Matthew Alleway

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Matthew Alleway

Personal Trainer

City boy and part time endurance athlete turned Personal Trainer Are you looking to get fit? improve strength? manage stress? rethink your diet?

get strong for running? take on a new challenge? Do you need motivation, accountability, expert coaching? Then contact me for a Free consultation.

18/06/2026

Ageing isn’t a passive process.

⁠Sleep. Nutrition. Movement. Stress. Recovery.

All influence how our bodies function now and in the future.⁠
⁠
Healthy ageing isn’t about chasing youth.

It’s about creating the conditions that allow us to remain capable, resilient, and adaptable for as long as possible.⁠
⁠

10/06/2026

7 things you can do to ensure a good night’s sleep

1. ⌚Consistency: Our circadian rhythm is our body's natural, internal 24-hour clock that regulates sleep-wake cycles, hormone release, and body temperature, based on the day-night cycle.

Establishing a regular sleep schedule by going to bed and waking up around the same time every day, including as close as possible at weekends!😊, can help regulate your internal clock.

2. 🌞Getting regular exposure to natural light in the morning: Sunlight helps signal to your brain to wake up and become alert.

3. 🪟 Keep your bedroom cool: To fall asleep and stay asleep your body temperature needs to fall by two degrees. So open the window slightly to let in fresher cooler air.

4. 🍷☕Avoiding excessive caffeine and alcohol before bed: These substances can severely interfere with sleep and disrupt your circadian rhythm. Alcohol before bed destroys good quality sleep!

5. 📱💻 Limit screen time and relax before bed: The blue light emitted from electronic devices can suppress melatonin production, making it harder to fall asleep.
In addition, working late will produce the stress hormone cortisol and inhibit sleep.
So maybe read a 📖book instead!

6. 😤Try a simple breathing exercise to lower your heart rate and calm your nervous system.

7. ⌚📉 If you track your sleep, don’t obsess about perfect sleep scores. The harder you try to force or control sleep, the more elusive it becomes!

*** Need some help with you sleep? Message me BREATH and I’ll send you a simple calming breathing exercise you can do before bed ****

09/06/2026

Having plenty of energy isn’t always about doing more.

It’s about protecting the fundamentals and managing your capacity.

Summer often comes with the added pressure to maximise.

More plans for socialising, more experiences, travel, including holidays.

However, if we are to enjoy a much needed holiday, we need a full tank, otherwise even a holiday can feel draining.

Real wellbeing this time of year is often less about doing more, and more about supporting yourself well enough to enjoy what you’re already doing.⁠

That means building capacity through the basics:
😴Sleep
🚶🏻Movement
💦Hydration
🍎 Nutrition
🧘🏻‍♀️Recovery
😎Stress management
🛑Not saying Yes to everything

12/05/2026

Well done to everyone who completed the Tough Mudder at Henley this weekend!

Not only for completing, but for doing something they had never done before.

Completing a challenge gives us a sense of achievement, confidence, belief that anything is possible and builds resilience.

Modern life is designed for comfort.

Lifts, escalators, cars, an abundance of food.

It’s easy to get comfortable.

However, if we want to grow, we have to step out of the comfort zone.

Take on something new.

And remember Age is just a number.

It might be a bit scary, but it will also be exciting.

Life also has a way of fooling into thinking that everything is going to be easy.

Inevitably, things out of our control will go wrong.

The more resilient you are the better you going to adapt, recover, and bounce back when things go wrong.

Want to get strong for life, complete a scary challenge and build resilience? message Mudder for a quick chat

02/05/2026

Just got back from Vienna for a Spring break, and catching up with my clients, many have been lacking a little energy.

There’s often an expectation that your energy should increase at this time of year. More light, weather gradually getting warmer, holidays soon.

However, your physiology doesn’t always adjust at the same pace as the environment around you.⁠
⁠
Longer days can improve mood and alertness, but they also tend to come with increased overall demand from more movement, more social activities, different routine.⁠
⁠
Sleep patterns, work stress load, family commitments and recovery don’t shift overnight.⁠
⁠
It’s why some people feel slightly out of sync in spring.

Pushing pace too quickly often creates fatigue rather than momentum.

Instead adjusting gradually allows us to adapt, whether that’s increasing training load, workload, or other life activities.⁠
⁠
Sometimes the most effective approach is simply aligning your pace with your current capacity and letting that build over time.⁠⁠

Looking to get started in spring to get both strong, fit and get some guidance on a healthy lifestyle, then message SPRING for a quick chat.

01/05/2026

Congratulation Stephen on completing the 2026 Head of the River Race!

In the past he had rowed at a high standard, but with life commitments etc had stopped and had trained sporadically over the years and with little consistency.

He came to me to both get that consistency back, regain his strength and fitness and with a big goal to complete the London Marathon.

And maybe row again, but he felt maybe he was too old?

🏃🏻‍♂️Well, he completed his first marathon in 4hrs.
🏋🏻He has trained consistently for over 2 years +
🚣🏻Then this year he said he was ready to row again.

I created a rowing focused strength and conditioning program to support Stephen, and he got back out on the water.

Culminating in completing the Head of the River Race (HoRR).

The Head of the River Race is a premier annual, 6.8 km processional rowing race for men's eights, held in March on the River Thames in London from Mortlake to Putney.

This story proves that with the right guidance and consistency your never too old to complete that dream challenge or get back to doing something you love!

Want to get back to your former sport or complete a dream challenge? then message me DREAM for a quick chat.

Reigate40+ Reigate50+

30/04/2026

Congratulation Joe on completing the 2026 London Marathon!

When I first met Joe injuries had started to build up and he had to stop running.

I helped build him up again in the gym and guide him to adapt his running to reflect where he was having just turned 40.

Age doesn’t mean you have to stop running, but you do have to adapt.

Strength training, nutrition, sleep, recovery are non-negotiables.

Things you might (you still get injured when you’re in your 20s!) have got away with before will get you.

I help runners keep running and achieve their goals by adapting their running training and getting them strong for running.

Want to keep running or complete a challenge? then message me RUN for a quick chat.

+

14/03/2026

Had a fantastic time this morning at HYROX Glasgow.

It was tough but fun. Gave it everything and love the challenge. HYROX is a real physical & mental battle. But I feel great and I’ve been walking around Glasgow.

I’m almost 57, I’m not using this not as an excuse but to make my time look better! I put my rounded up age & time in ChatGPT & asked if it was a good time for my age & it gave me a good answer 😂

The average age for HYROX competitors is 31. So I could feel insecure, but instead I feel incredibly privileged.

Don’t ever let age be an excuse(but do round it up when it works for you!😉)
Life is for living!

27/02/2026

No training this week, taken the whole week off.

Heavy cold and run down.

I love training but it’s been quite nice, forced me to take a well needed break!

And because I’m consistent with my training my fitness won’t disappear.

Colds and illness are part of life; however this was pretty much all self-inflicted from impulsive planning and training stupid!

As a personal trainer I’m always telling my clients to get a good training balance…
So, I should know better! And my wife has reminded me off this 😊

I did a HYROX in Dec 2025 and then in a rush to sign up for my next HYROX in the UK, I impulsively signed up for Glasgow 14th March 2026.

So had 2 weeks recovery in-between…and fast forward to now I’ve pushed myself beyond my healthy limits the previous week as I was getting closer to race day in Glasgow.

Having done a lot of endurance-based challenges for 30 years now, I’ve found the secret is not doing too many events close together to allow sufficient recovery.

Plus getting the right training balance between training hard sessions, easy or zone 2 recovery sessions, and then active rest.

HYROX training, is a very delicate balance, because in a race you need to push hard from 60- 90+ minutes, and be ready to suffer a little!

However, if you both don’t allow enough rest between races and max out every session you just get injured and burn out (Just like work!).

So if you’re playing the long game and winning like me, I’m still training and competing at 56, then don’t train stupid. (or maybe just some of the time, after all we are all human!).

Because if you do, it won’t just be a cold, your get injured or worse still potential health complications

50+ and want to learn to train smart for life then message ‘SMART’

13/02/2026

Someone saw me training in the gym recently and said you take training seriously don’t you, bit obsessed.

I just laughed and said I love training and it’s discipline.

You build discipline by doing the small things that aren’t easy, that you might not want to do at first, again and again.

No instant gratification, the reward comes when you’re finished.

Keep doing it and it becomes a non negotiable part of your routine. A habit.

Want to build discipline and positive new habits? Then message RELEASE to find out more about my 6 week trial to get stronger, fitter and healthier.

Address

Reigate

Telephone

+447894558605

Website

http://www.releasefitness.co.uk/

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