Terrence Thomas Physical Excellence Coaching

Terrence Thomas Physical Excellence Coaching Subscribe To The Newsletter| Get The Latest Tips & Training info: https://bit.ly/3Mzrcni

Is your body hurting from sitting too much? 👇🏾Your head weighs about 11 pounds. Every degree it drifts toward your scree...
05/26/2026

Is your body hurting from sitting too much? 👇🏾
Your head weighs about 11 pounds. Every degree it drifts toward your screen adds 10+ pounds of pull on your neck.

That’s the hidden cost of 8 hours at a desk. Soreness is the least of it. A desk retrains your body: your head slides forward, your rib cage caves, your pelvis tips. The whole stack collapses, and you forget what “tall” feels like.

The three moves in this carousel reverse it. They reopen your mid-back, stack your ribs over your hips, and wake up the muscles your chair shut off. Do them daily.

But moves only work when they fix the right link in the chain.

Comment “Posture” below and I’ll send my free Online Posture Assessment straight to your DMs. It pinpoints your weak link, whether that’s your head, rib cage, or pelvis, so you treat the cause, not the symptom.

👇 Drop “Posture” in the comments.

05/24/2026

There was a neurologist in Czechoslovakia who mapped exactly where your body was going to break down. Before you ever felt the pain.👇🏾
His name was Dr. Vladimir Janda.

And the patterns he identified in the 1970s and 80s explain why your neck hurts, your lower back hurts, and your hips are locked —

even though you have been to physical therapy and nothing has stuck.

He called them the Crossed Syndromes.

Upper Crossed Syndrome — the head pulls forward, the chest collapses,
the shoulders round. The deep neck flexors and lower traps switch off.

The upper traps and pec minor take over. The result is compression, pain, and a posture that ages you faster than your years.

Lower Crossed Syndrome — the hip flexors tighten, the lumbar spine hyperextends, the glutes and deep abdominals stop firing. The pelvis
tilts forward.

The lower back takes the load it was never designed
to carry alone.

Here is what Janda understood that most practitioners still miss.

The tight muscle is not the problem.

The inhibited muscle on the other side of the joint is the problem.

Stretching the tight side without activating the inhibited side is why most people get temporary relief and then the pain comes back.

I built the Three Amigos assessment framework on Janda’s foundation.

Head. Rib cage. Pelvis.

Three structures. Three patterns. One interconnected system.

When you know which pattern is dominant —
you know exactly where to begin.

Text “POSTURE” in the comments and I’ll send you access to my free 3 amigos posture assessment.


05/21/2026

Shout out to for bringing on a physician who is actually saying something worth hearing.

Here is what most people missed — he covered all four pillars of the Maximum Vitality framework without even realizing it.

Pillar 1 — Physical Structure: Waist circumference should be half your height. That is the metabolic health benchmark.

Pillar 2 — Organ Health: Normalizing the dad bod is not just an aesthetic issue. A distended abdomen means your organs are under chronic mechanical stress.

Pillar 3 — Hormone Optimization: Poorly controlled type two diabetes costs you 100 days of life for every single day it goes unmanaged. Let that land.

Pillar 4 — Lifestyle and Stress: Food packaging and advertising are engineering your decisions. That is a lifestyle medicine conversation.

On the sugar discussion — he is right directionally. But here is the deeper truth.

Not all sugar is created equal. And the negative impact is person dependent.

Your metabolic type, your timing, your hormonal environment — all of it determines your individual tolerance.

The general recommendations he shared will help the majority of people. But if you want precision, you need to understand your own metabolic fingerprint.

Your body will never lie to you. Learn to listen to it.

Follow for high performance health content built specifically for men who are done with average. 👆🏾

05/20/2026

A Harvard educated physician figured this out in 1941.
And medicine still hasn’t caught up.”👇🏾

Dr. Joel Goldthwait —
Chief of Orthopedic Surgery in Boston
spent his career documenting
what happens to the human body
when it loses structural integrity.
His conclusion was not subtle.
Body misalignment compresses your organs.
Restricts your blood supply.
Irritates your autonomic nervous system.
And produces the chronic diseases
we spend billions treating —
with almost nothing being done to prevent it.
Three things happen when your posture collapses.
1— your organs drop out of position.
The stomach, kidneys, and intestines and colon all depend on spinal alignment
to stay where they belong.
When the spine goes —
they go with it.
2— the artery supplying your abdominal organs
gets compressed.
Your liver, spleen, and pancreas
lose perfusion (that’s a fancy term for blood flow)
Metabolism slows and the organs become toxic
- 3 your nervous system never turns off.
Chronic structural stress
keeps the fight-or-flight response activated.
Cortisol stays elevated.
Testosterone and other s*x hormones drop.
The whole hormonal environment shifts.
Dr. Goldthwait documented all of this in a 316-page clinical text published in 1941.
I studied this work early in my career and It is the clinical foundation for everything I do as a health coach
Comment POSTURE below
if you want to fix your posture from the inside out.

05/01/2026

Sir... that is the most committed ab workout I have ever seen in my life.

This man said forget the gym. Forget the diet. Forget the hormones.

I got a razor and twenty minutes.

The dedication? Unmatched.

The results? Let’s talk.

Because here is what actually sculpts abs on a man over 40:

It is not crunches. It is not cardio. And it is definitely not a Gillette.

Your hormones have to be optimized first. Low testosterone means high cortisol. High cortisol means stubborn belly fat that will not move no matter what you do.

Your organ health matters. A congested gut, overworked liver, and inflamed adrenals will keep that belly holding on like its life depends on it.

And your deep core has to fire. Not sit-ups. Not crunches. Diaphragmatic breathing, pelvic floor activation, and multifidi engagement — when the inner unit works, the waist tightens from the inside out.

That is the difference between a man over 40 who looks carved — and a man who shows up to the pool with a razor and a prayer.

The body you want is absolutely available to you.

But you have to work with your biology. Not around it.

Follow for high performance health content built specifically for men. 👆

04/21/2026

That bump on the back of your neck isn’t just bad posture.

It’s a callus. On your spine.

The same way chronic friction builds a callus on your hand — forward head posture builds excessive tissue at the C6, C7, T1 junction through years of repetitive strain.

And here’s what nobody is telling you:

Exercises alone will not fix it.

Before you can correct a Dowager’s hump you have to address all four of these:

Physical — thoracic extension must be restored first. Without it you are pulling against a locked structure.

Organ — lymphatic and vascular stagnation in that region accelerates tissue buildup.

Hormones — elevated cortisol and chronic inflammation from poor nutrition feed the problem from the inside.

Breathing — if your diaphragm isn’t firing, your neck muscles compensate. That compensation is what built the hump in the first place.

This is a systemic problem. It requires a systemic solution.

💬 Comment POSTURE below and I’ll show you exactly where to start.
PostureCorrection

04/10/2026

She’s not just doing a facial massage.
She’s releasing stored trauma from her nervous system — and the science backs it up completely.
Your jaw, your eyes, your neck — they hold tension the same way your hips and shoulders do.
Here’s the Maximum Vitality breakdown:
Physical — facial tissue release improves cervical posture and spinal alignment.
Organ — lymphatic flow through the face clears stagnation and reduces inflammation.
Hormones — chronic jaw tension keeps cortisol elevated and your nervous system on edge.
Mindset — releasing the muscles around the jaw and eyes activates a parasympathetic response. You think clearer. You feel calmer.
The body is one system. You cannot separate how you look from how you function.
Follow for high performance health content that connects all the dots. 👆

04/08/2026

Above average club ☝

Follow if you’re done training average and ready to build strength that actually lasts past 40!

04/07/2026

4 high testosterone activities 🤯

If you want a clear plan to feel stronger, more consistent, and in control again, I built something for you. Follow for simple, real advice on strength, energy, and longevity after 40!

04/06/2026

3 levels of strength training 💪

Want to build real strength without wrecking your joints? Follow for more men’s strength and performance education!

04/02/2026

SNL made it a joke. But the instinct behind it is real.
Men want to look their best.
That’s not vanity — that’s biology.

The problem isn’t the goal. It’s the method.
Mewing. Bone smashing. $4,000 skincare stacks. Surgery.
Nobody’s telling you that your face, your jaw, your posture, your skin — all of it is a direct reflection of how your body is functioning on the inside.
Fix the foundation and the outside handles itself.
- Physical culture.
- Real nutrition.
- Hormone optimization.

That’s natural looksmaxxing. And it works every time.
Follow for high performance health content built specifically for men. 👆

Address

Durham, NC
27701, 27702, 27703, 27704, 27705, 27706, 27707, 27708, 27709, 27710, 27711, 277

Website

Alerts

Be the first to know and let us send you an email when Terrence Thomas Physical Excellence Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share