Be Athletic - Stay Mobile - Embrace Life

Welcome to Hollow Rock Fitness

James training his client with te battle ropes at Hollow Rock Fitness

James training his client with kettle bell goblet squats at Hollow Rock Fitness

James training his client on the bench press at Hollow Rock Fitness

Hollow Rock Fitness is a Personal Training studio in Riverhead offering PT sessions for individuals or small groups and a variety of group sessions. We are a community made up from people of all ages and all walks of life and we are united by one goal - to improve ourselves! Whether that means strength, fitness, mobility, health, specific sport training, overcoming injury or simply gaining confidence, we can help you to achieve your goals.

Take the first step and get in contact today!

Start Your Journey

James training his client with dumbells at Hollow Rock Fitness

James teaching group session as they d kettle bell swings at Hollow Rock Fitness

James' client training with the tyre and sledge hammer at Hollow Rock Fitness

As you know, this year HRF is marking 5 years of being open by celebrating the ‘5 days of Christmas’. We have organised 5 activities to get involved with during the Christmas period. No more staying in and drinking, let’s get out and be active.
Today we had our first activity, mountain biking in the cold and rain at Bike Park Wales! 🥶🥶🥶 One burst tyre, some malfunctioning breaks and a mild concussion lol, bring on activity number 2! Hope to see you all there!

Start your 2026 journey to better health and fitness now 💪
Get ahead before the January chaos hits — join Hollow Rock this December and get: ✅ 3 free personal training sessions ✅ 3 group sessions to keep you moving and motivated
No fake six-week “transformations” here — just real results built on commitment, consistency, and a team that’s got your back.
Limited to the first five new members only.
#HollowRockFitness #TrainHard #RealResults #NewYearStrong

I miss my full suspension 😭 but I do love a hardtail 💪. Come and give it a try! #Happy Fridays #mountainbikelifestyle #whydowetrain #livelife #hollowrockfitness #fridaychallenge

Come and give it a go before they take it down! Live life and have fun. This is why we train! 💪😂 #sun’s out #happyfriday #hollowrockfitness #challenge #fitness #ninjawarrior #riverhead #fitnesschallenges

🌊 We swapped dumbbells for paddles and hit the river at Tonbridge Park this weekend — kids squealing, dogs zooming, kayaks wobbling, and more splash than style 💦 Picnics, belly laughs, and good vibes. 💪🐾🍉
#HollowRockOnTheWater #StrongerTogether #KayakChaos #ParkLifeVibes #FitFam

Client testimonial to be proud of 💪.
“When I started training with James back in March 2024, I had a bulging disc which led to severe back pain. I couldn’t really walk long distances or sit/stand a long time without my back hurting a lot. In the sessions with James, we did a a lot of exercises to improve the back, with great result. After a few months, I could even start running short distances again. It went so well that I set myself a goal in September to run my first marathon, in Stockholm in May 2025. James put together a training plan and we started focussing on further improving and strengthening the back. I managed to complete the marathon in 3.43 and without even hurting my back. I would have really not thought 1.5 years ago that I would manage to go back to running again, let alone complete a marathon. I’m truly grateful that James helped me with the exercises to fix my back, helped me get in shape, put together the 29-weeks training plan and being a fantastic coach in the run up to the marathon.” - Luuk

“At 60, David Hall is proving that age is just a number! 💪 His training at Hollow Rock Fitness has seriously boosted his core, shoulder, and glute strength, plus enhanced his ball speed. 🏌️‍♂️ The best part? It’s not only helping his game, but he’s having fun and feeling better every session. Big shoutout to James for not just shaping his fitness, but also his West of Scotland diet! 🥗🏋️‍♂️ #HollowRockFitness #SportsSpecificTraining #StrongerThanEver #AgeIsJustANumber #FitnessJourney”

“Training during pregnancy was a challenging yet empowering experience, as it helped me stay strong and connected with my body while preparing for the arrival of my baby.

Returning to training just five weeks after giving birth feels incredibly uplifting for my mental health, as it provides a much-needed boost of energy and a sense of personal accomplishment. 🌟👶
And as a bonus, James is babysitting while I do squats 🤭💪🏻” - Mathilde & Olivia

🔥76 Years Strong & Unstoppable
Barbra shattered all expectations after her knee operation. She walked out of hospital 3 hours post-surgery, leaving doctors speechless. Their verdict? Her dedication to training made the impossible, possible. #unstoppable #noexcuses #gymhero

A fresh lick of paint and the studio is back in business! #SevenoaksGym 💅

Ready to challenge yourself this year?
Can you complete a line, or the whole card of our 25 for ‘25 challenge?
#25for25
#fitnesschallenges #2025goals #gymgoals #newyearsresolution

Exercise of the week

Cossack squat

The Cossack Squat and its variations are great ways to build flexibility in the hips and ankles, stretch the adductors and even help correct imbalances in your posture in the squat while adding strength to your movement.

A mark of any good PT is the ability to adapt an exercise to suit any ability.

You’ll see here that my heel is raised as I lack flexibility in my ankle. If leg strength were an issue the whole foot can be raised (for example using a bench) so that you keep the stretch but much less leg strength is required. If balance is an issue then holding on to a TRX can help.

Exercise of the week 🦍💥Gorilla Rows are a great Bent-Over-Row exercise variation that target the muscles of the upper back, including the lats, rhomboids, and trapezius, as well as the shoulders and biceps. Plus working explosive 🧨 power ,
Heart ❤️
While supporting through the hamstrings and glutes ,

A very fun 🤩 exercise if you include the required sound effects! #gorillarows

They’re coming #Holidays #ChristmasGym #fitness

-5 air temperature 🥶. 5 degree water❄️. Night time cold water dip🏊. Best night sleep.

Adventures with the Hollow Rock crew, conquering fears and reaching new heights, from leaping off a 10m waterfall to climbing a mountain with a small child on your back. Proud of this team #beastmode #climbing #waterfalljumping #conquering #fitfam

Chasing new heights #climberslife #climbing #calanques

Scouting for new spots in the south of France 🇫🇷, working up to a 24 meter jump 😱🩲 #Jump #explore #calanques #Fitfam #HollowRock

Meet Barbra, 76, smashing her Bank Holiday on the new Freak Athlete bench #Goals #bankhokiday #personaltraining #freakathlete

A short break to the Lake District 🌲. Whether you’re hitting the trails, conquering the peaks, or simply soaking in the stunning views, remember to keep active and enjoy the fresh air.

Celebrating her 90th this year , Lizzie, decided 8 months ago she wanted to do something about her weight and wellbeing. Through hard work and dedication, we couldn’t be prouder of her success in her goals of maintaining independence and staying mobile 🫡. #Transformation #Results #90 #weightloss #beforeafter

Pauline, 90, builds a fort to enjoy tea & protein brownie while waiting for her husband to finish training

🧘‍♀️ New Class Alert! 🧘‍♂️

Join our new mat-based Pilates class! Unwind every Tuesday evening at 20:30 and Saturday evening at 17:30 for a session focused on strength, flexibility, and mindfulness.

🌟 Perfect for all levels
🌟 Improve core strength and posture
🌟 Relax and unwind after a long week #pilates #sevenoaks

Rene joined Hollow Rock Fitness after a severe back injury that caused weakness and numbness for 14 months in her left leg. Yesterday she completed the London Marathon in 4:45! Congrats Rene, we are all proud!

Embracing the grind, Pierre feeling the power in every press #BenchPress #StrengthWithin #FotnessJoyrney

Perfect form, strong mindset, and a squat that speaks louder than words, smashing it @___corinne___________ . 💪 #SquatGoals #Strength

Looking back to one of last year’s adventure trips in Tenby.

A great long weekend kayaking and coasteering with @tenbyadventure.

Eating fresh, good quality meat on an open fire purchased from @becksbay camping shop.

We also did quad-biking🤪🤪🤪 and our own improvised cliff decent and jump! Wow, this was possibly the highlight of the trip!

The whole weekend was fun and full of laughs and excitement, all in a beautiful setting.

#ThrowbackThursday #FitFam #Advenutes #Kayaking #Quadbikes

Never let your guard down.
Surprisingly James didn’t get a punch in the face.

*Alan's Journey to Strength and Confidence*

🌟 One year ago, an 11-year-old boy named Alan walked into our gym with a unique challenge. Born without a thumb on his right hand and with a weaker, shorter arm, Alan faced more hurdles than most. But that's where his incredible journey began.

💪 Meet Alan, our young champion, and James, his dedicated personal trainer. James, with his expertise and empathy, crafted a bespoke training program just for Alan. At first, Alan was hesitant; the gym was a new and intimidating world for him. But James, with his unique blend of patience and enthusiasm, turned these training sessions into a playground of possibilities for Alan.

🌈 Each week, Alan's confidence grew. What started as twice-weekly sessions, soon became thrice, as Alan found joy in his newfound strength. The gym transformed from a place of uncertainty to a space where he could conquer his fears.

🏆 The defining moment? When Alan completed his first push-up. A feat he once thought impossible, now a testament to his hard work and determination. It wasn't just about physical strength; it was a triumph of will, a boost to his self-esteem.

🗣️ "Do you feel any different after a year of training?" I once asked. Alan's response was a confident "Yes!" He reflected on how tasks that once seemed daunting are now part of his routine, a clear sign of his remarkable progress.

🌟 This is more than just physical training; it's a story of overcoming, of transforming weaknesses into strengths. Alan's journey with James at our gym is a testament to what can be achieved with the right support and determination.

💬 Join us in celebrating Alan's journey. Here's to many more push-ups, many more victories, both big and small. Keep shining, Alan! 🌟

Training with others makes training more fun and motivating. New class schedule, Mon, Tue, Wed, Fri @ 18:00 and Saturday @ 10:00.

Smash your way out of Blue Monday with a sledgehammer! #BlueMonday #MondayMotivation

Level up your leg day with 1:1 PT Sessions. 🔥💪 #kettlebellsquats

New year, new gains! 🏋️‍♂️✨ Here’s to crushing goals, breaking personal records, and embracing the journey ahead. #NewYearNewGains

Hi there, time for a new gym challenge! Give it a go and let us know what you think:

30 % of your 1 rep max,
Squat,
Deadlift,
DB incline press,
Ankles to bar,

5 by 10 complete all as quick as possible with good form and let us know your time.

#challenge #riverheadgym #hollowrockfitness #sevenoakpersonaltrainer

Hi everyone and a
GOOD MORNING
To you all

The seated good morning strengthens the isometric position of the back arch. It will also strengthen the glutes and hamstrings, and can improve hip extensor flexibility.
I like to use it as a really effective adductor stretch. Give it a go next time you’re in the gym 👍

#strengthtraining #riverheadgym #goodmorning #happymondays #adductors #sevenoakspersonaltrainer #ptstudio #pisteriorchain

Our group classes are now also available to book on Classpass or directly. They’re a great way to get moving if you haven’t tried a group class yet. See you in the studio!
#grouptraining #personaltrainer #ptstudıo #stayactive #classpass #riverheadgym

Last weekend we tried David Goggins’ 4 x 4 x 48 challenge. The challenge is to complete a 4-mile run every 4 hours for a total of 48 hours.
We ran in rain and 2 degree morning temperatures, not to mention fitting in runs between clients, but managed to finish the challenge and cover around 85km in total.

In the end, the running was not the hard part, neither was nutrition and dealing with sleep deprivation. The will to get up and start the next run when all you want to do is stay in a warm bed is what makes this a challenge.
Nutrition and sleep deprivation did have some effect, of course. There was no way to eat enough to cover the daily 4000 calorie usage and at most we got about 1.5 hours’ sleep between the night-time runs. But lack of food and sleep did not have much impact on performance. Having said that, sleep is extremely important for recovery; it was noticeable that aches we had from previous training persisted throughout the challenge when they’d usually disappear after a good night’s sleep.

There are a few important points that this challenge highlights:

There is ALWAYS time to do some sort of training. You can always fit it in somewhere.

Food is a lot less necessary than you think in terms of performance. Eating smaller quantities of whole foods is all you require. Sports drinks, protein bars and performance gels are unhealthy and unnecessary, so unless you’re looking to perform at a high level in competition, why use them?

It’s REALLY easy to look for ANY excuse not to train. In fact people tend to look for the easiest way to do everything. It’s ironic how our brains try to protect us by finding ways for us to use less energy, when movement is what our bodies need. It’s a battle with your mind every day. Something as simple as parking farther away from the supermarket entrance or going for that run or walk you planned even though it’s just started raining. You have to challenge yourself.

Don’t be lazy!

#4x4x48challenge #fitnesschallenge #morivation #challengyourself #noexcuses

We couldn’t be prouder! @madelaine.verchere So chuffed to finish Royal Parks half marathon yesterday, particularly my goal of doing it in under 2 hours. I stopped running after my friend and running buddy died from cancer last year. Starting running again felt a big mountain, and the first step was walking through the door at Hollowrock. Thanks for putting up with the tears and self doubt.” - Madeline #Motivation #PT #HollowRockFitness #Running #noexcuses #marathon #speed #🙏

At Hollow Rock Fitness we’re excited to announce our summer kids' classes!
The classes are designed to build a good foundation in fitness and strength, and will concentrate on balance, coordination and core stability.
A good foundation in these areas is an excellent start when taking up any sport, or a great addition to any specific sports training. Having this base fitness and strength will also greatly lessen the chances of injury.
The classes are designed to be fun and confidence building; whether in the studio or enjoying nature outdoors at the nearby Sandpits.
Classes are tailored to suit different age groups, ensuring that each child receives specialized attention and engages in activities that are just right for their abilities.

#kidsclasses #sevenoaksmums #fitnesscommunity #sevenoakskids #kidsexercise #kidstraining #summerclasses #kidsactivities #hollowrockfitness

Ginger and strawberry shot

Our refreshing, seasonal, freshly made, anti-inflammatory post-workout shot is in!

#gingershot #healthylifestyle #seasonal #natural #postworkout #hollowrockfitness

What an end to this block of sessions, well done everyone 👍

Looking forward to mixing it up next week.

#hollowrockfitness #grouptraining #ptstudio #stayactive #duckwalks #fitnessstudio #riverheadgym #allwelcome #sevenoakspt

It wasn’t me

#hollowrockfitness #sevenoakspt #fitnesscommunity #sevenoaksmums #mascotas #gymdog

Client’s personalized Christmas presents have finally arrived!

Hollow rock fitness doing its bit for the environment. Ocean Bottles use 100% recycled plastic recovered from the ocean. Check out this video on YouTube:

Check out this video on YouTube:

https://youtu.be/ASDE2LGLvjI

#oceanblue #recycling #savetheplanet #fitnesscommunity

What a weekend at Pen y fan.

Amazing weather !!

Live life, stay active!

This is why we train.

#stayactive #outdoors #fitnesscommunity #fandance hollowrockfitness #adventure #breconbeacons #penyfan #whydowetrain

Amazing session this morning, well done everyone!!!!!!

Pierre’s music choice

#hollowrockfitness #smallgrouptraining #ptstudio #strengthandconditioning #sevenoaks #riverhead #beastmode #exerciseclasses

Well done Sam, your hard work and dedication is really beginning to pay off.

Sam came to Hollow Rock Fitness 6 months ago and has been regularly attending our Saturday morning group sessions as well as training at home.

Sam has seen great improvements in her physical and mental well-being and is even beginning to correct a lifelong foot problem.

Keep it going Sam. You are an inspiration. 💪💪💪

Hollow Rock Fitness: Building the ultimate fitness community!

#hollowrockfitness #pt #grouptraining #training #inspiration #results #motivation #personaltrainer #fitnesscommunity #allwelcome #improvement #sevenoakspt

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Our gym

About us

Our Gym

Many of our clients tell us how much they enjoy the calm and private feel of our gym. Unlike large commercial gyms, which can feel busy, chaotic or intimidating, our space is quiet, personal and easy to settle into. There’s no waiting around for equipment, no feeling out of place, and plenty of room to focus on your own training.

We want your sessions to feel comfortable and enjoyable, so you’re welcome to choose your own music to play and help yourself to a complimentary coffee. We also have an on-site bathroom and full air conditioning and heating to create a good workout environment all year round.

Hollow Rock Fitness reception and kitchen

At HRF, we specialise in free-weight training because it offers so many benefits for strength, movement and long-term fitness. Free weights require you to stabilise the load yourself, which activates more muscles, especially the smaller stabilising and core muscles that support balance and proper movement. In contrast, machines guide your path for you, meaning fewer muscles are involved.

Movements such as squats, lunges and presses closely mimic real-life and athletic patterns, making the strength you build with free weights more transferable to everyday life and sport. Because you control the path and speed of the weight, you naturally improve neuromuscular coordination, balance and overall body awareness.

Free weights also allow you to move in ways that suit your body’s natural mechanics. They’re incredibly versatile, offering countless exercise variations and angles. Each side of your body works independently, helping to promote balanced muscle development and greater overall control.

Why We Use Free Weights

Our Equipment

We have a wide range of high-quality equipment. In addition to what you would expect, we have a Ski, Row and Bike Erg, boxing equipment, a Freak Athlete station, boxes, agility equipment, an outdoor training area with a high pull-up bar with space above for muscle-ups, battle ropes, a tyre and sledgehammer, various tools for pull ups that train grip strength and parallettes bars.

We also provide recovery and assessment tools, including a Theragun, a Biody Manager and body composition scales.

Meet the team

Meet the Team

James

I’m James, the founder of Hollow Rock Fitness. I’m a personal trainer with over 24 years of training experience, shaped by constantly changing goals and a wide variety of training styles.

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Joel

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Chase the gym dog at Hollow Rock Fitness

Molly

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Hi, I'm Molly! With 8 years in the fitness industry, I'm a Personal Trainer and Pilates instructor dedicated to help people build confidence, strength and long-lasting healthy habits.

'Chase', the friendly gym dog

Chase keeps our clients coming back! He's our bouncy, lovable 3-year-old border collie/springer spaniel cross. Expect him to bring you a ball and wait expectantly.

Read about the PT sessions, online training and group sessions that we offer.

Why do we train?

This is an important question that we like to ask ourselves here at Hollow Rock. We believe that people should arrive for their sessions knowing why they're here. That doesn't mean you need a highly ambitious or even specific goal as there are many many reasons why our clients train; from working to compete in sport at a high level to making day to day activities easier or just to live a longer, healthier life. Have a look at some of our reasons for training below, and be sure to let us know your reasons so we can add them to the page as inspiration to someone else!

So I can climb my first mountain

So I can beat my PB in a marathon

Because I want to get stronger and fitter

So I can run to catch a train if I need to

So I live a longer and better quality life

So I can feel more confident about myself

So I can enjoy playing with my grandchildren

So that I can get up again if I fall over

So that I can do my first press up

So I can carry the food shopping home without having to use the car

Because I love training

So I can compete in my next race

Why do you train? Let us know

Be Athletic - Stay Mobile - Embrace Life

​

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About us

Our Gym

Meet the Team

James

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Joel

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Molly

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'Chase', the friendly gym dog

Why do we train?