Health: No Filter

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.

In this short episode I look at why it's important to choose quality running shoes. With today's multi billion pound industry in running shoes / sneakers, we have oodles of choice, when it comes to size, fit, cost and look. Our feet and ankles are essentially our brakes and tyres and therefore we should take interest and precaution regarding our spending plans for fitness attire. Listen to the full episode here and feel free to share this with someone you think might benefit from it.

In this short discussion, I reflect on reaching 100 episodes of my podcast on all things health and fitness. We look at why, how and when I started this channel and what I've learned along the way, from creating content to the multi platform distribution of the finished product. The easy part is content, the less easy part is the follow up editing and post production process, of which I enlisted a local Lincoln based marketing expert, Carrianne Dukes, of eComOne. My thanks goes to the many guests who joined me for valuable insights into their health and fitness lives. Okay folks, thanks for listening and please subscribe to the channel. for more free content. Find me on YouTube, Spotify and Amazon Music.

In this short episode, I share my thoughts on why it's advisable for single parent mothers to get their son into sports and exercise, in the absence of his father. With the rapidly increasing levels of broken family homes, through separation or divorce, we are now gripped in another health crisis to add to long existing ones. In this instance, I look at the rising obesity rates among young men, raised in a mother only household and how to address and potentially avoid this health issue. Watch the full episode on YouTube or listen on Spotify and Amazon Music. Please feel free to comment and subscribe to the channel, for more content. Thanks for listening.

In this episode, I get to discuss all things health and wellness with health and nutrition coach, Karen Strengiel Nicolao. Karen kindly accepted my invite to the channel, after initially connecting at a Lincoln UK wellbeing business sector meeting. We delve into coaching services Karen delivers, both in person and online, from type 2 diabetes management and prevention to mental health improvements. Karen studied Sport and Exercise Science, and also worked in workplace health, safety and wellbeing for fifteen years in London, prior to relocating to Lincoln, where her coaching business in based. Find out how a Personal Trainer (that's me) and a health coach connect, in this insightful conversation. I'd like to thank Karen for her time and wish her all the best with future endeavors. Watch the full episode on YouTube or listen on Spotify and Amazon Music. Thanks for listening.

Excess belly fat, or abdominal fat is one of our most common physiological curses. Age, genetics, diet, exercise, sleep, body shape, profession and social circles can all play a major part in our fight against the belly bulge. Arguably, our abdominal region is one of the most difficult areas to decrease unwanted fat storage from. Excessive consumption of carbohydrates, processed foods, alcohol and sugar laden drinks are a sure fire way to guarantee high levels of all over body fat and subsequently unhealthy levels of visceral fat surrounding our organs. In this episode, I share my experiences with personal training clients and myself, in the on-going war against an unsightly mid section. Find out the three most important steps and in which order to address them, to kick start flatter, stronger abs. Watch the episode on YouTube or listen on Spotify and Amazon Music. Please subscribe to the channel and share it with someone you think might benefit from any episode. Thanks for listening.

In this short discussion I share my own personal stress avoiding methods, in this case reading. Books, yes remember those things? As a professional in the health and wellness sector, I balance my life with a multitude of work and private / semi private interests, from the previously discussed exercise and nutrition disciplines (see episodes 93 and 94) to reading and travelling. I'm currently approaching the end of a biography on George Lucas, the world renowned creator of the STAR WARS franchise, whom ten years ago relinquished his ownership of the rights to this incredibly profitable I.P. Upon selling Lucas Film and all rights to films, streaming shows and merchandise to Disney for a reported 4.5 billion dollars, it's now common knowledge among fans, that Lucas was unhappy and stressed with Disney's handling of his once precious and popular fictional world. With this in mind, it's no wonder us mere mortals (read not billionaires) also get stressed with work, home, family, friends, political leanings and financial barriers. Add to these factors, poor genetics, bad diet, alcohol, smoking, vaping and zero exercise, we are essentially inundated with stress inducing symptoms. My advice, pick up a book and enjoy a small and low cost dose of escapism to help with stressful days. Travel - this exciting and at times memorable experience is without doubt a superb way of balancing your life, weather it's a weekend city break or long haul travel to far off destinations, both can be hugely beneficial to our physiological health. Learning about other countries cultures and mannerisms is educational and at times inspirational, which we can bring back home to reflect upon and where needed, utilize for our gain. Yes, we can still bring our devices on our travels and reply to emails or social media updates, but.....wait for it, we don't have to. Simply let certain people know where, when and how to get in contact, as for your normal stress inducing daily interactions, switch off and get a tan. Watch the full episode on YouTube, or listen on Spotify and Amazon Music. Please subscribe to the channel for more free content. Thanks for listening.

In this short discussion, I look at the current craze of fitness gadgets being marketed by high street grocery stores in the UK. Often, we impulse purchase a shiny, exotic looking fitness or 'wellness' gadget with a mindset of acquiring a new healthy body. Enter, ALDI, LIDL, ASDA, TESCO....and so on. These well known supermarkets have hijacked this specific multi billion pound industry, with low cost and often low quality dust collectors, from the currently popular pilates reformers and ice baths to their long running shelf fillers - foam rollers and leggings. Essentially these stores have read the room, from a retail perspective and given the public something we may not have asked for and yet, here we are now, quietly filling our baskets with the week's vegetables, meats and fruit, then out of nowhere.....BOOM...here's a £149 plastic and metal contraption, sported by a physically fit looking, thirty something year old woman. Said contraption is their pilates reformer machine, guaranteed to help you achieve a physique just like the aforementioned super woman on the box labels. Odds are, at some point, you'll be tempted to purchase a middle isle fitness toy and there's a higher probability you'll regret it within four weeks or less, as you relegate it from bedroom wonder to shed tenant. Congratulations, you've just added another dust collecting 'life changer' to your home and guess what? it hasn't turned you into a prime athlete or aesthetically pleasing model. Okay, here's the good news - should you spend your hard earned money on quality nutrition, a personal trainer program or six months gym membership, you stand a much higher chance of getting rid of unwanted excess weight or improving your poor flexibility / mobility levels. My advice, as a professional in the health and fitness industry, keep your home free of 'exercise stuff' and get out of the house to train with friends, family or pros. Watch the full episode on YouTube and listen on Spotify, Amazon Music, Apple Pods. Please subscribe to the channel for more free content. Thanks for listening

Part 2 of my discussion on stress, from causes to management. I look at a verified list of reasons why we become stressed and how we can identify it, leading to coping mechanisms. Thanks for listening. Watch the full episode on YouTube and listen on Spotify, Amazon Music and Apple Podcasts. Please like, subscribe and comment on the channel, I'll do my best to reply.

In this short discussion I look at stress and why it's both a gift and a curse, from a physiological standpoint. Stress is an essential part of our body's capability to perceive, recognize and cope with external and internal discomfort. Our nervous system plays a major part in short term stress management as well as long term / chronic stress. Find out how this works in part 1 of 3 chapters on this vital subject. Thanks for listening

My guest in this episode is Chris Owen, founder and consultant of Optimum Safety. Chris shares his journey, thoughts and training knowledge in all things cycling, from his youth to current experiences in the saddle. This discussion brings up both light hearted conversation and a very unfortunate event in Chris' life, of which was now culminates in a charitable 200 mile ride on June 21st. My thanks goes to Chris for joining me during his busy training and work schedule Watch the full episode on YouTube and listen on Spotify, Amazon Music, Apple Podcasts. Thanks for listening.

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.