McCarthy Fitness and Wellbeing

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McCarthy Fitness and Wellbeing

Personal Trainer based at Halo Gym in Tunbridge Wells offering 1-2-1 and group training This is to help their performance and to mitigate injuries.

Hi, my name is Ollie and I am a strength coach specialising in strength training for runners. I have worked with clients of varied backgrounds and abilities while trying to promote health and fitness as a whole. My degree in Exercise, Health and Nutrition combined with my coaching background has meant I use a unique balance of evidence based nutrition and practical training methods to help clients achieve their goals. If you want to make a positive change in your life to become fitter and healthier then send me a message and we can get started!

22/12/2025

If you are away from a gym over the festive period.

Or just want something a little bit more time efficient.

Here are some tips to get started.

And put the turkey and mince pies to good use.

If you have questions drop me a line.

20/12/2025

Where could you be in 2 years time?

It all starts somewhere.

And often it's the case of being able to string together a consistent run of training.

But where could that take you......

18/12/2025

You can't create the time you don't have.

But you can execute a plan to the best of your ability.

10 minute strength sessions.

30 minute tempo runs.

Or maybe even just a walk.

It all adds up.

And if you are really telling yourself you "don't have time."

Have a look at your screen time a maybe re-evaluate that statement.

16/12/2025

You aren't a robot.

And if you ruthlessly stick to your plan without compromise, you will burn out before you see a hint of progress.

Or pick up injuries faster than you can get over them.

You can glorify the run or the metabolic conditioning session on 4 hours sleep all you want.

But if you're limping around after or barely keeping your eyes open at 3pm, you're potentially doing more harm than good.

Now, I'm all for hard training.

But on the days where you're up all night with your kids, have the week from hell at work or are under the weather.....there has to be some flexibility too.

One session won't make or break training.

Nor will a week of adapting the plan.

Making sure you hit the key sessions you need to progress.

And discard the bits that are less important.

So you can keep things moving forwards.

While still having time for the rest of life too.

A plan is the best case scenario.

So make sure you know what to do when life gets in the way.

14/12/2025

You MOT your car every year right?

So why not do the same for your body.

Stop ignoring the warning signs.

And trying to "just run more" to fix the problems.

Get clarity and confidence in what to do next.

Drop me a message for more info.

13/12/2025

Two leg exercises every runner needs in their arsenal.

Both are suitable for beginners through to pros.

And can be progressed and regressed as needed.

Work for time and count reps.

As you progress you can increase reps/sets/weight/difficulty as needed.

And build bulletproof legs 💥

The hip extensions/knee flexion on the ball is particularly spicy.

Both movement we have been doing variations of and are taken from

12/12/2025

These are the pre-requisites.

You can have never trained before.

Be years out of the game.

Or be twenty years deep into training.

The only things I ask are:

Come in with an open mind.

Be open to hard work.

That's it.

09/12/2025

My goal isn’t to keep you forever.

It’s to give you the tools to become self-sufficient, strong, and sure of your own path.

Dan graduated today and I couldn’t be happier.

06/12/2025

Last weekend was the start of year 4 of the mentorship.

For some 4 years may seem like a long time to be going somewhere to learn.

But the sheer volume and range of information we covered is incredible:

- Callisthenics
- Nutrition and Genetics
- Body transformation
- a variety of strength training methods
- Longevity workout
- Boxing

Not only beginning to understand the role and application of these methods.

But also training them, becoming proficient in them and understanding them on a deeper level.

Something which I feel is becoming a bit of a lost art with coaching.

Last year I felt I got a really good understanding of the upper/lower weights workout after training it continually for 6 months.

This year I am looking forward to taking myself through a transformation while also getting a better understanding of the longevity workout. Alongside a continued focus on callisthenics.

Looking forward to another great year of learning and development.

05/12/2025

How to get epic results.

It’s not rocket science.

1- stop programme hopping every 4 weeks. Stick to a plan for a long period of time.

2- progress said plan.

3- work hard.

Simple.

03/12/2025

Your motivation to train isn’t killing your progress.

Overwhelm is.

Trying to balance a career and home life during the festive period while also training can be a challenge.

Which is only made worse but a lack of structure and understanding of what to drop and what to keep when things get busy.

You tell yourself things will be different this year.

Only to get to January in the same spot as years gone by.

Stopping completely rather than adapting.

Here’s two things you can implement to keep you moving forwards.

1. Easy runs for time- get out the door, sweat and breathe. Use the time you have and just move. Plan it into the week and just get out the door when you have a moment.

2. Short strength circuits- you don’t need an hour to train. You need 15-20 minutes of structure and movement. Pick 3-4 exercises and repeat them with rest as needed.

Repeat these two structures on the busy weeks until you can return to normal training.

Let me know if this helps or you have questions.

Address

Halo Gym, Rock Villa Road
Tunbridge Wells
TN11HA

Website

http://www.mccarthysf.com/

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