About
Fit, Strong & Healthy is a structured strength and conditioning programme for adults aged 45+ who want to move better, feel stronger, and stay active for the long term.
This is not a gym membership. It’s not a bootcamp. And it’s not random workouts.
It’s proper coaching, small group training, and a clear plan, delivered in a supportive and professional environment.
Who We Work With
Most people who come to Fit, Strong & Healthy are not looking to “get shredded” or chase fitness trends.
They want to:
- Feel stronger and more capable in everyday life
- Reduce ongoing aches, stiffness, or niggles
- Improve balance, mobility, and confidence
- Train in a way that feels sensible, safe, and sustainable
- Be coached, not left guessing
You don’t need to be fit already.
You don’t need gym experience.
You just need to be ready to look after your health properly.
Why Training Needs to Change After 45
As we get older, the way our body responds to training changes.
Muscle mass, strength, bone density, balance, and recovery all require more attention than they did in our 20s and 30s. High-intensity classes and generic gym programmes often stop working or start causing problems.
That’s why Fit, Strong & Healthy focuses on:
- Building and maintaining strength
- Improving movement quality and control
- Developing resilience and confidence
- Supporting long-term health, not short-term exhaustion
Everything we do is planned, coached, and progressed with longevity in mind.
How the Programme Works
Training takes place in small, semi-private groups, with a maximum of six people per session.
This allows us to coach properly, give individual attention, and make adjustments where needed.
Your programme includes:
Up to two coached sessions per week
Structured strength and movement training
Progressions tailored to your ability and goals
Ongoing coaching, support, and accountability
A calm, welcoming training environment
You will always know what you are doing, why you are doing it, and how it fits into the bigger picture.
They have been by my side for over five years, supporting me consistently with my fitness goals, and I genuinely wouldn’t be where I am today without them. They are the perfect balance of friendly yet firm—outstanding strength and conditioning coaches with big hearts and industry-leading knowledge.
Through honest accountability, intelligent programmes they have developed for me, and real care, they’ve moulded me into someone who is genuinely positive and confident about training. Since working with them, I’ve lost over three stone, gained muscle like a 25 year old, and now at 51 years old I’m still able to compete competitively in my sports alongside people 20 years younger than me.
What truly sets Rob and Sam apart is their adaptability and professionalism. When I’ve been injured, they haven’t just paused my progress—they’ve adapted my training so I can still move forward safely toward my long-term goals. Their nutritional knowledge is outstanding, and they don’t dictate—they coach you into sustainable, positive habits that actually stick.
I trust them implicitly and respect them completely—and that respect has only grown from watching how they work with others I’ve trained alongside for years. Their sensitivity, enthusiasm, and professionalism create an atmosphere that is genuinely inclusive and supportive, full of encouragement, shared effort, laughter, and real care for one another.
As a team, they are clear leaders in strength and conditioning. They know the research, they stay at the forefront of their field, and yet their personal touch is unmatched. Every youngster and, in my case men in middle age, or approaching, should be on their books—the value for money is exceptional.
Health is wealth, and more people deserve to know about Rob, Sam, and the incredible work they do.
Progress – My original target was 75kg, but I reached 70kg, losing a total of 15kg, while also making major strength gains. I’ve achieved a level I never thought possible.
Feel – I feel much healthier, cleaner, and significantly fitter. My main sport is Enduro mountain biking, and I’ve noticed a big improvement in endurance, strength, and agility. I feel more capable on the bike every time I ride.
Changed – You think you know how to lose weight and eat healthily, but this was a real eye-opener. It’s been a proper education—something that can be maintained and repeated long term.
Programme – The programme is well structured, with changes every four weeks to maintain progress. It’s clearly personalised and tailored to my current fitness level and future goals.
Recommend – 100% recommended.
What You Can Expect Over Time
Everyone’s journey is different, but people commonly notice:
- Improved strength and confidence with movement
- Less stiffness and fewer recurring niggles
- Better balance and coordination
- Increased energy and resilience
- Greater trust in their body again
The aim is not to push you to your limits every session.
The aim is to help you feel capable, confident, and physically prepared for life.
Coaching & Environment
Fit, Strong & Healthy is led by experienced strength and conditioning coaches based in Cornwall.
We work with adults who value:
- Quality coaching
- Clear structure
- A supportive atmosphere
- Long-term results over quick fixes
As we continue to build our library of case studies and testimonials, this page will reflect the real people who train with us and the changes they’ve made.
Membership & Pricing
Fit, Strong & Healthy is £217 per month.
This includes:
- Up to two coached sessions per week
- Small group training (maximum six people)
- Ongoing programme progression
- Coaching support and accountability
There are no long contracts.
We simply ask that you commit properly while you are with us.
Real Results at FSH
Name: Clare Jones
Age: 66
Programme: Fit Strong Healthy
Member since: 2024
“I feel like I’ve found a younger version of myself again.”
Before joining Fit Strong Healthy, Clare felt like her body was slowly closing doors on her.
At 66, she was dealing with permanent back ache and long-standing ankle issues from a previous injury. Lifting anything heavy came with consequences, and everyday tasks were starting to feel risky rather than routine. Gardening, carrying shopping, and keeping up with her grandchildren felt harder than they should.
Like many people at this stage of life, Clare worried that this was simply “what getting older looks like”.
Clare didn’t want quick fixes or extremes. She wanted to feel capable again, without fear of making things worse.
What reassured her was the way Fit Strong Healthy approached things from day one. Time was taken to understand her body, with no assumptions made based on age. The focus was on safety, confidence, and long-term progress.
Rather than being pushed into a generic programme, Clare felt listened to and supported from the outset.
Before any training began, Clare was fully assessed so we could build the right plan for her.
Our process included:
– Screening movement, strength, and stability
– Reviewing injury history and medical considerations
– Understanding her weekly routine and lifestyle
– Talking through her personal goals and concerns
From there, we built a twice-weekly strength training programme that met Clare exactly where she was.
The focus was on:
– Progressive strength training introduced gradually
– Improving joint stability, particularly through the ankle
– Reducing back strain through better movement and strength
– Increasing confidence alongside physical capacity
– Keeping everything realistic, enjoyable, and sustainable
Alongside training, Clare was supported with clear, sensible nutrition guidance. No fad diets, no restriction, and no cutting out foods she enjoys. Just practical changes she could maintain long term.
Physically:
– 9kg weight loss, reaching a weight she thought belonged only to her younger years
– No more back ache
– No ongoing ankle issues
– Significantly increased strength and stability
Clare can now carry heavy watering cans, dig and work in the garden, and keep up with her grandchildren without worrying about her body letting her down.
Beyond the gym:
– Renewed confidence in what her body can do
– A stronger connection to movement rather than fear of it
– Consistency that has lasted years, not weeks
– A genuine enjoyment of training and routine
After more than two and a half years of consistent training, evolving programmes, ongoing conversations, and proper coaching, Clare hasn’t just improved, she has thrived.
She now openly says she has no intention of ever leaving the programme, as it has become a vital part of her life and long-term health.
Is This Right For You?
Fit, Strong & Healthy is a good fit if you want:
- Up to two coached sessions per week
- Small group training (maximum six people)
- Ongoing programme progression
- Coaching support and accountability
It may not be the right fit if you are looking for fast results with minimal input or a high-energy bootcamp environment.
Next Steps
The best way to get started is a short conversation.
We’ll talk through: Your goals, Your training history, Any injuries or concerns, Whether the programme is the right fit for you.
From there, we can guide you on the next steps.
Phone
ROB: 07947 766848
SAM: 07540 491013
childtochampionuk@gmail.com
Final Note
Starting something new can feel daunting, especially if past experiences with gyms or fitness haven’t been great.
Our role is to meet you where you are and help you move forward with confidence.
No pressure.
No judgement.
Just good coaching.