My new cycling shirt has arrived from Macmillan Cancer Support for my ride to the Four hospitals that have been involved in my treatment for head and neck cancer on Wednesday 20th July You can donate here justgiving.com/fundraising/f… – at Bedford, England

Training isn't just about what you look like in a T-shirt. It's about carrying your shopping, taking the stairs, doing the things you love and feeling capable as the years go on. That's worth putting in the diary this week. What do you want to stay strong enough to do? #FitOver40 #BodyfirstPT

A 15-minute walk and ten minutes planning your week can do more for your consistency than another hour scrolling for the “perfect” programme. Check your diary. Choose two sessions. Decide what you'll eat when you're busy. Then get on with your Sunday. #SundayReset #BodyfirstPT

Boxing taught me this, you don't get better by throwing every punch at full power from the opening bell. You learn, practise and keep your head. Training after 40 works the same way. Good form, sensible effort, repeat. If you want to build fitness without the macho bullshit, message START. #BoxingFitness #StrengthAfter40

Oh dear 👀 – at Bedford, England

"I'll start next week” is a very convincing lie. You could start with ten minutes today. You could book Monday's session. You could get outside before dinner. Your choice doesn't have to be massive, it just has to happen. What are you doing before the weekend takes over? #FridayFitness #BodyfirstPT" – at Bedford, England

The Kings Guard should not be used by politicians in this fashion. – at Bedford, England

I hope it doesn't get smashed up like the ones in Salford, Glasgow and Swindon 🤷‍♂️

If you've been through cancer treatment or a health scare, fatigue is real, I know as I've had it for the past few days. The goal isn't to prove how tough you are by flattening yourself. Start with what you can manage, notice how you respond, and build carefully with advice from your clinical team where needed. Progress might look like another five minutes on your feet. That counts. Message STRONGER if you want to hear about my programme. #StrongerThanBefore #CancerRecovery

Your food doesn't need a dramatic rebrand. Build a meal you enjoy with a useful source of protein, some fruit or veg, and enough food to fuel your day. Then do it again often enough that it becomes normal. No “good food/bad food” court hearing required. What's your reliable midweek meal? #NutritionForMen #MenOver40

Fancy being in a country and you don't like our flag 🇬🇧 – at Bedford, England

Oh dear 👀 – at Bedford, England

Here's what online coaching actually looks like. A plan for your schedule, adjustments when life changes, a weekly check-in and somebody asking whether you did the work. You still have to show up. I help you know what to do when you get there. Message START if you want the details. #OnlineCoaching #BodyfirstPT – at Bedford, England

They have to bring a whole new law in to beat that I'd have thought. – at Wootton, England

Rest is part of the plan. If your sleep's been rubbish, your energy's low or you've trained hard all week, a slower day might be exactly what you need. Take the walk, eat a proper meal and come back ready. Consistency includes knowing when to recover. #Recovery #MenOver40

Oh dear 👀 – at Wootton, England

Some men can talk for an hour about their training and still say “I'm fine” when they're struggling. You don't have to have the perfect words. Start with “I've had a rough time.” Tell a mate, someone at home, or a professional. A walk or workout can be part of looking after yourself, but it doesn't replace getting support. Check in with another bloke today, properly. #WorldMentalHealthDay #MensMentalHealth

I think the fight back has started! When you question English identity, I think you're fucked! – at Bedford, England

I know what it feels like when your body stops behaving the way you expect. After stage 3 head and neck cancer, rebuilding wasn't a straight line. I had to learn when to push, when to back off and how to keep going. That's a big part of why I coach men who've had a health scare. If this sounds familiar, message STRONGER. #StrongerThanBefore #CancerRecovery – at Bedford, England