Shawfire Fitness

Low effort Friday

Daily reminder 10,000 steps as a rule is kayfabe.

~3,000 per day can still yield significant health benefits and adding 1,000 (about 10 minutes of walking) on top of what you do now is a good place to start.

Realistically from there you need to adjust based on your goal and lifestyle.

But it’s easy for a personal trainer who spends 8 hours+ of their day on their feet to tell a desk jockey how easily accessible 10,000-12,0000 steps is (it’s not).

It is incredibly unlikely that massage is going to ‘release’ a tissue.

There’s a lot of research looking into this, and a new piece just released finding the same outcome:

https://doi.org/10.1016/j.jbmt.2026.06.036

You aren’t going to make much change to tissues by rubbing them - based on what the majority of research says.

If mild pressure changed tissues then playing sport would just not be possible (your face would deform if you got smacked in it).

Massage does help - I get them - just potentially not for the reasons you are being sold.

Not just the guy that gets whipped.

Amazing the amount of ‘running coaches’ who don’t actually read research around running 🤔 Not my speciality but it is to know research within sport science and this is stuff that’s relatively well know, yet people will still spew the same stuff.

Footwear may influence shin splits, but they are far less likely to cause it than other major factors. To say someone has shin splints because of their shoes is a huge assumption.

Harry Styles was awesome thanks for asking

Last brown belt post then normal fitness content resumes.

Apart from coaching/S&C, BJJ is the only other thing that I’ve done for a long period of time and never lost passion for.

I started as a +100 kg white belt and I’m now an 81 kg brown belt, so I think the life carry over is fairly clear.

Routine, systems and consistency really tickle my pickle.

2025 HIGHLIGHT REEL

2025 was not a great year for my MMA career but a fu***ng amazing year for Shawfire Fitness.

Thanks for all the support from old clients and new!

Over the last year I’ve been busier than I can imagine and worked with all sorts of populations from MMA fighters, pro wrestlers, rugby players, premier league hockey players, 2 ACL reconstructions, a shoulder dislocation, knee OA, a partial knee replacement (disclaimer: I didn’t cause any of these injuries), and many clients who want fat loss and/or muscle growth - thank you to all of you for your trust.

And those who like and share all my content - it honestly goes a long way.

Apologies for lack of BS dispelling over the Christmas period but I needed to take a break from somewhere and that’s the only place I can!

Normal content will resume in the new year.

PS: that is me on the bottom not the top but who else can you meme if not yourself?

In a feed dominated by AJ and Jake Paul memes I had to remind people it’s been a little over a week since we lost someone special to us.