11/06/2026
Most people over 40 don't stop training because they lose motivation.
They stop because their body starts fighting back.
The stiff back when you get out of bed.
The shoulder that clicks every time you press overhead.
The knee that reminds you it's there every time you walk downstairs.
That's exactly why we created The Repair Room.
Led by our physiotherapist Costa, this dedicated session is designed to help you move better, feel better, and stay active for years to come.
Think of it as an MOT for your body.
We focus on mobility, posture, joint health, core strength, movement quality, and injury prevention. The things most people ignore until pain forces them to pay attention.
This isn't lying on a mat stretching for an hour.
It's not yoga.
It's not reformer Pilates.
And it's definitely not a relaxation session.
The Repair Room is structured, physiotherapist-led training designed to improve mobility, posture, joint health, core strength, and movement quality.
We identify weaknesses, improve how your body moves, and build the strength and stability needed to keep training, working, playing sport, and enjoying life without constantly feeling tight, stiff, or broken down.
Because getting older isn't the problem.
Moving less, recovering poorly, and ignoring the warning signs is.
Every session is designed to help you move better, recover better, and stay active for longer.
Train hard. Recover smarter. Stay in the game longer.
Welcome to The Repair Room.
Comment REPAIR or send us a message to find out more.
11/06/2026
We've been in your corner since day one.
Now we're going further.
Instinct is proud to welcome Costa our in house physiotherapist, elite athlete, and the person who's going to help you finally sort that back, shoulder, knee, or injury that's been holding you back.
Costa trained and competed with the Greek National Rowing Team, worked within the GB Rowing Development Pathway, and has been part of the Bristol Bears Senior Academy.
He knows what high-performance bodies demand and what happens when they break down.
His specialist interest?
Lower back pain, movement rehabilitation, and getting people back to doing what they love without surgery, without just "managing it," and without being told it's just your age.
If you're in your 40s or 50s and your back, shoulder, or knees have been quietly running your life.
This 6 week pain to performance programme was built for you.
We designed a programme to take you from wherever you are right now struggling with back pain, sciatica, a shoulder injury that never healed properly or knees that scream at you with every step to moving freely, training confidently, and feeling like yourself again.
Led by Costa, our specialist physiotherapist, every week builds on the last. You'll understand what's driving your pain, address it at the root, and progressively rebuild the strength, mobility, and resilience your body needs to perform not just cope.
Six weeks. A clear plan. Someone genuinely in your corner the entire way.
This is not pain management.
This is the way out.
DM “RECOVER" and I'll send you the details.
30/05/2026
🥊 FIGHTER OF THE MONTH – MAY | SAMANTHA DIEGUTIS 🥊
From first class tears… to 100 sessions completed.
Samantha’s journey didn’t start with confidence. It started with overwhelm.
Her very first session wasn’t what she expected. She walked into a large group boxing and fitness class by mistake. It hit hard. She struggled through it, became overwhelmed, burst into tears, felt physically sick, and left thinking she wasn’t cut out for this.
Most people don’t come back from that.
She did.
And when she did, something changed.
No judgement. No pressure. Just a community that made sure she wasn’t doing it alone.
She moved into Semi-Private training and started again. Quietly. Consistently. One session at a time.
Step by step. Session by session. 100 times.
In January, she levelled up again, adding 1-2-1 coaching with Steph alongside her weekly sessions. Since then, she’s built not just fitness… but confidence, structure, and habits that stick outside the gym too.
What once felt overwhelming is now routine.
What once felt impossible is now normal.
The transformation isn’t just physical.
It’s in how she walks in the door now.
It’s in how she handles hard days.
It’s in the consistency she never used to believe she had.
Nutrition used to feel like a battle. Now it’s planning, preparation, and control.
Samantha didn’t just reach 100 sessions.
She became someone completely different in the process.
And now she can see her long-term goal clearly… not as a wish… but as something she’s actually going to achieve.
That’s what a Fighter looks like. 🖤
👉 Want your own transformation story?
DM us “START” and we’ll show you how to begin.
