Have you ever said that out loud - to your partner, training buddy or a PT - and then paid for it within two weeks? You know, that moment when you finally say it's better... and your back hears you. What happened the last time you announced to the world you were fixed?

Hi all I thought I'd give an update and my thoughts on the back pain protocol and the pattern decoder programs I recently purchased. As someone who has been experiencing back pain on and off for the last 10 years plus, has purchased every latest gadget, spent a fortune on every specialist i could find and bought countless mobility and strengthening programs I was reluctant to invest again but when I saw Ania's posts on instagram they really resonated with me. I can honestly say this has been the best investment I have made in trying to fix myself, not because I'm healed or even close at this point but I finally believe I've found the right path, what I've learned so far is the key to finally getting to the root of my issues is learning where and what is actually causing the disfunction. I've spent so long just following generic stretching routines which can give relief but never addresses the cause, now I'm just going over and over the protocol trying to find where it is all coming from rather then just ticking the boxes to say I've completed all the movements. If you're anything like myself I really struggled to connect with each movement I'd thoughrly recommend the pattern decoder, I use this to guide my through each exercise to really feel what I need to. I am not in a position to work with Ania on a 1 to 1 basis but she has been very generous with her time, answering questions for me and giving me advice, for which I'm grateful for. I see this as less of a program to follow more as a method to use to heal myself and finally take ownership of my own body rather than getting someone else to solve it for me. Hope this might be helpful to anyone, I'd also be interested in hearing other experiences on the program, here's hoping we all get better!

I tried 12 different things for my hips and my back before I understood what I was doing wrong. One physio told me to stop training. Another left me on read after I sent him my MRI scans. It took me years to see what all 12 had in common: every single one worked on the place where the pain showed up. The tight spots got stretched, the weak spots got strengthened and the sore spots got released. Cool, it worked, for a day or two - those muscles genuinely were tight and sore. Then the pain came back, because whatever made them tight was still running every time I trained. That "whatever" lives in the movements you already do. If the deep muscles that hold your spine stopped doing their share years ago, your lower back covers for them in every rep all day, every day. The next thing you try lands on top of the same pattern and wears off exactly like everything before it did. So the useful question was never "what should I add?" It's "what is my body doing in the movements I already make?" Here's how you can check it this week: pick one exercise from your training and do it at half speed. Slow enough that you can feel what's actually happening. A foot you can't feel the floor through. Ribs that flare the moment you push. A pelvis that moves when it should hold still. Speed hides all of it - slow it down and the pattern has nowhere to go. (If you're on the Back Pain Protocol, you're already doing it hehe) Comment what you noticed - which movement fell apart or what you couldn't feel at all. That's usually the pattern pointing at itself. P.S. I filmed myself running this exact check across five movements - standing, deep core, bending forward, hip extension, rotation - if you want to train along… linked below

So many new faces here I genuinely can't keep up! So just wanted to welcome all of you new people!! And because there are so many of you now, I decided to share something I don't usually put outside my 1:1 work. It's a 45 minute training: how to read your own body and decide what to do today, so pain stops limiting what you can do. Inside it: - Why pain is never one thing and what actually feeds it - The loop most people are stuck in and why treating one point on it never works - The four things I check before deciding what to do with my own body on any given day - My own real week walked through as an example, including the parts I got wrong - The questions to ask when pain shows up, instead of "what's wrong with my back" Fair warning: it goes deep. It'll be most useful if you've spent some time with me already and know how I think, because it's the layer underneath everything in our community. But if you're new - watch it anyway. It'll change how you use everything else in here, including the Back Pain Protocol. Do the self-assessment at the end on your own week. Then post what surprised you below :) And if you'd like to take this further, book a free consultation call with me here: CLICK HERE (one thing so you know what you're booking: it is not a diagnosis, an assessment, or a "tips" call. It's a conversation about whether working with me 1:1 is the right fit for you). Have fun and maybe speak soon!

I was just wondering if anyone else dealing with physical issues has really struggled with the mental side of it all? I know Ania added a great post about being addicted to pain but was wondering how other people deal with it, I know it consumes me way to much even when I'm feeling good I feel like I'm living in fear constantly waiting for it to return. I've started looking into trying to control my nervous system better as I feel this is often the trigger. I'd be very interested if anyone has experienced this and any tips on getting on top of it?