Movement 101, Swords (2025)

22/11/2025

𝐓𝐡𝐞 𝟏𝟎-𝐌𝐢𝐧𝐮𝐭𝐞 𝐑𝐮𝐥𝐞: 𝐒𝐭𝐨𝐩 𝐋𝐞𝐭𝐭𝐢𝐧𝐠 “𝐀𝐥𝐥 𝐨𝐫 𝐍𝐨𝐭𝐡𝐢𝐧𝐠” 𝐊𝐢𝐥𝐥 𝐘𝐨𝐮𝐫 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬

One of the biggest barriers to hitting your physical goals? The mindset that if you can’t do the full session, you might as well do nothing.

Here’s the reality:
→ 10 minutes of pull-ups, push-ups, or mobility work is still progress
→ 20 minutes beats zero minutes every single time
→ Your body doesn’t care if it wasn’t the “perfect” 60-minute session

Movement snacks throughout the day > waiting for the perfect block of time

We didn’t evolve to compartmentalize movement into 4x 60-minute blocks per week. We’re designed to move often, not perfectly.
The sessions you do when you’re tired are worth double.

𝗪𝐡𝐲? 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐢𝐝𝐞𝐧𝐭𝐢𝐭𝐲 𝐨𝐟 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨 𝐬𝐡𝐨𝐰𝐬 𝐮𝐩 𝐞𝐯𝐞𝐧 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐝𝐨𝐧’𝐭 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐢𝐭. 𝐒𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨 𝐭𝐚𝐤𝐞𝐬 𝐚𝐜𝐭𝐢𝐨𝐧 𝐝𝐞𝐬𝐩𝐢𝐭𝐞 𝐭𝐡𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞.

I was wrecked today after a 2AM bedtime. Didn’t want to train. Did 20 minutes on the bars anyway.

Result? I feel energized. Contradiction? Maybe. But it works.

Something beats nothing. Every single time.
What’s your “movement snack” today?

#𝐭𝐞𝐥𝐨𝐬

21/11/2025

A lot of what holds us back isn’t a lack of strategy or information - it’s the neural patterns we’ve ingrained over years. Those automatic thoughts that show up again and again, influencing how we feel and what actions we take.

Imagine listening to an audio that describes you at your best. The thoughts you want to have. The emotions you want to embody. The actions you want to take. Every single day. While simultaneously dismantling those old default patterns that have been holding you back.

You listen daily. You reinforce it with affirmations and identity statements. You have a toolkit for when the old patterns try to resurface.

Strategy has its limitations. You can find every training program, nutrition plan, and business framework on YouTube. But if your internal programming is running the wrong code, none of it sticks.

I’ve seen this in my own life - giving up ci******es, transforming my physical health, changing careers, starting my own business. It all came down to the mind. The identity shift. The internal narrative.

Your mindset is a muscle. You can train it. You can strengthen it. You can reprogram it.
We’re incredibly careful about what we put in our bodies. We should be just as intentional about what we feed our minds.

What could you achieve if you systematically strengthen your mind?

#𝐓𝐄𝐋𝐎𝐒

19/11/2025

How much protein did you have for breakfast?
How much are you getting overall?

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐡𝐚𝐯𝐞 𝐧𝐨 𝐢𝐝𝐞𝐚. 𝐀𝐧𝐝 𝐢𝐭 𝐬𝐡𝐨𝐰𝐬.

Here’s what nobody tells you about 40: you’re losing 3-8% of your muscle mass per decade. By 50, it accelerates. This is biology coming for you.

The HSE guidelines?
0.8g protein per kg body weight. For older adults at risk of frailty: 1-1.2g/kg.
Let me be direct: that’s 𝐫𝐢𝐝𝐢𝐜𝐮𝐥𝐨𝐮𝐬.

Look at who’s been setting these standards for 20 years (one exception aside). Were they people you’d aspire to be at 65? These guidelines prevent deficiency—they don’t optimize performance.

At 35, I could barely do a pull-up. At almost 49, I can do 15. The difference? I stopped following guidelines designed for the masses.

You have two choices:
Follow minimum standards and watch capability decline.
Or train for longevity:

𝟏. 𝐇𝐢𝐭 𝐫𝐞𝐚𝐥 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐭𝐚𝐫𝐠𝐞𝐭𝐬
Minimum 1.6g per kg body weight. I aim for 2g.
Why? Anabolic resistance. Your muscles become less protein-sensitive with age. You need MORE to maintain muscle.
The HSE’s 1.2g slows decline. To stay strong, you need significantly more.

𝟐. 𝐋𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐢𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭𝐥𝐲
Resistance training. Progressive overload. If you’re not doing this, you’re losing muscle every month.

Muscle is the organ of longevity. It protects you from falls, disease, and dependence.
I’m going to my 30-year school reunion Friday. Some guys move like they are 60. Some like they are 30. The difference isn’t genetics—it’s daily choices.

How do you want to be at 60?
That version is being built now. In today’s breakfast. In whether you lift. In your standards.

This isn’t about aesthetics. It’s about capability. Independence. Still going strong when everyone else accepted decline.
Think you’re getting enough? Send me your typical day - I’ll show you where you’re leaving years on the table.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

17/11/2025

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝟕 𝐥𝐞𝐯𝐞𝐥𝐬 𝐨𝐟 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐭𝐡𝐚𝐭 𝐝𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐞 𝐡𝐨𝐰 𝐰𝐞 𝐨𝐩𝐞𝐫𝐚𝐭𝐞:

1. Animalistic
2. Mass Thinking
3. Aspiration
4. Individual
5. Discipline
6. Experience
7. Mastery

Most people operate at Mass Thinking—where they’re easily influenced by their environment, social programming, and cultural conditioning. This is why gyms flood in January but empty by March. Why “I’ll start Monday” feels like commitment but is actually rehearsing procrastination.

Mass thinking isn’t an insult; it’s simply what happens when you’ve never learned how behavioural change actually works. Most people believe they just need more willpower or discipline. They don’t realize their decisions are often fear-based. They don’t understand they’re using outdated programming instead of their higher faculties.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐬𝐞𝐫𝐢𝐨𝐮𝐬 𝐚𝐛𝐨𝐮𝐭 𝐜𝐡𝐚𝐧𝐠𝐞, 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤.

Delaying until January doesn’t keep you where you are; it moves you backwards. You’re reinforcing the identity of someone who postpones their goals. That’s not neutral. That’s practicing being the person you’re trying to stop being.

At TELOS, we don’t just give programs. We help ambitious men & women weaponize their body, harness their mind, and live with purpose. This means upgrading how you think, not just what you do.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐦𝐨𝐯𝐞 𝐛𝐞𝐲𝐨𝐧𝐝 𝐦𝐚𝐬𝐬 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐚𝐧𝐝 𝐭𝐨𝐰𝐚𝐫𝐝 𝐦𝐚𝐬𝐭𝐞𝐫𝐲, 𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐌𝐀𝐒𝐓𝐄𝐑𝐘 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐝𝐞𝐭𝐚𝐢𝐥𝐬 𝐨𝐧 𝐡𝐨𝐰 𝐰𝐞 𝐰𝐨𝐫𝐤.

#𝐞𝐯𝐨𝐥𝐯𝐞 #𝐡𝐨𝐰 #𝐲𝐨𝐮 #𝐭𝐡𝐢𝐧𝐤

15/11/2025

The life you want exists….

On the other side of fear.

What are you afraid of? Seriously. Write on that. Writing is creative. You are forced to use your higher faculties. Reason, imagination.

Fear - keeps you safe. Survival. Not thriving.

Learn to identify when you are operating from fear. Challenge it… embrace the life you desire

12/11/2025

Unconscious comparison is the tax no one talks about.
Your subconscious doesn’t care that it’s a highlight reel. It just registers the gap, then compounds it with every scroll.

This is the modern battlefield. We’re the first generation navigating constant, unconscious comparison at scale. Most are losing without even knowing they’re in the fight.
In TELOS, we address this at three levels:

Weaponize Your Body – Build undeniable physical capability that creates internal confidence, not external validation.

Harness Your Mind – Gain awareness of subconscious patterns and train your nervous system to respond, not react.

Live With Purpose – Anchor to your telos—your ultimate aim. When you know where you’re going, other people’s highlight reels lose their power.

This isn’t self-help theory. This is survival and performance optimization for growth-minded men in 2025.

You can’t eliminate comparison. It’s hardwired. But you can choose your reference points consciously—or keep outsourcing that choice to an algorithm designed to keep you scrolling.

Ready to stop paying the tax? DM me “TELOS” and let’s talk.

08/11/2025

“𝗪𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 𝐟𝐨𝐫 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫𝐬?”

I’ve been asked this hundreds of times over the years.

Here’s the reality: for most people, your hip flexors feel tight, because they are weak.
When you spend hours sitting, you are essentially training your hip flexors to be tight and weak. And let’s face it - we all spend too much time sitting. And whilst stretching them out has its place… so does strengthening them. Which is often overlooked.

Try the strengthening exercise I’m showing in this video.

Add it to your next leg day:
• 2-3 sets
• 15 reps each side
• Pay attention to how your hip flexion feels afterward, walking upstairs, running, playing your sport.

𝐆𝐢𝐯𝐞 𝐢𝐭 𝐚 𝐦𝐨𝐧𝐭𝐡 - 𝐚𝐧𝐝 𝐲𝐨𝐮’𝐥𝐥 𝐛𝐞 𝐧𝐨𝐭𝐢𝐜𝐞𝐚𝐛𝐥𝐲 𝐦𝐨𝐯𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐨𝐫𝐞 𝐟𝐫𝐞𝐞𝐝𝐨𝐦.

If you’ve been doing the same thing for months (or years) and nothing’s changed, it’s time to question your assumptions and try a different approach.

Sometimes the solution is the opposite of what you’ve been told.

#𝐭𝐞𝐥𝐨𝐬 #𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 #𝐟𝐫𝐞𝐞𝐝𝐨𝐦

06/11/2025

“𝗪𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 𝐟𝐨𝐫 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫𝐬?”

I’ve been asked this hundreds of times over the years.

Here’s the reality: for most people, your hip flexors feel tight, because they are weak.

When you spend hours sitting, you are essentially training your hip flexors to be tight and weak. And let’s face it - we all spend too much time sitting. And whilst stretching them out has its place… so does strengthening them. Which is often overlooked.

Try the strengthening exercise I’m showing in this video.

Add it to your next leg day:
• 2-3 sets
• 15 reps each side
• Pay attention to how your hip flexion feels afterward, walking upstairs, running, playing your sport. Give it a month - and you’ll be noticeably moving with more freedom.

If you’ve been doing the same thing for months (or years) and nothing’s changed, it’s time to question your assumptions and try a different approach.

Sometimes the solution is the opposite of what you’ve been told.

#𝐭𝐞𝐥𝐨𝐬 #𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 #𝐟𝐫𝐞𝐞𝐝𝐨𝐦

05/11/2025

Living / operating form a place of fear isn’t living. It’s surviving.

There is a better way. But 1st we need awareness

04/11/2025

This is one if many I’be learned. ⁣
⁣
Having suffered with lower back pain for years. I belatedly learned that passive modalities… such as massage, physical therapy.. could only do so much. ⁣
⁣
And that my issues where due to hoe I treated my spine. ⁣
⁣
Empowerment is a key value of ours in movement101. We give our clients the tools.. and education. So they can do the work necessary to move, and feel how they want! ⁣
⁣
#𝐦𝟏𝟎𝟏 #𝐭𝐞𝐥𝐨𝐬 #𝐬𝐩𝐢𝐧𝐞 #𝐜𝐚𝐫𝐞

Movement 101

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