The System for Results
TSR was my turning point. After stress and gradual weight gain left me dealing with dizziness and exhaustion, I knew I had to put my health first. TSR’s 12 week course gave me exactly what I needed — simple guidance, genuine support, and a community that truly cares.
I’ve lost 15kg, lowered my blood pressure, eased back pain, and feel vibrant and confident again. I’m wearing clothes I’d tucked away for years!”
- Siân
Structured 12-Week Onboarding:
Three distinct 4-week training cycles.
Weekly Coach Check-ins:
Dedicated accountability and expert guidance.
Individualised Programmes:
A plan built for your body, schedule, and goals.
Your 12-Week Onboarding:
A Framework for Measurable Results
Your January Membership Plus journey begins with a structured 12-week onboarding. This is a focused, coached process designed to deliver a specific, measurable result. Over three distinct 4-week cycles, we build your bespoke programme, layer in accountability, and adapt to your progress in real time. It’s the same system that has helped us guide hundreds of Londoners to achieve their goals in the last three years.
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This isn’t just training; it’s a performance framework built for professionals who value efficiency and expect a return on their investment.
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Investment: £1,340 upfront for the 12-week onboarding. Following successful completion, you can roll onto the Membership Plus programme at £428 every 4 weeks. A £250 deposit, which is credited towards your onboarding fee, secures your spot.
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How It Works: Your Path to Progress
Our method is systematic, removing guesswork and ensuring every action has a purpose.
Step 1: Consultation & Goal Setting
We start with a detailed consultation to define your 12-week objective, understand your schedule, and establish your baselines.
Step 2: Personalised Programming
Your coach builds your first 4-week training cycle. Your programme is yours alone, designed for your goal, and accessible via our app.
Step 3: Coached Execution & Weekly Check-ins
You train on the gym floor with constant access to our coaching team. Each week, you have a dedicated check-in with your personal coach for accountability and adjustments.
Step 4: Review, Adapt & Progress
At the end of each 4-week cycle, we review your progress against clear metrics, adapt your next programme, and set new targets.
What You Can Expect in 12 Weeks
This is a partnership with a clear outcome. By the end of your onboarding, you will have:​
Goals
Achieved a significant, measurable improvement in your primary goal (e.g., strength benchmarks, body composition changes).
Confidence
Mastered the technique and execution of the key lifts in your programme, training with confidence and autonomy.
Sustainability
Established a sustainable training rhythm that fits seamlessly into your life.
Nutritional Clarity
Gained clarity on your nutritional strategy, with actionable habits to support your performance.
Coaching Team
Built a strong, collaborative relationship with your coach, who understands how to get the best from you.
December Prep
Included with Deposit
December Prep is a structured, 2-to-3-week training phase designed for busy professionals who value progress. It’s not about intensity; it’s about consistency. We’ll keep you moving and focused through the holidays so your 12-week onboarding in January starts with you already ahead.
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Attendance Targets:
2-day track: Aim for 5 total sessions.
3-day track: Aim for 7 total sessions.
Your December Prep Includes:
This is a partnership with a clear outcome. By the end of your onboarding, you will have:​
A 60-Minute Baseline Session:
A movement screen and strength markers to build your personalised plan.
Your Foundations Programme:
A 2 or 3-day per week plan that builds your confidence in the core lifts.
Expert On-Floor Coaching:
Every session is supported by our coaches to ensure your form is precise.
Weekly Micro Check-ins:
Your dedicated coach provides feedback and adjustments to keep you on track.
The Holiday Nutrition Playbook:
A simple guide to help you enjoy the season without undoing your progress.
Pricing & What’s Included
A transparent, structured investment in your performance. No hidden fees, just a clear path to your results.
Step 1: Secure Your Place
Deposit: £250
Action: Reserves one of just 20 seats and is fully credited toward your onboarding fee.
Benefit: Unlocks your included December Prep programme immediately.
Step 2: 12 Week Onboarding
Investment: £1,340 (Paid upfront, less your £250 deposit).
Includes: Baseline Assessment, 3x 4-Week Personalised Programmes, Unlimited On-Floor Coaching, Weekly Coach Check-ins, Adaptive Nutrition Guidance, and Progress Reviews at weeks 4, 8, and 12.
Value Note: A typical 1-1 PT in London costs ~£100 per session. This programme provides a more comprehensive coaching system for a fraction of the cost.
Step 3: Continue Your Progress (Optional)
Membership Plus: £428 every 4 weeks.
Flexibility: Rolling membership with no minimum term after your initial 12 weeks. Cancel anytime with 30 days notice.
Method + Team
You’re not just buying sessions; you're joining a coached system. We match you with the best-fit coach for your goals, schedule, and personality. On the floor, you're supported by the entire team, ensuring you always have expert guidance available.
Coach Milo
Rehab/Prehab & Event Preparation
Come back stronger—and go further
Milo is our rehab specialist. He bridges the gap between injury and high performance, then takes you beyond: from first pain-free sessions to half, full, and ultra marathons, mountain summits. If you've got an "Out There" goal. Milo is your coach.
Coach Misty
Busy Professionals & Performance Goals
Precision coaching for high-performing schedules
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With a decade in corporate life, Misty understands deadlines, travel, and the pressure to perform. She specialises in helping busy professionals lose fat, build strength, and prepare for events like HYROX—without derailing their week. Expect clear structure, smart progressions, and just enough sassy pressure to keep you accountable.
Coach Conor
Athletic Development & Strength
Build real-world athleticism
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Conor helps athletes and weekend competitors move better, get faster, and get stronger for their sport—basketball, tennis, martial arts, and more. He practices what he coaches, playing basketball weekly, and brings a sharp eye for movement plus progressive strength work that carries onto the court, mat, or field.
Coach Jack
Powerlifting, Strength Goals, Bodybuilding
Science-led strength & practical results
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Jack is our in-house big lifter—obsessed (in a good way) with getting stronger and building muscle while staying lean. Within reason.. he loves a cookie! He pairs science-driven programming with precise coaching to help you push numbers safely and grow where it counts.
Dr Sinead Roberts, PhD
Nutritionist
Working with University of Westminster, Team GB Weightlifting, One Championship Fighters and a host of Private Clients from Corporate CEOs to people just wanting to be a little better. All while putting it to practice with her own endeavours. You are in the best of hands.
We Are A Coaching Team: If your primary coach is away, another team member steps in seamlessly—your plan and progress data are centralised so you are always moving forwards.
FAQ
How is this different from 1-1 personal training?
You get the same level of personalised programming if not more in most cases and coaching expertise, but with greater flexibility. Instead of being tied to one-hour slots, you train on your schedule with our team of coaches available on the floor. The weekly check-ins provide the accountability of 1-1 PT at a more sustainable investment.
What if I miss a week due to travel or illness?
Your programme is designed for real life. Your coach will adjust your training week or provide a travel-friendly workout to ensure you don’t lose momentum. The plan adapts to you.
What kind of results are realistic in 12 weeks?
This depends on your goal and training history. A client focused on strength could add 20-40kg to a key lift. Someone focused on body composition could expect a significant change in measurements and body fat. We set a realistic but ambitious target with you in your initial consultation.
What happens after the 12 weeks?
After completing your onboarding, you have the option to continue with our rolling Membership Plus programme (£428 every 4 weeks) to build on your results. There is no obligation.
Why is the 12-week onboarding paid upfront?
This structure ensures full commitment from both sides. It allows us to dedicate a coach and resources to you for a fixed period with a clear, shared objective: to get you a tangible result.
