Matt Fitness Coach

09/11/2025

While others hit snooze we hit the sleds.

Sunday Hyrox mode ON

07/11/2025

05/11/2025

Before the workout: “Let’s smash this pyramid session”

After the workout: “Does anyone know a specialist in workout-induced trauma?” 😅

🇲🇹

04/11/2025

You don’t need another “be patient” quote.

You need a reminder of how this really works.

Progress is never a straight line. It was never meant to be.

Some weeks you train hard and feel nothing change.
Some days you eat perfectly and still wake up bloated.
Some mornings you step on the scale or look in the mirror and think, “Why am I even trying?”

Nothing is wrong. That’s just how progress feels while it’s happening.

It’s not the fastest who get results. It’s the ones who don’t stop when it slows down.

Fat loss slows. Strength plateaus. Motivation disappears. Life gets in the way.

That’s the part where most people quit.

The ones who don’t stop keep going not because it’s easy but because they finally understand this:

You don’t need instant results to keep moving forward.
You just need proof you’re not who you used to be.

And you can still live your life while improving.

One treat won’t ruin your progress. A week of cocktails on a cruise won’t destroy everything.

You train for one hour a day but there are 23 other hours where your choices matter.

You slip up for a day? There are 30 other days this month.

You take a week off on holiday? There are still 51 weeks in the year.

What matters is not perfection but what you do most of the time.

Enjoy life but respect your goals.

Have the drink, eat the dessert but don’t let those things become your routine.

Your body, your mind, your health they grow through repetition, not miracles.

03/11/2025

Everyone talks about how training changes your body.

But here’s what it really does to your mind:

1️⃣ Kills stress.
Exercise releases endorphins your body’s built-in stress relief. You literally sweat out frustration.

2️⃣ Sharpens focus.
More blood flow, more clarity, better decisions. And that post-workout calm.. That’s your brain resetting.

3️⃣ Boosts confidence.
Every rep you finish proves you can handle more than you thought. It shows up everywhere .. work, life, everything.

4️⃣ Improves sleep.
Train hard, rest better. Your brain finally gets to switch off instead of racing all night.

5️⃣ Builds mental toughness.
Every hard set is practice for the moments life hits harder. You learn to stay composed under pressure.

Physical strength fades.

Mental strength stays.

31/10/2025

Why lifting weights won't make you bulky 👇

I hear this a lot: “I feel like I'm getting bulky”

The truth is weights don't make you bulky. Food does.

You don't have enough testosterone to suddenly start building big muscles. What usually happens is this you start training, your muscles store more water and glycogen, and you feel a bit tighter or puffed up.

That's not bulk it's just your body adapting.

If your nutrition isn’t in check and you're eating more than you burn, you'll gain some fat on top of new muscle. That's what gives the bulky look.

Weights are what shape your body. They define your legs, tighten your arms, lift your glutes, and speed up your metabolism.

Cardio burns calories but lifting changes how your body looks.

So if you want to look lean, strong and toned👇👇

Keep lifting. Dial in your nutrition . Give your body time to settle into its new shape

You're not getting bulky. You're building the body you actually want 💪

#ᴋᴇᴇᴘɢᴏɪɴɢ

27/10/2025

Push & Power Workout ⚡

Grab a pair of dumbbells.
If you don’t have any two heavy bottles or a weighted backpack does the trick.

This one’s all about power and endurance so push through every rep no matter how heavy it feels.

Workout:
1️⃣ Front Squat to Press (or Thrusters)
2️⃣ Devil’s Press
3️⃣ Squat and Press
4️⃣ Dumbbell Jumping Jacks

Choose your level:
• 30s work / 20s rest = Beginner
• 40s work / 20s rest = Intermediate
• 45s work / 15s rest = Advanced

Go for 3–5 rounds and feel that full upper-body and leg burn

Short. Explosive. Effective.

Save this for your next power session

25/10/2025

You don’t lose progress overnight.

You lose it one skipped workout, one excuse, one “I’ll start tomorrow” at a time.

24/10/2025

No need for a caption. Just read what’s on the picture again and again.

#ᴋᴇᴇᴘɢᴏɪɴɢ

23/10/2025

You only need a pair of dumbbells for this one.

If you don’t have any, grab two water bottles or a backpack and add some weight ....it still works.

Full Body Pump Workout 🔥

Choose your level:
• 30s work / 20s rest = Beginner
• 40s work / 20s rest = Intermediate
• 45s work / 15s rest = Advanced

Complete 3 to 5 rounds depending on how much you want to push.

1️⃣ Dumbbell Thrusters
2️⃣ Dumbbell Deadlift to Row
3️⃣ Dumbbell Forward to Reverse Lunge
4️⃣ Burpees

Simple. Effective. Full body. You’ll feel every muscle working by the end.

21/10/2025

When you eat fruit the fibre inside slows down how fast sugar gets into your blood

That same fibre protects your liver, feeds your gut, and helps reduce inflammation

When you juice fruit, you remove the fibre and are left with sugar water that spikes your blood sugar just like a soft drink

Even smoothies do it. Blending breaks the fibre into tiny pieces, so it can’t slow sugar down anymore

Eat your fruit. Don’t drink it. Your gut, liver and energy levels will thank you

19/10/2025

Lovely afternoon at Vincent's

A rainy day well spent with great company

Thank you to everyone who made it, missed those who couldn’t