The Power of Habits: Your Gateway to Gym Success

Why Habits Matter in Fitness Transformation

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

The Psychology Behind Gym Habits

Why Willpower Alone Doesn’t Work

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

5 ideas thet will help yopu along the way

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

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

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

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

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

• Lay out your gym clothes the previous evening

• Pack your gym bag ahead of time

• Prepare a water bottle and post-workout snack

• Set out your workout shoes in a visible place

Use Motivational Strategies

• Create an inspiring workout playlist

• Set realistic and achievable fitness goals

• Find exercises you genuinely enjoy

• Consider finding a workout partner for accountability

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

• The endorphin rush after working out

• Feeling of accomplishment

• Improved mood

• Increased energy levels

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

Chocolate & type ii diabetes

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

The Diabetes-Chocolate Connection

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

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

The Science Behind the Sweet

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

1. Improve insulin sensitivity

2. Lower blood pressure

3. Reduce inflammation

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

Not All Chocolate is Created Equal

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

Moderation is Key

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

Beyond Diabetes

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

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

• Balance the immune system by reducing oxidative stress

• Improve brain function

Conclusion

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

cycling fitness

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

Benefits of Staying Fit for Long Bike Rides

Improved Endurance

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

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

Enhanced Performance

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

Injury Prevention

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

Mental Toughness

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

Yes I know its an old photo.

Key Exercises for Long-Distance Cycling

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

On-Bike Training

Endurance Rides

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

Tempo Rides

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

Strength Training

Squats

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

Lunges

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

Deadlifts

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

Core Strengthening

Planks

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

Bird Dog

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

Flexibility and Mobility

Hip Flexor Stretch

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

Hamstring Stretch

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

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

lower back pain stretches & exercise

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

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

Understanding Lower Back Pain

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

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

Beneficial Exercises for Lower Back Pain

1. Knee to Chest Stretch

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

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

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

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

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

2. Lower Back Rotation

This exercise gently rotates your lumbar spine, promoting flexibility:

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

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

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

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

3. Cat-Cow Stretch

This yoga-inspired movement helps improve spine flexibility:

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

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

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

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

4. Pelvic Tilts

This exercise strengthens your core and improves lower back stability:

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

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

3. Hold for 5 seconds, then relax.

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

Strengthening Exercises

1. Glute Bridges

This exercise targets your glutes and core muscles:

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

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

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

4. Start with 5 repetitions and gradually increase to 30

2. Bird Dog

This exercise improves core stability and balance:

1. Start on your hands and knees.

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

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

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

Stretches for Flexibility

1. Child's Pose

This relaxing yoga pose gently stretches the lower back:

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

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

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

2. Hamstring Stretch

Tight hamstrings can contribute to lower back pain:

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

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

3. Hold for 30 seconds, then switch legs.

4. Repeat 2-3 times on each side

Conclusion

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

For a free consultation get in touch.

New whats-app channel

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

Why Follow My WhatsApp Channel?

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

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

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

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

Importance of Staying Updated

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

Many thanks

Gary

white & brown fats, what is the difference?

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

Structure and Composition:

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

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

Location in the Body:

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

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

Primary Functions:

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

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

Energy Usage:

• White fat stores calories

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

Metabolic Effects:

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

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

Interaction with the Body:

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

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

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

Potential for Health Interventions:

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

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

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

To book your free consultation click here

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

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

Embrace the Power of Routine

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

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

Create a Motivating Environment

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

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

Find Accountability

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

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

Focus on the Benefits

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

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

Utilise Flexible Training Options

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

Conclusion

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

For more information get in-touch

Mobile pt and fitting it in.

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

The Time-Saving Advantage

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

Flexibility That Fits Your Schedule

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

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

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

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

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

Personalised Attention in Your Space

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

• Workouts tailored to your specific goals and time constraints

• Immediate form corrections and technique adjustments

• A distraction-free environment conducive to your success

Efficiency and Effectiveness

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

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

• Strength training to build lean muscle and boost metabolism

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

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

Consistency is Key

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

Beyond Physical Health

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

• Improve cognitive function and decision-making skills

• Reduce stress and enhance mood

• Boost energy levels and productivity

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

A Solution Tailored to Basingstoke and Beyond

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

For a free consultation get in-touch

Blood flow restriction training

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

Origins of BFR Training

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

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

Benefits of BFR Training

Muscle Growth and Strength

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

This makes it an excellent option for:

1. Individuals recovering from injuries

2. Those unable to lift heavy weights

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

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

Rehabilitation and Injury Prevention

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

Cardiovascular Benefits

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

Potential Risks and Precautions

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

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

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

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

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

To minimize these risks, it's crucial to:

• Use proper equipment and techniques

• Start with familiarization sessions and gradual progression

• Avoid training to exhaustion

• Be cautious in hot and humid environments

• Ensure proper hydration

Implementing BFR Training

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

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

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

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

Conclusion

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

PAy as you go

Welcome to a Flexible Fitness Future!

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

How It Works

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

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

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

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

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

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

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

Flexible Scheduling: Easily fit your workouts into your lifestyle.

Ready to Get Started?

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

Click Here to book your PAYG PT session

The Allure of Trail Running

A New Chapter in My Fitness Journey

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

The Road That Led to the Trails

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

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

Why Trail Running?

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

A Low-Impact Workout

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

A Natural Environment for Weight Loss

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

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

Mental Health Benefits

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

The Excitement of Competition

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

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

Embracing the Learning Curve

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

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

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

have you hit a plateau in your workout

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

Lack of Variety

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

Nutrition Issues

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

Insufficient Recovery

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

Lack of Intensity

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

Inconsistent Attendance

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

Stress and Lifestyle Factors

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

Unrealistic Expectations

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

Hormonal Issues

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

1. Reassess and adjust your workout program regularly

2. Incorporate variety in your training

3. Pay close attention to your nutrition

4. Ensure adequate recovery and sleep

5. Increase workout intensity when appropriate

6. Stay consistent with your gym attendance

7. Manage stress and other lifestyle factors

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

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

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

For a free consultation get in touch.

Plant or animal proteins

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

Composition and Amino Acid Profile

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

Digestibility and Absorption

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

Impact on Brain Health in Later Life

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

Other Health Considerations

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

Conclusion

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

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

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

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

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

For a free consultation get in touch.

Gary

procrastination

Overcoming Procrastination

Jumpstart Your Fitness Journey

As a personal trainer, I've seen countless clients struggle with procrastination when it comes to exercise and nutrition. The desire to get fit is there, but taking that first step can feel daunting. If you've been putting off your fitness goals, you're not alone. Let's explore some practical strategies to overcome procrastination and get you moving towards a healthier lifestyle.

Understanding Exercise Procrastination

Procrastination often stems from fear, uncertainty, or feeling overwhelmed. When it comes to fitness, you might be worried about:

• Not knowing where to start

• Fear of failure or injury

• Lack of immediate results

• Time constraints

• Low energy or motivation

Recognising these barriers is the first step in overcoming them. Remember, everyone starts somewhere, and progress takes time.

Practical Tips to Stop Procrastinating

1. Start small: Commit to just 5 minutes of exercise. Once you start, you'll likely continue beyond that initial commitment.

2. Set clear, achievable goals: Break down your fitness aspirations into smaller, manageable milestones. This makes the journey less overwhelming and allows you to celebrate progress along the way.

3. Schedule your workouts: Treat exercise like any other important appointment. Block out dedicated time in your calendar and stick to it.

4. Find activities you enjoy: Exercise doesn't have to mean grueling gym sessions. Experiment with different activities until you find something you genuinely look forward to, whether it's dancing, hiking, or joining a sports team.

5. Create a support system: Share your goals with friends or family, or find a workout buddy. Having someone to hold you accountable can be a powerful motivator.

6. Prepare in advance: Lay out your workout clothes the night before, or pack your gym bag ahead of time. Removing small barriers can make it easier to follow through.

7. Use the 5-second rule: When you think about exercising, count backward from 5 and then immediately take action. This technique can help override the part of your brain that wants to procrastinate.

8. Visualise success: Take a moment to imagine how great you'll feel after your workout. Focus on the positive emotions and energy boost you'll experience.

Overcoming Nutrition Procrastination

Healthy eating habits are just as crucial as exercise, but they can be equally challenging to maintain. Here are some strategies to overcome nutrition procrastination:

1. Meal prep: Dedicate time each week to plan and prepare meals in advance. This reduces decision fatigue and makes it easier to stick to healthy choices.

2. Stock your kitchen wisely: Keep nutritious snacks and ingredients readily available. When healthy options are convenient, you're more likely to choose them.

3. Start with small changes: Instead of overhauling your entire diet, focus on making one or two healthier choices each day. Gradual changes are more sustainable in the long run.

4. Learn quick, healthy recipes: Explore simple, nutritious meals that can be prepared in 15-30 minutes. Having a repertoire of easy recipes makes healthy eating more manageable.

5. Practice mindful eating: Pay attention to your hunger cues and eat without distractions. This can help you make more conscious food choices and enjoy your meals more fully.

Remember, overcoming procrastination is a process. Be patient with yourself and celebrate small victories along the way. As your personal trainer, I'm here to support you every step of the journey. Together, we can create a fitness and nutrition plan that fits your lifestyle and helps you achieve your goals.Ready to take that first step? Let's get started today!

Vitamin D and the healthy older adult.

Vitamin D is a crucial nutrient for healthy ageing, and maintaining optimal health becomes increasingly important. One nutrient that plays a vital role in the well-being of older adults is vitamin D. Let's explore how our bodies use and produce this essential vitamin and the potential consequences of vitamin D deficiency.

1. Bone Health: Vitamin D is essential for calcium absorption and bone mineralisation, helping to maintain strong bones and reduce the risk of fractures.

2. Muscle Function: It supports muscle strength and balance, potentially reducing the risk of falls in older adults.

3. Immune System: Vitamin D plays a role in supporting immune health and may help protect against infections and autoimmune diseases.

4. Mood Regulation: Research suggests that vitamin D may help regulate mood and decrease the risk of depression.

5. Cardiovascular Health: Some studies indicate that adequate vitamin D levels may be associated with a lower risk of heart disease.

How the Body Produces Vitamin D The primary source of vitamin D for most people is sunlight. When our skin is exposed to UVB rays, it triggers a process that converts a form of cholesterol in our skin cells into vitamin D3. However, as we age, our ability to produce vitamin D through sun exposure decreases. Older adults face several challenges in maintaining adequate vitamin D levels:

1. Reduced Sun Exposure: Many older adults spend less time outdoors or use sunscreen more frequently, limiting their skin's exposure to sunlight.

2. Decreased Skin Efficiency: The skin of older adults is less efficient at producing vitamin D from sunlight.

3. Limited Dietary Sources: Few foods naturally contain significant amounts of vitamin D, making it challenging to obtain sufficient amounts through diet alone.

Drawbacks of Low Vitamin D LevelsVitamin D deficiency can have serious consequences for older adults:

1. Increased Fracture Risk: Low vitamin D levels can lead to weakened bones and a higher risk of fractures, particularly in combination with low calcium intake.

2. Muscle Weakness: Vitamin D deficiency may contribute to muscle weakness and increased risk of falls.

3. Cognitive Decline: Some studies suggest a potential link between low vitamin D levels and cognitive decline in older adults.

4. Compromised Immune Function: Inadequate vitamin D may increase susceptibility to infections and autoimmune diseases.

5. Mood Disorders: Low vitamin D levels have been associated with an increased risk of depression in some studies.

Given the importance of vitamin D for healthy ageing, it's crucial for older adults to maintain adequate levels. While sunlight exposure remains an important source, many older adults may benefit from vitamin D supplementation. Remember, while vitamin D is essential, it's important not to exceed the recommended dosage, as excessive intake can have adverse effects. By maintaining optimal vitamin D levels, older adults can support their overall health and potentially reduce the risk of age-related health issues.

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Introducing Our 3-for-2 Mobile Personal Training Sessions

For a limited time only, I am offering an unbeatable deal: book three personal training sessions and pay for only two! That's right, you'll receive one session absolutely free, giving you the perfect opportunity to experience the transformative power of our personalised training programs. At my mobile personal training service, I understand that every individual has unique fitness goals, preferences, and schedules. That's why I bring the gym to you, whether it's in the comfort of your home, office, or your favorite local park. I will design a tailored workout plan that aligns with your specific needs, ensuring you achieve maximum results while enjoying the convenience of training on your own terms.

Unlock Your Full Potential with Expert Guidance

I am an experienced trainer dedicated to helping you unlock your full potential. I’ll motivate you, challenge you, and provide the expert guidance you need to push past your limits and achieve your fitness aspirations. Whether you're aiming to build strength, improve endurance, or simply lead a healthier lifestyle, I will be your unwavering support system every step of the way. Don't miss out on this incredible opportunity to kickstart your fitness journey with our 3-for-2 mobile personal training offer. Embrace the convenience, personalisation, and expert guidance that our services provide, and experience the transformative power of a tailored workout plan designed specifically for you. To take advantage of this limited-time offer, simply reach out today. I’m ready to answer any questions you may have and guide you through the process of booking your first session. Unlock your fitness potential and embark on a journey towards a healthier, happier you!

Gary.

Off on holiday? are you going to keep up your fitness regime?

Maintaining an exercise routine while on holiday can be challenging, but it's essential for staying fit and healthy. Here are some tips to help you keep up your exercise regime while on holiday:

Invest in portable fitness equipment:

Resistance bands, a jump rope, and a yoga mat are lightweight and versatile options that can be easily packed in your luggage. These items allow you to perform a full-body workout in the comfort of your hotel room or outdoors.

Explore outdoor activities:

Take advantage of your surroundings and engage in activities like hiking, swimming, or cycling. These activities not only provide a great workout but also allow you to explore the local area and immerse yourself in the culture.

Wake up early:

Start your day with a workout before the hustle and bustle of vacation activities begin. This will ensure that you don't skip your exercise routine due to a packed schedule

.Use bodyweight exercises:

If you don't have access to equipment, bodyweight exercises like push-ups, squats, and lunges can be performed anywhere, requiring no equipment at all.

Stay hydrated:

Drinking plenty of water is crucial, especially when exercising in a new environment. Carry a refillable water bottle with you to stay hydrated throughout the day.

Be flexible:

While it's important to stick to your routine, don't be too hard on yourself if you miss a workout or indulge in a few treats. Holidays are meant to be enjoyed, so find a balance between exercise and relaxation.

By incorporating these tips, you can maintain your exercise regime while on holiday, ensuring that you return home feeling refreshed and energized, without compromising your fitness goals.

Ready to take your fitness journey to the next level? Don't miss out on the opportunity! Sign up now for a FREE personalised consultation with me. With limited slots book when you can  Take that step towards a healthier, stronger, and happier you today. Together, we'll achieve your fitness goals and create lasting positive changes. Let's make it happen – reserve your spot now!

4 most common workout myths

Myth 1: Doing Crunches Will Get Rid of Belly Fat

This is a myth. Crunches and other ab exercises only work the abdominal muscles, but they don't specifically burn belly fat. To lose fat around your mid-section, you need to focus on overall calorie burning through cardiovascular exercise that engages multiple muscle groups. A combination of calorie-burning workouts and a calorie-controlled diet is the most effective way to lose belly fat.

Myth 2: No Pain, No Gain

The notion that you must push through extreme pain to see results is false. While exercise should challenge you, it shouldn't cause injury or excessive soreness. Pain is often a sign that you're overdoing it or using improper form. Aim for moderate-intensity workouts that leave you feeling energized, not debilitated.

Myth 3: Fasted Cardio Burns More Fat

There is no evidence that exercising on an empty stomach provides any additional fat-burning benefits. Your body needs fuel from food to power through a workout effectively. Exercising in a fasted state can lead to fatigue, dizziness, and a higher risk of injury. Eat a small meal or snack 1-2 hours before your workout for optimal performance.

Myth 4: Lifting Weights Makes Women Bulky

This myth stems from the misconception that weightlifting will cause women to develop large, masculine muscles. However, women naturally have lower levels of testosterone, making it extremely difficult for them to build bulky muscle mass through weight training alone. Lifting weights with higher reps and lower weights actually promotes a toned, lean physique for women.

In summary, many popular workout myths in the UK lack scientific evidence. Focus on a balanced approach combining cardiovascular exercise, strength training, and a nutritious diet for sustainable fitness results.

Ready to take your fitness journey to the next level? Don't miss out on the opportunity! Sign up now for a FREE personalised consultation and PT session with me if you're in the Basingstoke North Hampshire area. With limited slots book when you can  Take that step towards a healthier, stronger, and happier you today. Together, we'll achieve your fitness goals and create lasting positive changes. Let's make it happen – reserve your spot now!

what are the benefits of personal training for mental health

Reducing stress and anxiety through the release of endorphins during exercise. The structured routine and guidance from a trainer can provide a dedicated outlet for channeling energy positively.

1. Boosting self-esteem and confidence by achieving fitness milestones and overcoming physical challenges with the trainer's support and encouragement.

2. Improving mood and alleviating symptoms of depression. Exercise increases blood flow to the brain and promotes the release of mood-enhancing neurotransmitters like serotonin and dopamine.

3. Enhancing cognitive function, focus, and concentration. Physical activity increases oxygen and blood flow to the brain, supporting neurogenesis (formation of new brain cells).

4. Providing a supportive fitness community and a sense of belonging, which can counter feelings of isolation and contribute to improved mental well-being.

5. Helping establish healthy lifestyle habits that promote overall wellness, including better sleep quality and increased energy levels.

6. Offering personalised support, motivation, and accountability from the trainer, which can significantly impact perseverance and commitment to a fitness routine.

7. Allowing for a tailored approach that considers individual needs, preferences, and any mental health conditions, creating a comfortable and enjoyable exercise experience.

By incorporating exercise into mental health management plans under the guidance of a personal trainer, individuals can experience a holistic approach to improving their physical and psychological well-being.

Mental health week. are you working in a toxic work place.

Are you working in a toxic work environment and how do you know if you are?

Several signs indicate a toxic company culture, and it's important to address them promptly to maintain a healthy work environment. Here are some common signs of a toxic workplace and steps you can take to help:

Signs of a Toxic Company Culture

1. Poor Communication: Lack of transparency, passive-aggressive behavior, and ineffective communication from management are red flags.

2. Disrespectful Behavior: Employees feel disrespected, unappreciated, or treated unfairly by managers or colleagues. There may be a culture of bullying, gossiping, or cliques.

3. Unhealthy Work-Life Balance: Employees are expected to work excessive hours, take on unrealistic workloads, or are unable to disconnect from work, leading to burnout.

4. High Turnover Rate: A high employee turnover rate can indicate underlying issues with the company culture.

5. Lack of Trust and Support: Employees feel unsupported, micromanaged, or like they're walking on eggshells. There's a fear of speaking up or making mistakes.

6. Unclear Roles and Expectations: Job responsibilities and expectations are poorly defined, leading to confusion and frustration.

7. Unethical Behavior: The company promotes or turns a blind eye to unethical practices, such as discrimination, harassment, or lying.

What You Can Do

1. Speak Up: If you feel comfortable, address your concerns with your manager or HR department. Provide specific examples and suggest solutions.

2. Build Allies: Connect with like-minded colleagues who share your concerns. A united front can have more impact.

3. Document Everything: Keep a record of incidents, emails, or conversations that demonstrate the toxic behaviour. This can support your case if you need to escalate the issue.

4. Prioritize Your Well-being: Engage in self-care activities, set boundaries, and consider seeking professional help if the toxic environment is affecting your mental or physical health.

5. Explore Options: If the situation doesn't improve, consider looking for a new job opportunity that aligns with your values and provides a healthier work environment.

6. Lead by Example: If you're in a leadership position, model the behaviour you want to see, and work towards creating a positive, respectful, and supportive culture.

Addressing a toxic work environment can be challenging, but taking proactive steps can help improve the situation or provide clarity on whether it's time to move on to a healthier work environment.

Unfortunately or fortunately I have had the experience of working for a company in my opinion had a toxic work environment and when I pulled them up about it I was sacked for gross misconduct, OK I did pull them up about it on social media which was against their employment policy, but I felt so strongly about what they were saying and what they were doing I had to say something, I may have been sacked but my conscience is clear.