Movement 101, Swords (2026)

18/06/2026

DM “Joint Health” to receive the guide and a full body joint health routine Ive been doing for years.. and will continue to do.

Train for the life you dream of.

09/06/2026

How well are you caring for your one and only spine?

08/06/2026

𝐋𝐢𝐬𝐭𝐞𝐧. 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐨𝐮𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐚𝐢𝐧 𝐚𝐧𝐝 𝐬𝐭𝐢𝐟𝐟𝐧𝐞𝐬𝐬, 𝐬𝐭𝐨𝐩 𝐡𝐚𝐧𝐝𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐚𝐜𝐤 𝐨𝐯𝐞𝐫 𝐭𝐨 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐞𝐥𝐬𝐞 𝐭𝐨 𝐟𝐢𝐱.

Chiropractors, physios, massage, foam rolling. I’m not knocking them, there’s a time and a place. But they’re tools. The problem is handing off something that’s yours to sort.

Here’s what most people are never told. Pain is an output of the brain. A request for change. Often your brain doesn’t trust you to move through a good range, so it keeps you stuck as a safety mechanism.

And lots of things feed into that. It’s rarely just “stretch more” or “do these three exercises.” The body is complex. Everything affects everything. Nutrition. Beliefs. Mindset. Training volume. It’s all in the mix.

𝐁𝐮𝐭 𝐭𝐡𝐞 𝐛𝐞𝐚𝐮𝐭𝐲 𝐢𝐬, 𝐰𝐞 𝐜𝐚𝐧 𝐥𝐞𝐚𝐫𝐧. 𝐍𝐨𝐭 𝐚𝐥𝐥 𝐚𝐭 𝐨𝐧𝐜𝐞. 𝐁𝐢𝐭 𝐛𝐲 𝐛𝐢𝐭. 𝐌𝐚𝐤𝐞 𝐬𝐦𝐚𝐫𝐭𝐞𝐫 𝐜𝐡𝐨𝐢𝐜𝐞𝐬. 𝐌𝐨𝐯𝐞 𝐛𝐞𝐭𝐭𝐞𝐫. 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐨 𝐚 𝐟𝐞𝐜𝐤𝐢𝐧’ 𝐝𝐞𝐠𝐫𝐞𝐞, 𝐨𝐤𝐚𝐲? 𝐘𝐨𝐮 𝐣𝐮𝐬𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐨𝐰𝐧𝐞𝐫𝐬𝐡𝐢𝐩. 𝗪𝐞 𝐚𝐫𝐞 𝐰𝐚𝐲 𝐦𝐨𝐫𝐞 𝐜𝐚𝐩𝐚𝐛𝐥𝐞 𝐭𝐡𝐚𝐧 𝐰𝐞 𝐚𝐥𝐥𝐨𝐰 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬 𝐭𝐨 𝐛𝐞𝐥𝐢𝐞𝐯𝐞.

That’s what we do. We don’t just hand our clients expert programmes. We give them expert coaching and education.

So if you’ve been struggling and you’re ready to take ownership. You want to learn. You want to get in the best shape of your life and perform for longevity.

𝐃𝐌 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐄𝐃𝐔𝐂𝐀𝐓𝐈𝐎𝐍 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞

07/06/2026

𝐈𝐟 𝐈’𝐝 𝐬𝐞𝐞𝐧 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐚𝐧𝐲 𝐭𝐢𝐦𝐞 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞 𝐚𝐠𝐞 𝐨𝐟 𝐟𝐨𝐫𝐭𝐲, 𝐈’𝐝 𝐡𝐚𝐯𝐞 𝐚𝐠𝐫𝐞𝐞𝐝 𝐰𝐢𝐭𝐡 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐬𝐥𝐚𝐠𝐠𝐢𝐧𝐠 𝐨𝐟𝐟 𝐒𝐭𝐞𝐯𝐞𝐧 𝐁𝐚𝐫𝐭𝐥𝐞𝐭𝐭.

Why? Because I was ignorant. I’d never gone more than a few weeks alcohol free in my adult life.

They say ignorance is bliss. I disagree.

𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐟𝐫𝐞𝐞, 𝐚𝐧𝐝 𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐠𝐞𝐭 𝐩𝐢𝐬𝐬𝐞𝐝 𝐚𝐧𝐝 𝐰𝐚𝐤𝐞 𝐮𝐩 𝐡𝐮𝐧𝐠𝐨𝐯𝐞𝐫. 𝐈’𝐯𝐞 𝐠𝐨𝐭 𝐛𝐨𝐭𝐡 𝐬𝐢𝐝𝐞𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐚𝐫𝐠𝐮𝐦𝐞𝐧𝐭, 𝐚𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐜𝐫𝐢𝐭𝐢𝐜𝐢𝐳𝐢𝐧𝐠 𝐡𝐢𝐦 𝐚𝐫𝐞 𝐦𝐢𝐬𝐬𝐢𝐧𝐠.

I’m not saying it’d ruin three days of my life. But I’d definitely be in rag order the next day. And for what? An overrated high.

That’s the thing with certain experiments. You don’t know until you run them. Right? But to even run this one you need an open mind, and that’s difficult given the standing alcohol has in our culture.

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐡𝐢𝐧𝐤 𝐭𝐡𝐞𝐲 𝐡𝐚𝐯𝐞 𝐨𝐩𝐢𝐧𝐢𝐨𝐧𝐬. 𝐓𝐡𝐞𝐲 𝐝𝐨𝐧’𝐭 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐭𝐡𝐞𝐲’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐞𝐝 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤 𝐚 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐰𝐚𝐲.

I’ve got clients who’ve completely changed their relationship with alcohol after running this experiment. Some of them haven’t drank in years. Literally years.

Quite honestly, you couldn’t pay me to be hungover at the moment. I simply don’t have the time.

Most people never g

05/06/2026

𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧 𝐈 𝐚𝐬𝐤 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐣𝐨𝐢𝐧 𝐓𝐄𝐋𝐎𝐒, 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐣𝐨𝐢𝐧 𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦, 𝐢𝐬 𝐭𝐨 𝐫𝐞𝐚𝐥𝐥𝐲 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐝𝐫𝐞𝐚𝐦 𝐠𝐨𝐚𝐥𝐬.

Sure, maybe the short term goals are important. Maybe it’s getting out of pain, or overcoming an injury. But think bigger. That’s how we started.

Then go five years down the line. Ten years. Twenty.

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐢𝐯𝐞? 𝗪𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐟𝐮𝐭𝐮𝐫𝐞 𝐬𝐞𝐥𝐟, 𝐲𝐨𝐮𝐫 𝐢𝐝𝐞𝐚𝐥 𝐬𝐞𝐥𝐟, 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐨? 𝗪𝐡𝐚𝐭 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬 𝐚𝐧𝐝 𝐬𝐭𝐚𝐧𝐝𝐚𝐫𝐝𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐮𝐩𝐡𝐨𝐥𝐝 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭?

And understand, all of it is manageable. Nothing you need to do to reach your potential is outside your abilities. Bit by bit.

Sometimes it doesn’t feel like you’re growing. It’s hardly noticeable. But when you reflect back over a long enough stretch, you get to see the journey.

𝐓𝐫𝐚𝐢𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮 𝐝𝐫𝐞𝐚𝐦 𝐨𝐟.

03/06/2026

𝐈 𝐠𝐨 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐚𝐧𝐝 𝐈 𝐬𝐞𝐞 𝐞𝐯𝐞𝐫𝐲𝐛𝐨𝐝𝐲 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬. 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬. 𝐒𝐪𝐮𝐚𝐭𝐬.

And that's fine. But a lot of clients come to me doing all of that, and their body is breaking down anyway.

A lot of what we do actually changes our clients' perception of strength training forever.

Here's what I mean. Strength isn't just about lifting heavier. It's also about getting your muscles to work better together, as a team, as a kinetic chain. So let's think about the nervous system and the muscular system as one thing. The nervous system fires the muscles, individual motor units, so you can coordinate all these different movements.

There's nothing wrong with isolation work. Hamstring curls, leg extensions for hypertrophy, that's all grand. But if you want to move better, you have to stop thinking of the muscle as separate parts.

There's a great line from Tom Myers, the anatomist. He says:

"𝘠𝘰𝘶𝘳 𝘣𝘳𝘢𝘪𝘯 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘵𝘩𝘪𝘯𝘬 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘣𝘪𝘤𝘦𝘱𝘴 𝘢𝘯𝘥 𝘥𝘦𝘭𝘵𝘰𝘪𝘥𝘴. 𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘰𝘯𝘦 𝘮𝘶𝘴𝘤𝘭𝘦 𝘵𝘩𝘢𝘵 𝘦𝘹𝘪𝘴𝘵𝘴 𝘪𝘯 𝟼𝟶𝟶 𝘧𝘢𝘴𝘤𝘪𝘢𝘭 𝘱𝘰𝘤𝘬𝘦𝘵𝘴. 𝘜𝘭𝘵𝘪𝘮𝘢𝘵𝘦𝘭𝘺, 𝘵𝘩𝘦 𝘣𝘳𝘢𝘪𝘯 𝘤𝘳𝘦𝘢𝘵𝘦𝘴 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘭𝘢𝘳𝘨𝘦 𝘧𝘢𝘴𝘤𝘪𝘢𝘭 𝘯𝘦𝘵𝘸𝘰𝘳𝘬𝘴 𝘢𝘯𝘥 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭 𝘮𝘰𝘵𝘰𝘳 𝘶𝘯𝘪𝘵𝘴, 𝘯𝘰𝘵 𝘰𝘶𝘳 𝘯𝘢𝘮𝘦𝘥 𝘮𝘶𝘴𝘤𝘭𝘦𝘴."

I use that because people come to me and say it's my hamstring, it's my glute, it's my TFL. They're separating it. And they shouldn't. You have one muscular and nervous system.
It's all one system.

Train it to coordinate well together. Get your nervous system firing all the mu

02/06/2026

Doc Ball (1907–2001) — skateboarding into his 90s. What a life. Michael Ho — still charging Pipeline at 68.

Every single one of us is engineering our future body by the actions, the standards, the behaviours and the beliefs we are ingraining today.

My goal at 70 and beyond is to still be doing the sports and activities I love today, to a high level.
If you don't like the trajectory you're on — comment FUTURE and I'll show you how to change it.

Praying for the life you dream of.

02/06/2026

𝗪𝐡𝐚𝐭𝐞𝐯𝐞𝐫 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥 𝐢𝐬, 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐠𝐞𝐭𝐬 𝐲𝐨𝐮 𝐭𝐡𝐞𝐫𝐞. 𝐒𝐨 𝐡𝐞𝐫𝐞’𝐬 𝐨𝐮𝐫𝐬.

It starts with understanding your goals. Not just the short ones - get out of pain, overcome the stiffness - but your dream ones. Not vague. If anything was possible, what would they be? That’s massively important. Thinking bigger.

Then the detail. A movement assessment — how you move, your limitations, how your hips, spine, shoulders, ankles function. A lifestyle questionnaire — your work, your family, your training, your injuries, how much time you actually have. There’s no point prescribing five hours a week to someone who can only give you ninety minutes.

𝗪𝐞 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐰𝐞𝐚𝐤𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐧𝐝 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐬𝐞 𝐰𝐡𝐚𝐭 𝐧𝐞𝐞𝐝𝐬 𝐚𝐜𝐭𝐢𝐨𝐧 𝐟𝐢𝐫𝐬𝐭. 𝗪𝐡𝐚𝐭’𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐩𝐮𝐬𝐡 𝐭𝐡𝐞 𝐧𝐞𝐞𝐝𝐥𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭, 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐥𝐞𝐚𝐬𝐭 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐞𝐟𝐟𝐨𝐫𝐭?

And we educate. We can’t just be handing you an exercise or a drill - you need to understand why it’s important. When it comes to injury, pain, building muscle, performing at your best - there are so many factors involved. Stress management, for one. We don’t talk about it enough.

Because the real work is finding what’s holding you back. The potential already exists within you. And often it’s not an exercise - there will always be obstacles. That’s what stops a lot of people from even engaging. So what’s the process for getting over them?

The process of growth doesn’t end, does it? We aim to better ourselves so we can live a better life.

The six pack isn’t the goal. The goal is to live the life you dream of. It’s just part of the process.

So whatever your goals right now -

𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 �

31/05/2026

𝗪𝐡𝐞𝐧 𝐈 𝐟𝐢𝐫𝐬𝐭 𝐠𝐨𝐭 𝐢𝐧𝐭𝐨 𝐭𝐡𝐢𝐬 𝐠𝐚𝐦𝐞 𝐈 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐭𝐨 𝐨𝐭𝐡𝐞𝐫 𝐜𝐨𝐚𝐜𝐡𝐞𝐬. 𝐀𝐧𝐝 𝐈 𝐟𝐨𝐮𝐧𝐝 𝐢𝐭 𝐬𝐭𝐫𝐚𝐧𝐠𝐞. 𝐓𝐡𝐞 𝐟𝐮𝐫𝐭𝐡𝐞𝐫 𝐈 𝐠𝐨𝐭 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲, 𝐭𝐡𝐞 𝐦𝐨𝐫𝐞 𝐈’𝐝 𝐛𝐞 𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐚𝐭 𝐰𝐨𝐫𝐤𝐬𝐡𝐨𝐩𝐬 𝐥𝐢𝐬𝐭𝐞𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐢𝐭, 𝐬𝐭𝐫𝐨𝐧𝐠-𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐥𝐚𝐝𝐬 𝐭𝐞𝐥𝐥 𝐦𝐞 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐞𝐢𝐫 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫, 𝐨𝐫 𝐭𝐡𝐞𝐢𝐫 𝐡𝐢𝐩, 𝐨𝐫 𝐭𝐡𝐞𝐢𝐫 𝐛𝐚𝐜𝐤. 𝐓𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐡𝐚𝐝 𝐛𝐞𝐞𝐧 𝐠𝐨𝐢𝐧𝐠 𝐨𝐧 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬.

One bloke I met could squat a serious number. Numbers most people would dream of. And his hips were in bits.

How does that make sense? People go to the gym to get strong, and they’re the ones with the worst problems. The ones afraid to bend a certain way. The ones who’d never play five-a-side again because they know what’ll happen.

I think the strength and conditioning world has a quiet misunderstanding of what strength actually is. Strength isn’t the number you deadlift or squat. Forget about that. We evolved to move in every direction. We are the most adaptable mover on the planet. You cannot reduce that down to three lifts that were invented in the last hundred and fifty years and call it the whole story.

A few years back we worked with a Premier League footballer. Strong by any number you put in front of him. But his body was tight. He was aching for days after games. Once we strengthened up where he was actually weak, showed him the methodologies, he massively improved. He wasn’t in bits for days after a game anymore.

That’s strength.

A strong body feels good. It moves well. It isn’t tight and sore. It performs at its best.

𝐈𝐟 𝐭𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐚𝐟𝐭𝐞𝐫, 𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐫𝐞𝐚𝐥 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐦𝐨𝐫𝐞.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

Movement 101

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