November 21, 2018

The age of remote coaching is upon us. Here’s how it’s done.

When teaching at various certifications over the past 18 months and presenting at summits, one of the subjects that dominates the attention of fitness professionals most is the mechanics of remote coaching. This blog is written for them, but it also offers a useful insight for anyone considering remote coaching. I appreciate that there are many other ways to skin the cat — here’s what works for me.

Two years ago, I was a full-time trainer and therapist in central London, engaging with people face to face (or hands to skin) for more than 30 hours per week. However, I was faced with the same problem that most self-employed, full-time trainers and therapists encounter. As much as I loved en...

November 16, 2018

At Move Better Be Stronger, we believe that able-bodied humans of all ages should be able to:

·      Walk (a mile)

·      Fall over without injury

·      Get up from the floor

·      Climb a flight of stairs

·      Dash or leap a few feet to avoid danger

·      Lunge and reach for something at ground level without risk of injury

·      Pick up a baby without risking injury

·      Breathe properly (with the diaphragm)

·      Balance on one leg with eyes open for 30 seconds

Being experienced fitness professionals, we—both Ryan Steenrod...

October 31, 2018

Accelerate towards your goals using this magical ingredient.

Like any obsessive self-employed kettlebell fanatic, soon after falling head over heels in love with kettlebell training, I made it my business to collect an entire family of pairs. Back then, I was into kettlebell sport so I had competition bells in all the weights from 8kg to 32kg in 4kg increments. A few years later, I converted to Hardstyle and collected pairs of cast-iron bells from 8kg to 40kg and singles up to 68kg. At the time, I thought that pairs were necessary and optimal.

I stumbled on the ever-surprising benefits of training with offset kettlebells by accident. The inconvenience was forced upon me when I turned my London business into an outdoors and at-home service. It simp...

October 9, 2018

Click here to read part 1

How to Improve Your Mobility­­­

The key to mobility training is bite-sized, frequent daily movement—ideally, on the floor where you learned to move as a baby. The two most effective methods are joint lubing and contract-relax stretching.

Joint Lubing­­­

Joint lubing (short for lubrication) involves repeatedly bringing every joint to its active end range of motion. This not only maintains mobility but restores that which has been lost through a lack of movement.

The most effective way to improve joint mobility and, ultimately, improve your ability to move well is to address working posture. Mobility training is a long, frustrating and sometimes completely fruitless process if you spend more than 12 hours a day sitting in a ch...

October 3, 2018

I once trained a client named Mark, a former Cambridge University rower, who hired me to help him prepare for a Tough Mudder event. Mark, a deeply competitive soul, had a superhuman cardiovascular capacity and monstrous tolerance for high volume. He didn’t like it when I’d beat him around a one-mile circuit or be able to lift more than him, especially as I was more than ten years his senior. I think his main motivation for continuing to train with me was to beat me at everything.

Mark was as flexible as a lead pipe. He was six-feet-three-inches tall and lean, but could barely reach past his knees when trying to touch his toes. His attitude toward all training sessions was "go hard or go home." His desire to dest...

September 25, 2018

The following steps are the easiest, most effective and long-lasting methods for optimizing your body composition.

1. Drink more water

Hearing this can be so boring and implementing it is not exactly the newest, sexiest weight loss trick either. But this is the single most effective habit that you can start to discover your abs. The positive health benefits that you’ll feel by living in a state of perpetual hydration are profound. Your skin health will improve. Immune health will improve. Water is the real-life NZT pill from the movie Limitless.

As a general rule, women should drink 2 to 2.5 liters of water per day. Men should drink 2.5 to 3 liters of water per day. Earn a caffeinated or alcoholic drink by always preceding it with a large glass of...

September 17, 2018

Kettlebells used to be an obscure piece of equipment found in specialty gyms but are now a regular fixture in every fitness facility. They have become the hallmark status of a “true” fitness enthusiast, yet very few people know how to really use them. Let’s talk about why everyone (myself included) became obsessed with the full body movement, how each style is effective in its own right, a bit about their history and what today’s athletes are doing with them. If you already have buckets of experience with a kettlebell check out my friendly challenge at the end of this post!


Your body is basically comprised of chains of soft tissue (fascia, muscles, ligaments and tendons). Proper training with kettlebells st...

August 28, 2018

How fast one is able to run 5km is dependent on multiple factors including running gait efficiency, injury history, cardiovascular capacity, state of hydration, glycogen storage capacity in the muscles, running experience, body composition and a plethora of neurological and vestibular factors. This article covers cardiovascular capacity and the glycogen storage capacity. Training these two offer the greatest bang for ones’ training buck if one is clear of disabling running gait inefficiencies, has no injury restrictions, has no serious movement restrictions, is hydrated and can already run 5km in about 30 minutes or less.


First assess active heart rate and current 5km performance.

Cycle through the following three sessions for about six wee...

April 24, 2018

Have you woken up in the morning with a cricked neck? Do you have a niggling pain somewhere in your body? Does a certain body part keep becoming injured? While you’re doing a specific activity does your insert anything start hurting?

This is a self-help guide to help empower you to look after yourself in times of niggling pain and minor injury. Apply the following self-help steps after using common sense. If you think you may have broken something, torn tissue badly or if you are in any doubt you should seek professional intervention. These steps are for minor, niggling injuries.

If your pain is the result of an accident or a single incident during an activity, read part B: acute injuries. If your pain mysteriously started either suddenly, gradual...

April 20, 2018

We take 20,000 to 35,000 breaths per day. The diaphragm should be mostly responsible for almost all of these breaths, yet in most modern humans, it lies dormant. A well-functioning diaphragm is fundamental for stability, good movement, healthy organs, injury resilience and stress management. The diaphragm is the master muscle and it is key for long-term success in all health, longevity, body-composition and performance goals. However, sitting in chairs for prolonged periods throughout the day causes our brains to figure out a more efficient method of breathing.

Breathing in Chairs

While we blame the chair for causing most of the physical dysfunctions of the modern human there are other factors involved, such as leading stressful lives, injury and...

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