Six tests. Ten minutes. Your kitchen floor.

Find out which bits of you have quietly stopped working.

You are not unfit. You are stiff.Twenty years at a desk and the body stops doing half of what it used to. You do not notice, because nothing hurts on day one. It just changes how you move.Then one day you bend down for a sock and something goes. And you blame the sock.

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Try one right now.

Sit down on the floor. Now stand back up without putting a hand down.Most men over 45 cannot do it. Most of them have never once checked.That is the whole idea behind this. Not a plan, not a lecture, not another thing to feel guilty about. Six honest tests that tell you exactly which bits of you have stopped doing their job.Ten minutes. No kit. No gym. Nobody watching.

What you get

That's me. Dad of four, married and the bloke who helps knackered men over 40 get back to themselves.

  • Getting off the floor. Can you get up without making a noise.

  • Standing on one leg. The one that tells you more about the next twenty years than you would think.

  • Getting out of the car. Thirty seconds, one chair, and a number you can write down.

  • Reversing off the drive. Whether your mid back still turns, or your neck is doing its job for it.

  • Reaching the top shelf. Whether you reach overhead properly, or borrow it from your lower back.

  • Picking the shopping up. The one that explains the sock.

Every test comes with how to score it, what your score actually means, and the one move to start fixing it. Plus a scorecard you can print and stick on the fridge.

Your body did not break. It compensated.

Hips stop extending. Glutes stop firing. The lower back picks up the slack. Shoulders round forward. None of it announces itself.So when you finally go back to the gym, you load a body that has been compensating for twenty years. You get sore, or you get hurt, and you stop.That is not a discipline problem. You just started in the wrong place.Restore before you load.

Build it. Live it.

Who is telling you this.............

I am Mark. I am in my fifties, I have four kids, and I failed two of these tests the first time I filmed myself doing them.I am also qualified in exercise referral and cardiac rehabilitation, which is the boring way of saying I am trained to work with men who have a dodgy back, raised blood pressure, or a scare behind them. Most trainers are not.I am not going to shout at you. I am rebuilding my own body at the same time as yours.

That's me. Dad of four, married and the bloke who helps knackered men over 40 get back to themselves.

Get the six tests

Ten minutes on your kitchen floor and you will know more about your own body than you have in a decade.

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These tests are a general self assessment, not medical advice. If you have chest pain, dizziness or breathlessness on light activity, a recent cardiac event or procedure, a current injury, or anything you are under a GP, physio or consultant for, speak to them first and do these with me one to one rather than off a page. Stiffness is information. Pain is a stop sign. Stop at the first sharp pain.

Mark Nigrelli,
The Wellness Architect.
Coventry and Warwickshire.
Build it. Live it.