I talk a lot about consistency being key when it comes to your training. But it’s not just relevant for your gym sessions, if you truly want to improve your mind and body, you need consistency every day.

In my humble opinion this is the secret to unlocking a healthier, happier you. It’s all about achieving three daily wins in the physical, mental, and spiritual aspects of your life. Trust me, it’s easier than you might think, and the rewards are astounding.

The Physical Win
I know that not everyone has hours to spend in the gym. But here’s the good news – you don’t need to! Start with something simple, like a brisk 20-minute walk or a quick yoga session. This gets your blood pumping, boosts your mood, and sets a positive tone for the day. Don’t forget about nutrition; make smart choices like adding more fruits, veggies, and lean proteins to your diet. And don’t underestimate the power of hydration – water is your best friend.

The Mental Win
A strong mind is just as crucial as a fit body. Take a few minutes daily to practise mindfulness or meditation. It’ll help you reduce stress, sharpen your focus, and build emotional resilience. Learning something new each day, no matter how small, keeps your mind agile and curious and allowing your creativity to flow will help you feel lighter and positive.

The Spiritual Win

Spirituality isn’t about religion; it’s about finding meaning and connection in your life. Take a moment daily for a gratitude practice. It shifts your focus toward positivity and contentment. Spend time in nature, even if it’s just a walk in the park or stargazing. It grounds you and connects you to the world around you. Engage in acts of kindness; they give you purpose and remind you of our interconnectedness.

I’ve seen it time and time again – these daily wins are transformational. They don’t require monumental efforts, just consistent small steps. Over time, they accumulate to reshape your life. You’ll feel more balanced, energetic, resilient, and fulfilled.

I’d love to help you with this, feel free to contact me.

At the end of July I attended the exceptional Unleash the Power Within (UPW) Tony Robbins event in Birmingham and two months later I am still blown away by the impact it has had on my everyday life.

I have been a fan of Tony Robbins teachings for a number of years, so to experience it first hand was on another level. At the end of July I attended the exceptional Unleash the Power Within (UPW) Tony Robbins event in Birmingham and 2 months later I am still blown away by the impact it has had on my everyday life. After digesting what I learnt and using these tactics since the event I wanted to share them with you, as they may help you.

Emotion is the catalyst for change…
One of the most compelling takeaways was the understanding that change is virtually impossible unless it’s linked to emotion. In this context, it’s either pleasure or pain. While pleasure can certainly motivate us, it is the power of pain that truly drives us to action. We are willing to go to great lengths to avoid pain, and this was demonstrated during an exercise called the Dickens process, inspired by Charles Dickens’ timeless tale, “A Christmas Carol.”

In the Dickens process, you are encouraged to visualise a future so painful, if you continue to live the way you do now. This process also encourages you to reflect on the past and present to help gain a deeper understanding of who you are. This reflection and visualisation will encourage change today to impact your future, a la Scrooge. During the event this process was performed and it proved to be one of the most emotionally intense experiences of my life.

Movement can cause emotional change…
Another revelation that resonated deeply with me was the idea that you can alter your state of mind through movement.

In other words, motion creates emotion.

While I had some understanding of this concept, primarily through my love for exercise, I learned that it can be applied in various ways. By consciously conditioning your nervous system with specific patterns of movement, you can regain control over your emotional state.

The difference between ‘must’ and ‘should’…
A simple yet incredibly potent concept I encountered at the event was the distinction between “shoulds” and “musts.” In life, we often think about what we want, but the true driving force behind our actions is what we must have. This shift in perspective underscores the importance of identifying our non-negotiables, the things we are absolutely determined to achieve. It reminds us that it’s not the casual desires but the compelling necessities that propel us forward.

If you ever have the chance to attend one of his events, you will not regret it. And if any of this resonates with you, I’d love to chat with you, get in touch with me below.

Amidst the rush of daily life, taking time out to recharge your batteries might seem like a luxury, but the benefits it brings can make a massive difference to your fitness journey.

Taking time to be in the moment, will help to calm your nervous system, reduce stress and be more present. This is something I personally work really hard on, and don’t always find easy to do. But I know it reaps massive rewards for my mind and body. I tell my clients that rest for your mind and body is just as important as a training session.

Heightened stress levels can hinder your fitness progress. By actively seeking moments of calm everyday, you provide your nervous system with the chance to reset and recover. This leads to stress resilience, meaning you can cope better in challenging situations and channel your energy more productively.

A calm nervous system can improve physical performance and enhance recovery. A relaxed mind and body helps your body move more efficiently and effectively when you train. Reducing the risk of injuries, and promoting faster recovery as your body has time to heal and rejuvenate. This synergy between your mental state and physical prowess results in greater gains and accomplishments.

Nurturing a calm nervous system not only benefits your fitness training but also enriches your overall well-being. The sense of tranquillity positively influences your mood, and contributes to a more positive outlook on life. Sleep improves, your immune system is stronger and you will feel less stressed in all aspects of your life.

So how do we do that I hear you ask… Well I go for a walk everyday (unless it’s pouring down), there is something about being in fresh air and being away from a screen that really calms me. But for others it might be:

• A beauty treatment
• Turning your phone off for 30 mins
• Building lego
• Crafting
• Colouring
• Spending time having fun with your family
• Spending 5 minutes each day reflecting on the positives of the day

I have found that when my clients are less stressed they often perform better in the gym and reach their goals faster as they can focus on what’s happening in that moment, not the other 101 things they have to do when they finish their training session. It’s not selfish, it’s self care.

As someone with ADHD, maintaining focus and consistency isn’t always a walk in the park. The moment I hit a plateau, frustration kicks in and my hyperfocus can waver.  It is normally at this point that I start looking inward to see how I can improve my headspace to keep moving forward. 

Over the years I’ve tried lots of techniques to try and overcome this, not just for me, but also my clients too. I have found that these five things are the best at breaking through a plateau.

Embracing Dynamic Change
The saying ‘a change is as good as a rest’ is true, and for most people their workouts become repetitive and a little boring. When I or my clients become disinterested in workouts, I’ll introduce new exercises, experiment with different workout styles, and alter the timing and intensity. The dynamic shifts keep the brain engaged and body responding.

Channelling Hyperfocus
While ADHD can lead to distractions, it can also spark intense hyperfocus. This is really helpful when working on specific fitness goals. Learning how to ‘hyperfocus’ is something everyone can do, and it has become my secret weapon against plateaus. When I see a client at a plateau helping them to find a hyperfocus is really beneficial in  helping them push through this stage. Whether they are looking to compete in a fitness competition or reach a health milestone.  I really believe this superpower can help you get there.

Fuelling the Fire
Nutrition is key.  Eating well should never be monotonous or boring. I like to add meals like Fajita Friday with turkey breast to my meal plan as it makes me feel like i’m having a ‘fun’ dinner. I find menu planning and meal prep ensures you receive the right nutrients to fuel your brain and body.  It also helps you know what macros you are consuming daily, which can really help lift you out of that plateau. The result? A newfound energy that powers workouts and shatters the plateau barrier.

Recovery
Recovery isn’t just for the body, incorporating mindfulness techniques, such as meditation and deep breathing, helps to rest your mind.  At times of plateaus, it is important to take stock of your personal life and identify any potential triggers. A calm mind translates into improved focus during workouts and enhanced resilience against plateaus.

Redefining Progress
Progress isn’t always measured conventionally. Instead of fixating on the end result, it’s important to celebrate every small victory. Each step forward, no matter how small, fuels motivation and will keep you pushing, especially when the going gets tough.

Even employing all of the above, we can’t always overcome a plateau easily.  It is in that moment that seeking help and guidance can become a game changer. Working with a coach can really propel your fitness. I’d love to help you reach your next fitness goal. 

Eating well is crucial for maintaining good health, both physically and mentally.

The right foods can fuel and nourish your body, providing you with the energy you need to power through your workouts and daily life. Here are some of my top picks for foods that will help you reach your mind and body goals! As always each person’s macronutrient (fat, protein, carbohydrates) requirements will vary greatly based on your weight, age, and lifestyle. 

Pre-workout
Bananas are a great pre-workout snack, providing instant energy, fibre and a potassium boost without weighing you down, this can get you ready for any workout session. Oats are another excellent choice, offering complex carbohydrates and fibre for sustained energy throughout your workout and beyond. Starchy, complex Carbohydrates like wholegrain rice and sweet potatoes are the body’s preferred source of fuel, and the only fuel the brain can run on, so ensuring we have enough of this food group every day is important.

Post-workout
When it comes to post-workout recovery, lean protein is essential. Chicken, eggs, fish, tofu, Quorn; all the above are excellent sources of lean protein, helping to repair and grow muscle tissue. The reason us personal trainers bang on about protein so much is because it’s great at filling you up and as it takes the body longer to digest, it will stop you from feeling hungry. Sweet potatoes are a tasty way to replenish glycogen stores after endurance workouts.

Snacks
On training days your appetite will be bigger, so it’s important to make sure you are prepared for when the munchies attack. Greek yogurt topped with fruit is a creamy and protein and vitamin-packed option which makes a delicious post-workout treat. Berries are like little bursts of joy, packed with antioxidants to fight off free radicals produced during exercise. Nuts and seeds are tiny powerhouses, providing healthy fats and protein for sustained energy and overall health.

Meal times
One thing we can all do more of is make sure we are eating at least five fruits and vegetables per day. Eating a variety here is key, every colour provides different nutrients e.g. oranges provide Vitamin C, and spinach is rich in iron, protein and magnesium. 

In my humble opinion, we should all be eating more protein, more fruits and vegetables, less carbs and a small amount of fat each day. Don’t forget to stay hydrated by keeping a water bottle by your side. With the right foods and proper hydration, you’ll be well on your way to reaching your fitness goals

If you want any help with your diet I am here to help, as a qualified nutrition and fitness coach I can create a bespoke food and fitness plan to help your mind and body. Get in touch with me today.

Love it or hate it, Artificial Intelligence (AI) is here to stay, but what impact will it have on the fitness industry I hear you ask…

Although it’s recently had a lot of attention in the press and on social media, AI has been assisting the fitness industry for quite a while. Think running/cycling apps, smart watches, food trackers, online coaching, the list is endless. And just like other industries, it’s making a big impact changing how we deliver real-time coaching (online and face-to-face), track progress, and keep people striving to reach their goals.

Smart Watches and Fitness & Food Trackers

These devices and apps give valuable insights into my clients health data, eating habits, exercise history and most importantly how they feel on a regular basis. I use this information to really get to know my clients so I can tailor their training programmes and nutrition plans to suit their lifestyle and encourage them to reach their goals.

Virtual Coaching

Using my virtual coaching platform to help more people achieve their mind and body goals has been incredible. The AI-driven platform allows me to offer real-time feedback, technique corrections, and exercise modifications, providing my clients with constant guidance and support whenever they need it.

Progress Tracking and Motivation

I always say there is no such thing as maintenance, you are either going forward or backwards.  AI-powered platforms and devices are brilliant for showing trends and looking at food and training trends over a period of time. It helps with motivation, and people can recognise how far they have come. We can assess their current plan and make changes to keep them in a growth mindset and continue moving towards their goals

Face-to-face Personal Training

Will face-to-face training become a thing of the past? Will I become a Hologram and appear in multiple gyms up and down the country at the same time? There are some people who pray this never happens as one Matt is more than enough. Online coaching is a great tool for connecting coaches and clients wherever they are based.  Whilst this will suit some clients, others will always want an in-person session.  I can’t see that changing and me switching to just online clients anytime soon.

Even with all these advances in technology, AI won’t do the exercise for you, that is still something you need to do yourself, and this is a key point. Theres a lot of promise in the way the world is evolving with modern technological advancements but with life expectancy firmly on the decline it suggests that building up your mental and physical muscles through exercise is more important than ever. Something you and only you can do.

(Said in an egoless, non threatened way) AI will never beat the human touch – a key part of my coaching, both face-to-face and online is the human aspect. I pick up on how people are doing and adapt accordingly, have built up years of experience that’s invaluable and my coaching style is really personalised to the individual. Not something AI, in my opinion, will ever be able to replicate.

Get in touch if you want some help reaching your mind and body goals.

I recently decided to challenge myself to make a substantial change to my diet. Whilst I ate well all week, except for my Saturday ‘high carb’ day (most people call it cheat day) I’d noticed a lot of the food I was eating was processed.  

After doing some research and taking into account how processed foods can affect ADHD symptoms I wanted to set myself a challenge of eating as few processed foods for a whole month. I set myself this challenge even though I knew I was going on a mini break that same month, as I wanted it to be authentic and be tested in real-life situations. I do this for short periods every so often, so I really wanted to see how a whole month would be. So how did it go?

Well, there was a small number of spontaneous slip-ups (life happens eh?) and I did relax a little whilst I was in Lisbon, although I was far better than I would usually be on holiday, I couldn’t resist the Nata’s completely! But on the whole, I am glad I did it, and I was pleasantly surprised at how well I did.

I don’t feel there were any new learnings, but it reinforced what I already knew; I feel so much better mentally, physically and spiritually whenever I do this.

It was very much momentum-based, and it got easier over time.  Once my cravings subsided, I found my mind was calmer and I could focus better, which could be due to my blood sugar being more stable. This was a welcome benefit, as I know I can sometimes be hard work and act quite frantic when I have over-indulged. 

Now the challenge has come to an end, I’ve adopted eating less processed food as my default, but at the same time allowing for a bit more movement. Each year, it’s encouraging to see my lifestyle becoming better than the previous year. This has a lot to do with having a growth mindset, knowing that you can always improve on something is freeing. 

I like processed foods, who doesn’t? That’s how they are designed but I’m a big believer that you can evolve your pallet to the point where you are having just as much fun eating “healthy” vs being on autopilot mode of eating because of boredom, or to change your emotional state, or just circumstantially because you haven’t thought ahead.

If you’ve never tried something like this I strongly recommend you give it a go and I’d love to help you. Get in touch with me for a chat today

I feel like this is a bit of a secret weapon that often doesn’t get spoken about enough!

One, because it’s a good and constant source of fuel that helps drive you towards your goals by making a conscious effort to be just a little bit better every day…

But arguably, and more importantly, it should make you curious and able to ponder when things aren’t going as you would like because it’s the overarching commitment that everything stems from. 

I vividly recall my early days in the gym, fumbling about with a scrawny physique that had no business being in a vest. The whispers of “seen more meat on a butcher’s pencil” followed me everywhere. Despite my many mistakes, one thing I always did well was maintain a growth mindset.

Committing to this mindset protected me from the ups and downs of motivation. It forced me to turn inward and reject excuses. It became my secret weapon against self-doubt and setbacks.

To create a growth mindset, it starts with self-awareness and a willingness to challenge your beliefs.

1. Replace “can’t” with “yet”.
2. View challenges as opportunities for growth. Think of obstacles as a chance to expand your skills.
3. Understand that success takes time, effort and some failures, we often learn more by failing than getting it right the first time.
4. Seek feedback and see it as valuable guidance for improvement.
   
5. Be kind to yourself and use words of encouragement like you would to someone else. 

The secret sauce in my view is that a growth mindset takes the ownership off the achievement of any outcome and brings it more to the consistent process itself, because at the end of the day there is no finish line anyway. It’s about progress, learning, and growth every step of the way.

Embracing this mindset can be challenging, especially if you are changing the habits of a lifetime.  I’d love to help you create a growth mindset, get in touch with me to find out more. 

In 2021, at the ripe age of 36, I received a life-changing diagnosis of ADHD. I had hoped that it would provide the answers I had been seeking, but instead, it left me with more questions.

ADHD is often portrayed as a condition that can be cured with medication, but my experience has shown me that it’s not always that simple. Living with ADHD has presented challenges that have affected all areas of my life including my mental health.

Being neurodivergent has brought its fair share of difficulties into my life. It has impacted my relationships with partners, family, and friends, often leaving me feeling anxious and confused. I’ve sometimes found myself succumbing to impulsive behaviours in search of quick dopamine fixes. However, I’ve learned that understanding and embracing my neurodivergent nature is a crucial step toward finding peace and acceptance.

I often find it really hard to focus and anxiety is an unwelcome constant in my life. Having my routine disrupted can affect me so negatively and things being disrupted quite a lot during the COVID lockdowns was the catalyst I needed to understand more about my brain and why I behaved in certain ways.

Even as a child, I remember acting impulsively or needing to expel a build-up of energy in some way and never understanding why. Every single parents evening at school would be based around the theme of “Matthew is a nice boy, but we simply cannot get him to stop talking”.

But it’s not all doom and gloom! During my darkest days, I’ve been fortunate to have the support of some amazing individuals in my life. Their understanding and encouragement have been invaluable. Having a strong support network can make a world of difference when dealing with the challenges of ADHD. They’ve provided me with the reassurance and guidance I needed, reminding me that I’m not alone in this journey.

In addition to this, since my diagnosis, I have gone on a bit of a journey to try to find ways of embracing my neurodivergent side, whilst looking after myself and discovering strategies I’ve found support that has helped me navigate this journey. I also credit my job and lifestyle to helping calm my brain.

Here are my top tips for dealing with anxiety:

1. Exercise and movement: Working out is a great outlet for people with anxiety and ADHD. Having been doing this for nearly 20 years, little did I know I was already helping myself. Coaching people on their fitness journey is something that gives me a dopamine hit every time I see a client getting physically stronger or reaching their goals. Working in the fitness industry has really helped me channel my energy in a positive way.

2. Keeping to a routine: having a structured routine helps me maintain a sense of order and stability. I can focus on what I can control, letting go of what I can’t – therefore alleviating anxiety caused by uncertainty.

3. Eating a nutritious diet: Minimising processed foods helps me think clearer, and manage my blood sugar and means I have the energy for more vigorous exercise which helps the feel good spiral go up further.

4. Writing my feelings down: Frees up mental bandwidth so I’m not ruminating on unhelpful negative thought loops. Also, the next time a similar situation occurs I have a blueprint for how to deal with it!

Everyone’s journey with ADHD and anxiety is unique, it’s important to find what works best for you. I hope these tips can help you!