Movement 101, Swords (2026)

01/04/2026

𝐓𝐡𝐨𝐮𝐬𝐚𝐧𝐝𝐬 𝐬𝐩𝐞𝐧𝐭. 𝐓𝐞𝐦𝐩𝐨𝐫𝐚𝐫𝐲 𝐫𝐞𝐥𝐢𝐞𝐟. 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐧𝐨𝐭𝐡𝐢𝐧𝐠. 𝗪𝐚𝐬𝐭𝐞𝐝 𝐭𝐢𝐦𝐞, 𝐦𝐨𝐧𝐞𝐲 𝐚𝐧𝐝 𝐞𝐧𝐞𝐫𝐠𝐲.

Then I discovered what actually works:

Are you actively learning how to improve how your spine functions and feels, or are you relying on passive modalities for temporary relief?

𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐞𝐫𝐞’𝐬 𝐚 𝐛𝐢𝐠 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞.
𝐀𝐜𝐭𝐢𝐯𝐞 𝐦𝐨𝐝𝐚𝐥𝐢𝐭𝐢𝐞𝐬. 𝐈𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠. 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐡𝐚𝐭 𝐜𝐫𝐞𝐚𝐭𝐞 𝐭𝐫𝐚𝐜𝐭𝐢𝐨𝐧 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐯𝐞𝐫𝐭𝐞𝐛𝐫𝐚𝐞, 𝐚𝐧𝐝 𝐟𝐨𝐫𝐜𝐞 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲 𝐭𝐨 𝐚𝐝𝐚𝐩𝐭 𝐩𝐞𝐫𝐦𝐚𝐧𝐞𝐧𝐭𝐥𝐲.

No appointments. No dependency. Just a spine that works because you trained it to.

This is what we do with every client at TELOS. We don’t work around your body. We teach you how to own it, for life.

I have a full spinal robustness routine I put together from years of training myself and coaching others through exactly this.

Drop me a DM with the word SPINAL and I’ll send it straight to you.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

31/03/2026

𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐭𝐚𝐥𝐤 𝐭𝐨 𝐭𝐡𝐞 𝐩𝐞𝐫𝐬𝐨𝐧 𝐰𝐡𝐨 𝐝𝐨𝐞𝐬 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐫𝐢𝐠𝐡𝐭.

Shows up. Does the work. More consistent than most people you know.
And your body still keeps breaking.

Over a decade working in this industry, I’ve seen it hundreds of times.

The people who get out aren’t tougher than you. They’re not more disciplined. They just finally got the understanding that was missing.

The TELOS Body Audit gives you that. Free. Link in bio.

(If you’re a physio reading this — relax. Not talking about the top tier who look at the whole system. Talking about the loop. You know the one.)

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

29/03/2026

𝐈𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭 𝐥𝐞𝐠 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠. 𝐄𝐯𝐞𝐫𝐲 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐡𝐞𝐫𝐞 𝐢𝐬 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐞𝐝. 𝐏𝐮𝐫𝐩𝐨𝐬𝐞𝐟𝐮𝐥. 𝐄𝐚𝐫𝐧𝐢𝐧𝐠 𝐢𝐭𝐬 𝐩𝐥𝐚𝐜𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐞𝐬𝐬𝐢𝐨𝐧.

Most people train their muscles and ignore everything else. No bounding. No plyometrics. No power work. No hip stability. Just lifting. Just grinding. Just chasing a number on a bar.
And then they wonder why things break down.
Your legs aren’t just muscles. They’re tendons. Springs. Stabilisers. Shock absorbers. They need to produce force and absorb it. Strong, mobile, explosive and capable of all of that under fatigue, when focus drops and injuries happen.

I have a labrum tear. Acetabular hip impingement. I’m 49. This is how I train.
Not harder. Smarter.

Look around any gym. You’ll see plenty of lifting. Plenty of grinding. But bounding? Jumping? Hip work? Reactive training? It’s rare. Because most of it is still for show.
As you get older you realise pretty quickly. Muscle isn’t enough. You need all of it.
I don’t want legs that just look strong. I want legs that are strong. That move well. That last. That carry me for the next 40 years.
Bamboo. Not tree trunks.

Your body isn’t the problem. Your approach is.
DM me BAMBOO to learn about another way.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

28/03/2026

“𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐢𝐩𝐭𝐨𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐥𝐢𝐟𝐞 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐰𝐚𝐲 𝐭𝐨 𝐝𝐞𝐚𝐭𝐡.”

Heard that recently. Hit different.

The older we get, the more we realise we ain’t gonna live forever.

That was me for a long time. Took my health for granted. Massively. That photo of me at 34 is the proof.

I shudder to think where that guy ends up if he doesn’t make a different decision.

But he did. And I’m so f**king grateful for him.
Approaching 50 now. This is the time. Not next year. Now.

Invest in the machine. Everything else depends on it. 🩸

𝐃𝐌 𝐦𝐞 “𝐇𝐄𝐀𝐋𝐓𝐇” 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐚𝐭 𝐰𝐞 𝐝𝐨.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

27/03/2026

𝗪𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐥𝐢𝐤𝐞?

Example - I would have said in the past that I don’t like cardio. I liked lifting weights but a cardio? No thanks.

But I wanted to like it. It’s pretty damn good for us after all.

These days I do like it. (The overall experience - it’ll always be effort).

What I didn’t realise, is that we can train ourselves to like things we once couldn’t stand. It just takes the three things we love to avoid though. Consistency, effort and a willingness to experiment.

𝐓𝐡𝐞 𝐡𝐢𝐠𝐡 𝐢𝐬 𝐝𝐞𝐟𝐢𝐧𝐢𝐭𝐞𝐥𝐲 𝐰𝐨𝐫𝐭𝐡 𝐢𝐭

What would you like to like ?

26/03/2026

“𝐈 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭𝐥𝐲 𝐧𝐨𝐰.”

𝐊𝐞𝐯𝐢𝐧 𝐊𝐞𝐚𝐧𝐞, 𝐅𝐨𝐫𝐦𝐞𝐫 𝐌𝐚𝐲𝐨 𝐒𝐞𝐧𝐢𝐨𝐫 𝐈𝐧𝐭𝐞𝐫𝐜𝐨𝐮𝐧𝐭𝐲 𝐏𝐥𝐚𝐲𝐞𝐫

Here’s why that line hits different.

Strength & conditioning has it backwards.
The DNA of S&C comes from bodybuilding.

Strength is the foundation. And when things break down, add a bit of mobility. Bit of rehab. Patch it up. Go again.

I don’t believe that.

𝐈 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 𝐜𝐨𝐦𝐞𝐬 𝐟𝐢𝐫𝐬𝐭. 𝐓𝐫𝐚𝐢𝐧 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐭𝐨 𝐦𝐨𝐯𝐞 𝐰𝐞𝐥𝐥. 𝐓𝐡𝐞𝐧 𝐥𝐚𝐲𝐞𝐫 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐨𝐧 𝐭𝐨𝐩 𝐨𝐟 𝐢𝐭.

That’s not conventional. But it’s what works best. That’s my philosophy.

And the athletes who know their bodies best, once they feel the difference, they can’t unfeel it.

It changes everything about how they train.

That’s what happened with Kevin.

DM us FREEDOM to learn more 👇

#𝐓𝐫𝐚𝐢𝐧𝐅𝐨𝐫𝐋𝐢𝐟𝐞

26/03/2026

Watching tonight’s match with Lily, the same age I was during Italia 90. I still remember Euro 88 my old man nearly going through the roof when Houghton scored against England.

The qualifying match in Malta we watched in school. The magic of that tournament. The quarterfinal against Italy when Schillaci broke our hearts. Recall Quinn forcing Zenga to make a save.

That penalty shootout, the whole country felt anything was possible. USA 94, still in school, soaking it all in.

That’s a long time in the dog house waiting for another run like that. Come on, you boys in green. 🇮🇪

26/03/2026

𝐇𝐚𝐥𝐟-𝐚𝐬𝐬𝐢𝐧𝐠 𝐚 𝐟𝐞𝐰 𝐩𝐡𝐲𝐬𝐢𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐨𝐫 𝐬𝐨𝐦𝐞 𝐝𝐫𝐢𝐥𝐥𝐬 𝐲𝐨𝐮 𝐟𝐨𝐮𝐧𝐝 𝐨𝐧𝐥𝐢𝐧𝐞 𝐢𝐬𝐧’𝐭 𝐚𝐧 𝐢𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲.

There’s a world of difference between being coached through an individualised program built specifically for you - your weak areas, your movement capacity, your life - and throwing a few random exercises at a problem and hoping for the best.

If you’re passionate about your sport, understand this. Sport is a tax on the body.
And if your preparation isn’t intelligent, if you’re not preparing your body for those forces, those nagging issues will only get worse as you age.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐟𝐢𝐧𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐚𝐭 𝐭𝐫𝐚𝐣𝐞𝐜𝐭𝐨𝐫𝐲, 𝐟𝐚𝐢𝐫 𝐞𝐧𝐨𝐮𝐠𝐡.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭, 𝐃𝐌 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐈𝐍𝐓𝐄𝐋𝐋𝐈𝐆𝐄𝐍𝐓 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐦𝐨𝐫𝐞.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

25/03/2026

Six or seven months into training seriously for the first time in my life, I convinced myself I was a 𝐡𝐚𝐫𝐝 𝐠𝐚𝐢𝐧𝐞𝐫.

The results weren’t coming fast enough. I started questioning whether my body just didn’t respond the way other people’s did.

Complete nonsense. I just hadn’t been at it long enough.

The work was stacking. I couldn’t see it yet.

There’s a lag between effort and evidence. You put the work in first. The visible return comes later. The gap in between is where most people convince themselves it isn’t working and walk away.

𝐑𝐢𝐠𝐡𝐭 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞 𝐜𝐨𝐦𝐩𝐨𝐮𝐧𝐝 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭 𝐚𝐫𝐫𝐢𝐯𝐞𝐬.
𝐃𝐨𝐧𝐞𝐦 𝐜𝐚𝐦𝐞 𝐢𝐧𝐭𝐨 𝐓𝐄𝐋𝐎𝐒 𝐮𝐧𝐚𝐛𝐥𝐞 𝐭𝐨 𝐝𝐨 𝟐 𝐩𝐫𝐨𝐩𝐞𝐫 𝐩𝐮𝐬𝐡𝐮𝐩𝐬. 𝐘𝐨𝐮𝐧𝐠 𝐟𝐚𝐦𝐢𝐥𝐲. 𝐃𝐞𝐦𝐚𝐧𝐝𝐢𝐧𝐠 𝐣𝐨𝐛. 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐫𝐨𝐮𝐧𝐝 𝐢𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬.

One Tuesday morning at half six, alone in the gym before work, he hit twenty pushups.

He told me he just sat there for a minute.

Something shifted. Not in his body. In what he believed was possible for him.

That moment doesn’t happen without all the invisible months before it. The sessions that felt like they were going nowhere.

They were the whole point.

𝘚𝘵𝘰𝘱 𝘮𝘦𝘢𝘴𝘶𝘳𝘪𝘯𝘨 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘦𝘧𝘧𝘰𝘳𝘵 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘵𝘰𝘮𝘰𝘳𝘳𝘰𝘸’𝘴 𝘦𝘹𝘱𝘦𝘤𝘵𝘢𝘵𝘪𝘰𝘯𝘴. 𝘔𝘦𝘢𝘴𝘶𝘳𝘦 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘭𝘢𝘴𝘵 𝘮𝘰𝘯𝘵𝘩. 𝘓𝘢𝘴𝘵 𝘺𝘦𝘢𝘳. 𝘛𝘩𝘢𝘵’𝘴 𝘸𝘩𝘦𝘳𝘦 𝘵𝘩𝘦 𝘵𝘳𝘶𝘵𝘩 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘪𝘴.

Am I still moving forward. If yes, stay the course.

If you’re in that gap right now and starting to doubt whether it’s working, drop a comment or DM me.

Sometimes one honest conversation is what keeps a man from making the most expensive mistake in the process.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

24/03/2026

Life is too short to have it dulled by unnecessary pain.
Back pain is not something you just have to accept.

Most people are handed temporary relief and sent on their way.

We do something different.

We give you the knowledge to understand your body, train it, and maintain it for life.

Once you learn this you cannot unlearn it.

If you’ve been struggling, DM me PAIN. Let’s talk.

24/03/2026

𝐘𝐨𝐮𝐫 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐢𝐭𝐲 𝐢𝐬 𝐲𝐨𝐮𝐫𝐬.

𝐍𝐨𝐛𝐨𝐝𝐲 𝐠𝐢𝐯𝐞𝐬 𝐢𝐭 𝐭𝐨 𝐲𝐨𝐮. 𝐍𝐨𝐛𝐨𝐝𝐲 𝐟𝐢𝐱𝐞𝐬 𝐢𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮. 𝐘𝐨𝐮 𝐦𝐚𝐬𝐭𝐞𝐫 𝐢𝐭 𝐨𝐫 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭.

Back pain has a way of making you forget that. It’s not just physical. It gets into your head. Into your confidence. Into the way you move through the world. I know that feeling. I had my own version of it for long enough.

And yes, good hands-on help matters. The right people can make a real difference in the short term.

But sooner or later you have to stop outsourcing it.

Sooner or later you have to take the wheel.
That means training. But it also means learning. Understanding your body. Understanding pain. Understanding what works for you and being honest enough to work towards it consistently.

That’s what we do with our clients inside TELOS. We collaborate. We guide. We give them the tools.

But they earn the results. Every single time.
Charlie earned his. He put the work in. He kept an open mind when it mattered. And now he knows exactly what to do. His active lifestyle, golf, tennis, training consistently, it’s his. Nobody’s managing it for him.

That’s the goal. Always.

If you want to take the driver’s seat in your recovery, your training, your longevity

DM me READY and let’s get started.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

23/03/2026

𝐘𝐨𝐮’𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬.
𝐒𝐨𝐫𝐭 𝐨𝐟.

Three reps here. Skip a day. Wrong tempo. No load progression. Back to the physio in six weeks wondering what went wrong.
Your nutrition is an afterthought. Sleep is a mess. Stress is through the roof. But you’re doing the exercises.
Sort of.

And you’re still in pain. Still stiff. Still stuck in the same loop you’ve been in for two years.
The problem isn’t your body.

The problem is you’re treating your recovery like a passive event. Something being done to you. A prescription to be half-followed.
Nobody is coming to fix you.

Not the physio. Not the next program. Not the next appointment.

Your physicality is yours. The results are yours to earn. The knowledge is yours to build.
Until you own that, fully, nothing changes.
You don’t outsource the things that matter most.

𝐃𝐌 𝐦𝐞 𝐑𝐄𝐀𝐃𝐘 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐧𝐞 𝐰𝐚𝐢𝐭𝐢𝐧𝐠 𝐭𝐨 𝐛𝐞 𝐟𝐢𝐱𝐞𝐝.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

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