Physio Strength Club, London (2026)

04/01/2026

Have you ever felt like you’re stuck in a place you just can’t seem to get out of?

Maybe it’s frustration with your goals. Maybe it’s second-guessing your decisions. Maybe life just feels… boggy. Like you’re wading through thick muck and everything takes twice as long and feels twice as heavy.

There’s a piece I recently read that really helped me rethink that feeling, and at its heart it’s about something incredibly simple and incredibly profound.

Most of us believe we’re stuck in a unique, bespoke situation. We tell ourselves this is the one time the rules don’t apply. That somehow this particular challenge was custom-made to trap us forever.

But here’s the key insight: you’re not in the first bog that’s ever existed and you won’t be in the last. Every single person who’s ever grown, evolved, improved or succeeded has at some point felt exactly what you’re feeling right now. They’ve been caught in the mire. They’ve felt paralysed. They’ve wondered whether the way out even exists. The difference is not talent or luck. It’s awareness and action.

One of the boldest ideas in that post is this: naming the experience matters. When you can name the pattern you’re in, you immediately distance yourself from it. You stop believing that the struggle is a cosmic punishment or a bespoke trap designed just for you.

Imagine catching yourself and thinking: I’m stuck in a bog right now. Just saying it puts your foot on solid ground. Suddenly you’re no longer lost in it. You’re observing it. And once you’re observing it, you can start moving out of it.

Here’s what I want you to take away:

✔ You are not trapped in a one-of-a-kind struggle. You are in a pattern that others have been in before and have escaped from. That means there is a way out.

✔ The struggle you’re in right now is temporary. It is not your identity. It is a phase you can learn from and move through. That’s how growth actually works.

✔ Self-awareness — naming what’s happening — is the first step out of the bog. Once you can see it clearly, you can change your strategy and take deliberate action.

This applies to every part of life — professional challenges, health transformations, emotional slumps, creative blocks, leadership doubts… every bog is a pattern. And every pattern has exit routes.

So here’s my question to you today:

What bog are you in right now? And what would the first step toward dry ground look like for you?

Sometimes the answer starts with simple awareness, sometimes it starts with a conversation, sometimes it starts with the courage to make one small move.

Comment below. Let’s talk about how we pull ourselves out of the mire and keep moving forward together.

Wishing you higher ground, always.

02/01/2026

Have you ever asked yourself the classic question “What do I want out of life?” Most of us have. Most of us would answer something like “happiness,” “a great job,” “loving relationships” or “financial freedom.” That sounds great. Who wouldn’t want those things? But here’s the kicker — that question doesn’t tell us much. It has become so ubiquitous it has almost no meaning anymore.

I want to share with you a different question. A deeper question. A question that might be far more important for the direction of your life. It is this:

What pain are you willing to sustain? What struggle are you willing to endure to get what you say you want?

You see, everyone wants the good stuff — the happiness, the success, the connection, the freedom — but not everyone is willing to put up with the hard stuff that comes with achieving them. Most people avoid negative experiences at all costs and view pain as something to be escaped or eliminated. But in reality, pain and struggle are inevitable. And the quality of our life is shaped far more by what we are willing to sustain than what we imagine we want.

Ask yourself this:

If you want financial independence, are you willing to tolerate the long hours, the uncertainty, the setbacks and the sacrifices that come with building something that lasts?

If you want great relationships, are you willing to sit in uncomfortable conversations, work through hurt feelings, and build emotional resilience together?

If you want better health, are you ready to embrace the sweat, the soreness, the discipline and the daily consistency?

Here’s the real lesson:

What we get out of life is not determined by the good experiences we desire, but by the negative experiences we are willing and able to sustain to get those good experiences.

Most people fall into the trap of wanting the reward without wanting the struggle. They want the result but not the process. They want the victory without the fight. And this leads to a lifetime of settling and wondering “What if?” until one day that question becomes “Was that it?”

But here’s what’s truly empowering:

YOU get to choose what pains and challenges you will accept. You get to choose what struggles define you. Because you cannot avoid struggle in life. You can only choose which ones you will take on.

And that choice reveals your real values. The things you truly care about are the ones you are willing to suffer for. The things you want badly enough that the pain doesn’t stop you.

So today I want to ask you something real:

What is the pain worth enduring for the life you want? Not the fantasy version of it — the actual journey and all the challenges that come with it. And once you know that, you will know what direction your life is truly headed.

Comment below and let’s talk about it. What struggle are you choosing?
What are you willing to sustain?
Let’s dive into the question that actually matters.

02/01/2026

🔥 What if everything you thought about aging was just… negotiable?

I just came across an interview with cardiologist Dr. Benjamin Levine that absolutely shifted how I think about aging, longevity and health — especially the way our hearts age.

We’ve all heard the stories — “your heart shrinks with age,” “you’ll slow down in your 50s/60s/70s,” etc. But what if that doesn’t have to be your reality?

📌 Dr. Levine argues something both simple and revolutionary:

👉 Exercise isn’t just good for your heart — it prevents it from aging and can even reverse signs of age-related decline.

He compares exercise to brushing your teeth or taking a shower — fundamental habits that should be non-negotiable parts of life, not optional extras.

And here’s the mind-blower:
💡 Physically active adults can have hearts that look and function like those of people decades younger.

This isn’t about vanity.
This is about healthspan — the part of your life you’re alive AND well — and making sure you get more quality years, not just more years.

🧠 What this means for YOU

Whether you’re in your 30s, 50s or beyond, it’s never too late to start building habits that change the trajectory of your health.

Here are the practical takeaways I want you to think about:

✅ Make movement non-negotiable
Not because you should — but because your heart, mitochondria, blood vessels and metabolism thrive on it.

✅ Shift your mindset on aging
Aging doesn’t have to equal inevitable decline. There are biological pathways we control, not just endure.

✅ Long sessions matter
Dr. Levine talks about the importance of longer aerobic sessions in addition to daily activity — it’s not all short bursts and step counts.

💬 So here’s the question for our community:

👉 What one thing would you change in your weekly routine if you knew it could literally reverse signs of aging inside your body?

Tell me in the comments👇
Not someday, not tomorrow — what’s your first step today?

Let’s inspire each other. 💪❤️

28/12/2025

You’ve been training consistently for a while now.

You eat reasonably well.
You move most days.
Your energy is better than it used to be.
Your body feels more capable.

From the outside, things are working.

But something feels off.

You know exactly what you should be doing.
Train, recover, repeat.
Sleep well.
Eat simply.
Progress patiently.

Yet you keep drifting.

You start questioning the program.
You wonder if you should try a new training style.
A new diet.
A new supplement stack.
A new wearable.
A new coach.

You tell yourself you’re “optimising”.

But deep down, you know the truth.

If you just kept doing what’s already working for another 12 to 24 months, your health, strength, body composition and resilience would compound dramatically.

So why don’t you?

Instead, you tinker.
You jump protocols.
You overhaul routines that don’t need changing.
You chase novelty disguised as optimisation.

Every change feels justified in the moment.
You convince yourself you’re staying ahead, avoiding plateaus, being proactive.

But here’s what’s really happening.

Your health is improving…
while your brain is getting bored.

And when dopamine drops, the brain starts looking for problems that don’t exist.

This isn’t a lack of discipline.
And it’s not a motivation issue.

It’s a predictable biological response.

The exact conditions that produce long term health results
are the same conditions that make people abandon them.

To understand why, you need to understand something called the explore exploit tradeoff.

Imagine this.

You’re a prehistoric human gathering food.

You’re crouched at a berry bush.
The berries are ripe. Sweet. Reliable.

Then you notice another bush nearby.
The berries look darker. Bigger. Unknown.

Do you stay and keep harvesting what works?
Or do you abandon it to explore something new?

This tension exists in every nervous system.

Exploration brings novelty and uncertainty.
Exploitation brings reliability and reward.

Your brain uses dopamine to manage this tradeoff.

New stimulus equals dopamine.
Predictable stimulus equals silence.

In health and fitness, this creates a problem.

Early on, everything is new.

New training.
New sensations.
New soreness.
New feedback.

Dopamine is high because uncertainty is high.

But once your routine works, novelty disappears.

The body continues to adapt.
Results continue to accumulate.
But dopamine drops.

Your health reward is increasing.
Your psychological reward is decreasing.

And your brain does not care about long term outcomes.

It cares about stimulation.

So it starts scanning.

Maybe this program isn’t optimal.
Maybe you need a new split.
Maybe carbs are the issue.
Maybe fasting is the key.
Maybe you should train more. Or less. Or differently.

This pattern is called dispersion.

The fragmentation of attention across multiple strategies
when sustained focus on one would create compounding results.

Dispersion is not a flaw in character.

It’s a biological response to predictability.

The solution is not more willpower.

The solution is to stop asking your health routine to entertain you.

Long term health is methodical.
Predictable.
Sometimes boring.

And that’s exactly why it works.

So instead of constantly changing your training and nutrition, you redirect your need for novelty elsewhere.

Here’s how.

Step 1: Keep the health behaviours boring and consistent

Your training plan does not need to excite you.
It needs to work.

Progressive overload.
Adequate recovery.
Enough protein.
Enough sleep.

If it’s producing results, protect it.

Health compounds quietly.

Step 2: Feed novelty through learning, not protocol hopping

Learning creates dopamine without disrupting progress.

Read.
Study physiology.
Understand why the basics work.

When you satisfy curiosity through understanding, you’re less likely to sabotage consistency.

Step 3: Feed novelty through your environment and lifestyle

Change your surroundings, not your fundamentals.

Train outdoors.
Try a new sport once or twice per week without replacing your base training.
Travel.
Learn a new skill unrelated to health.

New environments stimulate the nervous system without destabilising your habits.

Step 4: Feed novelty through challenge, not chaos

Pick one challenging pursuit outside your health routine.

Something with clear goals.
Immediate feedback.
A real chance of failure.

Sport.
Martial arts.
Climbing.
Learning an instrument.

When your brain gets stimulation elsewhere, it stops trying to manufacture problems in your health plan.

The people who sustain great health long term don’t have exciting routines.

They have exciting lives.

Their training stays simple.
Their nutrition stays boring.
Their habits stay stable.

And because of that, their health compounds while others keep starting over.

If your health routine feels dull, that’s not a sign it’s failing.

It’s often a sign it’s working.

Make your life more stimulating.
Not your program more chaotic.

Consistency is not sexy.
But it’s undefeated.

Rooting for you.

27/12/2025

Most people try to improve by chasing results.

More weight on the bar
Less pain
Better fitness
Better body composition
More consistency

But the evidence keeps pointing to the same conclusion.

👉 Focusing on results is not the most effective way to improve.

A large systematic review and meta-analysis published in the International Review of Sport and Exercise Psychology analysed 27 studies on goal setting and performance.

The findings were clear.

Process and behaviour-based goals were up to 3x more effective than outcome goals for improving performance.

In simple terms
What you do each day matters far more than what you hope will happen eventually.

Outcome goals sound motivating
“I want to lose 10kg”
“I want to be pain free”
“I want to be fitter”

But outcomes are delayed and often outside of your direct control.

What is in your control are behaviours.

How often you train
How you move
How you recover
How you sleep
How you fuel yourself
How consistently you show up

The research showed that process goals produced the largest improvements in performance and self-efficacy. Not only did people perform better, they believed more strongly in their ability to improve. That belief then feeds back into consistency.

This is why habits win.

Daily motivation fluctuates
Daily inspiration comes and goes

But daily habits compound.

Small, repeatable actions done consistently outperform bursts of effort driven by emotion.

Instead of asking
“Am I getting results yet?”

Better questions are
Did I train today
Did I move well today
Did I recover properly
Did I stick to the behaviours I said I would

Progress is not built by focusing on the scoreboard
It’s built by focusing on the drills

If you want long-term change
In performance
In health
In resilience

Stop obsessing over outcomes.

Build systems.
Build habits.
Focus on the process.

The results take care of themselves.

26/12/2025

🧬 New aging science: it’s not just calories — it’s amino acids

A new paper (Chen et al.) just added an important piece to the longevity puzzle.

Researchers looked at plasma metabolites linked to epigenetic age acceleration (how fast your biology is ageing, not your birthday).

👉 Of all metabolic pathways studied, cysteine & methionine metabolism came out as the most strongly associated with accelerated ageing.

Let that sink in for a second.

Why this matters (in plain English)

Methionine and cysteine are sulphur-containing amino acids.

They sit at the crossroads of: • DNA methylation (epigenetic clocks)
• Oxidative stress
• Inflammation
• mTOR signalling
• Glutathione (your main antioxidant system)

In other words:
how you process protein may influence how fast you age.

Not calories alone.
Not supplements alone.
Not exercise alone.

This DOESN’T mean “protein is bad”

Important clarification before the internet loses its mind 😅

This isn’t saying: ❌ stop eating protein
❌ lose muscle
❌ live on lettuce

It is saying: ✔️ the type, balance, and timing of protein matters
✔️ chronic excess of methionine-heavy foods may push ageing signals faster
✔️ supporting cysteine → glutathione pathways may be protective

Rodent data has shown this for years.
Now we’re seeing human metabolomic + epigenetic evidence catching up.

Practical takeaways (no extremes required)

Things that align with this research:

• Moderate methionine, don’t eliminate it
– Less red meat & cheese
– More plant proteins, fish, mixed sources

• Support glutathione production
– Cruciferous veg, garlic, onions
– Training (yes, exercise boosts this)

• Avoid constant feeding – Intermittent fasting / calorie cycling reduces mTOR pressure
– Likely mimics methionine restriction effects

• Polyphenols matter – Green tea, cocoa, olive oil, turmeric
– These interact with redox + methylation pathways

Sound familiar?
It should — this overlaps strongly with what we already know improves healthspan.

The bigger message

Longevity isn’t about hacks.
It’s about reducing chronic biological stress — metabolic, inflammatory, oxidative — while maintaining strength and function.

This paper reinforces a simple idea:

👉 Ageing is metabolic before it is structural

And once metabolism shifts, everything else follows.

If you want, I can break down:
• how this ties into fasting
• why muscle still matters
• how to apply this without overthinking your diet

Drop a comment 👇

23/12/2025

Physical Sovereignty: Why Your Body Is Your Last Line of Freedom in an AI World

There’s a conversation coming that most people aren’t ready for yet.

It isn’t about whether AI will take your job.
It isn’t about wearables, supplements, or the perfect protocol.
And it definitely isn’t about looking good with your shirt off.

It’s about agency.

In a world where intelligence is cheap, instant, and outsourced…
your body may be the last thing that’s truly yours.

Intelligence is being commoditised. Bodies are not.

For most of human history, intelligence was scarce.
If you could reason well under pressure, you had power.

That’s changing fast.

AI now:

Thinks faster than you

Remembers more than you

Processes complexity better than you

Never gets tired, emotional, or distracted

So if everyone has access to intelligence on tap, what actually differentiates humans?

The uncomfortable answer:

Stress tolerance

Emotional regulation

Physical resilience

The ability to act decisively when things are uncertain

All of those are biological traits, not software features.

Physical weakness quietly erodes agency

This is the bit people don’t like hearing — but it matters.

When your physiology is poor:

Stress feels overwhelming

Decision-making narrows

Risk feels threatening rather than challenging

You default to safety, comfort, and compliance

That doesn’t make someone lazy or immoral.
It makes them biologically constrained.

And in a future where systems are optimised for safety, efficiency, and compliance…
those constraints get exploited — not maliciously, but structurally.

Physical sovereignty isn’t about aesthetics

Let’s be clear.

This is not:

Gym bro culture

Biohacking for ego

Six-pack obsession

Moral superiority through fitness

Physical sovereignty is much simpler and much deeper:

Can your body tolerate stress without breaking your mind?

Because when pressure rises — and it will — that’s when:

People outsource decisions

People defer to authority

People stop thinking independently

Not because they’re weak-minded.
Because their nervous system can’t cope.

History already shows this pattern

Every civilisation that lost physical competence among its leadership:

Became bureaucratic

Became risk-averse

Became fragile

Eventually outsourced defence, responsibility, and decision-making

Strong bodies don’t guarantee wisdom.
But weak bodies almost always lead to dependence.

AI doesn’t change this pattern.
It accelerates it.

Why this matters more as you age

Here’s the part most people miss.

Ageing isn’t the loss of youth.
It’s the loss of margin.

Less strength = less tolerance
Less fitness = less resilience
Less resilience = narrower choices

In an AI-driven world, people with narrow choices don’t negotiate — they comply.

Maintaining physical capacity isn’t about living forever.
It’s about remaining dangerous enough to say no.

The future divide won’t be rich vs poor

It will be:

High-agency humans vs low-agency humans

Stress-capable vs stress-fragile

Those who can act vs those who must ask permission

And the dividing line won’t be IQ.

It will be:

Cardiovascular health

Strength

Metabolic resilience

Nervous system robustness

Things no algorithm can give you.

The hard truth (and the hopeful one)

AI will do the thinking.

That means:

Your body becomes your anchor to reality

Your physiology becomes your interface with pressure

Your physical discipline becomes your psychological freedom

You don’t need perfection. You don’t need obsession. You don’t need to optimise everything.

You just need enough strength, fitness, and resilience that:

Stress doesn’t collapse you

Discomfort doesn’t control you

Uncertainty doesn’t paralyse you

Final thought

Physical sovereignty doesn’t make you better than anyone else.

It just makes you harder to control.

And in the world we’re moving into, that may be one of the most compassionate things you can do — for yourself, your family, and the people who rely on you.

Train accordingly.

22/12/2025

No time for sleep?
No time for meal prep?
No time for movement?

Fine.

Your future will invoice you.
With interest.

Healthcare doesn’t negotiate.
Your body doesn’t care about your diary.

You either pay now — or pay later at a premium.

22/12/2025

There is a force in your life that activates only when you go “all in.”

One project.
One goal.
One transformation.
One commitment.

Most people never experience this because they never push deeply enough into mastery. They dabble, try, stop, restart, and remain fragmented.

When you truly apply yourself — your attention sharpens, your discipline grows, your physiology adapts, your capacity expands.

For your health, it could be:
Six months committed to rebuilding your strength.
Twelve weeks committed to resolving chronic pain.
Eight weeks committed to lowering inflammation.
One year committed to becoming the strongest and most resilient version of yourself.

Go all in on something meaningful and your whole identity upgrades.

Commitment is a catalyst.
Intensity reveals potential.

20/12/2025

"My best advice is to stop using motivation as your only fuel. I know it feels great when you’re fired up, but it’s a short-term fuel source. That’s why the vast majority of people who start anything - diet, fitness, new projects - don’t finish. They run out of gas.

The only lasting fuel is routine. And you only get a routine by dragging yourself on the days when you have no motivation. Over and over.

I know that’s not the answer anyone wants. I wish I had a magic pill for you. But the only thing that works long term is showing up for yourself even when you don’t want to. Brute force"

~ Arnold Schwarzenegger

That is why I guarantee anyone who completes my 12 weeks coaching and does not see the results they want, I will fully reimburse them!

When they show up for themselves and complete a full program.

If that motivates you to start, it’s designed to build your routine to keep you going.

I haven't had to refund anyone yet who completed the program (only those who failed to start or finish).

Physio Strength Club

04/01/2026

02/01/2026

02/01/2026

28/12/2025

27/12/2025

26/12/2025

23/12/2025

22/12/2025

22/12/2025

20/12/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share

Category