Sharp Fitness & Massage, Jubilee Avenue, Littlehampton (2025)

07/12/2025

Don't be another: New year, New me!"

Consistency beats intensity.
Anyone can suffer a 10-week crash diet. The people who actually change are the ones who build boring, repeatable habits.

When I coach you, I don’t hand you a crash diet. I teach you to track your food just enough to learn:

what your calories actually look like (not guesswork)

How to hit a simple protein target

How fibre, water, sleep and steps change your appetite and energy

How to plan meals you’ll happily repeat on busy days

how to navigate weekends without the “start again Monday” spiral

Then we layer habits you can keep:

Daily: steps, protein, veg, water

Simple meals: repeatable breakfasts/lunches, flexible dinners

Minimums not perfect: if life kicks off, you still tick boxes

Why crash diets don’t work

A big drop on the scale is often water/glycogen, not fat

Over-restriction → rebound (binge, guilt, repeat)

Muscle loss if you slash calories without lifting/protein

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

You learn rules, not skills—so you can’t maintain it

The quiet flex: showing up, tracking honestly (even when it’s not pretty), lifting 2–4×/week, walking more, sleeping better. That’s how your body—and your life—change.

The New Year is around the corner.
If you want help building a plan you won’t quit in February, message me and I’ll set you up with targets, a simple meal framework, and a 3×/week strength plan you can stick to.

06/12/2025

Hybrid coaching (in-person + online) = precision + consistency.

Sean’s goal was simple: get lean and strong. That’s exactly what we did.

Results
• 63.0 kg → 49.5 kg (−13.5 kg, ~21.4% down)
• Strength up, conditioning up, confidence up.

How we worked
• Clear targets, weekly check-ins, honest tracking.
• Progressive strength work (technique first, numbers second).
• Simple nutrition: protein, fibre, repeatable meals—no drama.
• Smart adjustments whenever life or the gym threw something at us—we adapted and kept moving.

He looks incredible—and now the next phase begins: a sensible bulk to add quality muscle and keep performance climbing.

Proud coach moment: Sean didn’t just follow a plan; he owned it.

04/12/2025

One weigh-in is a snapshot. A run of weigh-ins is a story.

You can have a “good” day, and the scale goes up. A “bad” day, and it goes down. That’s because your weight isn’t just body fat—it’s also water, glycogen, gut contents, and normal fluid shifts. If you only weigh occasionally, those swings feel random. When you weigh daily, you start to see the pattern and stop taking any single number personally.

How to do it (keep it consistent):

Weigh once each morning, after the loo, before food, in minimal clothing.

Log it. Use a 7-day average (moving average) so the noise cancels out.

Judge your trend over weeks, not the number on any individual day.

Why the number bounces (even when you’re on track):

Saltier/carby meals → you store more water with glycogen.

Hard training/soreness → inflammation = temporary water retention.

Menstrual cycle (for many) → luteal-phase water retention.

Sleep & stress → hormonal shifts = more water held.

Alcohol/travel/dehydration → fluid shifts and rebound retention.

Creatine → more water inside the muscle (performance win, not fat gain).

Food volume → late meals and extra fibre simply weigh something.

How to read the data:

Day-to-day = noise.

7-day average = signal.

If the average is drifting down across 2–3 weeks, you’re trending in the right direction—even if some days spike.

If the average is flat and your habits are honest, tweak one variable: a little fewer calories, a little more movement, or better sleep.

If the average is up but training performance, steps, and photos are improving, it might be water/glycogen, not fat. Give it another week before big changes.

Bottom line:
Daily weigh-ins aren’t about obsession—they’re about context. Weigh more to understand your normal fluctuations, then make calm decisions based on the trend, not a single morning.

01/12/2025

Don’t work out to lose weight. Work out to build a body that keeps it off.

Your daily calories burned come mostly from:

BMR (Basal Metabolic Rate): the energy to stay alive—~60–70%

NEAT (steps, moving around): 10–25% (huge swing you can control)

TEF (digesting food): ~10%

Exercise (your workouts): often just 5–10%

That’s why smashing yourself in the gym to “burn fat” is a losing game. The exercise slice is small—and if you rely on it, you’ll overestimate burn, under-fuel, and stall.

So why train?

Muscle & shape: lifting builds the look you want (and raises your daily burn slightly).

Strength & joints: move better, hurt less, age well.

Performance & confidence: numbers go up; mindset changes.

Health: bone density, insulin sensitivity, heart health, mood, sleep.

How to actually lose fat (and keep it off)

Nutrition first: consistent calories/protein you can stick to.

Move more daily: set a steps target; NEAT compounds faster than “fat-burning workouts.”

Lift 2–4×/week: for muscle, posture, and long-term maintenance.

Sleep & stress: the quiet levers that make everything work.

Bottom line is use food and daily movement for fat loss; use training to build strength and shape so results stick.

29/11/2025

Online Coaching done right means you have the tools to leave me.💪🏻

Kirstine didn’t just lose weight—she gained confidence and independence. She now trains regularly on her own, because she’s learned exactly what to do.

4 months → results

76.2 kg → 71.2 kg (−5.0 kg, ~6.6% down)

Measurements drops:

Belly: −9 cm

Waist: −8 cm

Legs: −4.5 cm each

Arms: −1 cm each

Total: −28 cm overall

What we focused on

Lifting for strength 3x a week.

Daily movement + step targets

Protein, simple meals you can repeat, no crash-diet rules

Sleep + stress minimums

Honest tracking, weekly tweaks, zero drama

BIT WIN: she now walks into the gym and trains without me. That’s the goal—skills > dependency.

New Year’s coming. If you want a plan you won’t quit in February, message me and I’ll set you up with targets, an easy food framework, and a training plan.

26/11/2025

Make it fun → make it forever.

Lifting weights is non-negotiable for strength, joints, and long-term health. But if you also turn movement into a sport you enjoy, staying consistent becomes 10× easier.

Do both:

2–3 strength sessions/week — build muscle, protect joints, boost metabolism.

1–2 “fun” sessions/week — the thing you’d do even if no one paid you: five-a-side, padel, Parkrun, boxing, dance, BJJ, hiking with mates, a long ride, Pilates/Reformer, netball… whatever makes you look forward to training.

Why this works

Weights give you the engine and armour.

Your sport keeps you showing up (cardio, steps, community, smiles).

Together = progress you actually keep.

23/11/2025

Make weight loss simple
Track calories, focus on protein intake, and opt for foods with scannable barcodes.

Counting calories can be as simple as using an app to track your meals, helping you stay aware of your intake. Prioritising protein not only aids in muscle maintenance but also keeps you fuller for longer, reducing the urge to snack. Choosing barcode-scannable foods simplifies meal tracking, making it easier to stay on track with your nutrition goals.

22/11/2025

Iv worked with on and off over 6 years. We have achieved so much together, amazing before and after photos, the falling back in to old habits and the fighting back stronger and fitter then ever!
-
Here are her results from the first time we decided to be focused, track and be consistent! 💪🏻

Kath’s review
“Matt creates an environment where you feel safe and capable. He adjusts everything to suit your needs and your goals and his attention to detail and technique are superb. Turn up and listen up and Matt will help you get whatever results you’re after.
From PT sessions to his small friendly classes you will soon realise “you can”. He’s a top bloke too and makes you feel at ease and confident. Highly recommend Sharp Fitness whatever your starting point, age or experience in a gym, Matt is there to support every element of your fitness journey.”

20/11/2025

Simple rules to drop fast sensibly:
maintain a caloric deficit
Focus on protein intake
engage in strength training
strive for 10,000 steps each day

Consistency is the secret to achieving your fitness goals! Studies show that a protein-rich diet aids muscle growth and repair, while lifting weights boosts metabolism and bone density. Walking 10,000 steps daily can enhance cardiovascular health and support weight management.

18/11/2025

Weigh daily—not to obsess, to learn.
Give it 60 days so you actually see the pattern.

How to do it

Same time each morning, after the loo, before food, minimal clothing.

Log the number. Use a 7-day average and look at the trend, not single spikes.

Why your weight jumps around (even when you’re on track)

Salty/carby meals → more water held with glycogen.

Hard training/soreness → short-term inflammation = water.

Menstrual cycle (for many) → luteal-phase water retention.

Poor sleep & stress → you’ll hold more water.

Dehydration/alcohol/travel → fluid shifts and rebound retention.

Creatine → more water inside muscle (not fat).

What to judge - Energy, measurements, training, photos, and the 7-day average. Day-to-day is noise; the trend tells the truth.

16/07/2025

14 years of us ❤️

01/07/2025

🔥 progress over the last 18 months 🔥
95kg ➡️ 85kg in 6 months (the cut )
85kg ➡️ 92kg over the next year. (The clean bulk)

This isn’t just a weight loss story — it’s a full body recomposition.

My client Alex came in at 95kg, feeling sluggish and out of shape.
We dropped 10kg in 6 months through a smarter approach to training and nutrition — no crash diets, no extreme cardio.

Then came the real work.
Over the next year, we built back up to 92kg — this time with more muscle, more strength, and more confidence than ever.

✅ CrossFit + bodybuilding
✅ Consistent online coaching
✅ Lifestyle changes
✅ Smarter eating, not restriction

This is what sustainable transformation looks like.
Not just lighter — stronger, leaner, better.

📩 DM me “COACH” if you’re ready to start your own transformation.

Sharp Fitness & Massage

07/12/2025

06/12/2025

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26/11/2025

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20/11/2025

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