A practical guide to using the deep resting squat to work on hip and ankle mobility, while maintaining comfortable, confident movement as we get older.

Drawing on my own years in competitive team sport, I discuss how being part of a team can influence resilience, habits, social connection and wellbeing.

My Women’s Health expert profile brings together commentary on strength training, functional fitness, healthy ageing, performance and practical ways to make exercise work in real life.

Everyday habits, breathing and movement can all influence how we hold ourselves. I shared practical advice with GQ on posture, performance and moving better.

Plank times can vary with age, but technique and core control matter far more than chasing a number. I shared age-based benchmarks and practical guidance.

Featured in print and online with Women’s Fitness, exploring how training the breathing muscles could support endurance, recovery and performance across cycling, running and swimming.

Breathing muscles can be trained too. I discussed respiratory muscle training and how targeted breathing work may support endurance, exercise performance and breathing efficiency.

BOSU training can add instability and variety to familiar movements. I shared practical ways it can be used to challenge core strength, balance and control.

Twenty to thirty minutes of walking on most days can make a meaningful contribution to weekly activity, while strength and balance become increasingly important with age.

Originally published by Women’s Health and later syndicated by AOL, my commentary explains how shoulder taps challenge core stability, control and anti-rotation.

The perfect training time matters less than most people think. Chronotype can influence performance, but consistency, recovery and finding a routine that fits real life matter far more.

This unusual lateral raise variation makes lighter weights surprisingly demanding by increasing control, maintaining tension and making excessive momentum much harder to hide.

Recognised by CIMSPA as a Chartered Personal Trainer, reflecting more than 20 years of experience, professional development and impact across health, fitness and physical activity.

Originally published by Women’s Health and syndicated by Yahoo Life, exploring how shoulder taps develop core stability, anti-rotation and control and how they compare with push-ups.

Sharing four functional exercises designed to help maintain strength, mobility and balance, with a focus on keeping your body capable and independent as you age.

Changing from standing to tall kneeling can strip away momentum, challenge core stability and make familiar arm exercises feel much more deliberate and controlled.

From sharing the ice with former teammate Dan Marashi to later helping him prepare for natural bodybuilding competitions, this old press feature captures an early chapter of my coaching career.

A one-leg stand looks simple, but it tests strength, stability and coordination. Your time can offer a useful snapshot of balance and how it changes with age.

Talking to BBC Radio Berkshire about our community boot camps, making exercise more accessible and helping local people and families become more active together.

Our fitness community came together to collect warm clothing and essential items for people experiencing homelessness before volunteering at a shelter in Reading.

Free family boot camps gave local people a welcoming place to exercise together, enjoy being active and become part of a positive community around fitness.

Hundreds of local adults, children and families took part in our free Bracknell boot camps, helping make exercise more accessible, sociable and enjoyable.

A three-year series of charity 5K events in Bracknell brought the community together through fitness while raising thousands of pounds for Youthline.

My 2012 off-season programme took Bracknell players from strength and conditioning foundations into more explosive work designed to prepare them for the demands of the new season.