First Line Chiropractic

24/10/2026

I met Chris Williamson on Thursday night. I went to the meet and greet, stood there trying to look normal, and failed slightly.

The man has built an entire career on the stuff I bang on about in clinic; consistency beating intensity, small inputs compounding, the gap between knowing and doing. Strange thing hearing someone else say it to a room of a thousand people instead of one person on my table.

Didn't ask for a photo op opinion on sleep hygiene. Just said thanks for the show and tried not to visibly vibrate.

It was an incredible night. And a good reminder that the people who seem like they've got it all figured out are usually just better at the boring repeatable stuff than everyone else.

21/10/2026

When someone tells you that you NEED to do something, what do you do?

You don't do it. Most of us dig our heels in.

So why do we use the same tactic on ourselves when we already know it doesn't work?

When someone asks us to do something, we're usually more than happy to help.

So for the next day or so, try asking yourself instead:

"I know you don't want to go to the gym. Shall we just put our gym gear on and see how we feel?"

"I know you don't fancy a salad. What would you rather eat that's still a bit healthier than yesterday?"

No pressure, no "need to". Just ask, and see what happens.

Let me know how you get on 👇

20/10/2026

I'm guilty of every single one of these 🙃

People with ADHD aren't lying when these phrases are said.

It's really meant in the moment. The problem is that "later", "my day off" and "5 minutes" never quite turn up as planned.

The fix isn't trying harder.

It's setting things up so you don't have to rely on your memory or your mood:

⏰ Do it now, or set an alarm with a note attached

📅 Put it in the calendar, not just in your head

🗣️ Tell someone so you're accountable

🧩 Break big deadlines into small, close goals

🚫 Say no before you take on one more thing

Which phrase did I miss? Drop yours below 👇 I'm sure I've said it this week.

19/10/2026

This is what sitting still looks like for me.

On the outside: a guy staring at a screen, doing nothing.

On the inside: bins, Mum, work, my wife, am I doing enough, am I being enough.

On repeat.

I haven't been diagnosed with anything. I just know my brain doesn't do one thing at a time, even when my body is.

It's not that I don't know what needs doing. I know exactly what needs doing. It's that everything feels equally urgent, all at once, so starting any one thing feels impossible.

And the hardest part isn't the to-do list. It's the questions underneath it. Am I a good husband. Have I checked in on everyone. Have I been selfish.

None of that shows up on the outside. It just loops.

What's on your loop right now?

10/10/2026

What we want to do and what happens doesn't always match up.

Maybe you told yourself that you wanted to start exercising or start to eat well. Then something slips or life happens and the plan goes to sh*t. Missing a day of that goal is absolutely fine. You have many more days to strive towards it. What will kill momentum is how you see yourself when you are having a "bad day" on your goals.

Use this as your sign to forgive and move on.

08/10/2026

Wasted mornings before a midday appointment? Been there 🛋️

Here's the system that took me from feeling like a sofa slob to smashing my mornings:

1️⃣ Set an alarm for when you need to walk out the door
2️⃣ Set a warning alarm 10 minutes before
3️⃣ Pick a 5-minute task. Not a big thing, but the smallest step towards it
4️⃣ Finish it, pick another

Small wins accumulate

03/10/2026

Day 5 of Sorting My Sh*t out until I'm on 's podcast.

Today was about getting my heart rate as close to maximum as possible.

recommends one session a week of all-out intervals, because they:

✅ Raise your VO2 max, one of the strongest predictors of longevity

✅ Make your heart pump more blood per beat

✅ Build more capillaries and mitochondria in your muscles

✅ Help you sustain hard efforts for longer

✅ Sharpen focus and alertness afterwards

Today was an absolute killer on the assault bike.

5 minute warm up on the bike to get the heart rate up and the muscles warm.

Followed by this interval split:

30 seconds of flat out work

1 minute rest

For 6 rounds

🤢🤢🤢🤢🤢

Was not fun to say the least. But I'm proud of myself for lasting all 6 rounds. Last week, during my break in period, I got to 3 before I wanted to pass out 😅

Thank you for letting me use your assault bike for my training session.

23/09/2026

21/09/2026

Guess What!!!

I'm back from my holiday!! And I'm raring to go!

I know it's been a while since we last spoke. I've been working behind the scenes to build upon everything that I have been doing so far. I'm finally back and excited to start sharing content again 😁

30/04/2026

Time flies when you're having fun!

My brand new bench, built from scratch by the Atlas Clinical team arrived this week. Couldn't be happier with it and I'm excited to see the number of patients that will be treated on this bench.