Movement 101, Swords (2026)

17/03/2026

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐟𝐨𝐫 𝐥𝐢𝐟𝐞 𝐥𝐨𝐨𝐤𝐬 𝐥𝐢𝐤𝐞.

Not training for a season. Not training to look good for a few months. Training so your body still works - really works - when you’re 60, 70, 80.

I’m 49. Olga is in her late 40s. We’re not slowing down. We’re building.

But there’s an order to this that most people get wrong.

You can’t layer strength on top of a body that can’t move properly. It doesn’t work. I’ve seen it hundreds of times. Active people, showing up consistently, doing the work. Still breaking down. Still stiff. Still managing something.
Because strength built on top of dysfunction is just faster breakdown.

Movement capacity first. Always. That’s the foundation. Then you load it. Then you build something that lasts decades.

These 5 exercises are a nice starting point. Swipe through. Give the a go. Pick your favourite 2 and stick with them for a month.

If you’re active and over 40, save this. Your future self will thank you.

𝐃𝐌 𝐦𝐞 𝐋𝐎𝐍𝐆𝐄𝐕𝐈𝐓𝐘 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐜𝐨𝐦𝐞𝐬 𝐚𝐟𝐭𝐞𝐫 𝐭𝐡𝐞𝐬𝐞 𝟓.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

17/03/2026

To the Irish, wherever you are around the world. Happy St. Patrick’s day. ☘️

16/03/2026

𝐓𝐡𝐢𝐬 𝟏𝟗𝟕𝟕 𝐏𝐨𝐫𝐬𝐜𝐡𝐞 𝟗𝟑𝟎 𝐓𝐮𝐫𝐛𝐨 𝐢𝐬 𝐥𝐢𝐬𝐭𝐞𝐝 𝐚𝐭 £𝟏𝟖𝟎,𝟎𝟎𝟎.

Most 1977 Porsches rotted out years ago.
Same year. Completely different outcome.
The difference was the owner.
No cold starts. No flooring it before it was ready.

Premium fuel only. Warning signs fixed, not masked. Oil changed and serviced early!
£80,000 in documented work because they knew exactly what they were sitting in front of.

I have a 1977 body.

I didn’t treat it like that for a long time.
Cold starts. Cheap fuel. Warning lights ignored.

By 35 I was weak, unfit, and in pain.
That was the bill arriving.

I wasted most of my twenties and a chunk of my thirties not knowing what I had.

The cold water paddle out at 6am. My kids watching me move without fear. Being present with my wife instead of quietly disappearing into pain. Catching a wave that should probably be too big for me.

All of it runs through this one machine.
The car, the house, the bank balance. You experience those in spite of your body.

A capable body? You experience everything through it.

There’s no replacement. No newer model. No trade-in.

𝐓𝐡𝐞 𝐠𝐫𝐞𝐚𝐭𝐞𝐬𝐭 𝐭𝐨𝐨𝐥 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐞𝐯𝐞𝐫 𝐮𝐬𝐞 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐲𝐨𝐮 𝐰𝐞𝐫𝐞 𝐛𝐨𝐫𝐧 𝐰𝐢𝐭𝐡.𝐋𝐞𝐚𝐫𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐢𝐭.

𝐃𝐌 𝐦𝐞 𝐏𝐎𝐑𝐒𝐂𝐇𝐄 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐡𝐨𝐰 𝐲𝐨𝐮 𝐰𝐡𝐚𝐭 𝐢𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐥𝐨𝐨𝐤𝐬 𝐥𝐢𝐤𝐞.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

16/03/2026

Don’t die wondering.
Eddie O’Sullivan. Former Irish rugby coach.
That was his thing.
And the older I get, the more I understand it.
I’m noticing — the days I actually go for it are better days.
Every time.
The only thing you can do is live.

15/03/2026

𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐛𝐢𝐭 𝐲𝐨𝐮𝐫 𝐆𝐏 𝐰𝐨𝐧’𝐭 𝐞𝐱𝐩𝐥𝐚𝐢𝐧.

Cortisol and testosterone are both made from the same raw material - pregnenolone. Your body uses it to produce whichever hormone it needs most. When you’re under chronic stress, it prioritises cortisol. Every time. That’s not a flaw. That’s survival biology. Your body thinks you’re being chased by something.

𝐓𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦 𝐢𝐬 - 𝐢𝐭 𝐜𝐚𝐧’𝐭 𝐭𝐞𝐥𝐥 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐚 𝐝𝐞𝐚𝐝𝐥𝐢𝐧𝐞, 𝐚 𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧, 𝐚 𝐦𝐨𝐫𝐭𝐠𝐚𝐠𝐞, 𝐚𝐧𝐝 𝐚𝐧 𝐚𝐜𝐭𝐮𝐚𝐥 𝐭𝐡𝐫𝐞𝐚𝐭. 𝐈𝐭 𝐫𝐞𝐬𝐩𝐨𝐧𝐝𝐬 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐰𝐚𝐲 𝐭𝐨 𝐚𝐥𝐥 𝐨𝐟 𝐢𝐭.

The body doesn’t care that it’s 2026. It’s running ancient software.

And we’re paying the price for it.
I’m talking about the man who trains, shows up, does the work - and still feels like something is off. Flat. Heavy. Not himself. Libido gone quiet. Focus inconsistent. Irritable for no clear reason.

𝐓𝐡𝐚𝐭’𝐬 𝐧𝐨𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐛𝐞𝐢𝐧𝐠 𝐰𝐫𝐨𝐧𝐠 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮. 𝐓𝐡𝐚𝐭’𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐛𝐞𝐢𝐧𝐠 𝐰𝐫𝐨𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐨𝐩𝐞𝐫𝐚𝐭𝐢𝐧𝐠 𝐢𝐧.

We work on this directly with our clients. Not with a meditation app. With actual strategies that fit around a real life - a business, a family, ageing parents, all of it.

Most men wait until it gets bad enough to force a change. Don’t wait for that. The slow leak is the dangerous one - because you barely notice it until a lot is already gone.

𝐃𝐌 𝐦𝐞 𝐒𝐓𝐑𝐄𝐒𝐒. 𝐋𝐞𝐭’𝐬 𝐬𝐨𝐫𝐭 𝐢𝐭.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

15/03/2026

Happy Mother’s Day to my incredible wife, Olga.

To my mum, my mother-in-law, and every mother out there - where would any of us actually be without you?

But a special mention for Olga.

She is one of the most remarkable human beings I’ve ever met. An unbelievable mother to our kids. The person who quietly makes everything possible.
Everything.

We don’t say it enough. Today’s the day we do.
Have an amazing day. You deserve every second of it. 🤍

14/03/2026

14 years ago.
This exact spot.

𝟑𝟓 𝐲𝐞𝐚𝐫𝐬 𝐨𝐥𝐝. 𝗪𝐞𝐚𝐤. 𝐈𝐧 𝐩𝐚𝐢𝐧. 𝐔𝐧𝐟𝐢𝐭. 𝐏𝐚𝐝𝐝𝐥𝐞𝐝 𝐨𝐮𝐭 𝐨𝐧 𝐚 𝐬𝐦𝐚𝐥𝐥𝐞𝐫 𝐝𝐚𝐲 𝐭𝐡𝐚𝐧 𝐭𝐡𝐢𝐬. 𝐂𝐨𝐮𝐥𝐝𝐧’𝐭 𝐜𝐚𝐭𝐜𝐡 𝐚 𝐬𝐢𝐧𝐠𝐥𝐞 𝐰𝐚𝐯𝐞. 𝐁𝐚𝐜𝐤 𝐬𝐩𝐚𝐬𝐦𝐢𝐧𝐠. 𝐏𝐚𝐝𝐝𝐥𝐞𝐝 𝐢𝐧 𝐝𝐞𝐟𝐞𝐚𝐭𝐞𝐝.

Sat in the car.And said it. Out loud.

“𝐓𝐡𝐢𝐬 𝐞𝐧𝐝𝐬 𝐭𝐨𝐝𝐚𝐲. 𝐈’𝐦 𝐟𝐮𝐜𝐤𝐢𝐧𝐠 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠. 𝐀𝐧𝐝 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐬𝐭𝐨𝐩 𝐦𝐞.”

Not a hack. Not a plan. Not a goal.
A decision. The kind that puts the hairs up on the back of your neck. The kind you feel in the pit of your stomach.

That’s what went into the tank.
After that? All I needed was a plan. Know how. The results took care of themselves.

Everything since - the training, the body, the alcohol, the career - traces back to that one moment in a car park on the west coast of Ireland.

Last weekend I got 3 surfs in 2 days. A fellow surfer I’d just met took that photo and sent it to me.

49 years old. Surfing the best waves of my life.

One decision. That’s all it took.

DM me DECISION and let’s talk.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

13/03/2026

𝐁𝐚𝐜𝐤 𝐩𝐚𝐢𝐧 𝐩𝐥𝐚𝐠𝐮𝐞𝐝 𝐦𝐲 𝐥𝐢𝐟𝐞 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬. 𝐔𝐩𝐩𝐞𝐫 𝐛𝐚𝐜𝐤. 𝐋𝐨𝐰𝐞𝐫 𝐛𝐚𝐜𝐤. 𝐓𝐡𝐞 𝐥𝐨𝐭.

I went around looking for someone to fix me. Physio, chiropractor, massage. Tried everything. And I had no idea at the time but I was deep in victim mentality. Completely unaware of it. That’s the thing about it — you don’t know you’re in it.

What I know now that I didn’t know then - pain is multifactorial. There’s no one magic exercise. No one magic strategy. But there is a process. Of learning. Of understanding. Of actually training your body intelligently.
Your brain is constantly painting a picture of your body. Every movement sends information back up. Afferent feedback. And if you’ve been in pain long enough, that picture is distorted. Your brain is protecting you from a threat that may no longer be there.

What we need to do is give it a better picture.
I got huge value from that pain eventually. It taught me an awful lot. But I wasted years I didn’t have to.

If that carousel felt like you - DM me the word PAIN. Let’s have a conversation about solving yours. Permanently.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

12/03/2026

Magic morning yesterday.

A rare sunny morning in Ireland in 2026.

Most people look at a walk and see the soft option. I look at it and see a strategy.

Fresh air. Morning light. Nature. Moving the body without hammering it.

This is one tool I use to manage stress. And managing stress is one vital way to manage testosterone.

Last night I ran a training for TELOS members on exactly this. We covered the cortisol-testosterone relationship and the science behind it is worth knowing.

Both hormones are built from the same raw material, cholesterol, via pregnenolone. When the body is under chronic stress, it prioritises cortisol production. Pregnenolone gets diverted. Testosterone drops.

𝐎𝐧𝐞 𝐠𝐨𝐞𝐬 𝐮𝐩, 𝐭𝐡𝐞 𝐨𝐭𝐡𝐞𝐫 𝐜𝐨𝐦𝐞𝐬 𝐝𝐨𝐰𝐧.

Low drive. Low libido. Poor recovery. Can’t build muscle. Can’t focus. Poor mood.
That’s not age. That’s chronic cortisol eating your testosterone alive.

We don’t live in a blue zone. We live in Ireland. Running a business. Juggling everything. Stress isn’t occasional here, it’s the baseline.

So this walk isn’t optional. It’s a dose of something your body actually needs.
Nobody is coming to manage your testosterone levels for you. That’s your job. Take ownership of it.

If you’re over 35, you live an active life, and longevity matters to you - this is something worth understanding properly.

Build it in. Because your testosterone
depends on it.

Done a full podcast on this if you want to go deeper.

DM me POD and I’ll send it on.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

11/03/2026

𝗪𝐡𝐚𝐭 𝐜𝐮𝐥𝐭𝐮𝐫𝐞 𝐰𝐞𝐫𝐞 𝐲𝐨𝐮 𝐛𝐨𝐫𝐧 𝐢𝐧𝐭𝐨?
𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐚𝐭 𝐜𝐮𝐥𝐭𝐮𝐫𝐞 𝐢𝐬 𝐬𝐡𝐚𝐩𝐢𝐧𝐠 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠.

𝐘𝐨𝐮𝐫 𝐛𝐞𝐥𝐢𝐞𝐟𝐬. 𝐘𝐨𝐮𝐫 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞𝐬. 𝐘𝐨𝐮𝐫 𝐡𝐚𝐛𝐢𝐭𝐬. 𝐘𝐨𝐮𝐫 𝐜𝐞𝐢𝐥𝐢𝐧𝐠.

The mind loves what’s familiar. Hates what’s unfamiliar.

That’s not weakness. That’s just how it works.
I’m Irish. I didn’t consciously decide to drink regularly as an adult. I just… was already doing it. Had been since I was 15. My subconscious was taking it in long before that though.
It’s why I regularly get messages criticising me for sharing my opinion on alcohol. People message me to say they’re unfollowing.
Bizarre, honestly. I’m not telling anyone what to do.

𝐁𝐮𝐭 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭𝐥𝐲 𝐢𝐬 𝐭𝐡𝐞 𝐚𝐯𝐞𝐧𝐮𝐞 𝐟𝐨𝐫 𝐠𝐫𝐨𝐰𝐭𝐡. 𝐅𝐮𝐥𝐥 𝐬𝐭𝐨𝐩.

Beliefs hold so many people back. Around alcohol. Around training. Around pain and injury. Around what their body is capable of at 40, 50, 60.

We assume. We accept. We never test.
Whatever you’ve absorbed from your culture and never questioned - that’s your cave.

𝐒𝐮𝐠𝐠𝐞𝐬𝐭𝐢𝐨𝐧; 𝐂𝐥𝐢𝐦𝐛 𝐨𝐮𝐭 𝐟𝐢𝐫𝐬𝐭. 𝐓𝐡𝐞𝐧 𝐝𝐞𝐜𝐢𝐝𝐞.

10/03/2026

𝐈 𝐯𝐢𝐬𝐢𝐭𝐞𝐝 𝐜𝐡𝐢𝐫𝐨𝐩𝐫𝐚𝐜𝐭𝐨𝐫𝐬, 𝐩𝐡𝐲𝐬𝐢𝐨𝐬, 𝐦𝐚𝐬𝐬𝐞𝐮𝐬𝐞𝐬 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬. 𝐒𝐩𝐞𝐧𝐭 𝐭𝐡𝐨𝐮𝐬𝐚𝐧𝐝𝐬.

And I learned nothing. Not one of them taught me how to maintain my own spine. How to train it. How to understand what was actually going on.

𝐈 𝐠𝐨𝐭 𝐭𝐞𝐦𝐩𝐨𝐫𝐚𝐫𝐲 𝐫𝐞𝐥𝐢𝐞𝐟 𝐚𝐧𝐝 𝐚𝐧 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐟𝐨𝐫 𝐧𝐞𝐱𝐭 𝐰𝐞𝐞𝐤.

When I eventually started learning about pain science, how the nervous system works, what back pain actually is and why it keeps coming back, everything changed.

That’s what I do with the people I work with now. I’m not treating them. I’m teaching them. Coaching them through understanding their own body, training their spine properly, and building the kind of nervous system confidence that removes the pain at the source.

Builders, executives, runners, martial artists, parents who couldn’t pick up their kids. Different lives. Same story. Stuck for years. Out of it once they finally understood what was actually going on.

If that story sounds familiar, DM me the word SPINAL to find out more

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

09/03/2026

𝐒𝐩𝐨𝐫𝐭 𝐢𝐬𝐧’𝐭 𝐣𝐮𝐬𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨. 𝐈𝐭’𝐬 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐰𝐡𝐨 𝐲𝐨𝐮 𝐚𝐫𝐞.

And there’s a specific kind of frustration that comes with feeling yourself slow down in it.

Getting stiffer. Losing that little bit of sharpness. Not executing the way you once did.

You’re still showing up. Still putting it in. But the body isn’t responding the way it used to.
Most people blame age. Accept it. Move on.
But that decline isn’t inevitable. It’s a preparation problem.

I’ve worked with people who caught it in time and people who waited until the window was already closing.

𝐓𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐰𝐚𝐬 𝐧𝐞𝐯𝐞𝐫 𝐭𝐚𝐥𝐞𝐧𝐭. 𝐍𝐞𝐯𝐞𝐫 𝐞𝐟𝐟𝐨𝐫𝐭. 𝐍𝐞𝐯𝐞𝐫 𝐚𝐠𝐞.

𝐈𝐭 𝐰𝐚𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐡𝐞 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡.

If your body is starting to send signals - the niggles, the stiffness, the sessions that cost more than they should - don’t wait until those signals become your ceiling.

𝐃𝐌 𝐦𝐞 𝐋𝐎𝐍𝐆𝐄𝐕𝐈𝐓𝐘 𝐚𝐧𝐝 𝐥𝐞𝐭’𝐬 𝐥𝐨𝐨𝐤 𝐚𝐭 𝐰𝐡𝐚𝐭’𝐬 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐰𝐚𝐲.

#𝐝𝐨𝐧’𝐭 #𝐝𝐢𝐞 #𝐰𝐨𝐧𝐝𝐞𝐫𝐢𝐧𝐠

Movement 101

17/03/2026

17/03/2026

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