SHIFT - online 121 coaching, and personal training

16/10/2025

Single-leg work is non-negotiable for building real-world strength. 🦵🔥

Every step, stride, and landing in life or sport happens on one leg — not two, even for a split second.

Training this way develops the control, balance, and joint stability that turn strength into usable performance.

The single-leg deadlift is a great tool for this. It loads the posterior chain, builds hip stability, and demands balance, coordination, and intent.

It teaches you to own your movement — from the ground up — while exposing and correcting left-right imbalances that limit progress and raise injury risk.

This isn’t accessory work. It’s athletic work. When you move better on one leg, you move better, period.

Strong hips. Stable knees. Grounded control. That’s functional strength. ⚡

14/10/2025

Warm up with intent.

Your warm-up isn’t just about raising your heart rate — it’s about readying your system to perform. Every rep, stride, or stroke that follows depends on how well you prepare the body to move.

A jog and a few stretches won’t cut it. You need precision and purpose.

👉Controlled joint mobility – build usable range, not floppy flexibility. Each joint should move cleanly through the range you’ll need in training or racing.

👉Multi-joint movement patterns – prime the kinetic chain. Think hips, shoulders, and core working together, so strength and stability connect across the body.

👉Low-level plyometrics – light, springy, and sharp. Teach your body to absorb and produce force with control before you go full speed.

It’s not “warming up.” It’s switching on.
Move well → Move fast → Move strong.

P.S. Don’t just do burpees 💩🙄

13/09/2025

3️⃣ Weeks To Go 🔥 👊

Great to be able to help this crew hit the peak weeks for the British Open 2025.

Nice to work alongside as always.

31/08/2025

29/08/2025

Good luck to representing 🇬🇧 AG Team at this year’s Europe and Asia Triathlon Championships in Istanbul, Turkey.

Hugely deserved place on the team through hard targeted work, dedication and solid consistency.

Smash it, my friend 🏊‍♀️ 🚴 🏃🤙💪👊

29/08/2025

Absolute privilege to be in this line up again.

BKK Summer Camp 2025 cohort.

29/08/2025

Thinking of a very special man today.

Many of us would simply not know each other or do what we do without Hanshi doing what he did. Thank you.

He would have been 91 today.

Osu!

19/07/2025

One year ago. What a day. Still rocks.

14/07/2025

It’s official - Team GB 🇬🇧 colours

‘I think I’d like to try triathlon’ he said.

Yes I do get clients throw unexpected training curveballs. And it’s been a challenge has met head on through targeted focus, solid hard work and dedication. This has resulted in qualification for the 2025 Europe Triathlon Championships in Instanbul 🇹🇷 this August as part of GBR AG Team.

The hard work is already in motion, and I am incredibly proud to be part of Paul’s journey. Congratulations fella. Let’s push on…

.

02/07/2025

Will always be remembered.

28/06/2025

Always searching, learning, enhancing….

Last week I had the immense pleasure of being invited to teach, alongside my fellow coach , at the DKK Summer Camp, an Okinawan Goju Ryu karate organisation led by Gavin Mulholland Shihan and Dan Lewis Shihan ( and ).

The energy was welcoming and electric. We taught, we learned, and shared knowledge. The Senshi spirit shown throughout the weekend was outstanding.

Thank you to the DKK 🥋

Brilliant. Just brilliant.

27/06/2025

About Your Health & Longevity 🫀

If your goal is to stay strong, energised, and independent as you age, it’s time to move beyond generic cardio. You need metabolic conditioning.

This isn’t just about sweat or calories. It’s about training your body to efficiently produce, use, and recover energy, across all levels of effort — for life, not just for fitness.

🔬 Why It Matters for Longevity
✅ Improves heart and lung function
✅ Boosts recovery
✅ Enhances fat metabolism and insulin sensitivity
✅ Strengthens the nervous system and stress resilience
✅ Supports brain, immune, and metabolic health
✅ Reduces risk of chronic disease

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🔋 What to Train: The 3 Energy Systems

1️⃣ Aerobic System
🫀 Duration: 2 min+
💪 Train: Zone 2 cardio (walk, bike, swim) 3–5x/week
🌱 Goal: Improve endurance, fat metabolism, and recovery

2️⃣ Anaerobic System
⚡ Duration: 30–90 sec intervals
💪 Train: High-effort bursts with structured rest 1–2x/week
🔥 Goal: Increase metabolic flexibility and energy output under stress

3️⃣ Alactic System
💥 Duration: 0–10 sec (sprints, jumps, heavy lifts)
💪 Train: Short, max-intensity bursts with full recovery
⚙️ Goal: Preserve speed, power, and neuromuscular health

⸻

Smart Conditioning = Anti-Aging Training
Build the aerobic engine, manage intensity, and respect recovery.
This is what keeps your body and brain ready for life.

DM “LONGEVITY” for a personalised metabolic conditioning plan that fits your health, energy and recovery.