Move Well Coach

Move Well Coach Online Movement coaching
Bespoke nutrition using Blood Analysis

This page is a work in progress. Please see Instagram for more

I've studied movement for 6 years and love the freedom and physical dominance it has given me. Since starting the Move Well Coach in 2022, I have really enjoyed coaching and helping dozens of people get in shape and train pain free. Additionally, after studying under The Institute of Health I am proud to also offer nutrition and supplement plans based on in depth blood analysis. My goal is to help hundreds of people optimise their health and movement capabilities!

I do my best thinking here.Not at a desk. Not staring at a screen.Walking. No phone. Letting things settle.When you stop...
08/06/2026

I do my best thinking here.

Not at a desk. Not staring at a screen.

Walking. No phone. Letting things settle.

When you stop forcing focus, the brain works differently.

Ideas connect. Things make sense.

But most people never give themselves that space.

Every gap gets filled.

Noise in. All day.

Then we wonder why we feel stuck.

You’re not blocked.

You’re overloaded.

Take one walk this week.

No phone. No podcasts. Zero external distractions.

Just space.

See what comes up.

Different industries. Different incomes. Same body 🧍🏻‍♂️The men I work with run building firms, agencies, law practices,...
07/06/2026

Different industries. Different incomes. Same body 🧍🏻‍♂️

The men I work with run building firms, agencies, law practices, e-comm brands.

On paper they couldn’t be more different. In the body they’re almost identical.

Locked thoracic spine. Shallow, upper-chest breathing.

Weak posterior chain.

Sympathetic dominance.

Compromised digestion.

It’s not a coincidence.

High-responsibility people accumulate stress in predictable physiological patterns - usually years before symptoms appear.

Most assume it’s the cost of running a business. It’s not.

It’s the cost of running a business without managing what it’s doing to your body.

The good news? The same discipline that built the business can rebuild the body.

The patterns are reversible.

The body responds to consistent, systematic input - which is exactly how high performers operate.

Comment “OPERATOR” if this looks familiar. One 1:1 spot opening this month👀

06/06/2026

What does the first week working with me actually look like?

It starts with how you move, where the body is right now, and what you actually want to come back to.

The programme is built bespoke and arrives within days.🧗

One of the simplest things I do each day makes the biggest difference.No cost. No setup.Just 5 minutes outside.Eyes clos...
05/06/2026

One of the simplest things I do each day makes the biggest difference.

No cost. No setup.

Just 5 minutes outside.

Eyes closed. Sun on my face. Wind on my skin. Breathing slows on its own.

That’s it.

Most people are chasing more:
Supplements. Protocols. Optimisation.
But they’re missing the basics.
Light. Breath. Stillness.

Things your body already understands.

You don’t need more inputs.

You need space for your system to regulate and upgrade.

Try it tomorrow morning.

Before your phone.

04/06/2026

Boring mobility is why most men give up on it. 🏋️

There’s no progression, no goal, nothing that makes them want to keep coming back.

Done properly, mobility is playful, challenging and progressive - that’s how it actually sticks. 🧗

Most men’s mornings look the same ☀️Phone in bed. Coffee before light. Skip breakfast or eat in 90 seconds. Then wonder ...
03/06/2026

Most men’s mornings look the same ☀️

Phone in bed. Coffee before light. Skip breakfast or eat in 90 seconds.

Then wonder why energy crashes by mid-afternoon.

That afternoon crash isn’t random. It’s the morning catching up with you.

Cortisol naturally peaks within 30 minutes of waking - this is your body’s built-in energy system.

Work with it and the rest of the day flows.

Override it and you spend the next 14 hours fighting your own physiology.

The order of operations matters:
Light
Water
Movement
Food
Caffeine

Caffeine on top of regulated cortisol enhances energy.

Caffeine before regulated cortisol creates dependency.

Same drink. Two completely different outcomes.

The first hour shapes the next 14. Get it right and most of your “afternoon problems” stop being problems.

Comment “RHYTHM” and I’ll send you the morning sequence I use with clients🫶

02/06/2026

You don’t need a gym to get strong.🏋️

Crawls, push-ups, squats, handstand holds, climbing on whatever’s around.

The body responds to load and intent regardless of where you give it.🧗

You can be strong….and still not move well.I see it all the time.Strong lifts. Good numbers.
But limited movement.Stiff ...
01/06/2026

You can be strong….and still not move well.

I see it all the time.

Strong lifts. Good numbers.

But limited movement.

Stiff spine. Tight hips. No rotation. Bending down hurts.

That’s because strength and movement aren’t the same thing.

You can build muscle without ever learning to control your body.

Things like:
– cartwheels
– crawling
– hand balancing
– rotation

They expose that.

They show you how well your body actually works as a system.

Because real strength isn’t just force.

It’s control.

Comment “MOVE” and I’ll send you a simple flow to start building that.

31/05/2026

Different industries, different incomes, same body. 💪

Stiff, achy, the simple things starting to feel harder.

They’re not motivated by big muscles - they want performance, functionality, longevity.

Most people I work with don’t think they’re stressed💆They’ve got it under control. They sleep okay. Work is busy but man...
30/05/2026

Most people I work with don’t think they’re stressed💆

They’ve got it under control. They sleep okay. Work is busy but manageable.

But their bodies tell a different story. Tight jaw. Locked thoracic. Shallow breath.

Hip flexors that feel permanently switched on.

That’s stress. It just doesn’t always feel like it.

The nervous system stores threats in tissue. What you don’t release, the body holds.

And it builds up in predictable places:
– Jaw and face
– Thoracic spine and shoulders
– Diaphragm
– Hip flexors

You can stretch these areas every day and still feel tight.

That’s because stretching a guarded muscle doesn’t release it.

The system has to feel safe enough to let go first.

That’s regulation, not flexibility.

Comment “STORED” and I’ll send you the release protocol I use with clients🫶

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Penarth

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