Some battles follow you everywhere
No uniform.
No weapon.
No enemy standing in front of you.
Just a war inside your own fu***ng head that nobody else can see.
And while you’re fighting it, people tell you:
“Man up.”
“Get a grip.”
“You’re overreacting.”
“Just calm down.”
“You’ll get over it.”
I’ve stood beside men I thought were fu***ng bulletproof.
Men who would walk towards danger without thinking twice.
Men who would carry their brothers when they couldn’t carry themselves.
But when their own mind turned against them, they fought that battle alone.
Some cried themselves to sleep.
Some hid it behind jokes, anger, alcohol or a smile.
Some said absolutely nothing.
And some brothers went to sleep and never fu***ng woke up.
That’s the part people don’t understand.
You can survive things that should have broken you and still be destroyed by something nobody else can see.
So don’t tell a struggling man to “man up.”
Sometimes being a man is admitting you’re fu***ng drowning.
And if your brother tells you he’s struggling, don’t judge him.
Don’t lecture him.
Don’t tell him how good his life is.
Sit beside him.
Listen.
Because on a battlefield, you wouldn’t leave your brother behind.
Don’t fu***ng leave him behind at home either.
with the 🫳🎤
Per4mance Strength, Conditioning and Nutrition
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Expert in Personal Training, Strength, Conditioning and Nutrition.
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Chasing a dream nobody else can see is fu***ng lonely.
No guarantees.
No applause.
No promise it’ll ever pay off.
Just turning up again tomorrow knowing you’re going to suffer for something that might never happen.
That’s what separates athletes from people who just like the idea of being one.
These lot trust me and my fu**ed up sense of humour to drag them through hell, then ask them to go back through it again.
And that’s a privilege I’ll never take lightly.
Mad proud of these guys, you’ve no idea ❤️
dlamini .with.Rio
.mma.gym
Voice over
17/08/2026
My old lecturer once said 👇
“If you’ve never lived it, don’t tell people how it feels or what to expect.”
Watching someone bleed doesn’t make you an expert on pain.
Some lessons only make sense when the scars are yours.
There are too many so called “strength & conditioning coaches” who are essentially personal trainers running generic circuits and labelling it S&C.
Random exercises, random reps, everyone exhausted at the end.
That’s being sold as “athletic performance.” 🥊🏋🏼🏃
Worse, many athletes buy into it because fatigue is mistaken for effectiveness. 😴😴😴
Strength & conditioning should be treated with the same professionalism as physiotherapy.
It shouldn’t be a title anyone can adopt overnight by changing their Instagram bio. There should be recognised qualifications and clear standards. 🥋🎓🏫
Because making someone tired is easy.
The real skill is understanding physiology, biomechanics, programming, periodisation, fatigue management, injury risk, and how all of it transfers to performance.
Any Mong can make you tired 🧟
Follow me for more actual content coming over the next few weeks……
28/07/2026
I’ve lost count of how many online “personal training” plans I’ve seen that are nothing more than copy and paste templates.
The worst part?
People are paying good money for them.
It’s advertised as personal training, but there’s sweet f**k all personal about it.
🏋️ The same training plan for everyone.
🥗 A random calorie target.
📊 A “macro split” thrown together by someone who couldn’t explain what a macro actually is.
Your goals aren’t the same.
Your injuries aren’t the same.
Your lifestyle isn’t the same.
So why should your training be?
If you want proper coaching, evidence-based training, and nutrition backed by science, not some daft c**t who spends more time posing in front of the gym mirror in his pants than actually learning his craft
Comment “no more getting bummed” below or drop me a DM.
🚨 Coming soon… PER4MANCE | PT | COACH 🚨
It’s taken me years to get here (cheers, ADHD 😂), but it’ll finally be live.
✅ Training programmes
✅ Nutrition
✅ Injury prevention & rehab
✅ Strength & conditioning
✅ Real coaching from someone who’s actually done the work
the best bit?
You won’t have to sell your bum hole to afford it.
Follow PER4MANCE | PT | COACH on my other Instagram for the first video drop explaining more 🤦🏼♂️
24/07/2026
The first death isn’t in a coffin.
It’s the moment you convince yourself to play it safe.
The second is just paperwork.
People might be sad for ten minutes but life moves on as soon as the sandwiches and sausage rolls are finished.
I’d rather spend my life chasing a dream that never happens than wake up at 70 wondering if fear was the only thing I ever truly committed to.
At least when they turn me into dust, they can’t say I died years before I got there.
12/07/2026
Not everyone around you wants to see you win
Some will smile to your face while drilling holes in the boat they’re pretending to save.
A complete stranger will sometimes fight harder to keep you afloat than people who’ve known you for years.
Stop confusing history with loyalty
04/06/2026
I’ve lost too many friends and brothers who never knew just how important they really were.
Don’t wait until it’s too late to tell someone what they mean to you.
A few words might not seem like much, but they could be the reason someone keeps going.
You might just save a life.
13/05/2026
At some point, the “fake it till you make it” phase will run out, revealing that you’re still faking it.
Social media has made too many people delusional.
How about trying to do what the quotes you’re posting actually say?
midweek frauds
03/05/2026
Every day is war.
But there’s a lot of people out here teaching “battle” who’ve never set foot in the trenches.
If you’re teaching something you’ve never lived, you’re not a coach you’re a charlatan.
A fraud. A con artist. Dress it up however you want, it’s still the same thing.
This isn’t a content post. It’s just a reminder I’m still here.
Not chasing likes in a world that thinks posting = relevance.
While others are posing, filtering, breathing in and pretending they’ve made it…
I’m on the floor, coaching real people.
No smoke and mirrors. No fake lifestyle.
Just someone who actually gives a s**t about the people in front of him more than a camera shoved in their poo pipe.
If you think this is about you, then you’re probably right.
07/02/2026
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