Coach Joe Dyer

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21/04/2026

If you observe the habits of the fittest men in their 40s while on holiday…

You’ll notice they tend to have 4 things in common 👇

1️⃣ They move daily

They don’t just sit on a sun lounger all day.

Walks, swims, bodyweight training…

It becomes part of the holiday, not an obligation or chore.

2️⃣ They stay mindful of nutrition

They’ll enjoy the food, but they don’t binge all day.

Protein at most meals.

Plenty of water.

Alcohol in moderation.

3️⃣ They prioritise recovery

Whilst on holiday of course they let their hair down and have some late nights out but they DO still aim for a decent 7-8 hrs sleep.

Maybe a power nap here and there.

They know recovery is a BIG part of the process especially in their 40s!

4️⃣ They don’t sweat perfection

They understand one “off-plan” week won’t ruin them.

They relax…

But they don’t completely fall off.

It’s about balance and trusting that the big picture matters most.

So just remember…

Enjoy your holiday however you want.

No judgement if you just want to sit on the beach, drink beers and relax you earned it.

BUT…

If you enjoy how training and eating well makes you feel why stop?

I don’t exercise on holiday because I have to.

I do it because I want to.

Because feeling strong…

Moving my body…

Getting those steps in…

For me It actually makes the holiday better.

It’s not punishment it’s part of what makes me feel good.

That’s the mindset shift that actually lasts for life.

PS - You’ll learn more tips and hacks like this in my FREE workshop that is happening on Thursday 23rd April 2026

Comment or Dm the word “WORKSHOP” below and I’ll grab the link for you (limited to 10 spaces only)

Having a six pack is overrated, but waking up at 45 with energy, moving without pain, feeling strong and mobile is massi...
20/04/2026

Having a six pack is overrated, but waking up at 45 with energy, moving without pain, feeling strong and mobile is massively underrated.

Train for strength, longevity and health you won’t just look better, you’ll feel better!

If you want to look better, feel stronger, drop body fat and move without those constant aches and pains…

Join my free workshop where I’ll walk you through the 5 steps to build muscle, lose belly fat and improve mobility.

Message me the word “WORKSHOP” and I’ll send you all the details.

Having a six pack is overrated, but waking up at 45 with energy, moving without pain, feeling strong, mobile and capable...
20/04/2026

Having a six pack is overrated, but waking up at 45 with energy, moving without pain, feeling strong, mobile and capable in your own is massively underrated.

Train for strength, performance and longevity! Look after your body, and you won’t just look better, you’ll feel younger!

If you want to look better, feel stronger, drop body fat and move without those constant aches and pains, without living in the gym?

Join my free workshop where I’ll walk you through the 5 steps to build muscle, lose belly fat and improve mobility.

Message me the word “WORKSHOP” and I’ll send you the details.

I used to be a skinny teenager and all I wanted was muscles. Maybe I wanted to be seen and heard living with 2 older bro...
18/04/2026

I used to be a skinny teenager and all I wanted was muscles.

Maybe I wanted to be seen and heard living with 2 older brothers, struggling at school and not feeling I fitted in with my peer group.

Going out drinking too much and getting into trouble errr lots of trouble.

Chasing quick fixes and dopamine highs, not thinking about the consequences and trying to impress.

As you grow older you slowly realise it’s not all about aesthetics, people around you fall ill, you may have that wake up moment, when the doctor says you have high BP, cholesterol or something worse.

It might be something softer, that slowly creeps up, sitting in a meeting and worrying about your shirt buttons popping open, losing confidence to speak up, getting out of breath when climbing stairs

Sometimes these things start to feel uncomfortable and it’s a wake up but sometimes you don’t even realise over months, years we get used to living the life of I’m busy at work, I’m just getting old, kids, stress, bad choices and it all slowly adds up.

‘Put a frog in boiling water and it jumps out quickly, slowly turn up the temp and it doesn’t notice the change..

Often we never notice these changes and keep denying or accepting the fact we can make a change. Small steps done consistently with structure, support and accountability.

For me I was the frog in cold water. slowly the temp being turned up. It wasn’t instant, I had a son, family and standards I needed to set. Standards not only for me but for them,

I found a purpose a real deep purpose. Being a role model, independence as I age, energy, strength and as cheesey as it sounds, living not just longer, but stronger for longer.

What’s your purpose?

What standards are you setting?

What are your values?

Are your actions working towards them or away from your purpose, your values ?

If you’re a man in your 40s and want me to help you ‘jump out the boiling water quickly’ or just been ‘sitting in It’ and want to commit to getting out then DM the words “LEVEL UP” and let me show you how

Meet John…Four months into his journey and everything shifted for him. Physically, mentally and in how he shows up on a ...
16/04/2026

Meet John…

Four months into his journey and everything shifted for him. Physically, mentally and in how he shows up on a day to day basis.

Before joining John was already into fitness and competed in Ironman triathlons. He pushed his body hard but still felt like something was missing and progress was slow.

He was training without clear structure, consistency wasn’t where he wanted it to be and the results just weren’t matching the effort he was putting in.

Since joining the community, things have clicked.

✅The structure gave John direction and purpose.

✅The support and accountability gave him consistency.

Now John is stronger than he’s been in years. Leaner, fitter and moving with more confidence. Most importantly, he’s enjoying the process again without spending hours in the gym and a restrictive diet.

Mentally, there’s been a big shift too.
John feels more resilient, more focused and more driven.

✅The accountability pushes him to raise his standards.

✅The bespoke programmes keep him engaged and progressing.

This isn’t just about getting in shape.

It’s a shift in habits, mindset, and self belief.

If you’re a man in your 40s, tired of feeling stuck and not seeing the results.

DM or comment with the word “STRONG” and let’s chat to see if I can help you💪

Most men in their 40s don’t need TRT…Fix the basics first and then decideIf your a man in your 40s and want to build mus...
14/04/2026

Most men in their 40s don’t need TRT…

Fix the basics first and then decide

If your a man in your 40s and want to build muscle and lose fat comment “WORKSHOP” below and I’ll send you the details of my upcoming FREE workshop 💪

13/04/2026

🚨FREE WORKSHOP🚨

5 Steps to Build Muscle, Lose belly fat and Improve Mobility.

If you’re a man over 40 and you’re struggling to build muscle and lose belly fat, Im running a FREE workshop on Thursday 23rd April at 7pm.

I’m going to show you exactly how to train properly for your age, lose belly fat and improve mobility without spending hours in the gym.

If you want in, drop me a message with the word “WORKSHOP” and I’ll send you the details 💪

11/04/2026

Stop thinking you have to spend hours in the gym to see results…

You’re not 20 anymore.

Training in your 40s is different

You’re busy

Kids, work, life

A body that doesn’t bounce back like it used to.

More responsibilities.

More plates spinning.

Less time for yourself.

And it’s not about chasing the perfect routine

Or smashing yourself 7 days a week

It’s about feeling strong enough to enjoy your life

Playing with your kids without getting tired

Choosing food that supports your goals

Without giving up the things you enjoy

Getting outside

Walking, sports, hobbies, studying…

That’s training too

Learning.

Growing.

Looking after your mind.

That’s part of the process

Strength doesn’t only happen under a barbell

It happens in the everyday choices you make

If you want to build real strength

Boost your energy

And feel great doing the things you love

DM “TRAIN” and I’ll show you how to make sustainable progress without living in the gym 💪

10/04/2026

I’ve had my fair share of injuries and as a physio, I’ve helped thousands of people work through pain and come out the other side.

Recovery from injury is rarely linear.

You’re going to have ups and downs and even sometimes go backwards in terms of pain and healing.

Those dips dont mean you are failing, they are part of the process. Recovery is messy, with ups and downs along the way, but if you stay consistent and keep showing up, you will move forward over time.

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Kingston Upon Thames
KT1 1QJ

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+447866593454

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