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Monday 11am - 9pm Tuesday 11am - 8pm Thursday 11am - 8pm Friday 9am - 2:30pm Saturday 8am - 1pm

JL Sports & Massage Therapy

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JL Sports & Massage Therapy

Helping clients move well, reduce their pain and recover. Sports massage therapy service in Norwich
(1)

17/11/2025

Would you like to join the team in 2026? 👇🔥

After another phenomenal year of growth (and a consistently full diary), we’re looking to expand to a second location — and we’re looking for the right therapist to grow with us.

If you thrive in a performance-based environment, love helping people move better, and want to be part of a clinic with an incredible community behind it — this could be for you.

💥 Who we’re looking for:

✔️ Level 4 Soft Tissue / Sports Massage Therapist or above
✔️ Someone passionate about rehab, recovery and performance
✔️ Driven, reliable, professional — with a genuine passion for helping people
✔️ Someone who’s prepared to work hard, grow, and go the extra mile

⭐ Skills that are highly desirable (but not essential):

• Dry Needling
• Cupping Therapy
• Kinesiology Taping

📍 The Role:
• Self-employed
• Percentage based
• Flexible schedule with opportunity to build quickly

If you’re a soft tissue therapist ready for the next step — or you know someone who’d be a perfect fit — send a message or email info@jlsportsmassagetherapy.com to register interest.

Excited to build something incredible in 2026 💪✨

03/11/2025

Medal Monday 🐌🏅🔥 East Coast 10km

It’s been a year since I last raced on the road and honestly, I felt more nervous going into this than a HYROX 😂

Super happy to walk away with a new recent PB (my lifetime one was 9 years ago… on the same course 👀). 7 mins faster compared to last year 👌🏻

Huge improvement not just in time, but in how I felt out there. Smooth, strong, and actually enjoyed it — progress 🙌🏻

Pretty sure with another 4 weeks of training there’s a 45-min 10k in me…

Which is exciting.

Countdown to LDN is officially ON 🚀🔥

Big thanks to 🏃🏻‍♀️👑 and for keeping me healthy and moving well 🙏🏻

➡️ Swipe to slide 3 for the coolest medal — childhood memories included 🐌

26/10/2025

After all, that’s what it’s all about 🤍

Training for me hasn’t always been about health — I can remember when it was all about weight loss and looking a certain way.

Truth is, building a body that feels capable and strong — not only for now but for the future — is far more important. One that lets me handle the everyday stuff life demands, but also keeps me able to do the things I enjoy for as long as possible.

Training for health and performance will naturally bring the aesthetic benefits — and you’ll be far happier and healthier because of it 🙏🏻

So when the opportunity comes up to hike in the mountains, take a hack on a horse, or try that water sport… the answer can be yes. 💪🌿

24/10/2025

PROTEIN PORRIDGE OATS 🍂🍫🥥🥜

The change in season definitely shifts my breakfast choices — my body starts craving porridge instead of my usual eggs.

I always aim to get a solid hit of protein in my first meal of the day. My body runs best off a higher protein + fat start, but with the type of training I do, I know I need the carbs too — I train first thing 💪

This combo hits all the boxes and can be easily mixed up with different flavours of protein powder and toppings.

Save time by half-prepping the porridge the night before 👇
➡️ Heat the next day, add yoghurt + toppings of choice 👌🏻
➡️ Or eat cold if you’re on the go and don’t have a microwave.

⸻

🥣 Base porridge

• 45g protein powder (I use Chocolate & Nut ❤️)
• 45g gluten-free jumbo oats 🌾
• Water or milk of choice (oat, dairy, almond etc.)

Mix and microwave for 2–3 mins (depending on watts), stir halfway, and let it rest a couple of minutes.
Can also be prepped overnight and eaten cold.

⸻

🤌 Toppings

• 100–150g (0% or 2%)
• Handful of homemade dark chocolate & tahini granola (almonds, coconut, cinnamon, seeds & flax)
• Drizzle of raw honey 🍯

💁🏻‍♀️ Tip:
If you don’t love the texture of porridge, sprinkle your granola after heating — the crunch makes it so much better.

⸻

🔢 Approx Macros

585 kcal | 57g protein | 59g carbs | 14g fat
(Will vary based on topping choices & portion sizes)

⸻

💡 Other flavour ideas

• Vanilla protein + cinnamon apple 🍎
• Chocolate protein + raspberry chia jam 🍫
• Salted caramel protein + banana & biscoff 🍌

⸻

🥣 Breakfast that feels like dessert 😍
Perfect for post-training or a cosy autumn morning.

22/10/2025

💤 Mouth taping — love it or hate it, it works.

I first tried it about a year ago, before I was even working with , after it was suggested by a client who’s a professional athlete — and honestly, I hated it 😅
I couldn’t settle and gave up pretty quickly.

Fast forward to about 3 months ago — I decided to give it another go, and this time the results have been completely different.

✅ My sleep quality (especially deep sleep) has improved
✅ My nasal breathing through the day feels more natural
✅ My HRV has significantly ⬆️⬆️
✅ I wake up feeling more rested and less “dry-mouthed”

Now I still mouth tape every night, but whether it’s necessary anymore is questionable — I think I’d probably naturally revert to nasal breathing without it now.

Why do it:
Nasal breathing filters, warms and humidifies air, which supports oxygen uptake and recovery.
It can also reduce snoring, improve HRV and help with mouth dryness or morning headaches.

What to use:
👉 I use Nanocare clear medical tape (trans-porous).
No need for the gimmicky branded mouth strips — they’re overpriced and awful. I’ve tried them 😂

Caveat:
Admittedly, this isn’t the only thing I’ve changed in my training and recovery lately, so while mouth taping may have played a part, it’s not solely responsible for those improvements.

Contraindications:
🚫 Avoid if you have nasal congestion, sinus issues, or any breathing problems at night (including sleep apnoea).
🚫 Always start gently — you can even test it for short naps first if you’re unsure.

Love or hate the idea, it works. 👌🏻

Would you try it or does the thought of taping your mouth shut freak you out? 👀👇🏻

20/10/2025

Do I actually enjoy HYROX?
A question I get asked a lot.

The truth?
The process of training for it excites me.
The progress that comes with consistency.
Realising you’re capable of more than you thought.
And the travel — I love that I get to do fitness and see more of the world. 🌍

With the right mindset and coach behind you, you can set some pretty huge goals — and if you’re willing to work incredibly hard, you can actually hit them.

I don’t find the simple work boring.
I’ve learning to push harder when needed.
I understand the process.
I enjoy learning.

If this is what I’m choosing to do, I want to do it well.
For me, it’s all in — or not at all. 🔥🚀👌🏻

And if you’re struggling with motivation right now —
my advice is simple:
Choose the sport or training that excites you.
That you genuinely want to show up for.
One that surrounds you with a community that adds value,
and supports you not just physically,
but more importantly, mentally.

You don’t have to compete.
Just keep showing up — for yourself.
Remember: your goals are yours —
and only you can make them happen.

Joy in the process.
Ditch the excuses.
Let’s go ✨

———-

Training ground .fitnessnorwich 🔥
Coach 🚀

⸻

12/10/2025

Sundays = accountability day.

Taking even one hour to prep food that’ll fuel your week makes a huge difference.

I tend to half-prep — protein + veg — then add carbs or extras fresh on the day. My go-tos: rice or sweet potato 🍚🍠

Same for my kids 👧👦 If food isn’t ready when hunger hits, you’re way less likely to make the “best” choice.

People say they don’t have time — they do. It’s just priorities 👀

What are your go-to easy meals for the week? Drop them below 👇

01/10/2025

👟 Love or hate barefoot shoes…

These handmade leather beauties from Spanish brand are 😍😍

When I’m not in my trainers, these are my go-to for a “smarter” everyday look.

They come in loads of colours and styles without ruining your street cred 👌🏻

Highly recommend checking them out 🙌🏻

(forever in align leggings)

29/09/2025

HYROX ROME 🇮🇹

First race of the season ✅ Huge thanks to for an epic venue and course (the 28° heat was not the one 🥵).

Considering I’ve only managed a handful of runs since July — most in just the last 4 weeks — I’ll take this as a sideways step towards the bigger goal ahead.

Grateful for the people in my corner:
🫶🏻 — for the whole offseason, making me the fittest version of me yet.
👑 — for keeping me on the start line this weekend.
🔥 — for the last 4 weeks of structure, support and guidance when I honestly thought I’d have to call this race.

Excited to see what the next 9 weeks bring… LDN Excel, I’m coming for you and a PB 🚀🙌🏻

Check out .fitnessnorwich if you are Norwich based. Best training ground for 🔥

17/09/2025

🍓 PB & J Protein Bars 🍌

I’ve had soooo many requests for this recipe — and for good reason!

4–6 bars | ~10g protein per bar 💪

Soft, chewy, high-protein bars with a fruity chia jam layer — perfect for snacks, pre/post-training fuel or an afternoon pick-me-up. Great for kids’ lunchboxes… or yours 😉

✨ Ingredients
Base:
• 130g oats (gluten-free if needed)
• 30g plain flour (or ground almonds/coconut flour)
• ¼ tsp baking powder
• 1 large ripe banana, mashed
• 3 tbsp peanut or almond butter
• 2 tbsp maple syrup or honey
• 1 tsp vanilla extract
• 4 tbsp milk (dairy or plant-based)
• 1 tsp cinnamon

Chia Jam:
• 400g frozen berries of choice
• 2 tbsp chia seeds
• 1 tsp vanilla extract

✨ Method
1️⃣ Preheat oven → 170°C (fan) / Gas 5
2️⃣ Mix all base ingredients in a bowl. Line a small baking tin (18cm works well). Press mixture in, saving a little for topping.
3️⃣ Make chia jam: heat berries, chia + vanilla in a pan until bubbling. Let it thicken.
4️⃣ Spread jam over base, then crumble the saved mixture on top.
5️⃣ Bake 20 mins until golden.

👩🏼‍🍳 Slice into 4–6 bars & enjoy!

Thanks to for the recipe 🤍

Address

GAIN FITNESS
Norwich
NR58PF

Opening Hours

Monday	11am - 9pm
Tuesday	11am - 8pm
Thursday	11am - 8pm
Friday	9am - 2:30pm
Saturday	8am - 1pm

Telephone

+447867973217

Website

http://www.jlsportsmassagetherapy.com/

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