Rebel Health and Performance

23/12/2025

Lovely gesture here from a local Walsall business Walsall Garden Centre & Heavenly Baking Tearooms

We understand that this time of year can be really hard, and that many families have had to make difficult cutbacks. 💚

If you haven’t been able to afford a Christmas tree this year, or haven’t had one at all, please know you’re not alone.

Today, between 9am–5pm, we would love to welcome you to Walsall Garden Centre, where we will donate a Christmas tree to your family, no questions asked. 🎄

Everyone deserves a little Christmas cheer, and we hope this helps bring some warmth and joy into your home.

Please feel free to share this post so it reaches anyone who may need it.

23/12/2025

DECEMBER TIP #23 - FARMER CARRIES EVERYWHERE

If there’s one movement that separates modern training from real-world strength, it’s the farmer carry.

Functional.

Primal.

Brilliant.

This is old-school work - pick something heavy up and walk.

No machines. No mirrors. No nonsense.

Farmer carries hit everything:

Grip. Core. Shoulders. Posture. Legs. Lungs.

They build the kind of strength you use, not just pose with.

You don’t need fancy kit either.

Dumbbells. Kettlebells. Sandbags.

Shopping bags. Toolboxes. Suitcases.

If it’s heavy and awkward, it counts.

Carry it with purpose.

Chest tall. Shoulders set. Breathe steady.

Walk like a man who knows where he’s going.

Use them at the end of a session, between sets, or out in the real world.

Link it back to our earlier tips - grip strength, yomping, step targets.

Same principles. Same payoff.

Strong men carry their load.

This just makes you better at it.

Rebel Coach Iain, BSc.

22/12/2025

DECEMBER TIP #22 - THE “TWO HARD THINGS A WEEK” RULE

This one’s a keeper.

Twice a week, choose two things that are hard - and do them regardless of mood, weather, or motivation.

No overthinking. No negotiation.

I’ll be diving deeper into this in January when we talk goals and direction for the year ahead.

But for now, this is about reminding yourself that you can still choose discomfort - and win.

Hard doesn’t have to be heroic.

It just has to be deliberate.

Sprint a hill.

Run the short side of a football pitch until your lungs light up.

Take the cold shower you’ve been dodging.

Train when you’d rather sit down.

Have the conversation you’ve been putting off.

These moments stack up.

Every hard thing you do on purpose builds grit, confidence, and proof that you’re still in control - especially in a month that tries to soften men around the edges.

Do two hard things a week and watch how your posture, mood, and self-respect change.

Comfort makes you quiet.

Challenge wakes you up.

Rebel Coach Iain, BSc.

21/12/2025

DECEMBER TIP #21 - SLEEP FORTIFICATION

December will rob your sleep if you let it.

Late nights. Bright screens. One more scroll. One more episode. One more drink.

Before you know it, you’re running on fumes and caffeine.

Sleep isn’t weakness.

It’s force multiplication.

If you want better training, better mood, better decision-making - you protect your sleep like you protect your time.

Simple rules that work:

• Phone down 30–60 minutes before bed

• Dim the lights - signal nightfall to the brain

• Keep the room cool, dark, and quiet

• Same rough bedtime, even when routines wobble

• If the mind’s racing, write it down and park it till morning

You don’t need perfection.

You need consistency.

December’s loud enough already - don’t let your nights be noisy too.

Guard your sleep now and January gets a stronger version of you.

Sleep well.

Recover hard.

Show up ready.

Rebel Coach Iain, BSc.

20/12/2025

DECEMBER TIP #20 - LIFTING TECHNIQUE FOCUS

There’s a shift happening - and it’s a good one.

Men are finally learning how to train, not just thrash themselves for ego points.

Less chaos.

More control.

This December, put the spotlight on how you lift - not just how much.

Slow the reps down.

Own the eccentric.

Feel the muscle do the work instead of bouncing through junk sets that only impress your ego and your chiropractor.

Quality beats quantity every time.

What this looks like in practice:

• Controlled lowers — 3–5 seconds

• Clean reps, full range

• Fewer sets, higher intent

• Leaving one or two reps in the tank

• Walking out of the gym feeling worked, not wrecked

This isn’t about going soft.

It’s about going smart.

Strong men don’t need to prove it every session.

They build patiently, protect their joints, and show up ready again tomorrow.

Train like you’ve got decades left - because you do.

Old school discipline.

Modern intelligence.

Rebel Coach Iain, BSc.

19/12/2025

DECEMBER TIP #19 - LOW-SUGAR SNACK SWAPS

Let’s be clear - this isn’t about being a saint.

I’ve got a sweet tooth like most.

More of a Haribo man than a chocolate one if I’m honest… and when there are kids around, the sweets don’t last long anyway.

But long term?

I’m savoury all day.

And here’s the truth most people miss:

You can push the boundaries far further with savoury than you ever can with sweet.

Protein and fats fill you up.

Sugar just rings the bell for round two.

So when the Quality Street tin starts singing to you, try these swaps instead:

Savoury over sweet:

• Cold cuts / leftover meats

• Pâté with oatcakes or veg sticks

• Cheese (real cheese, not plastic)

• Nuts - salted, not honey-roasted

• Boiled eggs

• Olives

• Greek yoghurt with a few berries

• Beef jerky or biltong

You’ll feel fuller, steadier, and far less likely to go back for “just one more.”

This isn’t about banning treats.

It’s about choosing the option that keeps you in control.

Eat the sweet stuff on purpose - not by accident.

Lead with savoury.

Let protein and fat do the heavy lifting.

December discipline doesn’t mean misery.

It just means smarter choices.

Rebel Coach Iain, BSc.

18/12/2025

DECEMBER TIP #18 - BREATHWORK FOR MEN

Christmas is sold as merry and bright.

For some lads, it’s anything but.

Pressure. Memories. Money. Family dynamics.

Some of the hardest internal battles get fought this time of year - quietly, behind a smile.

That’s where breathwork comes in.

Not fluffy. Not mystical.

Just a practical tool to steady the nervous system when life feels heavy.

Start simple:

• Box breathing - inhale 4, hold 4, exhale 4, hold 4

• Nasal breathing - slow, quiet breaths through the nose

• Extended exhales - breathe in for 4, out for 6–8

Two to five minutes is enough to change your state.

This isn’t about “calming down forever.”

It’s about buying yourself space.

Creating a pause between stress and reaction.

If you’re struggling, stop for a minute and breathe.

If you’re not struggling - practise anyway.

Because this is a skill, and skills sharpen with use.

Another way to get ahead of January.

Another tool in the kit of a man who stays standing.

Breathe steady.

Stand tall.

Rebel Coach Iain, BSc.

17/12/2025

DECEMBER TIP #17 - RECOVERY WALKS

This one’s simple… but massively underrated.

Post-session walks aren’t just for Instagram aesthetics - they lower inflammation, help the muscles recover, and clear the mind.

For the lads who treat the gym like a religion (as serious as Christmas itself), this is your secret weapon.

And for the rest of us battling December chaos? Don’t scroll past - this is for you too.

Here’s the trick:

At the end of your session, grab a few minutes for a walk.

Link it back to our earlier tips this month: step targets, yomping, Zone 2 cardio.

Get your steps in. Move your body. Let your mind reset.

Five to ten minutes.

Easy pace.

Big payoff.

Small, consistent recovery like this separates the guys who burn out from the ones who stay strong into January.

Rebel Coach Iain, BSc.

16/12/2025

DECEMBER TIP #16 - MINI BULK / LEAN BUILD SEASON

Winter isn’t just for slumping on the sofa and letting mince pies dictate your destiny.

It’s prime time to quietly build a bit of quality size - without letting the festive season turn you into Santa himself.

Let’s not get it twisted: you will eat more calories this month.

So why not make them count?

The rules:

• Prioritise protein, fats, and smart carbs.

• Track it loosely - enough to know you’re making progress, not to stress over every gram.

• Keep showing up to the gym - even short sessions beat doing nothing.

• Add a few small challenges: extra sets, slow negatives, weighted carries. Treat it like a game.

Think of it as a Christmas gift from your own body: put in the work, give it fuel, and it’ll reward you with strength, shape, and resilience that lasts into the new year.

Mini bulk. Lean build. Smart winter.

Because the men who thrive in January are built in December.

Rebel Coach Iain, BSc.

15/12/2025

DECEMBER TIP #15 - STRENGTH DENSITY CIRCUITS

Heavy work in light time - perfect for the time-strapped dad.

This one’s a lifesaver in December.

Can’t get to the gym?

Kids off school?

Christmas chaos swallowing your routine?

No problem.

You don’t need a full setup - if you’ve got a floor and a pulse, you’re good to go.

How it works:

Set a timer.

Five minutes to start.

Pick a handful of movements.

Then run them on a loop - calm, controlled, no fluff.

See how many quality rounds you can get before the buzzer hits.

Sample circuit:

• Press-ups - 5 to 10 reps

• Squats — bodyweight or weighted - 10 reps

• Walkouts - 5 reps

• Tricep dips - 10 reps

• Biceps - 10 reps (if you’ve got dumbbells)

That’s it.

A simple round robin that hits hard, clears the head, and keeps your standards high when the season tries to drag them down.

Want to level it up?

Add another minute.

Add another movement - lunges, hollow holds, glute bridges, inverted rows, step-ups if you’ve got a sturdy chair.

Keep it honest. Keep it heavy. Keep it moving.

Five minutes.

Full-body spark.

Zero excuses.

Rebel Coach Iain, BSc.

14/12/2025

DECEMBER TIP #14 - “PHONE DOWN, WALK IN” ROUTINE

Here’s a simple one - but it hits deep.

A small boundary that stops your head spinning and drags you back into the world you’re actually living in.

I pinched this idea from a trend online, but it stuck with me.

Because I’m as guilty as anyone - walking the dog, scrolling like a zombie, missing the moment right in front of me.

And then you get that quiet thought…

One day these walks won’t be shared.

One day it’ll just be you, the path, and a memory.

So here’s the ritual:

Phone down.

Walk in.

Be where your feet are.

Whether it’s the dog, your kid, your partner, or just the cold air hitting your lungs - give it five minutes of actual presence.

Let the noise drop.

Let the mind breathe.

Reconnect with the world instead of the feed.

It’s not anti-phone.

It’s pro-living.

And in a month as loud, frantic, and sugar-fuelled as December…

this tiny boundary can feel like hitting the reset button on your nervous system.

Walk the moment.

Don’t scroll past it.

Rebel Coach Iain, BSc.

13/12/2025

DECEMBER TIP #13 - TRAINING FOR LONGEVITY

There comes a point in a man’s life when chasing numbers for bragging rights starts to feel a bit… hollow.

The older you get, the more you realise the real game isn’t ego - it’s endurance.

Strong joints. Solid posture. Clean movement.

That’s the stuff that keeps you in the fight long after the young bucks have blown their backs out trying to impress no one in particular.

This January, with the Dad Bod lads, we’re leaning hard into this philosophy — bullet proofing knees, hips, backs, shoulders… every hinge, every link in the chain.

Because strength without longevity is a castle built on sand.

You’re not training just for the mirror.

You’re training for the next decade.

To pick up your kids without wincing.

To lift your grandkids someday without thinking twice.

To walk into a room and remind the young stags that battle scars are badges of honour - earned, not bought.

Let them have the youth.

You focus on durability, discipline, and the kind of strength that lasts.

This is how you age like oak, not cardboard.

Rebel Coach Iain, BSc.