Health: No Filter

In this short discussion I look at why its important to self assess, regarding your poor health habits. During client personal training consultations and subsequent one to one exercise programming, we cover the clients habits from alcohol consumption and excess calories, to sedentary lifestyles and pharmaceutical dependency. If you can identify which long term bad habits are halting your progression to a healthier body, its now easier to achieve both short and long term goals, as you have essentially decluttered your mind, body, workplace or home from the offending articles and influences. Think of it like selling your home....we declutter, clean and finally present it to perspective buyers, in the hope of achieving the best sale price possible. Now think of it in a body composition sense, we decide to get fit and healthy, then we empty our kitchen of processed foods and fat / sugar laden snacks, then we work on our physiological presentation. Remember, a long term (chronic) habit has taken a long time to develop, of which its highly likely to take months, if not years to completely stop and never return to. This is part 1 of 3 episodes I'll be delivering on the subject of habits, so stay tuned for 2 more to come soon. Watch the episode on YouTube, or listen on Spotify and Amazon Music. Please subscribe to the channel for more free content. Thanks for listening.

In this timely episode I look at the current state of poor physical and mental health, as a result of habitual watching of tv streaming channels....in this case NETFLIX. Let's consider the following statistics, regarding Netflix subscribers. The current average UK subscription costs £9.50 per month, equating to £114 per year. Given the average unbroken subscription time of 4 years, this stands at £455 minimum, rising higher as the costs will inevitably increase. Now, the average watch time sits at 1.5 hours per day, equating to 546 hours per year. This is separate from additional sedentary time spent watching other streaming channels, of which often households are locked in to at least one more (Amazon, Disney, Sky, HBO, Paramount, HULU) to name a few. Consider the calories consumed whilst binge watching Netflix and you have a slow but guaranteed health decline, by way of excess weight gain, increased body fat levels, increased visceral fat, decreased muscle mass, decreased skeletal strength poor posture, poor eyesight and low levels of natural serotonin. If we invested the lost time and money to Netflix and spent it exercising, sleeping well, learning new healthy cooking skills and enjoying the great outdoors, we would become healthier, fitter, stronger and possibly 'happier'. What's not to like? Well Netflix is far easier to start and become addicted to, as the company spends millions on tracking our watching habits and therefore gives us more of what the algorithms suggest. Starting to walk everyday, swim, lift weights, cook healthy meals and go to bed earlier is far more daunting than the 60 seconds it takes to download Netflix and subsequently there is the instant gratification of watching a 24 hour supply of tv, compared to the time served, long process of losing excess weight and improving our diets. My advice as a professional personal trainer is to take some time out from watching tv subscriptions and do what it takes to get yourself fit and healthy.....THEN, when you have achieved your goals, perhaps go back and enjoy a Saturday night movie with your loved ones. Watch the full episode on YouTube.Listen on Spotify or Amazon Music Feel free to subscribe and comment, I'll be happy to reply. Thanks for listening.

In this discussion I look at why its important to monitor your alcohol consumption, for health reasons. A unit of alcohol is classed under the following ratings, of which can vary in different parts of the world. 8mg / 10ml of ETHANOL (half a pint of beer or lager) or (25ml of vodka, whisky, gin) or (50ml of wine, port, sherry). Consumption of alcohol is widely known to be detrimental to your physical, mental and emotional health. An alarmingly high percentage of the UK population drink alcohol, in not only social events, but also at home and or the workplace. Both sedentary and active people alike drink alcohol as either a mild relaxant or even to give an ill advised anti depressant effect. However, it's actually a depressant, of which leads to acute, then eventually chronic dependency, as our mind and body crave the initial buzz, followed by the temporary high, then obligatory comedown the next morning. Our vital organs are sent into a physiological panic, as the alcohol enters our bloodstream, with a varied time scale before the effects actually take place on our brain. It can take up to one hour for a single unit to have its full effect on our cognitive skills, heart rate and digestion, of which usually we have had more units within this time frame, compounding the long term effects to come. In this episode, I list signs you may have alcohol dependency, so please take some time to consider if any of the warning signs resonate with you? Watch the full episode on YouTube and listen on Spotify or Amazon Music. Feel free to comment and subscribe to the channel, for more free content. Thanks for listening

In this short episode, I remind you to keep your new healthy nutrition plans simple. We are only seven weeks into the new year and subsequently some are still contemplating making changes to their diets / eating habits. Nutrition is a vast subject, of which would take a multitude of episodes to barely scratch the surface. With this in mind, as a personal trainer, I often suggest clients keep their weight loss or body fat reduction plans simple, when it comes to the early stages of nutrition changes. It's tempting for new clients to over analyze their weekly food shop, with the influx of internet trends and social media marketing of the next 'superfood' or 'magic formula supplement'. My advice is to avoid overthinking and make a relatively small list of foods to buy and consume on a consistent basis, at least until you have made inroads into weight management. Factoring in your preferences for taste or any allergies, its way easier to maintain a healthy diet, given less options, rather than too many to chose from, which can lead to stagnation and even resorting back to poor choices. As you become disciplined with your nutrition, its okay to add a cheat meal or dine out once a month to enjoy eating, as you now course correct instantly and continue with your basic calorie consumption. Regarding supplementation, always ensure your actual food intake habits are dialed in before purchasing exotic sounding drinks, pills, tablets and potions, promising to make you look and perform better. Money is often wasted on supplements, as its far more exciting or time saving, than food shopping and preparation, given our hectic lifestyles and schedules. Take into account, you are still relatively new to a healthy diet and subsequently your body may be slow to change, as we all respond differently, given our starting points (weight, height, shape, sex, professions and sleep habits). Supplements can be addressed at a later stage, as you'll now be more aware of your physiology, through basic, safe and consistency in the kitchen. Should you give in to temptation and load up on supplements too early into your new healthy diet, it can create confusion as to what makes the most changes and perhaps lead you down the path of searching for your next fix of fat loss pills or slimming wonder drinks. Make a list, add your tuna and bananas and get to it. Trust me you'll develop a healthy relationship with food, rather than becoming obsessed over too many choices. Watch the short episode on YouTube and listen on Spotify or Amazon Music. Feel free to comment and subscribe to the channel. Thanks for listening.

Remaining clam is both a natural physiological state and a chosen way of mind, so to speak. Our temperament and or emotional states are subject to a barrage of factors, which in laymen's terms can be extrinsic or intrinsic, meaning external or internal. From our relationships with people and where we live, to our personal self care, by way of sleep, nutrition and exercise, achieving levels of calm can for some come easy and others, not so much. Upon visiting four countries in Asia, South Korea, Nepal, Japan and China I saw how the use of candles of all description, are implemented into daily rituals, for holistic purpose. I myself enjoy the calming effect and smell of candles, in the home, allowing for a sensation of nervous system balance. With the advent of technology devices, increased working hours, ultra processed foods and physical inactivity, we are constantly putting our nervous system under pressure, which in turn can lead to a sense of anxiety or unease. Regular strength training and cardiovascular exercise are some of the best antidotes to stress induced states, as increased blood flow and oxygen uptake help to trigger our parasympathetic nervous system, post workouts. Coupled with quality nutrition, by way of whole foods, low sugar intake and hydration, our ability to control our nerves, emotions and even behavior is improved. We can add extrinsic solutions to help us calm down, through relaxing music, plants, a decluttered home / work environment, regulated ambient temperatures and even color pallets. Finally.....last but by all means not least, sexual intercourse or intimacy is a sure fire way to destress and calm ourselves down, so get to it folks and thank me later. Watch the full episode on YouTube, or listen on Spotify and Amazon Music. Subscribe to the channel for more free content. Thanks for listening.

In this episode I discuss the dilemma / decision regarding training when unwell and or injured. Throughout our fitness journeys we are predisposed to a multitude of ailments, through poor technique in the gym, contact sports, overtraining, inadequate nutrition, sleep deprivation and even poor genetics. Coupled with respiratory illness, musculoskeletal disfunction, hereditary disease and self abuse, by way of alcohol consumption or narcotic dependency, we are bombarded with unwanted aches, pains and symptoms, which left unchecked can give rise to chronic fatigue syndrome, when also playing sports or fitness training. But....all is not lost, as there is usually an alternative route or approach to continuing with your training. Example - You have tennis or golfers elbow, with long term moderate pain to acute severe pain, whereby it's easy to concede and stop exercising, thinking the rest will speed up recovery. Now you're in a rut of exercise avoidance and possibly gaining weight / body fat, as you continue to consume your normal calorific intake, whilst missing workouts. Solution - Train your legs, abdominals and lungs, with running, swimming, walking, hiking. You can also still hit the gym, allowing for neutral grip during pulling movements for back are rear shoulder strength exercises. Try using lighter weights with higher repetitions instead, until your elbow / forearm pain is reduced by at least 75%, with time and remedial treatments. Should you fall victim to cold or flu, my advice is light exercise and complete bed rest respectively. Chronic Fatigue Syndrome is not to be taken lightly, as it can take months to fully recover, with not only musculoskeletal issues, but also jeopardized immune and or nervous systems. Look for early warning signs, such as erratic sleep, over eating, under eating, emotional imbalance, lowered libido (sex drive), poor decision making and of course poor results in the gym or sports field. Take five to seven days off from weight training every eight weeks, but still continue with short walks, quality sleep and nutrition. Go back to training feeling more refreshed and possibly less strain on your muscles, ligaments and tendons. Watch the full episode on YouTube or listen on Spotify and Amazon. Thanks for listening.

In this short discussion, I cover why and how your fitness plays a major factor in your physical appearance. Our aesthetics are there for all to see, of which people use their eyes and brain to make a decision instantly, often without too much time and thought. From new born babies and toddlers to teenagers and fully grown adults, we are constantly judged by our appearance, prior to our personality. This is a human reaction, which essentially is in place to give us feedback. The age old saying of 'beauty is in the eye of the beholder' may come in handy when it suits us, however if this is always the case, men and women would actively seek out, date, marry and start families with physically unattractive opposites. Unhealthy, overweight men are by definition, not first in the pecking order when it comes to being selected for fatherhood, as evolution has given women the ability to make an instant decision, for mate selection and subsequently, procreation. In the workplace, we do our best to make an effort at job interviews, from wearing a suit and tie to cutting our hair, as we want to make an impression during the recruitment phase, Women might take extra care with cosmetics and men will ordinarily double check our shoes are clean. These examples are repeated throughout our lives, of which we learn what to improve on, based on the reaction of others in the dating and employment world respectively. Exercise is crucial in improving or maintaining a physically pleasing physique. Our posture, bodyweight and facial structure all benefit from regular strength based and cardiovascular workouts. Blood circulation can give us a more fresh and healthy pallor. Increased muscle tone improves our posture and gait. Now factor in a reduced waistline, in both men and women, which after facial structure, is according to studies is a instant giveaway in mate selection. Quality sleep and nutrition are essential in our battle to maintain good looks, so it might be time to take stock of your diet and bedtime habits. What do you think about this subject? Watch the episode on YouTube or listen on Spotify and Amazon Music. Thanks for listening.

In this episode, we look into why it's essential to train our legs for fitness, health and longevity. Our legs are the largest and longest limbs on our body and subsequently require regular physical stimulation, by way of strength training, daily function and remedial attention. Consisting of large muscle groups, namely the quadriceps, hamstrings, calves and glutes, our legs are responsible for keeping us upright, balanced and mobile, exclusive of the core muscle groups. They make up at least 50% of our entire body mass, with not only muscles, but bones, ligaments, tendons and fluids, of which 'fun fact' we have two legs.... When starting out in your exercise journey, it's important to factor in varied, safe and effective leg strengthening movements, comprising of both bi-lateral and uni-lateral exercises. Squats, deadlifts, lunges, hip raises and calve presses are ordinarily the staple strength sets required to make noticeable changes to your physique and in certain instances, performance in sports. Bodyweight movements can be an ideal starting point, for beginners, with technique paramount, prior to progressing onto free weights and or machines. Simple plans, such as bodyweight squats, lunges, hip raises, box step ups, stationary bike and hill / incline treadmill walking are great introductions to stimulating your legs and lungs respectively. Start out with 2 to 3 bodyweight leg workouts per week, for approximately 4 weeks running, progressing onto adding light free weights for mild to moderate overload, for weeks 5 to 8. Try muti directional planes of movement, such as lateral and reverse to assist in improving your balance and cognitive skills. TRX SUSPENSION TRAINING is a great fitness aid for multi directional strength sessions, without excess strain on your nervous system, normally associated with barbell squats, deadlifts etc. Your muscles will give you feedback in the early stages, with mild to moderate soreness and tightness, often experienced in the glutes and hamstrings, so ensure you add both dynamic stretches in your warm up and static stretching post workout. Static stretches can be done the following day, if you're stuck for time in strength workouts. Aim for 2 sets of 15 to 30 second holds and ensure you breath slowly and purposefully to allow your nervous system to govern the range of movement / intensity of the stretch mechanism. Consume adequate amounts of protein and increase your water intake to speed up recovery and keep your joints lubricated. Within 8 to 12 weeks, your legs should start to take on a better appearance, with more lean and shapely glutes, hamstrings, quadriceps and calves. Additionally your abdominal region will be stronger and in some cases look flatter, depending on your starting bodyweight, fat levels, genetics and nutritional adherence. Right....its time to start training your lower body and reap the rewards in the short term, but more importantly the long term gains as we age. Watch the full video on YouTube, or listen on Spotify and Amazon Music. Please like and subscribe to the channel for more free content. Thanks for listening.

In the short episode, I share the five initial steps you should cover, when starting out on your new health kick. The steps listed here might not be the most obvious, however as a professional personal trainer I've learned a few genuine hacks to help build good, healthy habits and equally important, slowly rid yourself of bad habits. Thanks for listening.

In this episode I share my thoughts and experiences on all things Personal Training. As a professional in the health industry, we are both qualified and obligated to provide, structure, advice, programs and at times, empathy and or sympathy. Personal Training is a full time profession, weather we work from a private premises, health club, leisure center or home. We are constantly thinking of ways to ensure clients stay on track with their health and fitness, by way of reading articles, practicing various aspects of physical fitness, attending workshops and seminars and learning from our clients. We can refer clients to other health care professionals, such as GPs, Physiotherapists, Surgeons, Dieticians, Chiropractors and Remedial Therapists, to ensure he or she receives the appropriate diagnosis and treatments respectively. The most common request from new clients, during the consultation is weight management and or body fat reduction, of which subsequently can be a mid to long term relationship, depending on a range of factors, from the amount of weight to lose and developing a healthy, educated mindset, to learning fitness techniques and nutritional adherence. A client can start or stop their training appointments whenever they choose to, with of course an open door to return to training, as and when required. When embarking on your Personal Training journey, the client should be made aware he or she has an obligation to attend their booked and paid for appointment with the trainer and do their upmost to avoid cancellations or no shows, which can lead to a break down in the professional relationship and at times even a no return policy ensuing. Whilst this is seldom the case, its always good to clarify expectations at the start and therefore reap the rewards of your fitness goals. So, with this in mind, it's time you made the decision and investment into your health and wellbeing for year ahead. Good luck and feel free to subscribe to my channel for more future content. Watch the episode on YouTube or hop over to Spotify and Amazon Music. Thanks for listening.

In this short episode, I remind you to take stock of your health and fitness in the new year and beyond. It's January and once again and we're faced with the post Christmas blues, from returning to work and dealing with stress, to stepping on the bathroom scales or detoxing our bodies from festive excess. As a professional Personal Trainer, I'm often asked what's the best way to start the new year, regarding fitness.....find out here what I suggest. Watch the short video on YouTube, listen on Spotify or Amazon Music. Please like, comment and subscribe to the channel for more free content. Thanks for listening.

In this short discussion, I get to grinch on all things healthy at Christmas. Check out my five easy tips, to help maintain your health and fitness during the festive holidays. Some you may already have in the bag, so to speak, however you can always try adding a simple and effective discipline to your pre existing routines. Don't put off 'getting fit and healthy' until the new year....we still have 2 weeks to go folks. Watch the short video on YouTube, listen on Spotify or Amazon Music. Please subscribe to the channel to help me reach my 100 subscriber target, it's really appreciated. Thanks for listening.

My guest in this episode is Vandana Mistry, director of WellGen. We discuss her specialist services within the health and wellness sector, providing regeneration therapy, by way of using cold atmospheric plasma (CAP). What is Cold Atmospheric Plasma (CAP)? Plasma, the fourth state of matter, is an ionised gas composed of charged particles. Cold Atmospheric Plasma (CAP) operates at room temperature and is known for its antibacterial, antifungal, and antiviral properties. It promotes tissue regeneration, contributing to a healthier body environment. Based in Lincoln UK, WellGen is available to a multitude of clients / users and as such we are fortunate enough to host Vanda on this podcast, where I do my best to delve into the benefits and applications of the human regeneration jet technology provided. I'd like to thank Vandana for her valuable insights and wish both her and all involved at WellGen the best for 2026 and beyond. Watch the full episode on YouTube, listen on Spotify and Amazon Music. Thanks for listening.

In this episode, my returning guest is Marc Finney, based in Northampton UK. Marc is currently working with wide range of men, in personal training, of which aged 50 and over are increasing. We cover a multitude of topics, from weight loss jabs and rehabilitation to the phycology of gauging what's right or wrong for an individual client. Watch the full episode on YouTube, or listen on Spotify and Amazon Music. Feel free to subscribe and comment. Thanks for listening.

In this short episode I remind all to NOT delay your health improvements to January, with your 'new year new me' slogan all over social media. It's November now, with approximately 6 weeks until the new year, which gives you more than adequate time to start exercising now. Coupled with an immediate change to your nutrition and sleeping habits can pay noticeable dividends by December 31st. 5 to 6 weeks of abstinence from processed foods, alcohol, sugary drinks, smoking, vaping and zero exercise is a doable time frame to start your new year with a healthier body composition, better cardiovascular output and posture. Start now folks and get ahead of the curve, by walking everyday, lifting weights, swimming, cycling, yoga or pilates. Any of the above exercise suggestions will get you feeling good or even great for the festive week and new years eve. You can watch the episode on YouTube, listen on Spotify or Amazon Music. Please subscribe to the channel for more free content. Thanks for listening.

In this episode my guest is Steve Norton, a business finance specialist, based in Lincolnshire UK. Steve kindly shares his stories from managing a high street bank to working with clients, providing financial solutions and funding. I first met Steve at a local monthly morning business club, where he requested a personal training consultation with me, eventually leading to a weekly private one to one appointment for excess weight / body fat reduction. We have already achieved a weight loss of eighteen pounds and counting, alongside increased strength, mobility and flexibility. As a keen golfer, Steve's new and improved health statistics have complimented his game, with better musculoskeletal strength and core stability. A serious health scare (mini stroke) was the catalyst for his life changing decisions, of which I am grateful to be part of the journey. Watch the full episode on YouTube or listen on Spotify and Amazon Music. Please subscribe to the free channel for more content on all things health and fitness. Thanks for listening.

Following on from my previous episode, I look at five additional signs / symptoms you are unfit. As before, if any resonate with you, or someone you know, it might help to address the particular sign and discuss it with your physician or therapist of choice. Always seek a professional opinion prior to taking steps to reduce or eventually stop the issue concerned. Watch the short episode on YouTube, listen on Spotify or Amazon Music. Please feel free to subscribe to the channel for more future content. Thanks for listening.

In this short discussion, we look at easily identifiable signs your are unfit or lacking in the fundamental aspects of physical fitness. The five I've chosen are likely not the first things that spring to mind for those listening here, but please take into account, as a professional personal trainer, I see and hear of the five listed on a regular basis. Should you experience one or more of the signs, my suggestion is to address the issue sooner rather than later and hopefully rectify the issue in question. Good luck and stay healthy Watch the episode on YouTube and listen on Spotify. Feel free to subscribe and comment on any of the previous episodes, I'll be happy to reply. Thanks for listening.

During a 4 week break from my channel, I travelled across China with two of my friends on a health conscious trip from Hong Kong to the Hunan Province, finally finishing in Shanghai. Whilst away I used the hotel gyms and swimming pools to maintain strength and cardiovascular fitness. Targeting multi joint movements, from front squats and pull ups to reverse lunges and incline chest press, my workouts were kept short on time, approximately 45 minutes maximum, including warm up, ensuring I stayed focused and ready for the days out exploring China. Whilst travelling it's essential to fuel my body with healthy calories, especially in the morning, allowing for constant energy throughout long, hot and active days. Breakfast consisted of three dishes, including oats, fruit, eggs, sweet potatoes, yoghurts and nuts/seeds, During the day, as my friends and I were exploring, we had to agree on what to eat for lunch, which usually was a mix of Chinese home grown dishes, ranging from meats and vegetables to dim sum and rice. Evening meals were similar to lunch, with the odd desert, as we were on a holiday after all. As for alcohol, I had 1 beer in each of the three locations, which was essentially a treat, rather than the traditional English man abroad bingeing sessions. Whilst in the mountainous region of Hunan, we walked up and down thousands of steps and embarked on a climbing excursion, requiring strength, flexibility, mobility and agility. Finally I had three deep tissue massages to help recover from fatigue and repetitive strain to knees and feet. Add to this an impromptu visit to an ear doctor to have my ears cleaned out, as I experienced uncomfortable / painful ear compressions during one of the internal flights. Upon the 15 hour non stop flight home, I walked the length of the plane at least four times, with regular joint movements and stretches, increasing blood flow and digestion. That's it....my healthy travels to China in a nutshell, so remember to do likewise on your next overseas trip folks. Healthy travel to all Please feel free to subscribe to my YouTube channel or listen on Spotify and Amazon Music. Thanks for listening.

In this short episode I discuss why it's important to maintain a strong and healthy back. Back muscles are a complex group of tissues supporting the spine and enabling movement, categorized into extrinsic (superficial and intermediate) and intrinsic (deep) layers. Key extrinsic muscles like the trapezius and latissimus dorsi move the arms and scapulae, while the intrinsic muscles, such as the erector spinae, stabilize the vertebral column, control posture, and facilitate spinal movement.   Essentially our back is the body's chassis and therefor must be kept in good working order, for both function and believe it or not - aesthetics. Its primary movement is a pulling action, which we use for a multitude of actions, from moving small household objects and doors to furniture or free weights / resistance based machines. A large number of in patients to GP surgeries, hospitals or private clinics have acute or chronic back pain, of which often could have been avoided or at the very least greatly reduced by way of quality strength, mobility and flexibility exercises. Sedentary workers and predisposed are to back pain and poor posture, as days, weeks, months or years of sitting down take its toll on the spine and surrounding muscle groups, due to inactivity, leading to decreased blood circulation and atrophy (muscle wasting) in the glutes, hamstrings and entire musculature of the back and shoulders. Avoiding this inevitable decline in posture, strength and functionality can be put into motion straight away, with a simple exercise plan at home, the local gym or a private personal trainer. Within 4 weeks of commencing a structured and safe back strengthening program, you'll feel stronger and even look better as you stand taller, with your shoulders back and chin up. Men can benefit from training the back as we develop a wider upper torso, or a 'V shaped look' as our lats, traps, rhomboids and erector spinae muscles grow in size and narrow towards the waist. This shape is physiologically proven to be healthier and more pleasing to the eye. Look after your back folks...we only get one. Watch the episode on YouTube and listen on Spotify or Amazon Music. Feel free to subscribe to the channel and share it with someone, who might benefit from the content. Thanks for listening.