PM Fitness

14/09/2026

A common presentation I see when assessing clients is a hip hike.

This is where one side of the pelvis sits higher than the other. It may look quite subtle, but it can sometimes contribute to things like:

• Pinching or tightness around the lower back
• Weakness around the hip
• Reduced movement when bending forwards or sideways
• The body compensating elsewhere because the pelvis isn’t sitting level

The good thing is that once you actually assess what is going on, a hip hike can often respond really well to the right corrective work.

The picture shows a left hip hike before and after correction. You can see how much more level the pelvis looks afterwards — and this change was seen straight away within the session.

This is why I don’t just look at where somebody has pain. Sometimes the problem is coming from how the body is positioned and moving as a whole.

Assess first. Correct what you find. Then build strength on top of a better position.

12/09/2026

Advanced skills are the basics mastered.

We can spend a lot of time looking for the perfect training plan, diet or latest fitness hack, but for most people the biggest improvements will come from getting the basics right and doing them consistently.

My non-negotiables are pretty simple:

- Sleep 7–9 hours where possible.

- Eat enough protein.

- Get your steps in. Aim around 7,500–10,000 a day.

- Eat 5+ portions of fruit and veg.

- Increase your NEAT — all the movement you do outside of structured exercise.

- And breathe. Slow down, manage stress and give yourself time to recover.

None of these are particularly exciting, but that’s the point.

You don’t need to do everything perfectly. You just need to do the simple things well, often enough, for long enough.

Stick to the basics and you give yourself a much better chance of reaching your goal.

07/09/2026

Sometimes we can make exercise seem more complicated than it needs to be.

When you strip it back, one of the biggest benefits of training is making everyday life feel easier.

These everyday tasks are known as activities of daily living — things like climbing stairs, carrying shopping, getting up from the floor, gardening or doing jobs around the house.

One of my clients recently sent me this after cutting her yew hedge:

“I usually dread it! It involves holding the heavy electric trimmer for several hours and going up and down the stepladder multiple times, requiring balance and strength. This year it seemed so much easier!”

That’s what progress can look like.

It isn’t always about lifting the heaviest weight or chasing a number on the scales. Sometimes it’s simply noticing that a job you used to struggle with now feels easier.

More strength. Better balance. More confidence. A body that supports the life you want to live.

That’s what training is really for.

If you’d like to feel stronger and more capable in everyday life, message me TRIAL to find out about my 2-session trial.

01/09/2026

⚽️ WANT TO GET TO THE NEXT LEVEL? TRAIN MORE THAN JUST FOOTBALL.

I recently had the chance to watch some professional footballers going through their warm-up and preparation.

What stood out?

They weren’t kicking a ball around.

They were working on the foundations that help them perform:

⚡ Footwork
⚡ Acceleration & sprint mechanics
⚡ Coordination
⚡ Movement quality
⚡ Speed & change of direction
⚡ Preparing the body properly before training

It’s a great lesson for young players.

Getting better at football isn’t only about playing more football.

If you want to develop as an athlete, you need to work on the physical qualities that support your game too.

Being stronger, faster, more coordinated and able to move efficiently can all help you perform better when the ball IS at your feet.

The professionals work on the details.

If you want to get to the next level, start working on them too. 💪⚽️

StrengthAndConditioning FootballFitness PMFitness

27/08/2026

⚡ 3 Steps to Better Acceleration ⚡

A little acceleration work earlier with Jared ⚽️

1️⃣ Push the ground away
At the start, we’re looking for that strong horizontal push — driving through the foot while the opposite arm punches forward to help create momentum.

2️⃣ Apply force into the floor
As you become more upright, the focus shifts. Get the knees driving, stay powerful through the hips and apply force down into the ground to help increase speed.

3️⃣ Put it all together
Strong push-off ➡️ powerful knee drive ➡️ accelerate away.

Acceleration isn’t just about moving your legs faster — it’s about how effectively you apply force into the ground and in the right direction.

And of course… all that work has to lead somewhere ⚽️🥅
Finish it off with a goal from Jared! 🙌

SprintTraining PMFitness

26/08/2026

14/08/2026

If you can’t keep your arms and back aligned on a wall glide, it’s likely your thoracic mobility—or even tight lats and pecs—needs work before a back squat. Don’t guess—assess! Until you improve mobility, use goblet or safety bar squats. Making mobility visible means safer patterns.

09/08/2026

I like to keep my intensity up with a continuous circuit. I combine battle ropes, wall ball squats, ski erg, and the bike to stay in that aerobic zone—often zones 3 and 4. It’s all about consistent effort, building endurance, and staying strong—while being joint-friendly. — Pain-free movement — Consistency is key — Endurance at any age.

05/08/2026

4 mobility lessons I see all the time…

A lot of people think the answer is to just get stronger.

Strength training is brilliant… but if your body isn’t moving well first, you’re often building strength on top of poor movement patterns.

That’s where aches, pains and recurring niggles can creep in.

Here are four things I regularly see when assessing new clients:

• Poor upper back mobility can contribute to shoulder and back problems.

• Tight or restricted hips can affect how you walk, squat and even contribute to knee pain.

• Limited ankle mobility can change the way you move and may increase stress through the knees, feet and Achilles.

• And one of the biggest lessons… just because something feels tight doesn’t always mean it needs stretching. Sometimes the real issue is weakness, poor control or a lack of stability.

This is why I always start with an assessment.

Once you understand why your body is compensating, you can put the right plan in place instead of just guessing.

Move well first.

Then build strength on top of that.

You’ll often find you train better, feel better and stay more consistent.

If you’d like to learn more, download my free Pain-Free Living Guide using the link below. It covers some simple strategies to help you move with less pain and more confidence.

https://pmafitness-painfreeguide.carrd.co

Have you ever been told a muscle was “tight”, only to find stretching didn’t actually solve the problem? Let me know in the comments.