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Chris Fletcher

@chrisfletchercoaching

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A lifelong mover, coach, teacher and student of the human body. Life’s taught me that strength is different from being fitter, faster or stronger.

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Up to 60% of the adult human body is water. Look closer at the tissue that drives your movement: the brain is 73% water, and your muscles are a staggering 79% fluid.

Water is the absolute source, and the sauce, of life.

Lately, I’ve been diving into the work of Viktor Schauberger, a brilliant 20th-century Austrian scientist and author of ‘The Water Wizard’. He stated a fundamental truth: “Everything flows, floats and moves. There is no state of equilibrium - there is no state of rest.”
Schauberger showed the poor choices mankind has made with water. In nature, water loops, rolls, and naturally meanders in spirals to maintain its life force. But when modern engineering forces it into straight, rigid pipes, it strips away its sparkle. Trapped water dies.

As a movement coach, I see the exact same thing happening in commercial gym culture every day.

We take a living, fluid human ecosystem and force it into “pipes.” We lay on flat benches, sit on fixed machines, and lift weights in strict, linear boxes. We eliminate the natural twists our joints crave, treating our bodies like static machines built for rest.

But your anatomy is not a collection of straight pipes. It is a brilliant web of tissue acting like rivers and tributaries, transporting what you need and flushing out what you don’t.

When you only train linearly, your physical sparkle dies. You become stiff, rigid, and prone to injury because your fluid tissue is starved of multi-planar movement.

My philosophy is different. I encourage people to flow, spiral, and meander. We move through rotational reaches, cross-lateral gaits, and dynamic 3D flows. It’s time to un-pipe your movement, regain your natural fluidity, and protect your joints.

Stop training like a machine trapped in a pipe. Embrace the law of nature: everything flows.

Does your current routine feel like a flowing river, or are you trapped in a rigid pipe? Get in touch and let me know.

#MovementPhilosophy #ViktorSchauberger #FascialFlow #AnatomyTrains #FluidBody FunctionalMobility 3DMovement HolisticFitness BodyweightFlow MovementLongevity TheWaterWizard by @chrisfletchercoaching

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18 days ago

At 68, this is the one habit that kept me from breaking.

My creativity just wasn’t there this morning. So I looked back and found a video from a year ago. And I realised, I am still doing the exact same thing.

Consistency isn’t cool, it’s a choice to be made.

Tragic loss; hit by a fraud; a severe fall, the pain over the decades diminished my spirit and my strength faded. Then cancer took my second wife. My daughters began a heavy journey through grief.

Through all the wreckage, I kept training. A simple reverse lunge in 2012 showed me exactly how much my body had lost and therefore, could regain.

Bodyweight movement became my medicine. Not just for muscle, but for balance, confidence and survival.

At 68 years old, my daily practice isn’t a fitness trend. It is healing. It is resilience. It is living with purpose.

One year later, this reel sees me still showing up - every day.

Are you rebuilding strength for the life you want to live?

#lifelessons #consistency #resilience #movement #strength by @chrisfletchercoaching

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2 months ago

Watching the swans this morning got me thinking.

Mum and Dad leading the way, six cygnets in close, moving together, knowing where they needed to be.

How often do I convince myself that faster is better. Nature doesn’t seem to work like that. Everything has its own rhythm.

Maybe it’s about finding a pace that lets you keep going…and actually enjoy the journey.

#nature #swans #cygnets #river #calm by @chrisfletchercoaching

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3 months ago

Cricket is governed by Laws, not rules.

It’s a sport of deep discipline, rotation, and managing complex, multi-planar forces from the ground up. Playing and coaching professionally for a decade across England, New Zealand, South Africa, and The Netherlands entirely shaped how I view fitness and movement today.

As someone who is still navigating my own physical rebuilding process, I know that our bodies aren’t linear machines—they run on foundational mechanical laws.

If you break those laws of physics and movement by loading a misaligned joint, your knees, lower back, and shoulders eventually pay the price. But if you respect them, you build a body that flows and doesn’t break under real-world pressure.

Whether you play racket sports, golf, or just want to maintain resilience in adulthood, my coaching focuses on these exact mechanics.

If you want to know how your body is handling these physical laws, my in-person 21-Day RESET includes a full slow-motion video movement screening.

Comment RESET below to check availability. by @chrisfletchercoaching

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3 days ago

by @chrisfletchercoaching

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7 days ago

It’s a cycle so many of us know all too well.

We feel motivated; start a new routine; push ourselves hard for a week. Then an old niggle flares up, stiffness takes over, and we are forced to bring everything to a sudden halt.

We wait a couple of weeks to ‘mend’, start over, and repeat the loop.

It’s a real pain, in more ways than one. The issue isn’t willpower. It’s just that standard fitness programmes don’t show us how to adapt our movements to our unique structure. We get stuck trying to force a round peg into a square hole.

I’ve got the stop-start loop t-shirt! So I’ve designed a 21-Day RESET & RECONNECT Programme for people in and around the local area of Shoreham-by-Sea.

It’s a private 1-1 coaching framework built to assess your current movement baseline via slow-motion video, decompress your joints, and give you a realistic roadmap to move with less hesitation.

I am launching it over the next month or two, capped at a handful of places to ensure a deep 1-1 focus.

Want to break the loop and move like yourself again? Comment RESET below or send me a DM, and we can secure your spot.

Cheers for now, Chris

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#shorehambysea #westsussexfitness #southwick #shoreham #steyning by @chrisfletchercoaching

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10 days ago

We aren’t starting our fitness journeys from scratch. We bring years of movement history, previous sports, and real knowledge of what it feels like to move well to the table.

So why do most modern fitness programmes treat us like we’ve never stepped onto a pitch or a track before?

We don’t need to abandon our physical goals; we just need to learn how to adjust our execution.

As we look to rebuild our consistency, which of those three areas on the last slide strikes a chord with you?

Message 1, 2, or 3 below and let’s see where we stand together. by @chrisfletchercoaching

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13 days ago

September 11th, 1976. The start of a new life for me thanks to Tony Buss, the Sussex CCC manager, who saw potential in me as a cricketer. While my playing career was curtailed through injury, I’ve been able to pass on my love of the game, through a half-century of coaching.

Thank you to all those who gave me a chance. It’s been an amazing time. 🏏 by @chrisfletchercoaching

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a month ago

We all remember what our body used to do!

We trained, played sport, ran, cycled, or took on physical challenges without a second thought. Our body was something we trusted, not something we managed.

Then life happened. An old injury, a few years away, or general stiffness changed the equation. So now, when we think about breaking a sweat, we can hesitate. We feel strong in some ways, but less mobile, balanced, or adaptable than we used to be.

I’m not here to give you an answer (just yet) or a complex new exercise.

But to ask, if you could snap your fingers and return to one physical activity or sport you used to love without any stiffness or hesitation, what would it be?

Write it in the comments and let’s see what we’re trying to rebuild here.

#FunctionalFitness #MoveLikeYourselfAgain #CricketLife #ActiveAdults #RebuildConfidence

Movement Coach
Shoreham-by-Sea by @chrisfletchercoaching

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17 days ago

Fitness isn’t just about how much weight you can lift in a straight, fixed line; it is about how you can control, stabilize, and explode through your own body weight across multiple dimensions of movement.

Training with your own body weight forces your muscles, joints, and deep fascial lines to work as a unified system, building spatial awareness, reflexive core power, and resilient joints.

By mastering your own leverage, you can build a lean, athletic, physique that is coordinated, and ready for real-world movement.

Thanks again to Dr Michael Moseley for the inspiration of his JUST ONE thing.

#justonething #bodyweigthtraining #miketysonpushups #coordination #naturalmovement by @chrisfletchercoaching

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21 days ago

JUST ONE: The Grand Finale on September 27.

We started this journey with the Magnificent Seven, and now we strip it all the way down to JUST ONE.

Before I break down this ultimate movement, I want to share where the seed for this concept was sown. For years on BBC Radio 4, the late Dr Michael Mosley ran an incredible series where he shared ‘just one thing’ we could all do to enhance our lives. Whether it was standing on one leg while brushing our teeth or taking up a strength class. His simple, unmissable hacks changed the health habits of a nation.

While I don’t claim to be in his league, his “just one thing” philosophy deeply inspired my approach to training.

You don’t need a complicated 20-exercise routine. Sometimes, you just need one highly intentional, incredibly effective movement done right.

If you could only pick one bodyweight exercise to bulletproof your entire body, the legendary Mike Tyson push-up, is the one!

What is the “just one thing” you are going to focus on to upgrade your health today? Let me know…

#JustOneThing #MichaelMosley #MikeTysonPushUp #FunctionalFitness Calisthenics FullBodyWorkout PushUpProgression CoreStrength ShoulderMobility FitnessSeries by @chrisfletchercoaching

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22 days ago

Day 2 of the Dynamic Duo and we are taking the upper body and core mechanics from the Terrific Three and turning up the dynamic intensity.

This sequence builds anterior core, and shoulder endurance, plus explosive hip extension.

1️⃣ Inchworm Push-Up: Core control from standing to horizontal pressing.
2️⃣ Runner’s Lunge Complex: Opens up the hips under tension before a deep chest-to-floor press.
3️⃣ Fall-In Donkey Kick: Eccentric control meets explosive glute power. Fall forward, catch your weight safely, then drive that heel to the sky.

21 Reps of each sequence
Repeat for 3 total rounds

That completes the Dynamic Duo series. Which day was your favourite, Day 1 Speed or Day 2 Strength?

#CoreStrength #PushUpChallenge #Inchworm #GlutePower #FunctionalFitness BodyweightWorkout Calisthenics DynamicDuo by @chrisfletchercoaching

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23 days ago