Health: No Filter

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.

In this short discussion, I share my thoughts on why all men, young and old should participate in various forms of chest / pectoral exercises, or better yet...just do press ups. During a recent routine visit to my GP, I sat in the waiting room for approximately fifteen minutes, whereby on two occasions I saw parents bringing their son's in. Both boys were overweight with clearly visible excess fatty tissue on their upper torsos, namely the chest area / pectorals. The build up of fat in their chest area, was so advanced, given their age (about 12 to 13 years) that even with t shirts on, it was unhealthy at worst and unsightly at best. Hopefully the parents were taking them to the GP with this physiological issue in mind. The correct term for this is condition is Gynecomastia an imbalance of the hormones estrogen and testosterone in men or boys, causing the appearance of female breast tissue in the chest. To fix gynecomastia, lifestyle changes like exercise and diet may help, but the condition often requires medical intervention. Treatments include medication for hormonal imbalances, and for more persistent cases, surgical options like liposuction (to remove fat) or mastectomy (to remove glandular tissue) may be considered.  Exercise or more specifically strength based movements, from bodyweight resistance to free weights are essential to assist with the fight against the dreaded 'man boobs' condition, which is currently on the increase. Here's where PRESS UPS or PUSH UPS can help reduce the build up of excess fatty tissue here. Whilst this healthy intervention may not be 100% guaranteed to rid men's body's of Gynecomastia, it will certainly improve strength and aesthetics. The best things about press ups, are they're free to do and take little to zero set up and instruction. HOW TO START PRESS UPS - Start with 2 to 3 sets of 10 to 15 repetitions, 3 times per week, ideally with only your hands and toes / balls of feet in contact with the floor. Should you find this too challenging to start with, try putting your knees on the floor, to help, effectively reducing the amount of weight / resistance, until you are strong enough to go back onto your feet. Lower your torso by flexing elbows to 90 degrees, or if feeling strong enough, lower down until your chest touches the floor. Exhale as you press back up to the starting position, maintaining a straight body from head to toe. By week 2, aim for 3 sets of 12 to 20 reps, maintaining good form as always. Your chest, triceps, front shoulders, upper back and core strength will definitely be getting stronger already, as you will be experiencing rapid physiological adaptations, being that you are new to this superb strength based bodyweight exercise. When you can competently complete 3 sets of 20 reps, try adding slow descent and fast ascents to restimulate the muscles involved. Good luck and get to it......TODAY Watch the episode on YouTube or listen on Spotify and Amazon Music. Please feel free to comment and share this with someone you think might benefit from the content. Thanks for listening.

In this short but insightful episode I share my thoughts on why physically overweight men in the UK make weekend pilgrimages to shopping outlets, in this case, IKEA. This week I myself visited IKEA'S Nottingham outlet to purchase their well known shelving units and witnessed a deluge of overweight to obese men between the ages of approximately 20 to 60 years of age. As a professional Personal Trainer, my optics generally gauge the amount of excess bodyweight and or body fat a person is carrying, of which the current state of personal physical health among men in the UK is rapidly increasing to startling levels. There may be a multitude of factors, as to why low barrier to entry shopping outlets are popular with unhealthy men, however in this particular discussion, I'll contribute my reasoning, that of a possible distraction from poor health and of course IKEA's carefully planned out structure of it's retail stores. The colorful grotto like sections make a welcome, short term alleviation, from the chronic discomfort and even painful acceptance of physiological disorders and or disease. Consider this comparison....a smoker uses nicotine gum or patches in his quest for eventual cessation of guaranteed health decline, in the way of cancer, coronary heart disease and organ failure. A man addicted to alcohol consumption might turn to exercise or join a therapy group in his journey towards sobriety. Both smoking and alcohol addictions are seriously damaging to men's quality of life and as such we take steps to undoing the aforementioned health implications, but obesity is considered by some a touchy or 'off limits' subject to broach with a friend, family member or work colleague, largely due to it's connection to low levels of emotional or academic intelligence. This commonplace and socially awkward conversation can give rise to unchecked health readings, by way of avoiding GP visits, or good intention based enquiries from loved ones. Months can lead to years of borderline indifference to expanding waistlines and shortness of breath, to name but a few. So, what we now have are swathes of 20 to 60 something year old's frequenting shopping retail parks in search of that colorful distraction from their inevitable decline in health. A final word of encouragement from me gents...yes you should still from time to time indulge in a bit of retail therapy, only after you have invested in your physical and mental improvements first. Trust me, the new furniture or shiny new kitchen units will undoubtedly feel better with less unwanted body fat and a stronger, healthier heart. Please feel free to share my musings with someone you think might benefit from any one of the catalogue of episodes. Watch on YouTube or listen on Spotify and Amazon Music. Thanks for listening.

My guest in this episode is Dan Jones, a Lincoln based Nutritionist, who kindly shares his story from education to professional services. Dan initially embarked on a career in forensic science, prior to his interest and subsequent studies towards a qualification in nutrition science. Find out how cream cakes are tested for nutritional values and how to gauge labels on processed foods. Watch the full episode on YouTube or listen on Spotify and Amazon Music. Thanks for listening.