Matt Farrell Health & Fitness

📢 Announcement! 📢

Been pretty quiet on here recently and this is part of the reason why.

As of today, I’m no longer offering in person training as I don’t have a gym to deliver this service now.

The ex family home is sold STC and all being well the sale will complete this week, so the gym has been completely cleared and the space has been returned to a garage for the new owners.

I’m still available for online coaching, gym programmes and nutrition/lifestyle coaching via remote methods.

I’ve also started a car valeting & detailing business as the new day job, so if you’re in the Leeds or Wakefield area, please head over to and give me a follow over there please!

End of an era and the start of a new one!

P.S. Prices for Online Coaching have dropped to £127 pm from £177 pm and the gym programming service has dropped from £97 pm to £77 pm, to reflect the fact that I’m now running it alongside another business.

Hit me up if you’d like to take advantage of this new price structure!

“I need to find time to fit structured exercise into my life again”

One of the most common barriers to establishing exercise into your life is time.

Being time poor can be a result of one or more of:

⏱️Work commitments
⏱️Family commitments
⏱️Household responsibilities

Any one of these can often make you feel like it’s impossible to incorporate fitness into your life.

However, when you break your time down and analyse what you actually do, you can usually find slots that you can reallocate to exercise.

This isn’t another “everyone has the same 24 hours” bullsh1t post though.

To the contrary, my approach is underpinned by an understanding that everyone is different.

This helps me to work with clients on an individual basis, get to know them & what their routine looks like, then work with them to decide where they can fit exercise in.

When I first spoke with Simon, it was clear to me that fitness had been integral to his life in the past, but he’d lost his way a bit.

You see, Simon’s an NHS Nurse. He and his wife Hayley have two young children and Hayley is also an NHS Nurse. Together they work to run the household and they run a tight ship.

But they both felt they needed to resume exercising to help their physical & mental health, so that they could be more present with their kids and really be the best parent/best Nurse they could be.

My brief was to ensure that anything I put together for them had to protect family time and also protect meal times being a family event.

I had Simon complete a time blocking diary over the course of a week, so I could get a visual on how his life looked in 30 minute slots.

We then met to analyse the diary & together we agreed a plan, which I built it into the Farrell Fitness app for him.

Simon has now completed 24 workouts in his first month working with me.

☑️ He’s loving training again

☑️ He feels better in himself

☑️ Family time has been protected

Does this resonate with you?

Allow me to help you with your time blocking too, send me a DM with the word “TIME” and I’ll be in touch to help!

💘STOP looking for a Valentines gift for your loved one, I have the perfect solution!

From today until 14th February, I’m running a special offer on gift certificates.

💷 DOUBLE UP YOUR MONEY!!

Yep, you read correctly. Whatever you spend on a gift certificate, I’ll match it as my gift to you!

So, spend:

💘 £25 and receive a certificate for £50
💘 £50 and receive £100
💘 £100 and receive £200

And so on, with no upper limit! You could even buy a years worth of online coaching (£2,124 value) for £1,062!

If your loved one enjoys the gym has mentioned a Coach before but doesn’t have the cash to hire one

If your loved one wants to lose some body fat and tone up for the Summer

If they want to build their fitness levels

Or massively boost their confidence in and out of the gym

Then this is the ultimate gift for them!

Don’t delay though, this offer is strictly limited and will end after Valentines Day

What an opportunity to give the gift of fitness and health for half the regular price!

Just DM the word “GIFT” and the total amount you want to spend (not the value of the voucher you’ll actually get) and I’ll send you a payment link to buy.

Can’t say fairer or simpler than that eh?

Terms of the Promotion: Open to all, including existing clients, but cannot be used on yourself, it has to be gifted to someone else.

🌟

“Even with 5am wake ups I’ve felt energised and motivated”

Hands up if you think about scale weight loss and feeling fitter when you consider what a PT or Online Coach can do for you…

I think it’s fair to say that’s what most of us think.

And that’s ok.

But the real magic is in rediscovering energy levels.

It’s in heightened levels of self confidence.

It’s being able to play with your kids & pick them up without pain or stiffness.

It’s recognising that you don’t have to be “on plan” or “off plan”, that you can create a lifestyle that nourishes your body with nutritious foods whilst still fitting in coffee & cake or eating out.

These are the real benefits.

Scale weight drops are the by product of the work, they’re not the real benefits.

Take Hayley for example. She joined TeamMF at the start of the year.

Her 1st week was tough. She literally couldn’t keep her eyes open beyond 8pm.

However, she kept at it. And by the start of week 2 her energy levels had kicked in.

She’s had a scale weight drop of 1.4kgs & a body fat % reduction of 1.1% (according to the analyser on her fancy scales, so it’s not to be considered accurate like a DEXA scan).

She feels better in herself and the most important thing?

SHE’S ENJOYING IT!

The downside is though, that she has to go and buy new jeans, as her existing ones are too loose! 🤭

Did I mention that Hayley has done this whilst having some coffee & cake time and also some meals out?

Not exactly what you’d describe as “on plan”, is it?

What we do here at TeamMF is different to the slimming clubs.

We teach you how to manipulate your nutritional intake so you can fit it around your life.

We work with you to find times you can incorporate exercise, even if you’re an uber busy corporate manager or, like Hayley, a Nurse & a Mum of 2, with a partner who is also a Nurse.

Have you tried the new year, new me thing and hit the wall already?

Have you wanted to do something for yourself & your health but you’ve struggled to know where to start?

I’m here to help you.

Drop a “HELP” into my DM’s; I’ll get straight back to you to get you started on a path to success!

💥“I wish I’d have had the confidence to try this earlier”

👆🏻Those are Alisa’s words describing how she felt about our work so far…

After just 2 months of consistent coaching, she wishes she had started sooner.

🫵🏻 That resonate with you?

Alisa came to me fed up with her weight and was at her lowest point in terms of her fitness, physical health & mental health.

She decided that she had to do something about it before she left her 30’s, to be able to enter her 40’s fitter, stronger & more confident.

For herself.

And for her young daughter.

After our initial chat, we agreed that my Hybrid Coaching service was the best fit, as it combined all the benefits of my online coaching, but with in person PT sessions too.

We have worked together on tweaking her nutrition to help her feel fuller for longer, whilst keeping calories low enough to drop some body fat.

We’ve had 2 PT sessions per week together, to work on her strength & fitness.

She has a young daughter & husband, so any nutritional changes need to take her family into consideration too.

That’s a big part of my coaching, working with you to meet you where you’re at, understanding your family life and finding solutions that can be implemented alongside family life.

The biggest leap that Alisa has made though is in our PT sessions.

When we started, exercise technique wasn’t great. Her balance and coordination weren’t great. I had my work cut out!

However, Alisa put the work in to learn.

She listened, she executed.

The result? Her squats are now hugely improved, her hip hinge movements are technically proficient. In fact, all the movement patterns we’ve worked on she now has nailed.

She’s dropped a dress size and is stronger than she’s been in a decade or more.

No longer gets out of breath playing with her daughter.

Managing work stress so much better & sleep is improved.

She feels happier in herself & self-confidence is up.

I’m not sure who’s more proud - Alisa, or me! ☺️

Don’t leave it too long like Alisa did, DM me today with the word CHANGE and we can get to work helping you achieve similar results!

📢 NEW CLIENT WELCOMES 📢

It feels like an age since I’ve done one of these!

If you read my recent announcement about the business and my home life situation, you’ll know why it’s been a while since I’ve had a new client intake.

That changes now though! I’m back and I’m raring to go to help these guys and the guys who stayed loyal to me through my difficult period (you guys rock and I love you!)

So, a hugely warm welcome to Hayley, Sam, Simon & a very warm welcome back to returning client Anna!

They’re all busy parents, some working shifts as well, so I’ll be tailoring my coaching to each of them according to their personal circumstances, as is our way here at TeamMF!

I’m excited to get to work helping Hayley, Simon, Sam & Anna implement a routine and habits over the coming weeks and months that will take them towards their personal health & fitness goals.

💪🏻 Have you tried to get yourself into a new routine with your fitness and nutrition this month and struggled to know what to do, how much to do and when to fit it in?

🫵🏻 Do you need to lose some body fat, or work on your physique, get stronger, fitter and supercharge your self confidence?

I can help! DM me the word CHANGE or fill out the enquiry form on my website and I’ll be in touch to take it from there!

What do you have to lose? All initial consultations are no cost and no obligation, plus you’ll usually come away from the call with some actionable advice - whether you sign up or not!

What’s not to love about free actionable advice?

As we close out 2022 and head into 2023, it feels like the right time to make an announcement about my business and my personal life.

You may have noticed I’ve not been very active on here for the last 3/4 months.

This year has been tough. There have been a lot of changes in my life and with my business.

I’m ending 2022 in a very different place to where I thought I would be.

So, the announcement…

Emma and I are no longer together as a couple and she’s no longer part of my business.

Her coaching career will now focus on her CrossFit instruction and in person training at the gym she works out of.

I’d like to thank Emma for her invaluable contribution to the business and wish her all the best in her coaching career. She’s an incredible Coach and she deserves all the success I know she’ll enjoy.

On a personal note, I’d like to thank Emma for the years we were together. We will be forever linked via our two beautiful, funny, intelligent, warm and characterful daughters. We had a wild ride for nearly 15 years but all good things come to an end. We now move forward as friends and will coparent the girls to the best of our ability.

So, I head into 2023 as a one man team again and I have HUGE plans for the business.

The first of which will be my January Kickstart Challenge, which will start on the 9th January. More details will be posted soon, keep your eyes peeled for the launch in the next couple of days.

If you’ve got this far, thank you for your support of my small business this year. Every like, share and comment is greatly appreciated.

I look forward to helping more people with their health, strength, fitness and self confidence in 2023, but for now, Happy New Year to you all!

💰Feeling the financial squeeze?

Fed up of feeling unfit, weak & sluggish, but can’t afford coaching?

How good would it be to head into Christmas feeling fitter, stronger & more confident?

I’m giving one person the chance to do just that…for free!

You’ll get 12 weeks on my online coaching programme (£531 of value!)

We’ll build a plan around any social events, parenting duties & work commitments

You’ll learn how to eat flexibly across the week and still hit your nutrition goals

You’ll get a training programme for either the gym or at home that fits your goals & your available time. Built for you & around you, so it challenges you without beasting you.

You’ll have one coaching call a week with me to keep you accountable & focused.

I’ll support you, cheerlead you, educate you & guide you.

All I ask in return is that you commit to tagging me regularly on your socials & you commit to giving me a testimonial (preferably video, but we can chat about that).

Still with me? Right then, here’s how you can win!

1️⃣ Like this post & share it to your story. You must tag me for this to count

2️⃣ Tag 2 friends in the comments below who you think would benefit

3️⃣ If you don’t already follow me, hit that follow button!

The winner will be drawn at random on Sunday 4th Dec. We start on Monday 5th, so you’ll need to be available for a video call with me, so we can meet & I can gather the information needed to build you a kick arse programme to accelerate your progress!

1 runners up will get a £25 Gymshark e-gift card

As a thank you for entering, you’ll get a 1 hour strategy call with me to help you with 1-3 struggles you’re facing at the moment. You’ll leave that call with more clarity and a shed load of value - for nowt!

This competition is not sponsored by, affiliated with, endorsed by or administrated by, Instagram or Gymshark

The competition is open to anyone who wishes to enter, however I reserve the right to withdraw your entry if there are any medical conditions that fall outside of my qualifications or scope of practice.

Don’t be afraid to ask the question

We spend way too much time focusing on physical health and physical appearance that we are all guilty of losing sight of just how important mental health is

As my old tutor from my PT course says, “You cannot separate the mental from the physical”.

Yet mental health posts are still not mainstream. Regular coaches just don’t go there.

For those of you who don’t follow football, the man in the slide above is Gary Speed, who played for Leeds United, Everton & Newcastle United, amongst others.

He represented Wales as a player and as manager, the role he held when he lost his life to su***de.

None of his close friends and family knew he was suicidal.

He was orchestrating a huge upturn in the quality and the success of the Welsh national team.

He had a devoted wife and kids who adored him.

Yet privately he clearly wasn’t ok.

He completed su***de 11 years ago today, to the surprise of his family, friends and the wider public.

As a qualified Mental Health First Aider, I’m lucky that I’ve had the training to know that mental ill health never looks the same in anyone.

I also know that asking someone whether they’ve considered ending their life isn’t a bad question. You won’t put ideas in someone’s head who hasn’t considered it.

BUT, you will have the chance to save someone’s life if they have.

They are unlikely to volunteer the information. You ask if they’re ok, they say yes.

So, if you take anything from this post, please let it be that it’s ok to ask direct questions of someone you are concerned about.

You might just save their life

Gary Speed 8/9/69-27/11/11

Rest easy Speedo

Did somebody say Black Friday?

I didn’t do one of these last year and in all honesty, I was in two minds about whether to do one this year.

HOWEVER:

Everyone is feeling the squeeze financially at the moment and I want to be able to give back to those who have considered my coaching before and haven’t been able to afford it due to the increased cost of living.

This offer is genuinely limited to 3 people, it’s such a good offer I have to limit it.

£416 worth of value for just £197

3 months of gym or home workout programming via our branded app

Loads of bonuses as listed on the second slide

This is your chance to boost your confidence and start losing weight or get stronger ahead of Christmas for a fraction of the cost of my normal coaching

Please note that this offer doesn’t include weekly coaching calls, they are reserved for my full price clients. It’s still an absolute steal though!

Interested? Ping me a DM saying “Black Friday” and I’ll reply with the sign up link. It’s that easy!

“Matt has ticked all the boxes of being a great coach”

Hayley came to me as a competition winner, having followed my socials for a while.

She was hitting the gym regularly prior to working with me but needed some structure to her training, to elicit better results.

She had also plateaued a little in her weight loss efforts, so she needed something different to kick start that side of things again.

I got to work, designing Hayley some training sessions that eliminated any guesswork and ensured that she was able to get the most bang for her buck when she trained.

We worked on upping the intensity of her lifting and ensuring she pushed close to failure when she felt good, but had the flexibility to back off when life was a little more stressful.

In terms of Hayley’s nutrition, we worked on her consistently nailing a calorie deficit, whilst still having scope for foods she enjoyed.

As she predominantly works from home, we had to develop some strategies to ensure that she didn’t succumb to the temptation of the fridge too often!

Hayley dropped 9lbs in the 6 weeks she worked with me, and lost 8 inches from her measurements.

More importantly though, her confidence in and out of the gym soared and she felt the best she had felt in years, both physically and mentally.

Does Hayley’s situation resonate with you?

How would you feel if you lost 9lbs and 8 inches before Christmas?

All you have to do is send me a DM with the word “XMAS” and I’ll be in touch to have a no obligation chat about how you can achieve what Hayley achieved with me…

Back in the game!

Have you missed me?

I’ve been missing in action for the last couple of months due to some personal issues, but it’s time to get back to what I know.

I’m delighted to welcome Alisa to the team for this relaunch!

Alisa is already putting in the work in her first week and the scales are dropping, she’s getting out for walks (these have been missing from her routine and they’re vital for anyone looking to lose bodyfat) and generally being awesome.

I’m excited to work with Alisa and I cannot wait to see what we can achieve together

Welcome Alisa!

Worth a read for anyone who avoids diet sodas thinking they’re “bad for you”

Happy birthday to the most hard working, loyal and dedicated wife anyone could wish for.

Thank you for everything you do for us, thank you for being an amazing role model for our girls and thank you for being in our lives, you enrich our life experience just by being part of it.

We love you!

💜

Do you take time out from work and family life to decompress?

Emma and I have spent the last 2 days in mid-Wales at a glamping pod, chilling in the hot tub, drinking wine/Prosecco, going for walks and generally trying to relax as much as possible.

Today we went to which is a mountainous range that is home to a lot of Red Kites.

We walked one of the trails up and down the mountain and watched the Red Kite Feeding Show at 3pm.

The staff lay out food and the kites dive bomb down en masse to pick up the food. It’s an impressive sight!

When we got back to the Pod, it was hot tub and wine time.

Tomorrow we go back to my parents who have been looking after our girls, and back to normality.

It’s been a wonderful break, but both and I will be pleased to see the girls again tomorrow.

What do you do to find that balance between work stress and relaxation? Let me know in the comments below!

The motto is: Move well 1st THEN move big weight. Saying "form over weight" does NOT mean you always play it safe & only lift light. It does NOT mean you don't have goals of pushing bigger weights & setting new personal records. It ONLY means you have your priorities straight.
Of course, how MUCH you lift is all that matters in competition (powerlifting, weightlifting, strongman, etc). I think that goes without saying. But in my experience, those who don’t have their priorities straight (maintaining the technique>weight motto) usually aren’t the ones lifting big weights for long.
The goal with all the content I share is to help you express your true strength potential AND find longevity within that journey.
I’m not saying you have to move perfectly - no one is perfect. There will be days where technique suffers on certain lifts - we’re all human and learning! There is also no “one way to lift” as everyone has slightly different leverages, mobility & injury histories. But there are fundamental pillars of technique we want to see that matter. The goal is to try and move well & then progress up in load!
________________________________

Being “good” all day sets you up for inevitable binges. It’s a vicious cycle, but there’s a better way.

Eat enough food overall and make sure you eat foods you enjoy- so you can welcome a little bliss into your life every day.

For more on how to do this sustainably, check out this article: http://ow.ly/1Rxh50KrpTl

Change this one thing to start making real progress…

You feel like it’s a never ending cycle, don’t you?

You make some progress, then life happens.

You overeat.

Overdo the booze.

You don’t get to the gym for a week.

Or something else relating to your goals doesn’t get done.

Whatever it might be, you have the same reaction.

You decide you’ve messed it all up and there’s no point continuing.

So you enter a period of behaviours that actually take you further from your goal.

And you feel pretty rubbish about yourself, decide you can’t do it and you’re destined to never make the change you so desire.

This is no different to slashing the other 3 tyres on your car when you get a puncture in one.

You see, one day off course won’t ever misroute you completely.

If you:

1) Accept it as a part of life
2) Understand you’re human
3) Draw a line in the sand and immediately re-establish those good habits & positive behaviours

Then you’re right back on course.

Because whatever your goal, consistency overrides perfection.

EVERY. SINGLE. TIME.

Small habits & behaviours performed consistently over time, compound into big outcomes.

So, next time you feel the f*ck it moment coming, remind yourself that nothing is achieved or lost in one moment.

Don’t slash those tyres just because one is punctured.

Let us help you help yourself.

Drop into our DM’s and let’s have a chat about how it al works.

**kitbutton

Times are hard right now

Concerns about energy prices, food prices, fuel prices, interest rates increasing.

We’ve spoken to a number of people interested in coaching that are more hesitant to commit than they would normally be.

I mean, they can afford it.

But they’re just a little worried about making the commitment not knowing what’s coming.

We’ve listened.

And we want to help.

We have 3 available slots for a free 7 day trial.

Once they’re gone, they’re gone.

The 7 day trial can either be 2 x PT sessions if you’re local, or 7 days access to our app and all of our educational library if you need the online coaching trial.

For the online coaching trial, the app will include 3 x workouts for you to do in the 7 days and there will be home workouts as well as gym based.

If you have been considering joining us but you’re unsure if it’s for you, this is your ideal opportunity to try before you buy!

To take advantage of this offer, send us a DM with the word “TRIAL” and we will get you set up.

This is first come first served, so if you’re keen, act quickly!

“If I hadn’t reached out to Matt when I did, I would probably still be in the same rut I was in then” - Jess, Shift Worker

Jess wasn’t new to the gym or weight training when she started working with me, but she hadn’t been training consistently or effectively for some time.

She trained 4/5 times a week and enjoyed it.

She could execute most lifts competently and was really fit.

But then life got in the way and she stopped training.

And every time she would try to get back into it, she would try to restart where she left off, fail (because after a period of time off, you have to rebuild your training tolerance) and give up.

You could say that reaching out to me was a bit of a last resort.

Jess desperately wanted to fall in love with training again.

So I stripped everything back to basics.

Taught the movements again from scratch.

I got Jess moving well again, but with even better form than before.

Resulting in her achieving her goal of falling in love with the gym again.

6 months in and Jess is still hitting PB’s almost weekly!

Deadlift is up from 30kg for reps, to 80kg for reps.

Barbell Hip Thrust up to 80kgs for reps.

Barbell Back Squat currently at 55kgs for reps and climbing weekly.

Impressive progress for someone who kept trying to reestablish a gym routine - and failing to do so - before starting to work with me.

She is not only getting stronger, but she’s also fitter, climbing Whernside mountain in Yorkshire recently, with relative ease.

Energy levels are elevated.

And possibly the most important win of them all, she feels more confident in the gym than ever!

Does this resonate with you?

I’d love to help you build confidence in the gym and feel the most energetic you’ve felt in years, just like I have with Jess.

So, what’s holding you back?

Send me the word “Confidence” by DM today and in 6 months time I could be writing this about YOU…

*t