Over 40s Fitness with Tristan Lowe

In this short driving episode I share my thoughts on what I've witnessed in the city of Lincoln UK. 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. Watch the episode on YouTube and listen on Spotify, Amazon Music or Apple Podcasts. Thanks for listening.

In this short discussion I share my thoughts and findings on why the upcoming scramble to book our annual vacation can lead to an increase in poor health decisions and subsequent outcomes. 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. Watch the full episode on YouTube, listen on Spotify, Amazon Music or Apple Podcasts. Health:No Filter (formerly Over 40s Fitness with Tristan Lowe) Thanks for listening.

In this short episode, I share my thoughts on a common reason we use to avoid exercising / improving our physical and mental health...namely not getting adequate, unbroken or even perfect sleep. 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.

In this short episode, I look at our nations obsession with home improvements, from adding conservatories and kitchen extensions to mowing the lawn and buying shiny new household appliances. 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. Watch the episode on YouTube, listen on Spotify, Amazon Music, Apple Podcasts. Please like, share and subscribe to the channel for more free content. Thanks for listening.

In this short episode I look at the current health and fitness obsession / accountability undertaken by hip hop musicians, from Jay Z and Busta Rhymes to Method Man and Kendrick Lamar. 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. Watch the full episode on YouTube or listen on Spotify, Amazon Music or Apple Podcasts. Please feel free to comment and subscribe to the channel for weekly content. Thanks for listening.

In this episode my guest is Rosie Elvin, of ADHD FOCUS. 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. Watch the full episode on YouTube, listen on Spotify, Amazon Music and Apple Podcasts. Thanks for listening.

In this short episode, recorded in a local city center park, I discuss why we should utilize all four seasons in our quest for better health and fitness levels. 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. Watch the video on YouTube, listen on Spotify or Amazon Music. Please like, subscribe and share the channel for future free content. Thanks for listening.

In this episode I share my thoughts and experiences regarding why we should consider using books for inspiration and information on all health and fitness related. 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. Watch the full video on YouTube, or listen on Spotify. Please subscribe to the channel and comment on any episodes in the catalogue. Thanks for listening Stay fit and Healthy Tristan Lowe

My guest in this episode is Carrianne Dukes, returning to the channel to reverse roles and ask me questions on all things health and fitness. 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. Listen here or on Spotify, Amazon Music and Apple Podcasts. Please subscribe to the channel and share it with someone you think could benefit from any of the catalogue of episodes. Thanks for listening

In this short episode, I send out a reminder to stop procrastinating, when it comes to starting your health improvements. 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. Watch the full episode on YouTube, listen on Spotify, Amazon Music and Apple Podcasts. Please share the channel, to help it grow and receive more free content. Thanks for listening.

My guest in this episode is Emma Tatlow, CEO at Active Lincolnshire. 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, Watch the full episode on YouTube, listen on Spotify, Amazon Music and Apple Podcasts. Please feel free to like, subscribe and share this channel for future content updates. Thanks for listening.

My guest for episode 80 is Paul Holder, a one time personal training client, who drops by to discuss his skiing stories, from beginner to intermediate level. 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. Watch the full episode on YouTube, or listen on Spotify, Amazon Music and Apple Podcasts. Feel free to subscribe and comment on any episode, for future free content. Enjoy your skiing this winter Thanks for listening.

In this discussion, I share my ten tips for a healthier start to your new year. 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. Watch the full episode on YouTube, listen on Spotify, Amazon Music or Apple Podcasts. Feel free to share this channel, with someone you think might benefit from the free content. Happy new year and thanks for listening.

In this festive episode, my guest Marc Finney drops by to share his thoughts and experience in all things personal training throughout 2024. 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. Please subscribe to the channel on Spotify, Amazon Music, Apple Podcasts or watch the full episode on YouTube. Thanks for listening..

In this episode, my guest is Joe Cheetham, a Lincolnshire based landscape gardening expert, who balances his work life with surfing. 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. Watch the full video on YouTube or listen on Spotify. Thanks for listening

In this short episode, I discuss the benefits of improving your flexibility. 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. Listen to the episode here or on Spotify, Amazon Music and Apple Podcasts. Watch the video on YouTube and please feel free to comment, share and subscribe for me free content. Thanks for listening.

In this discussion, my guest is Jonathan Gibbs, a recently retired GP who stays physically fit and healthy by way of endurance training - 10k, half / full marathon runs and what he does to compliment his training with strength based exercise, mobility, flexibility and sports massage therapy. 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. Listen here and on Spotify, Amazon Music or Apple Podcasts. Watch the full video on YouTube Please subscribe to the channel for more free content on all things health and fitness.

"A golf professional, or golf pro, is someone who is an expert in golf and works in the sport in some way" Teaching or coachingGolf 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. Thanks for listening

In this episode I discuss why it's important to take care of your skin. 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. Watch the full video here or listen on Spotify, Apple Podcasts and Amazon Music. Please comment and share the channel for more free content. Thanks for listening.

In this episode, I take a brief look at blood pressure and why it's important to monitor our body's own canals of life. 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. Listen to the episode here or on Spotify, Apple Podcasts and Amazon Music or watch the video on YouTube. Please subscribe to the channel for more free content and feel free to comment and share with your friends, family and colleagues. Thanks for listening.

In this video I look at our most valuable commodity....time. 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

In this video, I discuss the twice yearly race to purchase a new car, in either September or March and how little men (and women) pay attention to their most important vehicle, being their own body. 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. Watch the full video here or listen on Spotify, Apple Podcasts or Amazon Music and of course feel free to like, comment and subscribe to the channel, it'll help it grow and continue allowing me to deliver free content. Thanks for listening!

With the advent of the release of Joker 2, the highly anticipated sequel to the 2019 box office smash, I look at the weight loss achieved by lead actor Joaquim Pheonix, to play the role of Arthur Fleck (the Joker) in his infancy. 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. Listen to the full episode here or go to Spotify, Apple Podcasts and Amazon Music. Watch the video on YouTube and feel free to subscribe, comment and share the channel for more free content. Thanks for listening

In this video I discuss Anthony Joshua's latest loss in the boxing ring. 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. Watch the full video here on YouTube or listen on Spotify, Amazon Music or Apple Podcasts. Please comment, like, subscribe and share this to help the channel grow. Thanks for listening.

In this episode my guest is Jim Smith, a Lincoln city based bespoke tailor, with a reputation for providing high levels of service, with clients requiring measurements for suit fittings to the eventual fitting of their specially made attire. 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. Watch the full video on YouTube or listen on Spotify, Amazon Music and Apple Podcasts. Feel free to like, comment and subscribe to the channel, to continue receiving free content on all things health and fitness. Thanks for listening

In this episode, my guest Poppy Pearson shares her stories, experiences and future plans on all things netball. 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. Watch the full video on YouTube or listen on Spotify, Apple Podcasts and Amazon Music. Feel free to like, comment, share and subscribe for more free content on all things health and fitness related. Thanks for listening.

In this episode, I discuss the current culture of women joining mixed gyms with the sole purpose of seeking attention from men. 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. Watch the full video on YouTube or listen on Spotify, Apple Podcasts or Amazon Music. Please subscribe to the channel and feel free to comment Thanks for listening.

In this video, I discuss the current culture of women joining mixed gyms with the sole purpose of seeking attention from men. 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. Watch the full video here on YouTube or listen on Spotify, Apple Podcasts or Amazon Music. Please subscribe to the channel and feel free to comment Thanks for watching.

In this episode I discuss the denial before acceptance phases often repeated by sports and fitness enthusiasts, when faced with injuries sustained in their chosen sports or pastimes. 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. Watch the full video on YouTube or listen on Spotify, Apple Podcasts and Amazon Music. Thanks for listening

In this discussion, I look at the current norm of unhealthy grooms and or brides walking down the isle on their big day, with dangerous levels of excess body weight and body fat. 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. Remember to subscribe to this channel and feel free to comment on YouTube. Thanks for listening here or on Spotify

In this discussion, I look at why it's important to have a hobby or totally separate interest, away from your newly found fitness quest. 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. Watch the full video on YouTube, or listen on Spotify, Apple Podcasts or Amazon Music. Feel free to comment and subscribe to the channel, to help it grow and enjoy future free content. Thanks for listening.

In this episode I look at the reasons and outcomes of the UK and the USA's on-going issue of manual labour workers significantly reducing their workloads and in some cases, stopping work early in life due to RSI (repetitive strain injury) or chronic (long term) musculoskeletal complaints. 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. Listen to the episode here, Spotify, Amazon Music or Apple Podcasts and watch the full video on YouTube. Feel free to like, subscribe and comment on any episodes, it'll help the channel grow. Thanks for listening

In this episode, I openly discuss the modern day phenomenon of online dating. 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. Please like, comment and subscribe to the channel, for future free content on all things health and fitness related. Thanks for listening

In this episode, I sit down with Lincolnshire's premier chauffeur, Stephen Jones of White 7 Lincoln, to discuss his own personal journey into a healthier lifestyle. 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. Thanks for listening and please subscribe to the channel for future free content.

In this episode, I cast my eye over a recent article in the UK's Times Newspaper. 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. Watch the full video on YouTube or listen on Amazon Music, Spotify or Apple Podcasts. Thanks for listening

In this discussion, my guest is Alison Whitely, a fifty year old mother, wife and adventurous personal training client. 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. Enjoy this discussion and watch the full video on Youtube. Thanks for listening

In this discussion I share my my experiences and thoughts on my recent visit to Tokyo and Kyoto. 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. Remember to like, subscribe and share this podcast, to be alerted when new episodes go live. Thanks for listening

Looking for some weight loss motivation? Listen to this episode to hear how one of my personal training clients, Carrianne Dukes, went from 105KG (16stone 7lbs) to 68KG (10stone 7lbs) in one year. 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! Remember to subscribe to this channel for more health and fitness related content.

In this video we look at ways to stay healthy during both short haul and long haul travel. 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. Please like, subscribe and share the channel for future content. Thanks for listening

In this episode I discuss how to gauge our body fat levels and why it's important to address any health related warning signs. 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. Please like, share and subscribe to the channel for future free content. Thanks for listening.

In this episode, my guest is Scott Perry, a professional magician who takes care of his physical and mental health, allowing for high levels of service to his clients and guests. 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. Watch the full video on YouTube and listen on Spotify, Amazon Music or Apple Podcasts. Please subscribe to the channel and feel free to comment.

In this episode, I discuss how to implement a body weight only exercise program, to kick start your resistance based workouts. 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. Please feel free to subscribe to the channel and comment on any video, for more content to follow. Thanks for listening and watching.

In this episode I celebrate a small milestone of reaching 50 podcast videos, covering health and fitness as a personal trainer. 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. Thanks for listening and watching Tristan Lowe

In this episode I discuss why it's important for men to get out in the sun as much as possible, in relation to improving our libido. 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. Please subscribe to this channel and enjoy the free health and fitness related content to come. Thanks for listening

In this episode I discuss a major muscle group within our body, namely the core. 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. Thanks for listening and feel free to subscribe and comment, as the channel grows. Watch on YouTube or listen on Spotify, Amazon Music, Apple podcasts or Google.

In part 2 of my discussion on aerobic fitness, we look at basic, safe tests given to personal training clients. 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. Please remember to subscribe to the channel and feel free to comment.

In this episode we look at why it's important to participate in aerobic exercise. 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. Thanks for listening

In this episode, I talk openly about relationships between Personal Trainers and Clients. 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.

In this episode I share the top ten things required to be a competent personal trainer. 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

In this episode I share my thoughts and experience as a personal trainer, regarding sleep and it's benefits to our health. 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.

In this episode I get to sit down and my guest Michelle Ahondjo, a footballer, now working in sports with young people. 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.