The Fit Coach

19/04/2025

The Whoop is nothing much to look at, but once it starts collating info from my sessions, habits and sleep. I’ll be able to make appropriate adjustments for the Hryox and Calisthenics.

Ive also learned my weekly routine needs to be Cali, Hyrox, Rest, Repeat.

So for those of you out there training on a regular basis - never underestimate the need to recover through sleep and a day off training (or at least a low impact session such as mobility/stability work).

Last session I achieved a run, SkiErg, run, sled push, run, sled pull, run. Next session will add Burpee long jumps and another run.

Stride is opening up which is nice. Goal is to settle around 9k + for each 1k run. But this is a few weeks out.

Also dropped 2.6kg to creeping toward my weight target of 82kg.

Only down side - low back is hurting so need to adjust my Cali to include more core/low back work.

So like me if you are an absolute beginner for running or wish to give Hyrox a try, message me or grab me at the Gym Group for tips.

15/04/2025

Trying out new things is always a great excuse to add extra equipment to help me reach my goals. Most recently this was running shoes (Altra Flow's should you be on the lookout for trainers).
To these, I've signed up to a 7-day trial of the Whoop 4 Fitness Monitor, if all goes well, I'll sign up for a 12-month subscription to save a little on mostly costs.
I should note, I've used an earlier model a few years back, but the various new updates will give me some much needed insights to my heart rate, and recovery when training for Hyrox.
I've also found a 6kg medicine ball to practice wall-balls (100 bloody reps!) so expect tears and screaming muscles with this.
Now it's a waiting game for delivery, so I can just settle in for a few more sessions to continue build my endurance, and lose addition KG's - before I introduce these additions.
Now time to give it another go.

13/04/2025

Another Hyrox completed and added sled push (using a 24” plyo box and 20kg power bag - additional resistance created by the rubber floor), noted some twinges in the right calf so need to strengthen this with appropriate exercises.

Had hoped to add an additional run but the ankle said no - a minor set back, but will try again with the run, SkiErg, run, sled push, run, sled pull. 🤞🏻

10/04/2025

First session done and to say I took my time and played it safe is an understatement.

First up was an extended warm-up, something which is often missed for runners (yes this includes park Run).

Setting aside 5-10 minutes can help you settle quickly into a comfortable running pace and possibly cut minutes / seconds off your time.

Warm Up Example:

Treadmill - walk for 5 minutes, increasing the incline each minute (experiment with a start point eg. 2 degrees and add 1-2 degrees each min). Speed may also increase slightly by 0.5 - 1kph per min.

Mobility Drills

* Alternating reverse steps to gently stretch the calf muscles (10-20 each side)
* Wall (leaning) calf raise - hands on wall body step back a little to flex ankle (keep body aligned), perform 10-20 calf raise through full range of motion.
* Leg swings (gently) to wake up hip flexor and gently stretch hamstring (back of leg) (10 reps each side 1-2 times)
* Cross body leg swings - face wall, standing foot turned out slightly (11, 1 o’clock). Swing the free leg across your body and out to side (rotate hip to allow toe to point to ceiling). (10 reps each side 1-2 times)
* Knee Raise / Torso rotation - hands resting on opposite shoulders. Raise knee and rotate torso to touch elbow to opposite knee. Alternate for 10 reps each side.
* Lunge stretch - Kneeling in lunge position - push hips back and lean towards thigh to stretch hamstring, push forward again and lean to side (lean to same side of front knee) repeat 5-10 times each side. Stretch is held for 1-5 seconds only

I’ll be tweaking this with additional mobility exercises over the weeks - so expect a video shortly after a visit to MyFitPod this week.

Session review - baby steps to be sure as calf tension slowed me down (must listen to your body). In turn I completed the following.

* 1K run at 2 incline.
* 2 x 500 meters Ski Erg (had to stop as triceps where complaining)
* 1K run at 2 incline.

And that was it - but it as enough for now. Numbers are recorded - and the next session, the goal is to add 1-2 components (eg sled push and 1k run).

Following this framework this is my training for to complete all 16 exercises over the next month. Thankfully I know a good sports massage therapist - so i'll be visiting every fortnight to keep muscles in check.

08/04/2025

Bought these last week as I’ve decide I need a new challenge.

And with Hyrox hopefully coming to the Gym soon, I wanted to give it a whirl.

That said, it’s been 40 years since I’ve run any distance.

For those unfamiliar with Hyrox, this is a series of 1K runs separated with a number of stations such as SkiErg, sled push, sled pull.

So my goal is to incrementally expose myself to additional stations and 1K runs.

As with any challenge there is no rush, I’m testing pace, stride length, alongside the best approach to warm up and mobilise to help limit restrictions and improve performance.

So if you are a member of the Gym Group Basingstoke, and want to learn more, or try this as a new challenge - just grab me for a chat.

Otherwise, DM me and I’ll get back for a chat.

18/03/2025

Hello PEOPLE OF BASINGSTOKE

For over 28 years, I’ve specialised in helping people struggling with pain and injury regain confidence in movement.

Too often, I see people avoid exercise for fear of making things worse. But in most cases, the right approach can change your mindset to exercise and the possibilities which follow.

That’s why I’m highlighting my 30-Day Pain-Breakthrough Challenge

This has been updated with updated whole-body symmetry assessment and a refresh to my Movement Activation Drills (M.A.D).

How does this help you? Simply put, this helps to identify and address restrictions which often hinder your rehabilitation.

To celebrate, I’m looking to work with 5 people to work through my 30-Day Pain-Breakthrough Challenge. Now gimmicks, just practical advice to help better manage or eliminate any pain.

Who is this for?

* You’re struggling with pain or an injury that’s holding you back.
* You feel unsure how to exercise safely without making things worse.
* You want expert guidance to manage (or eliminate) pain and restrictions - and build strength & mobility.

What you’ll get:

* A free taster session to see firsthand how I can help.
* Guidance on common mistakes that could be slowing your progress.
* Key exercises to improve mobility, stability, and strength—without aggravating pain.
* A whole-body approach to correct imbalances that may be exacerbating pain.

If this sounds like something you need, comment "ME" below, and I’ll reach out to chat about your goals and how I can help.

Not sure yet? checkout and some amazing feedback from clients. Just paste - The Fit Coach Basingstoke - in your search engine to review the 55 Google Reviews.

This offer closes on 24/03/25.

15/02/2025

A Challenge for Me and You

In 5 weeks, I’m heading to a calisthenics coaching workshop to sharpen my skills and adopt new frameworks for my PT.

But before that, I’ve set myself a personal goal—to drop some weight in a healthy way to take pressure off my joints and muscles.

And here’s where you come in…

I’m inviting 5 GYM Group members to join me in a 5-week accountability group to kick-start your own weight loss and build strong, sustainable habits.

What’s included?

✔️ Weekly meet-ups at Costa (time/day to be confirmed)
✔️ A focused topic/challenge each week
✔️ Wins, struggles & clarity—no fluff, just action
✔️ A supportive group to keep you on track

This will be a small group, so there will be a nominal charge. Plus, as part of joining, I’ll ask for an honest Google review of the experience.

If you’re ready to commit, drop a YES below or DM me for details.

13/02/2025

Your To-Do List Will Never End—But That’s Okay

Chapter four reminds me of a habit I stopped a while back and in turn have start right back up again.

In the chapter we are reminded that our goal shouldn’t be to wipe the slate clean in regard to our “to-do-list”. Instead the author highlight our to-do-list is with us forever, expanding and shrinking in size on a daily basis.

So the need to chase this becomes the norm. However, life gets in the way and those tasks that wait to be checked off, have the potential to instil failure.

In turn our focus leans to what we didn’t achieve for the day, while ignoring what we did achieve.

One option is to avoid a mindset of “catching up” while introducing a “Done List” as a reminder of our daily achievements.

Now this shouldn’t list everyday habits for unworthy self-congratulations, but instead items which are actionable and task related. Consider bills paid (if not scheduled via DD), debts cleared (a great feeling), emails removed, room tidied, meals prepped, a training session completed, early to bed (for once), waking up early (if this is a new habit you want to instil).

The done list serves to remind you stuff is getting done, and to not beat yourself up over the few items which still require time and attention. The fact is, these will get done, if not today, then tomorrow. And if not then some other day.

So for a minute each day - forget whats left on your list, make a list of your achievements. You might be surprised at how much progress you actually make each day. An unlike a to-do list, the done lift will continue to grow and remind you of your achievements.

Here’s how to make the shift -

�- Move completed tasks to a separate list instead of deleting them.�
- Include even the small wins like making that call or finishing a workout, reading a book.
�- Use your Done List as proof of progress.

Hope this helps - I can now add creating an FB post to my list.

Send a message to learn more

10/02/2025

Two more sign ups for a Free Personal Training Session (leaving 4 places to go). As a reminder this is for beginners only - looking to start your fitness journey to build confidence in the gym, with a outlook to lose weight and build strength. Deadline to book is Wednesday.

08/02/2025

Hello PEOPLE OF BASINGSTOKE
Today I'm re-launching my 30-Day Fit-Start Programme - with a range of updates and new extras.
For over 28 years I’ve developed a speciality of helping people struggling with pain and injury. However today I wanted to highlight why I also prioritise people who are starting out in fitness.
It's all to common that beginners struggle with confidence and clarity when starting out in their fitness journey. Nervous, self doubt, a clear start point and exercises to include (or avoid) can often hinder your progress, or even for some - bring your attempts to a halt.
And this is where I come.
To celebrate the recent update, I wanted to do something EPIC and offer giveaway for a number of members.
My Goal Aim Is:
* I want to help 8 Beginners (little to no experience) achieve confidence when exercising to lose weight and increase whole body strength
* I help to highlight common hurdles which may hinder your progress - and how to avoid these.
* And show you how to work through key foundation exercises to build confidence when training in the gym.
So, I’m offering members a free 90-minute Personal Training session.
(The good news - we won’t be working out for the whole time!)
So - the catch?
I'm trying to promote awareness of my business and especially how I help beginners with the health & Fitness goals. My hope is to open your eye’s to what is possible with your fitness, and should you wish to continue - coach you through my full 30-Day Fit-Start Challenge. Alternatively, and if you’re are willing - I’ll be asking for you to provide a review of the session, and refer any friends and family you think the programme will help.
If this sounds good and you'd like the full details, comment "ME" on this post and I'll reach out personally to dig a little deeper into your goals and needs.
PS I'm closing this offer on 10/02/25

07/02/2025

Two place booked so I've only have the 6 spaces left for a Personal Training session for people who want to kick-start your fitness journey (remember this is for beginners only). Deadline to book is Tuesday next week.

Who wants more info?

Send a message to learn more

05/02/2025

Even PTs / Massage Therapist need some help. A much needed massage (with cupping and an amazing Indian head massage), to release low back and neck tension and pain.

Hard to believe my last massage was April last year!

Looking forward to a follow up session in the next fortnight.