Bad fat is primarily located within 3 areas, being subcutaneous fat, orbital fat and fat soluble vitamins.

These bad fat areas if left unchecked give rise to a multitude of physiological complications within our bodies and as such its advisable to make adjustments when necessary, by way of a healthy diet, regular exercise and visits to your GP, Personal Trainer, Dietician and or Endocrinologist.

Part 3 of 3 to follow next week.

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To be clear, we are made from cells, of which fat plays a major part in our body's ability to develop and sustain homeostasis. within constantly changing internal / external environments.

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The current relationship climate in the western world is increasingly fragile to say the least, with a growing culture of conveyor belt dating and in many cases, a borderline hop on hop off marriage culture, culminating in millions of divorces .

With this in mind, we should make physical health even more of a priority, by way of exercise, nutrition, sleep and active rest.

Should you be unfortunate enough to experience a relationship break up or, worst case scenario, a divorce, you will undoubtedly face a range of mental, physical and emotional challenges, of which not only take their toll on your physical wellbeing, but also can have a detrimental effect on future relationships, from early stage dating, to exclusivity with your significant other.

Now, let's factor in poor physical health, from obesity to low standards of personal hygiene and you are far more likely to experience prolonged periods of mental and or physical illness.

Often men and women, will literally overnight attempt to 'reinvent' themselves, with quick fix weight loss fads, from pharmaceutical intervention to joining gyms, with a mindset of 'this is the new me' or a 'watch our dating world....here i come' mantra, as we visualize ourselves getting in shape for the next 'special one'.

This is often short lived, due to the person in question's history of unhealthy habits and poor self awareness, relating to bodyweight, body composition and indifference to staying fit and healthy, whilst in a relationship.

When you enter the gladiatorial arena of either online dating, or in person meetings, its advisable you have already taken stock and subsequent actions to improve your health and image, as the opposite sex, will of course use their primary sense, being the eye test, during initial stages of relationships....ie day one.

As a professional personal trainer to men and women for the past 18 years, I've lost count how many occasions I've heard or witnessed the sudden break up of once secure relationships, so with that statistic, it's no wonder we are scurrying out to look for the latest discounted gym membership or posting online pictures of our new found running hobby.

My advice, should you choose to accept it, is to get ahead of the curve and stay fit and healthy, whilst you're lucky enough to have a 'other half', first and foremost to maintain self respect and keep the attraction going and secondly to prepare yourself for an unwanted break up and the trials and tribulations to follow.

Good luck and make your body your passion, not the next unsuspecting 'lucky one'.

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Paul joins me to discuss all things VO2 Max and resting calorie measurement (RMR) testing.

We take a look at the science behind his education and subsequent professional services to both elite athletes and the general population, looking to understand what's going on inside our bodies.

Paul delves deep into when, why and how he transformed his health, physique and performance, culminating in competing in IRONMAN triathlons.

My thanks goes to Paul for joining me and I wish him all the best with his career and future endeavors.

VO2 max, or maximal oxygen consumption, is the maximum rate of oxygen your body can transport and utilize during intense, incremental exercise. It is the premier indicator of cardiovascular fitness and aerobic endurance, measuring how efficiently your heart, lungs, and muscles work together to produce energy.

RMR most commonly stands for Resting Metabolic Rate, which is the total number of calories your body burns at rest to maintain basic bodily functions like breathing and circulation. It is often used to personalize weight loss plans or assess metabolism. 

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Add to this a lifelong exercise routine and good nutrition and you will effectively be engineering your own private health insurance policy.

Doing this leads to increasing your quality of life and decreasing the possibility of poor physical and mental health, which left unchecked will almost certainly speed up the dreaded call to your health insurance provider.

Often health insurance providers find loopholes or micro print T&Cs to reduce the expected pay out, or in some cases not pay out anything, with ambiguous emails explaining why you don't qualify for any form of renumeration.

The best you can hope for given the fact that these providers are in the business of collecting money from you and not giving it back, is paying an excess sum upfront, when making a claim, followed by a lower payout than expected.

So...what to do. Consider saving the monthly figure yourself in a separate easy access bank account, which could be used to pay for private medical attention, without the stress and uncertainty of applying for insurance policy pay outs.

Here's an equation based on current 2026 policy figures.

Aged 50, a monthly payment is approximately £92, or £1104 annually, or £11,040 over 10 years. Factor in increased amounts demanded by your health insurance provider every year or two and you are now looking at enough money to invest in a personal trainer, physical therapist and or a dietician.

This alternative way of insuring yourself can be far more beneficial, as you will be educated in personal self care, by way of weight management, musculoskeletal strength, cardiovascular fitness and mobility / flexibility. These are elements of physical health you can enjoy into your 80s or even 90s, given a regular exercise habit and adequate nutrition.

Something to think about folks?

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Sarah shares how, why and when she started running, from personal family tragedy and alcohol issues, to physical and emotional challenges.

Her honest and open discussion is entertaining and at at times possibly even a cautionary account of how to balance exercise with work, rest and family priorities., all of which culminated in finally securing an entry to the 2026 London Marathon.

We also get to here about her passion for pictures, leading to an award winning profession in photography, covering real estate, pets, weddings and events.

Sarah has over fifteen years of photography experience, in the newspaper industry and now licensed to fly drones to capture incredible pictures of properties for sale or commercial buildings.

My thanks goes out to Sarah for joining me on the podcast and I wish her all the best with her Marathon event and photography services.

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During client personal training consultations and subsequent one to one exercise programming, we cover the clients habits from alcohol consumption and excess calories, to sedentary lifestyles and pharmaceutical dependency.

If you can identify which long term bad habits are halting your progression to a healthier body, its now easier to achieve both short and long term goals, as you have essentially decluttered your mind, body, workplace or home from the offending articles and influences.

Think of it like selling your home....we declutter, clean and finally present it to perspective buyers, in the hope of achieving the best sale price possible.

Now think of it in a body composition sense, we decide to get fit and healthy, then we empty our kitchen of processed foods and fat / sugar laden snacks, then we work on our physiological presentation.

Remember, a long term (chronic) habit has taken a long time to develop, of which its highly likely to take months, if not years to completely stop and never return to.

This is part 1 of 3 episodes I'll be delivering on the subject of habits, so stay tuned for 2 more to come soon.

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Let's consider the following statistics, regarding Netflix subscribers.

The current average UK subscription costs £9.50 per month, equating to £114 per year. Given the average unbroken subscription time of 4 years, this stands at £455 minimum, rising higher as the costs will inevitably increase.

Now, the average watch time sits at 1.5 hours per day, equating to 546 hours per year.

This is separate from additional sedentary time spent watching other streaming channels, of which often households are locked in to at least one more (Amazon, Disney, Sky, HBO, Paramount, HULU) to name a few.

Consider the calories consumed whilst binge watching Netflix and you have a slow but guaranteed health decline, by way of excess weight gain, increased body fat levels, increased visceral fat, decreased muscle mass, decreased skeletal strength poor posture, poor eyesight and low levels of natural serotonin.

If we invested the lost time and money to Netflix and spent it exercising, sleeping well, learning new healthy cooking skills and enjoying the great outdoors, we would become healthier, fitter, stronger and possibly 'happier'.

What's not to like? Well Netflix is far easier to start and become addicted to, as the company spends millions on tracking our watching habits and therefore gives us more of what the algorithms suggest.

Starting to walk everyday, swim, lift weights, cook healthy meals and go to bed earlier is far more daunting than the 60 seconds it takes to download Netflix and subsequently there is the instant gratification of watching a 24 hour supply of tv, compared to the time served, long process of losing excess weight and improving our diets.

My advice as a professional personal trainer is to take some time out from watching tv subscriptions and do what it takes to get yourself fit and healthy.....THEN, when you have achieved your goals, perhaps go back and enjoy a Saturday night movie with your loved ones.

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A unit of alcohol is classed under the following ratings, of which can vary in different parts of the world.

8mg / 10ml of ETHANOL (half a pint of beer or lager) or (25ml of vodka, whisky, gin) or (50ml of wine, port, sherry).

Consumption of alcohol is widely known to be detrimental to your physical, mental and emotional health. An alarmingly high percentage of the UK population drink alcohol, in not only social events, but also at home and or the workplace.

Both sedentary and active people alike drink alcohol as either a mild relaxant or even to give an ill advised anti depressant effect. However, it's actually a depressant, of which leads to acute, then eventually chronic dependency, as our mind and body crave the initial buzz, followed by the temporary high, then obligatory comedown the next morning.

Our vital organs are sent into a physiological panic, as the alcohol enters our bloodstream, with a varied time scale before the effects actually take place on our brain. It can take up to one hour for a single unit to have its full effect on our cognitive skills, heart rate and digestion, of which usually we have had more units within this time frame, compounding the long term effects to come.

In this episode, I list signs you may have alcohol dependency, so please take some time to consider if any of the warning signs resonate with you?

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We are only seven weeks into the new year and subsequently some are still contemplating making changes to their diets / eating habits.

Nutrition is a vast subject, of which would take a multitude of episodes to barely scratch the surface. With this in mind, as a personal trainer, I often suggest clients keep their weight loss or body fat reduction plans simple, when it comes to the early stages of nutrition changes.

It's tempting for new clients to over analyze their weekly food shop, with the influx of internet trends and social media marketing of the next 'superfood' or 'magic formula supplement'.

My advice is to avoid overthinking and make a relatively small list of foods to buy and consume on a consistent basis, at least until you have made inroads into weight management.

Factoring in your preferences for taste or any allergies, its way easier to maintain a healthy diet, given less options, rather than too many to chose from, which can lead to stagnation and even resorting back to poor choices.

As you become disciplined with your nutrition, its okay to add a cheat meal or dine out once a month to enjoy eating, as you now course correct instantly and continue with your basic calorie consumption.

Regarding supplementation, always ensure your actual food intake habits are dialed in before purchasing exotic sounding drinks, pills, tablets and potions, promising to make you look and perform better.

Money is often wasted on supplements, as its far more exciting or time saving, than food shopping and preparation, given our hectic lifestyles and schedules.

Take into account, you are still relatively new to a healthy diet and subsequently your body may be slow to change, as we all respond differently, given our starting points (weight, height, shape, sex, professions and sleep habits).

Supplements can be addressed at a later stage, as you'll now be more aware of your physiology, through basic, safe and consistency in the kitchen.

Should you give in to temptation and load up on supplements too early into your new healthy diet, it can create confusion as to what makes the most changes and perhaps lead you down the path of searching for your next fix of fat loss pills or slimming wonder drinks.

Make a list, add your tuna and bananas and get to it. Trust me you'll develop a healthy relationship with food, rather than becoming obsessed over too many choices.

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Our temperament and or emotional states are subject to a barrage of factors, which in laymen's terms can be extrinsic or intrinsic, meaning external or internal.

From our relationships with people and where we live, to our personal self care, by way of sleep, nutrition and exercise, achieving levels of calm can for some come easy and others, not so much.

Upon visiting four countries in Asia, South Korea, Nepal, Japan and China I saw how the use of candles of all description, are implemented into daily rituals, for holistic purpose. I myself enjoy the calming effect and smell of candles, in the home, allowing for a sensation of nervous system balance.

With the advent of technology devices, increased working hours, ultra processed foods and physical inactivity, we are constantly putting our nervous system under pressure, which in turn can lead to a sense of anxiety or unease.

Regular strength training and cardiovascular exercise are some of the best antidotes to stress induced states, as increased blood flow and oxygen uptake help to trigger our parasympathetic nervous system, post workouts.

Coupled with quality nutrition, by way of whole foods, low sugar intake and hydration, our ability to control our nerves, emotions and even behavior is improved.

We can add extrinsic solutions to help us calm down, through relaxing music, plants, a decluttered home / work environment, regulated ambient temperatures and even color pallets.

Finally.....last but by all means not least, sexual intercourse or intimacy is a sure fire way to destress and calm ourselves down, so get to it folks and thank me later.

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Throughout our fitness journeys we are predisposed to a multitude of ailments, through poor technique in the gym, contact sports, overtraining, inadequate nutrition, sleep deprivation and even poor genetics.

Coupled with respiratory illness, musculoskeletal disfunction, hereditary disease and self abuse, by way of alcohol consumption or narcotic dependency, we are bombarded with unwanted aches, pains and symptoms, which left unchecked can give rise to chronic fatigue syndrome, when also playing sports or fitness training.

But....all is not lost, as there is usually an alternative route or approach to continuing with your training.

Example - You have tennis or golfers elbow, with long term moderate pain to acute severe pain, whereby it's easy to concede and stop exercising, thinking the rest will speed up recovery. Now you're in a rut of exercise avoidance and possibly gaining weight / body fat, as you continue to consume your normal calorific intake, whilst missing workouts.

Solution - Train your legs, abdominals and lungs, with running, swimming, walking, hiking. You can also still hit the gym, allowing for neutral grip during pulling movements for back are rear shoulder strength exercises.

Try using lighter weights with higher repetitions instead, until your elbow / forearm pain is reduced by at least 75%, with time and remedial treatments.

Should you fall victim to cold or flu, my advice is light exercise and complete bed rest respectively.

Chronic Fatigue Syndrome is not to be taken lightly, as it can take months to fully recover, with not only musculoskeletal issues, but also jeopardized immune and or nervous systems.

Look for early warning signs, such as erratic sleep, over eating, under eating, emotional imbalance, lowered libido (sex drive), poor decision making and of course poor results in the gym or sports field.

Take five to seven days off from weight training every eight weeks, but still continue with short walks, quality sleep and nutrition.

Go back to training feeling more refreshed and possibly less strain on your muscles, ligaments and tendons.

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Our aesthetics are there for all to see, of which people use their eyes and brain to make a decision instantly, often without too much time and thought.

From new born babies and toddlers to teenagers and fully grown adults, we are constantly judged by our appearance, prior to our personality. This is a human reaction, which essentially is in place to give us feedback.

The age old saying of 'beauty is in the eye of the beholder' may come in handy when it suits us, however if this is always the case, men and women would actively seek out, date, marry and start families with physically unattractive opposites.

Unhealthy, overweight men are by definition, not first in the pecking order when it comes to being selected for fatherhood, as evolution has given women the ability to make an instant decision, for mate selection and subsequently, procreation.

In the workplace, we do our best to make an effort at job interviews, from wearing a suit and tie to cutting our hair, as we want to make an impression during the recruitment phase, Women might take extra care with cosmetics and men will ordinarily double check our shoes are clean.

These examples are repeated throughout our lives, of which we learn what to improve on, based on the reaction of others in the dating and employment world respectively.

Exercise is crucial in improving or maintaining a physically pleasing physique. Our posture, bodyweight and facial structure all benefit from regular strength based and cardiovascular workouts.

Blood circulation can give us a more fresh and healthy pallor. Increased muscle tone improves our posture and gait.

Now factor in a reduced waistline, in both men and women, which after facial structure, is according to studies is a instant giveaway in mate selection.

Quality sleep and nutrition are essential in our battle to maintain good looks, so it might be time to take stock of your diet and bedtime habits.

What do you think about this subject?

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Our legs are the largest and longest limbs on our body and subsequently require regular physical stimulation, by way of strength training, daily function and remedial attention.

Consisting of large muscle groups, namely the quadriceps, hamstrings, calves and glutes, our legs are responsible for keeping us upright, balanced and mobile, exclusive of the core muscle groups.

They make up at least 50% of our entire body mass, with not only muscles, but bones, ligaments, tendons and fluids, of which 'fun fact' we have two legs....

When starting out in your exercise journey, it's important to factor in varied, safe and effective leg strengthening movements, comprising of both bi-lateral and uni-lateral exercises.

Squats, deadlifts, lunges, hip raises and calve presses are ordinarily the staple strength sets required to make noticeable changes to your physique and in certain instances, performance in sports.

Bodyweight movements can be an ideal starting point, for beginners, with technique paramount, prior to progressing onto free weights and or machines.

Simple plans, such as bodyweight squats, lunges, hip raises, box step ups, stationary bike and hill / incline treadmill walking are great introductions to stimulating your legs and lungs respectively.

Start out with 2 to 3 bodyweight leg workouts per week, for approximately 4 weeks running, progressing onto adding light free weights for mild to moderate overload, for weeks 5 to 8.

Try muti directional planes of movement, such as lateral and reverse to assist in improving your balance and cognitive skills. TRX SUSPENSION TRAINING is a great fitness aid for multi directional strength sessions, without excess strain on your nervous system, normally associated with barbell squats, deadlifts etc.

Your muscles will give you feedback in the early stages, with mild to moderate soreness and tightness, often experienced in the glutes and hamstrings, so ensure you add both dynamic stretches in your warm up and static stretching post workout.

Static stretches can be done the following day, if you're stuck for time in strength workouts. Aim for 2 sets of 15 to 30 second holds and ensure you breath slowly and purposefully to allow your nervous system to govern the range of movement / intensity of the stretch mechanism.

Consume adequate amounts of protein and increase your water intake to speed up recovery and keep your joints lubricated.

Within 8 to 12 weeks, your legs should start to take on a better appearance, with more lean and shapely glutes, hamstrings, quadriceps and calves. Additionally your abdominal region will be stronger and in some cases look flatter, depending on your starting bodyweight, fat levels, genetics and nutritional adherence.

Right....its time to start training your lower body and reap the rewards in the short term, but more importantly the long term gains as we age.

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The steps listed here might not be the most obvious, however as a professional personal trainer I've learned a few genuine hacks to help build good, healthy habits and equally important, slowly rid yourself of bad habits.

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As a professional in the health industry, we are both qualified and obligated to provide, structure, advice, programs and at times, empathy and or sympathy.

Personal Training is a full time profession, weather we work from a private premises, health club, leisure center or home.

We are constantly thinking of ways to ensure clients stay on track with their health and fitness, by way of reading articles, practicing various aspects of physical fitness, attending workshops and seminars and learning from our clients.

We can refer clients to other health care professionals, such as GPs, Physiotherapists, Surgeons, Dieticians, Chiropractors and Remedial Therapists, to ensure he or she receives the appropriate diagnosis and treatments respectively.

The most common request from new clients, during the consultation is weight management and or body fat reduction, of which subsequently can be a mid to long term relationship, depending on a range of factors, from the amount of weight to lose and developing a healthy, educated mindset, to learning fitness techniques and nutritional adherence.

A client can start or stop their training appointments whenever they choose to, with of course an open door to return to training, as and when required.

When embarking on your Personal Training journey, the client should be made aware he or she has an obligation to attend their booked and paid for appointment with the trainer and do their upmost to avoid cancellations or no shows, which can lead to a break down in the professional relationship and at times even a no return policy ensuing.

Whilst this is seldom the case, its always good to clarify expectations at the start and therefore reap the rewards of your fitness goals.

So, with this in mind, it's time you made the decision and investment into your health and wellbeing for year ahead.

Good luck and feel free to subscribe to my channel for more future content.

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It's January and once again and we're faced with the post Christmas blues, from returning to work and dealing with stress, to stepping on the bathroom scales or detoxing our bodies from festive excess.

As a professional Personal Trainer, I'm often asked what's the best way to start the new year, regarding fitness.....find out here what I suggest.

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Check out my five easy tips, to help maintain your health and fitness during the festive holidays.

Some you may already have in the bag, so to speak, however you can always try adding a simple and effective discipline to your pre existing routines.

Don't put off 'getting fit and healthy' until the new year....we still have 2 weeks to go folks.

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We discuss her specialist services within the health and wellness sector, providing regeneration therapy, by way of using cold atmospheric plasma (CAP).

What is Cold Atmospheric Plasma (CAP)?

Plasma, the fourth state of matter, is an ionised gas composed of charged particles. Cold Atmospheric Plasma (CAP) operates at room temperature and is known for its antibacterial, antifungal, and antiviral properties. It promotes tissue regeneration, contributing to a healthier body environment.

Based in Lincoln UK, WellGen is available to a multitude of clients / users and as such we are fortunate enough to host Vanda on this podcast, where I do my best to delve into the benefits and applications of the human regeneration jet technology provided.

I'd like to thank Vandana for her valuable insights and wish both her and all involved at WellGen the best for 2026 and beyond.

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Marc is currently working with wide range of men, in personal training, of which aged 50 and over are increasing.

We cover a multitude of topics, from weight loss jabs and rehabilitation to the phycology of gauging what's right or wrong for an individual client.

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It's November now, with approximately 6 weeks until the new year, which gives you more than adequate time to start exercising now.

Coupled with an immediate change to your nutrition and sleeping habits can pay noticeable dividends by December 31st.

5 to 6 weeks of abstinence from processed foods, alcohol, sugary drinks, smoking, vaping and zero exercise is a doable time frame to start your new year with a healthier body composition, better cardiovascular output and posture.

Start now folks and get ahead of the curve, by walking everyday, lifting weights, swimming, cycling, yoga or pilates.

Any of the above exercise suggestions will get you feeling good or even great for the festive week and new years eve.

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Steve kindly shares his stories from managing a high street bank to working with clients, providing financial solutions and funding.

I first met Steve at a local monthly morning business club, where he requested a personal training consultation with me, eventually leading to a weekly private one to one appointment for excess weight / body fat reduction.

We have already achieved a weight loss of eighteen pounds and counting, alongside increased strength, mobility and flexibility.

As a keen golfer, Steve's new and improved health statistics have complimented his game, with better musculoskeletal strength and core stability.

A serious health scare (mini stroke) was the catalyst for his life changing decisions, of which I am grateful to be part of the journey.

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As before, if any resonate with you, or someone you know, it might help to address the particular sign and discuss it with your physician or therapist of choice. Always seek a professional opinion prior to taking steps to reduce or eventually stop the issue concerned.

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The five I've chosen are likely not the first things that spring to mind for those listening here, but please take into account, as a professional personal trainer, I see and hear of the five listed on a regular basis.

Should you experience one or more of the signs, my suggestion is to address the issue sooner rather than later and hopefully rectify the issue in question.

Good luck and stay healthy

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Whilst away I used the hotel gyms and swimming pools to maintain strength and cardiovascular fitness.

Targeting multi joint movements, from front squats and pull ups to reverse lunges and incline chest press, my workouts were kept short on time, approximately 45 minutes maximum, including warm up, ensuring I stayed focused and ready for the days out exploring China.

Whilst travelling it's essential to fuel my body with healthy calories, especially in the morning, allowing for constant energy throughout long, hot and active days. Breakfast consisted of three dishes, including oats, fruit, eggs, sweet potatoes, yoghurts and nuts/seeds,

During the day, as my friends and I were exploring, we had to agree on what to eat for lunch, which usually was a mix of Chinese home grown dishes, ranging from meats and vegetables to dim sum and rice.

Evening meals were similar to lunch, with the odd desert, as we were on a holiday after all.

As for alcohol, I had 1 beer in each of the three locations, which was essentially a treat, rather than the traditional English man abroad bingeing sessions.

Whilst in the mountainous region of Hunan, we walked up and down thousands of steps and embarked on a climbing excursion, requiring strength, flexibility, mobility and agility.

Finally I had three deep tissue massages to help recover from fatigue and repetitive strain to knees and feet. Add to this an impromptu visit to an ear doctor to have my ears cleaned out, as I experienced uncomfortable / painful ear compressions during one of the internal flights.

Upon the 15 hour non stop flight home, I walked the length of the plane at least four times, with regular joint movements and stretches, increasing blood flow and digestion.

That's it....my healthy travels to China in a nutshell, so remember to do likewise on your next overseas trip folks.

Healthy travel to all

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Back muscles are a complex group of tissues supporting the spine and enabling movement, categorized into extrinsic (superficial and intermediate) and intrinsic (deep) layers. Key extrinsic muscles like the trapezius and latissimus dorsi move the arms and scapulae, while the intrinsic muscles, such as the erector spinae, stabilize the vertebral column, control posture, and facilitate spinal movement.  

Essentially our back is the body's chassis and therefor must be kept in good working order, for both function and believe it or not - aesthetics.

Its primary movement is a pulling action, which we use for a multitude of actions, from moving small household objects and doors to furniture or free weights / resistance based machines.

A large number of in patients to GP surgeries, hospitals or private clinics have acute or chronic back pain, of which often could have been avoided or at the very least greatly reduced by way of quality strength, mobility and flexibility exercises.

Sedentary workers and predisposed are to back pain and poor posture, as days, weeks, months or years of sitting down take its toll on the spine and surrounding muscle groups, due to inactivity, leading to decreased blood circulation and atrophy (muscle wasting) in the glutes, hamstrings and entire musculature of the back and shoulders.

Avoiding this inevitable decline in posture, strength and functionality can be put into motion straight away, with a simple exercise plan at home, the local gym or a private personal trainer.

Within 4 weeks of commencing a structured and safe back strengthening program, you'll feel stronger and even look better as you stand taller, with your shoulders back and chin up.

Men can benefit from training the back as we develop a wider upper torso, or a 'V shaped look' as our lats, traps, rhomboids and erector spinae muscles grow in size and narrow towards the waist. This shape is physiologically proven to be healthier and more pleasing to the eye.

Look after your back folks...we only get one.

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During a recent routine visit to my GP, I sat in the waiting room for approximately fifteen minutes, whereby on two occasions I saw parents bringing their son's in.

Both boys were overweight with clearly visible excess fatty tissue on their upper torsos, namely the chest area / pectorals.

The build up of fat in their chest area, was so advanced, given their age (about 12 to 13 years) that even with t shirts on, it was unhealthy at worst and unsightly at best.

Hopefully the parents were taking them to the GP with this physiological issue in mind.

The correct term for this is condition is Gynecomastia an imbalance of the hormones estrogen and testosterone in men or boys, causing the appearance of female breast tissue in the chest.

To fix gynecomastia, lifestyle changes like exercise and diet may help, but the condition often requires medical intervention. Treatments include medication for hormonal imbalances, and for more persistent cases, surgical options like liposuction (to remove fat) or mastectomy (to remove glandular tissue) may be considered. 

Exercise or more specifically strength based movements, from bodyweight resistance to free weights are essential to assist with the fight against the dreaded 'man boobs' condition, which is currently on the increase.

Here's where PRESS UPS or PUSH UPS can help reduce the build up of excess fatty tissue here. Whilst this healthy intervention may not be 100% guaranteed to rid men's body's of Gynecomastia, it will certainly improve strength and aesthetics.

The best things about press ups, are they're free to do and take little to zero set up and instruction.

HOW TO START PRESS UPS -

Start with 2 to 3 sets of 10 to 15 repetitions, 3 times per week, ideally with only your hands and toes / balls of feet in contact with the floor. Should you find this too challenging to start with, try putting your knees on the floor, to help, effectively reducing the amount of weight / resistance, until you are strong enough to go back onto your feet.

Lower your torso by flexing elbows to 90 degrees, or if feeling strong enough, lower down until your chest touches the floor.

Exhale as you press back up to the starting position, maintaining a straight body from head to toe.

By week 2, aim for 3 sets of 12 to 20 reps, maintaining good form as always. Your chest, triceps, front shoulders, upper back and core strength will definitely be getting stronger already, as you will be experiencing rapid physiological adaptations, being that you are new to this superb strength based bodyweight exercise.

When you can competently complete 3 sets of 20 reps, try adding slow descent and fast ascents to restimulate the muscles involved.

Good luck and get to it......TODAY

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This week I myself visited IKEA'S Nottingham outlet to purchase their well known shelving units and witnessed a deluge of overweight to obese men between the ages of approximately 20 to 60 years of age.

As a professional Personal Trainer, my optics generally gauge the amount of excess bodyweight and or body fat a person is carrying, of which the current state of personal physical health among men in the UK is rapidly increasing to startling levels.

There may be a multitude of factors, as to why low barrier to entry shopping outlets are popular with unhealthy men, however in this particular discussion, I'll contribute my reasoning, that of a possible distraction from poor health and of course IKEA's carefully planned out structure of it's retail stores. The colorful grotto like sections make a welcome, short term alleviation, from the chronic discomfort and even painful acceptance of physiological disorders and or disease.

Consider this comparison....a smoker uses nicotine gum or patches in his quest for eventual cessation of guaranteed health decline, in the way of cancer, coronary heart disease and organ failure. A man addicted to alcohol consumption might turn to exercise or join a therapy group in his journey towards sobriety.

Both smoking and alcohol addictions are seriously damaging to men's quality of life and as such we take steps to undoing the aforementioned health implications, but obesity is considered by some a touchy or 'off limits' subject to broach with a friend, family member or work colleague, largely due to it's connection to low levels of emotional or academic intelligence.

This commonplace and socially awkward conversation can give rise to unchecked health readings, by way of avoiding GP visits, or good intention based enquiries from loved ones. Months can lead to years of borderline indifference to expanding waistlines and shortness of breath, to name but a few.

So, what we now have are swathes of 20 to 60 something year old's frequenting shopping retail parks in search of that colorful distraction from their inevitable decline in health.

A final word of encouragement from me gents...yes you should still from time to time indulge in a bit of retail therapy, only after you have invested in your physical and mental improvements first. Trust me, the new furniture or shiny new kitchen units will undoubtedly feel better with less unwanted body fat and a stronger, healthier heart.

Please feel free to share my musings with someone you think might benefit from any one of the catalogue of episodes.

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Dan initially embarked on a career in forensic science, prior to his interest and subsequent studies towards a qualification in nutrition science.

Find out how cream cakes are tested for nutritional values and how to gauge labels on processed foods.

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With today's multi billion pound industry in running shoes / sneakers, we have oodles of choice, when it comes to size, fit, cost and look.

Our feet and ankles are essentially our brakes and tyres and therefore we should take interest and precaution regarding our spending plans for fitness attire.

Listen to the full episode here and feel free to share this with someone you think might benefit from it.

We look at why, how and when I started this channel and what I've learned along the way, from creating content to the multi platform distribution of the finished product.

The easy part is content, the less easy part is the follow up editing and post production process, of which I enlisted a local Lincoln based marketing expert, Carrianne Dukes, of eComOne.

My thanks goes to the many guests who joined me for valuable insights into their health and fitness lives.

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With the rapidly increasing levels of broken family homes, through separation or divorce, we are now gripped in another health crisis to add to long existing ones.

In this instance, I look at the rising obesity rates among young men, raised in a mother only household and how to address and potentially avoid this health issue.

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Karen kindly accepted my invite to the channel, after initially connecting at a Lincoln UK wellbeing business sector meeting.

We delve into coaching services Karen delivers, both in person and online, from type 2 diabetes management and prevention to mental health improvements.

Karen studied Sport and Exercise Science, and also worked in workplace health, safety and wellbeing for fifteen years in London, prior to relocating to Lincoln, where her coaching business in based.

Find out how a Personal Trainer (that's me) and a health coach connect, in this insightful conversation.

I'd like to thank Karen for her time and wish her all the best with future endeavors.

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Age, genetics, diet, exercise, sleep, body shape, profession and social circles can all play a major part in our fight against the belly bulge.

Arguably, our abdominal region is one of the most difficult areas to decrease unwanted fat storage from.

Excessive consumption of carbohydrates, processed foods, alcohol and sugar laden drinks are a sure fire way to guarantee high levels of all over body fat and subsequently unhealthy levels of visceral fat surrounding our organs.

In this episode, I share my experiences with personal training clients and myself, in the on-going war against an unsightly mid section.

Find out the three most important steps and in which order to address them, to kick start flatter, stronger abs.

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Books, yes remember those things? As a professional in the health and wellness sector, I balance my life with a multitude of work and private / semi private interests, from the previously discussed exercise and nutrition disciplines (see episodes 93 and 94) to reading and travelling.

I'm currently approaching the end of a biography on George Lucas, the world renowned creator of the STAR WARS franchise, whom ten years ago relinquished his ownership of the rights to this incredibly profitable I.P.

Upon selling Lucas Film and all rights to films, streaming shows and merchandise to Disney for a reported 4.5 billion dollars, it's now common knowledge among fans, that Lucas was unhappy and stressed with Disney's handling of his once precious and popular fictional world.

With this in mind, it's no wonder us mere mortals (read not billionaires) also get stressed with work, home, family, friends, political leanings and financial barriers.

Add to these factors, poor genetics, bad diet, alcohol, smoking, vaping and zero exercise, we are essentially inundated with stress inducing symptoms.

My advice, pick up a book and enjoy a small and low cost dose of escapism to help with stressful days.

Travel - this exciting and at times memorable experience is without doubt a superb way of balancing your life, weather it's a weekend city break or long haul travel to far off destinations, both can be hugely beneficial to our physiological health.

Learning about other countries cultures and mannerisms is educational and at times inspirational, which we can bring back home to reflect upon and where needed, utilize for our gain.

Yes, we can still bring our devices on our travels and reply to emails or social media updates, but.....wait for it, we don't have to.

Simply let certain people know where, when and how to get in contact, as for your normal stress inducing daily interactions, switch off and get a tan.

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Often, we impulse purchase a shiny, exotic looking fitness or 'wellness' gadget with a mindset of acquiring a new healthy body.

Enter, ALDI, LIDL, ASDA, TESCO....and so on. These well known supermarkets have hijacked this specific multi billion pound industry, with low cost and often low quality dust collectors, from the currently popular pilates reformers and ice baths to their long running shelf fillers - foam rollers and leggings.

Essentially these stores have read the room, from a retail perspective and given the public something we may not have asked for and yet, here we are now, quietly filling our baskets with the week's vegetables, meats and fruit, then out of nowhere.....BOOM...here's a £149 plastic and metal contraption, sported by a physically fit looking, thirty something year old woman.

Said contraption is their pilates reformer machine, guaranteed to help you achieve a physique just like the aforementioned super woman on the box labels.

Odds are, at some point, you'll be tempted to purchase a middle isle fitness toy and there's a higher probability you'll regret it within four weeks or less, as you relegate it from bedroom wonder to shed tenant.

Congratulations, you've just added another dust collecting 'life changer' to your home and guess what? it hasn't turned you into a prime athlete or aesthetically pleasing model.

Okay, here's the good news - should you spend your hard earned money on quality nutrition, a personal trainer program or six months gym membership, you stand a much higher chance of getting rid of unwanted excess weight or improving your poor flexibility / mobility levels.

My advice, as a professional in the health and fitness industry, keep your home free of 'exercise stuff' and get out of the house to train with friends, family or pros.

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I look at a verified list of reasons why we become stressed and how we can identify it, leading to coping mechanisms.

Thanks for listening.

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Stress is an essential part of our body's capability to perceive, recognize and cope with external and internal discomfort.

Our nervous system plays a major part in short term stress management as well as long term / chronic stress.

Find out how this works in part 1 of 3 chapters on this vital subject.

Thanks for listening

Chris shares his journey, thoughts and training knowledge in all things cycling, from his youth to current experiences in the saddle.

This discussion brings up both light hearted conversation and a very unfortunate event in Chris' life, of which was now culminates in a charitable 200 mile ride on June 21st.

My thanks goes to Chris for joining me during his busy training and work schedule

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Thanks for listening.

There is a noticeable increase in the population of Nigerians and Ghanaians living, working and studying in Lincoln and or parts of Lincolnshire county.

Walking or driving past the areas populated by these overseas visitors, there is a clear physiological difference between the African men, women and children and the English families born and bred here, mainly the distinct disparity in obesity levels.

I rarely see overweight or obese African visitors, which leads me to think the food cultures and habits must be different in parts of their huge continent. Whilst this may not actually be the case for all Nigerians or Ghanaians in the UK or back in their home countries, it's something to consider and possibly learn from, regarding a change of mindset and nutritional habits here in Lincoln.

After travelling to Japan last year and witnessing the low levels of obesity in Tokyo and Kyoto, it's becoming more apparent that the UK is vastly inferior in this aspect of health, as we are increasingly under pressure due to the norm of highly processed foods and lack of physical exercise.

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Holidays are essentially a break from the norm, being work, household chores, family commitments and in some cases mental or emotional stress.

Assuming we are fortunate enough to escape overseas for two weeks, there's a possibility of over indulging in processed foods, alcohol and or erratic sleep patterns, caused by jet lag or late nights.

Fourteen days of non stop gorging in all you can eat package holidays, topped off with alcohol consumption, some of which starts at the airport en-route to our destinations and often continues throughout the day on sun and sand holidays.

Adding approximately one pound of excess bodyweight every other day will eventually culminate in returning home with an unwanted pot belly, double chin, elevated heart rate and increased stress / anxiety.

Add to this the dread of going back to work the following day with a fading tan, it's not out of the question you quietly reflect on your two weeks of excess and once again face the post holiday blues, only this time, you now have a weight problem of which you guessed it.....another holiday might fix.

My advice as a professional personal trainer, is to choose your next vacation carefully and perhaps even opt for a adventure base excursion, health retreat or sports orientated trip away.

Should your hotel have a gym, then use this at least every other day, for an early morning fitness session, followed by a high protein based breakfast and afternoon swim. If you don't have access to a hotel gym, go for the more regimented room based workout, of squats, press ups, sit ups and mobility movements to kick start your day of sunbathing, strolling and reading a book on the loungers.

Regarding alcohol, consider enjoying your tipple every two or three days, instead of every day, or even complete abstinence to ensure you sleep better and wake up feeling refreshed.

Next time you book your holiday, step on your scales and make a self respecting plan of action to get fit prior to going away, rather than crawling to the airports unfit and overweight, who knows, it might continue whilst your away.

Oh...and remember your sun block folks.

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Health:No Filter (formerly Over 40s Fitness with Tristan Lowe)

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This excuse has become a go to for many, with tag lines ranging from "I'm struggling to get to sleep" or "I woke up too early".

This reason can quickly deteriorate to become our excuse and in some cases a self fulfilling prophecy, whereby poor sleep patterns are self diagnosed as insomnia, leading to a cycle of mental and physical fatigue caused by lack of exercise and subsequent reliance of highly processed foods for energy.

Should you recognize these patterns, my advice is to try small, time restricted 'exercise snacks' possibly as little as fifteen minutes, increasing weekly as you start to break the cycle of exercise avoidance.

Remember, something is better than nothing in this instance. You will almost certainly find yourself feeling mildly energized and optimistic after a brisk walk, swim, run or resistance based workout, as you increase blood flow, adrenaline and dopamine levels.

Whilst it's nice to replace tired looking carpets or swap the kitchen worktops for a 'modern' updated version, it's equally important, if not more so, to take inventory of our health and fitness.

Our bodies are without question the most vital aspect of our lives, in which our organs, muscles, ligaments, tendons, bones and nervous system are essentially a priceless home.

Entering our spring season, we are inclined to start sprucing up the home and garden in anticipation of the five to six months to follow, culminating in new block paving or a fresh lick of paint in the hallways and bedrooms.

Consider making a plan to do likewise with your health, from excess bodyweight and body fat reduction, to improving your cardiovascular fitness and muscular strength. This is turn will almost certainly give you a sense of accomplishment, as your waistline shrinks and face looks younger.

Add a purposeful reduction in your sugar intake and decrease your alcohol consumption and enjoy the newly found mental clarity, normally associated with the aforementioned abstinence.

Should you apply yourself to both home improvements and exercise, give yourself a pat on the back, whilst you stand tall and survey the straight lines on the lawn.

Remember folks, there's no point having shiny taps, if your water's rotten.

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With the accumulation of approximately 2.5 billion dollars of personal wealth Jay Z is the worlds richest music artist of any genre and fittingly works out to prolong his health, with weight training and a keen eye on a balanced healthy diet.

Countless rappers have fallen victim to an early grave, by way of obesity related disease and or alcohol / drug related consumption. With this in mind, the famous MCs of New York, Los Angeles, Atlanta and Chicago are enlisting personal trainers and dieticians to assist with weight loss, muscle gain and nutritional adherence.

The point being...next time you play your favorite artist, get down to your local gym or PT and break a sweat yourself.

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Rosie kindly joins me to share her personal and professional insight into the broad subject of ADHD (Attention deficit / hyperactivity disorder).

As a verified Neurodiversity in the workplace trainer, online course creator and public speaker, Rosie has worked with Lincoln University and more recently Nottingham Trent University, providing education and awareness.

The mission - to raise awareness about ADHD and neurodiversity, equipping employers and employees with practical tools to thrive, both personally and professionally. Celebrating unique strengths of neurodivergence, whilst addressing its challenges, fostering inclusive environments, that empower everyone to succeed.

A passion to highlight underdiagnosis and lack of awareness of ADHD in girls and women and the diverse ways ADHD manifests.

My thanks goes out to Rosie, for her valuable insight and at times surprising statistics, surrounding the disorder.

In the future should I work with a personal training client, who has confirmed his or her ADHD diagnosis, hopefully I'll be in a better position to understand the signs and symptoms connected.

Feel free to like, comment, subscribe and share the channel for future content on all things health and fitness.

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Approaching March, it's likely many of you are still thinking about or pondering over when you are going to start walking, swimming, weight training or improving your nutrition.

Take into account, within 4 weeks time, we are a quarter of the way through 2025, of which only April to September we are blessed with daylight and warmer weather, before the annual doom and gloom filled prospect of the autumn and winter months.

Start today folks and avoid the norm of avoidance in healthy decisions, waiting for a warm sunny day, which might not materialize until May or June.

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By taking the time to visit your local book store and purposely deliberate on which book to choose, its likely you'll be more invested into your book of choice, due to the physical experience of venturing out onto the high street or regional shopping center.

With the deluge of social media platforms, vying for our 'divided' attention, it' far easier to get distracted within minutes, or even seconds as we play with mobile phones, laptops or smart pads whilst absently scrolling through sensation driven videos, showcasing a 'health guru' or instagram fitness model in Dubai or California.

Whilst I'm a firm believer in the use of technology to improve our experiences and knowledge, I also champion the process of reading an actual book to soak up information.

As a professional Personal Trainer, I keep a selection of books at home and at work for referencing anatomy and physiology, in order to maintain a balanced view in my quest to provide answers for clients and subscribers alike.

A book can be loaned out, gifted to a friend or donated to your local charity shop, for someone else to enjoy it, albeit at a heavily discounted price, whereas it's unlikely you'll do this with a TikTok scroll or IG funny snippet.

Our brains are increasingly becoming hard wired to the internet and it's ever growing dominance, culminating in a modern culture of fleeting interest in health topics, rather than taking time out to read, understand and reflect on what our bodies are capable of.

Podcasts, audio books and videos all have a place in 2025, of which I'm a collaborator no less...BUT....I always keep an eye out for a great page turner as well.

If an author has worked tirelessly to write a book, with or without assistance, give him or her your attention and hard earned cash for their efforts and remember to share what you've learned.

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Stay fit and Healthy

Tristan Lowe

This light hearted and honest discussion provides answers and solutions to a range of topics, requested by Carrianne, from body weight reduction and navigating the inevitable plateau in exercise, to battling low moods or addictions.

During the Q and A, you may here something that resonates with you personally or even a work colleague, family member or friend.

With this in mind, perhaps you could reflect on past decisions or choices that have negatively effected your health and what you could do to either reduce or even completely reverse the aforementioned decisions.

As a professional trainer I've witnessed a multitude of scenarios that can lead to poor or sub standard physical and mental health, after thousands of appointments over the past 17 years, since qualifying in sports massage therapy and personal training.

Some of my experiences and answers may seem too simple or 'easy' and not exotic enough compared to the deluge of internet sensations / flavor of the month solutions, available on various platforms, however my mantra remains.....do the simple things, consistently folks.

My thanks goes out to Carrianne for joining me and taking time out from her busy work / life schedule, of which I'm grateful for.

Enjoy the discussion and hop over to YouTube to watch the video.

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Mid February and we still see and hear of a work colleague, friend, family member or neighbor claiming to start getting fit......next month....

This is the norm for the majority of people who habitually avoid the mild or moderate discomfort of starting their weight loss or body fat reduction plan.

Often the reasons to delay exercising and improving nutritional intake range from the winter weather and post Christmas blues to 'my friends won't exercise with me' or I'm waiting for my beach holiday in July to start losing weight'.

Our physical health is without question the most important thing in life, as without it, we are venerable to a multitude of illnesses, injury, emotional distress and in some cases, social exclusion.

This episode may seem abrupt, harsh or jarring, but it's coming from a place of care, experience and professional practice.

Folks, don't delay your health kick, start today - not tomorrow.

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Emma is a highly experienced leader in the strive for a healthy, active and educated community, within the second largest county in England.

We discuss the scale, importance and complexities involved in building a team of dedicated professionals, working together to provide a long lasting legacy of funding, assistance and education in all things health.

Sport England work closely with Emma and her team to identify a multitude of factors, addressing individual needs and entire communities requiring support.

Personally I learned a lot from this discussion and I'm pleased to say it's a refreshing outlook for our future.

My thanks goes out to Emma, for her time and transparency, of which I wish all the best for 2025 and beyond,

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Paul explains how to start, where to go and what equipment to use.

We delve into the reasons why skiers choose certain locations, fitness protocols required and injury prevention / recovery.

I myself tried skiing back in 2019, without taking lessons first and quickly learned why its important to consider taking instruction from a professional prior to hitting the piste.

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Enjoy your skiing this winter

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Historically January is subject to a deluge of good, but short lived healthy intensions, from quitting smoking and alcohol to starting exercise and high quality nutrition.

Whilst these are the most common healthy promises, they are also frequently curtailed by the person in question, due to lack of motivation, poor self discipline, time constraints and or various other factors.

During my career in Personal Training, I often suggest a client, new or existing focus on one adjustment to start with in January, allowing for higher probability of success, meaning the client is still on course with his or her chosen factor in health improvements.

Should the client maintain the motivation and discipline past approximately 12 weeks or more, its statistically proven to continue into the second quarter of the year, which by then the healthy habit could be the norm and not simply a 'new year, new me' fad.

Take a listen to my ten suggestions and be realistic with your health goals by way of picking one or two from the list and good luck with your efforts.

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Happy new year and thanks for listening.

We cover what worked for a variety of clients and equally important, what worked for ourselves as professional trainers.

Marc has reached the age milestone of 50 years young, whilst I recently made it to 54, relatively intact.

We openly talk about how our bodies are holding up and what we do to prolong good health and fitness.

Finally, you'll get to here how we plan to improve our services to clients in 2025.

Merry Christmas to all and put your feet up....for one day only.

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Joe is a family man with three children, originally coming from a martial arts, prior to switching to surfing in 2017.

Find out what goes into learning how to navigate the waves and what a beginner should know before embarking on this fascinating sport.

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Low levels of flexibility can lead to a multitude of unwanted physical symptoms, from poor posture to decreased blood circulation.

Our body's are designed for specific movement patterns, on various planes, of which are inhibited by a lack of flexibility, acquired through age, work related inactivity and or negating any form of exercise and deliberate movement.

Sitting down for hours everyday at work or home, without intermittent exercise, targeting a lengthening of our muscle groups, will speed up the ageing process and essentially exacerbate any illness or musculoskeletal injuries.

Our spine is the center of our skeletal frame and should be protected at all costs, by way of regular stretching of the entire body.

Muscles should be adequately lengthened and taken through a full range of movement, alongside the corresponding joints, allowing for increased oxygen uptake and blood circulation.

Start your five minutes of stretching at home today, or alternatively work with your personal trainer or sports therapist on a structured plan to become flexible again.

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We also touch on nutrition, hydration, sleep and active rest, whilst delving into what is expected from a GP when working with patients on their physiological health.

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• Teaching or coaching
• Golf pros work with golfers of all skill levels to improve their game through instruction and guidance. They assess a player's strengths and weaknesses, provide feedback, and help golfers develop a consistent playing style. 

My guest in this episode is Alec Bradley, a Lincolnshire based golf professional, who kindly shares his career beginnings and what's required to stay current inn the sport and physically healthy for longevity.

Alec is a well known and highly respected coach, providing lessons to beginners, intermediate and advanced level / low handicapped golfers.

Enjoy our open discussion and please feel free to subscribe to the channel on YouTube, Spotify, Amazon Music and Apple Podcasts.

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Your skin is an organ and as such should be treated with due care and attention.

Our skin is a first line of defence against outside forces, from weather and airborne infections to ultra violet rays and extrinsic injury.

I recently underwent minor surgery to remove an unsightly skin tag from underneath my eye, of which was relatively quick and painless.

With this in mind, I thought about why we take action and preventative measures in regards to our aesthetic / cosmetic appearance, yet delay or even avoid addressing our body composition.

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I studied the circulatory system back in 2008, prior to completing my coursework and exams for my qualifications in sports massage therapy and personal training, of which I recall was a far more complex subject matter than I had anticipated.

Blood pressure is essentially the amount of pressure circulating against the walls of blood vessels, the majority coming from the heart pumping blood through our circulatory system.

We have the following two terms when measuring this. Systolic (max pressure per heart beat) and Diastolic (min pressure between two heart beats).

These measurements are taken in millimeters of mercury above the surrounding atmospheric pressure, this is known as (mmHg).

Health care professionals often take our blood pressure readings, alongside various other vital signs, with a normal resting BP of 120 (mmHg) Systolic and 80 (mmHg) Diastolic being ideal for adults.

Excessively low BP is known as hypotension and consistently too high is known as hypertension, normal is known as normotension.

Chronic hypertension (high blood pressure) can cause a multitude of complications from stroke and heart disease to kidney failure, therefore it's advisable to visit your GP surgery for BP testing, or take your own readings at home with a quality automated kit.

Lifestyles are an important factor to consider when addressing our BP, from workplace surroundings and driving to household habits and nutrition.

We all know that physical inactivity plays a major role in unhealthy BP and as such cardiovascular exercise (walking, running, swimming, cycling, rowing) or even moderate to high intensity resistance based training are essential in the lifelong maintenance of our circulatory system.

Stress induced lifestyles are commonplace in hypertension, often brought on by external factors, such as highly populated towns and cities, elevated crime rates, increased road traffic, target driven sales professions, cluttered households, raising children, marriage, divorce, financial problems and mentally/ emotionally subscribing to political ideologies, through mass hysteria social media outlets.

As a professional personal trainer I often take clients blood pressure readings, alongside body composition and grip strength, with an eye on reducing hypertension through exercise, sleep and nutritional improvements.

Alcohol and salt consumption are discussed during appointments, which clients can immediately make inroads to reducing one or both, by way of complete abstinence form alcohol and removing added salt in cooking / avoiding salt laden processed foods until hypertension readings are lowered.

This is possibly more beneficial than a weekly exercise appointment, as salt and alcohol are generally available morning to night, seven days a week, whereas structured exercise appointments are usually one hour per week, or two if a client has excessive weight / body fat loss targets.

Look after your heart and blood vessels folks and remember to ask for professional advice if you have concerns regarding low or high blood pressure.

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According to reports an incredible 50-52 pounds were shed in preparation for filming.

Whilst this 'method acting' physical transformation is not entirely new to Hollywood, as it's been used since the 1970s, it still remains very alarming that a movie star can transform his or her physique with or without pharmaceutical intervention.

Actors regularly undergo this level of weight loss, or in some cases weight gain, see Robert De-Niro's startling transformation in 1988's The Untouchables, playing Al Capone, or Brad Pit's iconic fighting physique in the seminal flick, Fight Club.

The studios, directors and producers are aware of the pros and cons of this level of commitment to the craft' and as such draw up contracts, permitting the actor in question to undertake the dieting, fitness training and in extreme cases, possibly anabolic steroids and or body fat burner pharmaceuticals.

The actors enlist personal trainers, dieticians, nutritionists and blood testing physicians, to provide a cocktail of assistance and accountability, with a studio enforced deadline for the first day of filming.

This can lead to rushing the weight loss / gain and subsequently give rise to organ damage, hormonal instability, psychosis or life threatening illness. I suspect there are watertight clauses in the contracts between the studios and actors, should any of the above possibilities surface, allowing the studio to replace the actor or even legally wash their hands of any accountability.

So, next time you wonder at your favorite movie star's physical appearance, spare a thought for what goes into the change in physique and the paperwork involved from inception to completion.

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Often we procrastinate over health and fitness improvements, from putting off getting on the scales to simply going out for regular long walks.

We tell ourselves (and others) that "we really should start to lose excess unhealthy bodyweight, or it's something I'm looking into" regarding reducing unwanted body fat levels.

This is more common than you think folks and as such it's a chronic issue, that should be addressed, accepted and finally actioned, TODAY - NOT TOMORROW OR NEXT WEEK OR NEXT MONTH OR NEXT YEAR and so on into the year &%@DB

As an avid boxing fan, watching fights for the past forty years, I've witnessed multiple great decades of prize fighting, from Muhammed Ali and Mike Tyson, to Marvin Hagler and Thomas Hearns, alongside the all time greats such as Roy Jones Jr, Evander Holyfield, Floyyd Mayweather, James Tony, Bernard Hopkins, Manny Pacquiao, Sugar Ray Leonard, Roberto Duran, Nigel Benn, Larry Holmes, George Foreman, Nassem Hamed, Gennady Golovkin, Riddick Bowe, Oscar DeLaHoya, Canelo Alverez, Terence Crawford and most recently Dimitry Bivol and Artur Beterbiev, whom face of soon for the undisputed Light Heavyweight crown.

Obviously there are numerous other fighters, not mentioned here, of which my list could go on for at least another twenty names or so.

Over the past 12 years, the boxing world has witnessed one of the most hyped up fighters ever, being Anthony Joshua, or AJ to some.

A clever strategy has been forged between AJ and his promoter Eddie Hearn to essentially gain money and fame from both boxing fans and casual fans alike, working with marketing / media outlets to borderline force AJ upon the public, with his personality and public image.

Whilst the fight game is not for the faint hearted, it found it's poster man in AJ and subsequently the fame and riches followed, but to a keen boxing fan, the hype train was and still is thriving.....until now.

Last week, upcoming heavyweight Daniel Dubois, a 27 year old Londoner, claimed victory over AJ at a sold out Wembley Stadium, with a devastating five round demolition, putting AJ to the canvas four times, the referee didn't count one knockdown, otherwise the records would show five in total.

Watching the fight three times has finally proved to me, that Anthony Joshua is now a spent force, as far as elite boxing goes, with little to zero punch resistance, poor defensive skills, sub standard ring craft and more telling than anything else, a look of constant bewilderment, whilst vocalizing practiced lines of quasi wisdom and sketchy 'tough guy' statements.

The boxing world has seen far too many fighters fall victim to greedy promoters, goading and persuading them to 'roll the dice' once more, with an eye on cashing in on the fighters dwindling popularity, in the knowledge the pugilist inn question could face varying degrees of brain damage, slurred speech, organ failure, impaired vision, depression or worse.

History has shown us time and time again, the majority of boxers acquire chronic injuries and or physiological breakdown, as the training itself can give rise to a numerous unwanted disorders. With this in mind, AJ should walk away form the square circle of combat and enjoy the rewards bestowed upon him, whilst his health is intact, allowing for younger, hungrier athletes to join the gravy train, hoping for their slice of the pie.

Ultimately, it's down to the fighter, weather he continues or not, doctors orders and boxing athletic commission's notwithstanding and as such, my fears are AJ will go 'once more into the fray' with delusions of grandeur orbiting his army of sycophants, hands outstretched.

Good luck sir and stay well.....a boxing fan.

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In order for Jim to stay focused on his services he stays fit and healthy by running, with 5k, 10k, half marathon and full marathon events.

Now aged 52 years young, Jim can testify to the benefits of self discipline and how his exercise regime pays off with a great fitting suit to top things off.

Contact Jim at www.jstailoring.co.uk to enquire about a personal visit for a consultation, whereby he'll be happy to suggest materials, cuts and colors for your bespoke suits.

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Poppy has worked her way from local Lincolnshire based under fourteens clubs to currently playing, training and competing at Loughborough University's under nineteen's cohort.

Visiting my Lincoln based personal training center in summer 2024, for a strength training program, Poppy and I worked together to fine tune her musculoskeletal strength, prior to her return to her new season of netball.

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With September upon us, here in the UK, car dealerships eagerly await both first time and repeat customers, looking to snap up a shiny new Audi, BMW, Mercedes, Range Rovers or Mazda. These are just the middle end of the market, not counting for Ferrari's, Aston Martins, Lamborghini's or Porsche's.

It's well known, that car enthusiasts think nothing of parting ways with their hard earned money to 'own' the latest gadget laden, fuel guzzling and sometimes head turning fortune on wheels. Whilst this is all well and good, with the 'its a free country' ethos, its noticeable that said purchasers can overlook the engine to end all engines, namely the heart, or biology's own bodywork and chassis, the musculoskeletal system and spine.

The average 'median' new car cost in 2024 sits at a staggering £42, 340 according to Auto Trader, as showroom prices continue to rise.

Let's compare that to the average annual cost of a gym membership in the UK, being £566.88, according to Leisure Database, State of The UK Fitness Industry Report.

In simple math terms, the cost of a new 'median priced' vehicle, would pay for approximately 75 years membership to a mid range gym, or a joint membership for both husband and wife etc, lasting 37 years.

A UK based personal trainer will cost in the region of £40 per session, which often lasts between forty five to sixty minutes. So, based on the above findings, your new car cost could also be swapped for a life changing and healthier future under the tuition and accountability of a personal trainer, for approximately twenty years or so, with a once a week appointment, or 10 years, training twice weekly. Just let that sink in folks, in the understanding, it's unlikely you'll still own the shiny new car 10 to 20 years from now, but you will almost certainly own the worlds most impressive vehicle...YOUR BODY.

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Whilst joining a mixed gym is a good idea for both the members and gym owners, it's now considered a hub for attention seeking young women, who by design or default, literally set up shop on the gym floor, with an array of gadgets, from mobile phones and recording equipment, to perfume and beauty products.

There are daily incidents, whereby either a male member of the gym or an employee have to request the woman in question to 'cease and desist' from recording herself in the public gym in question. Often the woman recording herself training can accidently or deliberately film unsuspecting gym members in her video and eventually feel the wrath of a man or woman who haven't given permission to include them in the soon to be uploaded snippet.

Low budget gyms that open all over the UK are considered the go to place for this behavior, of which is in some cases is encouraged with marketing and advertising, by way of scantily clad outfits designed by overnight manufacturers.

The deluge of young women dressing up and applying a full cosmetic look to go to the gym is on the rise, as they essentially step through the door with the purpose of seeking attention from men. The men also know this and subsequently, from time to time reciprocate the attention with an offer to 'spot the woman' with her weights or simply hang out next to them in the weight lifting area, sometimes to no avail and sometimes with a degree of success, either by acquiring her phone number or connecting via various social media apps.

This method of hooking up may be fruitful or pleasurable for some, however it also opens up a potential disaster when the woman uploads video footage of men in the gym, who are interested in her or completely unaware she is recording them for her attention seeking social media platforms.

Gyms are now displaying written notices on their walls or websites, forbidding members from filming in their establishments, to avoid increasing confrontations between members. This is simply a soft deterrent, as some women are now hooked on the attention they crave or receive in the gym and continue in their quest for a veritable address book of eager men, waiting for their turn to snap her up.

Of course some woman have no intention of the aforementioned culture and are there to stay fit and healthy, even if they are single / not in a relationship. They may be aware of the attention seeking teenagers or 20-30 somethings dressed up to thrill, holding their mobile phones, but don't engage in this behavior, as they are time restricted and want to avoid being tarred with the same brush.

My thoughts are, we should encourage women to join the local gyms or leisure centers and fight off poor health, however it's advisable to also be mindful of potential problems when certain woman have an agenda above getting fit, meaning to crave attention and create an online profile of themselves.

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Let's take a runner for example, who experiences knee, hip or lower back pain, which diminishes his normal expected times in weekend runs. The runner in question usually defaults to a veritable list of stages both mentally, physically and emotionally as he battles with musculoskeletal complaints.

The runner initially ignores the injury / pain and continues with his Saturday morning park run or evening 10k cardio workout, which in turn leads to acute or severe discomfort.

Weeks or months go by with a notable reduction in the regularity of training and increased rest periods mounting up.

The runner resorts to anti inflammatory medications, quick fix equipment purchased online and hours spent on social media platforms researching possible routes to recovery.

When these solutions fail to fix the root cause of the problem, only then does he consider contacting a local therapist to assess and apply the necessary soft or connective tissue remedial treatments.

Should the therapist suggest a period of abstinence from running, focusing on a return to daily, pain free function, followed by strengthening the body in preparation for a eventual light runs, the runner / client / patient hesitates to adhere to his therapists post care advice and chooses to essentially 'wing it' by way of either totally ignoring the protocols provided and continuing running, or even enlisting the professional care of another therapist, in search of a subtle form of conformation bias, from a second or third party.

The runner's cycle of emotions thus ensues, from delayed acceptance, to anxiety, fear, depression and a final chapter of chronic hopelessness, which may be reversible with the correct diagnosis and subsequent treatments, but in some cases is less likely to prove a success due to the runner simply wanting a quick fix and implementing his own method of coping and recovering. (THIS IS NOT UNCOMMON).

My advice as a qualified personal trainer and sports massage therapist, is to carefully choose a therapist with experience and work together with a common goal of getting back out on the road or track, only this time with a better understanding of injury prevention, allowing for an enjoyable, healthy future.

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When saying 'yes' or 'I do' it's incumbent on both the bride and groom to be, to evaluate a multitude of decisions going forward as husband and wife.

Often subjects are overlooked or even ignored, from prenuptials and wills to divulging incomes and pensions.

With this in mind it is imperative that both parties address any existing health issues, which left unchecked often give rise to catastrophic outcomes i.e. chronic disease ranging from type two diabetes to long term back pain.

Whilst romance is in the air, difficult conversations are replaced with sourcing wedding venues, dresses, suits, flowers and sorting the dreaded wedding guest list.

The financial implications of the big day and subsequent honeymoon pale in comparison to complications of poor physical and mental health.

With today's media frenzy of championing poor health on TV, social media and even educational establishments, it is no surprise that men and women are happy to pledge the rest of their lives to each other in the knowledge that they are unhealthily overweight or masking an underlying psychological disorder.

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Often people new to exercise can quickly become single minded regarding their running, weight training or classes, by way of missing out on social gatherings, family events or even quality time with their significant others.

The effects of exercise and subsequent weight loss or body fat reduction, can become borderline intoxicating, as we tighten our belts or drop a dress size. Let's take a bodybuilder who has to consume up to six meals a day or a marathon runner having to cover up to 30 miles per week, pounding the pavements, both of which are time consuming and take up valuable physical, mental and emotional capacity.

Coupled with full time work and daily routine tasks, it's very easy to slip into a chronic habit of avoiding our once equally important work commitments or social connections. THIS IS NOT GOOD

So, next time you're invited to a works do or a friendly meet up, try not to come up with a flimsy excuse, with a mindset of "I can't attend as it will curtail my fitness progress or goals".

My advice is to ensure you have a balanced view regarding exercise and look into a fun, light hearted hobby from hand gliding to horticulture, which helps you appreciate the hours or days spent staying fit and healthy, which in turn has a degree of physiological benefits when participating in non exercised based endeavors.

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According to 2023 Great Britain Labour Force Survey 21% of work related injuries come from lifting, carrying or moving, with the lower back / lumbar region being the most common complaint

From electricians and bricklayers to plumbers and warehouse operatives, the ever present threat of a career change or even forced retirement looms, as the body's ability to adapt and recover from physically demanding workloads decreases.

Let's consider a plumber, whom regularly kneels down to access low height fixings, giving rise to acute or long term tendonitis or ligament damage to his knees.

How about a plasterer / dry wall expert, who spends hours everyday with his shoulders in both flexed or retracted positions, leading to frozen shoulder (adhesive capsulitis) or permanent rotator cuff injuries.

The physiological changes to posture, mobility, flexibility and musculoskeletal strength may creep up slowly during our 20s or 30s, however once we hit our 40s, these changes can have a rapidly declining effect on the above functions, culminating in poor work standards and or increased absenteeism.

Coupled with excess weight gain and elevated body fat levels, the work related injuries can have a devastating effect on the physical and mental health of a once highly skilled and sought after construction worker or landscape gardener.

It's therefore advisable for manual labour workers to consider embarking on regular self care, by way of joining your local gym, hiring a personal trainer or visiting sports massage therapists and physiotherapists to maintain good health and subsequently extending your career into your 60s/ 70s.

Nutrition is also a key factor in longevity, assisting with balanced energy levels and soft tissue (muscle) repair. We often think of manual labour workers gorging on highly processed foods at lunchtime or getting off work early on Fridays to start a heavy drinking session, followed by salt and fat laden takeaways, leading to struggling through Saturday's workload and possibly losing a client or lucrative contract of employment.

I have personally trained joiners, bricklayers, painters and electricians with an eye on sustaining their chosen professions, allowing for a healthy body, which in turn prolongs their ability to provide a high level of service and of course earn a wage respectively.

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With the advent of dating apps now available via mobile phones, smart pads and laptops, its considered the norm for singles to initiate contact with potential dates via anyone of the above devices, with minimal effort and low to zero expense.

This multi billion pound / dollar industry is hear to stay, weather we like it or not and as such it's inevitable at some point, you, a friend, family member or work colleague will join the millions of eager app swipers in search of a date.

As a professional personal trainer, with actual real life experience using dating apps, it's gradually sunk in that in order to get a date we men must be willing to make efforts regarding our physical appearance, which of course is the first line of offence on our profiles.

I've heard on countless occasions of women looking for a date, only to swipe left without even reading our profile blogs, due to men uploading pictures of themselves looking overweight and in poor physical health. The instantaneous left swipe, that follows essentially deletes the profile from the woman's memory, both figuratively speaking and the algorithm on the app itself.

It's with this knowledge and acceptance, men must take action and get back in the gym, out on the road or in the swimming pool to reduce the pounds or kilos of unwanted / unhealthy excess body fat.

Obviously the main reason to get in shape is for our physical health, however part of our DNA and social make up is to meet and subsequently bond with women, be it for casual dating, marriage or starting a family. With this in mind, we cannot blame the app, the uninterested women or society itself for our failure to land that all important first date, and therefore it's incumbent upon us to get healthy and at the very least, have a reasonable chance of meeting the lucky lady for a coffee, lunch or a walk in the local park.

The obesity epidemic sweeping through the male population in the UK, USA and Europe is simply not helping us to stay in the 'romantic hot seat' as even average looking women in low paid employment willingly swipe left, when they lay eyes on a overweight, double chinned, beer bellied bloke from Hull to Harrow.

Okay gents, time to up your game and take accountability for your personal health and appearance, so get to it and increase your already slim chance of landing an exciting and hopefully long term other half.

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Stephen came to our center in 2023 with an aim to improve his mobility, flexibility and posture, in order to maintain his physical capabilities, for the long hours spent sedentary in his workspace (the car).

Arriving at his clients homes early in the morning or late at night to drive them to airports around the country, with time deadlines to meet, is a very responsible profession, as clients are also driven to their own weddings or social gatherings in style.

As a high class service, Stephen often picks the clients luggage up to load into the car, allowing clients to relax and destress and then of course enjoy the luxury surroundings of executive travel.

Morning, daytime or night, Stephen is ready to provide his services, of which can often be repeat bookings, as long term clients put their trust in his professional and friendly personality.

However, this can take it's toll on his body and this is where Good Condition Lincoln comes into the conversation, with Personal training and Sports Massage Therapy.

We've guided Stephen to a new, focused and disciplined way of life, with regular stretching, strengthening exercises and nutritional changes.

Find out how this journey is unfolding on here, Amazon Music, Spotify, Apple Podcasts, or watch the full video on YouTube.

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The two page finding, was at best scare mongering and at worst, ill advised by another columnist with little to zero evidence of the potential damaging effects of young men striving for physical fitness through resistance training, nutrition and supplementation.

The USA based social media influencers, whom literally overnight have become tiktok and YouTube sensations with daily uploads of their weight training schedules, eating habits and supplementation, are now followed by millions of young men, aged 12 and upwards, with an interest in improving their physical appearance and performance in the gym or sports fields.

The article in question, challenges this phenomena, with notions of body dysmorphia and injuries sustained through poor technique and or underdeveloped physiologies. Whilst this is not impossible, simply down to the sheer amount of participants, the alarming amount of overweight or obese men in the UK and USA far exceeds those with hang ups or short term injuries through weight training.

Often, unhealthily overweight men seek others in the 'same boat' as themselves, through design or coincidence and likewise, physically strong, muscular and determined young men do the same, by working out in gyms or at home.

TV advertising, newspapers and streaming channels are bombarded with processed food commercials, gambling app promotions and subtle to blatant championing of obesity. This on-going problem is here to stay and as such those with vested interests in promoting unhealthy lifestyles are given free reign to pour scorn on those who take self accountability.

Given that there are indecencies of addictions to exercising, dieting and in some cases performance enhancing pharmaceuticals, it's far more likely that young men aged sixteen and upwards who frequent weight training clubs will reap the rewards later in life, avoiding excess body fat storage, musculoskeletal disorders, type 2 diabetes, coronary heart disease and cancer related complications, which are, for those deciding not to embark on resistance based exercise plans, can be an unwanted but inevitable outcome.

The Times newspaper have chosen not to ask an experienced male weightlifter, personal trainer or competition bodybuilder, opting for a middle aged woman, with what might initially appear to be a deep rooted concern, but in all probability is based on limited experience, knowledge or proof, regarding the aforementioned 'craze' surrounding, muscle clad influencers.

My advice as a professional personal trainer with over 40 years of fitness training is to seek help or simply ask a friend who works in the fitness sector for a few pointers in the right direction, when starting out on your resistance exercise plans and above all take time to learn good form, healthy nutrition and quality sleep.

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Alison was diagnosed with ADHD (attention deficit hyperactivity disorder) late in life, by way of initial diagnosis in her son. This hasn't put up a wall and if anything it's spurred Alison on to travel the world, living overseas and recently trekking the Nepali Himalaya up to base camp in the Everest region.

We hear about why and how Alison went about working with myself to get in her best physical shape for the her trek, starting with cardiovascular training and progressing to strength based movements.

Alison, never content to stand still is also building her family home with her husband, with a target of moving in by the end of summer 2024, which itself is a huge undertaking, whilst juggling everyday family life.

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Travelling through these amazing cities I was pleasantly surprised to see how healthy looking the people are. There are almost zero obesity levels within the Japanese population, of which currently sits at an exceptionally low 3.8% of the population.

Compared to the UK, at 26%, which is crisis level and rising, the Japanese have something to be proud of and equally important, could share with the western world.

A possible combination of cultural differences, family bonding at mealtimes, school education, national health services, self care and pride are worth considering and as such we here in the UK still have time and the resources to course correct regarding the health crisis gripping the nation.

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Her fitness journey consisted of good nutrition, the majority of the time and a consistent exercise programme.

In this podcast, Carrianne shares how she manages to stay disciplined to create a healthy lifestyle and keep the weight off.

We discuss the common barriers to exercise, her personal journey from consultation to today, the impact of marketing on the obesity epidemic, comfort eating, strength training, social exclusion, inclusion and the importance of changing up your exercises.

If you want to become mentally stronger and physically fitter, this episode will give you heaps of insight and tips from someone who has put in the work and stayed consistent to achieve an impressive weight loss target.

Enjoy listening!

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As we enter the summer season, the rush to book holidays ramps up with package / all inclusive vacations to far off destinations for world travel.

In the UK, there is a long standing standing of travellers over indulging on alcohol and junk food at the airport, only to arrive at their destination intoxicated and lethargic, giving rise to poor decision making or in some cases even asked to leave the aircraft, due to disruptive behavior.

This tradition and subsequent outcome are physiologically unhealthy and should be avoided at all costs, allowing for smooth travel and a healthy holiday.

Regarding our mobility and flexibility, we should take regular walking breaks on airplanes and maintain hydration, to combat joint stiffness, decreased blood flow and dehydration.

Resisting the temptation to finish all of the inflight meals is a sound investment as we are in a state of inactivity and therefore calorie consumption should be reduced accordingly.

When we arrive at our destination, its advisable to take the earliest opportunity to stretch our muscles and go for a walk. This simple and effective discipline can speed up our jet lag recovery and kick start our metabolism.

My suggestion is to seek out the local gym, swimming pool or park to maintain our physical and mental health whilst away. By doing so we can ensure a safe, healthy return home, without the traditional unwanted weight gain and brain fog.

Enjoy you travels and stay in good condition.

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As a general rule, we should monitor our body fat and visceral fat levels, by way of weekly if not monthly composition readings.

Excessive levels of abdominal fat are physiologically detrimental to our health, leading to possible type 2 diabetes, cardiovascular disease, musculoskeletal disorders and in some cases social exclusion.

Poor nutrition, inadequate sleep, inactivity and sedentary professions are most common factors, of which are all preventable / reversible, with self discipline and common sense.

We look at national guidelines and charts depicting various ranges of body fat categories, from elite athletes to GP referral levels.

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Find out what it takes to stay in good shape, when you are the focus point during shows to the general population or celebrity clients, ranging from Prince Charles to Joanna Lumley.

A professional magician requires both physical and mental concentration, much like a Personal trainer, as we are constantly giving our time, knowledge and energy to our clients.

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Our body weight is a physiological free weight, in that it's not attached to a fixed frame or object for support or function.

Our upper and lower body limbs, make up a large part of our anatomy and subsequently we are naturally predisposed to workouts focusing on arms and legs.

Whilst this is okay, it's important to ensure our core muscle groups are also challenged for strength, stability and functional movements.

The good news is we generally don't require anything to start bodyweight workouts, other than floor space and adequate lighting, therefore most rooms in our homes are sufficient to use for a starting base.

A spare bedroom, dining room, kitchen or even the garden can all provide us with enough space for on the spot exercise.

Find out in this podcast, things to consider when starting at home, work or outdoors and get moving for a healthier body.

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Back in December 2022, I decided to start this channel, simply to share my experiences, thoughts and knowledge on how we can learn to improve our physiological health by way of exercise, nutrition, remedial therapy and general lifestyle choices.

Upon making this decision, I enlisted the expertise of a local podcast teaching professional, Miss Carrianne Dukes of eComOne, a digital marketing growth agency based in Lincoln City UK.

Carrianne guided me through the "what, when and why" this podcast channel was launching.

Once we established these important factors, I started the learning process of how to record content and distribute it to a multitude of platforms, from YouTube and Spotify to Amazon Music and Apple podcasts.

My initial goal was to make one video per week in the first 12 months, starting in May 2023 and here we are now at episode 50 in mid April 2024.

It's been enjoyable and educational, with a lot more content to come. With time and effort, I aim to improve the quality of content and bring in more guests to discuss all things health and fitness.

Watch the video and listen here to find out what you can do to achieve your own personal health goals, with a target of 50 days....trust me it's doable.

Okay, it's onwards and upwards as I now aim to reach 100 episodes, so please subscribe to the channel for more free content.

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Tristan Lowe

Vitamin D, from the sun is our natural source of testosterone boosting energy, which decreases with age, poor cardiovascular health, excess fat storage and erratic sleep patterns.

In the UK and various other countries around the world, we have less sunlight, due to our four season cycle, unlike parts of Europe, North and South America, Asia and the southern hemisphere, which benefit from up to ten months of sunlight per year. With this in mind, we in the UK should pre-empt this throughout the Autumn and Winter seasons with a vitamin D supplement, followed by a daily walk, run, cycle or gardening during spring and summer, allowing for increased uptake of vitamin D on our skin.

Low libido in men is a huge economic benefit for pharmaceutical companies, with manufacture of testosterone boosting prescription medications are at an all time high. Whilst there is scientific evidence of some 'wonder pills' available on the market today, they are unlikely to be superior to a natural boost obtained from the sun's rays, accompanied by exercise, quality sleep and nutrition.

Research is starting to surface, proving men as young as eighteen years old have unnaturally low levels of testosterone, which over time can lead to a depleted sex drive.

Spending excess time indoors, though sedentary work, video gaming, tv streaming channels, social media scrolling and even enforced lock down periods are all detrimental to men's physiological health, which is visibly evident as we see a huge increase in obesity and depression related visits to our GP and or mental health practitioners.

On numerous occasions in my profession as a personal trainer, I have learned from male clients of their low sex drive, which is some cases in non-existent. There may be multiple reasons why, however it's usually apparent at the start of a male client's personal training journey that he doesn't get enough daylight enhancing feel good sun rays.

My advice is to get up early during spring and summer and go for a thirty minute walk before work starts, or take an outdoors lunch break, irrespective of the temperature.

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Over the past ten to fifteen years, we have seen an increase in health and fitness articles, trends and fads relating to our core muscles, of which we cannot physiologically function without.

Take a look or listen to exactly what this often championed but equally overlooked area of our anatomy is responsible for.

Next time a friend, family member or colleague informs you they are training their core, you'll be able to understand or even challenge their view on how to train this body part and why it's vital to incorporate specific exercises respectively.

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Treadmills, stationary bikes, rowers or swimming pools are good facilities to use for testing and subsequent training, in order for clients to improve their cardiovascular health.

Generally we aim for 75% of a client's maximum heart rate during training, allowing for short term increase up to 90% or more, depending the type of exercise prescribed and the client's physiological state during the session.

Ordinarily a client is advised to participate in resistance based exercise / strength training early into his or her new fitness regime, however it's equally important to establish a baseline of aerobic fitness first, to assist in the uptake of oxygen delivery during weight training.

A Cooper test is an ideal early stage aerobic fitness evaluation, of which can be completed over 12 minutes in a swimming pool or outdoors walking or running. The majority of new clients will at best make it onto the lower tier of the chart score.

With this information at hand, we can then prescribe appropriate cardiovascular programs.

It must be clarified that continuous cardiovascular exercise /aerobic training is initially good for body weight or body fat reduction, however eventually a client will need to switch to strength training, as his or her body will quickly adapt to cardio based workouts and reduce valuable muscle mass, in order to become more efficient over long distance runs, swims, cycles etc.

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Our hearts and lungs are in use every second of our life span and subsequently shouldn't be ignored in our quest for good health and longevity.

Walking, swimming, running, rowing, trekking and climbing are generally the go to exercises, used to improve our aerobic capacity, of which can be tracked from day one.

With the current advent of depression diagnosis throughout the western world, it's now more than ever crucial to start improving our cardiovascular health.

In part one of my two part discussion, we get to share the benefits of aerobic exercise, whilst also looking at the consequences of ignoring it.

Please subscribe to the channel and feel free to share it with friends, as we approach episode 50.

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From ethics, boundaries, morals and trust, to conversations, confidentialities and systems, the relationship can be adaptable, whilst maintaining a professional agreement, between both parties.

From initial enquiries and consultations to subsequent training programs, a client should be confident enough to divulge his or her physical, mental and sometimes emotional states, of which the trainer is then able to assess what changes are required and if another professional within the health care industry could provide solutions.

As the trainer and client build a relationship, at a suitable pace, it's often filled with questions, answers, humor and when needed - strict diplomacy.

There are numerous reasons, why a client will enlist the help from a trainer starting with the most common, being physical improvements, whereby the trainer is paid an agreed fee to ensure the client is given the time, space, equipment and of course the expertise to coach the client towards a realistic goal.

A competent trainer should know when to essentially reign in the client, to avoid injury, illness or disappointment. Equally important the trainer should have the confidence to not take the client on, with possible suggestions, ie - the client works with another trainer, or physical therapist.

A client should be able to decide if he or she prefers a male or female trainer, the age bracket and personality, as this is crucial in both the early stage and subsequent weeks, months or years of service.

Misconceptions should be aired as early as possible, negating future disagreements or clashes of expectations. This should be made both in writing and from time to time in person, allowing for a smooth, enjoyable relationship.

Costs of service, days / times of appointments, facilities supplied and constant communication are normally decided from day one and updated accordingly.

Whilst it's generally understood the trainer and client should not stray from a professional relationship, it's possible that given time, both parties become friends and maintain mutual respect and even socialize outside of appointments. This should be managed at all times with the clients dignity, safety and health paramount throughout a friendly relationship.

Listen to the full podcast here and find out what goes into building strong connections with long healthy futures for all concerned.

Please share this with a friend, or work colleague if you are considering working with a trainer and enjoy the journey.

Thanks for listening.

15 years as a qualified professional have allowed me to learn from clients of various descriptions, ranging from sports enthusiasts to retired pensioners.

You might here one or two surprises in this list, whilst also recognize something obvious, so try to envisage a few prior to listening...good luck and please share this with a friend or work colleague.

Thanks for listening

Approximately one in eight UK adults get less than six hours of sleep per night, according to a 2022 government survey, of which may be adequate for normal daily function, however could be insufficient for good gut health, balanced body composition and slowing down the ageing process.

Often, personal training clients regularly report poor sleeping patterns, culminating in excess body fat storage, chronic fatigue syndrome or accelerated bone / muscle degenerative disease.

Our sleep is vital in all aspects of our physiology and therefore it's imperative we address any sleep disturbances at the earliest opportunity.

I hope you find this episode helpful and possibly try one or more of the suggestions mentioned here.

Sleep well and feel free to subscribe and comment on the channel.

Thanks for listening here or watching on YouTube.

Michelle gives an honest and open account of how and when she started playing football, the physical demands on a woman's body and her plans for the future.

We hope you enjoy this conversation and look forward to more throughout 2024.

Please subscribe to the podcast and watch us on Youtube.

Thanks for listening.

We are constantly bombarded with sports clubs or sports company advertising and marketing, designed to lure the predominantly male demographic into financially support sports brands.

Season tickets to your local football, cricket, rugby, basketball or baseball clubs are highly sought after and subsequently the clubs charge moderately high to very high prices, of which even low income men strive to afford, with the justification of tradition or a physical / mental release from the daily grind at work or home life.

I've personally witnessed supporters arriving at football games, grossly overweight or morbidly obese, watching professional athletes essentially go to work and earn good to incredible high salaries.

The professional sportsmen on the field enjoy the benefits of their physical fitness and skill levels learned, whilst physically unfit, unhealthy men pay to watch them stay in shape and reap the rewards, from financial security to glamorous girlfriends or wives.

The money and time overweight, unhealthy men spend on watching live sports and streaming sports channels at home could be spent on their own physical health, with good nutrition, exercise and education.

Die hard club supporters historically, put 'their club' before almost everything else in life, from quality home purchases to medical insurance cover. This is a recipe for poor health and constant emotional lows, as the chosen team goes years or decades without winning trophies and yet the players remain fit, healthy and financially secure.

If we take a step back and scrutinize this long term tradition, it could be viewed as a very poor decision for unhealthy men to pay to watch fit, healthy men play sports.

Entertainment is a great way to enjoy our spare time, only if we are responsible enough to put our own health first and not ignore the consequences of excess alcohol, smoking and highly processed food consumption, normally associated with sports fans in the UK, USA and Europe .

My advice as a professional personal trainer, is to take time out from consuming sports entertainment if you are overweight or physically unfit, allowing for a season of change to your own health, before returning to supporting other men play sports.

Start today by cancelling your membership to your local team or sports streaming services and get to your local gym. Avoid the habit of boozing at home, whilst watching 'the important game' or frequenting chip shops or fast food outlets, strategically positioned near football grounds or sports stadiums.

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With the advent of ultra processed foods, pharmaceutical dependency, increasing obesity levels and work related decreased physical activity, we now more than ever are predisposed to accelerated mortality.

Lifestyle addictions to alcohol, smoking, drug abuse or poor quality nutrition are all major contributors towards disease related complications.

During our formative years (13 to 18) we are subjected to a daily dichotomy of decision making, from our educational environment, to our chosen demographic.

Our genetics and somatotype (body shape) are only responsible up to a certain age, let's say 18 years, in our physiological and neurological development. Thereafter our lifestyle choices take over and if our decision making is habitually poor, we are increasing the likelihood of disease.

Musculoskeletal injuries, abdominal obesity, weakened immune systems and cardiovascular disease are often diagnosed at a later stage in life, of which are reversible with a combination of education, self discipline and corrective measures.

With this in mind, it's advisable to implement a healthy lifestyle and prioritize making informed decisions going forward.

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Circuit based strength training or PHA (Peripheral Heart Action) circuits are a great way to ensure you recruit the major muscle groups and elevate your heart rate, when you have limited time to spend in the gym.

By implementing this training method, your heart rate will increase to as much as 80% or higher of its maximal heart rate reading.

An example would be starting with a deadlift or squat, followed by a standing military shoulder press, chin ups, then finally a 60 to 90 second cardiovascular exercise, such as incline treadmill run, 500 meter row or cycling.

A metabolically demanding strength circuit with no rest periods between is physically demanding, as it requires multiple systems working in symbiosis under strain.

With this in mind it's not advisable for complete beginners to participate in, however it can be prescribed once a novice has proved he or she is capable of completing (PHA) based circuits, ordinarily 6 to 8 weeks into strength training.

30 to 40 minute circuits can allow for everyday tasks, from work to travel, family or other unplanned commitments, as the circuit is short in it's duration, yet still ensures you train upper and lower body parts.

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The ideal training cycle for visible muscle mass and definition is commonly known as Hypertrophy (meaning the increase in muscle mass at a cellular and visible soft tissue level).

This type of training is typically popular in age ranges from mid teens to late forties, as it requires both time spent in the gym and a moderate to high intake of macro nutrients (protein, fat, carbohydrate).

High amounts of repetitions and sets are required in the weight room, sometimes as many as 6 sets of 25 reps on each major muscle group are implemented to push blood into the legs, back, chest and shoulders, using a volume method, taking hours of dedication, split into anywhere between 4 to 6 visits to the gym per week.

Bodybuilders are generally associated with Hypertrophy training and to some people look pleasing and others not so pleasing.

As a professional personal trainer, with a large number of clients aged 40 and over, it's rare to see a client male or female, literally pile on kilos of muscle mass, however he or she often increases strength with a regular resistance training program.

Even when using a Hypertrophy training program for a client, it's still unlikely the client will grow large, defined muscle, as historically the client simply cannot sustain the amount of quality calories required to build the 'perfect physique'. Also, his or her sleep patterns simply don't allow for the anabolic regrowth, normally seen in younger people.

With this reality in mind, it's advisable to aim for improved strength and posture, over aesthetics, in the first instance and if our body responds to such a degree we start to see visible muscle mass, then this would be a bonus, accounting for age related degeneration, sedentary professions and ill suited genetics.

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Our grip strength is a physiological indication of the force produced by muscle contraction, of which is initiated by our brain sending signals to the appropriate limb etc.

A poor / weak grip is considered an important consideration in all cause mortality (ACM) as it can be a symptom of insufficient mind muscle connection, degenerative bone density or in some cases, early onset of Alzheimer's disease.

Physical strength plays a major part in our longevity, allowing us to enjoy a quality of life in advanced years (aged 40 years and over).

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Strength training exercise is the foundation for musculoskeletal function and slowing down the aging process.

From body weight movements to picking up and putting down objects, we are always required to recruit muscle contractions, whilst maintaining good posture and aesthetics.

Our bones, ligaments and tendons require stimulation through resistance based exercise, alongside quality sleep and nutrition.

Men should consistently participate in weight training, to assist in keeping testosterone levels from dropping.

Women, who once historically avoided weight training for fear of 'getting big' or acquiring male characteristics are now embracing the short and long term benefits, in the way of coping with menopause and enjoying improvements in their body shape.

If you are thinking of starting strength training and learning a new skill, my advice here is to write down a goal and put a date in your diary of exactly when you intend to start.

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January is often seen as a good time to start exercising and leaning in to a healthy diet, however it's far more common to make excuses, as to why we don't actually get started.

Excuses range from, it's too cold and windy outside to I haven't got anything to wear, or my friends won't start with me to I haven't got time to exercise.

Procrastination is a sure fire route to poor physiological health, of which there are zero benefits.

Personal trainer free tip - Write down the date and time you plan to start exercising and share this with a colleague, who agrees to hold you accountable, until such a time you can consistently hold yourself accountable.

Remember, you may have a multitude of excuses, but in the end it always comes down to you...so get it done.

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There are of course many other on the list, not mentioned here, of which can vary in importance, however in my fifteen years of training clients, the list discussed here are the most common and one in particular is slowly but surely increasing.

The UK, USA, Europe and some parts of Asia are increasingly turning to online dating, in order to find a match, by way of the deluge of dating apps available.

With this in mind, personal trainers are now seeing a slightly younger age group show interest or eventually hire us to kick start their physical improvements prior to entering the world of online dating and thus, in theory giving the client a better chance of securing initial interest from prospective matches, leading to a date and subsequently relationships.

You may have your own reason to hire a personal trainer from the initial consultation, but as time goes by, we often learn clients actually have a multitude of requirements, some of which are in our remit and sometimes not.

When a client presents a trainer with a problem / requirement not in our professional remit, we are happy to refer the client to another health care professional, from a GP or chiropractor, to a physiotherapist or mental health counsellor.

If you are thinking of making the first step to working with a trainer, start by writing down a list of reasons why and then revisit your list again to give yourself clarity on your requirements. This can help the consultation process, with your trainer and free up time for a trial session if required.

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Cholesterol is defined as blood fat found in the liver and every cell in our body, essentially maintaining our brain, nerves and skin, whilst playing a major part in the production of vitamin D and hormones controlling our skeletal frame, teeth and muscles.

When we get our Cholesterol blood test results, it's split into categories, the main splits being HDL high density lipoproteins (the good stuff) and LDL low density lipoproteins (the bad stuff).

Our lifestyles contribute to either good or bad cholesterol, ranging from diet, exercise, sleep, alcohol and smoking.

To avoid fatty deposits building up in our arteries and subsequently risking heart attack or stroke, it's advisable to get your cholesterol checked with your GP or privately with a registered health care professional.

In the meantime, you can listen here to find out my own personal results and what I do to maintain a healthy score, aged 53 years young.

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We openly talk about why, where and when climbing and trekking is ideal. The physical and mental disciplines required for this often romanticized sport / endeavor are too numerous to cover in a short conversation and as such this joint discussion is over an hour in duration.

From the world famous regions of the Nepali Himalaya to the Aiguilles d'Entreves, Gran Paradiso and Spanish Pyrenees, in Europe, we have both put ourselves forward to tackle these incredible geographical phenomena.

Subjects covered here include, travel, training, equipment, weather, instruction, ego and naivety. So please sit back and enjoy this podcast.

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Thanks for listening

It's imperative men over the age of 40 get their blood tests checked out yearly to both pre-empt and respond to low testosterone readings.

With the advent of men's unhealthy lifestyles, ranging from sedentary professions and zero physical exercise, to poor nutrition and media distractions, we are now witnessing an epidemic of low levels of the male sex hormone.

This physiological symptom will play havoc with men's physical, mental and in some cases emotional resilience, culminating in poor decisions at work, rest and play.

Blood tests are quick, simple and effective in understanding why we are slow to rise in the morning, mentally foggy at work and emotionally unbalanced in relationships.

If you are over the age of 40, you should ideally aim for approximately 600 ng/dl (600 nanograms per deciliter), of which can be improved on with quality sleep, nutrition and resistance training.

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The UK consumes approximately 250,000,000 (two hundred and fifty million) pints of beer during the Christmas period, which is great news for brewery's and retailers, but bad news for our health.

Stress levels are notoriously high throughout December and the general population are known to sooth or block out the manic month with swimming pools of wine, gin, beer, cider, champagne, whisky and prosecco, to name but a few.

Whilst it's ok to enjoy a controlled amount once or twice a month, we easily lower our inhibitions, with alcohol laden work parties, dinners out and of course our family gatherings between the 23rd and 26th of December, only to ramp up our boozing again for New Years Eve.

Excess consumption of any form of alcohol will slow down our digestion, decrease cognitive functions, weaken both our immune and nervous system and if continued over years, lead to increased risks of strokes, heart disease, cancers and more commonly obesity related illnesses.

Caution is advised when you crack open that bottle of bubbly or pour another pint in celebration of Christmas. If you are susceptible to high levels of festive related stress, it's far better to go for a walk, run or lift weights, which is essentially the gift that we should hope for....good physical and mental health.

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Clothing manufactures are currently bombarding us with marketing, to sell expensive, branded outdoor wear, specifically aimed at middle to high income earners, who are happy to spend upwards of £1000 on a winter coat.

With this in mind, I discuss why we should create our own protective layer, by way of quality nutrition and exercise, allowing for our bodies to metabolise food for energy and maintain adequate blood circulation.

North Face, Canada Goose, Montane and Berghaus are just some of the popular brands, which we know and trust, enough to part with our hard earned cash, without investing in the most important layering system, our bodies.

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Recently I read an article in the Sunday Times newspaper, covering financial decisions made by one of the columnist's, currently writing for the paper in question.

Nowhere in the full page interview, did either party or contributing financial specialists mention the physical health and fitness levels of the columnist, a single mother, in her early fifties working and living in London.

With upwards of seven thousand pounds per month outgoings, ranging from a mortgage on a house to very expensive child care, she openly discussed her financial plans to start a pension and what projections were in place for retirement.

My thoughts are, whilst it's important to make a money saving plan and subsequently carry it out, it's equally if not more important to start a physiological savings account for a healthy future.

We should aim to exercise regularly and maintain healthy nutrition, allowing for quality of life and slowing down our aging process. Should we reach our 60s, 70s or onwards, we want to make deposits now, to guarantee enjoyment of our nicely furnished homes and shiny cars etc....

Remember, "there's no point having shiny bathroom taps, if our water's rotten"....

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There are numerous reasons for this unhealthy habit, ranging from stress related work / home issues and low self esteem to constant processed food advertising on mainstream tv and social media marketing.

I suggest a few easily implemented tactics to start your healthier food consumption and how to avoid chronic unhealthy decisions regarding your nutrition.

Supermarkets strategically lower their prices on highly processed foods with discount labels up to 75% reduction, of which may seem a great deal, but long term is actually detrimental to our nutrition, as it gives rise to habitual purchase and consumption of poor nutrition.

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The C word in question is CONSISTENCY, of which we often overlook in favor of instant gratification and short term fixes, regarding health and fitness goals.

It's imperative we learn to make time to consistently exercise and eat a healthy balanced meal.

As a personal trainer , I've witnessed continued growth and development of clients who have historically maintained a weekly appointment (or two) for private fitness training, without a short term mindset. They have built long term healthy habits and routines which in turn become subconsciously consistent, allowing for a better quality of life.

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We talk about the differences in training elite athletes to the general population and how Marc navigated his way through starting out as a lone, one to one trainer.

Marc has expanded his personal training services, providing online coaching and junior physical conditioning.

Drawing upon his extensive knowledge in physical performance, has enabled Marc to hit the ground running, of which we get to delve into both successes and obstacles faced within the personal training space.

With the advent of underqualified online fitness influencers, predominantly in the USA and UK, Marc shares his thoughts on this current trend and how to overcome it.

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Marc delves into his experiences within elite sports performance, working with internationals at Rugby's highest club level.

Maintaining high standards of physical coaching, whilst raising a family and travelling with the team, proved both exciting and challenging.

Without naming names, we cover stories of both individual and team excellence, combined with the highs and lows of professional sports employment.

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Both are easy to start and have relatively low cost equipment requirements.

I look into common barriers and excuses people make to avoid either of these superb outdoor activities.

With the advent of wearable tech, tracking our daily movements, it's now very easy to monitor if we're getting enough steps in.

Manufactures and data collectors want us to buy into their healthy lifestyle apps, simply to enable them to market goods and services to us via technology.

I share my own personal tips and experiences on why and how to go about planning your walking or trekking, from routes and equipment, to timing and safety.

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Indoor climbing is a very popular sport and has exploded due to it's quick entry level and relatively low cost and equally not weather dependent.

Ice axe climbing is a totally different endeavor, usually suited to hardy individuals, who undergo basic to extensive skills training, with professionals outdoors in winter conditions.

All climbing involves various aspects of fitness, from strength and endurance to flexibility and mobility. Cardiovascular health and mental focus are essential in order to climb safely and should only be undertaken with professional guidance.

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The popular platforms have made subscribing extremely easy, with carefully structured algorithms designed to entice us and more importantly keep our attention on their channels.

Amazon, Netflix, Disney Plus and Sky TV are continually competing for our hard earned cash, with another long term consequence looming.....poor physical and mental health.

Every second of every minute, a streaming channel is being watched wherever it's available, with modern families habitually huddled around multiple tv screens, whilst neglecting mindful eating.

Often households subscribe to two or more services and over a one to ten year period this adds ups to thousands of pounds wasted and in many cases excess body weight and body fat increased.

So next time you hunker down for your nightly consumption of box sets and 're-imaginings' of once great shows, consider getting off the couch and get moving instead.

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Takeaway Pizza is both expensive and over time, can give rise to elevated body fat, visceral fat and blood pressure.

Our high streets are saturated with 3 or more of the worlds most popular Pizza chains, including Papa Johns and Dominoes.

The average medium sized pizza comes in at approximately 593 calories with low nutritional value. Based on a consumer purchasing this entry level takeaway once a week, totals 31,000 calories over a 12 month period, excluding any extras or side dishes.

Time for the numbers now - a medium sized pizza costs approximately £14, of which continued weekly, totals £728 per year or £7280 over a 10 years.

To compound the above statistics, often takeaways are consumed in front of the TV, off our laps, leading to bad posture and poor digestion. This habit can also remove our association with food, as our attention is diverted, whilst eating.

So, the next time you crave your regular fix of pizza, consider the health and financial costs and be open to more beneficial choices, such as hiring a personal trainer, sports massage therapist or physiotherapist.

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1981 saw the first opening of a Costa Coffee franchise in the UK and now our high streets are inundated with three well known coffee chains, including Caffe Nero's (1990) and Starbucks (1998) of which have strategically used market saturation to secure prime retail spots, effectively scaring off smaller and often higher quality independent coffee outlets.

The average UK price of an entry level caffeine fix (£2.70) / £985 per year, could also pay for a personal trainer to help you make healthier, life changing choices.

So next time you rush out on your lunch break and snap up your daily rush of caffeine, consider if this habitual exchange of your hard earned wages could be spent elsewhere to improve your health?

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The tobacco companies are a multi billion pound industry and have historically targeted consumers by way of tv advertising and event sponsorship.

With the advent vaping becoming normalised and introduced to young and impressionable people, we are now under attack from a multitude of unhealthy messages to start smoking either cigarettes or vaping.

The financial implications of consuming only one pack of 20 cigarettes (average cost £12.60 per day / £4,600 per year) can be a crippling burden to the smoker and his or her family, friends and work. colleagues.

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I cover three different scenarios, in which your physical appearance can give rise to social segregation.

Where you go on vacation, your employment opportunities and your success with dating.

These situations and others I haven't covered will almost certainly factor into our lives at some point. With this in mind, you are equipped to make healthier choices in physical activity and nutrition, allowing for improved quality of life.

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The author Gregg Brittenham was head of strength and conditioning for the NBA team, New York Knicks, during the 90s and is wildly recognised as pivotal in the Knicks' journey to the 1999 NBA finals and the 2000 conference finals.

The Foreword is by Patrick Ewing, Hall of Fame center for the Knicks.

I played basketball at amateur level during my late 20s to early 30s and had to remain in peak physical condition, for the demands of this superb team sport.

Basketball requires a multitude of physical disciplines, from strength and endurance to speed and power, with flexibility and mobility equally essential.

Injury (patella tendonitis) eventually took its toll my knee and subsequently I stopped playing in 2001....and took up golf, which is another story I'll cover in future episodes.

This book will help you, your team mates and head coach effectively plan on court basketball drills with detailed diagrams and accompanying photos.

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Thanks for listening.

This reference book is great for runners, swimmers and bikers, even if you aren't training solely for a triathlon.

Training for any one of these disciplines is time consuming and physiologically demanding. That's why you need a plan. It's not as easy of just buying a pair of trainers and stepping foot outside.

This performance and endurance sport can take months and years to master. Therefore, I recommend to all of my clients to take their time, do their research and read this book.

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Enjoy listening!

Often, we either skip breakfast or grab a poor nutritional option, before we start our working day.

Try a tasty homemade smoothie and feel energised for the rest of your morning.

I've gone for ingredients to give me a balance of protein, fats, carbohydrates and vitamins, to prepare my nervous system and kick start my metabolism.

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World renowned alpine athletes Steve House and Scott Johnston have devised an experienced and well researched guide for all levels of climbers, from relative beginner to world class advanced alpine athletes.

I picked this book up in 2021, in preparation for my foray into trekking and climbing.

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I picked this revised edition up in 2008, whilst working away at a sports injury clinic in Northamptonshire UK.

This book has stood the test of time, with the fundamentals of building a better body, from weight training principles to nutrition.

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Upon arrival I witnessed a deluge of men aged between 18-60 frantically buying new clothes, of which the majority were visibly overweight.

My thoughts are that men are becoming systematically unaccountable for our own personal health and subsequently marketing companies and manufacturers of clothing have from a business standpoint, 'read the room' and responded to the growing demand for oversized attire.

With this in mind, let's understand why this cycle of poor health and commerce are now symbiotic.

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The benefits of exercising are clear, healthier mind and body. So, why are we less active than ever before?

It's time for action. Start slowly and build up gradually. Just move your body to begin with.

In this episode, I share proven tips from my experience of working with clients who have restarted their exercise regime.

It may seem scary. You might feel overwhelmed with all the information out there. It's normal to not know where to start. That's why I have made it simple. Actionable advice that you can do right now.

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I'm too busy, I don't have enough money and none of my friends exercise are just some of the excuses I cover in this episode.

Gain valuable tips and advice on how to overcome procrastination, find time for fitness and cultivate a positive mindset.

Reminder, there are zero benefits to being unhealthy.

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During a social with a couple of my friends, I witnessed the startling truth, one, sometimes two, in every three people I saw on Lincoln's Highstreet were unhealthily overweight.

Obesity is a national problem. It's putting a strain on the NHS, friends, family, the workplace and parents. There are zero benefits to being unhealthy.

Listen to this podcast to hear the hard hitting truth.

Is systematic marketing to blame? I discuss this and more.

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From years of training clients and building my own healthy habits, I know that these food types help your body perform at its best.

Disclosure, the almighty egg comes up top as the best source of protein that you can add to your diet.

Tune in to this episode to see which food I eat thirty of in a week!

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Whilst joining a mixed gym is a good idea for both the members and gym owners, it's now considered a hub for attention seeking young women, who by design or default, literally set up shop on the gym floor, with an array of gadgets, from mobile phones and recording equipment, to perfume and beauty products.

There are daily incidents, whereby either a male member of the gym or an employee have to request the woman in question to 'cease and desist' from recording herself in the public gym in question. Often the woman recording herself training can accidently or deliberately film unsuspecting gym members in her video and eventually feel the wrath of a man or woman who haven't given permission to include them in the soon to be uploaded snippet.

Low budget gyms that open all over the UK are considered the go to place for this behavior, of which is in some cases is encouraged with marketing and advertising, by way of scantily clad outfits designed by overnight manufacturers.

The deluge of young women dressing up and applying a full cosmetic look to go to the gym is on the rise, as they essentially step through the door with the purpose of seeking attention from men. The men also know this and subsequently, from time to time reciprocate the attention with an offer to 'spot the woman' with her weights or simply hang out next to them in the weight lifting area, sometimes to no avail and sometimes with a degree of success, either by acquiring her phone number or connecting via various social media apps.

This method of hooking up may be fruitful or pleasurable for some, however it also opens up a potential disaster when the woman uploads video footage of men in the gym, who are interested in her or completely unaware she is recording them for her attention seeking social media platforms.

Gyms are now displaying written notices on their walls or websites, forbidding members from filming in their establishments, to avoid increasing confrontations between members. This is simply a soft deterrent, as some women are now hooked on the attention they crave or receive in the gym and continue in their quest for a veritable address book of eager men, waiting for their turn to snap her up.

Of course some woman have no intention of the aforementioned culture and are there to stay fit and healthy, even if they are single / not in a relationship. They may be aware of the attention seeking teenagers or 20-30 somethings dressed up to thrill, holding their mobile phones, but don't engage in this behavior, as they are time restricted and want to avoid being tarred with the same brush.

My thoughts are, we should encourage women to join the local gyms or leisure centers and fight off poor health, however it's advisable to also be mindful of potential problems when certain woman have an agenda above getting fit, meaning to crave attention and create an online profile of themselves.

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You need this nutrient for your body to function at its best, but you could be making the wrong choices.

Tune in to this episode to find out what foods I recommend you consume for optimal health.

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We look at what to buy, regarding price points, function, domestic or commercial use and how to use them.

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Why we should consider adding this supplement ?

When and how to consume either whey isolate or casein, how to avoid over consumption and understanding the manufacturer's marketing campaigns.

We discuss how Carrianne was able to maintain a busy work and social life, with friends, family, overseas travel, whilst making time to attend a weekly personal training appointment and workout independently, to help her achieve short and long term goals.

Please use my food haul to suit your own requirements, taste and weekly budget. Factor in your goals regarding weight management and or fitness plans.

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Nutrition is a broad subject. Here I touch on the fundamentals of proteins, carbohydrates and fats and their importance to our gut health, performance and general wellbeing.

Feel free to ask any questions. Future episodes will be going deeper into this subject.

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I'm here to share my knowledge, experience and thoughts as you start or maintain your fitness journey.

Conversations will range from why and how we start exercising to short and long term fitness goals.

Allow me to indulge you on all things movement, mobility and strength as we advance in age. Anatomy and physiology will play a major part in our discussions whilst welcoming alternative methods and approaches to physical wellness.

Feel free to subscribe, follow and share this content to friends, family and colleagues.

Thanks for listening!