M.A.P Rehab

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M.A.P Rehab

Sports therapy, injury treatment and prevention for athletes & non-athletes. Sports massage, deep tissue massage. Rehab, movement screening.

Full movement screen & deep tissue work (1hr) - £50
Movement screening & correction techniques (45mins) - £40
60 mins sports massage - £45
30 mins sports massage - £25
Taping & needling (added to treatment price)

17/08/2026

Representing The Southwest Regionals alongside the most mobile man I know personally .treleaven
You can’t be unhappy when you place 5th in an elite pairs field with a combined age of 72 can you 😛
Mobility really does make lifting easier - regardless of your age!
Zero no reps because when you can move well you don’t leave things up to chance.
Very proud to represent my own brand alongside an awesome human.
Even more proud to finish 6th in a field of elite athletes.

Mobility really is the GOAT when it comes to CrossFit.
It’s why it’s the base of the triangle.
Move well.
Perform well.
Live well.
Made for all humans.
For all purposes.

23/07/2026

Why choose MAP?
Because it’s not just made for athletes.
It’s made for parents.
For people short on time.
For people who need to ensure their bodies stay mobile and strong for the years ahead.
I’ve been a carer for a parent already and I can confidently say my mobility & strength helped keep me and my mum safe when I had to help move her.

Mobility isn’t boring.
It isn’t painful.
It’s there to keep us healthy & capable for many years to come.
And if we don’t use it & work on it.
We WILL lose it.

You can make all the excuses, but only one person suffers at the end of them.

With MAP flows, you get accessible, concise, easy ti follow flows in an app you can use literally anywhere.

Click the link in bio or check your App Store for: maponline

20/07/2026

Simple, daily flows.
To keep you moving.
To keep you accountable.
To help create a body you can move with & live in-pain free-for many years to come.
Mobility isn’t an option - it’s an essential part of our lives.

Let MAP ONLINE do the thinking.
£6.99 a month.
Cheapest mobility platform.
Most accessible.
Not just for athletes.

06/07/2026

It’s been some time.
In fact, I’m not sure I have ever really posted a ‘this is me’ post on this account.
How I want to be seen and known has evolved over the years, so I figured it would be appropriate to reintroduce myself.
Still Hat, the ‘MAP Lady’ but older, wiser and generally a lot more interested in helping movement become even more accessible to, well, everyone!
Not just the athletes and the coaches or the people who train 3H a day.
Think more along the lines of the stay at home mum or dad, the hairdresser with a sore neck, the plumber with painful knees, the teacher who needs that nice wind down flow to actually switch off for bed.
You get the gist.

So who am I now?
I’m a 37 year old mum of two kids.
I’m a (previously competitive) Crossfitter and premiership rugby player.
I am a trained sports therapist who specialises in mobility (& have done since 2014!)
I’m a co-owner of a CrossFit gym with my wife.
And I am the founder & sole owner of MAP ONLINE!
No investors, no high paid athletes to promote my product.
Just me & a couple of genuine MAP users who also happen to be fantastic British/Scottish athletes, helping me promote something which helps absolutely everyone and anyone move better and feel better. (🙏 Sammy Rockett ⚡️ TOM WRIGHT TOM KINGDON )

I walk, a lot.
I train 4 or 5 times a week.
I film my flows in our garden office shed, often my kids or the dog are bashing on the window or playing loudly in the garden.
I move every day, almost all day (IYKYK)
And I genuinely LOVE talking about and working on mobility.

I keep my flows short & accessible to literally anyone & I love seeing people doing them, even more so if their kid or their pet has decided to get involved too.
I hope to still be practicing what I preach well into my 80s.
I truly believe in what I do & what I sell.
I keep the price low so anyone can access it.
I am the person you speak to if you have questions.
I will ALWAYS get back to you if you have questions (even if it takes a while sometimes) because I always want to see you get more from your movement.
I hope you try MAP.
And I hope you fall in love with how good it can make you feel to move a little bit, just for you 💕

29/06/2026

I love sharing ways to move better.
MAP began as me teaching better movement to the members of our gym back in 2014.
12 years later I still enjoy sharing my joy for mobility, both in person and via app.

With WFH really impacting people’s activity levels (one hour at the gym doesn’t negate 6-8 hours sat at a desk I’m afraid🙈)
Short accessible flows on the MAP app are a simple way to keep people moving.
Regardless of your WHY.
We are all humans and we all need full range of motion to maintain our independence as we age.
You can add to that as you wish (fitness, family life, sport, caring duties etc)
We really do lose it if we don’t use it.

You may have seen this drill before.
But have you tried it (& applied it!)
Feel free to give it a go, share it, tag
I’d love to see 🙌
Find the MAP app in bio 🔗

12/05/2026

It’s been a little over a week since I competed along with one of the best movers in the UK
I have always practiced what I preach, with training & with competing.
Moving well is a non negotiable- it makes workouts easier & it makes movement standards easy to follow.

Movement standards in sports like CrossFit & Hyrox require good mobility.
Improve the mobility.
Improve the output.

Very proud to represent MAP back on the comp floor with one of it’s ambassadors
The 🍒 on top was coming away with silverware in the elite pairs category. 🥈

25/04/2026

on why he chooses to support his weightlifting career.
He’s just secures himself a sport at Commonwealths representing Scotland; hitting a solid 140kg sn**ch and a 166kg clean and jerk.
As a relatively new athlete in the sport - he’s done incredibly well and we are so proud to say we are his chosen mobility platform to help keep him moving well at the top of his game.
Thanks Tom & a HUGE well done on your achievement.

10/03/2026

Life - is 24/7
Movement allows you to live.
MAP helps you do it better.

Mobility made for all humans in all walks of life.
Whether it be sn**ching in the gym or being able to squat down and play with your kids or pet in the floor.

If you can move well, you’ll keep moving.

MAP makes it simple.
One platform - hundreds of short accessible flows.

£6.99 a month - less than 2 coffees.

You won’t regret it.
Search MAPONLINE on your App Store 📱

17/02/2026

WHY CHOOSE MAP?
Firstly - because it is just so affordable and so easy why wouldn’t you.
But also…
Because it’s so GOOD for you!
Taking care of your body - the only body you get - shouldn’t be expensive or hard work.
And that’s why MAP is neither.

It’s made for everyone; the athlete, the desk jockey, the SAHM (or dad!) the grandparents who have the kids a lot, the return from injury, the pregnant and post partum women.
It really is THAT accessible.
It is simple, good for you and doesn’t cost the earth.

If you needed a sign, this is it.

Search MAPONLINE in your App Store or click the link in bio to give it a try and see.

26/01/2026

Mobility is for life.
It’s not for sport. It’s not for big lifts or fancy gymnastics.
It’s to be able to play with not just your kids, but your grandkids when the time comes.
Being mobile isn’t just about being bendy.
It’s about being able to support your body and its joints through a full and FUNCTIONAL range.

End range strength.

Is the best thing you can give your body.
MAP ONLINE is the simplest way to do that.

Link in bio to sign up and use code 20PERCENTOFF for the rest of this week only! To save on 6&12 month packages.

Tell your friends, tell your parents, sign up and try it for yourself.
It’s not for today, it’s for tomorrow ❤️‍🔥

Address

Crossfit Watford Unit 6, Moore Park Industrial Estate
Watford
WD189SP

Telephone

+447979857089

Website

https://maponline.squarespace.com/

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