Hey, get up!

The Sitting Epidemic: Why Your Chair Might Be Your Toughest Opponent

Let’s be honest: most of us spend our lives in a series of chairs. We sit to eat breakfast, sit during the commute, sit for eight hours at a desk, and then "relax" by sitting on the couch to watch TV.

While it feels natural in the moment, our bodies are actually screaming for a change. Here is the cold, hard truth: Humans weren't built to be sedentary.

Biological Design vs. Modern Reality

Evolutionarily speaking, we are masterpiece machines designed for movement. Our ancestors spent their days walking, climbing, squatting, and reaching.

• Circulation: Our blood flow relies on muscle contraction—especially in the legs—to help pump blood back up to the heart.

• Metabolism: When you sit for long periods, your body’s ability to break down fats and sugars plummets. The enzyme lipoprotein lipase, which captures fat from the blood, drops significantly when you’re inactive.

• Structural Integrity: Our spines are designed for a neutral "S" curve. Prolonged sitting often leads to the "C" slouch, putting immense pressure on spinal discs and tightening hip flexors until they’re as stiff as a board.

The Verdict: Sitting isn't just "resting"; for your body, it's a state of metabolic standby that can lead to increased risks of heart disease, type 2 diabetes, and chronic back pain.

How to Reclaim Your Health (At Work)

You don’t have to quit your office job to save your spine. It’s about micro-movements and intentional shifts.

• The 30/2 Rule: For every 30 minutes of sitting, stand up and move for at least 2 minutes. Even a quick stretch or a lap around the room "wakes up" your enzymes.

• Standing Desks: If possible, switch to a sit-stand converter. The goal isn't to stand all day (which has its own set of issues), but to alternate frequently.

• The "Phone Walk": Make it a personal rule that if you are on a voice call, you must be standing or pacing.

• Optimize Your Ergonomics: Ensure your monitor is at eye level so you aren't "turtling" your neck forward.

Staying Active (At Home)

Home is where we often let our guard down, but it’s the best place to build better habits.

• Commercial Break Sprints: If you’re watching TV, use the ad breaks (or the "Next Episode" countdown) to do one set of squats, planks, or lunges.

• Floor Seating: Try sitting on the floor while scrolling on your phone or reading. This forces your "stabilizer muscles" to engage and encourages you to shift positions more often than a soft sofa does.

• The "Chore Sprint": Instead of doing all your housework in one giant Saturday block, do one 5-minute task (unloading the dishwasher, taking out the trash) every hour you spend on the couch.

Small Changes, Big Impact

You don't need to run a marathon to undo the damage of a workday. The goal is simply to interrupt the stillness. By treating movement as a snack—small, frequent, and necessary—you align your lifestyle with the way your body was actually designed to function.

are you eating C.R.A.P FOODS

The C.R.A.P. Test: Understanding the Foods You Should Avoid

In a world saturated with convenience and highly marketed snacks, navigating the food landscape can feel overwhelming. Nutritionists and health advocates often use a simple, memorable acronym to help people identify the worst offenders in the modern diet: C.R.A.P.

This acronym isn't just a catchy phrase; it’s a powerful mnemonic that encapsulates the four major categories of food items that should be minimised or eliminated for optimal health. Understanding what each letter stands for is the first step in cleaning up your diet and moving toward whole, nutrient-dense foods. C is for Carbonated Drinks

The "C" stands for carbonated drinks—the sodas, sparkling fruit juices, and energy drinks that flood store shelves. While some may not contain high-fructose corn syrup, the primary issue with most carbonated beverages is the sheer volume of liquid sugar they deliver in a single serving. This rush of sugar spikes blood glucose levels, leading to insulin resistance over time, which is a precursor to type 2 diabetes and chronic inflammation. Even diet sodas, with their artificial sweeteners, are problematic, as research suggests they can negatively impact gut bacteria and still contribute to weight gain. Water, unsweetened tea, or naturally flavoured sparkling water are always the better choice.R is for Refined Sugars and Flours

Refined foods have had their natural fibre and nutritional components stripped away, leaving behind a highly concentrated source of calories with little nutritional value. This category includes white flour used in pastries, white bread, and many packaged goods, as well as all forms of added sugar, such as table sugar, corn syrup, and dextrose. When you consume refined carbohydrates, your body processes them quickly, similar to carbonated drinks, leading to rapid blood sugar fluctuations. This rollercoaster effect leaves you feeling hungry again shortly after eating, perpetuating a cycle of overconsumption and weight gain. Choosing whole-grain options, fruits, and vegetables provides essential fiber that slows digestion and stabilizes energy levels.A is for Artificial Ingredients

The "A" refers to artificial ingredients, which cover a wide range of chemical additives, including artificial colors, flavors, and preservatives. These man-made substances are added to foods primarily to enhance their appearance, extend their shelf life, or make them taste better than their nutrient-poor composition would allow. While many of these additives are deemed safe by regulatory bodies, a growing number of studies suggest potential links between certain artificial ingredients and hyperactivity in children, allergic reactions, and other adverse health effects. When reading a food label, if an ingredient name is unfamiliar or sounds like it belongs in a chemistry lab, it’s best to put the product back on the shelf.P is for Processed Foods

Finally, "P" is for processed foods—a broad category that includes anything significantly altered from its original, natural state. This means more than just a quick chop or mild pasteurization. We are talking about heavily processed, ready-to-eat meals, chips, breakfast cereals, and snack bars. These items are typically loaded with the other three C.R.A.P. ingredients: they often have refined fats, high sugar content, and a host of artificial additives. The heavy processing destroys naturally occurring vitamins and minerals, meaning these foods provide "empty calories" that contribute to energy crashes and long-term nutrient deficiencies.Moving Beyond C.R.A.P.

The C.R.A.P. acronym offers a simple, actionable filter for your daily diet. By focusing on avoiding carbonated drinks, refined sugars and flours, artificial ingredients, and heavily processed foods, you naturally make room for whole, real foods like vegetables, fruits, lean proteins, and healthy fats. This simple shift is often the most profound change an individual can make for improving their health, energy, and overall well-being.

Kettlebells & mobility

Why Kettlebells Are a Game-Changer for Mobility After 40

As we move into our 40s and beyond, mobility quietly becomes one of the most important — and most neglected — aspects of health and fitness. Strength still matters, cardio still matters, but mobility is what allows you to enjoy the strength and stamina you’ve worked hard to build. This is where kettlebells truly shine. They are not just lumps of iron with handles; they are one of the most effective tools for improving mobility, flexibility, and overall movement quality as we age.

Unlike traditional gym machines that lock you into fixed movement patterns, kettlebells encourage natural, multi-joint movements. Exercises such as swings, goblet squats, Turkish get-ups, and windmills require your hips, shoulders, spine, and core to work together. This integrated approach improves joint range of motion while reinforcing strength and control through that range, which is exactly what mobility should be. In simple terms, kettlebells teach your body to move better, not just lift heavier.

One of the biggest mobility challenges after 40 is stiff hips and shoulders — usually caused by long hours sitting, driving, or staring heroically at a screen. Kettlebell training directly addresses this. The swinging motion opens up the hips while strengthening the glutes and hamstrings, helping restore a powerful and fluid hip hinge. Overhead kettlebell work improves shoulder stability and thoracic spine mobility, which is essential for posture, pain-free movement, and keeping your shoulders working well for years to come.

Another major benefit is core mobility and strength. Kettlebells demand constant core engagement, particularly during unilateral (one-sided) exercises. This improves rotational strength and spinal control, which often decline with age and are key factors in preventing back pain. A stronger, more mobile core means everyday tasks — lifting shopping bags, playing with kids, or twisting to reverse the car — feel easier and safer.

The real win, however, is how improved mobility enhances daily life. Life is simply better when you can move freely. Better mobility means less stiffness in the morning, fewer aches after long walks, and more confidence in your body’s capabilities. It means staying active in the activities you enjoy — whether that’s travelling, hiking, paddle boarding, or just getting off the sofa without sounding like bubble wrap. Flexibility and mobility aren’t about becoming a yoga pretzel; they’re about freedom, independence, and longevity.

Kettlebells are also time-efficient and adaptable. A well-designed session can improve strength, mobility, and cardiovascular fitness all at once, making them ideal for busy professionals who want maximum return on effort. And because kettlebells can be scaled easily, they’re suitable whether you’re new to training or highly experienced.

In your 40s and upwards, mobility isn’t optional — it’s essential. Kettlebells offer a practical, effective, and surprisingly enjoyable way to keep your body moving well for the long haul. Train for movement, not just muscle, and future you will be extremely grateful — possibly enough to buy you a drink.

B.M.I Limitations

Why BMI Alone is a Misleading Measurement, but Still Has a Place in Health Assessment

The Body Mass Index (BMI) has long been used as a quick and easy way to assess an individual’s health based on their weight in relation to their height. However, while it may offer a broad snapshot, BMI alone is a highly flawed measurement that can often be misleading. When combined with other health indicators, though, it can still provide some useful insights. Here’s why BMI shouldn’t be used in isolation and how it can be supplemented for a more accurate picture of overall health.

The Flaws of BMI

1. It Ignores Body Composition

One of the biggest issues with BMI is that it does not distinguish between fat mass and muscle mass. A highly muscular individual, such as a rugby player or bodybuilder, may have a BMI that categorizes them as overweight or even obese despite having a low body fat percentage and being in excellent health. Conversely, a person with a "normal" BMI might have a high body fat percentage and low muscle mass, putting them at risk for health issues.

2. It Does Not Account for Fat Distribution

Where body fat is stored is just as important as how much there is. BMI does not differentiate between visceral fat (fat around the organs, which is more dangerous) and subcutaneous fat (fat under the skin). Someone with a healthy BMI but a high amount of visceral fat could be at greater risk for cardiovascular disease than someone with a higher BMI but less visceral fat.

3. It Overlooks Age and Gender Differences

As we age, body composition naturally changes. Muscle mass tends to decrease, and fat mass increases, yet BMI does not take this into account. Similarly, men and women have different body fat distributions and muscle-to-fat ratios, but BMI applies the same measurement criteria to both.

4. It Doesn’t Consider Overall Health

Health is more than just weight relative to height. A person with a high BMI might have excellent cardiovascular fitness, strong metabolic health, and no underlying health issues, while someone with a lower BMI might suffer from chronic illnesses. Simply categorizing individuals based on a single number disregards these important factors.

What Should Be Measured Alongside BMI?

While BMI alone is not a reliable indicator of health, it can be useful when combined with other measurements. Some key additional assessments include:

• Body Fat Percentage: A much better indicator of whether someone is carrying excess fat rather than lean muscle mass.

• Waist-to-Hip Ratio: Provides insight into fat distribution and the risk of metabolic conditions.

• Waist-to-Height Ratio: A good predictor of cardiovascular disease risk.

• Blood Pressure: High blood pressure can indicate potential health risks, regardless of BMI.

• Cholesterol and Blood Sugar Levels: These biomarkers provide deeper insight into metabolic health and disease risk.

• Physical Fitness Tests: Strength, endurance, flexibility, and overall cardiovascular fitness are better indicators of health than weight alone.

The Verdict: Use BMI Wisely

BMI is not completely useless—it provides a simple, quick screening tool that can highlight potential health concerns. However, it should never be used in isolation. When combined with other measurements, it can help provide a clearer and more meaningful picture of an individual’s overall health.

For personal trainers, doctors, and individuals looking to assess health accurately, the key is to use BMI as just one piece of the puzzle rather than the entire picture. A holistic approach that considers body composition, fat distribution, metabolic health, and fitness levels will always be superior to a single number on a chart.

What version of the FGF21 gene do you carry?

If it’s not personalised, it’s not effective, and whether you hardly lose any fat on low-carb diets may have a genetic explanation after all!

What is the FGF21 Gene?

FGF21 is a hormone primarily produced in the liver that regulates energy balance, glucose metabolism, and insulin sensitivity. It acts as a metabolic messenger, influencing appetite, fat oxidation, and even food preferences. Genetic variations in FGF21 can alter its activity, affecting how efficiently the body processes dietary fat and glucose.

FGF21 Gene: The Link Between Dietary Fat and Type 2 Diabetes

The fibroblast growth factor 21 (FGF21) gene has emerged as a key player in metabolism, influencing how the body processes different macronutrients, particularly fats. Research has shown that variations in the FGF21 gene can affect how individuals respond to low- and high-fat diets, with significant implications for metabolic health and type 2 diabetes risk.

FGF21 and Dietary Fat: A Genetic Interaction

Studies suggest that individuals with certain genetic variants of the FGF21 gene may have distinct metabolic responses to dietary fat intake:

• Low-Fat Diets: People with specific FGF21 variations tend to have improved insulin sensitivity and better glucose regulation when consuming a low-fat diet. This suggests that a diet lower in fat may be particularly beneficial for those genetically predisposed to insulin resistance.

• High-Fat Diets: In contrast, some FGF21 variants are associated with a reduced ability to process dietary fat efficiently. When individuals with these variants consume a high-fat diet, they may experience increased fat accumulation, worsened insulin sensitivity, and higher blood glucose levels. This can contribute to greater risk of type 2 diabetes over time.

  FGF21 and Type 2 Diabetes Risk

  FGF21 plays a direct role in glucose metabolism, making it highly relevant to type 2 diabetes. Here’s how:

  1. Regulation of Blood Sugar: FGF21 enhances insulin sensitivity, helping the body utilize glucose more effectively. Certain genetic variations can impair this function, increasing diabetes risk.

  2. Fat Distribution: FGF21 influences fat storage and usage. Variants that reduce FGF21 activity can lead to increased visceral fat, a known risk factor for type 2 diabetes.

  3. Dietary Preferences: Some studies suggest that FGF21 variants may influence cravings for sugary and high-carbohydrate foods, which can exacerbate metabolic disorders.

     Personalized Nutrition and Future Implications

     Understanding the role of FGF21 in metabolism could pave the way for personalized dietary recommendations to prevent or manage type 2 diabetes. Genetic testing may help identify individuals who would benefit from specific dietary interventions, such as lower-fat or balanced-fat diets, to optimize their metabolic health.

     As research continues, targeting FGF21 with diet or even pharmacological interventions could become a promising approach to managing obesity and diabetes more effectively.

     Conclusion

     The relationship between FGF21, dietary fat intake, and type 2 diabetes highlights the complexity of metabolism and the potential for tailored nutritional strategies. For those with genetic predispositions affecting FGF21 function, dietary choices could play a crucial role in preventing metabolic diseases. Future advancements in nutrigenomics may allow for more precise dietary recommendations based on individual genetic profiles, ultimately improving health outcomes.
     
     
     

what are the risks of taking to many vitamins and minerals ?

Taking too many vitamins and minerals—also known as vitamin toxicity or mineral overdose—can have serious effects on your body, particularly on your liver and kidneys, which are responsible for processing and eliminating excess nutrients.

General Effects of Overdosing on Vitamins and Minerals:

1. Fat-Soluble Vitamins (A, D, E, K)

   • These are stored in fat and accumulate in the body, making overdose more dangerous.

   • Vitamin A toxicity can cause liver damage, dizziness, nausea, and even birth defects in pregnant women.

   • Vitamin D overdose leads to calcium buildup (hypercalcemia), which can cause kidney stones and kidney failure.

   • Excessive Vitamin E may increase bleeding risk by interfering with blood clotting.

   • Too much Vitamin K can interfere with blood thinning medications.

2. Water-Soluble Vitamins (B, C)

   • Generally, the body flushes out excess amounts in urine, but very high doses can still be harmful.

   • Excess Vitamin C can lead to kidney stones and gastrointestinal issues.

   • Too much Vitamin B6 can cause nerve damage over time.

   • Excess Niacin (B3) can lead to liver toxicity, especially in supplement form.

3. Minerals (Iron, Calcium, Magnesium, Zinc, etc.)

   • Iron overload can cause severe liver damage, gastrointestinal issues, and organ failure.

   • Too much calcium can contribute to kidney stones and weaken kidney function.

   • Excess magnesium (usually from supplements, not food) can cause diarrhea and, in extreme cases, heart problems.

   • Too much zinc can suppress immune function and deplete copper levels, leading to anemia.

Impact on Liver and Kidneys:

• Liver: The liver processes fat-soluble vitamins and minerals. Overdosing on Vitamin A, iron, or niacin can lead to liver inflammation, scarring (cirrhosis), or failure.

• Kidneys: The kidneys filter out excess vitamins and minerals. Too much Vitamin D, calcium, or vitamin C can lead to kidney stones or renal failure due to excessive strain.

Final Advice:

Stick to recommended daily allowances (RDAs) unless advised otherwise by a doctor. If you're taking supplements, be cautious of megadoses, as your body may struggle to process excess nutrients safely.

If you suspect vitamin toxicity, consult a doctor immediately—especially if you experience nausea, weakness, severe fatigue, or changes in urination patterns.

weight loss drugs & alcohol consumption

Training a client the other day, we got on the subject of Ozempic and its effect on alcohol consumption in the US. Is it the case that you've lost weight and want to maintain your fitness and health as part of your new lifestyle so your cutting down your alcohol intake? or is it something in the drug its self, similar to Zyban, a drug used to help with depression and a side effect that it helps people quit smoking? Here are a few articles I have found.

Recent research indicates that GLP-1 receptor agonists, such as Ozempic (semaglutide), commonly prescribed for type 2 diabetes and weight management, may also reduce alcohol consumption. A study published in JAMA Psychiatryhighlighted that preclinical trials in rodents and monkeys, along with human case reports, demonstrated that GLP-1 agonists can decrease alcohol intake. 

jamanetwork.com

Building on these findings, Novo Nordisk, the manufacturer of Ozempic, announced plans to investigate the drug's effects on alcohol consumption, although their primary focus remains on metabolic conditions. 

cnn.com

The potential of these medications to curb alcohol cravings has garnered attention beyond the medical community. Notably, investor Terry Smith divested from Diageo, a leading spirits producer, citing concerns that the rising use of weight-loss drugs like Ozempic could negatively impact alcohol demand. 

ft.com

While these developments are promising, it's essential to recognise that the research is still in its early stages. Further studies are necessary to fully understand the implications of GLP-1 agonists on alcohol consumption and their potential role in treating alcohol use disorders.

The Power of Habits: Your Gateway to Gym Success

Why Habits Matter in Fitness Transformation

Starting a fitness journey isn’t just about motivation - it’s about creating sustainable habits that transform your lifestyle. Habits are the invisible architecture of personal change, especially when it comes to regular exercise.

The Psychology Behind Gym Habits

Why Willpower Alone Doesn’t Work

Most people fail at fitness goals because they rely solely on willpower. Willpower is a finite resource that depletes quickly. Habits, however, are automatic behaviors that require minimal mental energy. When going to the gym becomes a habit, you’re no longer fighting internal resistance - you’re simply following your established routine.

5 ideas that will help you along the way

Create a Consistent Schedule
Make a specific time for gym visits that fits your daily routine.

Choose a time you can consistently commit to, whether it’s first thing in the morning or right after work. Treat your gym time like an important appointment on your daily to-do list.

Start Small and Simple
Begin with manageable workout goals that aren’t overwhelming.

Use the 2-Minute Rule focus on just getting started, even if it’s something as simple as putting on your gym clothes or walking into the gym. Start with short 10-20 minute sessions and gradually increase intensity and duration as you build the habit.

Prepare in Advance
Reduce barriers to going to the gym by preparing the night before:

• Lay out your gym clothes the previous evening

• Pack your gym bag ahead of time

• Prepare a water bottle and post-workout snack

• Set out your workout shoes in a visible place

Use Motivational Strategies

• Create an inspiring workout playlist

• Set realistic and achievable fitness goals

• Find exercises you genuinely enjoy

• Consider finding a workout partner for accountability

Focus on Immediate Rewards
Appreciate the immediate benefits of exercise, such as:

• The endorphin rush after working out

• Feeling of accomplishment

• Improved mood

• Increased energy levels

Remember, building a gym habit takes time and patience. Be kind to yourself and focus on consistency rather than perfection.

Chocolate & type ii diabetes

The Sweet Truth: Dark Chocolate and Type 2 DiabetesDark chocolate, often considered a guilty pleasure, may actually offer significant health benefits, particularly for those at risk of or managing type 2 diabetes. Recent studies have shed light on the potential protective effects of this delectable treat.

The Diabetes-Chocolate Connection

A groundbreaking study published in the BMJ in December 2024 has revealed a surprising link between dark chocolate consumption and reduced risk of type 2 diabetes. Led by Binkai Liu, a doctoral student at Harvard T.H. Chan School of Public Health, the research found that participants who consumed at least five servings of dark chocolate per week had a remarkable 21% lower risk of developing type 2 diabetes

Liu states, "Our findings suggest that not all chocolate is created equal. For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health"

The Science Behind the Sweet

The health benefits of dark chocolate are primarily attributed to its high content of flavanols, a type of polyphenol with powerful antioxidant properties. These compounds have been shown to:

1. Improve insulin sensitivity

2. Lower blood pressure

3. Reduce inflammation

Dr. Giulio Romeo, a physician at Brigham and Women's Hospital and instructor at Harvard Medical School, explains, "Flavonoids appear to improve insulin sensitivity by enhancing endothelial function, reducing oxidative stress, and regulating glucose metabolism"

Not All Chocolate is Created Equal

It's crucial to note that these benefits are specific to dark chocolate, not milk chocolate. The study found no significant association between milk chocolate intake and type 2 diabetes risk. In fact, increasing milk chocolate consumption was linked to weight gain, a known risk factor for diabetes

Moderation is Key

While the news is encouraging for chocolate lovers, experts emphasize the importance of moderation. Kristi Crowe-White, an associate professor and department chair of nutrition at The University of Alabama, advises, "True dark chocolate with at least 70% cocoa content is higher in antioxidants and lower in sugar compared to other forms of chocolate"

Beyond Diabetes

The benefits of dark chocolate extend beyond diabetes prevention. Research has shown that it may also:

• Increase heart health by lowering blood pressure and reducing the risk of clotting

• Balance the immune system by reducing oxidative stress

• Improve brain function

Conclusion

While dark chocolate shows promise in reducing the risk of type 2 diabetes, it's not a magic bullet. A balanced diet, regular exercise, and maintaining a healthy weight remain the cornerstones of diabetes prevention and management. However, for those looking to indulge their sweet tooth, choosing a square of dark chocolate might just be a step towards better health. Remember, when it comes to dark chocolate and health, quality matters. Opt for varieties with high cocoa content and minimal added sugars to reap the most benefits.

cycling fitness

Staying fit for a long bike ride is not only beneficial but essential for any cyclist looking to tackle extended distances. Proper preparation and targeted exercises can significantly enhance your performance, comfort, and enjoyment on the bike. Let's explore why maintaining fitness is crucial and which exercises you should focus on to prepare for those long rides.

Benefits of Staying Fit for Long Bike Rides

Improved Endurance

Building and maintaining fitness specifically for long bike rides directly translates to improved endurance on the road. As you train, your body becomes more efficient at utilizing oxygen and energy, allowing you to ride longer distances with less fatigue.

This increased stamina means you can enjoy your rides more, push yourself further, and recover faster.

Enhanced Performance

A well-prepared cyclist is a stronger cyclist. By staying fit, you'll be able to maintain higher speeds for longer periods, tackle challenging terrains with greater ease, and have more power available when you need it most, such as during climbs or sprints.

Injury Prevention

Proper fitness training helps strengthen the muscles, tendons, and ligaments used in cycling. This increased strength and flexibility can significantly reduce the risk of overuse injuries and improve your overall cycling form.

Mental Toughness

Long-distance cycling isn't just a physical challenge; it's a mental one too. Regular training builds mental resilience, helping you push through tough sections of your ride and maintain focus over extended periods.

Yes I know its an old photo.

Key Exercises for Long-Distance Cycling

To prepare for long bike rides, it's essential to incorporate a mix of on-bike training and off-bike exercises. Here are some key areas to focus on:

On-Bike Training

Endurance Rides

Gradually increase the duration of your weekend rides by 20-30 minutes each time. These longer, steady-state rides build your aerobic base and train your body to efficiently use energy over extended periods.

Tempo Rides

Incorporate tempo or sweetspot training into your routine. Ride at 76-90% of your threshold power or 75-85% of your threshold heart rate for intervals of 20-30 minutes. These sessions improve your endurance while also boosting your power output

Strength Training

Squats

Squats target your legs comprehensively, working your quads, glutes, and hamstrings - all crucial power providers on the bike. Variations like dumbbell goblet squats or front squats are excellent options

Lunges

Lunges are cycling-specific as they work one leg at a time, targeting your quadriceps, hips, and hamstrings. They help improve leg strength and stability.

Deadlifts

Deadlifts, particularly single-leg variations, strengthen your posterior chain, including your glutes, hamstrings, and lower back. This exercise is crucial for powerful pedaling, especially when climbing

Core Strengthening

Planks

Planks and their variations are excellent for building core strength, which is essential for maintaining proper posture and efficiency on long rides

Bird Dog

This exercise improves core stability and helps with balance, both of which are crucial for endurance cycling

Flexibility and Mobility

Hip Flexor Stretch

Cycling can lead to tight hip flexors. Regular stretching helps maintain flexibility and prevent discomfort on long rides

Hamstring Stretch

Keeping your hamstrings flexible is crucial for maintaining an efficient pedal stroke and preventing lower back pain

By incorporating these exercises into your training regimen, you'll be well-prepared for the challenges of long-distance cycling. Remember to build up gradually, listen to your body, and maintain consistency in your training. With dedication and the right approach, you'll be ready to tackle those epic rides with confidence and enjoyment.

lower back pain stretches & exercise

Having just pulled my back while moving furniture around in the spare I thought I would do a blog on why its so important to look after your back and what you can do if you have pulled something.

Lower back pain is a common issue that affects millions of people worldwide. Whether you're dealing with chronic discomfort, occasional twinges, or recovering from an injury, incorporating targeted exercises and stretches into your routine can significantly improve your condition. Let's explore some effective ways to alleviate lower back pain and strengthen your core muscles.

Understanding Lower Back Pain

Lower back pain can stem from various causes, including poor posture, muscle strain, herniated discs, or underlying medical conditions

While it's always advisable to consult a healthcare professional for persistent or severe pain, many cases of lower back discomfort can be managed and improved through regular exercise and stretching.

Beneficial Exercises for Lower Back Pain

1. Knee to Chest Stretch

This simple stretch helps relax your lower back muscles and improve flexibility:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Gently pull one knee towards your chest, holding for 5 seconds.

3. Return to the starting position and repeat with the other leg.

4. Perform this stretch 2-3 times for each leg, up to 3 times daily

2. Lower Back Rotation

This exercise gently rotates your lumbar spine, promoting flexibility:

1. Lie on your back with knees bent and feet flat on the ground.

2. Keeping your shoulders on the floor, slowly rotate your knees to one side.

3. Hold for 5-10 seconds, then return to the starting position.

4. Repeat on the other side, performing 2-3 sets daily

3. Cat-Cow Stretch

This yoga-inspired movement helps improve spine flexibility:

1. Start on your hands and knees in a tabletop position.

2. Inhale, arching your back and lifting your head (Cow pose).

3. Exhale, rounding your spine and tucking your chin (Cat pose).

4. Repeat this sequence 20 times, up to 3 times a day

4. Pelvic Tilts

This exercise strengthens your core and improves lower back stability:

1. Lie on your back with knees bent and feet flat on the floor.

2. Tighten your abdominal muscles, pressing your lower back into the floor.

3. Hold for 5 seconds, then relax.

4. Perform 30 repetitions, repeating as needed throughout the day

Strengthening Exercises

1. Glute Bridges

This exercise targets your glutes and core muscles:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Tighten your abdomen and glutes, lifting your hips off the ground.

3. Hold the position for 3 deep breaths, then lower back down.

4. Start with 5 repetitions and gradually increase to 30

2. Bird Dog

This exercise improves core stability and balance:

1. Start on your hands and knees.

2. Simultaneously extend your right arm forward and left leg backward.

3. Hold for a few seconds, then return to the starting position.

4. Repeat on the opposite side, aiming for 10-15 repetitions per side.

Stretches for Flexibility

1. Child's Pose

This relaxing yoga pose gently stretches the lower back:

1. Kneel on the floor with your knees apart and toes touching.

2. Sit back towards your heels and reach your arms forward.

3. Hold for 30 seconds, repeating 5 times per session, up to 3 times daily

2. Hamstring Stretch

Tight hamstrings can contribute to lower back pain:

1. Lie on your back and lift one leg, keeping it as straight as possible.

2. Hold behind your thigh or use a strap around your foot.

3. Hold for 30 seconds, then switch legs.

4. Repeat 2-3 times on each side

Conclusion

Incorporating these exercises and stretches into your daily routine can significantly improve lower back pain and overall spinal health. Remember to start slowly, listen to your body, and consult a healthcare professional if you experience persistent or worsening pain. With consistency and proper form, you'll be on your way to a stronger, more flexible lower back.

For a free consultation get in touch.

New whats-app channel

I'm excited to announce the launch of my new WhatsApp channel, dedicated to keeping you updated with the latest health and fitness news! This channel is designed to provide you with valuable insights, tips, and trends in the fitness world, all delivered straight to your mobile device.

Why Follow My WhatsApp Channel?

Stay Informed: In the fast-paced world of health and fitness, staying updated is crucial. My WhatsApp channel will share the latest research, workout tips, nutrition advice, and motivational content. You'll be among the first to know about new trends and effective strategies that can enhance your fitness journey.

Personalized Content: Unlike generic fitness newsletters, my channel will cater specifically to your interests. Whether you're looking for strength training tips, nutritional advice, or mental wellness strategies, I’ll ensure that the content resonates with your goals.

Community Support: Joining this channel means becoming part of a community focused on health and wellness. You can share your experiences, ask questions, and engage with like-minded individuals who are on similar journeys.

Convenience: With updates sent directly to your phone, you can easily access fitness information anytime, anywhere. This convenience makes it easier for you to integrate new ideas into your daily routine.

Importance of Staying Updated

In today’s world, misinformation about health and fitness is rampant. Following my WhatsApp channel ensures that you receive accurate and reliable information. This is essential for making informed decisions about your health and fitness goals. Moreover, staying updated can significantly enhance your motivation. Regularly receiving fresh content can inspire you to try new workouts or adopt healthier eating habits. It’s all about creating a sustainable lifestyle change rather than a temporary fix. I encourage you to join my WhatsApp channel today! Let’s embark on this journey together towards better health and fitness. Your commitment to following along will empower you with knowledge and support as we navigate this exciting path together!

Many thanks

Gary

white & brown fats, what is the difference?

Brown fat and white fat have several key differences in their structure, function, and effects on the body:

Structure and Composition:

• White fat is made up of large lipid droplets that store energy It's composed primarily of fatty acids.

• Brown fat contains many small lipid droplets and is packed with iron-rich mitochondria, which give it its brown coluor

Location in the Body:

• White fat is typically found in larger amounts around the midriff, thighs, and hips

• Brown fat is found in smaller amounts, mainly around the neck, shoulders, spine, kidneys, and heart in adults

Primary Functions:

• White fat's main role is to store excess energy as large fat droplets

• Brown fat's primary function is to generate heat and regulate body temperature through a process called thermogenesis

Energy Usage:

• White fat stores calories

• Brown fat burns calories to produce heat, especially when activated by cold temperatures

Metabolic Effects:

• Excess white fat, especially around the midsection, is associated with increased risk of diseases like diabetes and heart disease

• Brown fat may have protective effects against certain diseases, particularly for people with high amounts of white fat. It can help burn calories and may improve insulin sensitivity

Interaction with the Body:

• When the body gets cold, it releases norepinephrine, which activates brown fat .This triggers the mitochondria in brown fat cells to start burning energy and producing heat.

• Brown fat can use white fat as a fuel source. When activated (e.g., by exercise or cold exposure), brown fat may burn white fat to assist in heat production.

• Brown fat also plays a role in filtering out certain amino acids from the blood, which may help reduce the risk of obesity and diabetes

Potential for Health Interventions:

• Researchers are studying ways to increase or activate brown fat as a potential treatment for obesity and related metabolic disorders.

• Strategies being explored include cold exposure, exercise, and certain dietary components to potentially increase brown fat activity

In summary, while white fat primarily stores energy, brown fat actively burns calories and generates heat. The interplay between these two types of fat and their effects on metabolism makes brown fat an exciting area of research for potential health interventions.

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How to get to the gym on a dark and miserable evening!

Finding the motivation to leave the comfort of your home and head to the gym on dark and miserable evenings can be a challenge. However, with a few strategies and a supportive mindset, you can make this process easier. Here’s how you can overcome those evening blues and stay committed to your fitness goals.

Embrace the Power of Routine

Establish a Consistent Schedule
Creating a workout routine that fits into your daily life is crucial. By setting specific days and times for your workouts, you condition your mind to expect exercise as part of your routine. This consistency can help you combat the temptation to stay indoors when the weather is dreary.

Prepare in Advance
Lay out your workout clothes and pack your gym bag the night before. This small act reduces friction in your decision-making process and makes it easier to transition from home to the gym.

Create a Motivating Environment

Set Up a Home Gym Space
If venturing out feels too daunting, consider setting up a small home gym. This allows you to work out in the comfort of your own space, especially on those particularly miserable evenings. As a personal trainer, I can help you design an effective workout plan that utilises minimal equipment, making it easy to stay active at home.

Incorporate Technology
Use fitness apps or online classes that you can access from home. This way, even if you don’t make it to the gym, you still have structured workouts available at your fingertips.

Find Accountability

Workout with a Friend or Trainer
Having someone to exercise with can significantly boost your motivation. Whether it’s meeting a friend at the gym or scheduling sessions with me as your personal trainer, accountability can transform those dark evenings into productive workout sessions.

Join a Group Class
Participating in group classes not only provides structure but also fosters a sense of community. The energy of others working towards similar goals can be incredibly motivating.

Focus on the Benefits

Remind Yourself of Your Goals
Keep your fitness goals at the forefront of your mind. Whether it's losing weight, building strength, or simply feeling better, reminding yourself why you started can reignite your motivation on those tough evenings.

Visualize Success
Take a moment before heading out to visualize how great you’ll feel after completing your workout. This positive mental imagery can help push you out the door.

Utilise Flexible Training Options

As a personal trainer who operates both in a gym and offers mobile training sessions in clients’ homes or offices, I understand that not everyone thrives in a traditional gym environment. If you're struggling to get out on those dark evenings, consider scheduling sessions at home where I can bring the workout directly to you. This flexibility allows you to maintain your fitness routine without the added stress of commuting in less-than-ideal weather conditions

Conclusion

While dark and miserable evenings may tempt you to stay indoors, implementing these strategies can help you stay committed to your fitness journey. Whether through establishing routines, creating motivating environments, or leveraging flexible training options, there are many ways to make it easier to get out of the house and into the gym. Remember, every step counts towards achieving your goals—don’t let the weather hold you back!

For more information get in-touch

Mobile pt and fitting it in.

As a mobile personal trainer with 15 years of experience serving clients in Basingstoke, Surrey, and North Hampshire, I've seen first hand how busy professionals struggle to maintain their fitness routines. For CEOs, company directors, and business owners, finding time to hit the gym can be a significant challenge. This is where mobile personal training comes in, offering a solution that fits seamlessly into your hectic schedule.

The Time-Saving Advantage

In the fast-paced world of business leadership, every minute counts. Mobile personal training eliminates the need to commute to a gym, saving you precious time that can be better spent on your fitness goals or other priorities. Instead of battling traffic or searching for parking, you can start your workout the moment your trainer arrives at your chosen location.

Flexibility That Fits Your Schedule

As someone who's worked with numerous high-level executives over the years, I understand the unpredictability of your calendar. Mobile personal training offers unparalleled flexibility:

• Early Morning Sessions: Start your day with an energizing workout before your first meeting.

• Lunch Break Fitness: Maximize your midday break with a quick, effective session.

• Evening Wind-Down: De-stress after a long day with a tailored workout at home.

This adaptability ensures that your fitness routine complements your professional life rather than competing with it.

Personalised Attention in Your Space

One of the most significant benefits of mobile personal training for busy professionals is the level of personalised attention you receive. In your own environment – be it your home, office, or even a nearby park – you'll have my undivided focus. This one-on-one approach allows for:

• Workouts tailored to your specific goals and time constraints

• Immediate form corrections and technique adjustments

• A distraction-free environment conducive to your success

Efficiency and Effectiveness

With limited time available, it's crucial that every minute of your workout counts. Mobile personal training sessions are designed to be highly efficient, incorporating:

• High-intensity interval training (HIIT) for maximum calorie burn

• Strength training to build lean muscle and boost metabolism

• Flexibility work to counteract the effects of long hours at a desk

These targeted sessions ensure you get the most out of your investment in fitness, even with a packed schedule.

Consistency is Key

For busy executives, consistency in fitness can be challenging. Mobile personal training removes many of the barriers that lead to skipped workouts. By bringing the gym to you, it becomes much easier to maintain a regular exercise routine. This consistency is crucial for seeing real results and maintaining long-term health and wellness.

Beyond Physical Health

The benefits of mobile personal training extend beyond physical fitness. Regular exercise has been shown to:

• Improve cognitive function and decision-making skills

• Reduce stress and enhance mood

• Boost energy levels and productivity

These benefits are particularly valuable for those in high-pressure leadership roles, helping you perform at your best both in and out of the boardroom.

A Solution Tailored to Basingstoke and Beyond

Having served clients across Basingstoke, Surrey, and North Hampshire for over a decade and a half, I've tailored my mobile personal training services to meet the unique needs of busy professionals in these areas. Whether you're based in a bustling city center or a quieter suburban location, I bring the gym to you, ensuring that geography is never a barrier to your fitness goals.In conclusion, for CEOs, company directors, and business owners who are always on the go, mobile personal training offers a convenient, efficient, and effective solution to stay fit and healthy. By bringing expert guidance directly to you, it eliminates excuses and makes fitness an achievable part of your busy lifestyle. Don't let a hectic schedule stand in the way of your health and well-being – consider mobile personal training as your path to a fitter, more energized you.

For a free consultation get in-touch

Blood flow restriction training

Blood Flow Restriction Training: A Revolutionary Technique for Muscle Growth and RehabilitationBlood Flow Restriction (BFR) training, also known as KAATSU training, has been gaining popularity in the fitness and rehabilitation world, it's essential to understand this technique's origins, benefits, and potential risks to provide informed guidance.

Origins of BFR Training

BFR training was first developed in Japan in the 1960s by Yoshiaki Sato.

Sato's journey began with self-experimentation, leading to the creation of a technique that would revolutionise strength training and rehabilitation. The method involves applying a flexible cuff to the upper portions of the arms or legs, reducing blood flow to the working muscles during exercise

Benefits of BFR Training

Muscle Growth and Strength

One of the most significant advantages of BFR training is its ability to stimulate muscle hypertrophy and strength gains using lower loads than traditional resistance training

This makes it an excellent option for:

1. Individuals recovering from injuries

2. Those unable to lift heavy weights

3. Athletes looking to reduce joint stress while maintaining muscle mass

Research has shown that low-intensity BFR training can result in a 10-20% increase in muscle strength over 4-6 weeks, comparable to gains from high-intensity exercise without BFR

Rehabilitation and Injury Prevention

BFR training has proven particularly useful in rehabilitation settings. It can help prevent muscle atrophy and accelerate recovery in postoperative patients or those with injuries that limit their ability to perform high-intensity exercises

Cardiovascular Benefits

Surprisingly, BFR training can also improve cardiovascular fitness. Studies have shown that combining low-intensity aerobic exercise with BFR can enhance VO2 max and exercise endurance

Potential Risks and Precautions

While BFR training is generally safe when performed correctly, there are some potential risks to be aware of:

1. Cardiovascular stress: The reduced blood flow can increase heart rate and blood pressure

2. Dizziness and fainting: Due to reduced venous return and cardiac preload

3. Nerve compression: Improper cuff placement or pressure can lead to nerve damage

4. Thrombosis: Although rare, there's a slight risk of blood clot formation

To minimize these risks, it's crucial to:

• Use proper equipment and techniques

• Start with familiarization sessions and gradual progression

• Avoid training to exhaustion

• Be cautious in hot and humid environments

• Ensure proper hydration

Implementing BFR Training

When incorporating BFR into your routines: Use specialised bands or cuffs, setting the pressure to 40-80% of the limb occlusion pressure

1. Perform exercises at 20-30% of 1 repetition max (1RM)

2. Aim for high repetitions (15-30) with short rest intervals (30-60 seconds

3. Limit BFR sessions to 2-3 times per week

Conclusion

Blood Flow Restriction training offers a unique approach to muscle building and rehabilitation. Its ability to produce significant gains with lower loads makes it an attractive option for various clients. However, as with any training method, it's essential to understand the proper techniques and potential risks. By staying informed and implementing BFR training correctly, you can provide your clients with a safe and effective tool to enhance their fitness journey. Remember, while BFR training can be highly beneficial, it should complement, not replace, traditional training methods. Always tailor your approach to each client's individual needs and goals.

PAy as you go

Welcome to a Flexible Fitness Future!

At Gary Fillery Personal Training, I understand that life can be unpredictable, and committing to long-term fitness plans can be daunting. That’s why we’re excited to introduce our new Pay-As-You-Go pricing structure! Designed with your flexibility in mind, this plan allows you to tailor your fitness journey to your schedule and needs without any long-term commitments.

How It Works

Our Pay-As-You-Go structure is simple and straightforward:

Book a Session: Choose the time and location that works best for you. Whether it’s a quick lunchtime workout or a weekend fitness blast, you have the freedom to pick when you train.

Pay Per Session: No need to worry about upfront payments or monthly fees. You only pay for the sessions you attend. It’s fitness on your terms!

Stay Flexible: Life happens! If you need to cancel or reschedule, just let us know at least 24 hours in advance. We aim to be as flexible as you need to be.

No Commitments: Perfect for those with busy or unpredictable schedules.

Cost-Effective: Only pay for the sessions you use.

Personalised Training: Get the same personalized attention and tailored workouts without the pressure of a contract.

Flexible Scheduling: Easily fit your workouts into your lifestyle.

Ready to Get Started?

Join the fitness revolution with our Pay-As-You-Go plan and take control of your fitness journey today. To book a session or learn more, contact me. Your flexible fitness future starts now!

Click Here to book your PAYG PT session

The Allure of Trail Running

A New Chapter in My Fitness Journey

As a fitness enthusiast with a deep-seated passion for outdoor activities, I have always been drawn to the idea of pushing my limits in nature. My journey through the world of fitness has taken many forms, from intense gym sessions to invigorating paddle-boarding trips. Among these, road running once stood out as a regular part of my routine. However, as the miles stacked up and the wear and tear on my joints became all too apparent, I found myself in search of a more forgiving and fulfilling alternative. Enter trail running—a perfect blend of physical challenge and natural exploration that not only eases the impact on my body but also offers an exciting new avenue for achieving my fitness goals, including weight loss.

The Road That Led to the Trails

My history with road running is a familiar tale for many fitness enthusiasts. The open road, the rhythmic pounding of feet on pavement, and the satisfaction of ticking off miles are aspects that many runners cherish. For me, road running was a straightforward way to maintain cardiovascular health, build endurance, and manage stress. However, over time, the repetitive impact on hard surfaces began to take a toll on my joints. Knees, ankles, and hips—areas that bear the brunt of each stride—started to send signals that something needed to change. The pain, while not debilitating, was a constant reminder that my body wasn't as invincible as I'd like to believe.

Despite this, the idea of giving up running entirely was never an option. The physical and mental benefits were too significant to abandon. That’s when I started to explore alternatives and stumbled upon trail running—a form of running that takes place on natural terrain, offering a whole new world of experiences and benefits.

Why Trail Running?

Trail running is not just a change of scenery; it's a change in philosophy. Unlike road running, which often emphasises speed and distance, trail running is about adapting to the environment, navigating uneven terrain, and embracing the unpredictability of nature. The trails offer softer surfaces—dirt, grass, and sometimes sand—that are far gentler on the joints compared to the relentless hardness of asphalt or concrete. This reduction in impact was a primary factor in my decision to transition to trail running, as it promised to alleviate the strain on my joints while still allowing me to enjoy the running experience.

A Low-Impact Workout

One of the standout benefits of trail running is the reduced impact on the body. The uneven, softer surfaces of trails absorb more shock than pavement, which translates to less stress on the knees, hips, and back. This aspect of trail running has been a game-changer for me. The relief from joint pain has been palpable, and I can now run longer distances without the nagging fear of aggravating old injuries. The varying terrain also forces the body to engage stabilizing muscles that are often neglected during road running, contributing to overall strength and reducing the risk of injury.

A Natural Environment for Weight Loss

For those like me who are keen on losing weight, trail running offers an effective and enjoyable solution. Running on trails typically requires more energy than road running due to the diverse terrain, which can include hills, roots, rocks, and other obstacles. This means that you burn more calories per mile on trails than you would on a flat, even road. The constant adjustments your body makes to maintain balance and forward momentum engage more muscle groups, leading to a higher overall calorie expenditure.

Moreover, the natural surroundings of trails provide a mental boost that can make the workout feel less taxing. There's something inherently motivating about running through a forest, along a river, or up a mountain trail. The beauty of nature distracts from the physical effort, making it easier to push harder and longer, thus maximizing the benefits for weight loss.

Mental Health Benefits

Beyond the physical perks, trail running offers substantial mental health benefits. Running in nature has been shown to reduce stress, anxiety, and depression. The tranquility of natural surroundings helps to clear the mind, providing a sense of peace and perspective that is hard to achieve in more urban settings. For me, trail running has become a form of moving meditation—a time to disconnect from the noise of daily life and reconnect with myself. The mental clarity and calm that follow a trail run are just as valuable as the physical benefits.

The Excitement of Competition

As someone who thrives on setting goals and pushing boundaries, the prospect of entering my first competitive trail run is incredibly exciting. Unlike road races, which can sometimes feel monotonous, trail races promise an adventure with every step. Each race is different, offering unique challenges based on the terrain, weather, and location. This unpredictability adds an element of excitement and keeps the experience fresh.

Preparing for a trail race involves more than just building endurance; it requires honing technical skills, such as navigating uneven ground, pacing on inclines, and managing energy reserves for longer distances. The thought of putting these skills to the test in a competitive environment is both exhilarating and motivating. I’m eager to experience the camaraderie of the trail running community, where participants often encourage one another, and the emphasis is on shared adventure rather than just the final time.

Embracing the Learning Curve

Transitioning from road running to trail running has not been without its challenges. The learning curve is steep—literally and figuratively. Trail running demands a different kind of focus. You have to be constantly aware of where you’re stepping, navigating roots, rocks, and other obstacles. The terrain can change from one moment to the next, requiring quick adjustments in stride and speed. Uphill climbs test your strength and endurance, while downhill runs demand control and technique to avoid injury.

But these challenges are part of what makes trail running so rewarding. Each run is an opportunity to improve, to become more in tune with the environment, and to push personal boundaries. The sense of accomplishment that comes with completing a tough trail run is incomparable.

So looking forward to entering my first competition, What I really do like about trail running is that its abut the senary and not my personal best.

have you hit a plateau in your workout

One of the most common reasons for stagnation is following a flawed or non-progressive workout routine. If you've been using the same weights, reps, and exercises for months without increasing the challenge, your body has likely adapted and stopped responding. To see changes, your program needs to incorporate progressive overload, which means gradually increasing the weight, frequency, or number of repetitions in your strength training routine.

Lack of Variety

Doing the same routine repeatedly can lead to a plateau. Your body needs new stimuli to continue adapting and changing. Try incorporating different exercises, varying your rep ranges, or adding new training modalities like HIIT (High-Intensity Interval Training) to shock your system into growth.

Nutrition Issues

Even with consistent gym attendance, poor nutrition can sabotage your progress. Your body needs the right fuel to change, grow, and recover. Ensure you're eating enough protein to support muscle growth and repair, and that your overall calorie intake aligns with your goals (whether that's fat loss or muscle gain).

Insufficient Recovery

While working out 5 days a week shows commitment, it's crucial to allow for proper recovery. Overtraining can lead to fatigue, decreased performance, and even regression in results. Make sure you're getting enough sleep and consider incorporating rest days or active recovery sessions into your routine.

Lack of Intensity

Sometimes, the issue isn't frequency but intensity. If you're not pushing yourself hard enough during your workouts, you may not be creating enough stimulus for change. Ensure you're challenging yourself appropriately during each session.

Inconsistent Attendance

While you mention going to the gym 5 days a week, it's worth considering if this is truly consistent. Sporadic attendance or frequently skipping workouts can significantly impact your progress.

Stress and Lifestyle Factors

High stress levels, poor sleep quality, and other lifestyle factors can impede your body's ability to change and recover from workouts. Consider how these elements might be affecting your progress.

Unrealistic Expectations

Remember that significant physical changes take time. If you've only been consistent for a few weeks or months, you might need to be more patient. Progress isn't always visible in the mirror right away, so consider tracking other metrics like strength gains or measurements.

Hormonal Issues

In some cases, hormonal imbalances can make it difficult to see changes despite consistent effort. If you've addressed all other factors and still see no progress, it might be worth consulting with a personal trainer (ME).To break through your plateau and start seeing changes:

1. Reassess and adjust your workout program regularly

2. Incorporate variety in your training

3. Pay close attention to your nutrition

4. Ensure adequate recovery and sleep

5. Increase workout intensity when appropriate

6. Stay consistent with your gym attendance

7. Manage stress and other lifestyle factors

8. Track progress using various metrics, not just visual changes

9. Consider seeking guidance from a fitness professional to personalise your approach

Remember, everyone's fitness journey is unique. By addressing these potential roadblocks and staying committed to your goals, you can overcome this plateau and start seeing the changes you're working hard for.

For a free consultation get in touch.

Plant or animal proteins

Plant and animal proteins have distinct characteristics that can impact overall health, including brain function in later life. While both types of proteins provide essential amino acids, their composition and effects on the body differ in several ways.

Composition and Amino Acid Profile

Animal proteins are generally considered complete proteins, containing all nine essential amino acids in adequate amounts. In contrast, most plant proteins are incomplete, lacking one or more essential amino acids. However, some plant sources like quinoa, buckwheat, and soy are complete proteins.To obtain all essential amino acids from plant sources, it's important to consume a variety of plant-based proteins throughout the day. For example, combining grains with legumes can provide a complete amino acid profile.

Digestibility and Absorption

Animal proteins tend to be more easily digested and absorbed by the body compared to plant proteins. This higher bioavailability means that a smaller amount of animal protein can provide the same nutritional benefit as a larger amount of plant protein.

Impact on Brain Health in Later Life

Research on the long-term effects of plant versus animal proteins on brain health has yielded mixed results. Some studies suggest potential benefits of plant-based diets for cognitive function, while others highlight the importance of animal proteins.A study published in the Journal of Alzheimer's Disease found that a higher intake of plant protein was associated with better cognitive performance in older adults. The researchers observed that participants who consumed more plant protein had better verbal fluency and working memory compared to those who consumed more animal protein.On the other hand, animal proteins, particularly those from fish and lean meats, provide essential nutrients like vitamin B12 and omega-3 fatty acids, which are crucial for brain health. A study in the American Journal of Clinical Nutrition reported that older adults with higher intakes of animal protein had a lower risk of cognitive decline over a 3-year period.It's important to note that the overall dietary pattern, rather than individual protein sources, may have a more significant impact on brain health. The Mediterranean diet, which includes a balance of plant and animal proteins, has been consistently associated with better cognitive function and reduced risk of dementia in numerous studies.

Other Health Considerations

While animal proteins provide complete amino acid profiles and are easily absorbed, they often come with higher levels of saturated fat and cholesterol. Plant proteins, on the other hand, are typically lower in saturated fat and higher in fiber, which can have beneficial effects on cardiovascular health and potentially reduce the risk of chronic diseases.

Conclusion

Both plant and animal proteins can contribute to a healthy diet and support brain function in later life. The key is to maintain a balanced approach:

1. If following a plant-based diet, ensure a variety of protein sources to obtain all essential amino acids.

2. If consuming animal proteins, opt for lean sources like fish, poultry, and low-fat dairy.

3. Consider incorporating a mix of both plant and animal proteins for optimal nutrition.

Ultimately, the best protein strategy for brain health in later life likely involves a diverse diet rich in nutrients from both plant and animal sources, combined with other lifestyle factors such as regular exercise and cognitive stimulation.

For a free consultation get in touch.

Gary