http://www.evolveperformance.info/

Evolve Performance, Holbeach (2026)

15/03/2024

Dumb idea is too eat far too much food and ruin your physical wellbeing. Keep it up and you’ll damage your organs and likely impact your emotional state. Now you can eat food of poor nutritional quality or eat very good nutritious food, BUT too much is too much.

Dumb idea 2 - train 3 to 7 times per week with lots of volume resistance training (add in cardio lol). Then fight off the arthritis, hip, knee and shoulder joint injuries and countless tendon, ligament and muscle strains. You’ll over cook your bodies repair system and WILL END UP DAMAGED. This will impact your emotional well-being also. If you’re an athlete you’ll cut short your playing career so you’ll earn far less in the long run.

It’s all about being sensible, don’t over eat on anything! especially man made junk foods with e numbers all over the place.

Don’t train train train cause you think it’s the thing to do. Because you’re believing in the more is better approach or because you feel you need to exercise at 5am like a fkin Marine! It’s stupid! Real stupid.

You’re smart, you understand that eating crap is bad, but you want to do it anyway so perhaps you have more of a psychological issue.

If you want to train and exercise in a way that makes you more susceptible to injury and pain for no better gain then perhaps you also have a psychological issue.

I guarantee you’ll be changing your mind eventually. You just can’t see it yet, but you will and so will all those really smart trainers out there who are reading my posts but are just too damn scared to open up.

NOTHING Im sharing with you is based on my opinion. We’ve known the science of weight gain and exercising for over half a century.

Ask yourself truly, what are you REALLY getting out of your exercise program? are you hitting plateau’s but can’t understand why? Are you picking up loads of silly injuries? Are you tired and worn out? Do you lack enthusiasm for anything other than hitting the gym? Is work suffering?

Hell I used to take a couple of days to recover from say an American Football match on a Sun but I’d still try to hit the gym on a Mon/tues. Should I have? Was this very smart?

15/03/2024

The fitness world is just awash with trainers and coaches pushing ridiculous exercises that will do as much to injure you and decrease performance as ever enhance it!

I know I was one of those trainers! I did all the functional stuff in fact I was one of the pioneers of it in the U.K. working at my facility in London.

I’ve worked with thousands of athletes and gym goers for over a decade. I spent thousands and thousands on courses and educational programs by some of the worlds very best trainers and therapist. I even worked in elite athletics at Lee Valley in the U.K. on the run up to the 2012 Olympics where I was the only certified FULL BODY A.R.T therapist in the stadium and warm up track!

None of these bullsh*t exercises can ever PROVE to be effective in anything an athlete does!

It’s just gym bros pushing their ego driven agendas fuelled with their insufficient understanding of the very basics of physical development.

This is not personal and it’s deffinately not just my opinion, so if you want to argue with it then you’re just arguing with the proven muscle size and strength physiology along with basic MOTOR LEARNING principles.

I’m just trying to bring sense to the world of over blown SOCIAL MEDIA that’s got millions of you looking in the wrong direction whilst absolute sh*t strength coaches and trainers are taking the $$$s

Literally you just have to go back as little as 20 years, forget anything described as ‘functional’ it’s just bullsh*t
Guys please cmon wake up.

I promise you I could walk into any gym in the country and tear apart their training practices 90% of which under the “it’s not safe” banner, MALPRACTICE!!!

Look guys remember EVERYTHING works, even sh*t training does something. BUT why oh why would you need to do anymore than the MINIMUM AMOUNT for the Most payback?

Not only do most trainers and coaches NOT understand the BASIC principles of Adaption and SPECIFICITY they’re experimenting on YOU and it’s your body that’s going to fall apart whilst they’re still taking the $$$s in.

Let’s change it for real strength programs and real exercise.

04/03/2024

Most of you WILL GET INJURED FOLLOWING sh*t Exercise Advice!

Infact it’s actually helping to make you worse but you’re just too IGNORANT to understand the reality!

Took me 45years to realise so don’t beat yourself up about my statement we’ve all been duped.

Oh and I ain’t selling anything btw you’re responsible for being a healthy fit adult and to teach your children and grand children the same. But the truth is you’re a lazy sack of sh*t that just can’t be arsed 🤷‍♂️😂😂👊

OR

Like most of us you’re so damn tired and stressed with life you fall into the same old cycle of eating crap, working your fingers to the bone, scarping to pay your mortgage and keep your kids happy so you turn to booze and crap food as a comfort. But we all know that’s the opposite of what we need.

Anyway HARD physical exercise will just add to your problems.

Unless you wake up and start to realise there’s much better ways to help yourself in far less time with much less stress.

If you believe the mainstream version of exercise then it’s going to overwork you and you will most likely in all probability be injured!

Injuries caused by over Exercising are more prevalent than most of us realise.

I worked in rehab for over ten years and the majority of issues we saw were predominantly training related.

Even the people training in the Gyms we looked after where getting injured due to the high volume nature of the exercise prescribed by the trainers. Not their fault they’re just following orders and anyway it was 90% the diet prescription that made the greatest impact to their physique.

Not forgetting the trainers are always injured at some point, they’re the worst ones 😁 same as I was over the years.

If you’re a very dedicated fitness follower you’ll likely be more injured than those who aren’t. This is just statistical.

The CAUSE?

TO MUCH VOLUME OF EXERCISE

Especially if combined with power movements.

The research actually tells us that one set done correctly has the EXACT same benefits as doing 3, 5 or 10 and that you don’t need to Split up movements into micro movements to target more specific areas (aside from perhaps elite bodybuilders but that’s a specific discipline)

Why do it? 🤷‍♂️

If you’re putting in 3 or more hard training sessions of an hour plus each week I can guarantee you there are far better ways to achieving the same and if not better results in half the time or less .

With a far greater reduced risk to injury, whether you’re an elite athlete or just want to tone up and loose the fat.

This isn’t my opinion this is evidence based information that obliterates most of the fitness world’s bullsh*te exercise recommendations.

I’m not trying to sell you anything btw or get you hooked up on some ridiculous ‘body transformation’ journey for thousands of $$$.

Neil Southwick

20/02/2024

The overwhelming issue when faced with chronic degenerative joint problems (which is of epidemic proportions across the western world) is often attributed to a complete lack of strength and/or repetitive poor movement and/or lack of movement.

Training movement is not going to improve your situation! This does little to improve muscle strength which is a main factor in allowing joints to move.

Strengthening whatever is weak in order to function better will have a very positive effect on your issues.

Of course if you’re damaged too badly it maybe very difficult without surgical intervention. But post op it’s vitally necessary.

You only need good basic strengthening nothing fancy.

Your flexibility will also start to improve.

You may even prevent surgical intervention if you act soon enough.

Bouncing around in a Zumba class, playing tennis, swimming and jogging etc are not going to help you. Infact they will likely have a negative impact on your anatomy, despite you liking your recreational activity.

Nothing wrong with doing what you enjoy btw but they’re are better proven ways to keep you healthy.

Don’t believe me?

Go over to any hospital private or NHS and find out just how many patients go through the knee, hip replacement operations and take a look at their physical condition.

I promise you at least 90% of what you see you’ll easily understand why even if you’re not trained to do so.

Of course there are many other factors to injuries like from impacts etc but I’m not referring to these. I’m referring to chronic joint deterioration over time due to a lack of strength.

Get stronger and your life just may improve drastically instead of looking at medical intervention first.

20/02/2024

Oxygen deprivation masks are just nonsense and High Altitude training just doesn’t exist, only in the minds of the ignorant!

Restricting your breathing will not in any way result in increased performance!

In fact you’re actually decreasing your ability to be able to perform.

Laboured breathing is a sign of poor cardiovascular & metabolic efficiency a lot of which also occurs at the muscle cell level.

Restricting your breathing is NOT going to result in better adaptation within the muscle cells.

Haemoglobin’s ability to change to oxygen levels/altitude as a temporary adaption CANNOT be trained and taken with you.

Intense muscular effort is what causes adaption NOT laboured breathing. The harder you work the more Oxygen you need to deliver to your muscles.

You cannot improve cardiovascular efficiency through pushing to laboured breathing.

Breathing should be relaxed, continuously, openly and freely. No matter how you breathe your diaphragm works the same so ignore any recommendations to breathe just through your nose or say into your belly.

If you want to really improve your cardiovascular system you’d be very surprised at my suggestions because most coaches and trainers & health care professionals etc are very ignorant to the reality which we’ve known since the 1950s.

And here’s a hint it has NOTHING to do with endless boring hours jogging, rowing, biking or swimming, all that does is slowly pull your body down.

20/02/2024

- Not Mobility
- Not Flexibility
- Not Power/speed/explosiveness
- Not Endurance
- Not Cardio
- Not Functional Training 😂
- Not Agility

ONLY STRENGTH will make you better at everything.

ALL of the others are just a combination of SKILL & STRENGTH.

ALL of the others are SKILLS that are NOT transferable to another except for STRENGTH!

If all of these other components are SKILLS then they are not EXERCISE!

Exercise is about improving muscular strength.

Because most of the fitness industry is pretty much clueless about Exercise you likely won’t understand this.

You can’t rely on the educational syllabus either it’s so bias it’s a joke.

Like I said, everything in the list improves when you improve your strength. This also includes.
- Cardiovascular efficiency
- Bone and Connective tissue
- Metabolic efficiency

Sorry but we’ve been lied to by the fitness industry for too long.

This is NOT my opinion!

Now improving STRENGTH can be done many ways.

There’s the du***ss smash yourself to pieces way that’s going to result in short term injuries and pain and the longer term degradation of joints, tendons, ligaments etc it’s painful and it’s fking horrible and you will pay for it!!

Then there’s the smart way that’s shorter in time and virtually ZERO chance of Injury.

12/02/2024

The majority of heart disease, hypertension, high blood pressure involves a distinct lack of Nitric Oxide. This also includes many other issues such as Insulin resistance, Altzeimers etc

Did you know that One of our bodies most unique systems starts in our mouths. In fact the tongue helps convert foods (especially veggies in this case) into the right balance of chemicals for absorption.

We are 100% dependant on The micro biome in the mouth created from eating.

It is the ESSENTIAL production of Nitic Oxide.

So what’s the problem?

MOTHWASH and FLOURIDE in toothpaste! (They’re Anticeptic) as well as your tap water!

It destroys the nitrate producing bacteria leading to increase in blood pressure.

These anticeptics also destroy your THYROID! They even advertise mouthwash as killing 99.99% of bacteria

10/02/2024

You’ll get far more out of actually playing your chosen sport than trying to improve it by doing POWER training.

Doing things like Box Jumps and Hang Cleans for example will make you good at doing those specific movements but they’ll likely do very very little for your POWER of movement in game.

Actually it could be very detrimental!

When you’re training hard for your sport don’t be fooled into believing things like heavy hang cleans are going to help in any way. It’s simply not true as far as the science tells us.

Of course if your mentality believes it does then carry on.

There is massive risk to injury when doing heavy power movements with resistance. It’s one of the highest risks to your body.

Why risk it?

By all means train hard but do train smarter.

I’ve learned the hard way over 40 years of training.

There’s a lot of very smart people training wrong and advising wrong, just simply due to a lack of understanding.

Trainers, athletes, coaches everywhere are very wrong in their interpretation of strength and fitness.

The science is there as well as the empirical evidence.

Either find it or just ask 🤷‍♂️ but please be genuine in wanting to learn don’t try to be smart.

12/01/2024

So this is my opinion and doesn’t contain any of that nasty science stuff which is always questionable 🤷‍♂️

The SWING:
I’m not going to deny it is a phenomenal exercise and it will shred the hell out of you even if you do nothing else.

I think it’s best use is as a high intensity exercise.

You only have to look at the KB sport guys to see the effectiveness.

CONS
- Teaching any client has a large learning curve.
- People often get injured 🤕 due to the ballistic nature of the swing including experienced lifters.
- does it really mimic anything a human actually does hmmm 🤔 I don’t think so.
- it does place a lot of pressure into the lower back as well as neck, shoulders, knees. Now I know a lot of people will argue that ‘not if you’re doing it right. This is true BUT it’s still a big risk swinging a heavy weight away from the body.
- it doesn’t truly target one major muscle group therefore it’s effectiveness is spread, that’s why it’s better for endurance or HIIT and fat loss.

PROS
- it’s exhilarating fun
- it does shred you
- it does have some strength and endurance benefits
- it’s great for getting in the zone
- awesome hiit workout
- your backside will tighten hard as rocks 🪨😁

Ok
The Kettlebell Deadlift

This is by far a much safer option and should really be taught before swinging kettlebells imo.

Moving the weight slowly and controlled is better and far safer than throwing a weight away from your body.
You can really target specific group of muscles, this means you can fatigue them to the point of adaption.

CONS
With KB Deadlift you can’t get super heavy. a serious lifter will soon find it too easy.

for the majority of people you can happily just use 1 or 2 kettlebells moving slowly especially the negative.

- Not as much fun maybe as swings 🤷‍♂️

So why do Kettlebell Swings?
- because you enjoy it
- you want a challenge
- you get benefit from it
- you want to increase heart/lung power
- you’re bored with traditional weights

Why do KB Deadlifting
- it’s much safer
- it’s possibly one of the best exercises ever.
- you’re not fussed about trying to lift real heavy

Do what you enjoy

09/01/2024

1. Don’t rest during your set other than a small pause to change direction. But never ever let off the tension!

2. Move slowly and smoothly in each direction

3. When you hit that first tough rep this is where you start to change your body.

4. Realise you can, with the right help, push through the pain more than you realise. Using breathing techniques especially.

5. Once you have pushed your target muscle group to complete failure during one set REALISE that doing any more will NOT result in any more gains.

6. Doing more than you need WILL result in training induced damage that will add up further down the line and may well result in all kinds of neurological and tissue related problems.

7. When you reach your DNA potential you won’t notice much change any more unless you take illegal drugs and this is where perhaps many a serious athlete or bodybuilder will need to go to in order to enhance Genetic Potential. Most people cannot go here and really shouldn’t bother as many a great physique is attainable naturally with the right genetics.

The principles can be applied to everybody but adapted to suit the individuals capabilities, needs and wants.

Stop damaging yourself with overly stressful exercise programs and start really improving your body and mind.

If you’re happy to smash yourself into oblivion then that’s possibly a personality trait you may want to explore a little more. I did and I realised a better safer way, I only wish I was younger 🤷‍♂️

So now I try to help and advise people to realise there are far far better ways to improve your physique.

There is a MASSIVE difference between Exercise and skill training plus SAFETY and MOST trainers do not even realise the differences.

I’ve spent a lifetime doing my own training and as a fit pro and therapist. I trained for improvement in sport like Football and a little

Oh and I’m not looking to train anyone btw 😁 you do that 👊

Evolve Performance

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