Move and Function

Your kids are not listening to what you tell them about health.

They are watching what you do.

Every time you skip the gym, they learn that fitness is optional.
Every time you choose the couch, they learn that rest is the default.
Every time you say “I’ll start Monday,” they learn that starting is always tomorrow.

But every time you show up — tired, busy, not in the mood — they learn something different.

They learn that the people they love most take care of themselves.
They learn that strength is something you build on purpose.
They learn that their own health is worth fighting for.

You are not just training for yourself.

You are setting the standard they will live by for the rest of their lives.

What standard are you setting?

📲 Share this with a parent who needs to hear it today.

📌 Save it for the days you do not feel like showing up.

🔔 Follow Trevor ➡️Strength + Performance Coach — I help people build the strength to show up for the people who need them most.

Trev 💪🏽

Your shoulder pain is not a flexibility problem. It is a stability problem.

If you spend 8 hours a day rounded over a desk or a steering wheel, stretching your shoulders is just treating the symptom. You need to build the muscles on the back of your body to pull everything back into place.

I do these two exercises before every single upper body session. They build the rotator cuff, fire up the lower traps, and bulletproof your shoulders against injury. Also good for non training days.

The Warm-Up:
1️⃣ Bench Incline Cuban Press: 2 x 5-8 reps (light weight)
2️⃣ Bench Incline Ys: 2 x 5-12 reps (light weight)

Keep the weight small. Focus on the squeeze.

📌 Save this for your next upper body day.

📲 Share it with someone who is always complaining about their shoulders.

🔔 Follow Trevor ➡️Strength + Performance Coach for more ways to train smart and stay injury-free.

Trev 💪🏽

Even if 1 person is inspired?

Trev Trevor ➡️Strength + Performance Coach

From a wheelchair into the hospital, to training harder than ever at 47.

Torn meniscus. ACL tear. Osteoarthritis. Post-op recovery.

I did not just rehab my knee. I rebuilt everything around it.

These 5 exercises are what I use to keep my knees strong, stable, and pain-free — for life. One of my sessions that I am currently rotating with another program.

If you have been told to “just rest it” or “take it easy forever” — this is for you.

📌 Save this workout. Your knees will thank you.

📲 Share this with someone who has been through a knee injury and needs to know there is a way back.

🔔 Follow Trevor ➡️Strength + Performance Coach — I coach people through exactly this, every single week.

Trev

Men in their 40s do not buy a sports car.

They find a waffle and fried chicken stand at the markets on a Sunday morning and they eat it standing up in the sun with nowhere to be.

Same energy. Better value.

Tag a bloke in his 40s who gets it. 👇

Trev Trevor ➡️Strength + Performance Coach

Milton Markets

was a personal trainer who needed a wheelchair to get to hospital.

Torn meniscus. ACL tear. Osteoarthritis. Post-op recovery.

I know what it feels like to wonder if you will ever move properly again.

These are the exercises that rebuilt my knee from the ground up after working on knee extension, stability and balance.

If you are going through it right now — it gets better. I promise.

📌 Save this. Come back to it on the hard days.

📲 Share it with someone who is fighting through a knee injury right now.

🔔 Follow Trevor ➡️Strength + Performance Coach — I post everything I know about training through and beyond injury.

Trev

Most people waste 90 minutes at the gym.

They scroll, they rest too long, they do 10 different exercises, and they get half the results.

You don’t need an hour. You need smart programming.

This is the exact 30-minute workout I gave my client this week. 4 exercises. Full body. Done.

Superset A (3 rounds):
A1. Barbell Close Grip Bench Press 3 × 8-10
A2. Bench Incline Dumbbell Rows 3 x 12
(Rest 60 sec after A2, then repeat)

Superset B (2-3 rounds):
B1. DB Rear Foot Elevated Split Squat 2-3 × 6-8 per leg
B2. DB Farmer Carries × 2-3 x 30 meters
(Rest 60 sec after B2, then repeat)

No fluff. No wasted time. Just work.

📌 Save this for your next busy day.
📲 Share it with a mum who says she has “no time” to train.
🔔 Follow Trevor ➡️Strength + Performance Coach for intelligent programming.

Trev 💪🏽

Nobody talks about this.

After 35, you lose power faster than you lose strength.

Power is the ability to move fast and with force. It is what keeps you athletic, reactive, and injury-resistant. And almost nobody trains it.

Rotational Soft Ball Power Slams hit your fast-twitch fibres, train rotational core power, and build the explosive strength your body is quietly losing every year.

2-4 × 6–8 explosive reps each side. Full effort. Every rep.

Strength keeps you capable. Power keeps you dangerous.

📌 Save this. Add it to your next session.
📲 Share it with someone over 35 who only does slow, steady training.
🔔 Follow Trevor ➡️Strength + Performance Coach for more.

Your lower back doesn’t hurt because you’re getting older.

It hurts because your core isn’t doing its job.

When your deep core is weak, your lower back takes all the load. Every movement. Every day. That is where the pain comes from.

Fix the core. Fix the back.

Exercise 1 — Bench Incline Leg Raises
Builds deep core strength and teaches your abs to control your pelvis.
2-3.sets × 6-10 reps. Slow and controlled.

Exercise 2 — Feet Elevated Side Lying Hip Abduction
Strengthens the hips and glute med. Takes the load off your lower back and puts it where it belongs.
2-3 3 sets × 5-8 reps each side.

Add these to your next session.

📌 Save this so you actually do it.

📲 Share it with a mum whose back is always sore.

🔔 Follow Trevor ➡️Strength + Performance Coach for strength content that actually works.

If you are over 35 and you are not skipping, you are missing one of the most powerful things you can do for your long-term health.

Here is what 10 minutes of skipping actually does to your body:

1. Bone Density
Every single jump sends a ground reaction force up through your feet, ankles, shins, and spine. That mechanical stress signals your body to build new bone. Skipping is one of the most effective bone-loading activities available — and it specifically targets the hip and spine, which are the exact sites most at risk of osteoporosis after 35.

2. Muscle Fibres
Skipping is explosive. That means it recruits fast-twitch muscle fibres — the ones responsible for power, speed, and athleticism. Fast-twitch fibres are the first to disappear as you age. Most cardio does nothing to stop that. Skipping does.

3. Joints and Tendons
Contrary to what most people think, skipping does not destroy your knees. When done correctly — landing on the balls of your feet with a soft knee — it actually strengthens your Achilles tendon, conditions your patellar tendon, and improves ankle stability. It is used in tendon rehab programs for exactly this reason.

10 minutes a day. No gym required.

📌 Save this so you actually start.
📲 Share it with someone who thinks skipping is just for kids.
🔔 Follow Trevor ➡️Strength + Performance Coach for strength and longevity content that actually matters.

Trev ✌🏾