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Our Gyms Victoria SW1 Vauxhall SE1 Shoreditch EC1 Oxford Circus W1 MCP SW1
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AS SEEN IN

 
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FOUR MANORS. ONE MISSION.

Set up and run by a team of former professional fighters and athletes, at Manor we believe in a straight forward, no gimmicks approach to fitness and training. As our name suggests, our approach is a little more ‘London’ and a little less L.A. L.A. We’re not here to make your training entertaining. We won’t let you bail when we know you have more to give. And we won’t high five you for staying in your comfort zone. We celebrate the struggle, finish the fight and eliminate egos.

We’re not for everyone but we’re here for everybody.

We have four Manors across London in Vauxhall, Victoria, Oxford Circus and Old Street with one shared mission:

To help build bodies and minds, bring good vibes and give back, manor by manor.

 

WHERE'S YOUR MANOR?

VICTORIA Thomas House, 84 Eccleston Square SW1V 1PX

VICTORIA

Thomas House, 84 Eccleston Square

SW1V 1PX

VAUXHALL Tintagel House, 92 Albert Embankment SE1 7TP

VAUXHALL

Tintagel House, 92 Albert Embankment

SE1 7TP

SHOREDITCH Albert House, 256-260 Old Street EC1V 9DD

SHOREDITCH

Albert House, 256-260 Old Street

EC1V 9DD

OXFORD CIRCUS Henry Wood House, 2 Riding House Street W1W 7FA

OXFORD CIRCUS

Henry Wood House, 2 Riding House Street

W1W 7FA

 

STRONG NOT SILENT: CHARITY EVENT

On the evening of Tuesday 19th November two MANOR ambassadors - Scotty Stacks of The Manor (the band not the gym) and Mark Whittle of Take Fl1ght, supported by two MANOR SW1 members, will talk about the journey they’ve been on the last year and the action they’ve taken to improve their mental health.

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 THE MANOR SESSIONS

We coach how we train. The Manor sessions replicate a fighter's training programme: Train, Fight, Recover to help build stronger bodies and fitter minds.

 
 
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PERSONAL TRAINING

We offer Manor wide 1:1 private coaching. Our trainers will work with you to help you achieve your personal fitness goals including, body transformation, fat loss, strength and conditioning training, powerlifting, boxing, event specific training and post injury training.

 
 

FOLLOW US ON INSTAGRAM

Strong NOT Silent - What a difference a year makes. "A year ago I had never stepped foot in a gym. I battled daily demons, had no structure or self-confidence in life. Surrounding yourself with Manor I’ve built a resilient mindset and smashed huge physical goals which were unheard of a year ago". - @charlieward93. This time last Charlie came to his first SNS event. Since then he has: - Ran two marathons, one with a time of 3:30hours. - Completed 24in24 and helped raised £10,000 for @rock2recoveryuk. - Completed a 100k @ratracehq challenge. - Spoke on a panel for Manor in @lululemonuk Sweatlife. He has had an amazing year with an inspiring story. Charlie will be speaking in next weeks SNS event on Tuesday the 19th. Get your tickets now. Link is in our bio. Only 30 spaces left. No Health without Mental Health. #Train #Fight #Recover #MentalHealth #StrongNOTSilent #Manor #London
Coaches corner with @adambwilloughby. 10 𝙢𝙞𝙨𝙩𝙖𝙠𝙚𝙨 𝙄 𝙢𝙖𝙙𝙚 𝙬𝙞𝙩𝙝 𝙢𝙮 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜.⁣ ⁣ I’m going to be sharing some of the mistakes I made with my training and the lessons I’ve learnt that had made me the coach I am today.  To educate, to inspire and help you not do the same.⁣ ⁣ 𝙈𝙞𝙨𝙩𝙖𝙠𝙚 𝙣𝙪𝙢𝙗𝙚𝙧 1: 𝙀𝙫𝙚𝙧𝙮 𝙨𝙚𝙨𝙨𝙞𝙤𝙣 𝙝𝙖𝙙 𝙩𝙤 𝙗𝙚 100%.⁣ ⁣ I didn’t think about the long term.  I had to go all out every session, and if I didn’t then it was wasted.  Going 100% all the time did nothing for my gains, but it did leave me sore and burnt out.⁣ ⁣ Now I train with a plan. I focus on systematically improving over the long term. Volume, Intensity and frequency are equated, there is an element of progressive overload, I do the right amount of work to elicit a response and auto-regulate my training session by session. There is more sustainability in this approach, performance will improve, there’s less chance of injury and results are more likely to be gained and maintained. What mistakes have you made with your training? #Train #Fight #Recover #Motivation #Session #Conditioning #Fitness #Manor #London.
Exorcise your mind. YARDWORK, Every Friday 0715. With @benjohnpt in @mcp_manor. #MCP #YARDWORK #MANOR #StrongNotSilent #Fitness #Weights
"The more open and honest we can be the better - to be vulnerable is not to be weak, it is merely to be human." @jason_carl_fox. STRONG NOT SILENT, 'What a difference a year makes'. Our next event is on the 19th of November. We will be having a YARDWORK programmed by @the_yardfathermcp then on to a talk lead by our very own @christhebullboxing. On the panel we have: @markwhittle_tf @belleruffell @scottystacks @charlieward93. To get tickets visit our site or click the link in our bio👊. Hope we see you there. #Manor #MentalHealth #StrongNotSilent #Train #Eat #Talk #MCP
Coaches Corner with @adambwilloughby Spontaneous ways to reduce calories. If weight loss is the goal then you’ll have to maintain a calorie deficit for a period of time. It doesn’t always have to come from reducing calories, but if you’re over-consuming the wrong types of food on a regular basis then this is a good place to start. Here are some strategies to spontaneously reduce calories. CHANGE FOOD ENVIRONMENT.⁣ Be aware of your food environment. Notice if certain sights, smells, tastes or habits are triggering you to eat more food. Get the junk food out of the house, avoid the bakery on the way to work, even be mindful of what you watch on TV, as these are all cues that can lead to you over-consuming calories. ⁣ ADD FOODS THAT SATIATE.⁣ Eating “real” food stimulates satiation and you’ll eat fewer calories by default. Contrast to highly processed, highly palatable, calorie-dense foods that don’t stimulate fullness as effectively. Aim to increase your servings of fruit, veg, protein and fibrous carbohydrates as these have been shown to satiate the most. ⁣ ⁣ WINDOWED EATING.⁣ Choosing to eat within a certain window can reduce total daily caloric intake within a 24 hour period. It’s not a magic weight-loss tool but could help you avoid excess calories if it suits your preferences and lifestyle. ⁣ FOOD SWAPS.⁣ Swapping food for similar lower calorie options is an effective way to reduce calories without feeling deprived. ⁣ CARB BUNCHING.⁣ Carbs won’t make you fat, but they do contain calories you might not use. Bunching carbs on higher energy expenditure days or around training will improve performance, help build muscle and aid in recovery. ⁣ There are many ways to reduce calories. The important thing is to do what suits you’re a lifestyle, do what you can easily adhere to over a consistent period of time as that’s what’s going to get you results. Is there something you do to spontaneously reduce calories? 📸@ramilakkispt #Manor #Train #Fight #Recover #London
Capacity 1 min Assault Bike 1 min Rest 2 min Ski Erg 2 min Rest 2 min Assault Bike 2 min Rest 1 min Ski Erg 1 minRest x 3 Focus: Improve Aerobic (Power) Energy System Aim: To be consistent with all your calories during Assault Bike and Ski Erg. #Manor #Train #Fight #Recover #Conditioning #Fitness #Aerobic @ramilakkispt
Force. A tough workouts for you to try. 1. 8min Time Cap 1-10 Devils Snatch 10-1 DB Thrusters if you finish go back up. 2. AMRAP 10min Ladder 10 Abike Cals 2 DB Dball Over Shoulder add 2 reps every set untill time is up. 3. 12min Time Cap 80 Ski Erg Cals 60 KB Goblet Squats 40 Press ups 20 Burpees 10 DB Devils Press. Programmed by @laurensullivan_pt #Train #Fight #Recover #Motivation #Session #Conditioning #Fitness #Manor #London 📸@Ramilakkispt
Coaches Insta Take over tomorrow is with SE1's very own @matt_ryan_gillpt. He is a huge part of why SE1 has such a great community. Follow a day with one of our most experienced coaches. Here is some info on MRG in his own words. "From Sheffield - Yorkshire Worked in the fitness industry for over 20 years and in London for over 10 years. I’ve always been passionate about getting the most out of my body but enjoying life at the same time. I see my job as an extension of my lifestyle and love working with clients helping them move and perform better whilst improving their overall health. I’ve seen how it helps my older clients feel young again! Role in Manor - Run SE1 - aka The Guv’na" Look out for him on our stories 👊. #Train #Fight #Recover #Motivation #Session #Conditioning #Fitness #Manor #London.
"We are not a team because we work or train together. We are a team because we respect, trust and care for each other. We will stand side by side through our highs and through our struggles." . . Join us for our next STRONG NOT SILENT event on Tuesday evening November the 19th, for a Workout followed by a Panel talk with four of our very own. @scottystacks @markwhittle_tf @belleruffell @charlieward93 Tickets are available in a link in our bio. 📸@ramilakkispt #Train #Fight #Recover #Motivation #Team #MentalHealth #Health #Manor #London.
Coaches Corner with @adambwilloughby. Building muscle isn’t easy and can be somewhat demoralising.  It takes hard work, consistency and diligence to increase lean body mass. ⁣ ⁣ But there are some fundamentals that must be followed, that will give you the best chance to grow some hard earned muscle tissue. ⁣ Calorie Surplus⁣ You don’t need to jack calories up straight away, a slight increase of 3-5% (up to 10%) above maintenance will be enough to prevent any digestive stress, bloating or unwanted fat gain. ⁣ ⁣ Protein intake.⁣ Most people don’t eat enough protein.  2.2-2.7 g/kg is a range that covers all bases.  This will increase the absorption of bioavailable protein, and the consumption of essential amino acids that will retain and increase muscle mass. ⁣ Training volume.⁣ Training volume (sets, reps, load) will drive muscle growth. You want to make sure you’re hitting 10-20 sets, per muscle group, per week to start. Then systematically add more volume every week and/or phase of training. ⁣ Patience. ⁣ How much muscle you build largely depends on your training age. The longer you’ve been training the harder it is to build muscle, and vice versa.  Giving up too early won’t get you the results you want.  Trust the process, stay consistent and results will be achieved. ⁣ There are a host of other factors that influence muscle gain. Sleep, carbohydrates, and testosterone also play an important role.But start with the these, monitor your body composition and adjust when needed. 📸@ramilakkipt #Train #Fight #Recover #Motivation #Session #Conditioning #Fitness #Manor #London
What a difference a year makes. STRONG NOT SILENT event tickets now live. Tuesday evening November the 19th in our new space @mcp we will be throwing down with a YARDWORK session, then moving on to a panel talk with 4 incredible people who are from the MANORHOOD. On the panel we have two Manor Ambassadors: @scottystacks @markwhittle_tf And two Manor members who are a big part of our community: @charlieward93 @belleruffell. To get tickets click the link in our bio and help us raise money for @calmzone. Everyone is welcome. No health without mental health. 📸@ramilakkispt #StrongNotSilent #Train #Fight #Recover #Motivation #MenatlHealth #Session #Conditioning #Fitness #Manor #London
Coaches Corner with @adambwilloughby. Losing weight isn’t easy, but there are major factors you want to implement, that will give you the best chances to achieve results.⁣ ⁣ ⁣ Resistance train frequently.⁣ Regular weight training will literally change shape of your body by increasing lean muscle tissue which will in turn increase your resting metabolism. Do the training split that works for you but aim to complete 10-15 sets per muscle group and target each muscle group 2-3 times a week. ⁣ ⁣ ⁣ Eat whole foods⁣ Eat foods that stimulate muscle protein synthesis, (muscle retention/growth) satiate and contain fewer calories than most processed foods. Eat lean protein at most meals, nutrient dense carb sources and 2-4 servings of veggies a day. ⁣ ⁣ ⁣ Increase your steps⁣ Increasing your steps will account to burning a good chunk of daily calories.  It’s easy to perform, doesn’t require a gym and can be easily added into your routine. Aim for 10-12k steps per day, or 3x10 minute walks. ⁣ ⁣ Maintain a calorie deficit ⁣ Eating in a negative energy balance will elicit fat loss. Not sugar-free, carb-free, gluten-free or a rigid diet plan. A calorie deficit. You can eat more around training days/times and less when you’re less active. ⁣ ⁣ Plan periods of flexibility ⁣ Plan periods to eat foods you enjoy while still maintaining a calorie deficit. (or maintenance) This fits into your lifestyle, suits your preferences, and allows you to enjoy yourself which increases adherence over the long term. This can be done on a monthly or weekly basis depending on your where you’re at with your goals. This isn’t time for a free fall, enjoy yourself but remain in control. ⁣ ⁣ Be patient ⁣ Things take time, but if you remain consistent and be patient then you will gain results. Set mini goals or give yourself a reward to help you stay on track. #Education #Manor #Train #Fight #Recover #London #Health #Fitness 📸@ramilakkispt