Sustain Performance

Home
United Kingdom
London
Sustain Performance

Pain Free Movement Coach. I help people with niggles and injuries move pain-free, building strength

29/10/2026

If you’ve got a bad back and someone’s told you to stop lifting….
have a look at what the rest of your day asks of you.

Kids off the floor, suitcases into the car, shopping up the stairs — you’re lifting all day whether you like it or not, with no warm-up and no build-up.

The gym is the one place you can build strength and confidence properly, so that’s the last place you should be avoiding.

You don’t need to deadlift.
You do need to learn to hinge properly, and build strength in your glutes, hamstrings and core, to share the load so your lower back isn’t doing it alone.

Start with a glute bridge and a back extension you just hold. The dumbbell comes later.

What have you been told to avoid? Tell me below.

27/10/2026

2 years since spine surgery number 2 and 5 years since spine surgery number one. Not really a comeback story- more some insight and thoughts around my story.

Thanks to all my friends and family for all the encouragement and support, especially with all the complaining and frustration.

I couldn’t have done it without my long suffering wife 😉

A big shout out to for all the help and guidance over the last 5 years. I’ve not been an easy client.

15/10/2026

I F**ked up - grade 3C hamstring tear - training update.

Seven weeks ago I tore my hamstring sprinting. End of a long day, a few drinks in, someone suggested a race.

Grade 3C — 20cm x 10cm tear, tendon involved - 50% tendon thickness tear. Sixteen weeks out.

I’d love to call it bad luck. It wasn’t. No sprint training behind it, tired legs, alcohol on board.

I talk people out of that exact scenario for a living and walked into it without a second thought.

Knowing better and doing better are two different skills. I’d only packed one that day.

So that’s where the training content went. Right now it’s isometrics — still — plus split squats and leg press around the injury. With a tendon involved that holding work is the rehab, not the waiting room.

Worth saying: most hamstring injuries aren’t this. Strain one, back jogging in a month, you’re fine.
A 3C works to its own timeline no matter how good you feel by week six — which is exactly how people end up doing it twice.

Seven of sixteen. I’ll show you the rest, unglamorous and boring as it is.

08/09/2026

Training with back pain?

Here are 5 of the best to move better, build strength and train pain free.

26/08/2026

Easy 45 clicks - through the 👃🏻

First time back on the bike in 3 weeks or so. Been very slack on getting rides in.

This summer has been busy, and I’ve been able to get back into tennis which has been a blessing.

15/08/2026

39 not out

20/05/2026

Most back pain programmes skip the most important step.

They go straight to loading. Straight to strengthening. Straight to "just do these exercises."

But if the nervous system is still in protection mode, loading it harder doesn't fix it. It reinforces it.

Back pain that persists isn't always a structural problem. It's often a sensitivity problem — and the two need completely different approaches.

Swipe for the four steps that actually change it.

DM "SUSTAIN" if you want coaching built at this level.

19/05/2026

Most people who aren't getting stronger aren't lacking effort. They're lacking structure.

Consistency without the right strategy just accumulates fatigue.
It doesn't build strength.

Progressive overload isn't just adding weight every session — it's manipulating volume, intensity, and tempo in a deliberate sequence that gives your body a reason to adapt.

If your training has plateaued, you don't have a motivation problem.

You have a programming problem.

Swipe to see exactly why — and what to do about it.

DM "SUSTAIN" if you want a programme built around the right strategy, not just more effort.

15/05/2026

The training that built results in your 20s isn't the training that keeps you progressing in your 30s, 40s, and 50s.

The volume's too high. The intensity's too aggressive. The recovery's an afterthought. And the focus on hitting numbers ahead of moving well leaves you with niggles, plateaus, and eventually injuries that take months to come back from.

There's a better way to train at this stage of life. One that builds genuine strength, protects your joints, keeps you doing the things you love, and gets stronger as you get older — not the other way around.

It's not soft. It's not light. It's not "just stay active and stretch."

It's intelligent training. Four principles, in this order: move well, get strong, train hard with quality reps, build aerobic capacity underneath it all.

This carousel breaks down what that actually looks like — without the jargon.

DM me if you want help building this for yourself.

13/05/2026

Cycling has always been part of how I train. Road miles alongside the gym work — always there, always intentional.

After my second spine surgery in October 2024, it moved to the front.

Not because I stumbled onto it. Because I made a deliberate decision: the SkiErg and rower were off the table, the bike wasn't, and I knew exactly what it could build.

So I used it. Properly. With a structure, a progression, and a clear purpose.

Heart rate zones first — building the base, accumulating time, letting the aerobic system adapt. Then power output and intervals — pushing the engine harder. Then distance, routes getting longer, performance improving in ways I could measure and chase.

The fitness was real. The progress was real. None of it was accidental.

This is the thing I want people to understand about training around limitation: the results don't come from finding a workaround. They come from being intentional about the options you actually have.

Whatever your limitation — there's something available to you. The question is whether you're using it with the same intention you'd bring to the things you can't do right now.

DM me if you want help figuring out what that looks like for you.

Address

Wandsworth

Website

http://www.sustainperformance.co.uk/

Alerts

Be the first to know and let us send you an email when Sustain Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.