Rise & Evolve Method

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01/09/2026

Before you try this, read this! 👇

We are NOT looking for a stretch sensation here.

Do not push deeper or actively hunt for a stretch. The goal is to do the opposite: shorten the tibial nerve and take tension off it.

It’s very normal to get a foot or calf cramp the first few times you try this 😅

If that happens, simply reset, relax and try again with less effort. You don’t need to curl your toes or point your foot as hard.

Once you’re in the position, stay there for 3-5 slow breaths. Then come out of the position and immediately retest your pain, walking or forward bend.

If symptoms improve, you can repeat a few short rounds throughout the day. Frequency is more important than spending ages in the position.

This is an entry point to calm an irritated and sensitive nerve. Once things settle, we still need to gradually rebuild the nerve’s tolerance to tension, restore movement options and get your body strong.

Be gentle and listen to your body!

Save this and let me know what changes when you retest 👇

25/08/2026

Some cool wins from my clients last week 😎

Quite often the tension / pain / weakness in the muscle or stability issue is not actually the issue. It’s a strategy your nervous system has for a reason.

There could be a lack of trust because the brain isn’t happy with information coming from systems like vision or vestibular, or the body could be compensating for a lack of movement available somewhere else.

I love the process of zooming out, looking at the body as a whole and holistically.

Assess the problem, give the nervous system an input that makes sense and then instantly retest.

Nerve signals can travel at up to around 435km/h, so your nervous system can respond to changes bloody quickly 💨

You can quickly find out if what you’re doing is actually the right thing or not.

Change the input, change the result.

Do not keep repeating the same thing if you see no change or no lasting change. That’s a bit silly.

DM me or link in bio for coaching

12/08/2026

Vishani came in with neck pain and recurring migraines.

You might first think to go straight for the neck..
Release the traps. Massage it. Stretch it.

But this doesn’t tell you WHY her system might be creating so much tension there in the first place 🤓

So we tested her eyes 👀

During a simple convergence test, where she had to follow a target towards the tip of her nose, I noticed something interesting.

As the target came closer, her right eye became quite shaky and struggled to smoothly stay on the target.

That gave me a clue that her two eyes might not be coordinating together as efficiently as they could.

And this matters because your eyes don’t operate separately from the rest of your body.

Your brain is constantly combining visual information with information coming from your vestibular system and the rest of your body to help organise where you are in space and how you move.

So if I find something that looks poorly coordinated, I want to know:

What happens to the rest of the body if we improve it?

We used a Brock String and near/far jumps to challenge her eyes to coordinate together at different distances. Brock String training is one method used to work on vergence/convergence ability.

We also trained her VOR, the reflex that helps stabilise your gaze while your head is moving.

Then we did the most important part.

We reassessed.

Her neck pain dropped to 1/10 👌

Now, does that mean her eyes were THE cause of her neck pain or migraines?

No, not necessarily.

And I wouldn’t make that claim from one assessment.

But we found an input her system wasn’t handling particularly well, we worked on it, and her symptoms changed immediately.

That’s a strong clue that her visual system was contributing to some of the tension she was feeling.

That’s why it’s important to zoom out, think about the connections, and ask:

What else could be influencing the pain or imbalance? 🧠👀

DM or link in bio for coaching

10/08/2026

Should we make these a series? 👀

Who is keen to experience a bit of a built in boost? 😉

And no, it’s not really “magic” once you understand the connection.

Your eyes are reflexively connected to your muscles through your nervous system.

So moving your eyes up before an extension based movement, like a tricep extension or coming up in an RDL or deadlift, can improve the strength and efficiency of that movement.
Same idea with flexion. Jump your eyes down before movements like a bicep curl or hamstring curl.

For some people, this can even change how comfortable a movement feels or reduce pain.

There are lots of different ways to use this once you understand how it works 👀

Let me know about your experience 👇

20/07/2026

“Just get stronger.”

Or… put on a pair of red glasses and add 20kg to your deadlift 😂👀

We tested how different coloured lenses changed Bella’s range of motion to find her brain’s favourite.

Some colours made very little difference, some made her worse 😬

But when she put on the red glasses…
➡️ Her range of motion improved instantly ➡️ Her movement felt stronger and smoother ➡️ She lifted 20kg more than she normally does, hitting an 80kg deadlift

And no, she didn’t grow extra muscle from putting red glasses on 😅

Strength isn’t only about how much muscle you have. It also depends on how well your nervous system can access and coordinate that strength.

Different colours create different visual inputs for the brain. When the brain responds well to an input, we can see an instant improvement in mobility, stability, pain or strength.

In this case, the red glasses helped prime Bella’s nervous system and allowed her to fire on all cylinders.

But this isn’t something we plan to use every time she trains. The goal is to show her nervous system what’s possible, practise that new output and make it feel normal.

The following week, Bella came back and lifted the same 80kg for reps, with no additional supercharges required 👓😂

There isn’t one “best” colour for everyone.

That’s why we test, apply the input and immediately retest.

Change the input to create a better output. 👓🧠

14/07/2026

98% of people who came to the workshop got an instant improvement in their retests once their brain received the right input. 👀🧠

Not bad for a few weird little drills 🤪

In this workshop, I shared some of the inputs that have been bringing the best and most consistent results for my clients over the past few years.

We covered proprioception, peripheral nerves, balance, vision, cranial nerves and the opposing joint approach you saw in the reel.

The main goal was to show people that tightness or discomfort limiting their training does not automatically mean their body is broken or damaged.

Quite often your body is just being protective.

Your brain might not feel fully confident controlling a certain area, so it creates more tension to give you stability and keep you safe.

Instead of forcing through it, stretching it for the 400th time or accepting that you are just getting old 😂

You can stop for a minute, give your brain a quick input and then retest.

Can you squat deeper with less restriction and pain?

Can you lift your leg higher with less tightness?

Can you move with less tension?

Or do you suddenly unlock dance moves you haven’t used since 2009? 😂

When the right input is given, safety, control and confidence improves and the output change very quickly.

This is not about chasing random “magic drills.”

It is about testing, finding what your nervous system responds to and then using it to help you move and train better.

I’m currently planning my next workshop, which will focus specifically on vision and how visual exercises can improve your performance, strength and specifically your core engagement without trying to squeeze or brace it harder than last time. 😉

More info coming soon 👀

09/07/2026

“Just strengthen your core.”

Maybe…

or maybe your brain just needs better input first. 😉

Em had lower back pain during deadlifts last time she tried them.

Instead of giving her another “core exercise”… we changed the input first. 👀

We used tooth vibration + some weird looking movements on both sides of the body to give her nervous system more sensory information and challenge how her brain was organising movement.

Then she deadlifted.
➡️ New PB ➡️ No pain ➡️ Instantly felt stronger

This is why I don’t believe every “core problem” is solved by doing more dead bugs and planks.

Especially after pregnancy, a lot of women feel disconnected from their core.

But the issue isn’t always lack of strength.

Sometimes the body just isn’t accessing that strength properly.

A big part of core function should happen automatically, not only from trying to “brace harder” and hope for the best 😁

The fastest way to change the output is to change the input. 🧠

22/06/2026

Andre had ongoing hip pain for 5 years.

His body wasn’t broken.

It was just looking for the right input. 🤓

When I assessed Andre, there were signs that his cerebellum / PMRF system wasn’t doing its job as well as I wanted.

That matters because these systems can have a big impact on pain modulation, posture, reflexive stability, movement coordination and how safe the body feels when moving.

The funny part?

His pain was showing up in his right hip…

But we worked on the left side. 🤯

This is something I use quite a bit called the opposing joint approach.

Simple way to think about it:

Your body is not separate pieces.

Your left side and right side are constantly talking to each other through your nervous system.

So sometimes, when one area is painful or unstable, working directly on that area is not always the best first move.

In Andre’s case, his pain was showing up in the right hip…

But his body responded better when we gave input through the left side.

That input helped his nervous system feel safer, improve coordination and reduce the need to protect the painful area.

This is why pain can change so quickly.

Not because we “fixed” the hip in 30 seconds.

But because we gave the brain better information to work with.

And this is the important part.

That quick change gives us a window.

Then the next job is to use strength training with good ex*****on to show the brain:
“Hey, this movement is actually safe now.”

That’s where we can start reducing pain, rebuilding strength and improving coordination around the problem area.

If you have been stuck in chronic pain for years and nothing has worked or lasted, this is your sign to try something different.

Send me a DM and I’ll send you details about working with me. 🤝

11/06/2026

Some memories from 6 weeks of bloody spectacular time in Europe with family ❤️

10/05/2026

Happy Mother’s Day to the woman who researches everything, questions everything, and somehow is right about almost everything. 🤣

You’ve created such a calm, loving, fun home for all of us, while also casually becoming an expert in home birth, parenting, nutrition, nervous system regulation, and whatever else you decide to master that week.

The amount of love, care, thought, and effort you put into our girls never goes unnoticed. Me and the girls adore you. We’re very lucky to have you ❤️

Address

Banora Point, NSW
2486

Telephone

+61416515916

Website

http://riseandevolvemethod.com.au/

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