Fitness Evolved

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• WHy I Became a personal trainer

In a world filled with diverse passions and vocations, there is a unique calling for some, where their own life’s journey intertwines seamlessly with their professional purpose. For me, this journey began five decades ago and has led me to where I am today, a passionate personal trainer dedicated to helping others transform their lives through fitness and well-being.

A Lifelong Love for Sports

My story starts with a lifelong love affair with sports. From my early years, I was drawn to the exhilarating world of athleticism. I’ve ventured through various athletic landscapes, including running, football, martial arts, bodybuilding, and even marathon running. These experiences weren’t just pastimes; they were integral parts of my life, shaping me physically and mentally, and instilling values of discipline, resilience, and teamwork.

Over Two Decades of Coaching Experience

As I ventured further into the world of sports and health, I discovered a deep-rooted passion for coaching and helping others reach their full potential. For over 25 years, I have had the privilege of guiding and mentoring individuals on various aspects of performance, ranging from improving their running technique to refining their martial arts skills and transforming their bodies through bodybuilding.

The Joy of Seeing Others Thrive

There’s an indescribable joy that comes from watching individuals thrive, break their boundaries, and experience the richness of life to its fullest. It’s witnessing the transformation of not only their physical health but also their mental and emotional well-being. It’s in the smiles of accomplishment and the newfound confidence that emerges.

The Pursuit of a Healthy and Content Lifestyle

Throughout my journey, I’ve come to believe in the profound impact that regular challenges – both physical and mental – have on our lives. It’s not just about conquering marathons or lifting heavy weights; it’s about fostering the resilience to face life’s challenges head-on. It’s about nurturing a lifestyle that embraces well-being and contentment, where every day offers a chance for growth.

A Family of Health Enthusiasts

I’m fortunate to be part of a loving family who shares this passion for a healthy lifestyle. Together, we encourage each other to lead active, vibrant lives. It’s the energy that permeates our home, the shared hikes, the family fitness routines, and the delicious, nutritious meals we enjoy together.

A Desire to Educate and Empower

Yet, as I continue to journey through life, I can’t help but notice the stark contrast. Many people are stuck in the rut of unhealthy habits, poor diets, and little to no exercise. The toll this takes on their physical and mental health is concerning. This realization is what inspired me to step into the role of a personal trainer.

I believe that I can play a part in educating and empowering individuals to take charge of their general well-being, physical fitness, and mental health. My years of coaching have equipped me with the knowledge, experience, and tools to guide them on a journey toward a healthier, more fulfilling life.

Leading by Example

I have a profound commitment to setting an example, especially for my beloved daughter and wife. I want them to see that a life filled with vitality, fitness, and well-being is not just a possibility but a beautiful reality. I believe in showing them that the path to a healthy and content lifestyle is one of unwavering determination, love, and unyielding support for one another.

In closing, my journey from a young sports enthusiast to a dedicated personal trainer is a testament to the power of passion, perseverance, and the pursuit of a purpose that aligns with the heart. My mission is to inspire, to educate, and to guide others on their path to a healthier, more vibrant life. For me, it’s not just a profession; it’s a heartfelt calling.

If you’re ready to embark on your own transformative journey, I’m here to help you every step of the way. Let’s embark on this exciting adventure together.

• Navigating Health and Fitness in Your 30s, 40s, and 50s

Overcoming Challenges and Creating Lasting Change

Embarking on a journey toward a healthier lifestyle in your 30s, 40s, or 50s is not merely a goal but a transformative experience. However, this endeavor is not without its unique challenges. The individuals in this age group often discover themselves caught in the whirlwind of life’s responsibilities, constantly prioritising the needs of others and struggling to carve out time for themselves. The demands of a career, family, and various obligations can create a complex web that makes it challenging to prioritise personal well-being.

Navigating Life’s Whirlwind:

In this dynamic phase of life, it becomes imperative to recognise the importance of self-care. Acknowledging that the journey to health is multifaceted and deeply personal is the first step. Balancing work, family, and personal time requires intentional effort. Incorporating small, consistent self-care practices, such as short walks, mindfulness exercises, or engaging in a favorite hobby, becomes a crucial part of the routine.

The struggle to find time for personal well-being is magnified by societal expectations and a relentless pace. Therefore, seeking support from professionals who understand these challenges can be instrumental. A fitness professional or nutritionist can provide tailored guidance, recognizing the unique demands of this life stage.

Challenges of the Modern-Day Diet:

One of the significant challenges encountered on this journey is the modern-day diet. The prevalence of processed foods, high in additives and refined sugars, contributes significantly to weight gain and a myriad of health issues. The convenience of such foods often leads to their overconsumption, exacerbating the problem.

Furthermore, the overindulgence in alcohol, laden with empty calories, adds another layer of complexity. The impact extends beyond physical health, affecting mental and emotional well-being. Recognising the adverse effects of these dietary habits becomes pivotal in the quest for a healthier lifestyle.

It is not just about shedding pounds; it’s about adopting sustainable habits that nourish the body and mind. Overcoming these challenges involves not only altering dietary habits but also addressing the root causes, including stress and time management. In the following sections, we’ll delve into practical steps and strategies to navigate these challenges and embark on a journey of holistic health and lasting transformation.

Steps to Reclaim Your Health:

  1. Prioritise Self-Care: Start by recognizing the importance of self-care. Allocate time for yourself, even if it’s just a few minutes each day. Whether it’s a short walk, meditation, or a hobby you enjoy, make it a non-negotiable part of your routine.
  2. Professional Guidance: Enlist the help of a fitness professional or nutritionist who can tailor a program to your specific needs. Their expertise can guide you in making sustainable lifestyle changes.
  3. Balanced Nutrition: Focus on a balanced and nutritious diet. Incorporate whole foods, lean proteins, fruits, vegetables, and whole grains into your meals. Minimize processed foods and sugar.
  4. Regular Exercise: Find enjoyable ways to stay active. This could include a mix of cardiovascular exercises, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity exercise per week.
  5. Mindful Eating: Pay attention to your eating habits. Practice mindful eating by savoring each bite, eating without distractions, and recognizing your body’s hunger and fullness cues.
  6. Hydration: Drink plenty of water throughout the day. Staying well-hydrated supports overall health and can help control appetite.
  7. Rest and Recovery: Ensure you get adequate sleep. Quality sleep is essential for physical and mental well-being, aiding in recovery and overall vitality.
  8. Social Support: Surround yourself with a supportive community. Share your goals with friends or family who can encourage and motivate you.

By taking these steps, you can not only lose excess weight but also gain strength, confidence, and overall well-being that lasts a lifetime. Remember, it’s never too late to invest in your health, and small, consistent changes can lead to significant improvements over time. 

• NEWs- Creatine supplements: what the research says about how they can help you get in shape

Creatine is one of the most popular nutritional supplements, widely used by bodybuilders and athletes alike. Many claim that they feel better after they include it in their diets, and believe it helps them get fit and build muscle.

While some feel these supplements may be controversial, there’s quite a lot of scientific evidence behind taking creatine, especially for exercise. Studies suggest creatine can help boost your performance during workouts, which, in turn, may help you get in shape.

Creatine is a natural substance produced by the body. It’s also found in foods such as red meat and seafood. Creatine also plays an essential role in cell regulation and helps rapidly regenerate adenosine triphosphate (ATP), an organic compound in our bodies that gives cells the energy they need to function.

In humans, most of our body’s creatine (around 95%) is stored in our muscles. As such, it helps give our muscles on-demand energy when needed.

The more creatine stored in our muscles, the more energy we can draw on when exercising. This may explain why taking creatine supplements may translate into better-quality workouts with less fatigue.

But although creatine may aid your workouts and energy available for the working muscles, it will not suddenly make you fitter, especially if you already have naturally high stores of it, to begin with.

That said, a wealth of research indicates that taking creatine alongside exercise can benefit your training. In some cases, it can improve the amount of weight you’re able to lift by up to 32% and increase muscle mass by 7.2% particularly in the upper body, when compared with those who don’t take creatine. More recently, there’s evidence that water uptake into cells as a result of creatine supplementation may trigger genes associated with muscle growth, leading to Greater lean muscle gains.

How much to take?

The average adult needs around 1-3 grams per day of stored creatine to support the body’s normal functions. People who exercise, however, may need to consume between 5-10 grams daily to maintain body stores.

However, research has shown that consuming 20 grams of creatine daily for about a week may be optimal to start with, as this boosts the amount of creatine stored in your body by around 26%. It can be boosted even more if consumed alongside regular resistance training. Beyond this, creatine stores can be maintained at lower doses of 3-5 grams per day, sustaining creatine availability.

Although you could probably consume enough creatine as part of your diet by eating high amounts of animal and dairy proteins, you would have to consume a lot to boost creatine stores (for example, a 1kg steak could provide five grams of creatine). This is where creatine supplementation may be more practical.

Creatine remains one of the most tested nutritional supplements and is generally considered safe and well-tolerated. Even those taking up to 30 grams per day for five years exhibited no harmful effects.

But be aware, that supplements can still cause some minor side effects, such as nausea, cramping, and bloating – particularly during the initial phases. Be sure to consult your GP before taking creatine just to be sure it’s safe for you.

The above is an extract taken from the article – Creatine Supplements: what the Research Says about how they can help you get in shape

Published: January 17, 2023 6.34pm GMT Creatine supplements: what the research says about how they can help you get in shape (

• The Ripple Effect of Sedentary Living: Navigating Health in Your 30s and beyond

Embarking on a journey of health and fitness becomes increasingly crucial as we step into our 30s and beyond. Regular exercise, or the lack thereof, sets the stage for a cascade of effects on our physical and mental well-being. In this blog, we’ll explore the implications of not exercising regularly and outline practical steps to reverse the damage and foster a healthier lifestyle.

Health Concerns:

Regular exercise plays a pivotal role in maintaining overall health. As we age, the absence of consistent physical activity becomes a precursor to a range of health concerns. A sedentary lifestyle is associated with an increased risk of chronic conditions such as cardiovascular diseases, diabetes, and obesity. The cardiovascular system weakens, leading to higher blood pressure and cholesterol levels.

Mental Health Implications:

The mind and body are intricately connected, and the impact of a sedentary lifestyle extends to mental health. Studies suggest a strong correlation between physical inactivity and mental health issues like depression and anxiety. The sedentary routine often leads to heightened stress levels, impacting cognitive function and overall mental well-being.

Physical Consequences:

A lack of regular exercise contributes to a decline in bone and muscle mass. This can result in decreased mobility, making everyday activities more challenging. Joints become stiff, and flexibility diminishes, creating a cycle of physical limitations. Additionally, the absence of weight-bearing exercises contributes to the weakening of bones, increasing the risk of fractures and osteoporosis.

Energy Drain and Motivational Struggles:

One of the most noticeable effects of not exercising regularly is the persistent feeling of fatigue. Engaging in physical activity releases endorphins, the body’s natural mood lifters, which combat feelings of fatigue and boost energy levels. The sedentary lifestyle often leads to a lack of motivation, creating a cycle where physical inactivity perpetuates feelings of tiredness and vice versa.

Reversing the Damage:

The good news is that it’s never too late to start incorporating regular exercise into our lives. Small, consistent changes can yield significant results. Here are some steps to reverse the damage and promote a healthier lifestyle:

Start Small: Begin with short, manageable sessions and gradually increase the duration and intensity.

Find Enjoyable Activities: Choose exercises that you enjoy to make the process more sustainable. This could be walking, cycling, dancing, or any activity that brings joy.

Incorporate Strength Training: Include resistance training to rebuild muscle mass and strengthen bones.

Prioritise Mobility: Integrate stretches and mobility exercises to enhance flexibility and joint health.

Set Realistic Goals: Establish achievable fitness goals and celebrate milestones to stay motivated.

In conclusion, the effects of not exercising regularly in your 30s and beyond are multifaceted, impacting physical and mental well-being. However, by taking proactive steps to reintroduce physical activity into your routine, you can reverse the damage, regain vitality, and set the foundation for a healthier and more active lifestyle.

• Transformative Power of Daily Exercise and Nutrition for All Ages

Living a healthy and fulfilling life starts with the foundations of daily exercise and proper nutrition. Research consistently highlights the profound impact these lifestyle choices have on physical and mental well-being. As we delve into the specifics, it becomes evident that adults have a unique responsibility to lead the charge in fostering a culture of health and well-being, particularly when it comes to guiding the younger members of our communities.

Parents and caregivers serve as the primary influencers in a child’s life. Studies show that children are more likely to adopt and maintain healthy habits if they observe their parents engaging in regular exercise and making nutritious food choices. Adults can be the catalyst for positive change, not only for their own well-being but also for the well-being of their children.

Setting aside time for family workouts not only promotes physical fitness but also strengthens familial bonds. Whether it’s a brisk walk, a bike ride, or a home workout session, involving children in physical activities instills the importance of movement from an early age. Studies indicate that children who engage in physical activities with their parents are more likely to continue these habits into adulthood.

Equally important is educating children about nutrition and how to fuel their bodies appropriately. Adults can empower children by involving them in meal preparation, explaining the nutritional value of different foods, and cultivating a positive relationship with a diverse range of nutritious options. A balanced and well-informed approach to nutrition lays the groundwork for a lifetime of healthy choices.

Beyond the physical benefits, daily exercise and good nutrition significantly contribute to mental well-being. Studies have shown that regular physical activity can reduce stress and anxiety levels, while a nutrient-rich diet positively influences cognitive function. These combined lifestyle choices create a harmonious balance for a healthier mind.

In conclusion, the transformative power of daily exercise and good nutrition extends far beyond individual health; it shapes the future of generations to come. Adults bear the responsibility of not only prioritizing their well-being but also imparting these invaluable habits to their children. By making conscious choices and embracing a lifestyle of health, adults can set the stage for a brighter, healthier, and more resilient future for themselves and the ones they influence.

• Unlocking the Benefits: Why Children Should Embrace Exercise Early

In recent years, the question of whether children should be allowed to work out has gained attention, and the consensus among health professionals and researchers is increasingly leaning towards a resounding yes. Numerous studies have demonstrated that children can and do benefit significantly from regular exercise, contributing to their overall health and well-being.

Research consistently shows that physical activity in children is linked to improved cardiovascular health, enhanced motor skills, and better bone health. Engaging in age-appropriate workouts has been associated with the development of stronger muscles and joints, setting a foundation for a healthy, active lifestyle into adulthood. These findings underscore the importance of fostering a culture of movement from a young age.

The benefits of children’s exercise extend beyond physical health, positively impacting mental well-being. Studies have found that regular physical activity in children is associated with improved mood, reduced stress, and enhanced cognitive function. Exercise has been shown to support better concentration and academic performance, highlighting the holistic advantages of incorporating movement into a child’s routine.

It’s essential to note that children’s workouts should be tailored to their developmental stage and interests. Activities should focus on fostering a love for movement rather than adhering to strict fitness regimens. Age-appropriate exercises, such as active play, sports, and recreational activities, provide the necessary physical benefits while ensuring that children enjoy and look forward to being active.

In conclusion, the evidence overwhelmingly supports the idea that children should be allowed and encouraged to work out. The key lies in promoting a positive relationship with physical activity, emphasizing the joy of movement, and choosing activities that align with a child’s developmental stage and interests. By doing so, we can instill lifelong habits of health and well-being in the younger generation.

• How do I create a calorie deficit for fat loss?

To create a calorie deficit, we recommend that you should consume fewer calories than your body expends. You can achieve this by either reducing your calorie intake, increasing physical activity or a combination of both (see our full breakdown on a calorie deficit and bulking).

• What are the most effective fat-burning exercises?

We would recommend strength training with compound movements, engaging large muscle groups 2 to 4 times per week, and other movement types that raise your heart rate with resistance training and functional movements. Examples include high-intensity interval training (HIIT, TABATA, EMOM, and other circuit training methods)

• Is it possible to target fat reduction in my tummy?

NO. Spot reduction is a common misconception that would be influencers flaunt to get views and likes. Unfortunately, you cannot selectively reduce fat from specific areas of your body. Fat loss occurs throughout your body because of a calorie deficit and through regular exercise.

• How can I overcome weight loss plateaus?

Unfortunately, weight loss plateaus are more common than you think. We are confident we can help you overcome your plateau, we would consider adjusting your calorie intake, changing your exercise routine, and tracking your progress more meticulously. Patience is also crucial during plateaus (It is a marathon, not a sprint).


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