Sharp Fitness & Massage

07/01/2026

🫣 Don’t do something stupid in Jan.🤯

5k every day. 100 burpees/press-ups a day. “Cut sugar.” “Cut carbs.”
These are all-or-nothing traps—great for 6 days, useless for 6 months.

Why these backfire

Injury & burnout: daily max efforts with no progression or recovery.

Compensation: smash a run → eat more without noticing → no progress.

Rebound restriction: cutting whole foods/groups = binge later.

All-or-nothing mindset: one miss = “I’ve blown it.”

Smart move: Dry Jan ✅
It removes empty calories, improves sleep/recovery, and resets habits without wrecking your training.

Do this instead (slow = sustainable)

Strength 2–3×/week (progress basics).

Steps target you can actually hit (e.g., 7–10k).

Protein each meal (aim ~1.6–2.2 g/kg/day).

Plan repeatable meals (boring = effective).

Weigh daily, judge the 7-day average.

Minimums on bad days: 10-minute walk, some protein, in bed on time.

Be smart. Goals should be slow.
Consistency beats January heroics every single time.

04/01/2026

🍩 Don’t cut anything out in January.✂️

Keep eating the foods you already like—just do it in a calorie-controlled way with a few smart swaps. Long-term consistency beats short-term intensity every time.

Do this instead

Set a budget: ~300–500 kcal/day below maintenance.

Always swap, don’t ban: same meals, lighter choices.

Keep the pillars: protein each meal • lift 2–4×/week • move daily • sleep.

Easy swaps (save this)

Drinks: full-sugar → zero/“diet”

Cooking: oil pour → spray / weigh 5–10g

Protein: fatty cuts → lean (5% mince, chicken, fish)

Carbs: big wraps → thins / smaller portion + extra veg

Snacks: 60g choc bar → mini bar or 85% dark square

Sauces: full-fat → light / lower-cal

Alcohol: swap for 0.0 (Dry Jan win)

How to track

Weigh daily, judge the 7-day average.

Review weekly; adjust one dial (food, steps, sleep) if the trend stalls.

Simple. Boring. It works.
Make the swap, keep the meal, hit your numbers—repeat.

03/01/2026

Client spotlight: Liz 💪✨

I’ve been working with Liz since 2019.
At the start, the goal was simple – get fitter.
Then we started chasing strength, and along the way she went through an awesome body shape change too.

Liz went from struggling in the warm up to being one of the strongest ladies I’ve EVER trained. She’s now a huge advocate for training, lifting weights and bettering yourself – and has even inspired other women she works with to come and train with me too. 🙌

As a coach, I honestly couldn’t be more proud of her – and the best part is, we’re nowhere near finished yet. There’s so much more to come. 🔥

Strong, consistent and proof that sticking with it over the years completely changes the game.

01/01/2026

The New Year is here – don’t do anything stupid.

You don’t need:
✖️ A crash diet
✖️ 6-week misery shred
✖️ 5am fasted cardio you hate

You do need:
✅ A plan that actually fits your life
✅ Training you enjoy and can stick to
✅ A clear idea of what to focus on first

Drop me a message and I’ll help you for FREE – no sales pitch, no nonsense.
Tell me your goal and I’ll tell you what I’d do in your shoes.

Make 2025 the year you train smart, not desperate.”

29/12/2025

27/12/2025

Client spotlight 🤩

From 1st Jan 2025 to July, this lady has gone from 106.8kg to 94.6kg – that’s 12.2kg down and inches lost everywhere.

We’ve worked fully online together – weekly check-ins, honest conversations, tweaks to training and nutrition, and my job as her coach has simply been to keep her accountable and remind her of the bigger picture when life gets in the way.

She’s looking incredible already… and we’re actually saving the big end-of-year photos for later because they are next level 🔥

This is what happens when you stay consistent, don’t rush the process and back yourself.

If you want this to be you by next summer, drop me a message and let’s chat coaching. 💬

21/12/2025

🤸♂️ Want to Improve Your Handstand Walk? Do These 5 Drills! 🤸♂️

Handstand walking is all about balance, control, and positioning. These 5 drills will help you build strength, stability, and confidence on your hands:

🔹 Pike Lateral Walk – Improves shoulder strength and coordination.
🔹 Wall-Face Balance – Helps refine body alignment and control.
🔹 Wall-Face Handstand Step March – Trains weight shifting for smoother steps.
🔹 Handstand Walk Away from Wall – Bridges the gap to freestanding walks.
🔹 Floating Holds Against Wall – Develops balance and control for effortless movement.

Drill these consistently, and you’ll be walking on your hands with better control, balance, and confidence in no time! 💪

Need help with your gymnastics skills? DM me! 🤸♀️

20/12/2025

Throw back to Gina first be of succsess with me🔥💪🏻

Two years of showing up before and through lockdown. No magic—just consistency.

How we worked

2 sessions/week (strength + conditioning)

Stay active on non-gym days (walks/steps, keep moving active job)

Honest check-ins, small tweaks, repeat

What happened
Goals kept getting crushed. Strength up. Shape changed. Energy better.

Gina looks amazing—and it’s the best reminder that time + consistency beat quick fixes every single time.

If you want results you’ll still have next year (and the year after), do the boring basics well and keep going.

18/12/2025

💻 How to pick an online coach (without getting blinded by Insta).💪
Don’t choose based on:

Followers — reach doesnt mean results

How shredded they are — their genetics/lifestyle isn't the same as your needs.

What to actually check....

Proof they help people like you: before/after photos, client wins, case studies

Google reviews (and/or testimonials that name real people)

Methods you can understand: what do they do for training, nutrition, check-ins?

Fit: do they work around injuries/schedule/kit? Hyrox/CrossFit/weight loss/recomp—do they have examples?

Communication: how fast do they reply, how clear are targets, how do adjustments happen?

Reality: amazing social pages with loads of followers doesnt always mean amazing coaching.
And small accounts with tiny reach can be phenomenal coaches. In a perfect world, we’re all elite coaches and social media wizards—but most of us are one or the other 🫣

Quick checklist (save this)

3+ client proofs like you ✅

Clear plan structure + check-ins ✅

Transparent pricing + expectations ✅

You feel heard on a call/DM ✅

15/12/2025

Boring. Simple. But Hard.

Fat loss isn’t a hack—it’s the boring basics done consistently: track, sit in a smart deficit, eat enough protein, lift regularly, and move a lot.

The simple setup

Deficit: ~10–20% below maintenance (≈300–500 kcal/day).

Track: log most days; judge the 7-day average, not one weigh-in.

Protein: ~1.6–2.2 g/kg/day to stay full and protect muscle.

Lift: 2–4×/week, progress the basics.

Move: a daily step target you actually hit.

Sleep & routine: same bedtime, simple repeatable meals, hydrate.

Reality check:
No “secret.” Just hundreds of repetitions of meals, steps and sessions stacked together. That’s why it works—consistency beats intensity.

13/12/2025

💪🏻Transformation 💪🏻

One of my past transformations!

🔥10 weeks to change your body🔥
“I started off training with matt in his group training sessions on a Monday and Wednesday. The 10 week programme helped me establish continuity within my weekly routine I found the group training complimented my existing training. -
These sessions helped me Improve my form of known exercises and offered the opportunity to learn how to correctly perform new exercises that I perhaps would not of tried without the guidance. This gave me the confidence to implement these exercises within my existing workouts outside of the group training sessions.
-
Matt ran a lecture on a Saturday outside of the weekly sessions to help improve our Knowledge surrounding nutrition and tracking of macro.I found this really useful and have gained a better understanding of nutrition. He gave plenty of tips and tricks on how to be realistic.”
-
There’s nothing knowledge, consistency and the right guidance can’t achieve, here is proof of that. In just 10 weeks we have managed to transform my client massively. Body fat down definition up, all it took was some simple nutritional advice and a lot of hard work! -
Amazing work! -
These results where achieved with my group training session, for more information DM me.
💪

10/12/2025

CrossFit classes are great. But Programming is better for you to progress faster!

Classes give you community, energy, accountability and a coach’s eye on the room. That matters. But a class is built for everyone—not for your exact goals, injuries, schedule, or weak spots.

This isn’t a dig at coaches. It’s just the reality: 1 coach, 12+ people. You’ll work hard and have fun, but you won’t always get what you need today.

What programming gives you

Assessment → plan: your goals, your history, your schedule.

Progressions that stack: strength, skills, engine—on purpose, in order.

Weak-link work: the stuff classes skip (strict pulling, single-leg strength, trunk stability, aerobic base).

Smart volume & deloads: push when you’re fresh; back off when you’re not.

Goal-specific blocks: gymnastics, the Open, fat loss, New skills.

Life-proofing: travel weeks, niggles, kit limitations, night shifts… adapted, not abandoned.

Best of both worlds (hybrid)

2–3 programmed sessions/week → priorities, progressions, accessories.

1–2 classes/week → community & conditioning hit.
That’s how you get fitter and actually fix the things holding you back.

If you’re stuck spinning your wheels in classes, you’re not broken—you just need a plan with your name on it.