Carbon Coaching

Reflections on my first HYROX 👇🏻

Firstly I’m going to say that my legs are still aching 3 days later….

Other than that I’m really happy with having competed and getting my first race under my belt with 1:21 as my time 🏆

When you’ve been training for sometime it is easy to feel like you’re just going through the motions and this is where you plateau because you don’t have a clear goal ahead of you.

I realised that what excites me is challenge. Challenge to do something outside of my comfort zone…. Which is a nice way of saying ‘get better at running’ 🤣

I can say with all honesty I was worried because even though I had invested in a coach, because I practise what I preach..

Aka.. have someone to help you get from A-B instead of blindly figuring out yourself

(I am not a running coach!)

And due to an awful lingering injury in my ankle I hadn’t actually been running for 8 weeks.

But having a coach meant we re worked the sessions to appropriate bike work.

This actually helped a lot more than I gave it credit and I’m honestly really happy with how I performed on the day!

The adrenaline did me a solid and blocked out the ankle pain, my run times were a lot faster than I expected and all of the stations felt very ‘do-able’

That’s not to say there’s plenty of areas to improve on, overall fitness but especially threshold fitness, I spent 1hr 21 at above 172BPM so that’s not easy to keep up!

I would and most likely will do another one and it’s great having the data now to know which areas need the most work!

Take a moment and remind yourself why it is you train, why your goal is important and if you don’t have a goal, figure it the f**k out and set yourself something new and uncomfortable to work towards!

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R. Matt Sloper | Womens Fitness Coach

You feel like a fat mess after every trip abroad 😭

And when you get home you fear jumping on the scales because you know the ‘Damage’ is going to be bad.

Going on holiday doesn’t mean you have to come back feeling sluggish and set back on your goals. And you definitely don’t have to record every meal out whilst you’re away to do this!

Here’s how you can enjoy yourself without going overboard and stay on track with your weight:

1. Choose Familiar Foods
You don’t have to eat like a totally different person on holiday! Pick meals that resemble what you’d have at home. Opt for lean proteins, veggies, and healthy carbs you’re used to. Trying new things is great, but balance it out with the foods you know fuel you well.

2. Balance Indulgence with Structure 🍰
Yes, enjoy a local dessert(I’m definitely having a mango sticky rice or two whilst I’m away) but don’t let every meal turn into a feast. Yes you might have a buffet selection in your hotel but that doesn’t mean you need to go back for 3-4 servings.

3. Don’t Overeat Just Because It’s There 🚫🐷
Let’s be real: holidays often tempt us to indulge just because the food is in front of us. Ask yourself, “Am I eating this because I want it, or because it’s here?”

One of the most ridiculous things I see is some one going to the breakfast counter, having bacon, eggs, cereal, fruit, then a plate of sweet pastries.

That’s 3 different breakfasts you fat mess 🤦🏼‍♂️

The way I approach it is to really consider how close to the meals I would typically eat back home I can get.

You can relax and enjoy yourself without abandoning your progress. Stick with a little structure, keep portions in check, and you might even MAKE progress whilst you’re away!

The Ugliest Version of you is Self Inflicted.

I’ve recently seen friends change, almost beyond recognition, because of substance abuse.

And it’s not the first time. 😔

It’s heartbreaking to watch people you care for trapped in a cycle they think they’re controlling.

🙋🏼‍♂️ Now I know what it’s like to turn to drugs for that extra “boost” in social situations, to numb insecurities and feel like you’re on top of the world. But that high? It’s the shortest-lived version of confidence you can buy, and if you could see the way you behave from the outside you’d be embarrassed..

You still think co***ne or any drug for that matter will add to your experience, make you more social, more interesting, or even just more “yourself.” But here’s the truth: if you need a substance to get there, then you’re hiding a part of you that needs attention—not a quick escape.

You’re still using drugs just to keep the party going; you’re using it to mask what’s underneath. Often, it’s a lack of self-confidence, a need for validation, or just the fear of facing life head-on.

“But Matt, you can’t talk”…

And you know what, you’re right. 🙌

I’ve been there. I know how easy it is to slip down that path, convincing yourself it’s harmless, that it’s “just for fun.” But each time, it takes a little more from you—your energy, your relationships, your sense of self.

Real confidence comes from facing the parts of yourself that you try to numb and finding strength in your ability to be real, raw, and fully present without any substances to blur the edges.

If you’re struggling, know that you’re not alone. Know that a version of you exists who doesn’t need any of that to feel good, to be happy, or to love yourself.

I’ve walked that path, and I can tell you: it’s hard, but it’s worth it.🫶🏻

Garrie Lost 12cm off his waist in 10weeks 🔥

I’m just going to say this straight away but I LOVE working with other coaches. 😎

Garrie has all the knowledge and a wealth of experience but the best coaches know the power of accountability. 💪🏻

Garrie was DONE with the cycle of stripping away the fat for summer then putting it back on over winter.

He wanted a sustainable approach that keeps him in a lean condition all year round so we got to work!

❌ At first Garrie suggested a calorie target that was lower than we wanted him at.

☑️ Our approach has always been to keep clients fuelled up as much as possible and create a deficit through more movement and more energised training sessions!

🏋🏻‍♂️ We wanted to challenge him with his workouts and provide different stimulus. When you’ve been training for as many years as Garrie has you fall into a routine with HOW you train..

A different approach will Be a game changer of stimulus to take your physique to the next level!

🏆 The BEST part of our sustainable approach is that Garrie has ONLY lost 3.2kg

But that’s body FAT.

This means that Garrie is looking leaner and more defined instead of simply ‘smaller’

There’s nothing worse than losing lots of muscle mass just for the sake of seeing the scales go down 🙅🏼‍♂️

If you feel like your training approach needs a shake up or you’d like to know more about how to fuel your body with more to lose fat drop some 🔥 in the comments and I’ll send you some information!

Crippling Gym Anxiety Is Real 😔

Stepping into the gym can feel like you’re walking into the deep end without knowing how to swim. You’re not alone—just about everyone feels that same mix of intimidation and anxiety in the beginning, including me.

When I first started, I’d walk in and immediately feel lost. The machines looked confusing, I didn’t know what exercises to do, and it felt like everyone around me knew exactly what they were doing.

I was terrified of looking like an idiot. Truth.

But here’s the thing: that first step is the hardest, and it gets easier.

With time, consistency, and the right plan, the gym becomes less of a scary place and more like a space where you go to build the best version of yourself.

If you’re feeling unsure do this.

Start with what you know.

1️⃣Even if that’s just using a treadmill. This alone will bring confidence that you’re supposed and allowed to be there.

2️⃣ Get inquisitive and try out the machines, they usually have a diagram and instruction on them. Pick a weight that’s low and feels easy to do 12-15 reps. Make your way around as many machine as you like

3️⃣ Ask for help from a member of staff. They’re there to help :)

Barrie lost 7kg in 16weeks with two holidays away 😎

😕 When Barrie started training with me he was frustrated because he was exercising regularly but not able to shift the body fat he wanted to.

His weight was affecting how he felt and he tried numerous ways to get it under control.

He had..
👉🏻Listened to his personal trainers advice
👉🏻Used various food apps/diaries
👉🏻Trained X3 a week with a PT

When Barrie and I started working together the first thing I did was to get him to track his calorie intake and increase his protein!
This showed that Barrie was over consuming on his carbohydrates but neglecting the important protein he needed to build lean muscle tissue through his sessions in the gym.

We limited his intake of red wine meaning more calories were available for Whole Foods to better fuel the body to burn fat 🔥

✅ Barrie has lost 7kg in 16 short weeks showing off definition in his physique!
✅ He is eating 2400Kcal and losing weight!
✅ He is able to perform better in his gym sessions with a new level of energy!

Barrie has been fully committed to his goal and is truly deserving of the results he has achieved so far 🙏

Another shining example of how eating more , not less is a game changer for losing fat!