 times per week, and in particular incorporating regular strength training into that routine, will change the health of your last 10 years of life is significant and unquestionable.”
Paul continued, “My research also proved that it is never too late to start building muscle and strength. So, I wanted to design a program where the over 65’s could build their strength and resilience to enhance their health-span, whilst getting them together in a fun and social environment. Loneliness is another huge factor of poor quality of life for the older generation. The Hundred Club is the perfect place to meet new people and learn new skills whilst keeping your body and mind functioning to its full potential.”
Features and benefits of the training programme at The Hundred Club include.
Improved thinking and learning skills
Meeting new people and having fun twice per week.
Strength training to develop stronger bones and help with fat loss.
Gaining better balance and more muscle mass can reduce your risk of falls.
The Hundred Club is available now priced at £95 per month for 2 sessions per week. The sessions take place on Tuesdays and Thursdays at 12pm. For more information on The Hundred Club, visit https://teams.paymonthlysite.co.uk/the-hundred-club/
Team Training UK was started in 2020 by Paul Connor from Paul Connor Health & Fitness. Team Training UK is a private gym facility specialising in small group personal training in an encouraging and friendly environment. Monthly memberships allow members to attend as many weekly sessions as they want, and give complete flexibility with no advance booking required. The sessions combine the highest level of strength and muscle building exercises with exceptional cardio vascular training. Team Training UK is also a HYROX affiliated gym.
https://www.teamtraininguk.com/wp-content/uploads/2022/09/2.png645646paulconnorhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngpaulconnor2022-09-14 16:02:112022-09-16 15:12:58Team Training Gym Northwich launch strength and mobility training for the over 65’s
As we start our first ever twice weekly group personal training program for the over 65’s, we wanted to “start with why,” and explain some life changing benefits that we will be working for during this now permanent twice weekly class.
There are many people who find themselves overweight and slipping into old age far too quickly as they hit 65. Many are happy to sit with the stereotypes that the ageing number label them with, rather than making up their own rules about what they want to be doing in their 70’s and 80’s.
The truth is that the earlier that you start looking after your body and mind the more choices you are going to have about what you are able to do, and your quality of life in your last 10 years.
If you are healthy weight, with great cardio fitness and lean muscle mass, and eat a healthy nutritionally balanced diet, limit alcohol and sleep great, then rest assured the future is statistically very bright indeed.
It is however, never too late to start. This article explores how building muscle, and strength training will improve your quality of life and how even in your 60’s, 70’s and 80’s you can still make great progress and gains to your future life and health span.
Why build muscle?
As we age our muscle mass naturally decreases and unfortunately body fat percentage is likely to increase to replace the lean muscle that you have lost. By engaging in regular strength training you will help to preserve your lean muscle mass and keep your strength in your 60’s, 70’s and 80’s when you will need it the most.
Strength training has so many benefits at every age but here are some really important ones as you get over 65.
Strength training helps to develop stronger bones:
6 out of 10 people who break a hip never regain their former level of independence. Studies have shown that strength training plays a role in slowing bone loss and has even been proven to build bone. Activities that stress bones can remind bone forming cells to do their job. This form of resistance training targets the bones of the hips, spine and wrists which are often the most likely to fracture with a fall. Strong muscles lead to strong bones, and strong bones minimise fractures due to osteoporosis.
Strength training helps with fat loss:
Maintaining a healthy body weight is proven to help reduce the risks of Cancer, Type 2 Diabetes, Cardiovascular disease, Alzheimer’s, and Strokes. Couple a healthy weight with the unquestionable benefits of exercise on mental health and cognitive function and you will be bouncing into your 80’s.
The doctors advice is to “lose weight.’ But if getting the number on the scales “correct’ means the loss of the majority of your muscle then please remember that being a skinny sack of skin is not going to help you when you fall over. Losing visceral body fat is the really important goal. This is the hidden fat stored deep inside the belly and even wrapped around your liver and intestines.
By building muscle through training with weights, you will keep your metabolism functioning at the best rate for your age. This is because your body uses more energy when you are at rest the more muscle that you have. The more energy you are burning the easier it is to maintain your optimum body weight, whilst still being able to eat plenty of nutritious food.
The holy grail of not storing excess fuel as fat, is to get to grips with eating the exact amount of food needed for your daily expenditure. If you eat too much it is stored as fat. The more you move the more you get to eat. The more muscle you have the more you get to eat. The better your metabolism is working the more you get to eat. If you want to eat more and not store it as fat then you need to do something about it.
Strength training will enhance your quality of life by:
Protecting your joints from injury
Giving you better balance which may reduce your risk of falling
Giving you more confidence to be independent for longer
Reducing signs and symptoms of arthritis, back pain, obesity, heart disease, depression & diabetes.
Improving your thinking and learning skills
Can you still build muscle over the age of 65?
Certainly losing muscle mass as we age is well documented. After the age of 60 lean muscle mass decreases significantly, and the knock on effect of this is huge. The increase in falls, increased insulin resistance, and a loss of bone density is the perfect cocktail for a very poor final chapter of life.
Why do you lose your muscle in the first place?
The reasons for the decrease of muscle as ageing occurs involves a lack of nutrients, specifically the 9 essential amino acids, and a decrease in physical activity.
The 9 essential amino acids are involved in so many crucial bodily functions. From helping to absorb nutrients, fuelling the immune system, growing new tissue, energy production and repairing and rejuvenating your muscles.
Meat, poultry, eggs, dairy, and fish contain all 9 essential amino acids needed for minimising your muscle loss. This means they are ‘complete’ sources of protein. Soy and pea protein are also plant-based complete protein sources. A food containing all 9 essential amino acids is called a complete protein.
Nuts, seeds, beans, peas, and whole grains are excellent sources of protein but only form a complete protein when they are consumed together.
Can you get your muscle back if you are over 65?
It would make sense then, to increase muscle building activity, in combination with an increased consumption of the 9 essential amino acids in enough quantity to grow new tissue, and repair and rejuvenate your muscles as you work on them. But is it that simple as you get older?
Yes it is– you can still build muscle and strength in your 70’s and 80’s:
“Physical activity, especially resistance training, is unequivocally beneficial for elderly patients with regards to enhancing muscle mass and strength (Fiatarone et al., 1990; Dibble et al., 2006; Peterson et al., 2011; Drummond et al., 2012). A recent review found that when progressive resistance training (PRT) is performed 2–3 times a week at a high intensity, it results in improved physical function and strength (Liu and Latham, 2009). The frequency and duration of resistance exercise in elderly are recommended at 2–4 times per week on alternating days and lasting 30–60 min each; 1–3 sets of 8–15 reps at 80% of one-rep maximum strength, with a monthly progressive adjustment (American College of Sports Medicine Position Stand, 1998; Law et al., 2016).”
Another study comparing master athletes in their 70’s and 80’s, with a group of men of the same ages who had never exercised, showed surprising results. Both groups performed the same exercises for the same time with the assumption that the master athlete group would have the better capacity to build muscle due to their lifelong exercise habits. The untrained older men amazingly showed the same muscle gains thereby proving that it is never too late to start strength training to build muscle.
Conclusion:
Building muscle over the age of 65 is still very achievable. With regular, consistent strength training sessions, combined with the intake of all 9 essential amino acids on a daily basis, it is highly likely that even in the older years muscle will still be grown. The benefits of increased muscle mass in old age will significantly improve health in numerous ways, many documented above. Therefore building muscle in your older years is not only still possible – but if you currently have limited muscle mass, it is going to be one of the biggest factors to helping you maintain your quality of life and continue your independence into your 80’s and beyond.
https://www.teamtraininguk.com/wp-content/uploads/2022/09/Group-M-D-3.jpeg6161171paulconnorhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngpaulconnor2022-09-07 13:09:282022-09-07 13:31:50Over 65? You can still build muscle well into your 70’s and the benefits are remarkable
Eating healthy food long term can be a challenge for most people. With this in mind, it’s important not to feel guilty for eating fatty food as this can enable an unhealthy relationship with food. At the other end of the spectrum, restricting yourself too much or not eating enough calories will only push you to binge eat. The ultimate end goal is to create a healthy relationship with food so you can feel good within your everyday life. There are tips you can incorporate which helps you consume a more balanced diet, so you are absorbing the nutrients your body needs.
Eat the right amount of protein, greens and carbohydrates
It’s simple. If you don’t eat enough of each food group, you will either feel hungry all the time or sluggish, or a combination of both. This then pushes you to eat even worse. While eating right will help you to create your dream figure, the feeling, energy and health benefits that coincide with this naturally far outweighs “the look”. The balanced plate rule is a concept that dieticians and nutritionists explain as something we should look at when we meal plan or plate up our food. One quarter of your plate should be carbohydrates, one quarter should be lean protein and one half should be non-starchy vegetables. Healthy fats and dairy can also be added to your diet too, such as a blueberry protein smoothie with peanut butter in it, or a pita bread with chicken, salad and edam cheese.
Eat multiple small meals throughout the day
Starving your body or simply being really busy and not eating enough can be extremely bad for your body. Not eating enough can be just as bad as overeating. Not only can undereating cause fatigue and other health issues, but it can then make your body feel the need to only binge eat carby and fatty food when you get the chance. Due to your body being in starvation mode, it will want to consume anything that will instantly fill them up and cure their craving. It’s instead recommended to have 5-6 meals a day to prevent your metabolism from slowing down. Ensure you also learn the minimum amount of calories your body should be eating and stick to this.
Allow exceptions and try find healthy alternatives for your cravings
The all or nothing approach can have contradictory effects. Because you are trying to cut certain foods and foods you enjoy altogether, it can result in it being extremely difficult to follow a nutritious diet. When the mind constantly thinks of what it can’t have, well, it wants it more. We want what we can’t have – that’s human nature. You should allow yourself to have the foods you enjoy but within a balanced diet. You can also have these meals more frequently but with healthier alternatives. Do you research and find meals that have less calories than the usual treat meals but give you a similar fulfillment. You’d be surprised at what you can find. When you start to have your cravings, incorporate these meals into your plan.
The Author:
Olivia Fairhurst is a content manager for The Uniform Centre, an online uniform shop stocking workwear and work clothes in NZ.
https://www.teamtraininguk.com/wp-content/uploads/2022/07/spencer-davis-vJsj-hgOEG0-unsplash.jpeg427640paulconnorhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngpaulconnor2022-07-25 08:36:212022-09-07 12:59:23How to be consistent with your nutrition
We all know that we should be exercising regularly and eating healthy foods, but sometimes it can be hard to find the motivation to do so. In this article, we’ll explore some of the benefits of making fitness a priority over the age of 40. You may be surprised at how much better you feel – both physically and mentally after just a few months of beginning daily exercise.
Why is your fitness so important as you turn 40?
Making fitness a priority over the age of 40 has many benefits. It can help improve your overall health, reduce stress levels, and improve your mood.
Exercise is especially important as you age since it can help prevent conditions such as obesity, heart disease, stroke, and diabetes. It can also help reduce the risk of falls and fractures.
Making fitness a priority will require some changes in your lifestyle. You may need to set aside time each day for exercise, and you may need to make changes to your diet. However, these changes are worth it when you consider the many benefits of a healthy lifestyle.
What should you do if you have never exercised and you want to start at 40?
Despite what you may have heard, it is never too late to start exercising and reaping the many benefits that come with it. In fact, starting to exercise at age 40 can actually help improve your overall health and quality of life.
Here are some of the benefits that you can enjoy by making fitness a priority over the age of 40:
– improved cardiovascular health
– stronger bones and muscles
– better joint health
– increased flexibility
– improved balance and coordination
– improved mental health
– better sleep quality
If you have never exercised before, starting at age 40 is a great time to begin. You can start by doing simple exercises at home, and walking or swimming. Once you are comfortable with those, you can try more challenging exercises, such as running or weightlifting and working with a personal trainer. It is important to find an exercise routine that works for you and that you can stick with long-term.
Making fitness a priority in your 40’s can have many benefits. Here are just some of the benefits that you can expect:
1. Improved Mental Health
Exercise can improve your mental health and well-being. It has been shown to reduce stress and anxiety levels, and it can also improve your cognitive function.
2. Increased Strength and Endurance
Exercise can increase your strength and endurance. It can also help to reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes.
3. Increased Flexibility and Mobility
Exercise can help to increase your flexibility and mobility. This can allow you to participate in activities that you formerly could not do, such as climbing stairs or walking up hills.
4. Reduced Risk of developing Obesity or Diabetes
Exercise can help to reduce the risk of developing obesity or diabetes. Exercise has been shown to be an effective way to lose weight, and it has also been shown to lower the risk of developing diabetes.
Will exercise help me to live longer?
A study published in the American Journal of Medicine found that people over the age of 40 who exercised had a lower risk of death than those who did not exercise.
The study looked at data from over 2 million people who were aged 40 to 75 years old. They found that people who exercised had a 20% lower risk of death, regardless of their age, weight, or smoking habits.
The benefits of exercise go beyond preventing death. Exercise has been shown to improve your mood, reduce inflammation, and increase lifespan.
Can you begin exercise if you are over 40 and really overweight?
When it comes to getting fit, people over 40 have a few things going for them. First, they tend to have more time available for exercise. Second, they often have more experience with exercising – they may have been exercising regularly since their younger years! Finally, they’re generally more motivated than younger people to take care of their bodies.
If you’re over 40 and really overweight, don’t be discouraged! There are still plenty of benefits to be had by making fitness a top priority in your life. Just start small – start by making a commitment to exercise for 30 minutes each day and see how that goes and maybe start with walking or sitting on a stationary bike. You may be surprised at just how good you feel after a month or two of consistent exercise! When you are feeling stronger mentally then taking the plunge to work in private with a really experienced personal trainer may be the next step in getting back to fitness. Do remember if you are really overweight or have been ill recently to consult your doctor before undertaking a new exercise regime.
Conclusion
As we reach our 40s, it can be easy to let our fitness levels slip as other areas of our lives take centre stage. However, making fitness a priority does not have to mean ditching all else in order for us to get in shape; there are plenty of benefits that come with keeping up regular exercise habits into our late 40s and beyond. Not only will we look and feel better, but we will also reduce the risk of developing chronic diseases down the road. So what are you waiting for? Make fitness your new mantra and see how great you feel on the inside and out! Maybe even come to see us at our kickstart back to fitness course.
https://www.teamtraininguk.com/wp-content/uploads/2022/06/Screenshot-2022-06-15-at-14.25.32.png15283054paulconnorhttps://www.teamtraininguk.com/wp-content/uploads/2022/11/TeamTraining-Logo-2Line-300x85.pngpaulconnor2022-06-15 13:18:452022-06-16 06:19:55What are the benefits of making fitness a priority over the age of 40?
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