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The transcription is a conversation with Taylor Pangeli, founder of TP Fitness, discussing her journey from a corporate job to becoming a personal trainer. Taylor's focus is on empowering women to build strength in body and mind. She shares her transition into fitness, the importance of personalized training, and creating a supportive community for women of all ages and backgrounds. Taylor emphasizes the need for prioritizing self-care and fitness in our busy lives. She highlights the positive impact of fitness on mental and physical well-being. Now, let me just check on your thing, has it got a little red light on it? Yep. Mine? Red amber. Yeah, that's right, yeah. Okay, so today I'm walking through Heartwood with Taylor Pangeli, founder of TP Fitness and a force in the local fitness scene. Taylor's not your average PT, her approach is all about helping women build strength, not just in their bodies, but in their minds and their confidence and their everyday lives. Whether she's coaching in the gym, supporting clients through lifestyle changes or showing up as a coach to the local football team, she brings realness, heart and a fierce belief in what's possible. We'll be talking about the power of personalised training and why fitness feels like something that lifts you, not something that weighs you down. Let's take a stroll. So, hi Taylor. Hi. We're here today with little Nico. Come on Nico. What is he, a Pomeranian? Pomeranian, yeah, pure Pomeranian. He's quite different from a normal Pomeranian. He's not as big. He's super cute. Super cute. It's a shame it's a podcast, because if you can see this little fluffy bundle. In fact, you could follow Nico on his own Instagram, right? Yeah, you can. Yeah, at Nico Rico. He's so cute. He's a cutie. So, you haven't always been a PT, Taylor? No. Tell me, how did you make the transition from your old job into this new business? I graduated from Loughborough. I played football for 15 or so years. Unfortunately, I have a reconstruction on my ankle, so I took a step back from that when I graduated. So, I'm just looking for, not any old job, I guess. I was open to many different grad themes, business kind of focus on, so I did business and dentistry. I studied that. I fell into construction, actually. So, did a graduate scheme for two years, and then stayed with the company for five and a half years. Wow. So, I did my project management qualification through that. Travelled around a lot, worked on site. It was great. Really, really enjoyed it. And then, COVID hit. I always wanted to do my PT course, and actually one of my trainers now, Sarah, she was the first person who introduced me to Michael. Oh, I didn't realise that. So, we've known each other for many years. Yeah. So, my mum had been talking to Sarah about it, and then I contacted the owner of the mentorship course many years before, and then eventually I was like, you know what? I've got time to do it, so why not? It was all online. And during COVID, actually, a lot of my friends were like, can you do some online training? Yeah. Because we're all at home. So, it kind of took off. We had a WhatsApp group, and there was like 20 of us. Oh, brilliant. And every morning, we got on Zoom, and we were just doing my HIIT workout. Wow. All together. I'm glad I didn't know you did. And do you know what? It probably sustained it. So, like, we were the core of us for about six months. Amazing. And it was great. It was so good. And I guess that kind of inspired me, because I was like, well, even though I got injured and stopped playing football, and decided not to go back into it, just in coaching for a bit. But I always said to myself, don't let yourself go. Yeah. Because I thought I'd always been close to it. Yeah. And that was a huge part of my life. So, to go from playing that, like, pretty much full-time to then nothing, I was like, And gym work at uni was, like, one of the kind of really full benefits of working out training with weight. Yeah. It was probably the best I've ever played. Yeah. And I learned so much. Whereas when you're young, you know, you just go running. Yeah. That was effective. Get a cardio. Yeah, exactly. If you didn't have a game, you'd go hill running or something. So, yeah. So, got my qualification. We were lucky enough, well, as part of the course, for being more of like a business than a sports ship. Yeah. They teach you very much how to transition from, like, a corporate world into something of your own. And I hadn't really thought of that at first. I just kind of thought I'd do it on the side, maybe that evening, week, weekend kind of thing. Yeah. So, the place came up where we are now. But I've been used. Your studio in Harpenden. Yeah. Harpenden, yeah. We were really lucky that our friends loved to use it. So, I picked it all out. Very small, like, enough to say four or five times. Bought all the kit, put the flooring down, et cetera. We didn't really have a lot when we started. It's funny when you look at the picture. It is, isn't it? We literally had, like, four or five boxes, some dumbbells. Yeah, actually. Yeah. But we made it work. And then, yeah, literally, when COVID, when gyms were clear in 2021, May 21, we did an open day. I don't know how it made sense. Obviously, before, I did all my socials, websites, thought about the kind of practice we were going to do. Yeah. And then, yeah, then as soon as gyms were open again, that was it. I just launched it. Did an open day. And I was lucky enough to get quite a lot of clients down. And then it just grew from there. And my boss at my old job, I was very open with him. And he was really supportive and just kind of headlocked my work. Because unless you can, you know, do your work and get it done, it's like, I want to support you with what you want to do. I know that you're really passionate about it. So, that was really lucky. And I managed to do that. So, were you doing all this, like, in your own time then? In my own time. Yeah. So, I was working, like, 20 hours. Yeah. On my laptop all the time. Yeah. And then I got home. And travelling still, like, to my other job was concerned. Our patch was, like, Surrey, all the way down to, like, the coast. And I had quite a time in, like, Gatwick, Spalding. So, I would be, like, down there. Then, like, racing back here to get to work. Oh, God. Or before work. So, yeah, I did it for about eight months. And then I realised, it got to a point where I could then take on leave or not. Yeah. And I had to basically choose. Make a decision. Yeah. It was just too much to do both. Yeah. So, I had to go down the TT route. And, yeah, I wouldn't look back. It was the best decision I'd ever made. I'd learnt so much from my corporate job. Yeah. Just in terms of, like, operations. All those cost transferable skills. So many. Yeah. And construction's a very fast-paced environment. It's all about risk and cost. And I was GM, so working within teams and on-site or, you know, about to start on-site. So, yeah, a lot of different skills that I took on board, which was great. And did you have a sort of real clear community who you were hoping to appeal to in mind when you started out? Or did that just grow organically? Yeah. So, ATSME was... Hello. That's all right. A lovely chocolate lab come to see us. You're not sure, Nico? Hello. Morning. Morning. Yeah, so ATSME was one of my biggest inspirations was my mum. Yeah. I trained with my mum quite a few years before, like, in the gym and introduced her to strength training. And even back then, you know, it wasn't really spoken about a lot. Yeah. Particularly with, like, women of her age. She was probably late 40s at the time when I first started going to the gym. And I realised there was this huge market and a huge niche for middle-aged women. I hate that term. Yeah. People like me. Yeah. Who need that support or have maybe never trained before but know that they need to or need to just be introduced to it. Yeah. I mean, that's the thing. A lot of people of my age would never have trained before. Yeah. Certainly not in the way that you are. You're doing it. Right. You might have gone to deporobics class when you were 20. That's exactly it. And my mum was exactly the same. And I'd probably say now, like, 70% to 80% of our new clients are in that position. Right. Never tried much of a weight before. Yeah. Or just, you know, still intimidated by the gym. With my husband's band. Yeah. The gyms are intimidating, whether you know what you're doing or not. Yeah. So, yeah, my market was kind of like, you know, women, mums, you know, working or not. Most of my clients are full-time workers or part-time workers, have kids or not. And this is a very fast-paced life. And they need something that they can do consistently, that's affordable and sustainable, that they'll see results. Yeah. And this is what fits into their life. Definitely. Finding space for that, you know, for fitness and for yourself, actually, you know, that demographic. Yeah. Often find it really difficult to make space for yourself. And that's the biggest challenge. Yeah. I always say to clients like that, it's always fine. We've just got to find it. Yeah. Prioritise. Like, find it in your life, in your day. Yeah. It's not a lot. And actually, most of my clients, you know, obviously, some of them now are retired because they've got more time. Others still have to travel to London. So you sit there in class and, you know, once you embed that into your life, like, A, you enjoy it and you spread that feeling that you get afterwards. And how it makes you feel. And seeing your friends or seeing the same clients that you train with in your class or with a particular trainer, you know. And I think I find once it's worked for most people, that's it. Commit. Yeah. Yeah. And then, actually, life sort of revolves around that. I think if you can get to a point in your life where this is a non-negotiable. Definitely. And everything else can sort of move around it, then you're in a good place. Yeah. But it's making that transition, isn't it, from I'm at the back of the queue to this is a priority for me. Yeah. And I hear that time and time again, like, when I sit with ladies strictly in consultation. It's always the, oh, I've always put myself first. Yeah. You know, or the kids come first. Yeah. Or the work comes first. And I've just never prioritised myself. And it's not surprising, really, that your mental and physical wellbeing suffers because we all have basic human needs that we need to meet for ourselves. Yeah. And so many women in that position are givers. Yeah. And people pleaders. Oh, gosh, yeah. And those needs are very rarely met. So I can imagine that they come to you with not just fitness issues, but perhaps some mindset issues as well. Definitely, yeah. I mean, for a lot of women, just stepping through the door, that's a challenge within itself. Yeah. Or contacting us. And, you know, obviously, they're really emphatic and really sympathise with the struggles that they have. As you say, not just physically or, you know, in any way or, you know, just feel unconfident. Yeah. And also they might have a lot of trauma from, you know, past, like, experiences. Sometimes I can break back from, like, you know, being in school. Really? You know, they've... Bad experiences. Bad experiences. Yeah. Or they just have not set a social goal within themselves. Their mental health is down. Their stress at work is really high. Yeah. And so, yeah, it's not just about kind of, oh, come on, I want to look great. It's going to be really strong. It's like, I'm going to change my lifestyle because right now I feel really low. And I'm not confident in myself at all. Yeah. And it's just a, yeah, it's just a case of sort of holding someone's hand and just sort of saying, look, we've got you. We're going to support you safely. It's not intense. You know, you obviously will see results instantly. But it's not about listening to the amounts of work. Yeah. It's a journey, isn't it? Yeah, exactly. You know, we want to make it enjoyable so clients want to come back. And that's the most important thing. And how does it sort of start for most clients? Do they come in on a one-to-one basis or small groups? What's the sort of normal format? I'd say at the moment now it's probably half and half. Right. So because we've got a program where clients don't have to have had any experience of joining a group class. Yeah. They almost start all together at the same scale. Okay, so coming in. Yeah. So it's essentially what you would do for a one-to-one, but just in like a small group setting. What would that be, like three, four, five, six? Well, we do lots of fours or we do like a class of six. Right. So, but generally like this, that's not always the case. So sometimes it might be half and half. Yeah. So you're almost getting a one-to-one in a small group. You know, we don't cater for anything more than six anyway. Yeah. So people, even if they've got a client who maybe needs extra help or they've got an injury, then they're still, we still have like, it's not too big to be able to cater for that. Or, you know, help that person or give them like specific exercises to do so they don't feel like they're being left out or left behind. Yeah. So I think that's one thing that we really pride ourselves on is that we are flexible and like really adaptable in the classes. And you don't need to be a certain level of fitness or have a level of experience in the gym to be able to train with us. You can start out at any level. And we're all experiencing that. I think for me, like I really enjoy that because you see clients grow. Yeah, you must see dramatic changes actually, yeah. Yeah. We only did that first one and you literally couldn't squat. Yeah, you couldn't squat. Yeah, exactly. Like we were listening for an hour and I think eight. Yeah. I stopped and I was like, oh gosh, yeah, I didn't realise. And you are like, you know, and clients don't really see it. Yeah, I suppose it's a gradual change, isn't it? And therefore they're not really necessarily aware. Yeah. They'll be feeling better, but not sure how much progress they've made in such a short space of time. No, no, exactly that. And why is it important for you to sort of be part of the community? I mean, you're St Albans based, you work in Hertfordshire in Hertfording. Yeah. So what's the kind of importance to you of being local? I think there's something else around here as well in Hertfordshire. Yeah. It's quite nice. I guess you'd actually want to know the area. You can see there's a lot of plants and everything. There's a lot of beech groves as well. I think, like, what I've found is, because I get told so much about it, and we're always talking about events happening or, you know, like, things going on in the club. It's quite nice because you're imagining that and you can sort of share that with people. Oh my God, my parents told me about that. Yeah. You know, I always feel like I'm giving advice or sharing, like, the information. You're like the systems advisor. Yeah. I'm always telling people, or my parents always tell me about things, and people love that because they're like, oh, yeah. Yeah. They don't have any recommendations for, you know, going out to brunch or, you know, going to a different club. Just sharing nutritional advice and training advice as well, you know, what works for different people. Definitely, yeah. Like, different things going on. There's always, like, you know, or, like, sharing, like, talks or, yeah, just things that are concerned on, like, around the town. Yeah. And then again, I then support, I try and support, like, the businesses as much as I can. Yeah. So, I appreciate how important it is to support, like, locals. So, to share that with clients is, like, really important as well, like, to me. And presumably, you've got quite a few local business owners coming to you as well. Yeah, we do, yeah. It's a bit difficult. Yeah, definitely. And, you know, I like to show my face around town, so I can learn, like, a little bit as well. Yeah. And not just, you know, go to the same place, like, every day. It's a bit different every shop, but we're quite lucky because we've got the yard opposite us. Yeah. And we've created a really good, like, relationship with them. Is that one of your favourites? That's one of my favourites, yeah. It's easy just to pop over. Yeah. Quick coffee. But, yeah, it's nice to go to other kind of, you know, spammy ones. There's a few of the, like, original businesses in town, whether it's just for a coffee or just go for lunch. And we're lucky because you can just walk into town and wonder what the objects are. Yeah. I bet you walk everywhere though, don't you? I've tried. You probably walked to the Albans as a kid. I've tried, yeah. Yeah. I think because Albans is so busy now. Yeah. And what about your community of trainers? Because you've obviously, you know, it was you, and then it was you and. How many of you? There's six of us now. So it's grown massively. And then we've got Kayleigh who works behind the scenes too. And she connects at Albans days. All the trainers, most of them are local. But I think I've just said Connect Connection here. His girlfriend was hoping he was born and bred. So that was a connection through school. Right. And she saw an ad and then told him about it and he's like, stop asking. Ah, okay. So yeah. So yeah, but most of us are local or kind of near Albans. And how do you kind of create that community feel with your team? Like what, do you have team away days and team events and things? Yeah, so we try and do like, we catch up on a monthly basis as a team. We try and do like team events. Actually one thing we need to work on is a paddle session. Paddle boarding? No, paddle tennis. Oh, okay. I was going to say that. Oh, right. But yeah, it's quite hard because it's quite a fast paced job and we're all really busy at different times. To get everyone together is always quite a challenge. But because we kind of set our monthly team meeting to do CPD meetings. So like when, for example, when myself came in to do that. And it's not just necessarily around training, but for us it's also like mindset. Yeah. Or dealing with like certain situations with clients. Or going to other local businesses is also great as well. So we've got a good relationship with Oxford Medical, for example. Yeah. And we all go down there and use the choir therapy and red light therapy, which is great. But I think it's really important to keep that team camaraderie. Particularly when as like two teams, when we're in and out at different times. Yeah, it can be quite isolating maybe. It can be. You're always working with people, but not necessarily with you guys in the team. Yeah, exactly. So I really try and catch up with them on a monthly basis. Like weekly and I would say like the practice together team on a monthly basis. And we do like quiet events. So that helps because it encourages them to talk to their clients and say, you know, we've got a charity event coming up. You know, are you guys getting involved? Lots of things like that. Yeah. So I think everyone's lives are pretty busy as well. Yeah, that's it. It's nice to always have, you know, something going on. Other Euros coming up. I speak States, which is nice. Oh, brilliant. Yeah, so we've got a charity for tonight coming up, which is cool as well. So I think creating that community for me is like a massive priority for clients. You know, people don't feel intimidated. They're trained with like-minded people all the time. I mean, a lot of my ladies speak to me like I've made really good friends. Just from training with different ladies. Like, good morning. Like in their sessions. Okay, right, so they're becoming a little community themselves, yeah. Yeah, exactly. Or they go walking together. And that's really nice. Oh, absolutely. It's lovely to see them all, you know, walking together or catching a laugh. Yeah, staring at each other. Isn't it catching each other's cake? Yeah. Like you do. No. No, we're just about to think about, you know, like, we're not here to go to extremes. Yeah. I just want my clients to... It's something that works with your life, isn't it? And allows you to have a better, healthier lifestyle, but still enjoy all those fun things. It's really nice. Yeah, exactly. But they're all very... Well, I say to my clients, you know, you're still in that top 25% of people who, you know, consistently train or exercise every week. Yeah. And, you know, not many people... I'd love to build up an interview in half a year and, like, question everything. Yeah. How often do you show up? Yeah, and, yeah, I think... Why is it so important for women of that age to be strengthening? Well, I think because, particularly in your 40s, you're obviously hitting that primary causal phase. And for women, when they're going through the main cause, which is, you know, unfortunately, partial oxidation, have to go. Yeah. It can be tough and, you know, it's important that you keep your muscle mass really high because we tend to lose external stressors in our bodies with the hormone change during the menopause. So, we have to almost find that from somewhere else. Yeah. So, shape training comes into that. And you're at higher risk of osteoporosis as well. So, you have to make sure that, you know, your shape training keeps your bones strong too. And the more muscle mass you have, essentially, it's protecting your whole body. Yeah. So, you're protecting yourself from heart disease, from, you know, bone density issues, from other risks as well. But, yeah, just having muscle mass is just so important. I think people see muscle as, like, an external thing. Yeah. And it's, like, it is part of you. Like, I would say that it protects you from, you think of that, I see it as, like, an internal layer. Yes. And the more that you have of it, you know, the more that you're protected from so many things. I think when you feel physically strong as well, you feel mentally strong. You do. You feel more resilient and able to cope with the stresses of life. Yes, exactly. And, yeah, we all know that movement and exercise is vital for longevity, generally. Nico? I think he might be. No, roll in. Sorry. No. Come on, cheeky. Keep going. Pass the poo. No. Nearly. Yeah, sorry. Sorry, we were talking about mental resilience as well. Yeah, mental resilience. And, like, if you speak to a lot of holistic doctors or men of course, and they're like, anything, like any other issue that you have, health-related issues, they're always like, you know, address what you can control first. Yeah. So, address your diet, you know, are you eating a good diet, are you keeping your sugar levels down, are you keeping your alcohol levels down, you know, because they all create stress and they all create so much inflammation. Yeah. And that only can get worse in men of course, so you're just tightening that. And then also, you know, are you moving? You know, like, that is a non-negotiable, always say to my clients, like, you know, movement is just part of what you do each day. Yeah, yeah. It's only going to, you know, keep you living longer. The majority of people that live in their 90s, 80s, are probably always on some form of exercise. Yeah. And, you know, isn't it just 10 minutes walk a day? Walking to the shops if you can, carrying your shopping and those basic things that are exercise, strength, exercise in themselves. It just happens in your mind, and I think one of the biggest, well, why a lot of women suffer with high symptoms in men of course, and it's down to stress. Yeah. It really packs it in. Yeah. And so I've seen some of these medical reports and actually when the stress levels are really high, then everything else will just get worse. Yes. Like inflammation will be worse, your feet will be worse, you will gain a lot more weight because your body is just holding on to stress. Stress. Yeah, exactly. I think it feels like the last thing you want to do is find time to go to the gym and work out, which is hard. Yeah, it is hard to begin with, right? It's not, you know, it doesn't come easy and obviously it gets better, it gets easier when you start to feel the benefits and you're motivated to go. Yes. But it's that first step, and then maybe the first few times that you show up. Yeah. You know, just keeping that commitment is the hardest bit, but it really is worth it. Oh, definitely. And I think it's just keeping that consistency. I think a lot of my clients say to me, like, no, you don't have to train every single day but you guys are, it's that awareness, like, you're aware of what you're eating, you're aware that you need to be eating a lot more protein in your diet, and that's another thing why, you know, women simply need to be doing strength training, but also eating a really good diet because you build muscle, you know, you've got to eat those right macros and keep your sugar levels down, keep your alcohol levels down. It's always a knock-on effect, and I always say to my clients, like, it's 80-20, you know, try and, 80% of the time, try and be as consistent as you can, you know, with your exercise, with your diet, and that 20%, you know, you've always got that in you. Got it. Have fun. Have a bit of chocolate. Yeah. But I think even if, like, you know, if I can't come in and have a bad week, it's not like, they're not kind of like, you know, it's not it, they're like, I know, I've got to get back on it. Yeah. I'm aware of it, where I think actually a lot of people just go, they don't even know what it is, they're just like. I think it's a classic mentality, which is, when I see this in my hypnotherapy clients, is if something's gone wrong, or they've fallen off the wagon, in inverted commas, whatever it is they're trying to achieve, sometimes there's a mentality of, I've got it, you know, I've broken it now, so I might as well just cave in. Cave in, yeah. And resisting that, and just saying, that was yesterday, today's a new day. Definitely. There's no impact, you know, I'll just start again. Yeah. And I think if you can get into that mindset, then it's okay to have, as you say, those 20%, they're not wrong, they're not mistakes, they're not failures. Exactly. They're actually part of the plan. Yeah, definitely. And if you can keep the volume at 80%, it's a bit low. Yeah. Doing a lot better than, you know, the majority of people. And so what would you say your community, your clients, see the biggest sort of change in themselves? Where do you think that change comes? I generally think it's confidence. Yeah, okay. Most of them, I mean, low self-esteem, low confidence. And I think it's confidence in, you know, doing the actual training as well. Yeah. You know, like, a lot of, it takes a bit of skill to be able to teach people that they can do it. Yeah. And confidence around, say, like, feeling unsafe, or feel like they're going to hurt themselves. Mm-hmm. But confidence around listening, but also just like, when I see, when I walk through the door, say, a few months ago, they look different. Yeah. Yeah. Yeah. Morning. Morning. Morning. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. 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