Rebel Health and Performance

09/12/2025

DECEMBER TIP #9 - COLD SHOWERS & CONTRAST THERAPY

When winter mornings hit you like a brick and the world’s still dark as a pit, sometimes the only thing that wakes the spirit is a bit of honest shock to the system.

Cold showers.

Hot–cold contrast.

That old-school “reset the man” routine.

It’s tough.

It’s grim.

And it works.

Everyone bangs on about Wim Hof- fair enough, he opened the door for the mainstream- but cold therapy has been around longer than Christmas itself. What has kicked off big lately is combining the cold with heat: saunas, steam, infrared bags, hot baths… whatever you can access without remortgaging the house.

Because here’s the truth:

Hot + cold together is real medicine for a tired modern body.

Better recovery, sharper mind, calmer nerves, stronger heart.

And yes - over the long haul, it genuinely links to longer life.

Not magic. Just biology doing what biology does when you stop treating your body like a sad sofa.

HOW TO USE IT (REBEL VERSION)

If you’ve got a sauna or hot setup:

15–25 minutes hot → straight into 2–5 minutes cold.

Repeat 1–3 rounds.

You’ll swear at me during the cold bit. That’s fine. I can take it.

If you don’t?

Cold shower.

End your morning shower with 30–60 seconds cold.

Build it gradually.

Make it a ritual - a little daily war you choose to win.

Training note:

Don’t do cold straight after heavy strength work - give it a couple of hours.

Save the cold for recovery days or evenings when you need to calm the mind.

WHY IT MATTERS

Because life piles up.

Work. Bills. Kids. Responsibilities.

And when you’ve got no time to meditate on a mountaintop, a blast of cold water is the practical man’s version of hitting “reset.”

Hot–cold training toughens you up inside and out:

– Less inflammation

– Better circulation

– Better recovery

– Better mood

– Stronger immune response

– More resilience when life gets loud

Cold wakes you up.

Heat softens the stress.

Together they make you harder to break.

If you want to walk into 2026 with a body that performs and a mind that doesn’t crumble at the first sign of stress - start here.

Small dose.

Big return.

Old school.

Still undefeated.

Rebel Coach Iain, BSc.

08/12/2025

DECEMBER TIP #8 - PROTEIN-PRIORITISED MEALS

If you’ve been with me a while, you’re probably tired of hearing it…

but I’ll say it again, loud and clear:

Protein is king.

At Christmas.

In July.

On a Tuesday.

Always.

This time of year is a battlefield of beige food — tubs of sweets, pastry everything, and enough carbs to tranquilise a horse.

But if you lead with protein, you stay fuller, calmer, and far less likely to inhale half a buffet like a man possessed.

So roast that turkey.

Glaze that ham.

Pile your plate with real food that actually supports your body.

Festive winners:

– Quality cheese

– Pâté

– Nuts

– Seafood

– Eggs

– Good cuts of meat

– Anything your Nan used to put out on a wooden board

And if you’re off work and actually have time for breakfast?

Make it count.

Poached eggs, smashed avo (yes, it’s a fitness cliché but it works), smoked salmon, omelettes, steak-and-eggs if you’re feeling primal.

Whatever you choose, lead with protein.

Why Protein Matters (The No-Nonsense Science)

1. It kills cravings before they even start.

Protein triggers GLP-1, PYY, and other satiety hormones that tell your brain “I’m good” — long before sugar gets a chance to hijack you.

2. It protects muscle — especially when you’re less active.

Christmas = more sitting, more food, less structure.

Protein stops your body dipping into muscle tissue like a shoplifter.

3. It stabilises blood sugar.

Eat protein first → smaller spikes → fewer crashes → fewer “where’s the chocolate?” moments.

4. It burns more calories just being digested.

Protein has a higher thermic effect.

In simple terms: your body works harder to digest it, so you naturally burn more.

5. It keeps you performing.

Stronger muscles = stronger joints, stronger posture, stronger life.

Rebel Tips:

✳️ Protein first, treats second.

This one rule alone can save you thousands of calories mindlessly eaten.

✳️ Aim for 30–40g protein per meal.

This is the sweet spot for satiety and muscle maintenance.

✳️ Don’t fear fat — fear weak meals.

Protein + fats keep you anchored.

Carbs alone leave you drifting.

✳️ Always cook big.

Leftover turkey, leftover ham, leftover anything = easy high-protein meals for days.

Lead with protein, and you lead the day.

Skip it, and the day leads you.

Rebel Coach Iain, BSc.

07/12/2025

DECEMBER TIP #7 — GRIP STRENGTH

This one’s sneaky — trending hard through 2025, but most guys scroll past it while clutching their Christmas pint.

Yet come next year, if you want to win every cracker-pulling contest and handle real-world demands (kids, chores, tools, life), grip strength will be your quiet edge.

Turns out your grip isn’t just about lifting a bar - it’s a simple but powerful marker of long-term health and resilience.

Studies show people with stronger grip live longer, with lower risk of death from heart disease, respiratory issues, or general decline.

Loss of grip strength over time often comes with increased frailty, disability and lowered overall muscle function.

How to build it- no fuss, no fluff:

Simple carry & carry-far: Farmer’s carries, odd-object carries, loaded shopping bags - anything you can grip heavy and walk with.

Hang & hold: Dead hangs, pull-up-bar grips - hang on, breathe, brace, and hold.

Grip work with intent: Use grippers, thick-handled tools, sand/rice buckets or keep it simple with household chores.

Full-body lifts that demand real grip: Deadlifts, rows, pull-ups - don’t hide behind straps. Grip must do the work.

Why it matters:

Grip strength isn’t just arm strength. It’s a proxy for overall muscular health, neuromuscular function, and basic physical capacity - and as studies suggest, a strong grip often means a longer, healthier life span.

So stop leaving it to the hangover-pint test.

Treat grip like the backbone of your physical armour.

Start now - carry, hang, grip hard.

Rebel Coach Iain, BSc.

06/12/2025

DECEMBER TIP #6 — INTERMITTENT FASTING (HOLIDAY EDITION)

Intermittent fasting has been the golden child of fitness trends for a few years now…

But truth be told, most of us fall into a loose version of it naturally - especially on busy days or when the nights run late and the mornings start slow.

I’ve always seen it as something primal.

Old-school.

A rhythm your body already understands if you stop forcing food down just because the clock says so.

And in December?

It works a treat.

With parties, late nights, lie-ins, and general festive chaos, holding off that first meal by a couple of hours can help you:

– Reduce calories over a 24-hour window

– Keep blood sugar steadier

– Avoid grazing like a bored reindeer

– Create a little breathing room for the mince pies and festive “accidents”

Just remember the rule that matters:

When you do eat, favour protein and fats first.

They keep you full, stop the rollercoaster cravings, and anchor the day so the treats don’t take over.

In the new year, I’ll break down the stricter, formal versions of IF the protocols, the science, the timings, and why they may help.

But for now?

Just run the Christmas Edition.

Wake, wait, hydrate, then eat with purpose.

Cut the December chaos in half.

Lead your appetite - don’t let it lead you.

Rebel Coach Iain, BSc.

05/12/2025

DECEMBER TIP #5 — STRESS-BASED CRAVINGS AWARENESS

This time of year is meant to be merry - lights up, music on, everyone pretending things are calm and cosy.

But we both know the other side of December.

Missing people who should still be here.

Money stretched thin.

Work squeezing the last drop out of you before the shutdown.

And before you know it, your hand’s halfway into the Quality Street tin wondering how you got there.

Cravings aren’t a lack of discipline - they’re usually a signal.

Stress, sadness, loneliness, pressure… all dressed up as a sweet tooth.

The win comes from catching it early, not beating yourself up after.

Top Tips:

✳️ Do something that actually lifts your mood - walk, train, call a mate, stick on a song that hits you in the chest.

✳️ Let the stress go in practical ways - write it down, take a breath, solve one small thing, not everything.

✳️ Go savoury over sweet - protein + fat hit your satiety switch far quicker than sugar ever will.

Rebel Add-Ons:

✳️ Pause 90 seconds before you eat anything you’re craving.

Most stress cravings evaporate if you just stand still long enough to hear yourself think.

✳️ Change your environment.

A five-minute walk outside beats ten minutes fighting the biscuit tin. Move your body, and your brain resets.

✳️ Eat REAL meals.

When your protein is high and your meals are solid, the snack demon loses half its power.

Stay aware. Stay steady.

Strong bodies start with a steady mind.

Rebel Coach Iain, BSc.

04/12/2025

DECEMBER TIP #4 — GLUTES & HAMSTRINGS

The posterior chain takes a hiding in modern life.

Hours sat in chairs.

Lifting odd-shaped loads at work.

Jumping straight out of traffic into graft with zero warm-up.

No wonder the low-back ni**les start knocking by the time you hit your 30s and 40s.

If you want to stay mobile, pain-free, and dangerous in the right ways—you need to bomb-proof the backside of your body.

Start simple. Start daily.

Get on the floor and brace that core.

Planks. Bear holds. Dead bugs. Breathing drills.

Ten minutes a day. No excuses, no equipment, no drama.

Then, when you hit the gym, earn your keep:

– Hamstring curls

– Glute bridges/hip thrusts (not just for the girls—get over it)

– Abductor/adductor work

– Squats

– Any deadlift variation your back doesn’t hate

These moves are your armour. Your engine. Your anti-“my back’s gone again.”

And if you’re not sure where to start?

Ask. Better to get guidance now than physio bills later.

Stronger backside. Stronger life.

Rebel Coach Iain, BSc

03/12/2025

DECEMBER TIP #3 - YOMPING

Some habits stay in the bones.

Back in my cadet days and later in the Royal Marines, nothing carved strength into a man like yomping - weight on your back, boots on the ground, and a horizon to chase.

You don’t need a compass unless you’re heading properly off-track.

Just sling a backpack on, add a bit of weight (or your kid - the ultimate training tool), and get walking.

Simple. Honest. A humbling builder of lungs and legs.

It links straight back to Day 1’s Zone 2 work - same steady engine, but now you’re layering in real-world strength. Winter training at its finest.

If you’ve got a child carrier, use it.

If not, stick a weighted vest on the Christmas list.

Either way, yomping will do more for you than most gym machines ever will - and it’ll set the pace for a stronger 2026.

Keep moving with purpose.

Rebel Coach Iain, BSc.

02/12/2025

December 2 - advent tip #2

2. Mobility & Pain Fixers

Got a ni**le? Tight back? Hips acting like rusty bolts?

Keep it simple:

• Dead bugs

• Bear holds

• Light stretch or yoga flow

• Posture resets

I had a spell of tilted-pelvis grief and sciatica-style pain.

Ten minutes a day of this stuff — no drama — and I’m moving 100 times better.

It doesn’t take a miracle… just a habit.

These little sessions add up.

They keep you moving, keep you honest, and stop December from chewing you up.

— Rebel Coach Iain, BSc

01/12/2025

30/11/2025

DECEMBER ADVENT OF GRAFT

December’s rolling in, lads.

A month where good intentions get ambushed by mince pies, dark mornings, and one-too-many “Oh go on then” moments.

But not this year.

Not on my watch.

Not in this brotherhood.

Starting tomorrow, I’m running a Rebel Advent Calendar - 25 days of straight-talking tips, mindset sharpeners, and simple wins to help you survive December without losing your edge… or your waistline.

Some days it’ll be a fitness truth you already knew but needed reminding of.

Some days it’ll be a quick tactic to stop the Christmas chaos from derailing you.

And some days, well I’ll throw in a few surprises...

Free PT sessions.

An Amazon voucher.

Little sparks to keep you honest and keep the fire lit.

This month isn’t about perfection.

It’s about refusing to sleepwalk through the last stretch of the year.

Win December, and you walk into January with your chin up and your boots laced.

We start tomorrow.

Stay tuned.

Stay sharp.

Stay Rebel.

Rebel Coach Iain, BSc

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28/11/2025

As we crawl out of November and square up to the long, glitter-covered ambush they call December, I bring you Fight For It Friday.

It’s a brutal month for staying on track, b***y traps everywhere.

Work parties. Mince pies multiplying like gremlins.

One “I’ll start again Monday” away from waking up with regret under the tree.

Now, I’m no saint.

I’m not marching around pretending to be holier than the baby in the manger.

Life is for living it has to be, or you’ll crack long before progress arrives.

But with a bit of forethought, and the kind of stealth you only learn in places where weakness gets found out fast…

you can hold the line.

You can carry your hard-earned results into January while the rest of the lads are trying to out-sweat the Quality Street.

Here’s how you fight:

1. Protect the First Hour

Start the morning like a man with intent.

No phone. No noise.

Just water, movement, and a quiet promise to yourself.

Win the first hour and the day rarely beats you.

2. One Feast, Not a Fortnight

It’s Christmas not a three-week all-you-can-eat purge.

Enjoy the big day. Enjoy another if you must.

But don’t turn December into an endurance eating event.

3. Walk It Off Like Your Grandad Did

Heavy meal? Move.

A steady 20–40 minutes trims the waist, clears the fog, and stops you becoming a festive sack of spuds.

4. Keep the Non-Negotiables Non-Negotiable

A few rules stay unbroken, even when the world’s on mulled wine:

Water
Steps
Protein
Simple. Solid. Armour for the month.

5. Beware the Office Treat Table

Looks innocent.

Isn’t.

That table has ended more good intentions than weekends and weddings combined.

Plan your snacks don’t pick like you’ve forgotten who you are.

6. The 2-Drink Limit

Enjoy the night.

Don’t wake up feeling like a lost reindeer.

Cap it. Stick to clear spirits or light beers.

Don’t let December’s fun become January’s regret.

7. Train Through the Madness

December’s not a break it’s a test.

Show up. Even twice a week keeps the body switched on and the mind steady.

Missing sessions is how the slide begins.

8. Eat Like a Man, Not an Elf

Real food first: meat, eggs, fruit, roots, rice.

Handle the plate before the pudding.

Earn your indulgence don’t graze like a woodland creature caught in a sugar trance.

9. Have a Mission

Set one clear target:

Lose 1kg.

Hold your weight.

Train 10 times.

Whatever it is, give December direction.

A man without a mission gets swept into the Christmas tide.

10. Remember Why You Started

When the whispers of “go on, it’s Christmas” get loud…remember who’s watching.

Your kids.

Your partner.

Your future self.

December doesn’t get to undo a year of graft.

And remember I’m still running the free Saturday morning bootcamp.

If it’s the only thing you manage all week, it’ll keep you honest, keep you moving,
and keep you from slipping into the December drift.

Win December. Win the year.

Rebel Coach Iain, BSc

27/11/2025

January’s creeping over the horizon, lads.

Before the world starts shouting “New Year, New Me,” sit with something truer… a little older… a little harder.

We talk a lot about internal goals dropping a shirt size, filling out your sleeves, tightening the belt, feeling healthier.

All good. All noble. All needed.

But here’s the straight truth:

When the goal is only about you… it’s far too easy to let it slip.

We’ve all done it.

We promise ourselves we’ll sort it out… and then life barges in.

And we quietly quit on the one person we live with every hour of the day.

Why?

Because men are strangely comfortable disappointing ourselves… as long as no one else gets hurt.

But when the motivation becomes external?

That’s when the iron in a man’s spine wakes up.

Because letting yourself down is one thing.

Letting them down?

That’s a different battlefield.

External motivators hit you right in the chest:

✳️ Your kids watching the kind of man you’re becoming

✳️ Your partner, your family, your closest mates

✳️ A cause or charity that means more than your comfort

✳️ Bragging rights with the lads pride sharpened into purpose

✳️ A date on the calendar: a holiday, an event, a moment you refuse to arrive unprepared for

These aren’t just incentives.

They’re anchors.

They’re reasons to stand up on cold mornings when every excuse is begging you to stay down.

Internal gets you started.

External keeps you honest.

Link them together, and you create something stronger than motivation you create duty.

And a man who trains out of duty is a man very hard to stop.

So as January approaches, don’t just ask:

“What do I want?”

Ask:

“Who am I showing up for?”

Because when the pride kicks in —when that voice whispers:

“Stand, brother. We don’t let our people down” that’s when you become unstoppable.

And just so it’s said out loud this isn’t theory for me.

I’ve lived this.

I’ve quit on myself before, and I’ve stood back up because of the people who carry my name and my blood.

Everything I write here is the same truth I remind myself of at 5am when the world’s quiet.

If it helps you steady your feet, good.

If it lights a fire, even better.

— Rebel Coach Iain, BSc