Movement 101

30/05/2026

𝐈’𝐦 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐰𝐨 𝐩𝐫𝐨 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰. 𝐁𝐨𝐭𝐡 𝐟𝐢𝐭. 𝐁𝐨𝐭𝐡 𝐬𝐭𝐫𝐨𝐧𝐠. 𝐁𝐨𝐭𝐡 𝐰𝐢𝐭𝐡 𝐛𝐨𝐝𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐤𝐞𝐩𝐭 𝐛𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐝𝐨𝐰𝐧.⁣
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A UK pro footballer with recurring lower back issues, and an Irish international hockey player with the groin. Strong legs, strong quads — but we found the weak link: 𝐚 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐭𝐫𝐮𝐧𝐤 𝐜𝐨𝐧𝐭𝐫𝐨𝐥 𝐚𝐧𝐝 𝐜𝐨𝐨𝐫𝐝𝐢𝐧𝐚𝐭𝐞𝐝 𝐩𝐨𝐬𝐭𝐞𝐫𝐢𝐨𝐫 𝐜𝐡𝐚𝐢𝐧 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡.⁣
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Six weeks in, they already feel the difference.⁣
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If pros aren’t getting this right, the rest of us have no chance by accident. 𝐏𝐨𝐬𝐢𝐭𝐢𝐨𝐧 𝐝𝐢𝐜𝐭𝐚𝐭𝐞𝐬 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 — the position you can hold decides which muscles fire, how hard they work, and how well you move.⁣
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Can’t control your trunk? Some muscles overwork, others switch off, and the breakdown starts. Typical training won’t fix it, because it assumes you’re already strong where you need to be. Stretching won’t either.⁣
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𝐓𝐞𝐬𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟: hold the isometric position at the end of this and film it. A big arch in the lower back — or struggling to hold at all — means you’re weak through the trunk.⁣
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Lower back issues, tight hamstrings, knee pain, stiff hips? Your training isn’t addressing your weakness — and a weakness you ignore doesn’t stay still. It compounds. It quietly decides whether you’re still moving well, still doing what you love, into your sixties and seventies.⁣
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An intelligent strength program finds the weak link and fixes it.⁣
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👉 𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 “𝐂𝐎𝐍𝐓𝐑𝐎𝐋” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐡𝐨𝐰 𝐲𝐨𝐮 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫𝐬.

29/05/2026

Train for the life you dream of.

28/05/2026

Here’s what I’ve sacrificed to get into the best shape of my life at 49:

- Alcohol
- Late nights
- Sleep ins
- Takeaways / sweets / biscuits / cake
- Comfort (I’ll do it tomorrow)
- Winging it (nutrition, training, mindset)
- Career certainty

I say sacrifice. But the reality is, sacrifice is a two way street.

From 18 to 35, I sacrificed my sport. My health. My mental health. My physical capacity.

For what? Not training. Booze. Drugs. TV. Comfort. All of it.

That was the real sacrifice. 17 years of it.

The way I see it, everything’s a sacrifice.

Training with no direction? You’re sacrificing your physical potential.

Winging your nutrition? Where could you be if you actually understood it?

Ignoring your mindset? You’re sacrificing your consistency.

Sacrifice is a two way street. Okay?

I was in the water at 6am this morning. Walked the dog after. Absolutely beautiful.

I sacrificed lying in bed for this.

Yes, it’s effort. But the effort is the reward. What you put into it, you get out of it.

The truth is, we’re all sacrificing something. Something that’s stopping us getting to the next level of our physicality. And the future we actually want.

A lot of people putting in the work are sacrificing their potential for lack of attention to detail.

Train for the life you dream of.

28/05/2026

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐈 𝐭𝐚𝐥𝐤 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠’𝐬 𝐨𝐟𝐟 𝐥𝐨𝐧𝐠 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞𝐲 𝐚𝐝𝐦𝐢𝐭 𝐢𝐭.

A ni**le that won’t shift. A session that drains more than it gives back. A morning where the body feels older than it should.

The mistake isn’t ignoring it. The mistake is doubling down on the same approach that got you there.

𝐀𝐧𝐝 𝐢𝐧 𝐟𝐢𝐯𝐞 𝐨𝐫 𝐭𝐞𝐧 𝐲𝐞𝐚𝐫𝐬, 𝐭𝐡𝐞𝐲 𝐰𝐨𝐧’𝐭 𝐛𝐞 𝐚 𝐫𝐮𝐧𝐧𝐞𝐫 𝐚𝐧𝐲𝐦𝐨𝐫𝐞. 𝐎𝐫 𝐚 𝐥𝐢𝐟𝐭𝐞𝐫. 𝐎𝐫 𝐚 𝐬𝐮𝐫𝐟𝐞𝐫. 𝐎𝐫 𝐰𝐡𝐚𝐭𝐞𝐯𝐞𝐫 𝐢𝐭 𝐢𝐬 𝐭𝐡𝐚𝐭’𝐬 𝐤𝐞𝐩𝐭 𝐭𝐡𝐞𝐦 𝐬𝐚𝐧𝐞 𝐚𝐥𝐥 𝐭𝐡𝐞𝐬𝐞 𝐲𝐞𝐚𝐫𝐬.

𝐈𝐭’𝐥𝐥 𝐣𝐮𝐬𝐭 𝐛𝐞 𝐚 𝐦𝐞𝐦𝐨𝐫𝐲.

Coulda. Shoulda. Woulda. Sitting around telling war stories about what they used to do. “I remember back when I could…”

That’s not a future. That’s a regret with a pint in its hand.

Blame age all you want. The body still keeps the score. It’s NEVER been the actual limiting factor, in all my years of coaching.

And o wouldn’t blame the dodgy knee or stubborn back stiffness. It’s almost always the approach.

If you don’t want that to be you. If your sport & physical freedom is in your future plans.. DM “sport”, and I’ll explain how we can help.

#𝐩𝐥𝐚𝐲 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

28/05/2026

Myself & buddy made this our morning routine from Sunday to Wednesday.

Gotta make the most of it when we can 🌞🙌

Blessed to live in ☘️

27/05/2026

26/05/2026

“𝐍𝐨 𝐟𝐢𝐱𝐢𝐧𝐠 𝐢𝐬 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝.”

That’s what Charlie said to me before he wrapped up his time inside TELOS.

𝐌𝐨𝐬𝐭 𝐜𝐨𝐚𝐜𝐡𝐞𝐬 𝐰𝐨𝐮𝐥𝐝 𝐡𝐞𝐚𝐫 𝐭𝐡𝐚𝐭 𝐚𝐧𝐝 𝐩𝐚𝐧𝐢𝐜. 𝐈 𝐝𝐢𝐝𝐧’𝐭. 𝐓𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐠𝐨𝐚𝐥. 𝐍𝐨𝐭 𝐝𝐞𝐩𝐞𝐧𝐝𝐞𝐧𝐜𝐲. 𝐀𝐮𝐭𝐨𝐧𝐨𝐦𝐲.

Charlie came to us with 15+ years of recurring back trouble. Started in his late teens. Got serious during four years living in a ski resort in Canada - first year he aggravated it so badly he could barely walk for six weeks. MRI confirmed bulging discs.

He rehabbed it somewhat. Moved to Australia. Climbed in his career. Got back into the gym. Got back into golf.

And the same cycle started up again. Same flare. Same treatment approach. Same loop.
Until one Saturday morning on a golf course, nine holes in, he couldn’t finish the round.
He emailed me. He said - I need to change something here.

He didn’t come to us with big goals. He just wanted his body to stop letting him down.
What he got was something better than a fix.
He got the knowledge to stop needing one.
That’s the work we do.

𝐃𝐌 𝐦𝐞 𝐑𝐄𝐀𝐃𝐘 𝐢𝐟 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞𝐧’𝐭 𝐛𝐞𝐞𝐧 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐬𝐨𝐫𝐭.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

25/05/2026

Want the program? DM or comment “ATP” and I’ll send it on.

24/05/2026

𝐇𝐨𝐰 𝐨𝐟𝐭𝐞𝐧 𝐝𝐨 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐦𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐬𝐩𝐢𝐧𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐢𝐭𝐬 𝐟𝐮𝐥𝐥 𝐫𝐚𝐧𝐠𝐞 𝐨𝐟 𝐦𝐨𝐭𝐢𝐨𝐧?

Not “do you stretch.” Move it. Like a skipping rope. Through every direction it was built to go.

Most people can’t remember the last time. And that’s the whole problem - they just don’t know it yet.

Here’s what I see all the time - and I say this as someone who did exactly this for years myself. Someone training hard. In the gym 4, 5 days a week. Following the programme. And the spine - literally the spine of their body feels tight. Stiff. Off.

They think that’s the price of training hard. It’s the opposite. It’s the sign something’s wrong.
It’s like a door that won’t open properly — so you keep oiling the handle. The handle was never the problem.

So here’s the question: if your back’s been “bad” for years, what have you actually been doing to fix it? Because I’d put money on the answer — rest, quick fixes, manual therapy. A non-movement solution to a lack-of-movement problem.

That’s why it keeps coming back. And it’ll keep coming back until someone changes the approach, not the effort.

A spine that’s strong and moves well serves you for the rest of your life. Get this wrong and you’ll feel that one for the rest of your life too.
This is one example of how we work at Telos.

We don’t manage the symptom / we rebuild how the thing actually moves. Every client who leaves knows how to care for their spine for the next 40 years. Don’t depend on me. Don’t depend on the rehab. Don’t depend on the physio or chiro table. Own it.

This is for you if you train hard and you’re done with the quick-fix merry-go-round. It’s not for you if you’re still after the band-aid - that’s not what this is.

Chronic back pain is horrendous. It quietly diminishes your quality of life - and most people put up with it for years longer than they should.

If you’ve been struggling, and you’re done dabbling, and you’re actually ready to own this and earn your r

22/05/2026

Wanna get to the next level physically?

Train your weaknesses