Dan Lawrence P365

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24/08/2026

Strength School: Do You Even Lift, Bro?

The bench press gets a bad rap for being all about building a big chest.

But what if we looked at it differently?

Training movements like the bench press aren’t just about how you look in a T-shirt. They’re about building and maintaining strength, muscle, coordination and confidence that can serve you for decades.

A strong upper body can help you:

* Maintain muscle as you age

* Keep your bones and connective tissues accustomed to load

* Stay capable of pushing, carrying and moving things in everyday life

* Preserve physical independence

* Build a stronger foundation for other sports and activities

And no, you don’t need to chase a massive bench or train purely for aesthetics.

The goal isn’t necessarily to lift the most.

The goal is to be strong enough, for long enough, to keep doing the things you enjoy.

Maybe the better question is:

Will you still be strong enough to lift when you’re 60, 70 or 80?

Train for the body you want today — but also for the body you want to have decades from now!

19/08/2026

Want results to transform your body and mind? 🫡

At PERFORM365 we keep things simple. Everything comes back to our 4 pillars.

Take care of these, and the results will follow 👇

1. TRAINING
Set your environment up for success and keep your training simple. Treat your workouts like important meetings — they go in the diary and they don’t get skipped.

Don’t start by going too hard, too early - Consistency will beat intensity in the beginning.

Choose movements you enjoy, perform them with good form, and focus on incremental increases in load.

2. NUTRITION
Start small. Cut back on alcohol, pull back on overeating carbs, reduce sugar — this will allow for some quick wins, without being too restrictive. Then to take it up a notch in Phase 2 - increase protein, track calories (for a period of time), and eventually learning how to fuel your sessions properly with high & low days, using carbs to your advantage. Step by step, not all at once.

3. RECOVERY
Downtime isn’t optional. Sleep, rest and stress management

10/08/2026

Built by Perform365 📈

Run, jump, change direction, work in multiple planes of motion, lift heavy, lift light, move fast, move slow, train on 2 legs, train on 1 leg, integration, isolation…. 👇

No gimmicks. No shortcuts.

Just intelligent programming…
Applied consistently over time.

Curious how we apply this? ⤵️
DM PERFORM

Athlete or regular gym goer — the standard and system is proven.

07/08/2026

Master these 4 things to excel ⬇️

At PERFORM365 we keep things simple. Everything comes back to our 4 pillars.

Take care of these, and the results will follow 👇

1. TRAINING

Set your environment up for success and keep your training simple. Treat your workouts like important meetings — they go in the diary and they don’t get skipped.

Don’t start by going too hard, too early - Consistency will beat intensity in the beginning.

Choose movements you enjoy, perform them with good form, and focus on incremental increases in load.

2. NUTRITION

Start small. Cut back on alcohol, pull back on overeating carbs, reduce sugar — this will allow for some quick wins, without being too restrictive. Then to take it up a notch in Phase 2 - increase protein, track calories (for a period of time), and eventually learning how to fuel your sessions properly with high & low days, using carbs to your advantage. Step by step, not all at once.

3. RECOVERY

Downtime isn’t optional. Sleep, rest and stress management are what allow the body to adapt and improve.

One thing we always say at PERFORM365: ‘You can only train as hard as what you can recover from’.

4. MINDSET

Don’t overcomplicate it. Win the day with small, achievable actions. Those wins build momentum and confidence — and over time, they reshape your identity.

Transformation doesn’t happen overnight, but it does happen if you commit to these pillars. Build from here, and you’ll create a stronger, healthier version of yourself.

Want help with this, message the word - PERFORM

         DanLawrence perform365

06/08/2026

If you want to PERFORM at your best, you need to be willing to do the work when no one is watching…. 👀

What people see is only a small fraction of what an athlete puts into his or her craft, an instagram post can’t encapsulate anywhere near their level of dedication and sacrifice.

If it was easy, everyone would do it…

Over the past 20 years working with some of the best athletes in the world myself and my team have developed a system that helps you dominate in training to perform at your best in whatever domain you want want to excel in.

Pitch, ring, gym, court or boardroom….

Built by Perform365 gives you access to these methods.

If you’re serious about making a change DM us the word - PERFORM

And we’ll book a strategy call and show you exactly how we can utilize our proven system specifically for you.

         danlawrence Pertorm365 athlete

05/08/2026

Strength School:

The 1/4 kneeling position is one of the most effective setups for building better movement quality—not just strength.

Why use it?

• Improves core stability by encouraging your body to resist rotation and maintain balance.

• Challenges hip stability, helping strengthen the muscles that support healthy movement.

• Promotes better posture by encouraging a stacked ribcage over the pelvis.

• Reduces compensation, making it harder to rely on momentum or poor movement patterns.

• Enhances shoulder function by creating a stable base for pressing, reaching, and rotational exercises.

Whether you’re rehabbing an injury, improving athletic performance, or simply moving better in everyday life, the 1/4 kneeling position is a simple but powerful tool.

Small change. Big benefits.

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Quinta Do Lago
Almancil
8135-024

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