M Fit PT

So proud of Courtney's gymnastics progression!
And all the hard work and commitment she has put in!

A few weeks ago Courtney couldn't do any Kipping Pullups.

Today, she pumped out 6 UNBROKEN!! With such ease and great technique!

She has been putting in the extra strength work and accessories. And today it paid off 💪🏼

Watch this space! There is so much more to come for Courtney 🙏

💥 Butterfly Pull-up Tip 💥

Stop overthinking the arch in your butterfly pull-ups.

Everyone’s chasing this big, dramatic shape… but that’s not where your power comes from.

The real driver? Your hips.

Think: fast, aggressive hip extension — snapping from hollow into a tight, powerful position.

That’s what creates lift.

If your hips are slow, your pull has to do all the work. And that’s where you get stuck under the bar.

But when you time it right - strong hip drive first, then pull - everything changes.

More power. Better timing. Easier chin over the bar.

So next time you jump up:
Don’t chase the arch…
Attack the hips.
That’s your engine 💪🏼

Day by day. That’s the game. 👊

Not every session needs to be huge.

Not every lift needs to be heavy.

Not every workout needs to leave you on the floor. 🥵

Some days it’s just about showing up.

Moving your body.

Getting a little bit better. ✅

Consistency beats intensity over time.

The small efforts stack up. 📈

The average days matter more than the perfect ones.

Keep turning up. It all counts. 💯

If you need guidance, structure, or someone in your corner to keep you accountable - that’s exactly what I do. 🤝

I help everyday athletes/people build strength, move better, and stay consistent without burning out.

DM me “START” and let’s get to work. 🚀

consistency

Bar Muscle-Up Tips: Push Down to Get On Top

💡 Key Cues:
*Fast kip + strong hip drive → generate momentum before you pull
*Push the bar down at the top to clear your chest
*No early elbow bend → maintain straight arms until over the bar
*Smooth transition → use your bodyweight and speed, not just raw pull

🔥 Why it matters:
*Reduces stress on shoulders → safer reps
*Creates more speed → smoother, explosive movement
*Improves efficiency → less energy wasted, more reps

🛠 Drills to try:
*Slow kip with pushdown emphasis
*Bar holds at chest height, practice pressing the bar down
*Band-assisted muscle-ups focusing on straight elbows

💬 Want help mastering this? I’m coaching athletes on this exact technique and more - DM me to work on your Bar Muscle-Ups or any gymnsatics!

Deadlifts are one of the most powerful movements you can train.

This is me working through a set of deadlifts.

Not just for building strength… but for building resilience.

The deadlift trains your entire posterior chain - glutes, hamstrings, back and core - teaching your body how to produce force from the ground up. It’s one of the most transferable movements to real life and athletic performance.

But here’s the key:
It’s not just about lifting heavy.

It’s about:
• Maintaining a strong, neutral spine
• Driving through the floor with your legs
• Engaging your lats to protect the back
• Finishing with powerful hip extension

When done well, the deadlift builds strength, confidence and longevity in training.

Train it with intention.
Strong body. Strong mind.

CLIENT WIN
Chris Gray

**BEFORE**
When Chris started training, the goal was simple:
Build strength, work on his mobility, gymnastics, olympic lifting and create consistency in his training. Even in his 50's.

Like many people balancing work and life, the biggest challenge was having the right structure.

**PROCESS**
We focused on:

• Consistent strength training
• Improving movement quality
• Improving gymnastics strength and technique
• Improving olympic lifting strength and technique
• Improving movement quality
• Building his cardiovascular capacity
• Gradual progression week to week

Nothing fancy. Just structured training.

**RESULT**

Since starting, Chris has:

• Built significant strength
• Improved movement confidence
• Improved his gymnastics and olympic lifting technique
• Developed a consistent training routine and MORE!

Progress doesn't come from random workouts.
It comes from consistency and structure.

Strong work Chris - the best is still ahead!

Butterfly pull-ups shouldn’t feel like a fight.

If you’re losing rhythm after a few reps, or every rep feels like you’re muscling yourself over the bar, the problem usually isn’t strength.

It’s mechanics.

Efficient butterfly pull-ups come down to three key things:

• Strong hollow and arch positions
• Correct timing with the hip drive
• Learning to move smoothly around the bar, not just up and down

When those pieces connect, the movement becomes faster, smoother, and far more sustainable in workouts.

This is something I regularly help athletes improve through focused skill work and simple progressions.

If butterfly pull-ups are something you want to clean up, send me a message and we can work on it together. 💪

fitnesscoaching gymnasticsstrength movementquality crossfitathlete