What Is Sports Massage, Really?

Unlike a spa-style relaxation massage, sports massage is a targeted, therapeutic treatment. It uses techniques like deep tissue release, trigger point therapy, friction, and stretching to address specific muscle groups, often in relation to training load, posture, or injury.

It’s not just for athletes - it’s for anyone dealing with tight muscles, repetitive strain, postural imbalances, or just general aches and stiffness.

How to Overcome the Fear of Starting Something New

You don’t have to wait for the fear to disappear. You just have to learn how to move forward with it.

Here’s how:

✅ Name the fear.
Be specific. Are you afraid of failure, looking silly, or getting injured? Naming it takes away its power.

✅ Flip the “what ifs.”
Instead of “What if I can’t do it?” try “What if this changes my life?”
What if you feel stronger, sleep better, reduce stress, and gain confidence?

✅ Take one small step.
Don’t aim for perfection. Aim for progress. One class. One walk. One session. The first step is the hardest - and the most powerful.

✅ Choose the right environment.
Supportive, judgment-free spaces like Griffin Fit are key. You don’t need a six-pack or perfect form. You just need to show up.

✅ Work with a coach who listens.
You’re not just a number. We take the time to understand your story, your needs, and your pace. Our job is to make your journey enjoyable, not stressful.

✅ Visualise success.
Close your eyes and imagine yourself six months from now: fitter, stronger, more confident. Let that image pull you forward.

Top 10 Ways to Reduce Stress (And Support Healthy Weight Loss)

Here are 10 tried-and-tested strategies we use at Griffin Fit, backed by science and real-world results:

🧘‍♀️ Breathe deeply – Practice box breathing or diaphragmatic breathing for 5 minutes a day.

🌳 Get outside – Natural light and greenery lower cortisol and improve mood.

🏃 Exercise smart – Prioritise weight training and moderate cardio; avoid overtraining.

🍽️ Eat mindfully – Sit down, chew slowly, and avoid screens while eating.

😴 Sleep 7–9 hours – Protect your sleep like it’s a meeting with your boss.

📵 Limit screen time – Especially in the hour before bed. Blue light disrupts melatonin.

🧂 Stay hydrated – Even mild dehydration can elevate cortisol.

✍️ Journal or reflect – Writing down your worries can reduce their mental weight.

💬 Talk it out – Share your stress with someone you trust, or work with a coach or therapist.

🎶 Laugh, dance, sing – Activities that release dopamine and endorphins are more powerful than we give them credit for.

I’ve come to understand more in the last few years just how important balance is when it comes to health and happiness – which, in turn, feeds into our overall wellbeing.

If we can maintain consistency with minor tweaks along the way, we’ll usually be in a good place to get back on track if we wobble.

There will always be a balance between health and happiness, and when maintained well, they feed off each other.

At Griffin Fit, I often remind my clients that fitness is not a straight line - it's a journey with twists, turns, and the occasional pothole. One of the most frustrating obstacles on that road is injury. Whether it’s a sprained ankle, shoulder strain, or a niggling back issue, an injury can feel like a brick wall in your training program. But here’s the truth: injury doesn’t mean giving up. It means adapting.

As we get older, maintaining a healthy and balanced diet becomes more crucial than ever. Among the key nutrients, protein is essential for preserving muscle mass, supporting bone health, aiding weight management, and ensuring overall well-being. If you’re over 35, particularly if you incorporate strength training into your routine, understanding how much protein you need and where to get it is critical.

In this blog, we’ll break down the science behind progressive overload, explain how it applies to strength training and athletic performance, and give you practical examples to implement in your own training.

Understanding the difference between aerobic and anaerobic exercise can help you build a well-rounded fitness routine and support your overall health and well-being. Both types of exercise offer unique benefits, and each plays a specific role in supporting real-world lifestyles, especially for those with busy schedules. Let’s break down what each involves, examples of exercises, and the benefits they offer.

Stuck in the endless cycle of dieting, only to watch the weight creep back on?

It's not just you—many people face the same frustrating reality. What if the secret to effective, long-term fat loss isn't about dieting harder but smarter?

Get ready to learn why taking strategic breaks could be the cheat code you've been missing.

What Your Body Actually Needs to Detox Naturally

1. Balanced Nutrition

Macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) keep your liver working optimally. Foods like blueberries, leafy greens, turmeric, and beets are especially beneficial for liver health.

2. Stay Hydrated

Water helps your kidneys and liver eliminate waste efficiently.

3. Limit Alcohol

Too much alcohol damages your liver. Reducing consumption can prevent liver stress and fat buildup.

4. Exercise Regularly

Physical activity boosts blood flow, helping the liver function better and reducing fat accumulation.

5. Cut Out Ultra-Processed Foods

Processed foods are loaded with sugar, unhealthy fats, and additives, which increase inflammation. Reducing these is a real way to support your body's detox system.

6. Get Enough Sleep

When you sleep, your body breaks down waste and repairs itself. Aim for 7-9 hours nightly to give your liver and kidneys the rest they need.

Tips for Creating Fitness Resolutions That Stick

1. Set SMART Goals: Ensure your resolutions are Specific, Measurable, Achievable, Relevant, and Time-bound.

2. Celebrate Small Wins: Acknowledge progress, no matter how small. It’s motivating and reinforces your commitment.

3. Build a Support System: Share your goals with friends, family, or a coach. Accountability can make a big difference.

4. Anticipate Setbacks: Life happens, and that’s okay. Instead of abandoning your goals after a slip-up, use it as an opportunity to learn and refocus.

5. Reflect Regularly: Check in with yourself weekly or monthly. Are your goals still relevant? Is your approach working? Adjust as needed.

1. Combatting Muscle Loss

2. Boosting Bone Health

3. Enhancing Metabolic Rate

4. Improving Mood and Mental Wellbeing

5. Regulating Blood Sugar Levels

1. Plan Ahead

2. Prioritise Protein and Veggies

3. Drink Wisely

4. Don’t Skip Meals

5. Enjoy Mindfully

6. Stay Active

Here at Griffin Fit, we know that maintaining motivation during the colder, darker months can be tough. But this season doesn’t have to mean losing the momentum you’ve worked so hard to build. Let’s dive into some strategies to keep that fire burning, even when the weather’s not on your side.

In our busy, modern lives, sleep often takes a back seat to work, social engagements, and even Netflix binges. But if you’re serious about your health, especially if you're over 35 and balancing a hectic schedule, it’s time to recognize the vital role that sleep plays in achieving your fitness goals.

Proper exercise form can be the difference between injury and the results you are looking for. One of the biggest challenges I encounter as a personal trainer is watching people get carried away with exercise and their desire to push themselves ever harder, often at the cost of progress.

The benefits of functional exercises are vast when you consider their impact on daily life if performed as part of a regular exercise program. Here are 10 key functional exercises that are highly effective for building strength, improving stability, and enhancing overall fitness. These exercises mimic everyday movements and help improve functional performance.