Imagine you had just one car to last your whole life. You’d look after it pretty carefully, wouldn't you? Regular checks, never skipping a service, choosing quality fuel, and cutting out any unnecessary journeys to avoid excess wear. But what about your body? You really do have only one body for life (apart from maybe upgrading a hip or knee!), yet we often overlook the basics of taking care of it. Here's my no-nonsense breakdown on how to give your body the care it deserves: ✅ Regular Servicing Keep moving! Regular exercise and daily movement keep your joints and muscles happy and your 'engine' running smoothly. It doesn’t have to be complicated—even a short routine makes a huge difference. ✅ Quality Fuel You wouldn’t pour rubbish fuel into your prized motor, so why feed your body poorly? Good hydration and balanced, nourishing food help keep your body running at its best. Consistency over perfection every time. ✅ Cut Out Unnecessary Journeys Getting enough sleep and proper rest is like skipping needless miles. Your body needs downtime to repair, recover, and recharge. Reduce unnecessary stressors and prioritise rest—your body will thank you. ✅ Routine Check-ups Regularly checking in on your health—like your MOT—is crucial. Listen to your body’s signals; tackling minor issues early stops them becoming major breakdowns later on. You've got just one body—take good care of it, and it’ll look after you in return for the long haul. Think about the following: 😴 Sleep - duration and quality 🏋️‍ Exercise - regular cardio, strength, functional mobility/flexibility - as a minimum, hit government guideline activity levels 🚶‍ Regular movement - not exercise, but avoiding a sedentary life 🌱Nutrition (95% of the time eat a balanced diet high in protein and whole foods) don't eat 💩with regularity, don't eat to excess 💧Keep plenty hydrated enough, everyone has different needs but aim for 2.5litres of water per day 🧘‍♂️Manage stress - address factors causing stress, find time to decompress, meditation, journaling, exercise - talking. Seek further help with mental health struggles. Got to do something even if you feel helpless

Mobility Challenge Repeater - level 5️⃣ - let's go one more time! https://www.skool.com/pilatesathome/classroom/093cdb55?md=224488213cd34005ba53b17150d294ba Let us know in the comments once you're done 👇 Remember the warm up and stretches are there if you need them! Adapt as necessary if any injuries. Do it twice if you like. Always feel free to drop back a level/levels. Any questions at all then please shout. Russ

I am pretty confident many people will have the same problem. And I don't mean back pain. I think I know what most people's barrier is to getting results in overcoming their pain and injury. And I'll let you know the top 3 reasons below (that I hear). But I want to hear YOURS 🫵 Of course, I may likely be wildly wrong. I did overcome my own debilitating back pain, multiple surgeries from rugby, dislocation and finger breaks etc. And I vividly remember the journey coming back from back pain. I have also worked with hundreds of people wanting to overcome their pain. So I have an idea of the challenges. But by no means definitively or all. So please take 1 minute to comment what you feel the biggest barrier to overcoming your back pain (or other injury) is. I will use these responses to create more content, and provide more value around these areas. BTW for me, I believe the biggest barriers to be: 1️⃣ No belief it will work, so not putting in the effort 2️⃣ Being unable to stay consistent while navigating the messiness that is life 3️⃣ Not being in enough pain to motivate the action and changes which may be needed. Please let us know in the comments your biggest barriers to significant progress, and we will hit it head on 👇

Most of the week is gone already! What did you work on this week?? Aside from ticking over with the usual things, Pilates, mobility, strength training, and trying to learn more - I also tried to get to bed that little bit earlier, and to get in more steps on rest days. It's a work in progress 👀 Let us know in the comments what you have been working on, or what you need to start working on 👇

(Without You Realising) Made this brief video on YouTube last week outlining some mistakes people with back pain do make and what to do differently. Ultimately of course I lead people to this group and suggest keeping things consistent and progressive! Shout with any questions, Russ