The Functional Movement Club

Call Directions Website

The Functional Movement Club Whole-human health for people who want to age well, not just get old. Take the 2-minute quiz. https://bit.ly/4y4Rbsi Be mindful, be strong, be you.

Movement, recovery, nutrition and stress, connected, simplified, and turned into the one thing that matters most for you. Bridge the gap between where you are and where you want to be.

24/10/2026

5 things I hear people wish they'd done sooner with their health.

A decade-plus as a sports chiropractor means a lot of conversations with people in their 50s, 60s and 70s about what they wish they'd done differently. A few things keep coming up.

1. I wish I'd dealt with that injury earlier.

Sometimes you spend so long working around an injury that you slowly stop doing the things you enjoy, and before you know it, your world has become a little bit smaller.

2. I wish I'd kept working on my strength.

It's often not until someone tries something they used to find easy that they realise how much strength they've lost — and rebuilding that capacity takes far longer than maintaining it would have.

3. I wish I'd kept moving instead of just waiting for it to get better.

Rest can be useful. But sometimes people stop because it hurts, wait for it to settle, and never quite find their way back — because feeling better and rebuilding the ability to do something aren't always the same thing.

4. I wish I'd looked after my mobility.

You've probably heard "if you don't use it, you lose it." There's truth to that — stop moving through certain ranges and you gradually lose that capacity. Worth continuing to challenge what your body can comfortably do.

5. I wish I'd started sooner.

I remember chatting with a client nearing retirement, struggling with Achilles pain. He was looking forward to the possibility of grandkids one day — wanted to run around with them, kick a soccer ball, be involved.

So I asked him:
"If your grandkids were born tomorrow, could you run around and play soccer with them?"

He said no.

And that was the point.

If that's something you want to be doing in 10 or 20 years, it's worth working towards now — the things you want to do later in life are built on the capacity you're maintaining today.

And the bloody good thing is, you get to enjoy that capacity now too.

That's why prevention matters so much to us at The Functional Movement Club. We want to help you keep your world big.

If you're not sure where to start, our free Health Continuum Quiz helps you zoom out and see what might deserve your attention first.

Two minutes. Link in bio.

22/10/2026

Some of my favourite childhood memories are playing cricket in the driveway with Dad and kicking the footy down at the park before training started.

Nothing particularly fancy. Just spending time together, moving our bodies and a little bit of competitiveness coming out as I tried to kick the footy as hard as I bloody could at Dad.
But looking back, those memories were pretty formative for me.

It was time with Dad. It was connection. And it was one of the ways I knew I was loved.

Now that I've got two boys of my own, Darcy and Nate, that's something I really want to share with them.

I want to kick the footy with them, play cricket in the backyard, chase them around and head off on adventures together.

And I want to keep doing that stuff as they get older.

When they're teenagers. When they're adults. And hopefully, if they have kids of their own one day, I want to be able to run around with my grandkids, pick them up and play with them too.

That's one of the biggest reasons I care so much about staying fit and healthy for as long as possible.

I love training, and I enjoy seeing what my body is capable of.

But a big part of why I put the effort into looking after myself now is because I want to keep having moments like these for as long as I can.

And I reckon most people have their own version of this.

Maybe it's playing with your kids or grandkids. Maybe it's travelling, hiking, playing sport or heading off on whatever adventure someone suggests.

What do you want to keep being able to do in 20 or 30 years?
Because I reckon that's a pretty bloody good reason to look after your health now.

That's a big part of what we're trying to help people do at The Functional Movement Club.
Keep doing the things they love, with the people they love, for as long as possible.

If you're not sure what deserves your attention first, our free Health Continuum Quiz helps you look at the bigger picture. It takes about two minutes — link's in the comments below.

Oh, and of course, there's one other reason I want to stay fit and healthy.

I want to keep beating those two little buggers at sport for as long as humanly possible. 😂

16/10/2026

My DNA test told me I should take omega-3s.

So I did.

And every time I took them, I felt tired and a bit run down.

Which was slightly annoying considering I'd paid for a test that was supposed to give me personalised information about my health.

I originally did the DNA test because I was curious.

It gave me some genuinely interesting stuff to look into. Things around choline, beta-carotene, vitamin D and B12, plus a personalised grocery list and some suggestions for blood work that might be worth doing.

Then there was omega-3.

Based on my results and training load, the recommendation was that I should supplement on top of what I was already getting through my diet.

Fair enough.

So I tried it.

Felt s**t.

Stopped.

Tried it again later.

Felt s**t again.

At that point, rather than assuming I needed to keep taking it because my DNA said so, I figured it might be worth checking whether I actually needed it.

So I got my omega-3 levels tested in my bloods.

They were already good.

And that was probably one of the most useful things I got out of the whole experiment.

Not that DNA testing is useless. I actually found parts of it really interesting.

But personalised information isn't automatically relevant information.

You can have genetic data, blood tests, a Whoop, a training program, nutrition advice and 17 podcasts telling you what you should be doing.

You still have to work out:

Does this actually deserve my attention right now?

That's a big part of how we think inside the Better(er) YOU Collective.

We love data. We love testing. I'll happily nerd out on this s**t all day.

But the goal isn't to give you more things to worry about.

It's to use the information we've got to work out what actually matters for you.

If you're currently staring at your own list of health "shoulds" and have no idea which one deserves your attention first, that's why we built the Health Continuum Quiz.

It's free, takes about two minutes, and it's linked below in the comments.

14/10/2026

Try this every morning for the next 7 days.

Before you've trained, stretched or done much of anything, bend forward and reach towards your toes.

Don't warm up for it.

Don't bounce.

Don't turn it into a competition to see whether you can touch the floor.

Just notice where you comfortably get to.

Do it for a few mornings and you'll start getting an idea of what "normal" looks and feels like for you.

Then keep paying attention.

Some mornings you might move a little more freely.

Other mornings you might feel noticeably tighter or not get quite as far.

Neither is good or bad.

And one s**tty toe-touch doesn't mean your nervous system is fried and you need to spend the day lying on the couch. 😂

It's information.

If you're noticeably different from your normal, that's when I'd start asking a few more questions.

How did I sleep?
What did I train yesterday?
How's my energy?
Have I had a particularly stressful couple of days?
How does the rest of my body feel?

Now that tiny morning check has done something useful.

It's made you pay attention.

That's the bit I want you to practise for the next seven days.

Not trying to get further.

Not trying to "pass" the test.

Learning what normal feels like for your body, so you start noticing when normal changes.

You don't need a wearable to tell you every single thing about your recovery.

Your body is giving you information all the time.

You just need to get better at noticing it.

Try it for seven mornings and see what you notice — comment below and tell me what you find.

And if you want to zoom out beyond one little test and look at the bigger picture of your health, that's exactly why we built the Health Continuum Quiz.

It's free, takes about two minutes, and it's linked in comments below

11/10/2026

I'm a 40-year-old dad, business owner and sports chiropractor.�
This is the boring s**t I do for recovery. And no, it isn't sexy.
�I train a fair bit because I want to stay fit and active for as long as possible, and keep doing the things I enjoy as often as I want.
�So yes, I use saunas, ice baths, and check my HRV to help decide what training makes sense.
�But that's not where I start.�
I start with the boring s**t.�
For me, that looks something like this:�• Eat enough protein - enough to support the training I'm doing and what I'm asking my body to recover from.�• Fuel after training - carbs and protein soon after I finish, rather than going three hours without eating after a hard session.�• Eat a bucket load of different plants - around 30 different fruits, vegetables, nuts and seeds a week, plenty of fibre, regular fermented foods.�• Sleep for eight hours. Non-negotiable - bedtime and wake time within roughly the same 30-minute window, seven days a week.�
If I need to catch up, I keep bedtime similar and sleep in when life allows it.�
Then the least exciting recovery strategy of all: actually resting.�
Not squeezing in another session out of guilt, or training just because I can. Giving my body time to adapt to what I've already done.�
Once those foundations are consistent, I'll play with the other stuff.��I reckon that's where recovery has become way too complicated.�
There's so much we could be doing that it's easy to overlook the boring s**t that actually works.�
Eat enough. Sleep enough. Rest enough. Then get fancy.
�That's pretty much how we think about health inside the Better(er) YOU Collective too — zoom out and work out what actually deserves your attention.�
You probably don't need another recovery hack. You need to know which bit of your recovery needs attention.�
That's why we built the Health Continuum Quiz. It helps you zoom out across the bigger picture and work out where you might need to focus first.�
It's free, takes about two minutes, and it's linked below in the comments

08/10/2026

She wasn't struggling to get to the gym.
She was struggling with what the hell to do once she got there.

I was talking to someone yesterday who'd recently started trying to get back into the gym after some time off. She'd actually get herself there. Then she'd walk in, look around at all the equipment and all the different exercises she could do, and feel completely overwhelmed. So she'd usually end up doing a couple of machines she already knew and felt safe with, then jump on the treadmill or stepper. Or she'd skip it and take the dog for a walk instead.

And I reckon this is something the fitness industry does really poorly. We give people an enormous number of options without giving them enough direction.

Here's 47 exercises for your glutes.
Here's another workout to save.
Here's six exercises you should apparently stop doing.
Here's the new "best" way to train.

Cool.
But you still have to walk into the gym and work out what the bloody hell you're supposed to do. Imagine instead you walked in and your program was already mapped out.

You knew which exercise was first.
You knew how many sets and reps you were doing.
You knew what it was supposed to feel like.
You knew how long to rest.
You knew when you were ready to progress it.
And, importantly, you understood why you were doing it.

Suddenly there's a whole lot less to think about.
That's what I think good coaching should do.

Not make you dependent on someone telling you what to do forever. But give you enough direction and understanding that you can actually get on with doing it. Because sometimes the thing stopping you isn't motivation. It's uncertainty. And chucking more exercises, workouts and information at you doesn't necessarily solve that. Sometimes it just gives you more decisions to make.

That's a big part of why we built the Health Continuum Quiz.
It's not another list of 15 things you should be doing.
It helps you zoom out, work out where you are right now and start figuring out what might actually deserve your attention first.
Free. Two minutes. Link's in the comments 👇

01/10/2026

I noticed something interesting when we started getting clients to do this exercise.

It’s a bear crawl with a ball balanced on your back. Pretty simple.

But as people started getting tired, the same thing kept happening.
They sped up.

Instead of slowing down and trying to work out what was changing, they’d rush to get the exercise finished.

And that’s usually when the ball fell off.

The interesting bit wasn’t really the ball.

It was that the moment things got harder was often the moment they stopped paying attention.

And I reckon we do this with our health all the time.

Something starts hurting, training isn’t going well, we’re exhausted, stressed or just feel a bit s**t, and our instinct is to do something.

Push through. Find another exercise. Add another supplement. Search for an answer. Just get the bloody thing sorted.

But sometimes the useful bit is the bit we’re rushing past.

What changed? What happened beforehand? What feels different? What happens if I slow down or change something?

That’s something we want our clients to get really good at.

Because the goal isn’t for you to need us every time your body does something you don’t understand.

We want you to leave better at noticing patterns, asking better questions and making better decisions about your own body.

Sometimes that means knowing what to change yourself. Sometimes it means knowing when you actually need some help.

That’s body literacy.

And it’s a skill you keep long after you’ve stopped seeing us.

That’s also what our free Health Continuum Quiz helps with.

It’s free, takes about two minutes, and it’s linked in comments below

Address

Suite 211/658 Pittwater Road
Brookvale, NSW
2100

Opening Hours

Monday 9am - 8pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 9am - 8pm
Friday 8am - 2pm
Saturday 8am - 2pm

Telephone

+61280609407

Website

Alerts

Be the first to know and let us send you an email when The Functional Movement Club posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category