Movement 101
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๐๐ก๐๐ซ๐ ๐ข๐ฌ ๐ง๐จ ๐๐๐ฌ๐ฒ ๐ฐ๐๐ฒ.
Ageing will kick your ass. Life will kick your ass.
The biggest obstacle Iโve recognised for getting people to the next level, physically or any other aspect of their lives, is the avoidance of discomfort.
The fear of change. Of doing something unfamiliar. Of getting out there and getting after the life they want.
Everybody wants to feel ready. Wants to feel a hundred percent.
๐ช๐ก๐๐ง ๐ข๐ญ ๐๐จ๐ฆ๐๐ฌ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ก๐ฒ๐ฌ๐ข๐๐๐ฅ๐ข๐ญ๐ฒ, ๐๐ฌ ๐ฒ๐จ๐ฎ ๐ ๐๐ญ ๐จ๐ฅ๐๐๐ซ, ๐ฒ๐จ๐ฎโ๐ซ๐ ๐ ๐จ๐ง๐ง๐ ๐ก๐๐ฏ๐ ๐ญ๐จ ๐ฉ๐ฎ๐ญ ๐ข๐ง ๐ญ๐ก๐ ๐ฐ๐จ๐ซ๐ค. ๐๐จ๐ฎโ๐ซ๐ ๐ ๐จ๐ง๐ง๐ ๐ก๐๐ฏ๐ ๐ญ๐จ ๐ซ๐๐ข๐ฌ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ญ๐๐ง๐๐๐ซ๐๐ฌ.
Thatโs the work.
๐๐ง๐ ๐ฒ๐จ๐ฎโ๐ซ๐ ๐ ๐จ๐ง๐ง๐ ๐ก๐๐ฏ๐ ๐ญ๐จ ๐๐จ ๐ข๐ญ ๐ฉ๐จ๐ญ๐๐ง๐ญ๐ข๐๐ฅ๐ฅ๐ฒ ๐ฐ๐ก๐ข๐ฅ๐ฌ๐ญ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐ ๐๐ฎ๐ฌ๐ข๐ง๐๐ฌ๐ฌ. ๐๐ง ๐ ๐ก๐ข๐ ๐ก ๐ฉ๐ซ๐๐ฌ๐ฌ๐ฎ๐ซ๐ ๐ฃ๐จ๐. ๐๐จ๐จ๐ค๐ข๐ง๐ ๐๐๐ญ๐๐ซ ๐๐ฅ๐ฅ ๐ญ๐ก๐๐ญ ๐ก๐จ๐ฎ๐ฌ๐ ๐๐๐ฆ๐ข๐ง. ๐๐๐ข๐ฌ๐ข๐ง๐ ๐๐ก๐ข๐ฅ๐๐ซ๐๐ง. ๐๐จ๐จ๐ค๐ข๐ง๐ ๐๐๐ญ๐๐ซ ๐๐ฅ๐๐๐ซ๐ฅ๐ฒ ๐ฉ๐๐ซ๐๐ง๐ญ๐ฌ. ๐๐๐๐ฅ๐ข๐ง๐ ๐ฐ๐ข๐ญ๐ก ๐ข๐ง๐ฃ๐ฎ๐ซ๐ข๐๐ฌ, ๐ง๐ข๐ ๐ ๐ฅ๐๐ฌ ๐๐ง๐ ๐ฉ๐๐ข๐ง.
It will always be effort. There will always be more work to do.
๐๐ก๐๐ญโ๐ฌ ๐ฐ๐ก๐ฒ ๐ฆ๐จ๐ฌ๐ญ ๐ฉ๐๐จ๐ฉ๐ฅ๐ ๐๐จ๐งโ๐ญ ๐๐จ๐ญ๐ก๐๐ซ ๐ญ๐ก๐๐ข๐ซ ๐ก๐จ๐ฅ๐.
Everyone has an excuse. Get bored of them. Write them out - read them aloud. Listen to them. Bore yourself with them.
Those who seek the most comfortable life end up being the most uncomfortable. Weak. Unfit. Unable to do the sport, in pain. Iโve been down that road.
Painkillers. Joi
๐ ๐ ๐ฎ๐ฒ ๐ฆ๐๐ฌ๐ฌ๐๐ ๐๐ ๐ฆ๐ ๐ฅ๐๐ฌ๐ญ ๐ฐ๐๐๐ค ๐ญ๐จ ๐ญ๐๐ฅ๐ฅ ๐ฆ๐ ๐ก๐โ๐ฌ ๐ฎ๐ง๐๐จ๐ฅ๐ฅ๐จ๐ฐ๐ข๐ง๐ ๐ฆ๐. ๐๐๐๐๐ฎ๐ฌ๐ ๐จ๐ ๐ฆ๐ฒ โ๐๐ง๐ญ๐ข ๐๐ฅ๐๐จ๐ก๐จ๐ฅโ ๐ฌ๐ญ๐๐ง๐๐.
Heโs not the first.
Interesting.
I see the benefit in challenging my beliefs. Understanding my conditioning.
Itโll be four years at the end of this year.
Iโm not an alcoholic. You donโt need to be, to not consume a carcinogenic substance thatโs in the same class as ci******es, asbestos and radiation.
But then again, it took me thirty nine years to figure that out.
And Iโm yet to meet anyone whoโs gone alcohol free for a prolonged period who hasnโt felt massive, life changing benefits.
Absolutely, you can enjoy alcohol in moderation. Everyoneโs free to do what they want.
From a physical perspective (and I donโt make the rules), if you want to be stronger, fitter, more mobile, the less alcohol the better. Particularly as you get older.
The deep learning is in challenging the belief. Understanding the conditioning. Seeking something else. Running experiments.
๐ ๐ฅ๐จ๐ฏ๐ ๐ง๐จ๐ญ ๐๐ซ๐ข๐ง๐ค๐ข๐ง๐ ๐ฆ๐จ๐ซ๐ ๐ญ๐ก๐๐ง ๐ ๐๐ฏ๐๐ซ ๐ฅ๐จ๐ฏ๐๐ ๐๐ซ๐ข๐ง๐ค๐ข๐ง๐ . ๐๐ก๐๐ญโ๐ฌ ๐ญ๐ก๐ ๐๐ข๐ ๐ ๐๐ฌ๐ญ ๐ฌ๐ฎ๐ซ๐ฉ๐ซ๐ข๐ฌ๐ ๐จ๐ ๐ญ๐ก๐ ๐ฅ๐จ๐ญ.
If you drink regularly, are you not curious?
Same goes for the evening.
๐๐๐ฌ๐ญ๐๐ซ๐๐๐ฒ ๐ ๐ ๐จ๐ญ ๐ฆ๐ฒ ๐ซ๐ฎ๐ง ๐๐จ๐ง๐ ๐๐๐ซ๐ฅ๐ฒ. ๐๐๐ฌ๐ญ ๐ง๐ข๐ ๐ก๐ญ ๐ ๐๐ข๐ ๐ ๐ญ๐ฐ๐๐ง๐ญ๐ฒ ๐ฆ๐ข๐ง๐ฎ๐ญ๐ ๐ฌ๐ญ๐ซ๐๐ญ๐๐ก ๐ซ๐จ๐ฎ๐ญ๐ข๐ง๐.
Maybe you donโt get to the gym all the time. Youโre busy. I appreciate that.
๐๐ฎ๐ญ ๐ฐ๐ก๐จ ๐๐จ๐๐ฌ๐งโ๐ญ ๐ก๐๐ฏ๐ ๐ญ๐๐ง ๐จ๐ซ ๐ญ๐ฐ๐๐ง๐ญ๐ฒ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ ๐ข๐ง ๐ญ๐ก๐ ๐๐ฏ๐๐ง๐ข๐ง๐ ๐จ๐ซ ๐ญ๐ก๐ ๐ฆ๐จ๐ซ๐ง๐ข๐ง๐ ?
You absolutely do.
๐๐จ๐ฎโ๐ซ๐ ๐ฃ๐ฎ๐ฌ๐ญ ๐ง๐จ๐ญ ๐ฎ๐ฌ๐๐ ๐ญ๐จ ๐ญ๐๐ค๐ข๐ง๐ ๐๐๐ญ๐ข๐จ๐ง. ๐๐ง๐ ๐ฒ๐จ๐ฎ ๐ก๐๐ฏ๐๐งโ๐ญ ๐๐จ๐ง๐ง๐๐๐ญ๐๐ ๐ฐ๐ก๐๐ญ ๐ฒ๐จ๐ฎโ๐ซ๐ ๐๐จ๐ข๐ง๐ ๐ง๐จ๐ฐ ๐ญ๐จ ๐ก๐จ๐ฐ ๐ฒ๐จ๐ฎโ๐ฅ๐ฅ ๐๐ ๐ฆ๐จ๐ฏ๐ข๐ง๐ ๐๐ญ ๐๐ข๐๐ญ๐ฒ. ๐๐ข๐ฑ๐ญ๐ฒ ๐๐ง๐ ๐๐๐ฒ๐จ๐ง๐.
Hours a week on your phone, complaining about your physicality, claiming you donโt have time.
Youโre bullsh*tting yourself.
If youโre happy to tell yourself that, thatโs grand. But thereโs real value in being honest with yourself.
๐๐ก๐ ๐๐ ๐๐ข๐ง๐ ๐ฉ๐ซ๐จ๐๐๐ฌ๐ฌ ๐ข๐ฌ ๐๐ฏ๐๐ง๐ญ๐ฎ๐๐ฅ๐ฅ๐ฒ ๐ ๐จ๐ข๐ง๐ ๐ญ๐จ ๐ฐ๐ข๐ง. ๐ช๐โ๐ซ๐ ๐๐ฅ๐ฅ ๐ ๐จ๐ข๐ง๐ ๐ญ๐จ ๐๐ข๐. ๐๐ก๐ ๐ฅ๐จ๐ง๐ ๐๐ซ ๐ฒ๐จ๐ฎ ๐ฉ๐ฎ๐ญ ๐ข๐ญ ๐จ๐๐, ๐ญ๐ก๐ ๐ฐ๐จ๐ซ๐ฌ๐ ๐ข๐ญ ๐ ๐๐ญ๐ฌ.
I talk to people in their thirties who are injury prone all the time because of the nonsense style training theyโre doing. And they tell themselves they donโt have time to learn a different way.
Itโs an identity.
I can sympathise. But thatโs not going to get you the results you want. In fact, itโs just facilitating the story you tell yourself.
We all have time - exactly one lifetime.
If you want results - be hones
Two stretches for the neck.
Sit at a desk all day, spend so much time on the screen โ this is where it shows up.
Five minutes. Twice a week.
Save it, try it๐
๐๐๐จ๐ฉ๐ฅ๐ ๐๐จ๐งโ๐ญ ๐ค๐ง๐จ๐ฐ ๐ฐ๐ก๐๐ญ ๐๐๐ฅ๐จ๐ฌ ๐ฆ๐๐๐ง๐ฌ.
It comes from Aristotle. Every living thing has a telos, its end, its ultimate purpose. The telos of an acorn is to become an oak tree. But an acorn in the wrong environment isnโt going to grow. It needs the right conditions.
Thatโs why we use the term. Pursuing our telos. It essentially means pursuing our potential.
And to do that, we need to understand what our values are, what our mission is, whatโs really important to us. We need to do so much more.
For me it started with a decision to get fit, get strong, get out of pain, and asking for help with that. Look where thatโs led.
Fitness isnโt something you go and do and stay the same. It doesnโt work like that. It changes you fundamentally. The person I needed to become to quit drinking, quit smoking, get back training, overcome pain. Iโm a different person. Right?
And I see it in Telos all the time. People doing things they had no intention of doing when they joined. Meditation. Writing. Abstaining from alcohol. Getting back to a sport they once thought was beyond them. Changing career. Broadening their horizons. Gaining clarity on the obstacles that were holding them back. Killing off disempowering beliefs. Getting clear on the life they really want to live.
Thatโs the ripple effect. And itโs the most rewarding part of what I do.
Our mind is our body, and our body is our mind. When we look after the body, we have changes in the mind. A different outlook. And when youโre not worried about stiffness and pain, that zaps energy and focus, you can focus elsewhere.
Physical progress is a gateway. It was for me.
Itโs why I love what I do. It led to my career change also.
Itโs been a class holiday. I got what I wanted out of it. Refreshed, energised, content. But also looking forward to getting back. Weโve work to do in Telos. The journey continues.
๐ช๐โ๐ฅ๐ฅ ๐๐ ๐ญ๐๐ค๐ข๐ง๐ ๐จ๐ง ๐ ๐๐๐ฐ ๐ง๐๐ฐ ๐๐ฅ๐ข๐๐ง๐ญ๐ฌ ๐ง๐๐ฑ๐ญ ๐ฐ๐๐๐ค.
Train for the life you dream of
#๐ญ๐๐ฅ๐จ๐ฌ
๐๐ญ๐ซ๐๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ข๐ฌ ๐๐ซ๐จ๐ค๐๐ง.
Guy in his forties in the gym this morning. Squat. Romanian deadlift. Overhead press. All perfectly good exercises. Following an app, working hard, putting the effort in.
But his technique was off. And he wasnโt moving well. Poor range of motion. Hips not functioning. Very poor squat range of motion.
Heโll probably be sore tomorrow. But heโll still be just as stiff when he comes home from his holidays. Heโs โgetting strongerโ while further disimproving how he moves.
Heโs training a strength program, which he needs. But he also needs to train movement.
๐๐ง๐ ๐ญ๐ก๐๐ซ๐ ๐๐ซ๐ ๐ ๐ฅ๐จ๐ญ ๐จ๐ ๐ฉ๐๐จ๐ฉ๐ฅ๐ ๐จ๐ฎ๐ญ ๐ญ๐ก๐๐ซ๐ ๐ฐ๐ก๐จ ๐ค๐ง๐จ๐ฐ ๐ฌ๐จ๐ฆ๐๐ญ๐ก๐ข๐ง๐ โ๐ฌ ๐ฐ๐ซ๐จ๐ง๐ . ๐๐ก๐๐ฒ ๐ ๐๐ญ ๐ข๐ญ. ๐๐ก๐๐ฒโ๐ซ๐ ๐๐จ๐ข๐ง๐ ๐ญ๐ก๐ ๐ฌ๐ญ๐ซ๐๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ . ๐๐ง๐ ๐ญ๐ก๐๐ฒโ๐ซ๐ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ญ๐ข๐ ๐ก๐ญ ๐๐ง๐ ๐ฌ๐ญ๐ข๐๐.
That tightness is a tax on your body. A tax on your energy. And if youโre in pain, that steals your focus too, whilst reducing your quality of life.
This is my non-negotiable daily mobility routine. But on its own it wonโt fix all that. Itโs just one component. Intelligent strength training is the other half of it. It has to come together.
๐ ๐๐๐ฐ ๐๐จ๐๐๐ก๐ข๐ง๐ ๐ฌ๐ฅ๐จ๐ญ๐ฌ ๐จ๐ฉ๐๐ง๐ข๐ง๐ ๐ฎ๐ฉ ๐ง๐๐ฑ๐ญ ๐ฐ๐๐๐ค ๐ฐ๐ก๐๐ง ๐โ๐ฆ ๐๐๐๐ค. ๐๐๐๐ฉ ๐๐ง ๐๐ฒ๐ ๐จ๐ฎ๐ญ.
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