Altum Performance

“I don’t have time” is rarely the real problem.

The real problem is thinking it has to be all or nothing: an hour in the gym or nothing at all, a perfect week of meal prep or takeaway every night.

That’s not how progress works. A little bit of something still moves you forward:

- Can’t do an hour at the gym? Do 15 minutes as hard as you can.
- No time for a 45-minute walk? Do the hardest 15-minute walk of your life.
- Stuck at a desk all day? Do 10 squats or 5 push-ups every hour on the hour.
- Can’t meal prep the whole week? Make one meal healthier than it is today.

You’ve got the same 24 hours as everyone else. You don’t need more time. You need to stop waiting for the perfect amount of it.

What’s one small thing you can do today?

The 3pm crash usually isn’t a 3pm problem, it’s a 7am one.

How you start the day sets the ceiling for your afternoon.

Three things I’d do every morning:

1. Eat a proper breakfast: protein + carbs. Running on coffee alone means you’re running on empty by mid-afternoon.

2. Drink 500ml–1L of water when you wake up. You’ve just gone 7–8 hours without any.
Most people are behind before they’ve left the house.

3.Get sunlight early. It gives you that natural morning lift, and it sets your body clock so you sleep better that night. That means more energy tomorrow too.

None of these are extreme. That’s the point: they still work on a bad week.

Which one are you skipping? Tell me below!

Another week in the books. ✊

Weights moved, reps banked, everyone walked out feeling better than they walked in.

This is what it looks like when the plan is sorted and all you have to do is show up and work. No guessing, no dread, no starting over on Monday.

Every one of these sessions is a tick in the box

Stack enough of them and the change stops being something you’re chasing and starts being something you’re living in.

Sleep better by getting cold before bed — and the fastest way there is a warm shower.

Sounds backwards

A warm shower 30–60 minutes before bed cools your body down faster than doing nothing at all, your system drops right when you need it to.

If you’re training hard and still not sleeping well, this is one of the simplest things you can change tonight.

Try it and let me know if you notice a difference.

Huge progress for Aimee Sheedy!

The physical results on their own are amazing:
- Down 10% of total bodyweight whilst changing body composition
- Strength has increased
- Challenges herself to grow each and every week

There have been obstacles, but Aimee has still ticked away consistently and the best part is, all of what she has changed and achieved is sustainable for the long term!

At 19 I made a VFL list. By the end of that year I’d been cut.
I got there by out-working people.

That was my whole approach.
If I walked into a room and someone was working harder than me, I’d work out how to go harder than that. It had always worked, so I never questioned it.

Nine months in I spent three days in hospital and lost seven or eight kilos I’d spent time putting on.
I was injured for most of that season and only played two or three games.

Then I got cut, and I moved back home.

I thought I was doing everything by the book. And I was — I just had one part of the book.

I could train.
I had no idea how to recover, and no idea how to manage what was going on in my head. All that effort, and most of it was going nowhere.

What I didn’t realise at the time was that the lowest point was the start of everything.

That’s where Altum Performance came from. Training, recovery and mindset together — not one of them done brilliantly and the other two left to chance. It’s the thing I didn’t have at 19, and it’s everything I coach now.

Most people I work with aren’t undertrained. They’re under-recovered, and nobody’s ever explained the difference to them.

Your lower back isn’t the problem
It’s just the part doing the work.

Most people feel a movement in their lower back and assume the back is the issue, Usually it’s the position.

Ribs up, pelvis tips forward with them, and the back takes the load the core was meant to take.

Think of a duck’s beak. Top opens, bottom opens. Same hinge.

Bring the ribs down, squeeze the glutes, and the beak closes. Now the core has no choice but to do its job.

More tension. More structure. The joints moving the way they’re supposed to.

Same exercise. Same weight. Completely different thing being trained.

That’s the difference between doing an exercise and training a position.

Which one have you been doing without realising?