Movement 101, Swords (2025)

13/12/2025

Ask better questions…

12/12/2025

𝟏𝟎 𝐩𝐮𝐥𝐥 𝐮𝐩𝐬 𝐚𝐭 𝟒𝟔. 𝐋𝐚𝐬𝐭 𝐲𝐞𝐚𝐫 𝐬𝐡𝐞 𝐜𝐨𝐮𝐥𝐝 𝐛𝐚𝐫𝐞𝐥𝐲 𝐝𝐨 𝐨𝐧𝐞.

That’s not genetics. That’s a holistic approach - intelligent programming, the right support, good nutrition, good sleep, systems for consistency. The full picture.

Most programs are built for 25-year-olds who bounce back from anything. That’s not us anymore. And pretending it is breaks you.
We train for the rest of our lives now. Not for a 12-week challenge.

If you’re worried about what your body will be like in 10 or 20 years, that’s the right question.
DM or comment LONGEVITY and I’ll show you how we do things.

#𝐛𝐮𝐢𝐥𝐭 #𝐭𝐨 #𝐥𝐚𝐬𝐭

11/12/2025

𝐃𝐨 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠 𝐜𝐨𝐚𝐜𝐡𝐞𝐬 𝐡𝐚𝐯𝐞 𝐢𝐭 𝐛𝐚𝐜𝐤𝐰𝐚𝐫𝐝𝐬?

I’ve worked with Championship footballers. Premier League players. County GAA. Provincial rugby. A Commonwealth Games decathlete.

Here’s what I’ve learned across all levels:
The S&C world has the wrong foundation.
The very name tells you the problem: strength and conditioning.

Yes, you need both. But where’s the foundation?

We are moving creatures. Football, GAA, rugby. Movement sports. Yet most programmes build on load, not movement.That’s building a house on sand.

Take Junior in this video. Incredible athlete. Extremely strong.

Did he need more muscle when he came to us? More strength? 𝐍𝐨.

He needed to improve his movement capacity. Strengthen the smaller muscle groups, ligaments, tendons. So they could support the power his bigger muscles were producing.

We strengthened his weak links.
Everything changed. He learned to trust his body again. To get after it. To play at his best.
Movement comes first.

Get this wrong and you’re building strength on dysfunction. That’s why the injuries keep coming.

For most people training hard and still breaking down?

The answer isn’t more load. It’s better movement while strengthening the weak areas.
Not by adding more. By earning the right to carry it.

We are movement beings.
What’s your take?

#𝐛𝐮𝐢𝐥𝐭 #𝐭𝐨 #𝐥𝐚𝐬𝐭

26/11/2025

𝐀𝐭 𝟑𝟓, 𝐈 𝐰𝐚𝐬 𝐚 𝐦𝐞𝐬𝐬.

𝐐𝐮𝐚𝐧𝐭𝐢𝐭𝐲 𝐬𝐮𝐫𝐯𝐞𝐲𝐨𝐫. 𝐎𝐯𝐞𝐫𝐰𝐨𝐫𝐤𝐞𝐝. 𝐒𝐭𝐫𝐞𝐬𝐬𝐞𝐝. 𝐃𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐭𝐨𝐨 𝐦𝐮𝐜𝐡. 𝐁𝐨𝐝𝐲 𝐟𝐚𝐥𝐥𝐢𝐧𝐠 𝐚𝐩𝐚𝐫𝐭.
𝐂𝐨𝐧𝐯𝐢𝐧𝐜𝐞𝐝 𝐈 𝐰𝐚𝐬 𝐣𝐮𝐬𝐭 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐨𝐥𝐝. 𝐓𝐡𝐚𝐭 𝐭𝐡𝐢𝐬 𝐰𝐚𝐬 𝐢𝐭.

Fast forward to now. I’m 48.
Surfing big waves. Swimming long distances. Stronger and moving better than I ever did in my 20s.

What changed?

Not some magic programme. Not a quick fix.
I learned how to train my body properly. And more importantly - I addressed the mental stories that were keeping me stuck.

𝐓𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐈’𝐯𝐞 𝐬𝐩𝐞𝐧𝐭 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝟏𝟑 𝐲𝐞𝐚𝐫𝐬 𝐫𝐞𝐟𝐢𝐧𝐢𝐧𝐠. 𝐀𝐧𝐝 𝐢𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐧𝐨𝐰 𝐡𝐞𝐥𝐩 𝐨𝐭𝐡𝐞𝐫 𝐝𝐫𝐢𝐯𝐞𝐧 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬 𝐝𝐨.

If you’re over 35, you’ve had success in your career, but physically you feel like you’re declining - you’re not broken.

You just haven’t been shown the full picture yet.

𝐃𝐌 𝐦𝐞 𝐒𝐓𝐔𝐂𝐊 𝐢𝐟 𝐭𝐡𝐢𝐬 𝐬𝐨𝐮𝐧𝐝𝐬 𝐟𝐚𝐦𝐢𝐥𝐢𝐚𝐫.

#𝐩𝐥𝐚𝐲 #𝐭𝐡𝐞 #𝐥𝐨𝐧𝐠 #𝐠𝐚𝐦𝐞

25/11/2025

𝐓𝐡𝐞𝐫𝐞’𝐬 𝐧𝐨 𝐬𝐢𝐧𝐠𝐥𝐞 “𝐛𝐞𝐬𝐭” 𝐥𝐨𝐰𝐞𝐫 𝐛𝐚𝐜𝐤 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 — 𝐣𝐮𝐬𝐭 𝐥𝐢𝐤𝐞 𝐚𝐬𝐤𝐢𝐧𝐠 𝐚𝐧 𝐅𝟏 𝐦𝐞𝐜𝐡𝐚𝐧𝐢𝐜 𝐟𝐨𝐫 𝐭𝐡𝐞 “𝐛𝐞𝐬𝐭” 𝐰𝐫𝐞𝐧𝐜𝐡.

But ELDOA by Guy Voyer? Pure genius.
Your spine lives under constant compression. Gravity. Sitting at a desk 10 hours. Squats. Deadlifts. Life.

And here’s the problem: evolution optimized us for survival on the savanna - not for sitting at desks all day, then crushing ourselves in the gym for an hour 3-5 times a week.

Your L5-S1 junction? That’s your weak point. Many spinal issues come from compressive forces on an unprepared spine.

This isn’t passive stretching. It’s ACTIVE decompression.

You’re also training your postural muscles, coordinating movement, and literally creating space between vertebrae. Compressed discs can rehydrate. Bulges can reduce.

I spent years in chronic back pain. This technique is one of many tools in my system for physical freedom and longevity.

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐣𝐮𝐬𝐭 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 𝐡𝐚𝐫𝐝𝐞𝐫. 𝗪𝐞 𝐭𝐫𝐚𝐢𝐧 𝐬𝐦𝐚𝐫𝐭𝐞𝐫.

Intelligence beats intensity. Know your weak areas. Develop protocols to strengthen them.

How would you feel, move, and perform if you trained with real intelligence?

𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐈𝐍𝐓𝐄𝐋𝐋𝐈𝐆𝐄𝐍𝐂𝐄 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐡𝐨𝐰 𝐰𝐞 𝐡𝐞𝐥𝐩 𝐝𝐫𝐢𝐯𝐞𝐧 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬 𝐞𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐞 𝐩𝐚𝐢𝐧 𝐚𝐧𝐝 𝐛𝐮𝐢𝐥𝐝 𝐛𝐨𝐝𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐩𝐞𝐫𝐟𝐨𝐫𝐦 𝐟𝐨𝐫 𝐥𝐢𝐟𝐞.

#𝐭𝐞𝐥𝐨𝐬

22/11/2025

𝐓𝐡𝐞 𝟏𝟎-𝐌𝐢𝐧𝐮𝐭𝐞 𝐑𝐮𝐥𝐞: 𝐒𝐭𝐨𝐩 𝐋𝐞𝐭𝐭𝐢𝐧𝐠 “𝐀𝐥𝐥 𝐨𝐫 𝐍𝐨𝐭𝐡𝐢𝐧𝐠” 𝐊𝐢𝐥𝐥 𝐘𝐨𝐮𝐫 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬

One of the biggest barriers to hitting your physical goals? The mindset that if you can’t do the full session, you might as well do nothing.

Here’s the reality:
→ 10 minutes of pull-ups, push-ups, or mobility work is still progress
→ 20 minutes beats zero minutes every single time
→ Your body doesn’t care if it wasn’t the “perfect” 60-minute session

Movement snacks throughout the day > waiting for the perfect block of time

We didn’t evolve to compartmentalize movement into 4x 60-minute blocks per week. We’re designed to move often, not perfectly.
The sessions you do when you’re tired are worth double.

𝗪𝐡𝐲? 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐢𝐝𝐞𝐧𝐭𝐢𝐭𝐲 𝐨𝐟 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨 𝐬𝐡𝐨𝐰𝐬 𝐮𝐩 𝐞𝐯𝐞𝐧 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐝𝐨𝐧’𝐭 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐢𝐭. 𝐒𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨 𝐭𝐚𝐤𝐞𝐬 𝐚𝐜𝐭𝐢𝐨𝐧 𝐝𝐞𝐬𝐩𝐢𝐭𝐞 𝐭𝐡𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞.

I was wrecked today after a 2AM bedtime. Didn’t want to train. Did 20 minutes on the bars anyway.

Result? I feel energized. Contradiction? Maybe. But it works.

Something beats nothing. Every single time.
What’s your “movement snack” today?

#𝐭𝐞𝐥𝐨𝐬

21/11/2025

A lot of what holds us back isn’t a lack of strategy or information - it’s the neural patterns we’ve ingrained over years. Those automatic thoughts that show up again and again, influencing how we feel and what actions we take.

Imagine listening to an audio that describes you at your best. The thoughts you want to have. The emotions you want to embody. The actions you want to take. Every single day. While simultaneously dismantling those old default patterns that have been holding you back.

You listen daily. You reinforce it with affirmations and identity statements. You have a toolkit for when the old patterns try to resurface.

Strategy has its limitations. You can find every training program, nutrition plan, and business framework on YouTube. But if your internal programming is running the wrong code, none of it sticks.

I’ve seen this in my own life - giving up ci******es, transforming my physical health, changing careers, starting my own business. It all came down to the mind. The identity shift. The internal narrative.

Your mindset is a muscle. You can train it. You can strengthen it. You can reprogram it.
We’re incredibly careful about what we put in our bodies. We should be just as intentional about what we feed our minds.

What could you achieve if you systematically strengthen your mind?

#𝐓𝐄𝐋𝐎𝐒

19/11/2025

How much protein did you have for breakfast?
How much are you getting overall?

𝐌𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐡𝐚𝐯𝐞 𝐧𝐨 𝐢𝐝𝐞𝐚. 𝐀𝐧𝐝 𝐢𝐭 𝐬𝐡𝐨𝐰𝐬.

Here’s what nobody tells you about 40: you’re losing 3-8% of your muscle mass per decade. By 50, it accelerates. This is biology coming for you.

The HSE guidelines?
0.8g protein per kg body weight. For older adults at risk of frailty: 1-1.2g/kg.
Let me be direct: that’s 𝐫𝐢𝐝𝐢𝐜𝐮𝐥𝐨𝐮𝐬.

Look at who’s been setting these standards for 20 years (one exception aside). Were they people you’d aspire to be at 65? These guidelines prevent deficiency—they don’t optimize performance.

At 35, I could barely do a pull-up. At almost 49, I can do 15. The difference? I stopped following guidelines designed for the masses.

You have two choices:
Follow minimum standards and watch capability decline.
Or train for longevity:

𝟏. 𝐇𝐢𝐭 𝐫𝐞𝐚𝐥 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐭𝐚𝐫𝐠𝐞𝐭𝐬
Minimum 1.6g per kg body weight. I aim for 2g.
Why? Anabolic resistance. Your muscles become less protein-sensitive with age. You need MORE to maintain muscle.
The HSE’s 1.2g slows decline. To stay strong, you need significantly more.

𝟐. 𝐋𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐢𝐧𝐭𝐞𝐥𝐥𝐢𝐠𝐞𝐧𝐭𝐥𝐲
Resistance training. Progressive overload. If you’re not doing this, you’re losing muscle every month.

Muscle is the organ of longevity. It protects you from falls, disease, and dependence.
I’m going to my 30-year school reunion Friday. Some guys move like they are 60. Some like they are 30. The difference isn’t genetics—it’s daily choices.

How do you want to be at 60?
That version is being built now. In today’s breakfast. In whether you lift. In your standards.

This isn’t about aesthetics. It’s about capability. Independence. Still going strong when everyone else accepted decline.
Think you’re getting enough? Send me your typical day - I’ll show you where you’re leaving years on the table.

#𝐭𝐫𝐚𝐢𝐧 #𝐟𝐨𝐫 #𝐥𝐢𝐟𝐞

17/11/2025

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝟕 𝐥𝐞𝐯𝐞𝐥𝐬 𝐨𝐟 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐭𝐡𝐚𝐭 𝐝𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐞 𝐡𝐨𝐰 𝐰𝐞 𝐨𝐩𝐞𝐫𝐚𝐭𝐞:

1. Animalistic
2. Mass Thinking
3. Aspiration
4. Individual
5. Discipline
6. Experience
7. Mastery

Most people operate at Mass Thinking—where they’re easily influenced by their environment, social programming, and cultural conditioning. This is why gyms flood in January but empty by March. Why “I’ll start Monday” feels like commitment but is actually rehearsing procrastination.

Mass thinking isn’t an insult; it’s simply what happens when you’ve never learned how behavioural change actually works. Most people believe they just need more willpower or discipline. They don’t realize their decisions are often fear-based. They don’t understand they’re using outdated programming instead of their higher faculties.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐬𝐞𝐫𝐢𝐨𝐮𝐬 𝐚𝐛𝐨𝐮𝐭 𝐜𝐡𝐚𝐧𝐠𝐞, 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤.

Delaying until January doesn’t keep you where you are; it moves you backwards. You’re reinforcing the identity of someone who postpones their goals. That’s not neutral. That’s practicing being the person you’re trying to stop being.

At TELOS, we don’t just give programs. We help ambitious men & women weaponize their body, harness their mind, and live with purpose. This means upgrading how you think, not just what you do.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐦𝐨𝐯𝐞 𝐛𝐞𝐲𝐨𝐧𝐝 𝐦𝐚𝐬𝐬 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐚𝐧𝐝 𝐭𝐨𝐰𝐚𝐫𝐝 𝐦𝐚𝐬𝐭𝐞𝐫𝐲, 𝐃𝐌 𝐦𝐞 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 𝐌𝐀𝐒𝐓𝐄𝐑𝐘 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐝𝐞𝐭𝐚𝐢𝐥𝐬 𝐨𝐧 𝐡𝐨𝐰 𝐰𝐞 𝐰𝐨𝐫𝐤.

#𝐞𝐯𝐨𝐥𝐯𝐞 #𝐡𝐨𝐰 #𝐲𝐨𝐮 #𝐭𝐡𝐢𝐧𝐤

Movement 101

13/12/2025

12/12/2025

11/12/2025

26/11/2025

25/11/2025

22/11/2025

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