Focus 4 Fitness - Norwich

Great to be back working with Scott Butters - missed out with my neck and back - nice and easy back to it!

COMMENT ONE WORD - what word comes to mind when you think about Focus 4 Fitness? Please comment below!!!!

Huge congratulations to Paul on completing another Ironman and slaying the dragon!

Your morning motivation!

Cheeky new addition to the mansion gym!

I need cycle models at 10.30am on Sunday. As my neck and back have forced a pull out of the Great East Run we’ve rescheduled the second photo shoot! In Bowthorpe so nicely local!!

Good luck message to everyone racing tomorrow!

Q&A with Emma!

EXCITING NEWS!!!

This is insane!

Thanks Jo for our delicious treats!

What do you want to win???

Today’s motivation isn’t fitness related. It’s just a feel good, uplifting and fun video to get you feeling positive! Have an awesome day all! #livingonaprayer #sweetdreams

Nothing worth having comes easy!

Throwback to running the Walt Disney World Marathon, and receiving the biggest bit of bling ever! Looking forward to the next running race 🏃‍♂️

***Facebook Live Friday @ 7.30pm***
Almost a year since Emma started training with me and 5 1/2 stone lighter - life is very different for this amazing lady!
Ahead of starting her next chapter she has agreed to tell all AND answer your questions. Don’t miss this. Comment questions for Em or me below.

Exhausted after the excitement of picking the live draws!

Without Rob’s patience, advice and expert leg massages, I would not have been at the start line today. Rob goes above and beyond the call of duty and is a genuine nice guy. Highly recommended.

Well, I can’t help but to keep coming back from more. I have been so impressed with the service that I have received from Rob, since the first time I came for treatment when I was stressed and in pain with injuring prior to accomplishing my first marathon last September. I do shift work and he would arrange appointments to suit my work and training schedule, sometimes seeing me at very short notice, at unsocial hours. Alway very professional and massage treatment, invaluable knowledge, advice and support helped me achieve my goal. As I do lot of training and put my body through a lot, I know when I receive the massage treatment from Rob my body is quicker to recover and repair.

As a fellow Triathlete today I had a Watt-bike training session with Rob, which was fab, I now feel confident to use the watt-bike, armed with new information and knowledge. I know I can achieve my new goals, and my cycling fitness will improve. Im so looking forward to receiving my training plan. Thank you Rob

Training for the London Marathon really took it out of me, my knee wasn't happy with all my running! Rob helped with stretching advise and releasing my muscles in my leg so I could continue with my training and complete London. Thank You

Rob really helped me when I had an achilles injury early on in training for the London marathon. He got me back into running very gradually and corrected my legs so I recovered fully from the injury and avoided any others until the big day! He taped my knees for the race since they were starting to flare up from training, and honestly my legs felt so strong on the day! Knees didn’t hurt much at all. I finished the marathon injury free and only had about 24 hours of any notable soreness afterwards. I could walk down stairs again by Tuesday! Thanks for all your support and amazing magician work Rob!! And for teaching me so much about figuring recovery and rehab into training.

Rob is fantastic always manages to sort the problem out , you walk out feeling so much better, he will also give you advice on how to help yourself as well

Rob helped me to prepare and train for the London marathon 2018. I’d not run further than 10k before and when the mileage began to add up I developed a painful right ankle. Rob helped me to overcome this with sports massage and education about nutrition, warm up routines and various techniques to help the body recover after long runs. I’d never seen anybody professional before for sports / fitness so had no idea what to expect.



Rob is focussed and very knowledgeable yet down to earth and friendly so I did not worry about asking stupid questions. I recommend him to anyone who is taking on a big challenge. There is so much information out there; it’s a minefield! Rob helped me to tailor the information to me and my goals. Most importantly he helped me to believe in myself. Simply could not have done it without him! Thank you!

My First Massage from Rob and I am really pleased. He's a lovely guy and does a great Job at getting in all the grooves and gave me advice on what I should do to help relieve tightness. I recommend him to anyone who's new or experienced in the fitness field. Thanks Rob :)

Just wanted to say how impressed I am with rob, I have been struggling with a calf injury, and rob came recommended to me.

I went to see him and was so impressed what he has done for me.

Two sessions from him and I was able to complete in the half marathon with no pain whatsoever.

I can’t recommend Him highly enough .

I will be back rob when the next injury strikes.

Thank you David Machin

Ive visited Rob a couple if times now with a torn/pulled calf. I have been doing a lot of exercise recently and had not been taking care of my muscles properly. I ended up pulling it badly after london marathon. With Robs massages, advice and support i am back running after 3 weeks and feeling much better. This definitely wouldn't have happened if I hadn't been to see him and his advice and support has been excellent. He is very professional and I felt very comfortable having the treatments alone....think he was more in danger of a kick at some points! The massage is not the most comfortable thing ever but it has really really helped to release the tightness in my lower legs and considering i could hardly walk 3 weeks ago, to be running steadily again so soon is really great! He really does have 'magic hands'!! �

It's the third time I've visited Rob today @focusforfitness and I couldn't be happier. I have been struggling for months with nagging injuries and I now feel that I'm finally on the mend. I did my first effort session yesterday without ill effects since January. This has been in a large part down to his assessment, treatment and advice. He has helped my injury with, yeah, kinda painful in thew beginning but effective massage. But in between our sessions he's given me clear guidance on foam rolling and self massage techniques that has also contributed to the improvement over the last few weeks to a point now where I can run again pain free.

I've had an ongoing shoulder injury. A few sessions with rob and it's vastly improved. Highly recommend rob to all

I have visited Rob a few times now for sports therapy massages due to injury and although it really hurts it’s sorted me out which is the main thing! Going forward will be visiting once a month for maintenance. Rob is brilliant, very knowledgeable, professional and makes you feel ease. He covers a pretty wide spectrum in the industry so whether it’s a sports injury, personal training, classes or even help with training plans and nutrition (there’s probably more!) he’s your man!

I have visited Rob a couple of times now with my 13 year old son who does lots of high level and hard impact athletics.not only did he pin point the different issues he has with core muscle groups etc in his hips and upper thigh but was able to give an affective treatment plan which was easy to replicate with his ability to see how my son learns best and the great people skills he has making him feel comfortable.the plan was easy to become part of my sons every day life .it had made a huge difference and he is now performing at his sporting best again.would highly recommend.

I first met Rob when he was providing massages to the 200 mile epic cycle ride around Norfolk. On that day I actually felt better on day 2 than the first. Since then he has really helped with getting my knee in shape to do Run Norwich. Rob is far more than just a sports massage. Robs advice and guidance comes from a real dedication to gaining knowledge and qualifications. I can’t recommend this chap highly enough. If Carlsberg made PT/sports massage Rob would be it.

I contacted Rob after completing a few sprint triathlons and wanted to set myself a new goal. After recovering from ACL reconstruction I did not think it would be possible to try longer races straight away. However, Rob put together training plans for me to achieve a sub 6 hr half Ironman time. Along the way I had many questions and Rob was always able to share his knowledge and help me make informed decisions about nutrition, injury prevention and training methods. As well as being highly qualified I found Rob to be welcoming and approachable no matter how silly my questions may have been! I have and will continue to strongly recommend Rob to anyone who has a goal and is in need of words of wisdom about how to make it a reality. Thanks for helping me train for the Outlaw half at Holkham Rob and keep up the good work!

I can’t recommend Rob enough. He has helped me with both my physical and mental prep for Vienna Marathon after a series of challenging injuries. He is full of knowledge, advice and above all just a really nice guy. He had been hugely instrumental in helping me cross the finish line today! Cheers Rob

I came to see Rob for a sports massage a few months ago after he was recommended to me by a friend. I was experiencing pains in my calf and achillies due to increased mileage in running.

Rob is a genuine nice guy who is extremely knowledgable in his field and works hard to make his business a success.

He made me feel comfortable in his company even if the massages were far from comfortable at times! However I wasn’t expecting a therapeutic/relaxation massage.

Rob soon had my legs feeling like new and I was able to maintain my marathon training, run a total of 540 miles, get a PB at Brighton Marathon and a Good for Age time of 3:44:42!

I can not recommend Rob highly enough. I was expecting to feel “broken” after my marathon but with Robs advice and strategy I was back running two days later.

I wish him great success in business and in his personal training too.

I came to Rob with a knee injury which I picked up whilst training for the London Marathon. Rob has been amazing - and really helped me through, to a point where I was really pleased with my time. I would highly recommend Rob to anyone - he’s great, and a really nice guy.

Great bloke, while I'm not completely cured the pain in general is getting better. He told me what was wrong and offered great advice on what I should be doing to help alleviate it from now on.

Without Rob’s patience, advice and expert leg massages, I would not have been at the start line today. Rob goes above and beyond the call of duty and is a genuine nice guy. Highly recommended.

Well, I can’t help but to keep coming back from more. I have been so impressed with the service that I have received from Rob, since the first time I came for treatment when I was stressed and in pain with injuring prior to accomplishing my first marathon last September. I do shift work and he would arrange appointments to suit my work and training schedule, sometimes seeing me at very short notice, at unsocial hours. Alway very professional and massage treatment, invaluable knowledge, advice and support helped me achieve my goal. As I do lot of training and put my body through a lot, I know when I receive the massage treatment from Rob my body is quicker to recover and repair.

As a fellow Triathlete today I had a Watt-bike training session with Rob, which was fab, I now feel confident to use the watt-bike, armed with new information and knowledge. I know I can achieve my new goals, and my cycling fitness will improve. Im so looking forward to receiving my training plan. Thank you Rob

Training for the London Marathon really took it out of me, my knee wasn't happy with all my running! Rob helped with stretching advise and releasing my muscles in my leg so I could continue with my training and complete London. Thank You

Rob really helped me when I had an achilles injury early on in training for the London marathon. He got me back into running very gradually and corrected my legs so I recovered fully from the injury and avoided any others until the big day! He taped my knees for the race since they were starting to flare up from training, and honestly my legs felt so strong on the day! Knees didn’t hurt much at all. I finished the marathon injury free and only had about 24 hours of any notable soreness afterwards. I could walk down stairs again by Tuesday! Thanks for all your support and amazing magician work Rob!! And for teaching me so much about figuring recovery and rehab into training.

Rob is fantastic always manages to sort the problem out , you walk out feeling so much better, he will also give you advice on how to help yourself as well

Rob helped me to prepare and train for the London marathon 2018. I’d not run further than 10k before and when the mileage began to add up I developed a painful right ankle. Rob helped me to overcome this with sports massage and education about nutrition, warm up routines and various techniques to help the body recover after long runs. I’d never seen anybody professional before for sports / fitness so had no idea what to expect.



Rob is focussed and very knowledgeable yet down to earth and friendly so I did not worry about asking stupid questions. I recommend him to anyone who is taking on a big challenge. There is so much information out there; it’s a minefield! Rob helped me to tailor the information to me and my goals. Most importantly he helped me to believe in myself. Simply could not have done it without him! Thank you!

My First Massage from Rob and I am really pleased. He's a lovely guy and does a great Job at getting in all the grooves and gave me advice on what I should do to help relieve tightness. I recommend him to anyone who's new or experienced in the fitness field. Thanks Rob :)

Just wanted to say how impressed I am with rob, I have been struggling with a calf injury, and rob came recommended to me.

I went to see him and was so impressed what he has done for me.

Two sessions from him and I was able to complete in the half marathon with no pain whatsoever.

I can’t recommend Him highly enough .

I will be back rob when the next injury strikes.

Thank you David Machin

Ive visited Rob a couple if times now with a torn/pulled calf. I have been doing a lot of exercise recently and had not been taking care of my muscles properly. I ended up pulling it badly after london marathon. With Robs massages, advice and support i am back running after 3 weeks and feeling much better. This definitely wouldn't have happened if I hadn't been to see him and his advice and support has been excellent. He is very professional and I felt very comfortable having the treatments alone....think he was more in danger of a kick at some points! The massage is not the most comfortable thing ever but it has really really helped to release the tightness in my lower legs and considering i could hardly walk 3 weeks ago, to be running steadily again so soon is really great! He really does have 'magic hands'!! �

It's the third time I've visited Rob today @focusforfitness and I couldn't be happier. I have been struggling for months with nagging injuries and I now feel that I'm finally on the mend. I did my first effort session yesterday without ill effects since January. This has been in a large part down to his assessment, treatment and advice. He has helped my injury with, yeah, kinda painful in thew beginning but effective massage. But in between our sessions he's given me clear guidance on foam rolling and self massage techniques that has also contributed to the improvement over the last few weeks to a point now where I can run again pain free.

I've had an ongoing shoulder injury. A few sessions with rob and it's vastly improved. Highly recommend rob to all

I have visited Rob a few times now for sports therapy massages due to injury and although it really hurts it’s sorted me out which is the main thing! Going forward will be visiting once a month for maintenance. Rob is brilliant, very knowledgeable, professional and makes you feel ease. He covers a pretty wide spectrum in the industry so whether it’s a sports injury, personal training, classes or even help with training plans and nutrition (there’s probably more!) he’s your man!

I have visited Rob a couple of times now with my 13 year old son who does lots of high level and hard impact athletics.not only did he pin point the different issues he has with core muscle groups etc in his hips and upper thigh but was able to give an affective treatment plan which was easy to replicate with his ability to see how my son learns best and the great people skills he has making him feel comfortable.the plan was easy to become part of my sons every day life .it had made a huge difference and he is now performing at his sporting best again.would highly recommend.

I first met Rob when he was providing massages to the 200 mile epic cycle ride around Norfolk. On that day I actually felt better on day 2 than the first. Since then he has really helped with getting my knee in shape to do Run Norwich. Rob is far more than just a sports massage. Robs advice and guidance comes from a real dedication to gaining knowledge and qualifications. I can’t recommend this chap highly enough. If Carlsberg made PT/sports massage Rob would be it.

I contacted Rob after completing a few sprint triathlons and wanted to set myself a new goal. After recovering from ACL reconstruction I did not think it would be possible to try longer races straight away. However, Rob put together training plans for me to achieve a sub 6 hr half Ironman time. Along the way I had many questions and Rob was always able to share his knowledge and help me make informed decisions about nutrition, injury prevention and training methods. As well as being highly qualified I found Rob to be welcoming and approachable no matter how silly my questions may have been! I have and will continue to strongly recommend Rob to anyone who has a goal and is in need of words of wisdom about how to make it a reality. Thanks for helping me train for the Outlaw half at Holkham Rob and keep up the good work!

I can’t recommend Rob enough. He has helped me with both my physical and mental prep for Vienna Marathon after a series of challenging injuries. He is full of knowledge, advice and above all just a really nice guy. He had been hugely instrumental in helping me cross the finish line today! Cheers Rob

I came to see Rob for a sports massage a few months ago after he was recommended to me by a friend. I was experiencing pains in my calf and achillies due to increased mileage in running.

Rob is a genuine nice guy who is extremely knowledgable in his field and works hard to make his business a success.

He made me feel comfortable in his company even if the massages were far from comfortable at times! However I wasn’t expecting a therapeutic/relaxation massage.

Rob soon had my legs feeling like new and I was able to maintain my marathon training, run a total of 540 miles, get a PB at Brighton Marathon and a Good for Age time of 3:44:42!

I can not recommend Rob highly enough. I was expecting to feel “broken” after my marathon but with Robs advice and strategy I was back running two days later.

I wish him great success in business and in his personal training too.

I came to Rob with a knee injury which I picked up whilst training for the London Marathon. Rob has been amazing - and really helped me through, to a point where I was really pleased with my time. I would highly recommend Rob to anyone - he’s great, and a really nice guy.

Great bloke, while I'm not completely cured the pain in general is getting better. He told me what was wrong and offered great advice on what I should be doing to help alleviate it from now on.