Core PT Fitness

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Core PT Fitness

Performance coaching, Personal Training, and Programming. Athlete competing in various disciplines.

08/04/2026

“Surround yourself with the best people you can find, delegate authority, and don’t interfere...” — Ronald Reagan

You are the sum of the people you surround yourself with.

Passing on all my knowledge and training mindset on to Sophie Grimbleby and Danny Uscroft-Mould is a pleasure but they are also helping me stay hungrier then ever to help push my own boundaries still.

6 x 1k descending @ HQ The CORE Gym

3:49
3:46
3:42
3:35
3:28
3:16

Hamstring pain? Past caring.

10 weeks till worlds will deal with it after 🫡.

Core Strength | Premium Equipment & Gym Designs
The CORE Gym

06/04/2026

All you read on social media these days is the need to be more “relatable”.

The need to showcase “reality”.

The need to post everytime you couldn’t be arsed to do something “but did it anyways”.

The need to not focus on motivation but to focus on discipline.

😴 💤 🥱

What if some people just aren’t relatable?

What if you tried getting round someone(s) mindset who was completely different to the norm?

What if you got around someone(s) thought process which was totally different to yours and taught you to just stop talking and start doing.

To create a new “normal” for you.

All of a sudden your not relatable either 🤷‍♂️.

It’s just a thought.

31/03/2026

Whilst dealing with my hamstring tendinopathy here’s what I have done to maintain my overall fitness using the ergs:

1. Threshold and VO2 max work on the bike.

2. Low cadence, high dampener bike work combined with strength endurance pieces. Eg 10 mins bike into strongman style exercises for 90 minutes.

3. Mixed modal tempo work across all the ergs in the same workout. Most people will struggle to maintain tempo on single ergs, especially the ski and row, not down to aerobic capacity limitations but to muscular fatigue - there muscular dominant movements.

5. Vo2 max efforts on the row and ski.

To make sure I knew my desired intensity, I worked to a % of my FTP on the bike and did some benchmark testing for the ergs and worked off that.

When you train with the top sports and exercise scientists you can maximise your training without doing or thinking more.

Nobody wouldn’t want better outcomes and results without having to put any more time or effort in.

Don’t tell me otherwise.

It’s what we do when training our athletes and clients.

29/03/2026

I’m the strongest I’ve ever been.

But I’m carrying too much muscle for my fitness goals.

After this block I’ll be dialling the strength back a bit, dropping some KGs and getting fit.

Man I miss running and just the feeling of being incredibly fit.

Muscle is cool.

But being seriously fit is cooler IMO.

One is a lot easier then the other from my experience.

I’m into my 20th year of training and I love the process and manipulating my body just as much as I did when I started.

It’s why our coaching systems work, because many of them I’ve tried, tested and learnt using my own body and thousands of individuals.

Build muscle, lose body fat, gain weight, get fit, run fast, run far, do events, be elite, start on your fitness journey, recover from injury the list goes on, and we do it all.

22/03/2026

90 days till my last dance as an elite athlete.

The journey over the last 20 years has been amazing, representing my country in 2 sports, world championship level racing, a fun semi pro career across different sports, various hybrid functional fitness goals and narrowly missing out on Ironman World Champs.

But my body is starting to say no to the training that’s required to compete with the best athletes in the world.

It’s been some ride 🙏.

This prep has never really got started due to the fact that I can’t run but we’re still going to arrive in Sweden giving it the best shot possible.

Some great memories but time to write some new chapters away from the competition floor 😊

16/03/2026

Amazing weekend with team core in Glasgow.

We had first timers, PBs and everything in between.

Whether they were a gym member from , coached athlete or brand ambassador for they continue to do the brand proud. Not just in getting better, but the types of people they are. The way they get behind each other is next level.

On a personal level, 1:02:59 (+2 min Pen for shooting through the wrong arch 🫣). Not my best not my worst. Felt fine throughout, but this hamstring is just such a limiter both in training and racing. If I put my running times from last year in the mix I’m in and around the hour which I think is a fair reflection of where I could be at at the minute.

It’s now 10 weeks since having symptoms started and it’s known to take 16-24 weeks to fully get better. Theres positive signs as it’s certainly less severe and the strength work on it will increase in the next block.

14 weeks till worlds 🥴🥴

09/03/2026

Happy birthday to my Mum.

Everyone’s biggest cheerleader and supporter.

The one who reinforces to me everyday “you will find a way son”.

She taught us how to be driven, to chase your dreams, but most importantly she taught us to raise others up not drag them down.

We love you , thanks for everything 💙

05/03/2026

Thomas turns 4.

4 years ago Thomas you made our tribe complete.

In those 4 years boy have you tested me 🤣, but most importantly you have made me a better father.

Your unique, daring, tenacious, funny and fiercely competitive and I ❤️ you for that.

01/03/2026

Week 4/20 Hyrox World Champs Prep ✅

That’s the first block done, lots of aerobic base work and building some max strength.

Have managed to include some races as part of the training / rehab which fee finished the week at North Lincs Half with lots of athletes, members and some of the new Athlete Ambassadors.

One huge negative has been this hamstring injury which still persists quite aggressively. But I have to remind myself that 5 weeks ago I couldn’t jog longer then 30 mins without the pain going over 6/10 and although which a fair amount of pain, I can now run aerobically for nearly 90 mins.

One thing that’s become fairly obvious is I’ll be keeping all my runs below 60 mins and anything over that will be mixed modal or bike.

I really need to do my best to get some intensity in the next block with 4 months till worlds.

Be interesting to see how I go in Hyrox Glasgow in 2 weeks 🫣🫣🫣.

A great birthday weekend 😃.

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South Cave

Website

http://www.coreptfitness.co.uk/

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