Are you looking to improve employee culture?

Or reduce the number of sick days your business loses each year. Or are you looking to be a 5 star employer and support the wellbeing of your team? My Mind over MATTer corporate services will give you exactly what you need. Read on below …

A workforce that is mentally, physically, and emotionally healthy is more productive, engaged, and resilient. Recognising this, many companies are turning to corporate wellness workshops to cultivate a culture of well-being within their teams. My Mind over MATTer corporate offerings will help with building healthy routines, improving eating habits and identify ways in which they can increase activity levels.

What is the ROI? 

Of course you want your team to be healthy and physically capable of doing their job, but that’s not the only result you will see from my programmes.

1. Improved Employee Health and Happiness

Investing in employee wellness leads to healthier, happier employees. Corporate wellness workshops provide valuable education and resources to help employees adopt healthier lifestyles, including tips on nutrition, exercise routines, and stress management techniques. As employees prioritise their health, they experience fewer sick days, reduced stress levels, and increased overall well-being, leading to higher morale and job satisfaction.

2. Enhanced Team Dynamics and Collaboration

Participating in wellness workshops or online mentoring fosters a sense of camaraderie among team members. When employees come together to focus on their well-being, they build stronger connections and develop a support system within the workplace. This sense of unity transcends the workshop environment, leading to improved teamwork, communication, and collaboration on projects and tasks.

3. Increased Productivity and Performance

Healthy employees are more productive employees. By equipping employees with the knowledge and tools to prioritise their well-being, corporate wellness workshops help optimise performance levels. When employees feel physically and mentally energised, they are better able to focus, concentrate, and deliver high-quality work consistently. As a result, companies experience greater efficiency, innovation, and success.

4. Reduced Absenteeism

Promoting employee wellness can give significant cost savings for organisations. By encouraging preventive health measures and lifestyle changes, corporate wellness workshops help reduce the incidence of chronic diseases, such as obesity, diabetes, and heart disease. This, in turn, leads to fewer sick days due to illness, ultimately contributing to the company’s bottom line.

5. Strengthened Employer Brand and Employee Retention

Companies that prioritise employee well-being differentiate themselves as employers of choice in the competitive talent market. Offering corporate wellness workshops demonstrates a commitment to employee health and work-life balance, which can attract top talent and improve employee retention rates. When employees feel supported and valued, they are more likely to remain loyal to their organisation and contribute to its long-term success.

“Matt’s workshops really helped our team dynamics and it feels like a much healthier place to work.  Even our remote workers have felt a difference and feel more included! Thanks so much for the workshops – we are now looking into offering the online mentoring programme for colleagues who want to continue working with him” Dan, Founder 

I can work with you to build a bespoke package to suit your needs and objectives.  Popular options include: 

• One off group workshops/seminars
• Series of group workshops spread of 6-12 weeks
• Offering my Mind over MATTer online mentoring programme for employees to sign up to providing individual and bespoke nutrition, fitness and mindfulness advice 

Implementing corporate wellness workshops or online mentoring can have a transformative impact on your team’s performance, productivity, and overall well-being. By investing in employee health and happiness, companies not only enhance their bottom line but also create a positive and supportive work environment where employees can thrive. Drop me a line here, to see how I could help your team thrive!

In the pursuit of a healthier lifestyle and weight loss, we often turn to various diets, workout routines, and supplements.

However, one simple and underestimated element plays a crucial role in this journey – H2O. Staying hydrated is not only essential for overall well-being but can also be a game-changer when it comes to shedding those extra kilos. Here are five ways in which water can help you thrive in your physical performance

1. Studies have shown that consuming water can temporarily increase your metabolic rate, allowing your body to burn more calories.
2. Lots of people mistake thirst for hunger and end up snacking between meals, which can be detrimental to their aesthetic aspirations, not to mention the effect it can have on maintaining a positive and motivated state of mind. But if you reach for the H2O before a biscuit, you might find you don’t need any or as much food and this will result in less calories consumed.
3. Water plays a key role in optimising your workouts. It helps to maintain energy levels, lubricates joints, and regulates body temperature. When you’re adequately hydrated, you can push yourself harder during exercise, ultimately burning more calories and facilitating weight loss.
4. Water is essential for the process of lipolysis, where your body breaks down fat into energy. Dehydration can hinder this process, making it more difficult for your body to utilise stored fat. By staying well-hydrated, you support your body’s ability to burn fat efficiently, contributing to weight loss efforts. 
5. Ironically, staying hydrated can help combat water retention. When your body senses that it’s not getting enough water, it tends to hold onto fluids, leading to bloating and water weight. Drinking sufficient water signals to your body that it’s safe to release excess water, reducing bloating and helping you achieve a leaner appearance.

Are you having enough water? I hear from clients time and again, that their fluid intake mainly comes from caffeinated drinks and once they start having more water, they are less tired, getting more from their workouts and seeing physical results.  When you think that every cell in your body requires water to function, it’s madness that most people don’t consume enough, if you feel you need some support in making healthier choices, I can help you here

Serotonin, a neurotransmitter in the brain which is crucial for regulating mood, sleep, appetite and even bowel movements to name a few functions.

It is present in our lives everyday and can impact our wellbeing, should you serotonin levels dip. I know first hand that when my serotonin levels drop, it can have an impact on my ADHD symptoms and make them worse. And for people without ADHD a dip in serotonin can majorly affect your ability to train and other parts of your life and here’s why:

1. Balanced Mood: Serotonin acts as a mood stabiliser, keeping emotional highs and lows in check. When serotonin levels are adequate, we’re more likely to feel content and emotionally balanced.
2. Supporting Good Sleep: Serotonin plays a crucial role in regulating our sleep-wake cycle. By facilitating the production of melatonin, the hormone responsible for inducing sleep, serotonin ensures we enjoy a restful and quality sleep.
3. Influencing Body Functions: Beyond mood and sleep, serotonin exerts its influence on lots of bodily functions, including appetite, digestion, and even cognitive processes. Maintaining optimal serotonin levels is vital for overall health and vitality.

To keep serotonin levels in harmony, adopting a holistic approach to well-being is paramount. Incorporating the following practices into your lifestyle can help nurture healthy serotonin levels:

• Regular Exercise: Engaging in physical activity boosts serotonin production, enhancing mood and overall well-being. Aim for at least 30 minutes of exercise most days of the week to reap its serotonin-boosting benefits.
• Balanced Diet: Fuel your body with nutritious foods that support serotonin synthesis. Incorporate foods rich in tryptophan, such as turkey, salmon, nuts, and seeds, into your diet to promote serotonin production.
• Exposure to Sunlight: Sunlight exposure stimulates serotonin production in the brain, making it essential for maintaining optimal levels. Spend time outdoors each day, especially during the morning hours, to bask in the mood-lifting effects of sunlight.
• Adequate Sleep: Prioritise quality sleep to ensure your body can replenish serotonin levels effectively. Establish a consistent sleep schedule and create a restful sleep environment conducive to relaxation and rejuvenation.

I do each of these things everyday and found that by prioritising these lifestyle factors, my ADHD symptoms have stabilised.  But by supporting your body’s natural serotonin you are on your way to living a happier, healthier life. If maintaining a balanced lifestyle is something you’d like to chat to me about, get in touch with me here

Anybody that knows me, knows I live by intermittent fasting and occasionally will do a longer fast for 24 hours and even 72 hours.

Now, I’m not telling everybody they should go for days without food, far from it. I have been known to suggest some of my clients try it, when it is relevant for them but only if they are keen to try it, and when they do, it’s a game changer.

What is intermittent fasting

The method involves alternating periods of eating and drinking i.e. in 24 hours you would eat normally during 12 hours and then fast during 12 hours. You can drink water throughout the day to stay hydrated.

Everybody is different and will find a fasting period that works best for them. Personally I fast for 16 hours and have a window of eight hours where I consume my food and beverages. I encourage my clients to have a minimum 12 hour fast everyday.  There is lots of science to back up the benefits, most notably, its positive effect on weight loss.

Having eaten this way for years, I have found that limiting the time frame I can eat, really helps to minimise blood sugar spikes and having a set routine for my food intake not only helps to keep me focussed, see better results from my training and helps to manage my ADHD.

Here are my top 3 benefits of intermittent fasting 

Fat Loss

One of the key reasons intermittent fasting is effective for fat loss lies in its impact on metabolism. During the fasting period, the body shifts from using glucose as its primary energy source to using stored fat for energy production. This metabolic switch can enhance fat mobilisation, help to reduce body fat over time.

Hormonal Regulation

Intermittent fasting also exerts a positive influence on various hormones related to fat storage and breakdown. Insulin sensitivity improves, helping the body better regulate blood sugar levels and reducing the likelihood of excess glucose being stored as fat. We also produce hunger and appetite hormones that are always working. The hormone that tells us when to eat is called gherlin and the hormone that tells us when to stop is called leptin. When we fast common sense would tell us that gherlin would go up but it actually goes down steadily as a fast continues because the body readjusts so this often helps with cravings for the wrong sorts of foods. Additionally, growth hormone levels increase, promoting fat metabolism and lean muscle preservation.

Maintaining Lean Muscle Mass

One concern with some weight loss methods is the potential loss of lean muscle mass. Intermittent fasting, however, has been shown to preserve muscle tissue while promoting fat loss. This is crucial for achieving a lean and toned physique, as maintaining muscle mass is key to a healthy metabolism.

As you can tell I am a fan of this method and would love to chat to anyone who is considering implementing this into their lifestyle. You can get in touch here

Many people struggle most with their kitchen routine rather than their workout routines.

Getting consistency in this element of their plan is pivotal to achieving both peak performance in the gym and desirable aesthetic results. After talking to my clients I have identified the three biggest barriers (some may call them excuses) to getting your nutrition game on point.

Time
Most people are juggling work, family, friends and trying to prioritise their own health. When you have little time, it is tempting to reach for convenience foods that are normally laden with sugar, fat and little protein. As part of my clients onboarding we discuss their food preferences, lifestyle and what types of meals they will need to be successful. I work with my clients to build new habits over time to help them in the long term, especially when motivation has subsided.

Knowledge is power
Nutrition can be a minefield. There is so much nonsense available at the click of a button, it can be tricky to know what is good or bad advice. A key part of Mind Over MATTer includes educating my clients on nutrition to help them understand nutrition so they have this knowledge to make more informed choices. Once people understand this, they find it much easier to make smarter food choices. It’s also important to note that depending on your goals, current body composition and motivations,nutrition targets will vary from person to person. There isn’t one size fits all in my experience, so we work together to educate you and make changes to your individual lifestyle slowly over time, that help you reach your goals.

Overcoming Temptations
The siren call of unhealthy snacks and sugary treats can be irresistible, especially when energy and motivation is low. Clients may find it challenging to resist the allure of convenience foods that seem to offer a quick fix. A key element of overcoming temptation is to ensure that you are properly fuelled at all times and fully prepared with snacks for when that slump hits. This is where discipline comes in. I give myself one ‘high carb’ day per week and this allows me to indulge in the foods that I know serve little purpose, but due to discipline I am more than happy to get back on the meal plan bandwagon the following day. Chatting with my clients, it’s clear that while it’s nice to have a McDonalds every so often, it’s actually better to feel energetic, clear minded and like your body is looked after. I work with clients to build practices that help with this.

Ultimately, the proof of a well-crafted diet lies in its impact on performance. Clients who fuel their bodies with the right balance of nutrients experience improved energy levels, enhanced endurance, and better recovery post-exercise. Understanding and addressing these pain points around nutrition can empower clients to overcome obstacles and achieve their fitness goals. By emphasising the importance of consistency, demystifying macronutrients, providing practical solutions for temptations, and highlighting the impact on performance, clients can unlock the key to a successful and sustainable fitness journey—one delicious and nutritious bite at a time.

If you would like to talk to me about this, I would love to hear from you.

In my opinion discipline is the key to sustainable change.

It’s the consistent, daily commitment to habits that lead to long-term well-being that helps my clients achieve peak physical and mental wellbeing. Unlike motivation, discipline is a steady force that withstands time and external pressures.

While motivation can kickstart your efforts, the real game-changer is cultivating discipline. In fitness it means showing up, following a plan, and gradually progressing. In nutrition, it’s about making mindful choices daily. Maintaining a positive mindset requires discipline in self-awareness and resilience.

Discipline serves as the sturdy backbone that sustains efforts when motivation wanes. While motivation is often tied to external factors, such as the desire for quick results or societal expectations, discipline is an internal force driven by commitment and routine. Here’s how discipline takes over when motivation subsides:

• Discipline thrives on consistency – even when motivation fades, discipline ensures that you continue to show up and put in the work. It’s the commitment to daily habits that becomes second nature over time.
• Discipline thrives in a structured routine – when motivation dwindles, having a set schedule and specific tasks to accomplish helps maintain momentum. Routine establishes a framework that guides actions, making it easier to adhere to healthy habits even when the initial excitement wanes.

I encourage my clients to form new habits and always ask for a minimum commitment of 4 months. This is because after initial motivation wanes, a consistent routine over a longer period of time intrinsically builds discipline.

This mindset keeps them eating purposefully and training periods of low motivation giving you meaningful results, that are the culmination of sustained effort. It also helps people to understand that while a coach can motivate you during a training session or during your online check-ins, the responsibility for success is squarely on the individual. It is this sense of ownership that empowers individuals to push forward even in the absence of external motivational triggers.

If you would like to talk to me about cultivating a consistent routine I would love to hear from you.

Your fitness journey is about transforming your overall well-being.

To thrive in your fitness aspirations, in my experience I’ve found people succeed better when they adopt a comprehensive personalised roadmap that encompasses effective workouts, nourishing nutrition, and the power of mindfulness.

What do you need to thrive in your fitness and wellbeing journey?

For me, Mind Over MATTer is not just a business; it’s a passion, a way of life. I’ve poured my heart and soul into this program to help you thrive in your aesthetic physique, daily energy levels, and mindset. Mind over MATTer is based on 4 pillars to help you live well.

• An engaging coach who reviews and adjusts your personal plan regularly to ensure you are surpassing your targets
• A nutrition plan that encourages you to eat energetically and provides you with the fuel and nutrients you need to train purposefully and live your life to the full.
• Tools for adding mindfulness into your daily life to help give you a positive mindset to help you achieve success
• An ally to support you, guide you and help you to set up an environment to reach peak performance both physically and mentally

“100% recommend! Matt is always on hand for any questions that I have and really adapted the food suggestions to suit my lifestyle. The check-ins are great and he really motivates me on days when I need it! 100% recommend Matt. He is so knowledgeable and really looks at the bigger picture of not just exercise. Plus he’s got a great sense of humour!! If you are thinking of having an Online Coach – THIS IS YOUR MAN!!” 

Sarah, client

Remember, fitness is a lifelong commitment, and this roadmap is your guide to not just reaching your goals but flourishing in them. Embrace the process, stay dedicated, and revel in the transformative power of a well-rounded fitness and mindfulness approach.

If you would like some help on the above, then get in touch to see how my Mind over MATTer programme can help you.

Since 2011 I have been on a mission to help to transform lives through purposeful fitness, energetic nutrition, and mindful mentoring.

For those of you I have had the pleasure of coaching, I’m sure you will agree my approach is whole body and lifestyle, not just what you look like. So it made sense that I reflect that in the service I offer my online clients. I am really excited to share with you that my business has gone through a transformation, rename and a rebrand – Mind and Movement Mentoring – a one stop shop to help you live well, thrive in your aesthetic physique, daily energy levels and mindset. My online mentoring programme is now called Mind Over MATTer, let me tell you why this transformation is so special.

My Commitment to Your Transformation

For me, Mind Over MATTer is not just a business; it’s a passion, a way of life. I’ve poured my heart and soul into this program to help you thrive in your aesthetic physique, daily energy levels, and mindset. Mind over MATTer is based on 4 pillars to help you live well.

1. Physical Excellence: I believe in training smart and eating well. Your health is the foundation of an energetic life. Through personalised workout programmes and progress markers, we’ll transform your health and vitality. It’s all about maximising results and making every day count.

2. Wellness Optimisation: Energetic nutrition isn’t just a buzzword — it’s a way of life. In Mind Over MATTer, we’ll dive deep into nutritional education and tailor an approach to fuel your body for peak motivation. We’ll master everyday rituals to harness your mood and remove what no longer serves you.

3. Psychological Empowerment: I’m not your typical mentor. I’m a proud neurodivergent with a unique mindset. With my ADHD-driven approach, I want to empower you to lead a life without limits. Together, we’ll conquer your addictive tendencies and help you reach your full potential.

4. Unwavering Allyship: With over 12 years of experience, I’ve seen it all. I’m your faithful ally throughout your journey. My role is to provide accountability, support, and create a judgement-free space where maximum results are the norm. Your success is my success.

Who is Mind Over MATTer For?

This program is for individuals who are ready to take their journey to the next level. It’s for those with open minds, willing to explore all the factors that impact their progress, whether it’s supplements, biohacking, or recovery techniques. If you’re intrinsically motivated, feeling frustrated at a plateau, and you refuse to settle for average, this is the program for you. I’m here to guide you as you upgrade your lifestyle and embrace a holistic approach to well-being.

So, if you’re ready to unlock your full potential, join me on this exciting journey with Mind Over MATTer. Together, we’ll transform your life, one step at a time.

The debate over how often you should strength train is never-ending.

Some argue that 1-2 times a week as well as cardio will be suitable, while others advocate for a more rigorous approach, training 4-6 days a week. I do 5 training sessions a week, for my clients, I suggest 3-5 days per week. Over the years, I have found training more frequently results in better habit forming and of course benefits the mind and body better too.

Body Benefits

1. By training more frequently you will see an improvement in muscle mass and definition. As you progressively challenge your muscles with resistance exercises, they respond by becoming stronger and more defined.
2. Strength training doesn’t just help you burn calories during your workouts; it also elevates your resting metabolic rate. Muscle tissue requires more energy to maintain than fat, so the more muscle you have, the more calories your body burns at rest. This can be a game-changer for weight management and fat loss.
3. Weight-bearing exercises like strength training increase your bone density making them stronger and more resilient. This can be especially crucial for preventing osteoporosis and reducing the risk of fractures as you age.
4. Strength training helps strengthen the connective tissues around your joints, reducing the risk of injuries and improving joint stability. This can be particularly beneficial for those with joint issues or those looking to prevent them.
5. As you strengthen your core, your posture naturally improves. This reduces the risk of back pain and discomfort. Enhanced balance is another welcome side effect, reducing the likelihood of slips, trips, and falls.

Mind Benefits

1. Exercise triggers the release of endorphins, your brain’s feel-good chemicals, which can help alleviate stress and improve your mood. The focus required during strength training sessions also offers a mental break from daily worries.
2. Achieving your fitness goals will boost your self-esteem and self-confidence. The physical changes you’ll notice in your body can further enhance your self-image.
3. Strength training teaches discipline and perseverance. Pushing yourself to complete a challenging workout builds mental toughness that can carry over into other aspects of your life. You’ll learn that you can overcome obstacles with determination and dedication.
4. Studies suggest that regular strength training may have cognitive benefits, including improved memory and cognitive function. It’s believed that the increased blood flow and growth factors stimulated by exercise contribute to these cognitive enhancements.

I personally think that providing you allow adequate rest and recovery, along with stretching, mindfulness and walking, completing 3-5 strength training sessions per week has many more benefits than negatives.

Do you enjoy strength training? I would love to help you unlock your potential