Sharp Fitness & Massage

22/01/2026

Ease into your fitness journey this year

Remember, progress is gradual. It's about building sustainable habits. Studies show that consistency beats intensity in long-term health benefits. Start with manageable goals, like training 3 days a week, and gradually increase your activity. In the long term, your goal is to get fit, so pushing too hard, too fast will get you to burn out, get injured, or lose interest when things don't happen fast enough!

Slow down, be consistent and good things will happen!

DM me if you need help!

19/01/2026

💪 Do your gym induction in January.💪

It’s basically a free 1:1. You’ll learn the kit, set up safe positions, and leave with a plan instead of wandering and guessing.

Why it matters

Confidence fast: know how to set racks, safeties, benches, and pins.

Safety & form: avoid the classic New Year's injuries.

Plan > guesswork: match exercises to your goals/limits.

Save time: learn peak/off-peak hours, booking rules, and etiquette.

Momentum: first wins early = you actually keep showing up.

Make it count (ask these)

“Can you set me up for squat, hinge, push, pull—with regressions?”

“What’s the right bar/attachment/seat height for me?”

“How do I use safeties/collars/spotters and re-rack properly?”

“When is it quiet, and how do I book things?”

“Can you help me build a simple 2–3 day plan to start?”

Red flag: if the induction turns into a random smash-fest WOD. You want setup, technique, and a plan, not a one-off beasting.

Bottom line: start the year with knowledge, not noise. Do the induction, then lift, log, and progress.

17/01/2026

Client spotlight💪🔥

When I first started working with this client, the goal was simple but powerful:
👉 Get leaner
👉 Get stronger
👉 Get fitter with a good balance
Over 16 months, she absolutely nailed it. She trusted the process, took on everything I said, kept her nutrition on point, and trained with me 3 times a week.
We:

Built muscle

Dropped body fat

Built serious strength

Introduced her to CrossFit movements like Olympic lifting and gymnastics

And even competed together in a pairs competition… and came 2nd 🥈

This transformation is from a while back, but it’s still one of my favourite examples of what happens when you stay consistent, listen, and show up week after week.
Nicole was an absolute pleasure to train – and proof that with the right plan and effort, you can genuinely change how you look, feel and perform. 🌟

14/01/2026

Why do Dry Jan?
Because one month off gives you clarity: better sleep, calmer appetite, more training energy—and proof you can change a habit.

What you’ll likely notice

Sleep & recovery ↑ (training feels better)

Mood & focus ↑ (less Sunday anxiety)

Calories ↓ (alcohol is ~7 kcal/g; pints ≈ 180–230 kcal, wine ≈ 600 kcal/bottle)

Skin & digestion ↑, steps easier, weekend structure cleaner

Confidence from keeping a promise to yourself

How to make it stick (simple plan)

Hard rule: zero alcohol 1–31 Jan.

Replace the ritual: alcohol-free beers, soda+lime.

Pair it with basics: protein target, steps, 2–3 lifts/week, 7-day weight average.

Track days (= ✅ on a calendar).

Slip? Log it, move on—no “start again Monday.”

End of Jan: keep what worked (maybe continue 0.0 midweek, save drinks for rare occasions).

11/01/2026

If you’re trying to get leaner and feel better this year, don’t wait to “start once it’s gone.” Finishing the tin is just practising the wrong habit.

Do this today

Box it up: chocolate, biscuits, sweets, booze.

Re-gift it: upcoming birthdays, neighbours, office, team socials.

Donate it: unopened, in-date items to a local food bank.

You’re not wasting food—you’re removing friction so your actions match your goals.

10/01/2026

Client spotlight: MIKE ROBINSON 💪🔥

I’ve worked with Mike on and off since 2018, at different points in his journey:

First, to build some size

Then, to get him lean

Through his modelling career

And now, we’re focusing on dialling in the perfect balance between training and nutrition so it fits his lifestyle long term (the next set of photos are still to come 👀).

These photos are from our first year working together – building the basics and packing on muscle.

Who said you have to bulk and get out of shape?
Not me. A clean bulk is 100% doable when you’ve got the right guidance – exactly what Mike achieved here. 🚀

If you want to add size without feeling sluggish or “fluffy”, drop me a message and let’s get you started. 💬

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. 💬