Movement 101

31/10/2025

Magic day in county Clare.

Whilst not my best day in the water. I got to witness some of Irelands top surfers up close doing their thing!

Whilst catching up with some old friends.

Feeling blessed, and grateful for the opportunity to spend time in the Atlantic again.

Happy Halloween one and all.

23/10/2025

22/10/2025

Your nervous system doesn’t care that you’re busy. It doesn’t care that you have a business to run or a family to provide for.

When you’re stuck in fight-or-flight mode - sitting at your desk, stuck in traffic, scrolling your phone - your body pays the price. Poor digestion. Rubbish sleep. Injuries that won’t heal. Back pain that lingers.

This walk with Buddy isn’t a “nice to have.” It’s essential training for regulating my autonomic nervous system. Morning light. Movement. Space to breathe before the day hits.

If you’re injury-prone, struggling to recover, or feeling constantly wired, this might be the missing piece. Not another workout. Not more intensity.

Intelligence over intensity. Always.

17/10/2025

𝐓𝐡𝐢𝐧𝐤 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐭𝐡𝐞 𝐠𝐲𝐦.

A lot of people convince themselves they haven’t got time to train. But if you’ve got 5 minutes, you can do something. 15 minutes? Even better. I’m just waiting for dinner here got a few rounds in whilst I’m at it.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐚 𝐠𝐲𝐦. 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐞𝐯𝐞𝐧 𝐧𝐞𝐞𝐝 𝐚 𝐭𝐫𝐚𝐜𝐤𝐬𝐮𝐢𝐭. 𝗪𝐞’𝐫𝐞 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐛𝐞𝐢𝐧𝐠𝐬. 𝗪𝐞 𝐦𝐨𝐯𝐞 𝐞𝐯𝐞𝐫𝐲 𝐝𝐚𝐲. 𝐄𝐱𝐩𝐥𝐨𝐫𝐞 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐦𝐨𝐯𝐞, 𝐞𝐚𝐫𝐧 𝐭𝐡𝐞 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐢𝐭𝐲 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐰𝐢𝐥𝐥 𝐩𝐚𝐲 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤.

Let me know how you find this one. Next time you’re boiling the kettle, you know what to be doing. 💪

#𝐭𝐞𝐥𝐨𝐬 #𝐋-𝐒𝐢𝐭

08/10/2025

𝐎𝐧𝐞 𝐭𝐫𝐚𝐠𝐞𝐝𝐲 𝐢𝐧 𝐥𝐢𝐟𝐞: 𝐡𝐮𝐦𝐚𝐧𝐬 𝐭𝐚𝐥𝐤 𝐭𝐡𝐞𝐦𝐬𝐞𝐥𝐯𝐞𝐬 𝐨𝐮𝐭 𝐨𝐟 𝐭𝐡𝐞𝐢𝐫 𝐢𝐝𝐞𝐚𝐥 𝐥𝐢𝐟𝐞. 𝐍𝐨𝐛𝐨𝐝𝐲 𝐞𝐥𝐬𝐞 𝐝𝐨𝐞𝐬 𝐭𝐡𝐢𝐬. 𝐓𝐡𝐞 𝐢𝐧𝐝𝐢𝐯𝐢𝐝𝐮𝐚𝐥 𝐝𝐨𝐞𝐬.

They tell themselves they can’t. They’re too tired, too old, too busy. This results in lack of fulfilment. A life half lived.

It doesn’t have to be this way. We all have incredible potential.

Just like a seed needs the right environment and moisture, so do we. So do our ideas. So do our dreams.

Unfortunately, by default, we ask the wrong people. We’re in the wrong environment. We don’t understand how our mind works or have strategies to train it.

I’m often asked about physical training plans. Yes, we have those. But fitness isn’t the issue. It’s that we’re not there mentally, emotionally.
We wonder why we can’t stay consistent.
Here’s the truth: when you train your mind, you can train it to be on the lookout for limiting self-talk and beliefs.

Like a sniper, ready to shoot those limiting beliefs and flip that negative self-talk.​​​​​​​​​​​​​​​​

Life is for living

#𝐭𝐞𝐥𝐨𝐬

06/10/2025

𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬?

Physically. Mentally. Career. Relationships.
Write them down. Keep them simple.

Now answer this: Do you have the potential to achieve them?

Yes or no.

Here’s the truth—99% of the time, the answer is yes. (Unless you’re planning to run a sub-9-second 100m, you’ve got what it takes.)

So the real question isn’t about potential. It’s about realization.

𝗪𝐡𝐚𝐭’𝐬 𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐰𝐚𝐲?

That’s exactly what we uncover at Telos. We help you identify the obstacles, the patterns, beliefs, and block, keeping you from the life you’re capable of living.

Physically. Mentally. Professionally.

You’re way more capable than you let yourself believe.

Isn’t it time you found out what you’re actually made of?

𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐓𝐄𝐋𝐎𝐒 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞.

#𝐭𝐞𝐥𝐨𝐬 #𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 #𝐫𝐞𝐚𝐥𝐢𝐬𝐞𝐝

13/06/2025

Being stubborn means you are unwilling to change your attitudes, actions or thoughts on a matter. Even if doing so could be beneficial.

People claim belly fat is stubborn but they have never

- tracked everything they eat for a month
- calculated their alcohol calories
- implemented sleep improvement protocols
- take proactive measures to manage stress
- learned how much protein, carbohydrates & fat they need
- gotten really organized with meal planning and groceries
- addressed their all or nothing approach
- tried to eat slowly consistently
- focussed on eating 3-4 purposeful meals a day
- worked on tuning into hunger signals
- paid a nutritionist money and worked closely with them
- examined in detail their relationship with food
- spent time understanding how they use food to try and solve non food problems
- gotten really clear on why they actually want to lose body fat
- stuck to a reasonable deficit for 8-12 weeks
- learned that pressing the “f**k it” button is actually an obstacle to overcome

I could go on. But I’ve done all of the above. I follow a fatloss phase every year. And have done for about 13 years. It’s a process. It takes work. Patience.

Everyone wants the answers. But few are willing to do the home work.

I still have a few kg to go. But the 48 year old 6 pack is in the post!

Be stubborn if you want. But be honest with yourself.

Want help? I’m working with our nutritionist to help me get to my goals. Drop me a DM and let’s discuss how we can help you achieve yours