Evolve Well

Rewire. Realign.

Rebuild Your Bulletproof Body with Tom.
📈From stiff & drained -> Pain-free & powerful
💥20+ clients Bulletproofed
📲DM ‘RESET’ to start

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24/10/2025

Got my client out of back pain in just 8 weeks — here’s exactly how:

1. Found the root cause – not just where it hurt. We identified poor posture, a scoliosis curve & weak inner core.

2. Re-aligned & re-activated – focused on strengthening, stretching and deep core activation before adding load.

3. Rebuilt with strength – functional movements, smart progressions, no ego lifting.

4. Dialled in lifestyle – better sleep, hydration, & daily movement sealed the deal.

Now he’s pain-free, standing taller, and moving with confidence again.

Comment “RESET” and I’ll send you the same 15-Minute Scoliosis Reset routine I use to get these results.

22/10/2025

Everyone says they want to fix their health - until it means actually changing something.

It won’t change just by thinking about it - you fix it by taking action TODAY, while looking through a holistic lens at breath, posture, lifestyle, stress.

That’s where you’ll see the best results.

Send this to someone who needs to hear this!

If you are ready to take action, comment “ready” below and I’ll be in touch.

16/10/2025

The skeletal system is suspended within our fascia.

Bones, vertebrae, and joints can all be pulled out of position if one side becomes tighter than its opposing side.

When you focus on releasing the tight areas and strengthening the weak ones, your structure naturally realigns into balance.

The same goes for scoliosis — one side is often compressed, tight, and overactive, while the other becomes long, weak, and underactive.

Bring balance back to the body, breathe into the restricted areas, and you’ll notice huge improvements in alignment and ease of movement.

I’ve built the 15-Minute Scoliosis Reset to do exactly that.

Comment “reset” below to start the protocol today!

15/10/2025

5 things I don’t have time for as a posture & scoliosis coach.

1. Bad office chairs (especially if you sit all day) - 8-10hrs sitting down (hopefully you are having reg breaks 😅) in a bad chair will make things so much worse. Office space ergonomics are real. Invest in a quality chair.

2. Quick-fix posture correctors - the amount of wacky and weird gadgets out there is ridiculous. They are a bandaid solution to a deeper muscular imbalance. Train long time under tension exercises to target your postural fibres.

3. Heavy workouts (when dealing with posture/scoliosis) - loading up the spine with heavy weight (axial loading) will only reinforce the dysfunction. A targeted approach is needed first to rebalance the body. Heavy workouts come when your spine is back in optimal alignment.

4. Breathing mechanics - incorrect breathing mechanics will compound poor posture. The breath can be used as a tool for improving posture and expanding compressed areas (scoliosis). Breathe right and you will notice you stand taller.

5. My own journey - If I’m not practicing what I preach then what does that say to the people I’m working with. Listen to the people who look like they’ve done the work. Otherwise they can’t be trusted.

If you are ready to get on top of your posture or scoliosis, DM me “reset” and we can get started.

14/10/2025

Scapular health is underrated.

Shoulder pain when reaching overhead? Your scapular could be restricted and the humerus has to do more of the work.

This can result in impingement and ultimately pain in the shoulder.

I know from 13 years as an electrician working overhead all day that my left shoulder blade and neck would give me so much grief.

It was all because the surrounding muscles were asleep, meaning others muscles had to take over.

Being consistent with a routine like this has brought the surrounding muscles back to life, greatly reducing the compensatory pattern I previously had.

Send this to a friend or save the routine for yourself!

If you are wanting to improve your scapular health, comment “Scapula” below and I’ll send you a daily routine that’ll improve posture as well.

09/10/2025

Nagging ache between your shoulder blades?

Do this test to see if it’s connected with poor scapular mobility.

If you can’t remain in contact with the wall and have to compensate by arching your back, you may need to work on better scapular mobility.

Posture plays a role in this as weak upper back muscles will result in a slouched forward posture.

Better alignment will result in better biomechanics and scapular mobility.

If you want my 15 min protocol to improve your posture from the comfort of your home, comment “protocol” below and I’ll send it over.

08/10/2025

You’ve been lied to about scoliosis.

It’s not “just something you have to live with.”

Most routines treat symptoms, not the root cause.

That’s why nothing sticks.

Comment “reset” below and I’ll send you my 15-Minute Scoliosis Reset - the same routine my clients use to start realigning their spine in minutes a day.

‼️ I’ve also got 2 spots open this week inside The Bulletproof Body - for those ready to go deeper and rebuild posture, scoliosis and health from the ground up.

Let’s go 🚀

06/10/2025

The six rhythms I live by:

Balance. Discipline. Nourishment. Alignment. Presence. Recovery.

Master these — and your body, mind, and energy realign naturally.

If you are wanting to live your best life and be able to handle anything life throws at you, prioritise these rhythms.

If you need guidance on how to do that, DM me ‘rhythm’ and we can have a chat to see what that looks like.

Look after yourself out there.

25/09/2025

If I had to choose one stretch for low back pain, it would be this. Follow along, use a chair if you have to (instead of Swiss ball), and feel the relief.

Address

Newcastle, NSW

Website

https://evolve-well.com.au/15-min-scoliosis-routine

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