Advance Performance & Coaching, Sheffield (2026)

28/05/2026

Working a sports therapist in elite environments completely changed the way I view performance, recovery, and what actually drives progress long term.

A lot of people assume high performance means constantly doing more:
more sessions, more intensity, more pushing through.

But honestly, the top-performing athletes in a group weren’t always the ones who could lift the heaviest or run for the longest.

They were the athletes who could successfully balance all areas of performance:
training load,
nutrition,
sleep,
recovery,
stress,
and consistency.

The athletes who understood that performance isn’t built from one huge session — it’s built from repeating good habits over time.

That experience shaped the way I now coach massively.

And now that I’ve taken a step back from football, I’m putting all of that experience into building resilient athletes across the board.

This method should never JUST apply to elite athletes.

Regular gym-goers.
Runners.
Lifters.
Hybrid athletes.
People balancing training around busy lives.
People wanting structure, direction, and confidence in their training again.

This should apply to you too, because the principles are often the same.

Performance-focused training that still accounts for recovery, longevity, injuries, and real life.

Structured, injury-aware coaching and rehab support for people who want to train consistently and with confidence.

Online coaching, in-person PT, and sports therapy available.

26/05/2026

A lot of people think injury prevention comes down to one specific exercise, stretch, or recovery tool.

Honestly, most of it came down to managing training properly over time.

The biggest things that helped me stay injury-free through both marathon and HYROX training were:

– keeping strength training in consistently
– fuelling properly around sessions
– treating recovery as part of training
– adjusting load when needed instead of forcing sessions
– and managing smaller niggles early before they became bigger problems

Nothing I did was extreme.

But the structure stayed consistent.

And whilst getting injured isn’t a failure, avoiding unnecessary setbacks where possible was always the goal.

A huge part of how I coach now comes from applying both my professional knowledge and my own experiences with training.

I understand the frustration of trying to balance performance, recovery, injuries, and real life all at once — which is exactly why my coaching is built around making training feel more sustainable and manageable long term.

Performance-focused training that still accounts for recovery, longevity, and real life — not just constantly pushing harder.

Because staying healthy enough to train consistently is usually what drives the best long-term progress.

Structured, injury-aware coaching for people who want to train consistently and with confidence.
Online coaching, in-person PT, and sports therapy available.

21/05/2026

A lot of neck and upper trap tension isn’t just a “tightness” problem.

Often, the upper traps are overworking to compensate for other areas not contributing properly — whether that’s through movement patterns, gym technique, training load, posture, or general day-to-day stress.

That’s why short-term relief alone doesn’t always change the issue long term.

Alongside hands-on treatment, I’m usually looking at:
– scapular control and stability
– movement quality
– training technique
– recovery and load management
– and what the body may be compensating for

Sometimes the answer isn’t doing more.

It’s helping the right muscles do their job properly again.

That’s exactly what this work is focused on.

If you’re constantly dealing with neck or upper trap tension when training, feel free to message me.

18/05/2026

Sound familar?

A lot of people don’t actually need to train harder.

They just need more direction.

Most of the time, the issue isn’t motivation — it’s trying to navigate training without any real structure behind it.

So training ends up feeling inconsistent.

You go to the gym, but don’t fully know what you should be doing.
You enjoy classes, but struggle knowing how to structure the rest of your week around them.
You get small niggles and don’t know whether to keep training, adapt, or stop completely.

That’s exactly why I coach the way I do.

Structured training that’s performance-focused, but still injury-aware.

So you can train consistently, understand what you’re doing and why, and actually feel confident in your approach long term.

I offer both online coaching and in-person support depending on what works best for you — whether that’s structured programming, performance-focused PT, or support navigating training around injuries and setbacks.

Built around you, your goals, and your lifestyle.

If this sounds like you, message me “COACHING”.

15/05/2026

This is what my weekly training split looks like right now as a sports therapist & personal trainer.

It’s not random.
But it’s not extreme either.

My training is built around what I call an injury-aware hybrid approach.

Strength training, running, conditioning, recovery, and load management all have their place — and the balance changes depending on workload, fatigue, and what phase of training I’m in.

Some days are higher intensity.
Some are deliberately lighter.
Some are focused purely on recovery.

That structure is what allows me to stay consistent without constantly feeling run down or set back.

I think a lot of people assume progress comes from always doing more.

In reality, a lot of progress comes from knowing when to push, when to adapt, and when to recover properly.

That’s also exactly how I coach.

Structured.
Goal-driven.
Performance-focused, but injury-aware.

07/05/2026

Most people never train the qualities that actually keep them strong, fit, and resilient.

That’s exactly why I created Power & Performance ⚡️

This isn’t about surviving a brutal workout or trying to keep up with everyone else in the room.

It’s about learning how to move with more confidence, train with intent, and build a stronger, fitter, more resilient body in a supportive environment.

Each session is structured as a performance-focused circuit class combining:
• plyometrics
• conditioning
• strength work
• functional movement

The perfect recipe to improve:
✔ cardiovascular fitness
✔ strength & power
✔ bone density
✔ injury resilience

A lot of people avoid this style of training because:
• they don’t know where to start
• they’re worried they’re “not fit enough”
• they’ve lost confidence in the gym
• or they think everyone else will already know what they’re doing

The best part is, you do NOT need experience to come to this class.

Everything can be adapted to your level, and you’ll be coached through the session properly — not just left to “get on with it”.

The goal is simple:
👉 help you feel stronger, fitter, more capable, and more confident in your training.

And honestly, I want this to become more than just a class. A proper community. A group of people showing up for themselves, pushing each other, and actually enjoying training again 🤝

⚠️ There are only 8 spaces available each week to keep the sessions small, supportive, and properly coached.

So come and join me🪩
🗓 Tuesdays
⏰ 7:30AM
📍 Made To Move, S3 8BD

Drop me a message or follow this link below to secure your spot ⚡️

https://goteamup.com/p/12903169-made-to-move-the-recovery/memberships/

05/05/2026

If your training feels inconsistent,
it’s usually not an effort problem.

It’s a structure problem.

A lot of people train hard —
but without clear direction, progression, or load management.

That’s where progress stalls,
and where injuries tend to show up.

Training doesn’t need to be complicated,
but it does need to make sense.

Clear goal.
Repeatable structure.
Progression over time.
Managing load.
Prioritising recovery.

That’s what actually drives long-term results and allows you to train well, for a long time.

29/04/2026

Just a few thoughts off the back of marathon season.

A lot of focus goes into the build-up —
but what happens after the race is just as important.

This is the phase where I see a lot of issues show up.

Not because people aren’t working hard,
but because they move on too quickly.

Soreness settles, and it feels like things are “back to normal” —
but underneath that, recovery is still ongoing.

Tissues are still adapting.
Fatigue is still present.
Load tolerance hasn’t fully rebuilt yet.

Rushing this part, or dropping all structure completely,
is where setbacks tend to happen.

Recovery doesn’t need to be complicated,
but it does need to be intentional.

– keep fuelling properly
– prioritise sleep
– reduce overall load
– allow a physical and mental reset

This is how I approach it in my own training —
and how I coach it with clients.

Recovery isn’t separate from performance.
It’s part of it.

28/04/2026

I didn’t always train like this.

I’ve been training since I was 14,
and for a long time it was focused on aesthetics.

How I looked.
Trying to change things.
Constantly feeling like I needed to do more.

It was draining.

In the last year, that’s shifted.

My focus now is performance.
Having clear goals. Training with intent.

Getting stronger. Moving better. Running well.

But also training in a way that actually supports my body —
not constantly pushing through things or ending up set back.

My training is more structured.
More consistent.
And built around what I need.

Same sessions.
Clear direction.
Adjusting when needed, not stopping completely.

It’s changed how I see fitness completely.

That’s the approach I bring into my coaching too —
performance-focused, but injury-aware.

If you want training that actually makes sense, message me “COACHING”.

16/10/2024

🏃‍♂️ Tired of Pain Holding You Back? Let’s Change That! 💪

Hey, Sheffield! I'm Charlotte, a Graduate Sports Therapist and owner of Advance Injury Rehabilitation. Whether you’re a seasoned athlete, a gym-goer, a weekend warrior, or someone who puts in the hard work on your feet all day, I’m here to help you move better and feel stronger.

What I Can Do for You:
Injury Rehab: Get tailored recovery plans designed specifically for your activities and goals. No fluff, just real results.

Pain Relief: Say goodbye to those nagging aches—let’s get you back to doing what you love!

Performance Boost: Whether you’re training for an event or just want to improve your everyday activities, I’ll help you reach your peak performance.

Flexible Options: I offer both in-person and online consultations, so you can get the support you need, wherever you are.

Why Choose Me?
I hold a BSc (Hons) in Sports and Exercise Therapy, I am a Strength and Conditioning Coach, and trauma qualified.

I’ve worked with athletes from a variety of sports, gym-goers, everyday active individuals as well as those undergoing or recovering from surgery. I help them stay pain-free and at the top of their game.

If you’re ready to stop letting pain or injuries hold you back, let’s chat!

Send me a message or email me at [email protected], and let’s start your journey to a healthier, stronger you.

📞 Contact: 07790982879
📧 Email: [email protected]
🌐 Website: https://made2move.co.uk/book-now/ (Employee: Charlotte Barker)

Feel free to share this post with anyone who needs a little extra support.

Advance Performance & Coaching

28/05/2026

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21/05/2026

18/05/2026

15/05/2026

07/05/2026

05/05/2026

29/04/2026

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16/10/2024

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