Terrence Thomas Physical Excellence Coaching

There was a neurologist in Czechoslovakia who mapped exactly where your body was going to break down. Before you ever felt the pain.👇🏾
His name was Dr. Vladimir Janda.

And the patterns he identified in the 1970s and 80s explain why your neck hurts, your lower back hurts, and your hips are locked —

even though you have been to physical therapy and nothing has stuck.

He called them the Crossed Syndromes.

Upper Crossed Syndrome — the head pulls forward, the chest collapses,
the shoulders round. The deep neck flexors and lower traps switch off.

The upper traps and pec minor take over. The result is compression, pain, and a posture that ages you faster than your years.

Lower Crossed Syndrome — the hip flexors tighten, the lumbar spine hyperextends, the glutes and deep abdominals stop firing. The pelvis
tilts forward.

The lower back takes the load it was never designed
to carry alone.

Here is what Janda understood that most practitioners still miss.

The tight muscle is not the problem.

The inhibited muscle on the other side of the joint is the problem.

Stretching the tight side without activating the inhibited side is why most people get temporary relief and then the pain comes back.

I built the Three Amigos assessment framework on Janda’s foundation.

Head. Rib cage. Pelvis.

Three structures. Three patterns. One interconnected system.

When you know which pattern is dominant —
you know exactly where to begin.

Text “POSTURE” in the comments and I’ll send you access to my free 3 amigos posture assessment.

Shout out to for bringing on a physician who is actually saying something worth hearing.

Here is what most people missed — he covered all four pillars of the Maximum Vitality framework without even realizing it.

Pillar 1 — Physical Structure: Waist circumference should be half your height. That is the metabolic health benchmark.

Pillar 2 — Organ Health: Normalizing the dad bod is not just an aesthetic issue. A distended abdomen means your organs are under chronic mechanical stress.

Pillar 3 — Hormone Optimization: Poorly controlled type two diabetes costs you 100 days of life for every single day it goes unmanaged. Let that land.

Pillar 4 — Lifestyle and Stress: Food packaging and advertising are engineering your decisions. That is a lifestyle medicine conversation.

On the sugar discussion — he is right directionally. But here is the deeper truth.

Not all sugar is created equal. And the negative impact is person dependent.

Your metabolic type, your timing, your hormonal environment — all of it determines your individual tolerance.

The general recommendations he shared will help the majority of people. But if you want precision, you need to understand your own metabolic fingerprint.

Your body will never lie to you. Learn to listen to it.

Follow for high performance health content built specifically for men who are done with average. 👆🏾

Sir... that is the most committed ab workout I have ever seen in my life.

This man said forget the gym. Forget the diet. Forget the hormones.

I got a razor and twenty minutes.

The dedication? Unmatched.

The results? Let’s talk.

Because here is what actually sculpts abs on a man over 40:

It is not crunches. It is not cardio. And it is definitely not a Gillette.

Your hormones have to be optimized first. Low testosterone means high cortisol. High cortisol means stubborn belly fat that will not move no matter what you do.

Your organ health matters. A congested gut, overworked liver, and inflamed adrenals will keep that belly holding on like its life depends on it.

And your deep core has to fire. Not sit-ups. Not crunches. Diaphragmatic breathing, pelvic floor activation, and multifidi engagement — when the inner unit works, the waist tightens from the inside out.

That is the difference between a man over 40 who looks carved — and a man who shows up to the pool with a razor and a prayer.

The body you want is absolutely available to you.

But you have to work with your biology. Not around it.

Follow for high performance health content built specifically for men. 👆