Rebel Health and Performance

Rebel Health and Performance Rebel Health and Performance

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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.

Alright lads here’s the truth behind those annoying back twinges and gravel-pit knees.Two reasons. Neither of them are “...
25/11/2025

Alright lads here’s the truth behind those annoying back twinges and gravel-pit knees.

Two reasons. Neither of them are “age.”

1️⃣ Weak glutes = loud knees & a temperamental lower back

Most men over 30 train everything around the problem.

But the engine room the glutes get ignored.

When the big muscles switch off, the little ones take the beating… and they complain loudly.

Fix:

Step-ups, hip hinges, and slow controlled reps twice a week.

No ego, no heroics just deliberate strength.

2️⃣ Too much sitting = tight hips, stiff spines, and joints that sound like broken gravel

We sit at work.

We sit in the car.

We sit on the sofa.

Then we wonder why everything feels rusted.

Fix:

5 minutes every morning: hips, ankles, thoracic rotation.

Call it your “daily oil change.”

Your body pays you back instantly.

Two problems. Two fixes. Nothing fancy.

Start this week your future self won’t walk like a pensioner at 45.



Lads over 30 — honest question:Which one winds you up more these days?A) That back twinge that hits when you lift your k...
25/11/2025

Lads over 30 — honest question:
Which one winds you up more these days?

A) That back twinge that hits when you lift your kid
B) The knees that crunch like you’re walking on gravel

Here’s the kicker… there are two real reasons this happens — and none of them are “getting old.”

Drop A or B in the comments.
Let’s see which pain is winning the league table this week.
Don’t lurk — answer. If it’s bothering you now, it’s going to bother you worse in a year.












MONDAY MINDSETThe cold’s here. The dark mornings don’t pull any punches.But neither do you.This time of year tests a man...
24/11/2025

MONDAY MINDSET

The cold’s here. The dark mornings don’t pull any punches.
But neither do you.

This time of year tests a man.
Not in the loud, heroic way…
but in the quiet battles getting out of bed when the world feels heavy,
choosing movement over excuses,
choosing presence over drifting,
choosing to take care of your mind so you can lead your home with strength.

Men’s mental health isn’t optional.
It’s the backbone of how you live, work, lead, and love.
When your head’s right, everything else stands taller your patience, your energy, your purpose.

So start the week with intention.
Get your workout in, even if it’s quick.
Get outside, even if it bites.
Speak up if something’s weighing you down.
None of this makes you weak.
It makes you a man who shows up for himself, and for the people counting on him.

Cold or not, dark or not your family needs the best version of you.
And that starts with how you treat yourself today.

Keep moving. Keep fighting. Keep showing up.

You set the tone for the week. Make it a strong one.

21/11/2025

FUN FACT FRIDAY — 4 TRUTHS & 1 LIE

Alright, here’s a little end of week mischief for you.
Five “facts” about me… but one of them is full of wind and nonsense.

Have a read, take your best shot, and tell me which one you think is the lie.

1. I once stood as Guard of Honour for the late Queen and Prince Charles boots shined, spine straight, praying I wouldn’t sneeze.

2. My first concert was Steps, and my second was Blink-182… proof my music taste has always been a bit confused but oddly loyal.

3. I’ve run the Birmingham Marathon in just under 4hour 3:59:30.

4. I’ve taken on the 21 bends of Alpe d’Huez during a triathlon… legs screaming, lungs burning, soul questioning every life choice.

5. I’ve got a BSc in Sports Medicine — because I like to know the science behind the suffering.

One of those is a dirty lie.
Drop your guess below, don’t be shy.

World Pancreatic Cancer DayToday isn’t about fear.It’s about awareness, courage, and stepping up for the people who don’...
20/11/2025

World Pancreatic Cancer Day

Today isn’t about fear.
It’s about awareness, courage, and stepping up for the people who don’t have the luxury of pretending everything’s fine.

Pancreatic cancer is a quiet thief.
It doesn’t shout.
It whispers… and by the time most men hear it, it’s already taken too much.

That’s why days like today matter.

Fellas listen to your body.
The gut pain you keep brushing off…
The unexplained weight loss…
The fatigue you blame on work…
Sometimes it’s nothing.
Sometimes it’s not.

We’re wired to tough it out.
But toughness isn’t ignoring problems it’s facing them head-on before they take you out of the fight.

Check in with your doctor.
Know the signs.
Push your mates to do the same.
That’s leadership.
That’s brotherhood.
That’s how we protect our families by staying here long enough to raise them right.

Today, wear purple.
Stand tall for the fighters, the survivors, and the families holding the line.

Stay vigilant.
Stay alive.
Your story isn’t finished yet.

Today isn’t about noise.It’s about the men who rise before the sun and carry more than they ever admit.Men matter not ju...
19/11/2025

Today isn’t about noise.
It’s about the men who rise before the sun and carry more than they ever admit.

Men matter not just in the eyes of the world, but in the quiet places where character is measured.
In the sweat.
In the sacrifice.
In the moments no one claps for.

From city streets to muddy fields, from factory lights to nursery floors, men hold the line.
You build.
You protect.
You steady the ground beneath your people the way generations of men did before you.

There’s an old verse that says, “By their fruits you shall know them.”
Not by their noise.
Not by their titles.
By what their hands create… and what their heart sustains.
That’s the truth of a man’s worth carved out over years, not claimed in a moment.

The real value of a man is in the trail he leaves:
The early alarms.
The late-night graft.
The quiet courage when the tank is empty.
The willingness to stand firm when life shakes the walls.

Men shape homes.
Men anchor families.
Men fortify communities.
Not with perfection but with presence.

So hear this:
Your effort carries weight.
Your role carries meaning.
You carry more strength than you know.

If you’re struggling — speak before the silence wins.
If you’re thriving — reach back and lift your brother.
If you’re rebuilding — lay each brick with purpose, one honest day at a time.

What’s one mark you’ve made this year for your family, your mates, or your community?
Drop it below and let’s honour the quiet work that keeps this world standing.

Breaking the Sugar Reach: Real Habits for Real MenI’ll level with you.I bang the drum for a Paleo-leaning lifestyle real...
18/11/2025

Breaking the Sugar Reach: Real Habits for Real Men

I’ll level with you.

I bang the drum for a Paleo-leaning lifestyle real food, real fuel, nothing fancy.
But even I’ve had my vices. Jelly sweets have been my old companion on long days,
and Monster used to be welded to my hand. One a day, minimum.
Stress, busy hours, and bang there I was, necking liquid caffeine like it was ambition in a can.

I’ve broken the Monster habit. These days it’s a rare detour, not a daily crutch.
The jelly sweets? Still a weak spot but I keep them in their place.
And I’ve been lucky: blood sugar always steady, never a red flag.
But luck is no strategy, and discipline beats luck every single time.
So I work to rein it in, just like any man who wants to stay sharp for the people who rely on him.

Here are the habits that actually help no nonsense, dad proof, blue-collar simple:

• Prep savoury snacks ahead of time. If you need sweet, go fresh fruit first not factory sugar.
• Pair sweet with savoury. Apple slices with nut butter hits the craving without the crash.
• Struggling with chocolate? Shift toward dark, keep it small, and pair it with something real berries, nuts, or Greek yoghurt.
• Find on-the-go savoury options. They do exist. Boiled eggs, nuts, beef jerky. Old-school, portable, reliable.
• Use sugar with intention. Pre-workout for fuel, post-workout for recovery not as emotional duct tape.
• Hydrate before you snack. Half the sugar cravings out there are just thirst wearing a disguise.
• And the big one: You’re not a monk, and your kids won’t be either. Sweets will live in your house. Teach them and yourself that treats are moments, not lifelines.

Small habits. Stronger days.
Sugar doesn’t have to own you not if you stay one step ahead of it.

It’s Tuesday. Two for Tuesday.And with Sugar Awareness Week in full swing, it’s time to shine a light on the stuff most ...
18/11/2025

It’s Tuesday. Two for Tuesday.
And with Sugar Awareness Week in full swing, it’s time to shine a light on the stuff most men avoid talking about.

Sugar sneaks in quiet.
It props you up in the moment, then leaves you dragging your boots an hour later.
We all know the dance long days, tired eyes, heavy mornings…
and sugar becomes the quickest lie we can swallow.

So here’s today’s question the one that tells you more than any calorie label ever will:

“When you’re tired, what’s your first instinct: water, movement… or something sweet?”

If your hand goes for sugar before anything else,
that’s not a treat that’s a tether.
And the strongest thing a man can do?
Spot the tether and loosen it, one choice at a time.

Your body deserves better fuel than a quick fix in a shiny wrapper.
And tonight, we’ll dig into that properly simple, real-world habits to break sugar’s grip without living like a monk.

See you in the PM post.

MOVEMBER - PROSTATE CANCER AWARENESSMen don’t like talking about their bodies.We’d rather grit our teeth, shake it off, ...
17/11/2025

MOVEMBER - PROSTATE CANCER AWARENESS

Men don’t like talking about their bodies.
We’d rather grit our teeth, shake it off, and carry on like nothing can touch us.

But here’s the truth:
Silence isn’t strength.
Strength is facing the hard stuff before it blindsides your family.

Prostate cancer is one of those enemies that creeps in quietly.
No warning shots.
No big dramatic symptoms.
Just a slow drift… until it isn’t slow anymore.

And here’s the part too many lads ignore:
Caught early, it’s beatable.
Handled.
Handled like a man who knows his life matters to his kids, his partner, his brothers, his future.

This one hits close to home for me.
My uncle is in the middle of fighting this right now tough bloke, proud bloke so get checked if you feel something could be up

So take this as your nudge:
Get checked.
No excuses.
No “I’ll sort it next month.”
Your family needs you here for the long haul — school runs, late-night talks, walking your daughter down the aisle, teaching your son how to stand tall.

A simple test now could save decades later.

Look after yourself the way you look after everyone else.

That’s real strength.
That’s legacy.










WORLD DIABETES DAYToday’s a reminder, not a lecture.Diabetes isn’t some distant problem that happens to “other people.”I...
14/11/2025

WORLD DIABETES DAY

Today’s a reminder, not a lecture.

Diabetes isn’t some distant problem that happens to “other people.”
It hits dads. Husbands. Hard working men who carry the load for everyone else and forget to look after themselves.

This isn’t about fear.
It’s about responsibility.

Your kids don’t need a perfect man they need a present one.
Strong. Capable. Around for the long haul.

So check your bloods.
Book the appointment you’ve been putting off.
Get a grip on your nutrition, your sleep, your stress.
Move your body like your life depends on it because it does.

Small changes stack up.
Consistency beats chaos.
And you don’t fight this alone you fight it with your brothers beside you.

Health isn’t a luxury.
It’s part of your duty.
Legacy starts with looking after yourself.

Thought for Thursday...I don’t claim to be a religious man, but I do have a deep sense of spiritual awareness.When words...
13/11/2025

Thought for Thursday...

I don’t claim to be a religious man, but I do have a deep sense of spiritual awareness.
When words speak truth, I listen it doesn’t matter where they come from.

And as it’s Men’s Mental Health Month, this verse from the Bible felt worth sharing:

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”
— Matthew 6:34

For me, it’s a simple reminder to breathe.
To stop dragging tomorrow’s weight into today.
Face today’s battles that’s enough for now.

Wonder Women Wednesday Behind every strong man, there’s usually a stronger woman keeping him from losing his damn mind.S...
12/11/2025

Wonder Women Wednesday

Behind every strong man, there’s usually a stronger woman keeping him from losing his damn mind.

She’s the calm in the storm. The voice of reason when we’re ready to throw in the towel. The one who sees the best in us even when we don’t.

Whether it’s your wife, your mum, your sister, your partner, or the woman who raised you right take a minute today to thank her.

Because while we’re out here chasing strength, legacy, and purpose… they’re the ones holding the line, keeping us grounded, and keeping us sane.

Here’s to the women who keep the wheels turning.
We see you. We respect you. We’re grateful.

👉 Tag the women who keep you balanced, focused, and moving forward. Let them know they’re appreciated.

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