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Commandoconditionedhq Ex-Royal Marine | Rogue Physio
I help guys rediscover their Physical Freedom & Drive by ReWilding their Fitness & Lifestyle
⚔️How to do it?👇

20/10/2026

Running in the dark over roots and wet needles, every step is a tiny decision. You land, something slips, you recover.

That’s reactive balance. Ankles that have rolled a hundred tiny times. Tendons loaded from every angle.

Almost every gym plan misses it. Not because it doesn’t work, but because it doesn’t look cool on Instagram.

Comment ACHILLES and I’ll send you the full video.

I get imposter syndrome. Still do.I’ll be mid-conversation, talking about how a man should train to run a 50-mile ultra....
20/10/2026

I get imposter syndrome. Still do.

I’ll be mid-conversation, talking about how a man should train to run a 50-mile ultra. I run five or six a year. Half of them carrying 20 kilos. And somewhere in the middle of it, a voice shows up.

What if I’ve got this completely wrong?

Here’s where I’ve landed on it. Questioning yourself is useful. The men who never question themselves aren’t confident - they’re just not paying attention.

The version that becomes a problem is when you genuinely don’t believe in yourself at all. Where the doubt isn’t a check. It’s a ceiling.

I’m 37. Two tours of Afghanistan. Kinetic operations. Multiple firefights, IED strikes. Someone threw a gr***de over a compound wall while I was sleeping.

Physio degree. NHS at the height of COVID with zero hospital experience. My placement educator broke down in tears in front of me in week one.

And I still question myself.

I’m not sharing this to perform confidence. I’m sharing it because a lot of men discount what they’ve already survived and what they’ve already earned the right to stand behind.

If you’re questioning yourself - good. Just don’t let it be the reason you stop.

19/10/2026

I managed my injury too well

I had Achilles tendinopathy for 12 months.

Isometrics to calm it down. Training adjusted around it. Every one of those was a competent response.

They’re also the reason it never went away. Then a coach watched me run and said: “You’re running really flat-footed.”

In protecting it, I’d made it worse. The tendon adapts to load, not to protection.

Comment ACHILLES and I’ll send you the full video.

19/10/2026

Your hamstring didn’t go because of the 10 minutes before the session.

It went because nothing in the last five years prepared it for that moment.

The men who never seem to get injured aren’t better warmed up. They’re better prepared.

Comment ACHILLES and I’ll send you the full video.

15/10/2026

Two beers on a Friday became two on a Wednesday and three on Friday. Then one on Tuesday, three on Wednesday, four on Friday.

When I was in that headspace, I could only see the gold-standard choice. So I dropped to no standard.

The bronze-standard meal deal was never the problem. Demanding gold every time was.

14/10/2026

Friday is pizza night in our house. We all build our own chicken cheese veg on a whole grain wrap.

The modern Fitness industry would call it a cheat meal and attach guilt to it. It isn’t. It’s dinner with my family.

Cooked two meals split the table and your kids learn one thing: healthy food is a punishment for Dad.

Comment pizza and I’ll send you the free pizza night protocol.

It will actually be me sending it out by the way, so it won’t be immediately. Keep an eye on the DMs.

14/10/2026

How I measure my food without scales:

✋ a palm of protein
✊ a fist of veg
🤲 a cupped handful of carbs
👍 a thumb of fat

Yes, it’s still measuring. But your hands are scaled to you, they come everywhere you go, and across a week they land pretty bloody close.

Comment PIZZA and I’ll send you the free calculator that sets your exact hand portions.

14/10/2026

Even dietitians get this wrong

Trained dietitians. Told to track every calorie. Told they were being watched.

They still under-reported by about 10%. Everyone else in the study was out by about 20%.

Weighing your food feels precise. But precision isn’t accuracy. I use my hands instead.

Comment PIZZA and I’ll send you the full video plus my free hand-portion calculator.

13/10/2026

When I left the Marines I worked as a PT. Between clients, the other trainers would get a little set of kitchen scales out of their bag and weigh their chicken and rice.

They called that discipline.

The fittest, most disciplined bloke I ever served with never weighed a thing in his life. Tracking works for some people. But the idea that you’re not disciplined unless you weigh your food? Complete nonsense.

Comment PIZZA and I’ll send you how I eat instead.

13/10/2026

Five years into the Marines, my breakfast was one slice of white toast with margarine.

Then Charlie, an old-school bootneck off a Cornish farm, walked into the galley and said: “Fletch, what the bloody hell are you playing at with this?”

What he told me next is how I’ve eaten ever since. Lean for years, fit enough to run an ultra at short notice, and I’ve never once weighed my breakfast.

Comment PIZZA and I’ll send you the full video plus my free Pizza Night Protocol.

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Branksome Dene
Poole
BH136JP

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