Movement 101

How well are you caring for your one and only spine?

𝐋𝐢𝐬𝐭𝐞𝐧. 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐨𝐮𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐚𝐢𝐧 𝐚𝐧𝐝 𝐬𝐭𝐢𝐟𝐟𝐧𝐞𝐬𝐬, 𝐬𝐭𝐨𝐩 𝐡𝐚𝐧𝐝𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐚𝐜𝐤 𝐨𝐯𝐞𝐫 𝐭𝐨 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐞𝐥𝐬𝐞 𝐭𝐨 𝐟𝐢𝐱.

Chiropractors, physios, massage, foam rolling. I’m not knocking them, there’s a time and a place. But they’re tools. The problem is handing off something that’s yours to sort.

Here’s what most people are never told. Pain is an output of the brain. A request for change. Often your brain doesn’t trust you to move through a good range, so it keeps you stuck as a safety mechanism.

And lots of things feed into that. It’s rarely just “stretch more” or “do these three exercises.” The body is complex. Everything affects everything. Nutrition. Beliefs. Mindset. Training volume. It’s all in the mix.

𝐁𝐮𝐭 𝐭𝐡𝐞 𝐛𝐞𝐚𝐮𝐭𝐲 𝐢𝐬, 𝐰𝐞 𝐜𝐚𝐧 𝐥𝐞𝐚𝐫𝐧. 𝐍𝐨𝐭 𝐚𝐥𝐥 𝐚𝐭 𝐨𝐧𝐜𝐞. 𝐁𝐢𝐭 𝐛𝐲 𝐛𝐢𝐭. 𝐌𝐚𝐤𝐞 𝐬𝐦𝐚𝐫𝐭𝐞𝐫 𝐜𝐡𝐨𝐢𝐜𝐞𝐬. 𝐌𝐨𝐯𝐞 𝐛𝐞𝐭𝐭𝐞𝐫. 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐨 𝐚 𝐟𝐞𝐜𝐤𝐢𝐧’ 𝐝𝐞𝐠𝐫𝐞𝐞, 𝐨𝐤𝐚𝐲? 𝐘𝐨𝐮 𝐣𝐮𝐬𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐨𝐰𝐧𝐞𝐫𝐬𝐡𝐢𝐩. 𝗪𝐞 𝐚𝐫𝐞 𝐰𝐚𝐲 𝐦𝐨𝐫𝐞 𝐜𝐚𝐩𝐚𝐛𝐥𝐞 𝐭𝐡𝐚𝐧 𝐰𝐞 𝐚𝐥𝐥𝐨𝐰 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬 𝐭𝐨 𝐛𝐞𝐥𝐢𝐞𝐯𝐞.

That’s what we do. We don’t just hand our clients expert programmes. We give them expert coaching and education.

So if you’ve been struggling and you’re ready to take ownership. You want to learn. You want to get in the best shape of your life and perform for longevity.

𝐃𝐌 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐄𝐃𝐔𝐂𝐀𝐓𝐈𝐎𝐍 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞

𝐈𝐟 𝐈’𝐝 𝐬𝐞𝐞𝐧 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐚𝐧𝐲 𝐭𝐢𝐦𝐞 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞 𝐚𝐠𝐞 𝐨𝐟 𝐟𝐨𝐫𝐭𝐲, 𝐈’𝐝 𝐡𝐚𝐯𝐞 𝐚𝐠𝐫𝐞𝐞𝐝 𝐰𝐢𝐭𝐡 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐬𝐥𝐚𝐠𝐠𝐢𝐧𝐠 𝐨𝐟𝐟 𝐒𝐭𝐞𝐯𝐞𝐧 𝐁𝐚𝐫𝐭𝐥𝐞𝐭𝐭.

Why? Because I was ignorant. I’d never gone more than a few weeks alcohol free in my adult life.

They say ignorance is bliss. I disagree.

𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐟𝐫𝐞𝐞, 𝐚𝐧𝐝 𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐠𝐞𝐭 𝐩𝐢𝐬𝐬𝐞𝐝 𝐚𝐧𝐝 𝐰𝐚𝐤𝐞 𝐮𝐩 𝐡𝐮𝐧𝐠𝐨𝐯𝐞𝐫. 𝐈’𝐯𝐞 𝐠𝐨𝐭 𝐛𝐨𝐭𝐡 𝐬𝐢𝐝𝐞𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐚𝐫𝐠𝐮𝐦𝐞𝐧𝐭, 𝐚𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐜𝐫𝐢𝐭𝐢𝐜𝐢𝐳𝐢𝐧𝐠 𝐡𝐢𝐦 𝐚𝐫𝐞 𝐦𝐢𝐬𝐬𝐢𝐧𝐠.

I’m not saying it’d ruin three days of my life. But I’d definitely be in rag order the next day. And for what? An overrated high.

That’s the thing with certain experiments. You don’t know until you run them. Right? But to even run this one you need an open mind, and that’s difficult given the standing alcohol has in our culture.

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐡𝐢𝐧𝐤 𝐭𝐡𝐞𝐲 𝐡𝐚𝐯𝐞 𝐨𝐩𝐢𝐧𝐢𝐨𝐧𝐬. 𝐓𝐡𝐞𝐲 𝐝𝐨𝐧’𝐭 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐭𝐡𝐞𝐲’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐞𝐝 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤 𝐚 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐰𝐚𝐲.

I’ve got clients who’ve completely changed their relationship with alcohol after running this experiment. Some of them haven’t drank in years. Literally years.

Quite honestly, you couldn’t pay me to be hungover at the moment. I simply don’t have the time.

Most people never g

𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧 𝐈 𝐚𝐬𝐤 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐣𝐨𝐢𝐧 𝐓𝐄𝐋𝐎𝐒, 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐣𝐨𝐢𝐧 𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦, 𝐢𝐬 𝐭𝐨 𝐫𝐞𝐚𝐥𝐥𝐲 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐝𝐫𝐞𝐚𝐦 𝐠𝐨𝐚𝐥𝐬.

Sure, maybe the short term goals are important. Maybe it’s getting out of pain, or overcoming an injury. But think bigger. That’s how we started.

Then go five years down the line. Ten years. Twenty.

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐢𝐯𝐞? 𝗪𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐟𝐮𝐭𝐮𝐫𝐞 𝐬𝐞𝐥𝐟, 𝐲𝐨𝐮𝐫 𝐢𝐝𝐞𝐚𝐥 𝐬𝐞𝐥𝐟, 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐨? 𝗪𝐡𝐚𝐭 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬 𝐚𝐧𝐝 𝐬𝐭𝐚𝐧𝐝𝐚𝐫𝐝𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐮𝐩𝐡𝐨𝐥𝐝 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭?

And understand, all of it is manageable. Nothing you need to do to reach your potential is outside your abilities. Bit by bit.

Sometimes it doesn’t feel like you’re growing. It’s hardly noticeable. But when you reflect back over a long enough stretch, you get to see the journey.

𝐓𝐫𝐚𝐢𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮 𝐝𝐫𝐞𝐚𝐦 𝐨𝐟.

𝐈 𝐠𝐨 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐚𝐧𝐝 𝐈 𝐬𝐞𝐞 𝐞𝐯𝐞𝐫𝐲𝐛𝐨𝐝𝐲 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬. 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬. 𝐒𝐪𝐮𝐚𝐭𝐬.

And that's fine. But a lot of clients come to me doing all of that, and their body is breaking down anyway.

A lot of what we do actually changes our clients' perception of strength training forever.

Here's what I mean. Strength isn't just about lifting heavier. It's also about getting your muscles to work better together, as a team, as a kinetic chain. So let's think about the nervous system and the muscular system as one thing. The nervous system fires the muscles, individual motor units, so you can coordinate all these different movements.

There's nothing wrong with isolation work. Hamstring curls, leg extensions for hypertrophy, that's all grand. But if you want to move better, you have to stop thinking of the muscle as separate parts.

There's a great line from Tom Myers, the anatomist. He says:

"𝘠𝘰𝘶𝘳 𝘣𝘳𝘢𝘪𝘯 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘵𝘩𝘪𝘯𝘬 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘣𝘪𝘤𝘦𝘱𝘴 𝘢𝘯𝘥 𝘥𝘦𝘭𝘵𝘰𝘪𝘥𝘴. 𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘰𝘯𝘦 𝘮𝘶𝘴𝘤𝘭𝘦 𝘵𝘩𝘢𝘵 𝘦𝘹𝘪𝘴𝘵𝘴 𝘪𝘯 𝟼𝟶𝟶 𝘧𝘢𝘴𝘤𝘪𝘢𝘭 𝘱𝘰𝘤𝘬𝘦𝘵𝘴. 𝘜𝘭𝘵𝘪𝘮𝘢𝘵𝘦𝘭𝘺, 𝘵𝘩𝘦 𝘣𝘳𝘢𝘪𝘯 𝘤𝘳𝘦𝘢𝘵𝘦𝘴 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘭𝘢𝘳𝘨𝘦 𝘧𝘢𝘴𝘤𝘪𝘢𝘭 𝘯𝘦𝘵𝘸𝘰𝘳𝘬𝘴 𝘢𝘯𝘥 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭 𝘮𝘰𝘵𝘰𝘳 𝘶𝘯𝘪𝘵𝘴, 𝘯𝘰𝘵 𝘰𝘶𝘳 𝘯𝘢𝘮𝘦𝘥 𝘮𝘶𝘴𝘤𝘭𝘦𝘴."

I use that because people come to me and say it's my hamstring, it's my glute, it's my TFL. They're separating it. And they shouldn't. You have one muscular and nervous system.
It's all one system.

Train it to coordinate well together. Get your nervous system firing all the mu

Doc Ball (1907–2001) — skateboarding into his 90s. What a life. Michael Ho — still charging Pipeline at 68.

Every single one of us is engineering our future body by the actions, the standards, the behaviours and the beliefs we are ingraining today.

My goal at 70 and beyond is to still be doing the sports and activities I love today, to a high level.
If you don't like the trajectory you're on — comment FUTURE and I'll show you how to change it.

Praying for the life you dream of.

𝗪𝐡𝐚𝐭𝐞𝐯𝐞𝐫 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥 𝐢𝐬, 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐠𝐞𝐭𝐬 𝐲𝐨𝐮 𝐭𝐡𝐞𝐫𝐞. 𝐒𝐨 𝐡𝐞𝐫𝐞’𝐬 𝐨𝐮𝐫𝐬.

It starts with understanding your goals. Not just the short ones - get out of pain, overcome the stiffness - but your dream ones. Not vague. If anything was possible, what would they be? That’s massively important. Thinking bigger.

Then the detail. A movement assessment — how you move, your limitations, how your hips, spine, shoulders, ankles function. A lifestyle questionnaire — your work, your family, your training, your injuries, how much time you actually have. There’s no point prescribing five hours a week to someone who can only give you ninety minutes.

𝗪𝐞 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐰𝐞𝐚𝐤𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐧𝐝 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐬𝐞 𝐰𝐡𝐚𝐭 𝐧𝐞𝐞𝐝𝐬 𝐚𝐜𝐭𝐢𝐨𝐧 𝐟𝐢𝐫𝐬𝐭. 𝗪𝐡𝐚𝐭’𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐩𝐮𝐬𝐡 𝐭𝐡𝐞 𝐧𝐞𝐞𝐝𝐥𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭, 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐥𝐞𝐚𝐬𝐭 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐞𝐟𝐟𝐨𝐫𝐭?

And we educate. We can’t just be handing you an exercise or a drill - you need to understand why it’s important. When it comes to injury, pain, building muscle, performing at your best - there are so many factors involved. Stress management, for one. We don’t talk about it enough.

Because the real work is finding what’s holding you back. The potential already exists within you. And often it’s not an exercise - there will always be obstacles. That’s what stops a lot of people from even engaging. So what’s the process for getting over them?

The process of growth doesn’t end, does it? We aim to better ourselves so we can live a better life.

The six pack isn’t the goal. The goal is to live the life you dream of. It’s just part of the process.

So whatever your goals right now -

𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 �

𝐈’𝐦 𝟒𝟗, 𝐚𝐧𝐝 𝐈’𝐦 𝐬𝐢𝐠𝐧𝐢𝐟𝐢𝐜𝐚𝐧𝐭𝐥𝐲 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐚𝐧𝐝 𝐟𝐢𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐈 𝐰𝐚𝐬 𝐚𝐭 𝟑𝟎.

Not by accident. The way you train, eat and live is what shapes your hormonal health, and your hormonal health is what gives you the energy, drive and strength to train, work and show up the way you want to.

It’s all one system. But it’s the piece most men over 40 overlook, until something’s gone wrong.

And this isn’t only for men who feel flat. I already had good energy. But more is always available. More drive, more strength, more capacity than most men assume they still have.

Testosterone drops with age, yes. But the modern world speeds it up. Chronic stress, broken sleep, blood sugar all over the place, caffeine from morning till night. Find those leaks, close them, and learn how to build it back up.

This is my breakfast this morning, built for exactly that:

🥣 Natural yoghurt for gut health (far more tied to your testosterone than most men realise)

🫐 Berries and a little honey

💊 Collagen, shilajit, L-theanine and tongkat ali, alongside magnesium glycinate, zinc and creatine

This isn’t medical advice, and it’s not me telling you what to take. It’s me showing you there’s a great deal you can do long before anyone reaches for TRT.

👉 𝐃𝐌 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐆𝐔𝐈𝐃𝐄 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐦𝐲 𝐟𝐫𝐞𝐞 𝐠𝐮𝐢𝐝𝐞: 𝐰𝐡𝐚𝐭’𝐬 𝐫𝐞𝐚𝐥𝐥𝐲 𝐡𝐚𝐩𝐩𝐞𝐧𝐢𝐧𝐠 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐭𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐚𝐟𝐭𝐞𝐫 𝟒𝟎, 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥.

Train for the life you dream of.

𝐈’𝐦 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐰𝐨 𝐩𝐫𝐨 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰. 𝐁𝐨𝐭𝐡 𝐟𝐢𝐭. 𝐁𝐨𝐭𝐡 𝐬𝐭𝐫𝐨𝐧𝐠. 𝐁𝐨𝐭𝐡 𝐰𝐢𝐭𝐡 𝐛𝐨𝐝𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐤𝐞𝐩𝐭 𝐛𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐝𝐨𝐰𝐧.⁣
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A UK pro footballer with recurring lower back issues, and an Irish international hockey player with the groin. Strong legs, strong quads — but we found the weak link: 𝐚 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐭𝐫𝐮𝐧𝐤 𝐜𝐨𝐧𝐭𝐫𝐨𝐥 𝐚𝐧𝐝 𝐜𝐨𝐨𝐫𝐝𝐢𝐧𝐚𝐭𝐞𝐝 𝐩𝐨𝐬𝐭𝐞𝐫𝐢𝐨𝐫 𝐜𝐡𝐚𝐢𝐧 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡.⁣
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Six weeks in, they already feel the difference.⁣
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If pros aren’t getting this right, the rest of us have no chance by accident. 𝐏𝐨𝐬𝐢𝐭𝐢𝐨𝐧 𝐝𝐢𝐜𝐭𝐚𝐭𝐞𝐬 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 — the position you can hold decides which muscles fire, how hard they work, and how well you move.⁣
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Can’t control your trunk? Some muscles overwork, others switch off, and the breakdown starts. Typical training won’t fix it, because it assumes you’re already strong where you need to be. Stretching won’t either.⁣
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𝐓𝐞𝐬𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟: hold the isometric position at the end of this and film it. A big arch in the lower back — or struggling to hold at all — means you’re weak through the trunk.⁣
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Lower back issues, tight hamstrings, knee pain, stiff hips? Your training isn’t addressing your weakness — and a weakness you ignore doesn’t stay still. It compounds. It quietly decides whether you’re still moving well, still doing what you love, into your sixties and seventies.⁣
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An intelligent strength program finds the weak link and fixes it.⁣
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👉 𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 “𝐂𝐎𝐍𝐓𝐑𝐎𝐋” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐡𝐨𝐰 𝐲𝐨𝐮 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫𝐬.