The Move Better Podcast | Functional Fitness, Mobility & Strength for Real Life

You don't need thousands of pounds, expensive machines or an entire garage to build a fantastic home gym.

In this solo episode of The Move Better Podcast, I'm breaking down exactly how I'd build a home gym on almost any budget — starting at £0 and working up through £100, £200, £300, £400 and £500.

Rather than recommending the usual gym equipment, I'm focusing on the tools I actually use and prefer for developing real-world strength, mobility, power, coordination and conditioning.

IN THIS EPISODE:

•

Why you don't need any equipment to start building strength and moving better.

•

What I'd buy first with just £100.

•

How I'd expand that setup with each additional £100.

•

Which equipment offers the most versatility and value for money.

•

Why I favour kettlebells, sandbags, clubbells, macebells and other movement-based training tools.

•

How to develop functional strength, power, mobility and coordination at home.

•

The bigger, more expensive equipment I'd consider if space and budget weren't an issue.

•

Why I'd choose certain pieces of equipment over traditional gym machines, barbells and squat racks.

Whether you're building your first home gym, training in a garage or simply looking for a few versatile pieces of equipment that will last for years, this episode will help you decide where to spend your money.

You don't need a complicated setup. You just need the right tools for the way you want to train.

HOME GYM EQUIPMENT & RECOMMENDATIONS

Find my recommended equipment, suppliers and available offers:

https://www.movebetter.club/gear

Ad / Affiliate disclosure: Some product links may be affiliate links. I may earn a small commission if you purchase through these links at no additional cost to you.

START MOVING BETTER — FREE

Join my FREE 7-Day Move Better Challenge and start building a simple daily movement habit:

https://movebetter.club/challenge

MOVE BETTER MEMBERSHIP

Get access to my workout library, movement programmes, nutrition courses and more:

https://www.movebetter.club/move

WATCH THE PODCAST

https://youtube.com/@themovebetterpodcast

PRICING NOTE

All prices mentioned are approximate and reflect prices available at the time of recording (November 2026). Actual costs may vary depending on equipment weight, supplier, availability and delivery charges.

Move Better • Feel Better • Perform Better

From grounding and water filtration to barefoot shoes, kettlebells and infrared saunas — these are the health and fitness products I genuinely use and recommend.

In this solo episode of The Move Better Podcast, I'm sharing some of the products I've introduced into my daily life, why I use them, what I like about them and which ones I think are worth considering.

Some are simple and inexpensive. Others are bigger investments. And not all of them have the same level of scientific evidence behind their claimed benefits.

🔗 PRODUCTS & DISCOUNTS

Find all the products mentioned, along with my recommended brands, affiliate links and available discount codes:

👉 https://www.movebetter.club/gear

🎁 FREE 7-DAY MOVE BETTER CHALLENGE

Want to move better, feel better and build healthier habits without spending a fortune on equipment?

👉 https://movebetter.club/challenge

IN THIS EPISODE

•

Grounding mattress covers and mats

•

Reverse osmosis water filtration

•

Red lighting and blue-blocking glasses

•

Wi-Fi timer plugs and EMF modulation devices

•

Vivobarefoot shoes and natural foot movement

•

Healthier kitchen equipment and glass bottles

•

Kettlebells and flow ropes

•

Infrared saunas

•

Supplements and pre-workouts you might not need

A NOTE ON THE SCIENCE

This episode shares my personal experiences, opinions and recommendations. Some products have well-established benefits, while others — particularly grounding and EMF modulation — have limited or inconclusive scientific evidence supporting their claimed health benefits.

My personal beliefs shouldn't be confused with established scientific facts. I encourage you to consider the available evidence and decide what's right for you.

Enjoying the podcast?

Follow or subscribe to The Move Better Podcast, leave a review and share this episode with someone who might find it useful.

Affiliate disclosure: Some of the links on my recommended products page are affiliate links, meaning I may receive a small commission if you purchase through them, at no additional cost to you. Discounts are available on selected products.

Move Better. Feel Better. Perform Better.

Want to build a training plan that covers strength, cardio, mobility and conditioning — without spending hours in the gym?

In this solo episode of The Move Better Podcast, Mark Broadbent explains how to create your own flexible workout programme using short, effective 10–30 minute sessions that fit around your lifestyle.

👉 FREE 7-Day Move Better Challenge: https://movebetter.club/challenge

🎙️ Enjoying the podcast? Follow or subscribe to The Move Better Podcast on Apple Podcasts, Spotify or YouTube so you don't miss future episodes.

Forget complicated workout splits, endless gym sessions and programmes that don't fit your schedule. The key is understanding which physical qualities you need to develop, and how different exercises can train several of them at once.

From kettlebells, clubbells and maces to sandbags, loaded carries, bodyweight training and natural movement, Mark explains how to get stronger, fitter, more mobile and more capable with minimal equipment and time.

In this episode:

•

The essential physical qualities everyone should train for health, performance and longevity.

•

Why full-body, functional movements can make your training more time-efficient.

•

The benefits of kettlebells, clubbells, maces, cables, sandbags and sleds.

•

Why daily mobility and regular movement practice matter.

•

How to combine strength, steady-state cardio, intervals and loaded carries.

•

Building your own workouts using simple 10–20 minute training blocks.

•

How to schedule training around your lifestyle rather than the other way around.

•

Progressive overload, consistency and balancing hard and easy training.

The goal isn't to become the best at one exercise. It's to build a strong, mobile, fit and capable body that serves you for life.

WANT READY-MADE WORKOUTS?

Don't fancy building your own programme from scratch?

Inside MoveBetter.Club, you'll find my library of short, 10–20 minute Move Better-approved workouts, including kettlebells, bodyweight training, mobility and more.

Plus, you'll get structured programmes, guidance and a supportive community to help you stay consistent.

👉 Explore the membership: https://movebetter.club/move

EQUIPMENT MENTIONED

My recommended home gym and training equipment (Amazon list):

https://amzn.eu/d/0jcOa2vp

MOVE BETTER

Watch The Move Better Podcast on YouTube: https://youtube.com/@themovebetterpodcast

Instagram: https://www.instagram.com/movebetter.club/

Affiliate disclosure: Some links are affiliate links, meaning I may earn a commission at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend equipment I use, trust or believe is useful.

This episode is for general education. Choose exercises and intensities appropriate to your ability, health and experience.

Could reconnecting your body with the Earth improve your sleep, recovery and overall health?

In this episode of The Move Better Podcast, I’m joined by Frazer Clacherty, founder of Down To Ground, for a conversation about grounding — also known as earthing — and why something as simple as connecting to the Earth has become an increasingly popular health practice.

👉 Join the FREE 7-Day Move Better Challenge:
https://movebetter.club/challenge

Enjoying the podcast?
Follow or subscribe to The Move Better Podcast so you don’t miss future episodes.

Frazer explains what grounding actually is, how it’s thought to affect the body and why sleeping grounded has become such a big part of the conversation.

We also get into the questions people commonly have about grounding - including the science, inflammation, blood flow, sleep, EMFs, grounding products, wall sockets versus grounding rods, placebo and whether you should actually feel anything when you’re grounded.

I also share my own experience after spending many years sleeping grounded and using grounding mats around the home.

In this episode we discuss:

• What grounding and earthing actually mean
• How grounding is thought to work
• Why modern life has disconnected us from the Earth
• Grounding and sleep quality
• Inflammation, blood flow and recovery
• How quickly people might notice a difference
• Why some people feel grounding and others don’t
• Grounding outdoors vs grounding products
• Grounding sheets vs mattress covers
• Grounding rods vs household earth sockets
• Grounding and EMFs
• Placebo and scepticism around grounding
• Safety considerations
• Which outdoor surfaces actually ground you
• The easiest way to start experimenting with grounding

FIND FRAZER / DOWN TO GROUND

Down To Ground:
https://downtoground.co/MARK27683

MOVE BETTER

FREE 7-Day Move Better Challenge:
https://movebetter.club/challenge

Move Better:
https://movebetter.club

Instagram:
https://www.instagram.com/movebetter.club

Affiliate Disclosure

Some links in these show notes may be affiliate links. If you purchase through one of these links, I may receive a small commission at no additional cost to you. I only recommend products and services I genuinely use, like or believe may be useful to the audience.

Health Disclaimer

This episode is for educational and informational purposes only and is not medical advice. Grounding/earthing is an emerging area of research, and some of the mechanisms and health benefits discussed in this conversation are still being studied.

The views and experiences shared by the guest are their own and should not be taken as medical claims or a substitute for professional healthcare advice. If you have a medical condition, use medication, have an implanted medical device, or have concerns about using grounding products, speak to an appropriately qualified healthcare professional.

When using grounding products connected to a household electrical system, always use a properly designed product, follow the manufacturer’s safety instructions and ensure the electrical outlet is correctly earthed.

Troy Casey — the Certified Health Nut — has spent more than 30 years exploring holistic health, movement, nutrition, breathwork, meditation and our relationship with the natural world.

But his journey started somewhere very different.

In this episode, Troy takes me from his days modelling for Versace and living the party lifestyle through sobriety, Vipassana meditation, time spent learning from traditional healers and his experiences in the Amazon.

We then get into the philosophy behind his Nine Pillars of Health and why he believes health is about far more than simply exercising and eating well.

We discuss:

• Troy’s journey from Versace model to Certified Health Nut
• The Nine Pillars of Health and why purpose/legacy matters
• Sunlight, nature, grounding and reconnecting with our environment
• Why Troy thinks modern health has become overcomplicated
• Organic food, farmers markets and reducing unwanted inputs
• Traditional wisdom versus modern health advice
• Breathwork, meditation, energy and consciousness
• Butthole/perineum sunning — where the idea came from
• Sexual Kung Fu and the infamous ball-slapping practice
• Why Troy is sceptical of the modern biohacking obsession
• Lymphatic movement, walking, shaking, tapping and simple daily movement
• Paul Chek’s idea of “working in” as well as working out
• Foundation Training, Pilates, yoga, Animal Flow and Rope Flow
• Why training should change as we get older
• Staying strong, mobile and capable without destroying yourself in the gym
• Why Troy believes questioning your assumptions is an important part of health

It’s unconventional in places, but underneath it all is a simple message: get the fundamentals right, reconnect with your body and environment, keep moving and take responsibility for your own health.

🎧 TROY’S BOOK

#RIPPEDAT50: A Journey to Self Love — Audiobook

#RIPPEDAT50 — Print / Kindle

🌍 FIND TROY

Website: https://certifiedhealthnut.com/
Instagram: @certifiedhealthnut
YouTube: @certifiedhealthnut

Troy’s free Nine Pillars of Health guide is also available through his website.

👉 START MOVING BETTER

Join the FREE 7-Day Move Better Challenge:
https://MoveBetter.Club/challenge

Short daily movement. No gym required. A simple way to start moving and feeling better.

MoveBetter.Club
Instagram: @movebetter.club
YouTube: @MoveBetterPodcast

🔗 RELEVANT RESOURCES

Grounding / Earthing:
https://downtoground.co/MARK27683 (10% off with code MARK27683)

Reverse Osmosis Water Filtration:
https://www.waterdropfilter.co.uk/?ref=ixkrydaj

Affiliate disclosure: This episode includes affiliate links. If you purchase through these links, I may earn a commission at no extra cost to you.

Note: This podcast is for education and discussion and is not medical advice. Troy shares his own experiences, opinions and health practices throughout this conversation.

How hard do you really need to train to get stronger?

In this episode of The Move Better Podcast, I’m joined by StrongFirst Master Instructor Karen Smith for a conversation about strength, kettlebells, bodyweight training and staying physically capable as we get older.

Karen explains why StrongFirst treats strength as a skill to practise, rather than something that requires constantly pushing yourself to exhaustion. We discuss why more training isn’t always better, the importance of recovery, and how a minimalist approach can often produce better long-term results.

We also get into:

• Why you don’t need to train to failure to get strong
• The difference between practising strength and simply working out
• Why “less is more” when it comes to strength training
• How to adjust training based on recovery and how you feel that day
• Kettlebells vs conventional gym training
• Why bodyweight training can build serious strength
• One-arm push-ups, pistols and single-leg strength
• Balance, stability, feet and unilateral training
• How strength training should change as we get older
• The minimum effective dose for staying strong and capable
• Why women shouldn’t be afraid of lifting heavier weights
• Strength, muscle and some of our concerns around GLP-1 weight-loss drugs
• Why being able to control your own body may be one of the best foundations for lifelong strength

Karen’s overriding message is simple: strength train — but remember that less is often more.

👉 Join the FREE 7-Day Move Better Challenge:
https://movebetter.club/challenge

Find Karen Smith

Website: https://www.coachkarensmith.com
StrongFirst: https://www.strongfirst.com
Instagram: @coach_karen
Facebook: @coachkaren

Karen also runs the Anti-Aging Strength Lab. If you’re interested in the next event, join her newsletter via her website for updates.

#StrengthTraining #KettlebellTraining #StrongFirst #HealthyAging #MoveBetter

There’s no single perfect diet.

In this solo episode, I break down my personal approach to nutrition — what I believe works, what I use myself, and what I’ve found works well with clients after more than 20 years in the fitness industry.

I cover:

• Why I prioritise real, whole foods
• Why I lean towards an animal-based / carnivore-ish approach
• Why constantly eating and snacking may be part of the problem
• Fasting and time-restricted eating
• Why hunger isn’t something you need to immediately “fix”
• Calories vs food quality, hunger and hormones
• Why I don’t believe “eat less, move more” is particularly useful advice
• Why strength training matters when you’re trying to lose body fat
• How to make nutrition simpler and more sustainable

This isn’t about telling you there’s one correct way to eat. It’s about understanding the principles, finding what works for you, and moving away from overly complicated diets, tracking and restriction.

If this approach makes sense to you, my No-Nonsense Nutrition course is included inside the Move Better membership.

You can also start for free with the 7-Day Move Better Challenge.

http://www.movebetter.club/

Move Better. Feel Better. Perform Better.

What does it actually mean to be strong?

In this episode of The Move Better Podcast, I’m joined by TACFIT Master Instructor and BJJ black belt Robert Miller to explore why traditional strength training alone may not be enough if your goal is to move well, perform better and stay physically capable for life.

We discuss how Brazilian Jiu-Jitsu changed Robert’s approach to strength and conditioning, why rotation and multidirectional movement matter, and how tools like clubbells, kettlebells and maces can develop qualities that conventional gym training often misses.

We also get into:

• Why being strong in the gym doesn’t necessarily mean you’re physically capable
• What BJJ taught Robert about real-world strength
• Clubbells, kettlebells and reactive strength
• Strength versus mobility
• Why movement variety matters
• Training the nervous system, coordination and timing
• Why constantly chasing heavier weights can become counterproductive
• The TACFIT wave approach to intensity and recovery
• How often you actually need to train
• Why short, focused sessions can be enough
• Training for longevity rather than just numbers
• Staying capable as you get older
• Why the ultimate goal should be to “die healthy”

If you want to start moving better yourself, join my FREE 7-Day Move Better Challenge at MoveBetter.Club.

You can also join the full Move Better membership for short workouts, mobility, nutrition, sleep, lifestyle guidance, accountability and more.

Move Better. Feel Better. Perform Better.

FIND ROBERT MILLER

🌐 TACFIT Lake Saint Louis: https://tacfitlsl.com
📸 Instagram: https://www.instagram.com/shomifitness_
🌐 TACFIT: https://tacfit.com/?rfsn=9259021.f094e9

FIND MARK / MOVE BETTER

🌐 FREE 7-Day Move Better Challenge: https://www.MoveBetter.Club
📸 Instagram: https://www.instagram.com/movebetter.club
📘 Facebook: https://www.facebook.com/MoveBetter.Club/

#TACFIT #FunctionalFitness #Mobility #StrengthTraining #Longevity

What if the biggest mistake in training is simply doing the same thing for years?

In this episode of The Move Better Podcast, I’m joined by Ritchie Januszek, a fitness industry professional with more than 25 years of experience and a passion for exploring different ways to build strength, movement and physical capability.

Ritchie’s own training has evolved from traditional bodybuilding and rugby into a much broader approach incorporating kettlebells, Bulgarian bags, clubs, maces, sandbags, stones, rope flow and more.

We talk about why training should evolve as you do - and why getting stronger in the gym isn’t necessarily the same thing as becoming more capable outside it.

In this episode:

• Why so many people get stuck in traditional gym training
• Bodybuilding versus training for movement and performance
• How Ritchie’s rugby experience changed the way he thought about strength training
• Why variety and experimentation matter
• Training for longevity rather than simply chasing numbers
• Kettlebells, Bulgarian bags, clubs, maces, sandbags and rope flow
• Rotation, unilateral training and moving beyond the sagittal plane
• Why exercise should still feel like play
• The problem with becoming obsessed with sets, reps and numbers
• When structure is useful — and when it can become restrictive
• Learning to listen to your body and adapt your training
• Staying strong, mobile and capable into your 50s, 60s, 70s and beyond

The big takeaway: training doesn’t have to be rigid, boring or complicated.

Explore different ways of moving, find things you enjoy, train with purpose — and build a body that can keep doing cool things for as long as possible.

START MOVING BETTER

Head to MoveBetter.Club and start with the FREE 7-Day Move Better Challenge.

Or join the full Move Better membership for short effective workouts, mobility, nutrition, sleep, healthier lifestyle strategies, support and accountability.

FIND RITCHIE JANUSZEK

Instagram: @ritchiejanuszek
LinkedIn: Ritchie Januszek
YouTube: Ritchie Januszek
TikTok: Ritchie Januszek

MOVE BETTER

Website / Free Challenge: MoveBetter.Club
Instagram: @movebetter.club
YouTube: @MoveBetterPodcast
Facebook: MoveBetter.Club
Email: Mark@MoveBetter.Club

What does it actually mean to be strong — and is conventional gym training really helping you perform better?

In this episode of The Move Better Podcast, I’m joined by Coringa Conway, a BJJ black belt, Capoeira coach and strength coach with experience across MMA, strongman, Highland Games, sumo and more.

We talk about why training should be built around what you actually want your body to DO — rather than simply chasing bigger muscles or bigger gym numbers.

We get into:

• Why strongman training transfers so well to grappling and real-world strength
• Why Coringa believes bodybuilding can actually hinder athletic performance
• What BJJ and MMA athletes should be doing outside of the mats
• Why recovery needs to be treated as part of the programme
• How Capoeira develops balance, coordination and incredible body awareness
• Why martial arts may be one of the best forms of training for lifelong physical capability
• The problem with machines and generic gym programmes
• Why carries, kettlebells, clubs and maces are so valuable
• Handstands, crawling and developing real movement skill
• Why your training should always reflect your actual goal
• What to do if you only have 10–20 minutes a day to train

Coringa’s message is simple: figure out what you want your body to be capable of — then train specifically to become better at it.

FIND CORINGA

Instagram: @coach_coringa_

MOVE BETTER

Join the Move Better community and start moving better, feeling better and building a stronger, healthier body for life:

www.MoveBetter.Club

🎙️ The Move Better Podcast

What are you actually training for?

In this episode of The Move Better Podcast, I’m joined by Jessie Salas from Foundation Training to explore how easily people can start out wanting to get fitter, stronger and healthier — only to accidentally specialise in a particular style of training.

We discuss bodybuilding, powerlifting, Olympic weightlifting and CrossFit as sports in their own right, and why simply adopting one of those systems might not be the best approach if your real goal is to be a strong, healthy, capable human being.

We also get into:

• Why your training should start with your actual goal
• Bodybuilding vs powerlifting vs Olympic lifting vs CrossFit
• Why chasing heavier numbers can eventually become counterproductive
• Kettlebells, maces, clubs and other tools — and why the tool shouldn’t become the training philosophy
• Why general health may require being more of a physical generalist
• Corrective exercise vs training vs movement and play
• Why adults need to move outside of structured workouts
• How Foundation Training can complement strength and sports training
• Sitting, posture, movement patterns and chronic aches and pains
• The importance of rest, recovery and knowing when to back off
• Why fitness tribes and training dogma can hold us back
• Movement, nature and building a body that stays capable for life

Ultimately, Jessie’s message is simple: move your body, keep it simple, stay curious and find what makes you feel well.

Join the Move Better Skool community & membership: https://bit.ly/45ww9qg

Follow Jessie: @coachjsalas
Find out more about Foundation Training

#StrengthTraining #FunctionalFitness #FoundationTraining #Movement #Longevity

Are you training to get better at your sport — or just getting better at the gym?

In this solo episode of The Move Better Podcast, I question one of the biggest assumptions in sports training: that continually increasing your squat, bench and deadlift automatically makes you a better athlete.

Strength matters. But once you're already strong enough, would the next 8–12 weeks be better spent adding another 10kg to your squat — or improving your movement, balance, coordination, mobility, timing, rhythm, reaction time and ability to change direction?

In this episode, I cover:

• Why gym strength and athletic performance aren't the same thing
• The difference between strength and useful strength
• Why athletes need strength they can express in different positions, directions and situations
• The problem with chasing gym PBs for the sake of it
• Why rugby players are a great example of this
• Strength training vs movement and skills training
• Rotation, unilateral work, throwing, catching and reactive movement
• Rope flow, juggling, martial arts and other ways to improve athletic qualities
• Why being stronger isn't always the quality you need most
• How to think about the minimum effective dose of strength training
• The question every athlete should ask: How strong do I actually need to be?

The goal isn't to stop getting stronger.

It's to stop confusing getting stronger in the gym with becoming a better athlete.

🎧 Listen now and let me know whether you agree.

Want to move better, feel better and perform better?

Join the FREE 7-Day Move Better Challenge and Move Better community:

http://www.movebetter.club

#AthleticPerformance #StrengthTraining #SportsPerformance #FunctionalTraining #MoveBetter

Move BetterHashtags

What if some of the aches, pains and injuries we blame on training actually start with something much more basic — how we stand, walk and interact with the ground every day?

In Episode 19 of The Move Better Podcast, I’m joined by Ricky Stanzi, former NFL quarterback and one of the leading coaches behind GOATA Movement.

GOATA stands for Greatest Of All Time Actions and takes a very different approach to movement. Rather than looking at muscles and joints in isolation, the system studies movement patterns seen across durable athletes, children, indigenous populations and active older adults.

We get into why Ricky believes durability should be the foundation of performance, and why the way your feet interact with the ground can have consequences throughout the entire body.

In this episode:

• What GOATA actually is — and what it isn't
• Why GOATA studies movement rather than isolated muscles
• “Cadaver science” vs studying living human movement
• Why your feet are the foundation of movement
• Straight feet, strong arches and the importance of the second toe line
• Why being able to walk doesn't necessarily mean you're walking well
• How modern shoes, chairs and our environment can change movement
• Why getting comfortable on the floor matters as we age
• The importance of standing, walking and resting — the “other 90%” of your day
• Why you can’t “out-rep” a poor walking pattern
• GOATA vs WOATA — Greatest vs Worst Of All Time Actions
• Why Ricky believes durability is the ultimate performance strategy
• The limitations of looking at the body one muscle or joint at a time
• Strength training, Olympic lifting and whether gym training can influence movement patterns
• Pain, compensation and why an injury can build long before something finally gives way
• Why persistent pain shouldn't simply be accepted as part of getting older or training
• How the GOATA Recode attempts to retrain standing and walking patterns
• Simple things you can begin paying attention to today

Ricky's core message is simple: before worrying about how much you can lift, how fast you can run or how hard you can train, make sure the movement system underneath it is working properly.

FIND RICKY / GOATA

GOATA Movement:
https://www.goatamovement.com/

Free 6-Day GOATA Recode Challenge:
https://www.goatamovement.com/

Instagram:
https://www.instagram.com/goata_movement/

Ricky Stanzi:
https://www.instagram.com/glsgoata_education/

MOVE BETTER

Start the FREE 7-Day Move Better Challenge and join the community:
https://www.MoveBetter.Club

Instagram:
https://www.instagram.com/movebetter.club

YouTube:
https://www.youtube.com/@MoveBetterPodcast

Facebook:
https://www.facebook.com/MoveBetter.Club/

Email:
Mark@MoveBetter.Club

Most people jump straight into lifting heavier weights, running further or attempting advanced exercises without first making sure their joints can move - and stabilise - properly.

In Episode 18 of The Move Better Podcast, I’m joined by Tom Morrison, creator of The Simplistic Mobility Method, to discuss what mobility training should actually involve and why repeatedly stretching or foam rolling the painful area often fails to solve the underlying problem.

We discuss:

• Why joint function should come before heavy loading
• The difference between flexibility, mobility and stability
• Why Tom stopped foam rolling completely
• How hard-style planks teach proper bracing
• Why pain may be caused by restrictions elsewhere in the body
• How to intelligently work around recurring pain triggers
• Why lunges can be more back-friendly than squats
• The importance of balance, hip stability and muscle activation
• How five minutes of morning mobility can change how you move
• What to focus on now if you want to move well in your 70s and beyond
• Tom’s simple rule: lengthen first, then strengthen

This conversation is packed with practical ideas to help you build stronger joints, move with more control and continue doing the things you enjoy for life.

Start the free 7-Day Move Better Challenge and join the community:
https://www.movebetter.club

Follow Mark Broadbent / Move Better

Website: https://www.movebetter.club
Instagram: https://www.instagram.com/movebetter.club
YouTube: https://www.youtube.com/@MoveBetterPodcast
Facebook: https://www.facebook.com/MoveBetter.Club/

Find Tom Morrison

Website: https://tommorrison.uk
Simplistic Mobility Method: https://tommorrison.uk/products/the-simplistic-mobility-method
Instagram: https://www.instagram.com/tom.morrison.training
YouTube: https://www.youtube.com/@TomMorrison

#TomMorrison #MobilityTraining #JointHealth #FunctionalFitness #MoveBetterPodcast

Does having a big bench press, squat or deadlift automatically make you strong in the real world?

In this episode of The Move Better Podcast, I’m joined by Tom DeGiuli, owner of DeGiuli’s Gym in Long Island, New York, to discuss why strength training shouldn’t be limited to barbells, bodybuilding routines and conventional gym exercises.

Tom explains how he combines traditional lifts with kettlebells, sandbags, steel clubs, landmines and other unconventional training methods to develop strength, power, conditioning and athleticism.

We discuss:

• Why bodybuilding and powerlifting can leave gaps in your strength
• The difference between lifting a barbell and lifting an awkward object
• Why sandbags expose weaknesses that conventional lifts can hide
• How to combine traditional and unconventional exercises
• The best equipment for a simple home gym
• Why busy parents need a different approach to training
• The problem with filming every workout for social media
• Why enjoying your training matters
• The importance of community, consistency and longevity
• Tom’s highest-return exercises for building total-body strength

Whether you train with barbells, kettlebells, sandbags or something completely different, the most important thing is finding a way to keep moving, progressing and enjoying the process.

Start the free 7-Day Move Better Challenge at:

http://www.MoveBetter.club

Find Tom on instagram:

@tomdegiuli

@degiulisgym

What does it really take to remain strong, mobile and physically capable as you get older?

Strength coach and author Dan John joins Mark to explain why effective training is often far simpler than the fitness industry makes it seem.

Dan discusses the importance of maintaining muscle as we age, why constantly switching programmes holds people back, and how training with the seasons can help develop a broader range of physical abilities.

They also explore why movement should come before personal records, the long-term value of crawling, hanging, carrying and getting off the floor, and the essential exercises Dan would keep if he had to strip training back to the basics.

In this episode:

• Why Dan’s view of bodybuilding changed as he got older
• The training mistake he wishes he had avoided
• Why constantly changing programmes limits progress
• How to periodise training around the seasons
• The danger of becoming too specialised
• Why movement quality should come before heavier weights
• The importance of crawling and developing the feet
• How Dan would train someone for the next 50–70 years
• The five movement patterns he considers essential
• Why getting up and down from the floor matters more with age
• The two surprisingly important ingredients for longevity
• Dan’s simple approach to nutrition and fasting
• Why small changes consistently applied produce the biggest results

Dan’s family motto is: “It’s not where you start; it’s where you finish.”

Wherever you are starting from, begin today.

Find Dan John:

Dan John University:
https://danjohnuniversity.com

Instagram:
https://www.instagram.com/coachdanjohn/

YouTube:
https://www.youtube.com/@DanJohnStrengthCoach

Start your free 7-Day Move Better Challenge:
https://www.MoveBetter.Club

Follow Mark:
https://www.instagram.com/movebetter.club/

The Move Better Podcast is for educational and informational purposes only. It is not a substitute for individual medical advice.

Breathing is automatic—but that doesn’t mean it’s optimal.

In Episode 15 of The Move Better Podcast, Mark Broadbent speaks to former professional rugby player, breathing coach and author David “Jacko” Jackson about how the way we breathe can affect our running, exercise performance, recovery, stress levels, movement and sleep.

Jacko explains why breathing is one of the most overlooked areas of health and physical performance, despite being something we do all day, every day.

In this episode, we discuss:

• The most common breathing mistakes
• How poor breathing can contribute to tension, restricted movement and lower-back discomfort
• The three foundations of efficient breathing: breathing rate, ribcage movement and diaphragm function
• Nasal breathing versus mouth breathing during exercise
• How nasal breathing can be used during easy runs and Zone 2 training
• When runners should switch from nasal to mouth breathing
• CO₂ tolerance and why carbon dioxide isn’t simply a waste gas
• What the BOLT score measures—and why it shouldn’t feel like a maximal breath hold
• How breathing can improve recovery between sets and intervals
• Why forcing rigid breathing ratios may not work for everyone
• The limitations of box breathing
• Breathing habits, snoring and sleep quality
• A simple tongue and nasal-breathing technique you can practise today
• Why humming before bed may help you relax

Jacko is the author of Breathe Smarter, Run Stronger: Breathwork to Transform Your Running, a practical guide to improving breathing efficiency, running performance and recovery.

Whether you’re a runner, athlete or simply want to feel calmer, move better and sleep more deeply, this episode will help you understand how to start training your breathing.

FIND JACKO

Website: https://thebreathrunningcoach.com
Instagram: https://www.instagram.com/thebreathrunningcoach/
Book: https://amzn.to/4hbcbrT

MOVE BETTER

Start the FREE 7-Day Move Better Challenge:
https://www.MoveBetter.Club

Instagram:
https://www.instagram.com/movebetter.club

Most of us spend around 90% of our lives indoors—but what is that doing to our health?

In this episode of The Move Better Podcast, I sit down with researcher Jonathan Jarecki to explore the science of sunlight, circadian rhythms, metabolism and why getting outside may be one of the simplest ways to improve your health.

We discuss why sunlight is about far more than vitamin D, how morning light influences your sleep and energy, why modern indoor lighting may be affecting your metabolism, and whether red light therapy can replace natural sunlight.

Whether you're interested in improving your sleep, stabilising blood sugar, boosting energy or simply feeling healthier, this episode is packed with practical advice you can start using today.

In this episode we discuss:

• Why sunlight is essential for human health
• Morning sunlight and your circadian rhythm
• Why vitamin D is only part of the story
• How light affects blood sugar and metabolism
• Red light, infrared light and blue light explained
• Should you use red light therapy panels?
• The best lighting for your home and workplace
• Incandescent vs LED lighting
• How light influences sleep and melatonin production
• Easy ways to get more natural light every day

If you enjoyed this episode, please follow the podcast, leave a rating and share it with someone who spends too much time indoors.

Join the free 7-Day Move Better Challenge:
http://www.movebetter.club/

Connect with Mark Broadbent

Website: https://www.movebetter.club/

Instagram: https://www.instagram.com/movebetter.club

YouTube: https://www.youtube.com/@MoveBetterPodcast

Facebook: https://www.facebook.com/MoveBetterClub

Connect with Jonathan Jarecki

Instagram: https://www.instagram.com/jonathanjarecki

Website: https://www.jonathanjarecki.com/

Most people focus only on where it hurts.

Perry explains why, for chronic pain, the real cause is often somewhere else in the body.

In this episode of The Move Better Podcast, Perry explains why chronic pain is rarely caused by the painful area itself and how movement, the nervous system and the lymphatic system all work together to help the body heal.

We discuss:

• Why pain is an awareness signal—not a damage signal
• Why movement variety matters more than exercise selection
• The connection between feet, hips, jaw and chronic pain
• Why crawling, rolling and ground-based movement are so powerful
• How the lymphatic system influences recovery and inflammation
• Perry's "Big Six" daily routine
• Why posture is neurological—not just muscular
• Simple ways to move better every day

If you've been battling recurring pain or want to build a body that stays resilient for life, this episode is packed with practical advice.

http://www.MoveBetter.Club

Connect with Perry Nickelston

🌐 Website: Stop Chasing Pain

📸 Instagram: @stopchasingpain

🎙️ Podcast: Stop Chasing Pain Podcast

Connect with Mark Broadbent

🌐 Website: https://www.movebetter.club/

📸 Instagram: @movebetter.club

📧 Email: Mark@MoveBetter.Club

What if the biggest reason you're not moving better isn't that you're doing too little, but that you're doing too much?

In Episode 12 of The Move Better Podcast, Mark Broadbent is joined by movement coach and GMB Fitness co-founder Ryan Hurst to explore why so many people get stuck chasing numbers, workouts and gym routines that don't actually improve how they move.

Ryan explains why your "why" should shape every aspect of your training, why movement quality beats quantity, how play and exploration can transform your body, and why just a few focused minutes each day can outperform long, exhausting workouts.

Whether you're trying to stay active after 40, reduce aches and pains, improve mobility, or simply move with more confidence, this episode is packed with practical advice you can start using immediately.

In this episode:

• Why most people are doing too much in training
• The importance of defining your movement goals
• Why strength without movement can become a limitation
• How to balance strength and mobility as you age
• The power of movement play and exploration
• The minimum effective dose for lasting progress
• A simple daily movement challenge anyone can start today

The Move Better Podcast helps you move better, feel better and live better through practical conversations on health, movement and performance.

Find out more about Ryan and GMB Fitness:

https://gmb.io

Visit Move Better:

https://www.movebetter.club

Follow us for more movement tips and future episodes.