Project: Performance coaching

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Project: Performance coaching Helping you to create physical freedom now and forever. If you can move well, are strong, lean and healthy everything else you do is enhanced.

I believe in coaching and educating clients to make long term and sustainable changes towards a healthier life. Anyone with a body can be an athlete.

Ollie was ill over the weekend, so I knew this week would probably go sideways. I’d already planned for it.But I’d banke...
16/10/2026

Ollie was ill over the weekend, so I knew this week would probably go sideways.

I’d already planned for it.

But I’d banked on joining a business coaching call on Wednesday morning.

It didn’t happen.

And the frustration I felt was next level.

Like I’d failed.

For years, that feeling would throw me off for a week or two.

I’ve got better at being flexible since.

But not this time.

So I got curious.

What exactly am I feeling?

Why is it this strong?

I hold high standards for myself.

And I was holding this expectation tightly.

The harder you hold an expectation, the more failure you’ll feel when you miss it.

And this one wasn’t realistic.

Seeing that reframed it.

I reset my expectations for the rest of the week, and that’s what got it back on track.

Drop a ❤️ if you know this feeling.

I avoided competing for years because I didn’t trust myself.Growing up I played rugby at a semi-pro level, and when I co...
09/10/2026

I avoided competing for years because I didn’t trust myself.

Growing up I played rugby at a semi-pro level, and when I commit to something, I go all in.

Everything else comes second.

But now I have a young family and a business to run.

I don’t have the time or the headspace I used to.

So I told myself: “if I can’t go all in, what’s the point?”

No competitions. No pushing outside my comfort zone.

For years.

Then a client asked me: “I’d like to do an Athx event, will you do this with me?”

And I realised I’d been holding myself back from what I was capable of, and from enjoying training as much as I could.

So I entered.

I stopped waiting for the time to go all in and built a structure that fit my life right now: 2 gym sessions, 1 home session and 2 runs with the dog.

Enough to train properly, without taking anything from work or family.

I finally attacked the weak areas I’d been avoiding for years.

And I hit an all-time best on my overhead press. Not “best since my rugby days.” Best ever.

I loved competing again.

This is the story a lot of the guys I work with tell themselves.

They can’t train how they used to, so they settle.

They decide they’re past it, then spin their wheels and slowly decline.

You don’t need a competition in the diary to train consistently.

But a date to aim for brings a level of focus that’s hard to get any other way.

If you want to get your athletic edge back and hold that standard for good, comment “Rebuild” and let’s chat.

07/10/2026

Anyone who’s been up at 4.30, woken three times in the night and pulled in ten directions by 7.30 knows “enjoy every second” is nonsense.

You won’t. You’re not meant to.

But we’ve been sold the idea that the holidays and big events are what count, and everything in between is something to get through.

It’s the opposite.

The in-between is the bit you’ll miss.

The shift isn’t forcing yourself to enjoy it.

It’s dropping the expectation that it should be easy, and stopping wishing it was any other way.

Same goes for your training.

Most dads I work with are stuck chasing how they used to train: the 90-minute sessions, the 5 days a week.

When that doesn’t fit, they do nothing.

You’re not going to train like you did at 25. Fine.

We build around the 2-3 hours you’ve actually got, and make them count.

Stop fighting the season you’re in. Get stuck into it.

Comment “Season” and I’ll let you know how we do this.

I’d been avoiding admitting this to myself.I’d been coasting in my business.Not with my clients. The coaching has been a...
04/10/2026

I’d been avoiding admitting this to myself.

I’d been coasting in my business.

Not with my clients. The coaching has been as good as ever.

But the side of the business that means putting myself out there?

That had quietly taken a back seat.

I had the excuses. Time’s tight. The boys keep life busy. Posting can wait.

But it was costing me.

Ideas I’d have jumped on a year ago just sat in my notes.

I was doing the work, but no longer pushing for more.

And I was disappointed in myself for it.

So I did what I tell my clients to do: I invested in myself and put myself in the right room.

Two days in Portugal with people heading the same way, all holding a higher standard.

I came back with clarity and structure. More than that, I came back excited, the way I was when I started.

And it made me realise something.

Most dads I speak to are in the same spot with their training.

Still turning up. Still doing something. But coasting, and telling themselves it’s fine.

You don’t need more willpower. You need a better room.

That’s Project: Performance. Rebuild your physique, presence and performance.

I wouldn’t opt to train full body very often. But setting my week up this way has saved me so many times when the whole ...
01/10/2026

I wouldn’t opt to train full body very often.

But setting my week up this way has saved me so many times when the whole week has been hijacked.

Don’t forget to drop this one a save 💪🏼

Last Wednesday before school, we did a family hike up the nearby mountain and had breakfast at the top.Highlight of my w...
28/09/2026

Last Wednesday before school, we did a family hike up the nearby mountain and had breakfast at the top.

Highlight of my week!

That’s the point of training, though. Building the capability to say yes more often. So the plan is simple: more adventures, more joy in the day to day.

Training is kicking on now my back has healed. More jumps, heavier loads building. Still a little residual stiffness, but capacity is coming back.

Upper body session was just 3 sets of chins and dips because time got squeezed. Short, but it counted.

Big week of client calls and updates. A few guys move into the next phase over the next week or so.

And a very cool highlight: Ben is still progressing his flags in his 60s.

That’s the version of getting older worth training for.

If you want to build that kind of physical freedom, comment PROJECT.

What do you actually want from training?Building muscle. Getting stronger. That’s real, and it matters.But underneath it...
26/09/2026

What do you actually want from training?

Building muscle. Getting stronger. That’s real, and it matters.

But underneath it…

The confidence to say yes to the hike.
The trip.
The adventure you’d have hesitated on before.
The game or the sports.
All of it.

Building your own version of physical freedom.

That’s the stuff we’re really after.

Comment PROJECT and let’s talk about yours.

24/09/2026

The gym gets two protected hours a week.

Everything else is built into things I’m already doing.

Today’s gym session. 60 minutes, full body.

Power: broad jumps, hang power cleans
First, while I’m fresh. Speed is the first thing to go when you’re tired, and the first thing to fade with age if you stop training it.

Strength: back squat, overhead press
The heavy work. Low reps, proper rest.

Accessory: glute bridge, lat pulldown, ring press-ups
Building muscle and filling gaps. Paired to save time.

Fast first. Heavy second. Volume last.
Built for my week, not a template.

Training didn’t go to plan last week, picked up a random foot infection that took most of the week out (don’t worry I di...
21/09/2026

Training didn’t go to plan last week, picked up a random foot infection that took most of the week out (don’t worry I didn’t include a picture)

Managed one full body session early on, then a couple sets of chins and dips as I came out the other side. Not much. But I didn’t try to force it back on track either, called it an unplanned deload and let the body do what it needed to do.

That’s the difference between having a plan and having a system. Plans break. Systems absorb the hit and keep moving.

Meanwhile Chris hit 3 reps at +45kg and a single at +55kg weighted chin-up last week. Proof the system works even when my own training doesn’t go to plan.

In other news: the world’s slowest hike (the boys found every nettle patch on the route),

slow cooker season is back (almost as exciting as mincemeat season),

and the new Training and Tangents Podcast episode with Charlie Beestone - Nutritionist on UPFs, GLP-1s and the future of food is worth a listen.

Refocusing into Christmas now, time to rebuild some momentum.

If you need help resetting, comment REBUILD.

17/09/2026

Most people should be doing strength work, more of it would help most of you.

But a good program doesn’t stop there.

Speed, range, output, these don’t need much.

A small, consistent dose alongside your strength work covers what strength alone won’t.

Share this with someone who needs to hear it. 👆

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