Reach Online Fat Loss Programme

18/11/2025

I’ve only done these about five times in my life, if that. Been ages since I last did them so pleased with this today.

16/11/2025

Vertebrae articulate (connect/join) with each other through two main types of joints

1: Between the vertebral bodies, separated by an intervertebral disc, which acts as a shock absorber. Each disc is made of a soft, gel-like center (nucleus pulposus) and a tough outer ring (annulus fibrosus).

These discs act as “cartilaginous joints” to cushion the spine and bear weight, allowing for some gliding movement between vertebrae.

Cartilaginous joints are a type of joint where bones are connected by cartilage, allowing for more movement than fibrous joints but less than synovial joints.

The joints between the vertebral bodies are supported by strong ligaments, such as the anterior and posterior longitudinal ligaments. 

2: Between the vertebral arches, forming two facet joints (or zygapophyseal joints) to provide stability and allow for movement.

These facet joints are paired joints (two-per-vertebra, one on each side) that connect the superior (top) articular process of one vertebra with the inferior (bottom) articular process of the one below it.

Facet joints are “synovial joints”.

A synovial joint is a freely movable joint in the body. They are lined with hyaline cartilage and enclosed by a joint capsule with a joint cavity inside the capsule which is filled with lubricating synovial fluid.

These synovial joints, which also include the shoulder, knee, and hip, are enclosed by a joint capsule and have articular cartilage covering the bone ends to reduce friction and absorb shock.

(In case of the spine, as described above with the joint between the vertebral bodies)

They allow for gliding movements, with the exact movement permitted depending on the region of the spine and the orientation of the joint surfaces.

The facet joints of the spine are supported by ligaments such as the ligamentum flavum and interspinous and supraspinous ligaments.

16/11/2025

Spinal ligaments are strong fibrous bands of tissue that connect vertebrae, providing stability, support, and protection for the spinal cord. They are crucial for stabilizing the spine by keeping the vertebrae properly aligned, which is essential for activities such as standing and lifting.

These ligaments create a supportive structure that helps safeguard the spinal cord from injury, while also allowing for a range of motion by connecting the bones and preventing excessive movement.

Spinal ligaments play a passive role in controlling back motion and maintaining overall posture.

Major spinal ligaments…

- Anterior Longitudinal Ligament (ALL): Runs along the front of the vertebral bodies, connecting them to one another to limit hyperextension. 

- Posterior Longitudinal Ligament (PLL): Located inside the spinal canal, it runs along the back of the vertebral bodies and discs, helping to prevent hyperflexion. 

- Ligamentum Flavum: Connects the laminae of adjacent vertebrae, running along the posterior aspect of the spinal canal and helping to maintain an upright posture. It is highly elastic and helps protect the spinal cord by forming a covering over the dura mater. 

- Interspinous Ligament: Connects the spinous processes of adjacent vertebrae, running between them to resist hyperflexion. 

- Supraspinous Ligament: Attaches to the tips of the spinous processes, from top to bottom. In the neck, this ligament becomes the nuchal ligament. 

- Intertransverse Ligament: Connects the adjacent transverse processes of the vertebrae.

16/11/2025

The spine consists of 33 vertebrae that provide support and stability while protecting the spinal cord. Between each vertebra are intervertebral discs, which act as shock absorbers, providing cushioning and allowing for flexibility and movement.

Additionally, facet joints located at the back of each vertebra, connecting them together the and enable the spine to bend and rotate.

The spinal nerves, branching from the spine, relay signals between the brain and the body. They control motor functions, sensations, and vital processes such as breathing and digestion.

- Spinal nerves are grouped based on their location along the spinal column: 

- Cervical (8 pairs): C1-C8, located in the neck.

- Thoracic (12 pairs): T1-T12, located in the chest area.

- Lumbar (5 pairs): L1-L5, located in the lower back.

- Sacral (5 pairs): S1-S5, located in the pelvis.

- Coccygeal (1 pair): Co1, located near the tailbone.

15/11/2025

I was making a silly video for my friends when I came across this. I genuinely haven’t seen or needed this for a decade or so but it was important in helping me to build the life I’ve got now, the person I am now and my kids are benefiting from it. Don’t live your life just waiting for the weekend. We don’t get very long on this planet so only enjoying 2/7 days a week is a total waste of life. This doesn’t mean you don’t have to work hard. It doesn’t mean you don’t have to put in the graft. But expend your energy on things that you enjoy, are important to you, and contribute to your quality of life. That’s how I became a personal trainer!

13/11/2025

Two operations for a parathyroidectomy.

First one included a sternotomy.

I’ve seen so many people with limited flexibility, but nothing at this level.

It debilitating for someone in the fitness industry. Could hypercalcaemia could be a factor?

01/11/2025

Age 27. Had been training about 6 months here. Still wearing gloves 🙈. (Ignore the calendar in the background)

01/11/2025

Back at the start

01/11/2025

Don’t mistake eating high protein / low calorie for eating healthily. There are many other factors when it comes to good health (fibre, vitamins and minerals, healthy fats etc). BUT… one of the best things you can do for your health is to maintain a healthy body weight and if this helps you to do that and is an easy alternative to perhaps some worse options, then they can be a small part of an overall healthy diet.

30/10/2025

28/10/2025

Saw a 50kg so thought I’d see what it was like for goblet squats. It’s Cardio! That’s what it is!

26/10/2025

I’m a naturally skinny man, who got fat and couldn’t run round the block, and then got in relatively okay shape for the average person who goes to the gym a few times a week.

I did this between the ages of about 27 and 47.

That’s one of the reasons why I think I’m best placed to help the average person do the same.

Real life 🤷🏼‍♂️