If overhead pressing feels awkward, you’re probably not weak. You’re probably tight. Hours behind a desk. Daily commuting. Old shoulder niggles = tight shoulders and stiff spine. Then you try to press overhead and it turns into a shrug and a grind. That’s not strength. That’s compensation. The kneeling landmine press is often a better place to start. It lets you press upward without demanding perfect mobility. The angled bar path gives your shoulder space. You can load it, co

A few months ago my shoulder started to niggle. Nothing dramatic. Just enough to know something wasn’t quite right. So I did the sensible thing. I reduced training volume, pulled back on heavier work, and added in a few rehab drills. Nothing heroic. No panic. Just small adjustments. And week after week, it improved. Not in big leaps. Just small changes. A little less tenderness. A bit more confidence under load. Strength slowly returning. Quiet progress. Then last week — bang

TL;DR Training hard matters — but it’s only one part of the picture. Results come from how intensity , consistency , and recovery work together over time. If you want a better outcome, the smartest move isn’t always “try harder”, it’s knowing which lever to pull . (This week’s Thursday Three is a little longer than usual — the TL;DR is here if you’re short on time, the full breakdown below if you want the context.) When it comes to training, intensity is usually the first t

Lately I’ve been thinking about change in terms of three circles. Not because it’s clever, but because it explains why so many smart, motivated people feel like they’re doing all the right things and still not getting very far. Circle one: Knowing This is the biggest circle. Everything you know or think you know: books you’ve read, podcasts you’ve listened to, posts you’ve saved, plans you understand really well. This circle is easy to grow. Read a book. Watch a video. Downl

I picked this rule up years ago from a course I attended, and it’s stuck with me ever since: Speed hides need. At the time, it was taught in the context of movement. But the longer I’ve coached, the more I see it show up everywhere . Let me explain. In movement, speed can be a great way to hide things. Picture someone doing a split squat or a Bulgarian split squat—you know, those horrible lunges with your back foot on a bench. They drop down fast. Bounce straight out of the b

Lately, I’ve been starting coaching conversations a little differently. Not with food. Not with training. But by trying to understand their capacity for change. “What does the ground in front of you actually look like right now?” Sometimes it looks open and spacious. Time’s reasonable. Stress is manageable. There’s room to move & play. Other times it feels tight and boxed in. Work is heavy. Family demands are high. And by most evenings, you’re spent. Neither is wrong. The pr

When you start something new, the effort can feel wildly out of proportion to the thing itself. Most people assume that feeling is a preview of how it’ll feel forever. Fortunately, it’s not. It’s more like the entry fee. Here’s how that plays out: Learning to drive… Sounds a little odd, but stick with me. At first, every action demanded full concentration — mirrors, pedals, traffic, staying in your lane. Your brain is running overtime just to keep things on track. But once yo

Most people think dehydration shows up in dramatic ways — cracked lips, dry mouth, getting light-headed or even passing out. In reality, it’s way sneakier. 1️⃣ Your energy starts to dip Not “ I need a nap ” tired — more the low-key drag where everything just feels 10% harder than it should. The brain is picky. When you’re short on fluid, it simply doesn’t run as fast. A lot of that late-morning fog? Often just a dry system. 2️⃣ Work feels harder than it should Ever start a s

You’ve all seen — and probably done — a few push-ups before. It ’s a bit of an exercise staple. But here’s the thing: most of the reps you’ve seen (and maybe even done) have probably left some value on the table. This week, we’re looking at three simple tweaks that turn a push-up from “just another rep” into a full-body strength drill that builds power, protects joints, and actually feels stronger. Before: What usually happens After: What we’re aiming for 1️⃣ Pelvis: Turn