What are the opening hours?

Monday 6am - 9pm Tuesday 6am - 9pm Wednesday 6am - 12pm Thursday 6am - 9pm Friday 6am - 9pm Saturday 7am - 12pm Sunday 7am - 12pm

Rebel Health and Performance, Aldridge (2026)

11/03/2026

Wednesday Win

Midweek already.

Most men quit quietly around here.
Monday motivation fades.
Life gets busy.
Work piles up.
Kids need you.
Energy drops.

That’s exactly why Wednesday matters.

It’s not about smashing a perfect workout.
It’s about not disappearing on yourself.

Maybe your win today is:

• You trained when you couldn’t be bothered.
• You walked instead of sitting.
• You drank water instead of another coffee.
• You went to bed earlier.
• You showed up even though the day felt heavy.

Small wins build strong men.

Brick by brick.
Rep by rep.
Day by day.

Your kids won’t remember the emails you sent today.

But they’ll remember the man you were while raising them.

So if you did one thing for your health today - that counts.

Drop a 💪 or a WIN in the comments if you showed up for yourself this week.

Let’s remind the men in here they’re not doing this alone.

10/03/2026

Nutrition Month – Evening Answers

This morning I asked a simple question:

What’s your biggest nutrition challenge?

Here are a few of the ones I hear most often.

Because the truth is…
Most people don’t struggle with food because they’re weak.

They struggle because food is emotional, confusing, and everywhere.

⸻

Tim asked about emotional eating.

Food is tied to memories.

Family dinners.
Celebrations.
Comfort after a hard day.

First thing to remember — you’re not alone.

There’s nothing wrong with enjoying food.

But if fat loss is the goal, one rule still stands:

Calories count.

You don’t have to remove foods you enjoy…
but you do need to stay in control of them.

⸻

Another issue I see often is the opposite problem.

People not eating enough.

Monday to Friday it’s tiny “healthy” meals.
Then the weekend arrives and calories double.

Energy drops.
Digestion goes off.
People feel terrible.

The fix?

You don’t need to track like Rain Man…

But being calorie aware and checking in every few days makes a big difference.

⸻

Claire asked about the nutrition minefield.

One week carbs are bad.
Next week fat is bad.

My advice?

Look for evidence repeated over decades and across countries.

Then apply a bit of common sense.

Look at what your grandparents ate:

Protein.
Natural carbs.
Real food.

Simple works.

⸻

Late night snacking usually comes down to the same issue.

You didn’t eat enough earlier.

“Healthy” food is great…
but if it’s too low in calories you’ll still be hungry.

Your meals need protein, fats, and enough fuel to satisfy you.

⸻

And the question many people ask quietly:

Do I have to cut out foods I enjoy to lose weight?

Short answer?

No.

But the more important the goal…
the more disciplined you may need to be.

Food plays a big role in life.

The key is simple:

Control the food. Don’t let the food control you.

⸻

If you’ve got a nutrition question…

Drop it in the comments.

I’ll answer as many as I can over the next few days. 💪

10/03/2026

March is widely recognised as Nutrition Month.

A time to step back and look at the fuel we put in the engine.

Now before anyone starts picturing rabbit food and miserable salads… that’s not what this is about.

Nutrition isn’t about perfection.

It’s about understanding your habits.

Because after years coaching dads, workers, busy people trying to hold life together, I’ve learned something:

Most people don’t struggle because they’re lazy.

They struggle because life and food are tangled together.

Food is comfort.

Food is celebration.

Food is memory.

And the challenges people face are often deeper than just “eat better”.

A few examples from people in the gym:

Tim, a long-time client, said something honest the other day.

“Food is tied to nostalgia for me… certain meals take me back to good times and events. I know I’m not hungry, but the emotion is there.”

Another one I see surprisingly often is the opposite problem.

People not eating enough.

When they start training properly their energy crashes, recovery suffers, and we realise the body simply isn’t getting the fuel it needs.

Then there’s the information overload.

Claire, my VA, put it perfectly:

“Nutrition just feels like a minefield. One minute something’s good for you, the next minute someone says it’s terrible.”

And she’s not wrong.

Every week there’s a new diet trend, a new rule, a new influencer shouting louder than the last one.

Truth is, most good nutrition comes back to simple principles done consistently.

So here’s the question for you this morning:

What is your biggest nutrition challenge right now?

Emotional eating?
Not knowing what to eat?
Eating too little or too much?
Late-night snacking?
Busy schedules and convenience food?

Drop your question or challenge in the comments.

Later today I’ll post again and answer some of them with simple, practical tips you can actually use.

No gimmicks.

No fad diets.

Just honest advice that works in the real world.

So go on…

What’s the one thing about nutrition that trips you up the most?

👇 Ask it below and check back this evening.

09/03/2026

The “No Time” Monday Challenge

Let’s be honest about Mondays.

Work’s back.
School runs.
Meetings.
Emails.
Life coming at you from every direction.

Most men think if they can’t do a full workout, there’s no point.

That’s the trap.

Because the real battle isn’t the workout.
It’s the habit.

Strong men understand something simple:

A short session still counts.
Ten minutes still counts.
One small win still moves the needle.

You don’t need 60 minutes today.

You just need to refuse the excuse.

So here’s the Monday Challenge:

20 Push-Ups
20 Squats
20 Sit-Ups
20 Minute Walk

That’s it.

Break it up if you need to.
Do it between meetings.
Do it after the school run.
Do it before the kettle boils.

The goal isn’t perfection.

The goal is momentum.

Because when you prove to yourself you can still show up on the busiest day of the week…

That’s where discipline starts to grow.

And discipline beats motivation every time.

👇 If you’re in, comment DONE when you’ve completed the challenge.

Let’s start the week like men who take care of themselves.

06/03/2026

Friday Thoughts.

No bootcamp this weekend.

The older two and their mum are dancing at an event up in Liverpool, and sometimes life calls you somewhere other than the gym floor.

And that’s alright.

Life isn’t a straight road. It bends. It swerves. It throws the odd roundabout in just when you thought you were cruising.

Sometimes you have to pivot.

Sometimes you have to swivel.

That’s not a lack of commitment.

That’s being a man who understands what actually matters.

My hope, and I’m pretty confident of this, is that the lads who’ve started this journey with me already have the confidence to train this week in their own way. Move their bodies. Look after themselves. Then we regroup and get after it again next Saturday.

Because this thing was never about one session a week.

It’s about building men who can stand on their own two feet.

And truth be told, weekends like this matter just as much.

Family opportunities come around without warning.

A dance event. A trip out. A random Saturday memory.

You have to grab them when they show up.

Because the hard truth is…

one day one of those moments will be the last one.

And we won’t know it at the time.

I had some sad news this week.

One of my oldest friends lost a family member, and my heart breaks for him and his family.

It’s a quiet reminder that time moves whether we notice it or not.

So this weekend I’ll be leaning into the moment.

Watching the kids dance.

Laughing.

Making the memories while they’re still being written.

Bootcamp will be back next week.

But this weekend belongs to family.

Hold yours close.

05/03/2026

Thought for Thursday

This morning one of my boys woke up in a storm.

Tears. Panic. Convinced his stomach was about to betray him again.

Last time he felt unwell at school it shook him. Today, the memory felt bigger than the reality.

Refusal. Fear. Total shutdown.

And it got me thinking…

How often do we do the same?

A small inconvenience.

An old embarrassment.

A past failure.

And suddenly we’re paralysed.

We cancel the meeting.

We avoid the opportunity.

We don’t start the thing.

Not because it will break us but because once, something similar felt uncomfortable.

I’ve seen men rebuild their lives after genuine trauma.

And I’ve seen others crumble under the weight of a minor setback.

The difference isn’t toughness.

It’s the story they tell themselves.

Children feel fear loudly.

Adults feel it quietly but we obey it all the same.

The mind is a powerful servant and a ruthless master.

If we let every small discomfort leave a scar,

we end up living cautiously instead of courageously.

Growth doesn’t come from avoiding the wobble.

It comes from walking through it.

Sometimes the stomach settles.

Sometimes the meeting goes fine.

Sometimes the thing you feared… wasn’t the thing at all.

So the question for today is simple:

What are you avoiding that isn’t actually dangerous - just uncomfortable?

04/03/2026

Women’s Wednesday.

And this week, it carries more weight.
Because Sunday is International Women's Day.

Listen up.

Strength isn’t owned by men.
Discipline isn’t male territory.
Resilience doesn’t ask permission.

The women in this community?
They work.
They mother.
They carry the load.
And they still train.

That’s grit.

Not for attention.
Not for applause.
But because being strong makes life lighter.

Strong for their kids.
Strong for their partners.
Strong for themselves.

When a woman trains, she doesn’t just change her body.
She shifts the standard in her home.

Kids see it.
Partners feel it.
The whole room moves differently.

So this Sunday, we don’t do fluffy slogans.
We show respect properly.

By showing up.
By lifting heavy.
By fuelling well.
By backing the women who refuse to shrink.

And here’s your call to action:

Tag a woman who sets the standard.
Message the one who holds it all together.
Thank the mum, the wife, the sister, the coach, the friend.

Don’t just scroll past it.
Say it out loud.
Let them know they’re seen.

Strength is strength.
And we build it together.

03/03/2026

M CHECK-IN – DAD EDITION

This morning we asked the hard question.

Now here’s the practical answer.

Self-care isn’t soft. It’s maintenance.

You service your motor.

You sharpen your tools.

Why are you running yourself into the ground?

My go-to’s:

• Fresh air. Walk the dog. Clear your head.
Or rope the family in. Movement fixes moods.

• 30-minute graft.
Bodyweight. AMRAP. Sweat. Done.
You parent better after training. Fact.

• Journalling.
Get the noise out of your skull and onto paper.
Clarity beats chaos.

Truth be told, some of my Thursday posts are exactly that a public journal. If you’ve never tried it, start there.

• Mini breaks.
Night away with your partner.
Or a solo camp. Fire. Silence. Reset.

Add these in:

• Cold showers - practise calm under stress.

• One solid mate - real conversation, not just banter.

• Box breathing before you react.

• Phone down earlier. Be where your boots are.

• Protect your sleep - tired men snap faster.

And here’s the truth.

If you’re still feeling that flash point rise…

Maybe that strong-willed child is the exact pressure you need.

Iron sharpens iron.

You won’t have the noise forever.

You won’t have the chaos forever.

One day the house will be quiet.

So regulate. Step away when needed.

Then come back steady.

Lean in.

Be present.

Let them raise you too.

03/03/2026

TWO FOR TUESDAY – DAD EDITION

Last night I went to see Jordan Davis live.

He shared the story behind Son of a Gun - and it hit home harder than a heavy set of deadlifts.

He spoke about one of his boys. Full tilt. Wild. Feral in the best way.

The kind that empties your tank and then asks for a piggyback.

One night, putting him to bed while his mum was staying over, he joked that the lad might be the reason he’d go bald.

Her response?

“That’s because he’s the spitting image of you. I didn’t have it any different with you.”

And there it is.

We don’t just raise boys.

We raise little mirrors

Here’s the two-fold truth.

1️⃣ We must take time for ourselves.

No one is coming to hand it to you.

If it costs you an hour of sleep to train, to think, to breathe, to go to that concert or to sit in silence sometimes that’s the price. Pay it.

A burnt-out dad isn’t a badge of honour. It’s a warning light.

2️⃣ We’re dealt the cards we need.

Not the easy ones. The refining ones.

The strong-willed child.

The emotional one.

The stubborn one.

And if we’re honest?

Our parents might say we were no different..

That’s not punishment.

That’s legacy staring back at you.

So here’s today’s question, no filters:

How are you actually looking after your wellbeing?

Are you doing enough?

Or when the little one pushes your buttons, do you feel yourself slipping?

No shame. Just truth.

Because regulation isn’t weakness, it’s leadership.

Come back later for some simple, practical steps to help you become the father you said you’d be.

It’s not over if you’re still breathing.

02/03/2026

Monday Is For The Men They’re Watching.

One day your kids will describe you.

Not your job.
Not your income.
Not how busy you were.

You.

Will they say:

“Dad was always shattered.”
“Dad was stressed.”
“Dad was glued to his phone.”

Or:

“Dad was strong.”
“Dad was steady.”
“Dad showed up.”

Read that again.

Your training isn’t about abs.
It’s not ego.
It’s not trying to be 21 again.

It’s capacity.

Capacity to work a long shift and still wrestle on the living room floor.
To carry the weekly shop without your back barking.
To handle pressure without snapping at the people you love.
To be the calm in the storm.

Strength is leadership.

When your son sees you train, he learns discipline.
When your daughter sees you prioritise your health, she learns standards.
When they see you tired but still showing up - they learn resilience.

You set the temperature of your house.

So don’t train for summer.
Train for legacy.

Lift like you’re building a foundation.
Move like you plan to be around.
Eat like your heart has to carry you for 30 more years.

Because one day, when they talk about you…

Make sure they say,
“My dad was solid.”

27/02/2026

FREE SATURDAY BOOTCAMP.

Let’s keep it simple.

Most men don’t need another podcast.
Another plan.
Another Monday promise.

They need a time.
A place.
A reason to show up.

This Saturday - you’ve got one.

It’s free.
Because the first step shouldn’t be a barrier.

No pressure to be fit.
No expectation to be the strongest.
Just bring a bit of grit and a willingness to work.

We train as a group.
Real effort. Real sweat.
No mirrors. No egos.

You’ll move.
You’ll breathe hard.
You’ll remember what it feels like to push yourself on purpose.

And here’s the truth…

When a man trains, everything tightens up.
Posture. Focus. Patience. Discipline.

You go home sharper.
Calmer.
More present.

Your family feels that.

So if you’ve been stuck in your head…
If you’ve said “I’ll start soon” for the last six months…

Start Saturday.

📍 Address: Birch Lane Business Park, Birch Ln, Stonnall, Walsall WS9 0N
⏰ Time: 8.30 – 9.30am
📅 Every Saturday
✅ All levels welcome
💥 FREE

Comment READY or message me for more details.

No drama.
No fluff.
Just work.

26/02/2026

“It is easier to build strong children than to repair broken men.”

— Frederick Douglass

Walked past this sign on the way to work.

“No cycling or ball games. By order.”

By order.

We say we care about obesity.

We say we care about mental health.

We say we care about resilience.

Then we ban the very thing that builds it.

Movement isn’t antisocial.

Play isn’t dangerous.

A football against a wall isn’t a crisis.

It’s coordination.

Confidence.

Camaraderie.

We’re raising children in bubble wrap and wondering why they don’t bounce back.

Scraped knees build judgement.

Losing 5–0 builds humility.

Arguing over a handball builds backbone.

Strong adults don’t just appear.

They’re forged early through movement, competition, risk and freedom.

If we want fewer broken men, we need fewer “By order” signs.

Let them run.

Let them play.

Let them grow strong.

That sign says more about us than it does about kids.

Rebel Health and Performance

11/03/2026

10/03/2026

10/03/2026

09/03/2026

06/03/2026

05/03/2026

04/03/2026

03/03/2026

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27/02/2026

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