Functionalmovement

Functionalmovement IG: Functionalmovement101


plan your training, gym routines, hiit, circuits and track workouts. Your fitness is a choice, you choose to take part or not

I've always loved the fitness industry, taking in all aspects of it like a sponge. So if i get to share that knowledge with others, well thats what All PTs should want. A client so impressed with their new found confidence that they spread the word of your service. Thats success...

21/06/2026

Today’s session was sponsored by hard work and athleticism. 🔥

A proper explosive session today. Ball tosses, bench press, pin presses, vertical jumps, broad jumps (which I forgot to film 🤦‍♂️), and box jumps.

Everything was geared towards producing force quickly—building strength, power, and athleticism. The goal wasn’t just to lift weights; it was to become more explosive, move better, and improve performance.

Simple session. Maximum intent. Every throw, jump, and press was done as fast and as powerfully as possible.

Loved every second of it. 💪⚡

🏋️ Hormones Shape Every WorkoutEver walked into the gym feeling like a superhero… then two days later struggled to open ...
20/06/2026

🏋️ Hormones Shape Every Workout

Ever walked into the gym feeling like a superhero… then two days later struggled to open a jar of coffee? Welcome to being human.

Your hormones play a huge role in how you feel, train, recover, and even how hungry you are.

They influence:
⚡ Energy
💪 Strength
😴 Recovery
🍕 Hunger and cravings
🧠 Mood and motivation

For women, hormone levels naturally change throughout the menstrual cycle, which can affect training and recovery.

For men, things like poor sleep, stress, nutrition, and one too many late nights can have a similar impact.

The important thing to remember is this:

Not every workout is supposed to feel amazing.

Some days you’ll feel strong, fast, and ready to take on the world.

Other days you’ll feel like you’ve accidentally left your batteries at home.

Both are normal.

The smartest athletes don’t force every session. They adjust, adapt, and keep moving forward.

Train hard when your body is ready.
Ease off when it needs it.
Keep showing up.

Because long-term progress beats one heroic workout every single time. 👊

And if today’s workout felt harder than usual, don’t panic.

It might not be your motivation…

It might just be your hormones being a little dramatic.

20/06/2026

This morning’s Bootcamp was an absolute cracker. The weather was beautiful, the seafront was looking stunning, and there’s just something special about training down at Fort Bay. I haven’t run a Bootcamp there for a little while, so it was great to get back to one of my favourite spots.

It was also lovely to bump into some familiar faces. A big shout-out to and Nay, who were down there for their morning swim. Always good to see friends making the most of the seafront.

Most importantly, a huge thank you to the ladies who turned up and put the work in this morning. I never take it for granted that people choose to spend their time training with me, and I’m genuinely grateful for every single one of you.

You showed up, worked hard, laughed, grafted, and absolutely smashed it. Well done, ladies — same time next week! 💪☀️🌊
workout

19/06/2026

A few of us got down to the track this morning for some sprints, something we haven’t done for a while.

The weather was beautiful, the company was great, and although it got very warm once we got moving, it was absolutely worth it! 🔥

One thing people often forget is just how powerful sprinting is. Short, all-out efforts recruit huge amounts of muscle mass, place a massive demand on the body, and can trigger a significant release of growth hormone and other performance-enhancing hormones. In fact, sprinting often produces a greater growth hormone response than many traditional gym exercises because of the intensity and the amount of muscle involved at once.

That doesn’t mean sprinting is “better” than lifting weights—deadlifts, squats, presses and pulls are still brilliant for building strength and muscle, but sprinting is one of the most effective ways to develop power, athleticism, cardiovascular fitness, and metabolic health all at the same time.

Massive shout-out to everyone who came along and put the work in. And to those who wanted to make it but couldn’t, we’ll see you at the next one.

Great effort, great atmosphere, great start to the day. Well done, everyone! 💪🏃‍♀️☀️🔥

Run fast. Feel alive. Repeat. 😎💨

Appetite and Energy Regulation — Not Just CaloriesMost people know calories matter. What they don’t know is that hunger,...
18/06/2026

Appetite and Energy Regulation — Not Just Calories

Most people know calories matter. What they don’t know is that hunger, cravings, and energy levels often determine whether they can stick to those calories in the first place.

Protein helps you stay fuller for longer, fibre slows digestion and supports satiety, and both can reduce the urge to snack between meals. (Nature)

Sleep is another huge factor. A poor night’s sleep doesn’t just leave you tired it can increase hunger, reduce feelings of fullness, and make high-calorie foods far more tempting the next day. (The Guardian)

Even simple things like getting outside in the morning sunlight can help regulate your body clock, improving sleep quality, energy levels, and appetite control. (The Guardian)

Stress plays a role too. When stress is high, cravings often increase and decision-making around food becomes harder. That’s biology, not a lack of willpower. (Health)

The most successful nutrition plans don’t rely on endless self-discipline. They create an environment where hunger is manageable, energy is stable, and healthy choices become easier to repeat.

Because long-term results don’t come from constantly fighting your body.

They come from understanding it.

17/06/2026

Finished work today and did what any sensible person would do…

Went straight to the gym and started trying to build a Conan wheel.

Now, in theory, it was a brilliant idea. In reality, the unweighted end of the bar had other plans and spent most of its time trying to introduce itself to the floor. A work in progress, let’s call it.

Once I’d accepted defeat at the hands of gravity, I got stuck into a proper full-body session.

Belt squat RDLs. Sissy squats. Seated rows. Dips. Landmine snatches. Pull-ups. Push ups

Nothing fancy. Just good, honest work.

And you know what? I loved every second of it.

Some days training feels like a battle. Today felt like a privilege. No chasing perfection, no worrying about numbers, just moving well, working hard, and enjoying the process.

There’s something special about finishing a day’s work, walking into the gym with a tired body and a busy mind, and walking out feeling stronger than when you walked in.

The Conan wheel might have beaten me today.

But everything else got absolutely bossed. 💪🏾

The Most Underrated Fitness Tool on the Planet: NEAT 🚶‍♂️Everyone talks about workouts, calories and protein, but hardly...
15/06/2026

The Most Underrated Fitness Tool on the Planet: NEAT 🚶‍♂️

Everyone talks about workouts, calories and protein, but hardly anyone talks about NEAT (Non-Exercise Activity Thermogenesis), the calories you burn through everyday movement outside of formal exercise.

Walking to the shops, taking the stairs, carrying groceries, gardening, cleaning the house, standing instead of sitting, even pacing during a phone call all count.

And here’s the amazing part:

Research shows NEAT can account for 15–30% of your daily calorie burn, making it one of the biggest contributors to energy expenditure outside of structured exercise.

Too many people smash a one-hour workout, then spend the rest of the day sitting down. Meanwhile, someone who moves regularly throughout the day is constantly burning energy, improving circulation, supporting recovery and maintaining mobility.

The body doesn’t care whether movement comes from a treadmill or a walk around the block. It simply responds to movement.

I see people go to the gym on a glorious day to walk for an hour! Their choice but a walk is a walk…..

That’s why I’m such a huge fan of NEAT. It’s free. It’s accessible. It’s sustainable. And it adds up far more than most people realise.

A few simple habits can make a massive difference:

✅ Walk more

✅ Take the stairs

✅ Stand up regularly

✅ Walk after meals

✅ Do household jobs with purpose

✅ Stay active between workouts

Fitness isn’t built solely in the gym. It’s built through the choices you make throughout the day.

The workout matters.

But so does every step before it, and every step after it.

Move more, sit less, and let the small things add up. They often make the biggest difference. 💪🔥

Research:

* PubMed NEAT Review⁠
* PubMed Central NEAT Research⁠
* James Levine’s NEAT Research Overview⁠

NOT MAKING PROGRESS?Good.That doesn’t mean it’s time to quit.It means you’re exactly where you need to be.When most peop...
14/06/2026

NOT MAKING PROGRESS?

Good.

That doesn’t mean it’s time to quit.
It means you’re exactly where you need to be.

When most people start training, the results come quickly:

✅ Strength shoots up
✅ Clothes fit better
✅ Energy improves
✅ Motivation is through the roof

Then something happens…

The weights stop moving.
The scale refuses to budge.
Your muscles don’t feel as full.
Progress suddenly feels invisible.

And that’s usually when people give up.

But here’s what most people don’t realise:

A plateau is not proof that you’re failing.
A plateau is proof that your body has adapted.

WIN!

Your body is incredibly smart.

In the beginning, it responds rapidly because everything is new. But once it learns the demands you’re placing on it, it slows down, stabilises, and strengthens those adaptations.

It isn’t stopping.

It’s rebuilding.
It’s consolidating.
It’s preparing for the next level.

The people who achieve extraordinary results aren’t the people who never hit plateaus.

They’re the people who keep showing up when progress becomes hard to see.

Remember:

🌱 Growth is often happening beneath the surface before it becomes visible.
🏋️ Strength is built during the boring weeks.
🔥 Consistency beats motivation every single time.

So if you’re feeling stuck right now, don’t quit.
DONT resort to quick fixes, pills, diets s**t that long term doesn’t work …

Keep training.
Keep turning up.
Keep trusting the process.

Because the plateau you’re standing on today might be the foundation for your next breakthrough tomorrow.

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