Rebel Health and Performance

Rebel Health and Performance Rebel Health and Performance

� 'The Project' group training
� Personal Training
� HIIT group

the aim to this page is to spread the health and fitness life style. Rebel Health and Performance provide a number of services including coaching, sports therapy, boot camps and other, to help individual achieve their health, fitness and well being goals.

🔥 TWO FOR TUESDAY – HEART HEALTH ANSWERS 🔥Right gents. Here’s the truth.1️⃣ Does it always have to be intense?No.A mix o...
17/02/2026

🔥 TWO FOR TUESDAY – HEART HEALTH ANSWERS 🔥

Right gents. Here’s the truth.

1️⃣ Does it always have to be intense?

No.

A mix of moderate + intense work is the sweet spot.
It’s sustainable. Fits a busy dad’s life. Builds real cardiovascular strength without frying your system.

You don’t need to nearly black out to improve your heart.

Consistency beats chaos.

2️⃣ What’s most important?

✅ Cardio (all types) + Strength training

A solid full-body strength routine combined with cardio wins every time.

Lift heavy. Move well. Build muscle.
Add conditioning on top.

Intensity? Good.
Reckless ego lifting? Useless.

3️⃣ How much cardio per week?

150 mins moderate
75 mins intense

Real-world sweet spot?
75–150 mins per week with mixed intensity.

That’s where busy men thrive.

How do we hit it?

🥾 Moderate cardio
Walk with intent.
Old-school route march style.
Kids out. Fresh air. Phones away. Miles in the bank.

🏃‍♂️ Short runs
1–2 per week.
2–5km.
Steady effort. Nothing fancy.

⚡ Tempo finishers
Sprints. Rowing intervals. Assault bike.
Short bursts. Push the pace.

Strength training
Hard. Brief. Intentional.
Not just chasing muscle.
Training lungs, heart, nervous system in one focused hit.

Endurance without strength is half a machine.

Strong body. Strong heart.
Built for work. Built for family. Built for years.

Between 45–55?
You’re in sniper alley for your heart.

That’s the decade men pay for shortcuts:
Too much stress.
Too little movement.
Too many “I’ll start Monday” promises.

We don’t hide from it.
We prepare for it.
We train for it.
We outwork it.

Now let’s beat that sniper. 💪

🔥 TWO FOR TUESDAY – HEART HEALTH EDITION 🔥February. Month of love.But we’re not talking roses and chocolates.We’re talki...
17/02/2026

🔥 TWO FOR TUESDAY – HEART HEALTH EDITION 🔥

February. Month of love.

But we’re not talking roses and chocolates.

We’re talking about the engine in your chest that has to carry you through long work shifts, school runs, business stress, sleepless nights… and still be there when your lad says, “Dad, come play.”

So this month, we build a heart as strong as an ox.

Reliable. Durable. Built for the long haul.

Today we start with the physical graft.

💬 Question 1

Does exercise always have to be intense to improve heart health?

💬 Question 2

Which is MOST important for heart health?

A) Strength training
B) Intense cardio
C) Cardio (all types) + strength training

💬 Question 3

How much cardio should you do per week?

A) 60 mins intense
B) 90 mins moderate
C) 150 mins moderate
D) 75 mins intense

Drop your answers below ⬇️

No Googling. Back yourself.

Come back later and I’ll break it down properly — and show you how to make it work in the real world, around kids, work, and life.

This week we build the engine.

Strong heart. Clear head. Long road ahead.

No excuses. No drama. Just steady graft.

Let’s get after it. 💪

MONDAY – NO EXCUSES, JUST STANDARDSHalf term.Routine’s out the window.Kids off school.Calendar looks like a gr***de went...
16/02/2026

MONDAY – NO EXCUSES, JUST STANDARDS

Half term.

Routine’s out the window.
Kids off school.
Calendar looks like a gr***de went off in it.

Good.

This is where standards get tested.

Anyone can train when life is neat and predictable.
Real men train when it’s messy.

When the house is loud.
When the plan changes.
When you’re tired.

Especially then.

Your body doesn’t care that it’s half term.
Your heart doesn’t pause because the school gates are shut.
Your stress doesn’t disappear because the schedule’s different.

If anything, this is when you need it most.

You don’t need 90 perfect minutes.
You need 20 honest ones.

A hard walk.
Press-ups on the living room floor.
A session at bootcamp before the day runs away from you.

This isn’t about aesthetics.
It’s about leadership.

Your kids are watching how you handle disruption.
Do you drift…
Or do you adapt?

Strong fathers build strong homes.
Calm minds build calm families.

So this week, when routine goes sideways, don’t fold.
Adjust. Move. Show up anyway.

No drama.
No excuses.
Just standards.

Let’s get after it. 💪

FREE BOOTCAMP – TOMORROWHalf term hits next week.Routine goes out the window.Kids off school.Sleep all over the place.Me...
13/02/2026

FREE BOOTCAMP – TOMORROW

Half term hits next week.

Routine goes out the window.
Kids off school.
Sleep all over the place.
Meals rushed.
Time squeezed.

Life gets loud.

That’s exactly why you train now.

You don’t wait for the perfect week.
You build strength before the storm.
You stack a win while you can.

One session.
One hour.
One decision to show up for yourself.

Because when the routine shifts, the pressure rises.
And if you don’t carve out time for yourself, it won’t magically appear.

Training isn’t selfish.
It’s leadership.

Strong body.
Clear head.
More patience at home.
More presence with your kids.

You can’t pour from an empty tank.
And half term will test that tank.

So tomorrow - we train.

Free bootcamp.
No ego.
No mirrors.
Just graft, fresh air, and good people.

Bring a mate if he needs a push.
Bring yourself - especially if you’ve been putting yourself last.

February isn’t about coasting.
It’s about building momentum.

📍 Address: Birch Lane Business Park, Birch Ln, Stonnall, Walsall WS9 0N
⏰ Time: 8.30 – 9.30am
📅 Every Saturday
✅ All levels welcome
💥 FREE

See you there.

Letting My Best Friend DownThis Thought for Thursday might feel a little left field — but stay with me.Something quietly...
12/02/2026

Letting My Best Friend Down

This Thought for Thursday might feel a little left field — but stay with me.

Something quietly broke me today.

A video caption said:

“Your dog is your best friend for part of your life.

But you are their best friend for their whole life.”

And it hit harder than it should have.

Life has a way of convincing us we’re busy, when really we’re just distracted.

Manufactured urgency. Fake importance — and the real things, loyalty, presence, friendship, get pushed to the edge.

I think owning a dog is the closest thing we get to an honest mirror.

They become a silent sounding board.

You give them your stress, your frustration, your half-formed thoughts.

They never interrupt. Never judge. Never offer advice.

And that’s the point.

The wisdom you’re waiting to hear from them

is usually the wisdom you already carry.

You just needed the space — and the quiet — to hear yourself think.

So where am I going with this?

Two things.

First: don’t neglect real relationships because you’re “too busy.”

Your job will replace you by the end of the week.

Your people — and your four-legged mates — won’t.

Second: trust yourself enough to sit with your own thoughts.

Even if that means talking them out

while walking a dog who already knows the truth about you.

Be present.

Choose what’s real.

That’s the work.

Be careful what you call “being busy.”

The things that matter most are usually the ones waiting quietly.

Tuesday AM – Heart Health MonthFebruary isn’t about flowers and chocolates.It’s about the engine.The one that keeps you ...
10/02/2026

Tuesday AM – Heart Health Month

February isn’t about flowers and chocolates.
It’s about the engine.
The one that keeps you standing. Working. Leading. Loving.

Heart disease is still the biggest killer of men.
Not because men are weak but because we ignore the warning lights.
We grind. We provide. We cope.
Until one day the body sends a bill.

This month is Heart Health Month.
That means simple truths:

Move your body.
Lift something heavy.
Walk more than you scroll.
Eat like you respect yourself.
Sleep like your family needs you tomorrow.

Your kids don’t need a hero once.
They need you here for decades.

Strong heart. Strong body. Strong future.
Let’s train like it matters - because it does.


Monday.For the men carrying more than they let on.The stress.The pressure.The weight of being the strong one for everyon...
09/02/2026

Monday.

For the men carrying more than they let on.

The stress.
The pressure.
The weight of being the strong one for everyone else.

Some Mondays, the hardest lift isn’t in the gym.
It’s getting out of your own head.

Training isn’t about abs or ego today.
It’s about breathing again.
Clearing the noise.
Burning off the tension before it turns inward.

You move your body so your mind doesn’t turn against you.
You show up so isolation doesn’t win.
You train alongside other men so you remember you’re not alone in this fight.

You don’t have to talk today.
You don’t have to explain anything.
Just turning up is enough.

This is how men survive the week.
This is how they stay present at home.
This is how they protect their mental health - quietly, consistently, together.

If today feels heavy, don’t carry it alone.
Get moving. Get around your people.
One step. One session. One Monday at a time.

Friday Reminder. This Is Where It Counts.This week we’ve talked about a lot.About showing up when it’s easier to stay qu...
06/02/2026

Friday Reminder. This Is Where It Counts.

This week we’ve talked about a lot.

About showing up when it’s easier to stay quiet.
About starting the week strong instead of drifting into it.
About men talking, training, and carrying the load together — not alone.

Now it’s Friday.
And tomorrow is where words turn into action.

January is done. No more “I’ll start again soon.”
February doesn’t need big promises - it needs follow-through.

You don’t change your year in one workout.
But you can change your direction.

Tomorrow’s FREE BOOTCAMP isn’t about smashing yourself into the ground.
It’s about drawing a line in the sand and saying:

This month matters.
My health matters.
I matter.

You don’t need to be fit.
You don’t need confidence.
You don’t need motivation stacked high.

You just need to show up - tired, unsure, busy, stressed and take one step forward.

Training together builds more than muscle.
It builds routine when life feels chaotic.
It builds resilience when your head’s heavy.
It builds brotherhood when you realise you’re not the only one carrying weight.

Sometimes one Saturday morning is the reset.
The pause.
The spark that stops another month slipping by.

If this week’s posts hit home, this is your chance to act on it.

Make February count.
Come train. Move your body. Clear your head.

We’ll take it from there.

📍 Address: Birch Lane Business Park, Birch Ln, Stonnall, Walsall WS9 0N
⏰ Time: 8.30 – 9.30am
📅 Every Saturday
✅ All levels welcome
💥 FREE

See you tomorrow.

Thought for Thursday – International Time to Talk DayFor today’s Thought for Thursday, we’re marking International Time ...
05/02/2026

Thought for Thursday – International Time to Talk Day

For today’s Thought for Thursday, we’re marking International Time to Talk Day.

If you follow this page, you’ll know that getting men talking — and building real brotherhood — is a cornerstone of Rebel Health & Performance.

It’s our small stand against the worldwide epidemic of male su***de.

And against the idea that men should carry everything alone.

So why is talking important?

“A single conversation across the table with a wise man is better than ten years’ mere study of books.”
— Henry Wadsworth Longfellow

A problem shared is a problem halved.
You might feel lost. Stuck. Unsure which way to turn.
But sitting with a brother can often bring clarity you didn’t know you needed.

And why does listening matter just as much?

“We have two ears and one mouth so that we can listen twice as much as we speak.”
— Epictetus

Sometimes being the ear for someone helps more than any advice ever could.
They may not need fixing.
They may just need space to empty a full mind.

Be that ear.

A final thought for the dads.

Being present in conversation with your children matters. I know — honestly — it’s an area I can still do better in.
Their curiosity won’t last forever.
This is a moment in time. Don’t miss it.

So I’ll leave you with this:

“When people talk, listen completely. Most people never listen.”
— Ernest Hemingway

Call to action:

For your mental health.
For your brotherhood.
For your family.

Stop. Sit. Talk.

Wednesday Win – World Cancer DayFor today’s Wednesday Win, we’re marking World Cancer Day.I want to start by recognising...
04/02/2026

Wednesday Win – World Cancer Day

For today’s Wednesday Win, we’re marking World Cancer Day.

I want to start by recognising a few people in my family who are winning every single day - not on a scoreboard, but in real life.

To my mother and my sister-in-law-to-be, Denise and Rachel - the strength, composure, and quiet determination you show daily does not go unnoticed.

And to my uncle Rich - the way you’ve conducted your battle so far has been nothing short of admirable. Strong, measured, and still showing up.

This is also a reminder to everyone reading this:

If something feels off, don’t put getting checked on the long finger. Early action matters more than toughness.

And finally, a thought for my uncle Den - a massive character in my life. I miss you. But thank you for the lessons you left behind. They still guide me.

Some wins aren’t loud.

Some wins are simply choosing to fight another day.

Welcome back, gents.If you dropped back in - good.Let’s get this year back on target.Maybe you’ve been pushing hard.You ...
03/02/2026

Welcome back, gents.

If you dropped back in - good.
Let’s get this year back on target.

Maybe you’ve been pushing hard.
You feel a bit better.
Maybe you’ve seen some changes.

But if you’re honest…
you know you’ve got more in the tank.

Here’s how I track progress with the Dad Bod Project lads -
no fluff, just real markers of health and strength.

Cardio output

You don’t need to be Mo Farah.
Above-average cardio capacity = a healthier heart.
• 12-minute Cooper run
• Can be adapted to a rower or bike

Strength endurance

How long can your muscles actually work?
• Max push-ups to failure
• Max bodyweight squats to failure
A great indicator of real-world fitness.

Max strength

Not the best health marker—
but a powerful motivator.
• 1RM testing (when done safely)
Being strong matters when your family needs you.

Grip strength / dead hang
A well-researched marker of longevity.
When your grip goes, everything follows.

Loaded carries
Farmer carries. Suitcase carries.
Strong link to healthy ageing and total-body strength.

Single-leg balance test
Simple. Overlooked. Important.
Falls are one of the biggest causes of hospitalisation as we age.
Balance matters.

Sprints / cardio intervals
Short bursts. High output.
Also handy for chasing toddlers—or grandkids who move faster than most pro wingers.

You don’t need to track everything.
Pick a few. Track them monthly.

Progress = proof.

If you’ve got questions, drop me a message.

And if you’re ready to take things further in February,
I’m running the “Tenner on Yourself” turnaround.

£10 in.
If nothing changes by the end of Feb, you get your money back.

Details are in my previous post.

No hype.
No excuse.
Just action.

January is done, dads.Be honest - are you actually on track… or just tired?One month into the “new year, new me BS fitne...
03/02/2026

January is done, dads.

Be honest - are you actually on track… or just tired?

One month into the “new year, new me BS fitness industry pedals every year.

But here’s the real question:
what have you actually achieved?
And do you even know?

You came out of the blocks all guns blazing - and that deserves respect.

But Rebel was built to run against the grain.

I’m not here to sell snake oil, or rob you of your money and your motivation.

Real change isn’t a quick fix.

It takes time.

It takes honesty.

And it takes knowing where you started - and where you’re heading.

Progress isn’t one big finish line.

It’s small wins stacked over time.

So let me ask you this:

how do you know how far you’ve actually come?

Drop a comment below.

And if you don’t know - that’s fine.

Come back tonight and I’ll break down some simple ways to track progress, keep motivation high, and stay in the fight.

Address

Aldridge

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 12pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 7am - 12pm
Sunday 7am - 12pm

Telephone

+447738767176

Website

Alerts

Be the first to know and let us send you an email when Rebel Health and Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category