Gareth Edgar

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Gareth Edgar I help you fix your gut issues, drop BF% and move pain-free so you can train and live like an athlete again.

My 12-Week Restore & Perform, I combine gut restoration, mobility, and strength & conditioning to rebuild your body from the inside out.

29/10/2026

I got into a position this week I couldn’t do a year ago.

Not because I trained harder. Because I finally stopped loading the problem and started fixing it.

Most people train by muscle group. Chest day. Leg day. Back day.

But your body doesn’t move in muscle groups. It moves in patterns.

Push. Pull. Hinge. Squat. Rotate.

And when one joint in the chain stops doing its job another one compensates. Takes on load it was never designed to carry.

That’s where chronic pain comes from. Not weakness. Pattern breakdown.

I spent months inside the Restore to Perform programme working on hip mobility, ankle dorsiflexion, thoracic rotation, shoulder function. Not isolating them. Restoring how they work together as a chain.

This week I moved pain free in positions I’d been avoiding for years.

Strength on top of dysfunction is just loading the problem.

Restore the pattern first. Then build on it.

Restore first. Then perform.

27/10/2026

My body has stopped me twice. Once at 18, when an injury ended my football career. Then years later, when gut issues hit and training harder couldn’t fix it.

So this session means something to me.

Prowler push straight into a pull, with no pause between. Power in both directions, the way your body actually has to move in real life and sport. Then gorilla rows with two kettlebells: hinge, brace, row one side while the other bell stays planted. The trunk works the whole time to keep you square. Then slam ball to finish, fast and explosive, everything you’ve got through the floor.

A few years ago I couldn’t have done this without paying for it the next day. Not because I wasn’t fit enough, but because my body wasn’t ready to recover from it.

That’s the part most people skip. Power isn’t something you chase. It’s something you earn, by getting the foundations right first: sleep, gut, nervous system, recovery. Then the body lets you push.

I don’t train like this to prove anything. I train like this because I can again, and I don’t take that for granted.

Restore first. Then perform. When the body feels safe, it’s ready to adapt.

What’s one thing your body can do now that it couldn’t a year ago?

Follow for the rest of the journey.

20/10/2026

I spent years training around pain. Then my gut fell apart too. That’s when I built this.

Restore To Perform (RTP) is my method for moving pain-free, digesting well and performing at your best.

The idea is simple: restore first, then perform. When your body feels safe, it can finally adapt.

The 4 phases:

1- Reset – calm the gut and the nervous system

2- Rebuild – stability, strength and nourishment

3- Reintroduce – bring back load and foods, one test at a time

4- Perform – strength, power and energy for life

All built on one foundation: nervous system first.

Move. Fuel. Calm.

If you’re stuck in the cycle of pain, bloating and burnout, comment “RTP” and I’ll send you where to start.

16/10/2026

Stretching your hips isn't enough. Neither is just strengthening them.

Mobility gives you range. Strength lets you control it. If you're missing either one, your lower back and knees end up doing the work.

Four moves, five slow reps each. Get strong in the positions you're stretching into.

Restore first. Then perform.

Do you stretch, strengthen, or neither?

08/10/2026

Most people I work with come to me with a sore lower back. When we look properly, the back usually isn’t the problem. It’s the hips not doing their job.

Sit at a desk all day, drive, sit on the sofa, and your glutes and hamstrings go quiet. Your back picks up the slack. Then you add training on top, and it’s the back that complains.

So I train the hips from every angle, not just one:

1- Trap bar deadlift: learning to hinge and load the posterior chain safely.

2- Nordics: hamstring strength, the muscle that protects your knees and lower back.

3- Cable abduction: glute med, the stabiliser that keeps your pelvis level when you walk and run.

4- Adductor squeeze: the inner thighs everyone forgets, which matter for groin and pelvic stability
Four movements, four directions. Front, back, outside and inside of the hip.

In 19 years of coaching, this is one of the most common gaps I see: people training hard but only training the hips in one direction.

You don’t need all four tomorrow. Start with the one you’ve never done.

Restore first. Then perform. When the body feels safe, it’s ready to adapt.

Which of these four have you never trained?

Save this for your next lower body session.

07/10/2026

Low stimulation days are one of the most underrated parts of a training week.

Most people run two gears: all-out or nothing.

A low stimulation day is the middle gear.

You’re still moving, still training, but you’re not chasing fatigue.

Here’s why I build them into my week:

You keep the habit going. Moving on the in-between days means training stays part of your routine, not something you have to restart every Monday.

You recover without going stagnant. Easy, controlled work keeps the body moving while the harder sessions settle.

Your hard days get better. When you turn up recovered, you can actually train hard instead of dragging yourself through it.

It’s sustainable. Training you can repeat for years beats training that burns you out in months.

If you’ve been training hard and feeling flat, you might not need more effort. You might need a lower stimulation day.

Do you have low stimulation days built into your week, or is it all-out or nothing?

Restore first. Then perform. When the body feels safe, it’s ready to adapt.

06/10/2026

Low stimulation days are one of the most underrated parts of a training week.

Most people run two gears: all-out or nothing.

A low stimulation day is the middle gear.

You’re still moving, still training, but you’re not chasing fatigue.

Here’s why I build them into my week:

You keep the habit going. Moving on the in-between days means training stays part of your routine, not something you have to restart every Monday.

You recover without going stagnant. Easy, controlled work keeps the body moving while the harder sessions settle.

Your hard days get better. When you turn up recovered, you can actually train hard instead of dragging yourself through it.

It’s sustainable. Training you can repeat for years beats training that burns you out in months.

If you’ve been training hard and feeling flat, you might not need more effort. You might need a lower stimulation day.

👉 Do you have low stimulation days built into your week, or is it all-out or nothing? Tell me below.

Restore first. Then perform. When the body feels safe, it’s ready to adapt.

29/09/2026

Five minutes. Head to toe. Before caffeine, before your phone, before the day gets its hooks into you.

This isn't a stretch routine — it's a full-body reset. Ankles, hips, spine, shoulders, neck. Everywhere the body quietly locks up overnight or from a day spent sitting.

Here's why it matters more than people think: your body doesn't wake up ready to move well. It wakes up guarded — joints stiff, range of motion reduced, nervous system still catching up. Moving through full range first thing tells your whole system it's safe to open back up, before you ask it to do anything harder.

You don't need equipment but it is fun to add it into your mobility routine. You don't need twenty minutes. You need five, done consistently, more than you need one perfect session done occasionally.

This is exactly the kind of habit that sits at the foundation of everything else — training, gut health, energy, sleep. Skip it and you're building performance on a body that's still braced. Do it daily and everything downstream gets easier.

Try it tomorrow morning before anything else. Just five minutes, head to toe.

👉 Which part of your body feels the stiffest first thing in the morning — ankles, hips, shoulders, or neck?

Restore first. Then perform. When the body feels safe, it's ready to adapt.

28/09/2026

Small deposits, every day.

That’s the whole system.

Restore first. Then perform.

21/09/2026

Some days it's this simple. Restore first. Then perform.

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