RefereeFit: Fitness & Nutrition Coaching & Support.

RefereeFit: Fitness & Nutrition Coaching & Support. Be the athlete, on the pitch and off it. Improve your health, improve your game, be the best. At RefereeFit we are passionate about refereeing and fitness.

We offer personal plans as well as group training for fitness and nutrition, from grassroots soccer to the highest level or match officiating. Our training and nutrition plans are created for the individual, tailored to your lifestyle off the pitch, helping you to become the best athlete on the pitch, boosting your physical and mental performance and giving you a healthier life. Increased enduranc

e
Greater speed
Stronger
Better decision making
Mentally tougher
Better sleep
Increased recovery
Less injuries and injury prevention

For the game… for life. Keep in touch for regular posts about training ideas, injuries and nutrition, including ebooks, recipes. If you have ANY questions please drop us a message or post on the wall. If you want to find out how we can help you, drop us a message.

06/02/2026

Check out some of our running drill.

Taking referees to the next level
Strength & Conditioning
Nutrion

BeTheDifference

🌌✨ On the winter solstice, the longest night whispers promises of brighter days ahead. Just like each sunrise grows long...
21/12/2024

🌌✨ On the winter solstice, the longest night whispers promises of brighter days ahead. Just like each sunrise grows longer, we can nurture our health and well-being, welcoming warmth and light back into our lives. 🌞

Embrace new beginnings, make positive choices, and cherish the journey towards a healthier, happier you. 💪🍃

Together, let’s light up our paths with positivity and hope!

.health_awarenes Let’s raise awareness of mental health and break down the barriers and stigma.We are together and you a...
15/05/2023

.health_awarenes

Let’s raise awareness of mental health and break down the barriers and stigma.

We are together and you are never alone.

Consistency is key. 🔑 Outside of football: ✅ 3 or 4 resistance workouts a week.✅ At least 20 minutes of cardio each day,...
31/01/2023

Consistency is key. 🔑
Outside of football:

✅ 3 or 4 resistance workouts a week.

✅ At least 20 minutes of cardio each day, in various forms. Swim, walk, bike.

✅ 1 or 2 country side walks each week.

✅ average of 10K+ steps daily.

✅ Be mindful of the calories going in.

The best bit… lots of these have now become habits. Setting February up nicely to follow.

Message me if you need help with getting, and staying on track.

&C

Match day -1. Today is the dat to get your body prepared and fully fuelled for the weekend match/matches. Filling up you...
16/09/2022

Match day -1.

Today is the dat to get your body prepared and fully fuelled for the weekend match/matches.

Filling up your energy supplies starts today. So we need to increase our carbohydrate intake to maximise our stores of glycogen. This is the main course of energy you will use during match days, so make sure it is full now is important.

For breakfast, lunch & Dinner aim to consume 2g of carbs per kg of body weight.
During training aim to consume 60g of carbs per hour.
Any snacks aim for 1.5g per kg body weight.

Then you can top up energy stores on match day morning and pre-match to be fully fuelled for the game.

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&C

RUN - 41 minutes * 5 Minute warm up walk* 15 minute run at just bellow current 5km pace* 3 min faster run above your cur...
15/09/2022

RUN - 41 minutes

* 5 Minute warm up walk
* 15 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 10 minute run at your current 5km pace
* 5 Minute warm up walk

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&C

RUN SESSION 539minutes * 5 Minute warm up walk* 15 minute run at just bellow current 5km pace* 3 min faster run above yo...
29/07/2022

RUN SESSION 5

39minutes

* 5 Minute warm up walk
* 15 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 10 minute run at your current 5km pace
* 5 Minute warm up walk

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&C

ICE BATHSYou can spend thousands on ice tubs and inflatable baths that you can pick up really cheap at your local superm...
28/07/2022

ICE BATHS

You can spend thousands on ice tubs and inflatable baths that you can pick up really cheap at your local supermarket and fill with cold water and some bottles of water out of the freezer.

We don’t all have access to an ice tub/ bath, we don’t all have the space for a paddling pool. But we can make use of CWI just the cold tap in the bath!

Cold water immersion (SWI) and cold shower are a hot topic right now (pub intended).

Avoid CWI if you are looking to build muscle and strength as CWI may impaire protein synthesis and reduces DOMS. This is what we actually need a little off to grow and strengthen.

If recovery is your goal, when you are looking to speed things up to get back out to training and working towards the next match then CWI is of benefit to you. So be mindful of what you are trying to achieve in your training block.

Cold showers have a similar physiological affect, and improve physiological affect and have been shown to improve our immune system and don’t have an affect on protein synthesis.

There is something to be said about staring your day with a cold shower to give yourself a physical and mental wake up.
After training and post match are great times; this will start you up again and improve mental recovery.

Build up with from 10seconds adding a little longer each day. What was cold when I started out having cold showers after running has become an easy temperature to manage. Plus if you get used to it now that cold shower in the dressing room come December won’t be so bad!

Give it a try for the next 2 weeks.

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&C

Focus more on your hydration during hot weather. Start the day off with a pint of water and continue drinking throughout...
11/07/2022

Focus more on your hydration during hot weather.

Start the day off with a pint of water and continue drinking throughout the day.

You may need to drink a little more water during this hot weather.

Best indicator for hydration is the colour of your urine. So check out the chart in this post and make sure you are clear.

Stay safe, enjoy the weather.

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&C

RUN - 41 minutes* 5 Minute warm up walk* 10 minute run at just bellow current 5km pace* 3 min faster run above your curr...
10/06/2022

RUN - 41 minutes

* 5 Minute warm up walk
* 10 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace into a 1 minute recovery walk. Repeat this 4 times.
* 5 minute run at just bellow current 5km pace.
* 5 Minute recovery walk


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