Abante Performance & Fitness

27/10/2026

For the record, I’m a big fan of CW. Guy plays hard.

But how do you miss that 😂.

26/10/2026

If you play or grew up playing sports, one thing you want to get good at is taking bumps, absorbing contact and staying in control of your body.

A big part of that comes down to strength and stability.

One way to improve this is by using exercises that challenge your ability to stay balanced and maintain control under load.

You’ll also get plenty of core work here.

Not mention you build a wicked physique in the process too.

Your core has to work to resist unwanted movement, whether that’s spinal flexion, extension, rotation or lateral bending.

These are a few exercises I’ve used myself over the years, used with clients, and still throw into my training from time to time.

In theory, they progress from easier to more challenging stability demands, but that will depend on the person.

Like anything, you can progressively overload them by adjusting the weight, reps or difficulty.

You can play around with different rep ranges, but the main goal is to stay braced, maintain a controlled spinal position and avoid letting the weight pull you out of position.

Try it out.

And if you want more free workouts, training templates, exercises and resources to help you look the part AND keep playing the sports you love for years to come…

Comment or DM me “APF” and I’ll send you a link to a bunch of free stuff.

Stack The Days

25/10/2026

Sunday Vibes 🤙

Busy week, but a good one! 👊

Started with a presentation for a client and his clients.

First proper one since high school, nearly 20 years ago 😂

Took some serious prep, but got it done. Then straight back into catching up on work.

People don’t know my first language is French. Both my parents are as well.

Training’s been solid. Making good progress with David Grey Rehab foundational work, mixed with strength, power and jumps.

One thing I’ve realised is how much the boring accessory stuff matters.

I used to never skip calves, lower back, etc. Then followed a great programme, hit PBs everywhere, but started having Achilles and lower back issues.

Funny how sometimes the little things you’ve stopped doing come back to bite you. You know your body best!

Sarah and I have been in a great routine. Working loads, training, eating well, enjoying the Spanish sunshine and the little things.

Weight’s dropping around 0.5 kg a week, so slowly getting leaner too.

Business-wise, I’ve moved most of my operations to Grokbot.

Honestly, the productivity gains from AI are ridiculous.

Also building a new SaaS business on the side, which I’m really excited about.

I genuinely think there’s never been a better time to leverage technology and build something.

Lots going on, but enjoying the process.

Working hard, training hard, learning loads and still making time for sunsets, good food and the odd free coffee ☕️

Let’s finish October strong and smash November.

Stack the days. 🤝

23/10/2026

Tag someone you trust taking the last shot 👀👇

22/10/2026

If you grew up like me and my mates, you grew up playing sport.

Basketball was a big part of it, but you probably played a bit of everything.

Maybe you’re out of shape now, but you’re still competitive.

You know you’ve got plenty left in the tank.

I’m not saying you’ll be LeBron tomorrow 😂

But you can get fitter, enjoy pickup, and run around with your kids without needing a lie down afterwards.

Maybe you want to push it beyond just pickup or rec leagues too.

Obviously, I’m more of a hooper. But I play golf, padel, and pretty much anything I can get involved in.

So you don’t have to play basketball to benefit from the way we train, the structure, or the tips and s**t I share here.

This page is about helping guys get leaner, stronger, and feel athletic again, with work, family, and everything else going on.

You probably know some of what you need to do.

But having structure, someone to keep you accountable, and help figuring out the s**t you’re missing can go a long way.

Hit follow, stack the days, and welcome to your comeback.

And as always, stack the days 🤙

21/10/2026

20/10/2026

You’ve built a career, taken on responsibilities, and somewhere along the way, being “the athletic one” became something you used to be.

But you still miss playing without overthinking it and feeling confident in what your body can do. It’s okay to want that part of yourself back.

Life’s too short to keep missing that version of yourself. Go put the work in and see what you’re still capable of.

19/10/2026

I opened by telling them:

“A lot of what I’m going to share, you’ve probably heard before. You can find workouts, nutrition advice and meal plans on ChatGPT, Claude, Instagram or TikTok.”

But I wanted them to think about how they actually use that information.

We talked about the things I hear from clients all the time.

Wanting to feel stronger, fitter, athletic, and more confident, while juggling work, family and a calendar that’s already full.

Before getting into workouts or food, I brought it back to identity and mindset.

The cheesy stuff.

The older I get, the more I realise how much that stuff matters.

If looking after yourself is always something you’ll do “when things calm down”, it’s easy to keep pushing it back.

When you understand WHY it matters to you, there’s a reason to protect time for it.

To open your calendar, block your workouts and build a routine you can actually follow.

That doesn’t mean every week goes to plan. It gives you something to come back to when it doesn’t.

At the end, I explained that a big part of my job is making my clients’ lives easier.

After a long day of thinking and making decisions, they want to show up, know what they’re doing and get the work done.

Having someone plan it out, adjust things when needed and give you a kick up the ass can go a long way.

Some people seek that support when they’ve reached a point where they know something needs to change.

Others recognise the value before they get there.

Think about golf.

You can watch all the tutorials you want, but improving still takes practice, repetition and feedback.

Your health and fitness need that same follow through.

I can give you all the meal plans, protocols and templates in the world. They only help if you use them.

Your biggest focus should be finding a system that helps you stay consistent while improving over the long term, especially if that’s something you struggle with right now.

I know, common sense.

Yet so many people keep spinning their wheels, convinced they’ll figure it out on their own 🤷‍♂️

But if you value your time (and time is money), working with a coach can save you a lot of trial and error.

18/10/2026

Sunday vibes: another week in the books. Let’s see what we got up too.

Monday was a bit of my day to day. Vlog type s**t. Honestly, any excuse put search for nice instrumental beats or background music.

Good week of training. Especially after being sick last week. Easing my way back into it. Everything around a 7 RPE, a bit less volume, before ramping up tomorrow.

Doing a mix of rehab/foundational protocols while building strength, power, and playing basketball + padel 2/3 times a week minimum.

I think Zara was made for a guy like me who wants to buy clothes, nothing flashy, and doesn’t want to spend a million dollars doing it.

And I swear they have different stuff in Spain.

One of our new guys Charlie got his first week in. A bit of feedback and tweaking to do. Asked me for a pre-game warm up and then cooked lol.

Not saying it was the warm up but 👀. JK it was all him haha.

JB is smashing it right now. Following the programme to a T and each week his numbers are flying up. Hitting a 100kg power clean with ease weighing in mid to low 70s.

Soaking it up ☀️

Had a nice little post game b**r and pizza with the boys mid-week. Two wins in a row, been playing well.

Weird playing against a zone when other teams lock in on you lol. They’re all older than me but it’s still fun and a great challenge. Have to adapt to different styles and reads.

Found a couple surf spots within 10 min walk from me. Really want to get a board but probably not a smart move (or is it…)

Every Wednesday, I try a new wh***ey at my friends’s bar. Just because. This was smooth can’t lie.

No caption needed

Pizza 🍕 will forever be an Achilles heel for us

Scheming and building - grok bot is pretty sick

One rule I always tell my clients if the 2 out 4 rule. I think my boy Reiss told me about this a while back.

A drink, starter, main, dessert. Can only pick 2.

If you’ve been solid with calories or made room for it, you can have 3.

If it’s a special occasion, do what you want lol.

Cortado, fresh OJ, and a croissant is simply an elite combo that I won’t give up in Spain. Especially in local coffee shops that have been around for hundreds of years.

Appreciate architecture