Functionally Fitness Solutions

05/04/2026

01/04/2026

Taking on new clients - 2-3 then - a wait list will be made - get I quick - head to Instagram and click the book now button and it’s that simple 🤓

21/05/2025

Here’s a update on my progress that everyone didn’t ask for !
So why am I posting this? , good question 🙋‍♂️.
1) To hold myself accountable for my progress and to help me stay focused on the end goal!
2) take myself outside my comfort zone.
3) To show everyone that it’s hard work for gains.
4) To show venerability , that I’m human and humble!
5) The awesome captain American Shield 🛡️.
So with all that said and done now down to the details!
Left me was 4 weeks ago the right me is now , 4 weeks of training and not eating like Jubba the hut !

Coaches need coaches , I choose my coach for a reason! I’m a very strong minded stubborn man that doesn’t like change at the best of times who suffers from a lot of mental health issues that I won’t get into this post I will in future posts if you all would like to learn about my journey and life experiences!

A huge shout out to Dan for helping me on this journey I have a ahead of me !

14/03/2025

Here we have before and after.

Yeah, she looked awesome before, and she looks awesome now—(Que in funny punch line to get your attention) but these two photos are like comparing a clunky old shopping trolley to a high-performance sports car. One kinda works, the other is built for efficiency.
Now I have your attention I’ll explain 🙃

This is “less is more” in action. Not “do less and hope for the best,” but train smarter, not just grind yourself into dust. Here’s what changed:

✅ Exercises that actually suit her body – Because forcing movements that don’t fit is like wearing shoes two sizes too small.
✅ The right ROM for her – No more bending like a pretzel for the sake of it. Just strong, controlled movement where it matters.
✅ Less junk volume, more intent – Because doing 20 sets of garbage won’t fix what 5 sets of quality will.

Moral of the story? Stop treating your training like an all-you-can-eat buffet. More isn’t better. Better is better.

19/02/2025

Sad news , last night the masterful has passed away from brain cancer. This hits my feels very different as not only was he a mentor he was also a friend gave so much to those who needed it at just the right time .

This photo was taken 1 year to the day he passed and this day was indeed a life changing moment for my self. I was riddled with chronic pain coming from the hip lower back area from years of high impact sports at a professional level. Long story short he found the right exercise to not only fix the issue but to correct the issue. I will always remember this moment for the rest of my life . His iconic voice saying “Shane come here we are going to fix that hip up for you , lay face down put this band around your ankles, apply pressure to the band release pressure slowly do 20-30 of these and then tell me how that feels “ I did this and boom instant relief and no more pain . This is the only exercise to this day that has been so affective .

My heart goes out to his family and his wife Julie , my thoughts are with you .

RIP - Andrew -

24/01/2023

! What Is blading? What does it do for the athlete ?

The Graston Technique is a patented form of manual therapy that uses stainless steel tools to find and release adhesions in the muscles, tight knots called trigger points and also scar tissue.

Skilled clinicians certified in the technique use specially designed tools to locate knots by running the tools over the skin.
rossi is a body builder and high volume athlete! He has had some issues with scar tissue build-up and ROM issues with his left shoulder/pectoral area!

This is the third time he’s been on the table and this is what you can expect to look like once a skilled technician blades your back.

Your back should look like you have done a huge back workout, full and popping - aka the pump!

Notice how there isn’t burst capillaries? Why? The short answer is genetics and the tool used! Sometimes one might get some capillary abrasion but usually that would be the first session as the body is not used to such an intense abrasion!
🏋️‍♀️ .rossi
📍
🗡️

30/11/2022

Being a coach and rehab specialist it’s not always about the numbers we lift ! Don’t get me wrong we all love that feeling of hulking out on the bar !

It’s about turning the f**k up day in day out ! Getting your clients ready physically and mentally to lift and have a systematic plan for every out come team work makes dream work!
With this being said this post is a appreciation and inspirational for everyone to know anything is doable if you put the work in !

Kirsten Waller] this is huge shout out to you the unsung lifter with a story !

1 and half weeks out from comp a nasty hip injury,
Kirsten Waller] couldn’t even body weight squats without pain no leg drive for bench and deadlift! TeamFFS had to come up with a game plan quick ! Fast forward here’s the proof that the system works if you use it ! So proud of you and for adapting my on the fly approach and putting up with my alienated thought process! You guys are the reason I do what I do!
Coach Shane

#6210

Shout out to for putting on a awesome event
for showing TeamFFS the right way to lift safe !
for coming down and supporting her fellow lifters and helping out thank you !
Last but not least for providing a awesome safe area to to use !

07/09/2022

If you don’t already know ?
is 𝑭𝒖𝒏𝒄𝒕𝒊𝒐𝒏𝒂𝒍𝒍𝒚 𝑭𝒊𝒕𝒏𝒆𝒔𝒔 𝑺𝒐𝒍𝒖𝒕𝒊𝒐𝒏𝒔] Head Coach she works along side myself at FFS !
She brings a wealth of knowledge to our team and is an ambassador for females health . As everyone who knows myself knows I entrust the people who empower FFS for the better !
Anita not only works hard on the floor but even harder behind the scenes to ground me and boy she has her work cut out !

I appreciate you too bits ! You are a bloody legend!

If you are in need of a trainer coach mentor or direction she’s the girl for you (females only) hit her up 𝑭𝒖𝒏𝒄𝒕𝒊𝒐𝒏𝒂𝒍𝒍𝒚 𝑭𝒊𝒕𝒏𝒆𝒔𝒔 𝑺𝒐𝒍𝒖𝒕𝒊𝒐𝒏𝒔]

22/06/2022

Coaches job doesn’t finish in the gym !
It’s a non stop 🛑 go go on comp day here’s a candid shot of .son and myself!
I remember this moment it was when katie was having moment of disbelief and being overwhelmed with the day ! I simply popped my hand on her back and said “you got this girl , treat it like every other lift enjoy the process!” “Have fun” meanwhile as I walk off to the table I said 10kg more for next lift which was a PR for her I knew she had in her and she did !!!

17/05/2022

Ok it’s not the prettiest reps you will ever see but I got the 100kg glute focused 45 extension up so I’m happy for that lol (BW 100kg) ! I know it’s not horizontal extensions but it will do right lol

#6210

10/05/2022

I love client feed back , whilst on university practice I love to hear what the patient loved and what they didn’t! I’m super happy with these as not many people actually take time to review the provider! This is a fantastic learning tool for us as professional’s !