JQ Fitness Tribe

🛌 Sleep: The Cornerstone of Real Fitness
You can lift heavy, eat clean, and grind hard — but if your sleep’s a mess, your results will be too.
Sleep isn’t just recovery. It’s where your body repairs muscle, balances hormones, and resets your mind. Skip it, and you’re training with the handbrake on.
Here are the 3 biggest sleep saboteurs we see time and time again:
1️⃣ Late-night scrolling — Blue light from your phone messes with melatonin. Swap TikTok for a book or blackout routine.
2️⃣ Caffeine after 2pm — That afternoon coffee might feel harmless, but it lingers. Your brain needs to wind down, not rev up.
3️⃣ Stress overload — Racing thoughts, tight chest, can’t switch off? You’re not alone. Try breathwork, journaling, or even a walk before bed. It’s not soft — it’s smart.
💬 Want better gains, sharper focus, and more energy in the gym? Start with sleep. It’s the most underrated weapon in your fitness arsenal.

I’ve journaled consistently for over 2 years now and found it one of the most therapeutic things I’ve done.

A read back of 12 months ago I re-opened the doors at HSG after our third lock down. I recall the feeling of anxiety and dread with the battle of rebuilding a community. I was already on the radar of Birmingham City Council with repeat visits for breaching covid rules (allegedly), had a large section of my community having left and had a ‘team’ of trainers who I’d built and nurtured pursuing their own paths.

On my to do list on Monday April 10th was to contact the landlord to reopen negations on the lease, these negotiations were short. I’d been bullied and misled by the smoke and mirrors of Javelin Block for long enough, I just opted not to play games with him anymore. By Thursday April 13th, I realised I was not opening beyond the expiration of my lease. I journaled this too.

Covid has been a bumpy ride. Still people question if it exists. It taught me that you can reinvent yourself, do things you didn’t think possible and come back stronger. A business I built since 2004 gone, but the business hasn’t gone anywhere - it was me all along.

For those that have genuinely asked, I’m doing fine. For those that have had opinions on how I should have reacted, what I should have done or behaved - it’s a shame that you are so insignificant that I or anyone else has an opinion on you.

I spent years of my life giving energy to other people. I know that although chaotic, irrational and slightly bonkers - I’m fundamentally a good egg. I’ve developed, nurtured and created the best coaches in Birmingham. I’ve worked with elite combat athletes and stood toe to toe with the baddest men on the planet. I’m still evolving and still growing. Not bad for a boy who grew up in mid wales and was too anxious to go to school, who’s shoulder was so weak they said I’d never box and who has demons in his head deeper than you’d ever understand.

I’ve focused on me over the past 12 months and never felt better.

On April 11th 2022…
Would I open another gym? Unlikely

Run another boxing show? Unlikely

Train another boxer? Unlikely

Make a comeback? Possibly

Do what I want regardless of what others think? Most definitely

Neil

Raw HIIT Cardio is is back.

Engaging group sessions available from April 4th at Tribe HQ, Branstone Court, Branstone Street.

Mon & Thu 7.15am
Tue & Fri 6am

£10 one off or £7.50 block

Only 4 people per session ensures…lots of coaching, encouragement and noise! This session will push you to your limits!

Spaces limited.

Free taster sessions available next week.

DM for all enquires

Group HIIT sessions available from a new space in the Jewellery Quarter from April.

More info coming soon….

For years I’ve had people thank me for ‘saving their life’ when they used my gym. I always thought this was a bit extreme, but recently I get what they mean.

Closing my gym was a difficult decision. I’ve been criticised, abused on social media, had emails sent about how I’ve defrauded people out of money- it’s hasn’t been a pleasant experience. This was after a limbo period, been misled and then fu**ed over by a landlord - It was a very challenging time in my life.

I focused on myself and my training. At 40 years old, I’m fitter than I’ve ever been in over 10 years. I did get my body fat down to 13% (then I had Christmas), got my body moving again and physically feel great.

Initially I thought id seize the opportunity to train at many of Birmingham’s independent gyms when I had my new found freedom with Ironworks as the first stop. It was a chance for me to see how others do it, I came to Ironworks and I’ve never left.

I wonder where I’d be physically and mentally without the routine and rituals and lifting, moving and mobilising in a truly inspirational environment. It’s hard not to be inspired by the number of top athletes who use the space, the knowledge that the team have and the family vibe that was initially started by Bob and now carried on by his son, Darren.

Ironworks’s has inspired athletes, coaches, gym owners and thousands of recreational gym users with a great community and an un paralleled training environment.

Thank you Iron Works, my return to the fitness industry wouldn’t be possible
without you, you’ve had bigger, leaner, stronger and fitter than me come through the door. But you’ve been key to me getting my mind and body back on track. I’m now ready to inspire others.

Don’t call it a comeback

Ensure that warming up, stretch off and self maintenance work is not ‘fluff’ but done with focus.

Simple rules

The Squat is a fundamental movement to building strength and building lean muscle mass. The Barbell Squat is not a beginners move and our fundamentals & foundations programme does NOT include Barbell Squat, rather builds you to executing it with perfection.

I still speak to many independent business owners in hospitality and fitness. I really feel for them in the current climate.

Learning when to walk away is a skill equal to any other essential business skill. I hope they listen to their intuition and accounts before making decisions. They may need to change considerably or fold.

I’m ready to return with a business equipped for the new world. Fitter than I’ve been in 15 years, my mental health (I’m still bonkers) in tact and I’m recharged and ready to go. That’s because I’ve had head space and some time out of the battle of operating a business in a pandemic.

I pray for all the independent businesses
in Birmingham. If any business owner is considering closing or accepting that this may be an outcome, I’m happy to speak to you as a sounding board, it might be a fresh pair of ears from those you offload to? I’m happy to advise you of the mistakes I learnt in winding up a company. DM me and we can meet up in the JQ.

I’m back in the JQ and back doing something new!

I know you’ve missed me.

Neil

What a night! This may have been my favourite show ever.

So in July, I decided not to have my second covid jab. I was one of 10,000+ people who had their first jab twice as a shortage of supply of second jabs. After the first jab twice and then contracting covid I thought - I’m not sure about this and I’ll wait a little longer and see how the world pans out.

I’m not too sure who I find more obtrusive, the anti jab crew or the pro jab crew - selfish, self centred, brainwashed, controlled are all things that have been thrown at me. I’m glad I’ve untangled myself from social media and people in general, my life is better for not having other people’s negative energy inflicted on me.

I’ve reached out to people from an informed perspective for their opinions and I’m still divided on my next move. With a rapidly changing landscape, I’m happy to sit on the sideline a while longer and see what else unfolds before committing to another jab (or three). This post is not for a swaying argument.

I still find it baffling how people are tied up in negativity and energy that can’t be good for their mental health and still waddle around poorly nourished, with lack of sleep and cortisol (stress) levels at an all time high - probably made worse by the news and social media platforms.

I think your mental health is key to your physical health, so be kind to yourself and each other. Sleep well and aim for 8 hours sleep per night, exercise so you move your body with purpose, but not so you run it down. Eat real food that consists of ingredients that either walked on the land, swam in the sea or have grown out the ground. Be cautious of any news of person that’s not promoting this above any other agenda - jab or no jab.

Smile it’s December 1st and you’re lucky to be alive. Breath in the air, live in the moment and be grateful for every day.