Nicholas Garcia

Yes, Peptides are the new buzz at the moment.

No, not everyone should take them.

Yes, you still need to eat healthy, exercise regularly, and look after yourself. They are not a magic wand that will give you results without doing anything.

No, it’s not something new. Peptides have been around for a lonngggg time already. Sorry to break it to you but, favourite athletes have most likely already tried/are on peptides.

Yes, I’m an advocate for peptides. If you’d like to understand more about them please message me.

No, is not an idiot, he’s actually a very very very good online coach. He’s one of my best mates and I was only taking the p**s out of him for the lols

2 drills you need to be doing if you’re knees aren’t able to move over your toes.

So quick, so simple to do. Save this for later!

Just because you see other people who can do these things doesn’t mean you need to, or should train those qualities.

What’s your sport?

What qualities and skills does it require?

That’s what you should be training - the rest is noise.

I have more responsibilities now.

Less free time.

More stress.

But, I’m a better athlete in my 30’s than I ever was in my 20’s.

I train smarter now. I set better goals. I prioritise the right things. And I surround myself with people who do the same.

When you have a lot on your plate, you have to find the levers that are going to make the most impact.

If you don’t know what they, find someone who does so they can guide you, support you and keep you accountable.

Can’t deadlift yet? Start here.

The landmine deadlift is one of the best exercises to learn before you ever touch a barbell for a conventional deadlift.

Here’s why:
✅ Easier setup
✅ Forces you to learn the hip hinge pattern
✅ Less spinal load while you’re learning
✅ Builds the confidence to progress to heavier pulling

The number one mistake beginner lifters make is loading up a barbell before they’ve even learned to bend at the hips properly.

The landmine takes that out of the equation. The angle of the bar naturally guides you into the right position so you can feel what a proper hinge is supposed to feel like before you go anywhere near heavy weight.

Master the movement first. Load it later.

If you want to learn how to add this into your program, send me a message or drop a comment below 👇

Internal rotation is the rotation that lets your hip move cleanly under you.

Sit a lot, train only forward and back, and it quietly disappears. You don’t notice until something downstream (the knee, the lower back) starts complaining.

This one strengthens it rather than just stretching it. Light band, knees squeezing, feet off the floor so the hip has to do the work. The setup looks annoying, but every part of it is there for a reason.

Save it and add it to your next lower-body session.