Movement 101

31/01/2026

𝐘𝐨𝐮𝐫 𝐥𝐨𝐰𝐞𝐫 𝐛𝐚𝐜𝐤 𝐰𝐚𝐬 𝐧𝐞𝐯𝐞𝐫 𝐝𝐞𝐬𝐢𝐠𝐧𝐞𝐝 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐥𝐢𝐯𝐢𝐧𝐠.

We’re the only great apes to walk on two legs. We stood up because it helped us survive as a species, not because it was optimal for our spines.

Now throw in desk jobs, steering wheels, and training like you’re still 25.

Perfect storm.

𝐀𝐭 𝟒𝟗, 𝐭𝐡𝐞𝐬𝐞 𝐬𝐭𝐫𝐞𝐭𝐜𝐡𝐞𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐨𝐩𝐭𝐢𝐨𝐧𝐚𝐥. 𝐓𝐡𝐞𝐲’𝐫𝐞 𝐥𝐢𝐤𝐞 𝐛𝐫𝐮𝐬𝐡𝐢𝐧𝐠 𝐦𝐲 𝐭𝐞𝐞𝐭𝐡.

When I see people hammering the gym with zero understanding of joint health or spinal care, I know where they’re headed. And it’s not a nice place.

𝐋𝐨𝐧𝐠𝐞𝐯𝐢𝐭𝐲 𝐢𝐬𝐧’𝐭 𝐛𝐮𝐢𝐥𝐭 𝐛𝐲 𝐚𝐜𝐜𝐢𝐝𝐞𝐧𝐭. 𝐈𝐭’𝐬 𝐛𝐮𝐢𝐥𝐭 𝐛𝐲 𝐮𝐩𝐬𝐤𝐢𝐥𝐥𝐢𝐧𝐠.

These are 4 elongation stretches I use to look after my spine. They’re skills. They take time to develop. And they’re part of how we coach our clients inside TELOS, not just for their time with us, but for the rest of their lives.

𝐃𝐌 “𝐒𝐏𝐈𝐍𝐀𝐋” 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐦𝐨𝐫𝐞.

29/01/2026

We use a holistic approach because it’s a necessity.
Not a trend. Not a buzzword.

Pain. Stiffness. Being injury prone.
It’s all multifactorial. The solution has to be too.
That’s how you get a body moving right for the long game.

DM me “STUCK” if you’re ready to break the cycle.

27/01/2026

That’s why more effort isn’t always the answer.
And that’s often why rehab exercises don’t stick. Particularly for people who’ve been on this cycle for a while. Physio, recover, back training, breakdown, repeat. Searching for the perfect program. The missing exercise. The thing that’ll finally fix it.

𝐁𝐮𝐭 𝐭𝐡𝐞 𝐡𝐮𝐦𝐚𝐧 𝐛𝐨𝐝𝐲 𝐢𝐬 𝐦𝐨𝐫𝐞 𝐜𝐨𝐦𝐩𝐥𝐞𝐱 𝐭𝐡𝐚𝐧 𝐭𝐡𝐚𝐭.

Your sleep matters. Your stress levels matter. Your nutrition, your hydration, your beliefs about what’s actually possible for you. It all matters.

Progress isn’t just about what you do in the gym. It’s about the bigger picture. The whole system.

𝐀𝐧𝐝 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮 𝐚𝐝𝐝𝐫𝐞𝐬𝐬 𝐭𝐡𝐚𝐭, 𝐲𝐨𝐮’𝐫𝐞 𝐥𝐨𝐚𝐝𝐢𝐧𝐠 𝐚 𝐛𝐨𝐝𝐲 𝐭𝐡𝐚𝐭’𝐬 𝐧𝐨𝐭 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐫𝐞𝐜𝐞𝐢𝐯𝐞 𝐢𝐭.

If you’ve been stuck in this loop and you’re starting to realise there’s more to it, I’d like to hear from you.

DM the word TIME, to find out more

#𝐛𝐮𝐢𝐥𝐭 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

26/01/2026

DM or comment the word “Loop” & I’ll send it on.

26/01/2026

I don’t usually post about fat loss. You know what I do - help people train smarter, fix the recurring injuries, get out of the loop, get into their best physical shoe, work on the mindset piece.

But fat loss? I do it every year. Been doing it over 10 years now. Put on 5-6kg, take it off. Same approach. Nothing sexy.

So with everyone feeling heavy after Christmas, I thought I’d share what actually works - and what’s bu****it.

Questions - pop em below or drop me a DM

25/01/2026

25/01/2026

𝐈 𝐰𝐚𝐬 𝟑𝟓 𝐰𝐡𝐞𝐧 𝐈 𝐟𝐢𝐧𝐚𝐥𝐥𝐲 𝐠𝐨𝐭 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠.
𝗪𝐞𝐚𝐤. 𝐈𝐧 𝐩𝐚𝐢𝐧. 𝐂𝐨𝐮𝐥𝐝𝐧’𝐭 𝐜𝐚𝐭𝐜𝐡 𝐚 𝐰𝐚𝐯𝐞 𝐭𝐨 𝐬𝐚𝐯𝐞 𝐦𝐲 𝐥𝐢𝐟𝐞. 𝐏𝐚𝐝𝐝𝐥𝐞𝐝 𝐢𝐧 𝐚𝐟𝐭𝐞𝐫 𝐚𝐧 𝐡𝐨𝐮𝐫 𝐚𝐧𝐝 𝐚 𝐡𝐚𝐥𝐟, 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲 𝐝𝐞𝐟𝐥𝐚𝐭𝐞𝐝. 𝐋𝐢𝐤𝐞 𝐚 𝐛𝐚𝐛𝐲 𝐬𝐞𝐚𝐠𝐮𝐥𝐥 𝐟𝐥𝐚𝐩𝐩𝐢𝐧𝐠 𝐚𝐫𝐨𝐮𝐧𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐰𝐡𝐢𝐭𝐞𝐰𝐚𝐬𝐡.

I remember the knot in my stomach when I saw the investment. Every instinct saying wait. Figure it out yourself. You’re not ready.
I went anyway.

That decision changed my career. Changed my body. Changed everything that came after. Not because I was certain. I wasn’t. But I’d learned that certainty doesn’t come first. Commitment does.

I see the opposite all the time now.
Someone reaches out. Mid-30s, maybe early 40s. They’ve noticed the decline. Mobility going. Strength fading. Can’t do what they used to without days of recovery. They see where they’ll be at 50 if nothing changes.
They say all the right things. They want it. They know they can’t wait. Then they disappear.

Did the research. Filled out the form. Maybe even booked the call. Then somewhere between intention and action. Gone. Won’t even have a conversation.

That’s not logic. That’s fear in a suit.
It says “not yet.” It says “I need more information.” It says “let me think about it” and thinks forever. It disguises itself as sensible. Responsible. Measured.

But sensible doesn’t keep you stuck for five years. Fear does.

The tragedy isn’t that people fail. It’s that they never start. They dip their toe, feel the cold, and recoil. Then tell themselves that was progress.
It wasn’t.

The people who change aren’t the ones who waited until they were ready. They’re the ones who felt the resistance and moved anyway.
If you’ve been sitting on a decision about your body, your health, whatever, and the safe option keeps winning, ask yourself:
Is this sensible? Or just familiar?

The trajectory doesn’t change itself.

𝐃𝐌 𝐦𝐞 “𝐑𝐄𝐀𝐃𝐘” 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐧𝐞 𝐥𝐞𝐭𝐭𝐢𝐧𝐠 𝐢𝐭 𝐰𝐢𝐧.

24/01/2026

https://youtu.be/g9DB3DRID50

New YouTube Video. Full body session - to get you strong where you are weak.. have a look. Pop me over any questions. (Hows that screen grab 🤣)

There is a big difference between "functional training" And training to help your body function well. This is a simple session, ti strengthen typically weak ...

23/01/2026

𝐏𝐚𝐢𝐧 𝐢𝐬 𝐜𝐨𝐦𝐩𝐥𝐞𝐱. 𝗪𝐚𝐲 𝐦𝐨𝐫𝐞 𝐜𝐨𝐦𝐩𝐥𝐞𝐱 𝐭𝐡𝐚𝐧 𝐦𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐫𝐞𝐚𝐥𝐢𝐬𝐞.

The biopsychosocial model tells us it’s not just about tissue damage. It’s influenced by your biology, psychology, environment. Stress. Sleep. Beliefs. Past experiences of pain.
Pain doesn’t always mean damage. And damage doesn’t always mean pain.

Your nervous system responds to perceived threat. And that threat isn’t just physical. Work stress. Poor sleep. Illness. Life.

𝐘𝐨𝐮𝐫 𝐛𝐞𝐥𝐢𝐞𝐟𝐬 𝐬𝐡𝐚𝐩𝐞 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞 𝐢𝐭. 𝐈𝐟 𝐲𝐨𝐮’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐡𝐮𝐫𝐭 𝐛𝐞𝐟𝐨𝐫𝐞, 𝐜𝐚𝐭𝐚𝐬𝐭𝐫𝐨𝐩𝐡𝐢𝐬𝐞𝐝 𝐛𝐞𝐟𝐨𝐫𝐞, 𝐛𝐞𝐞𝐧 𝐭𝐨𝐥𝐝 𝐲𝐨𝐮𝐫 𝐛𝐚𝐜𝐤 𝐢𝐬 “𝐝𝐞𝐠𝐞𝐧𝐞𝐫𝐚𝐭𝐢𝐧𝐠”. 𝐀𝐥𝐥 𝐨𝐟 𝐭𝐡𝐚𝐭 𝐥𝐢𝐯𝐞𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐬𝐲𝐬𝐭𝐞𝐦.

This is why two people with identical scans can have completely different pain experiences. One is crippled. One feels nothing.

Pain is an alarm system. But alarms can be faulty. Oversensitive. Going off when there’s no fire.

Understanding this gives you power over it. You stop being a victim. You learn to read the signals. Respond intelligently. Train with confidence instead of fear.

That’s what separates people who keep ending up on the treatment table from people who own their bodies for the long game.

𝐃𝐌 𝐦𝐞 “𝐔𝐍𝐃𝐄𝐑𝐒𝐓𝐀𝐍𝐃” 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐬𝐭𝐨𝐩 𝐟𝐞𝐚𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐬𝐭𝐚𝐫𝐭 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐡𝐨𝐰 𝐢𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐬.

22/01/2026

𝐈’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐟𝐨𝐫𝐭𝐮𝐧𝐚𝐭𝐞 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐰𝐢𝐭𝐡 𝐚 𝐥𝐨𝐭 𝐨𝐟 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐲𝐞𝐚𝐫𝐬.

These days, most of our clients are recreational athletes. Men in their 40s and 50s. Training 4, 5, 6 days a week. Putting in serious effort.

And their bodies keep failing them anyway.
Pro athletes deal with high volume. Huge demands. But at least they get to train. Recreational athletes? Desks. Stress. Less recovery time. Different challenges.

But the body needs the same thing.
Movement is information. Getting strong in your end ranges. Gaining control of your joints. Training your nervous system. That’s where the isometrics come in.

And the proof is in the pudding.
So I’d ask you: how does your body feel? Do you trust it? Do you trust the program you’re on?

If you’re training hard and still dealing with stiffness, tightness, niggles that won’t shift, something’s missing.

Your body should feel strong, mobile, capable. You should be able to push without fear.
It’s an awful waste putting in effort and not getting bang for your buck.

DM me MOVE and I’ll explain our process.

#𝐛𝐮𝐢𝐥𝐭 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

21/01/2026

𝐘𝐨𝐮’𝐯𝐞 𝐠𝐨𝐭 𝐚 𝐩𝐞𝐧𝐬𝐢𝐨𝐧.
𝐀𝐧𝐝 𝐞𝐯𝐞𝐫𝐲 𝐬𝐢𝐧𝐠𝐥𝐞 𝐰𝐞𝐞𝐤, 𝐢𝐭’𝐬 𝐥𝐞𝐚𝐤𝐢𝐧𝐠

The tap’s running. Slowly. Constantly. Leaving you less and less for your later years.

Would you just stand there and watch it drain?
Course you wouldn’t. You’d fix the leak.

Nobody tells you this: Your body IS your pension. And for most people over 40, the tap’s been running for years.
The deep squat used to be our human resting position. For millennia. Whether you were 17 or 70, this was easy. Modern life stole it from you.

Chairs. Cars. Couches. Toilets that never challenge you.

𝐍𝐨𝐰 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐚 𝐝𝐞𝐞𝐩 𝐬𝐪𝐮𝐚𝐭 𝐚𝐭 𝟒𝟗? 𝐃𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭. 𝐅𝐨𝐫 𝐬𝐨𝐦𝐞, 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐝𝐨𝐰𝐧 𝐭𝐨 𝐭𝐡𝐞 𝐟𝐥𝐨𝐨𝐫 𝐜𝐚𝐫𝐫𝐢𝐞𝐬 𝐫𝐢𝐬𝐤.

You work your whole life. Build the career. Pay into the pension. And then you can’t pick up a golf ball without your back locking up. Can’t get down to play with grandkids without calculating risk.

That’s not ageing. That’s the tap running for decades.
I was in the gym Saturday. The effort was there. People showing up. But effort without direction is just wear and tear.

We’d never DIY our car. We bring it to the mechanic. But our bodies? We follow a random programme. Do what we did at 25.

You can get a new car. You cannot get a new body.
This technique won’t be right for everyone. But it’s one piece of a bigger philosophy: training your joints to function well for longevity.

Your body at 65 is being built right now.

𝐃𝐌 𝐦𝐞 “𝐋𝐎𝐍𝐆𝐄𝐕𝐈𝐓𝐘” 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐦𝐨𝐫𝐞.

20/01/2026

𝐉𝐮𝐬𝐭𝐢𝐧 𝐰𝐚𝐬 𝐬𝐭𝐮𝐜𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐥𝐨𝐨𝐩 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬. 𝐁𝐮𝐭 𝐡𝐞 𝐰𝐚𝐬 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧 𝐢𝐭.

Deep down, he wasn’t fully accepting what the experts told him. Something inside him knew this wasn’t the full story. He didn’t just roll over and accept “you’ll always pull muscles” as his future.

He went looking for answers. He found us. And he did the work.

That willingness to question - that’s what separates people who stay trapped from people who break free.

Your beliefs dictate your emotions. Your emotions dictate your actions. Your actions dictate your results.

Same body. Same potential. Different belief = Different outcome.

What opinions have you been given that are holding you back?

What is YOUR opinion on what you’re capable of?

𝐓𝐡𝐞 𝐡𝐮𝐦𝐚𝐧 𝐛𝐨𝐝𝐲 𝐢𝐬 𝐦𝐚𝐠𝐧𝐢𝐟𝐢𝐜𝐞𝐧𝐭. 𝐀𝐝𝐚𝐩𝐭𝐢𝐯𝐞. 𝐑𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐭. 𝐂𝐚𝐩𝐚𝐛𝐥𝐞 𝐨𝐟 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞𝐧’𝐭 𝐞𝐯𝐞𝐧 𝐢𝐦𝐚𝐠𝐢𝐧𝐞𝐝 𝐲𝐞𝐭.

It just needs the right understanding. The right approach. And a mind willing to question what it’s been told.

𝐔𝐧𝐬𝐡𝐚𝐜𝐤𝐥𝐞 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝. 𝐔𝐧𝐬𝐡𝐚𝐜𝐤𝐥𝐞 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲.

DM me “FOUNDATION” if you’re ready to find out what you’re actually capable of.​​​​​​​​​​​​​​​​

#𝐛𝐮𝐢𝐥𝐭 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞