What to Wear…

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The Importance of Proper Fitness Clothing and Footwear


I should state at the start that I am not affiliated to any sports clothing or equipment supplier or
manufacturer. The views expressed are my own and not only related to my subject area of “Personal
Training”, but also based upon personal experience in the pursuit of my own fitness and wellbeing!


Firstly: fair play to anyone who is doing their best – throwing on a loose top and baggy trousers, a pair of comfy trainers and getting moving no matter what their outfit might look like!

But I wonder how many realise that the very kit they are wearing could be, at best, holding them
back from achieving their aims – or at their worst, creating physical injury by putting unnecessary
strain on joints, ligaments or muscles.
To best assist yourself in your fitness quest and reduce the risks of injury, give some thought to finding the best apparel to enhance your workouts and protect your body.


Comfort and Support
First, I would recommend to that you get the right-fitting clothing; too tight and you risk restricting circulation, limiting range of motion, and reducing the air flow and moisture-wicking benefits of some materials. Too loose and you risk snagging or tripping, increase wind resistance and possible chafing in unmentionable places from poorly placed seams or folds. Ouch.


Another aim is to select clothing that offers support to your body when exercising. This can include
items such as compression socks, supportive pants or sports bra. Soft tissues of the breasts and genitals can be damaged by repeated ‘bouncing’ or rubbing (and it’s just darn uncomfortable?!).

NB if you are thinking of wearing advanced compression clothing I recommend that you check with your doctor first with regards to circulation.


Getting the Best Performance
The right attire for fitness can also assist you to get the best out of your workouts by keeping you as
comfortable as possible: keeping you dry, reducing skin irritation and stopping you overheating.
Try to have a close-fitting garment on the upper torso with a slightly looser size around the core for lightweight protection from elements and chafing, without unecessary heat or restricted movement.


If you are wearing shorts or track suit trousers, make sure they have a good fit around the waist with
plenty of legroom so movement isn’t limited. If you wear leggings they need to be close-fitting and supporting the lower torso – added padding for cyclists, or ‘pouches’ for the boys when running!


In colder weather, “moisture-wicking” materials come into their own.
When clothing has moisture-wicking characteristics it means it draws sweat away from the skin
using capillary action through the fibres with the result that the sweat evaporates at the surface of
the cloth, thereby tending to keep the skin dry, and comfortable temperature.
Materials such as Merino wool and even wool in general have moisture-wicking properties.
And in addition, polyester, nylon, bamboo, Spandex, Polypropylene, Gore-tex, Modal, micro-Modal,
Rayon – in fact, almost all synthetic fabrics made today have moisture-wicking properties. Everyone is different and you may find certain materials irritate you, or hold that sweaty smell more than others…!

2

In warmer temperatures keep your cool by wearing clothing that is designed for “breathability” such
as mesh panel inserts etc. that help air circulate. And you might prefer to wear lightweight cotton or
specialised performance clothing.
You can now get clothes with built-in UV protection, which is especially important if you’re outdoors
for long periods. A peaked hat and sunglasses are a MUST for sunny runs, your eyes need protection too (and I like to wear sunglasses for wind protection also).
Finally, don’t wear cotton socks! There are specialised socks for active feet which will support and cool and reduce the risk of blisters from damp friction.


Safety
Stating the obvious, but if you’re training outdoors on roads or in public places, especially at night or
in low-visibility conditions, it’s a must that you wear some item of reflective clothing: vest,
wristband, shoes, illuminated chest straps or head torches. Be safe and be seen!
And when helmets and knee/thigh/hip pads are advisable e.g. when cycling, skating or climbing,
don’t take a chance without them. Some people may laugh at this, but better to be over cautious than wish you had later on..


The Right Footwear for the Job
Often overlooked because we all tend to think that “my trusty, comfortable trainers will be fine”.
But not all shoes are built the same. For example, there are three categories of running shoe, each
designed to address distinct idiosyncrasies of physique and running style: overpronation; slight
overpronation and severe over pronation. How your foot lands when you run or walk will determine what foot wear will suit you best to protect your ankles, knees and hips under impact. Certain lacing techniques can draw the shoe into a better position on your foot to reduce the risk of injury and more evenly spread the force.


In general, running shoes are designed to absorb shock and help with your stride, reducing
the risk of stress fractures or tendon injuries. Ensure they have plenty of room for accommodating
swelling toes! Also, best to look for running shoes with good tread on the soles – some are better suited for road running, others for trails.
As well as helping to prevent injury, the right shoes can also give a boost to your performance.
I read somewhere that, if you feel that you are wearing stylish gear it can prepare you mentally for
exercise and this can deliver a confidence boost which may also help improve your performance in
your chosen activity! You can ‘Dress for Success’ in the workplace, and in the gym/outdoors it’s the same! If you look good, you feel good. Comfortable, specialised clothing and footwear can make all the difference to your performance.

Final note – not all of it has to cost the earth! My advice would be to prioritise good footwear and undergarments. Get the foundations right! Branded clothing is nice, but don’t be fooled thinking more ££ = better performance. High street brands are improving all the time!


I hope you’ll agree that I have made a powerful case that one of the best ways of preparing for
success in exercising or competing is to wear the right clothing and footwear. It can offer better
performance, injury prevention, comfort, and safety. You’ll feel motivated and confident which will
help you achieve your fitness goals whether in the gym, at home, running….. whatever!

Research and Acknowledgements
https://www.issaonline.com
www.endeavorathletic.com
https://www.fitnessfirst.co.uk

Online Fitness Trends – my thoughts.

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You would expect me to support any form of exercise (within reason!) However, I have just come across some research by Confused.com which suggests that not all sources of exercise are equal in the benefits they bring.


It is becoming more widely recognised and promoted that looking after your body and mind is the best thing for your health and wellbeing… At least the message is getting across! But I believe that it is incumbent upon fitness professionals to advise anyone, whether they are new to exercising or are “old hands”, that there are many coaching options available – but not all are as effective or time/money efficient.


Research by Innova Market Insights tells us that in the UK approximately 64% of the population is
seeking out and following the latest trends in health and/or wellbeing, aided by a myriad of online sources. Their research also shows that the great British public is fairly sceptical about social media as a
medium of accurate information; questioning influencer-promoted and “viral” health trends in particular.


In addition, other research shows that almost 1/5 people in the UK who go online for their
fitness guidance wish they hadn’t. It appears that the unknown or dubious quality of the sources (TikTok; Instagram; Mix etc.) means that much of the advice is thought to be unqualified and untested.

I want to make it clear that I am not including online fitness apps or websites delivered by
professionally-qualified coaches in my analysis. As we acknowledge, there are many such
resources available which are of the highest quality with impeccable credentials and track records.
Let’s face it, for every “dissatisfied online customer” there are no doubt many more happy ones who believe they get all they need from their online fitness resource ( it is likely that
this refers to online classes through reputable websites).


Of course, the quality of health and fitness influencers on social media can vary significantly; while
some provide valuable advice and promote positive health behaviours, others may spread
misinformation or unrealistic body images, which can negatively impact mental health.
It’s important to critically evaluate the credibility and expertise of these influencers before following
their guidance.

Let’s look at the pros and cons of following social media and viral fitness trends.

Positive Aspects
Behaviour Change: Many followers of health influencers report increased physical activity
and healthier eating habits, such as consuming more fruits and vegetables.
Engagement: Influencers are often perceived as credible and relatable, which can enhance
their effectiveness in promoting health behaviours.
Negative Aspects
Mental Health Risks: Following health influencers can lead to increased anxiety and
depression among followers. This is particularly true for those who engage with content that
promotes unrealistic body images or the “fit ideal.”
Misinformation: Not all influencers have the necessary expertise. Many are fitness enthusiasts who share health advice without proper qualifications, which can lead to the spread of inaccurate or oversimplified
health messages.

Influencer Impact on :Potential Positive ImpactPotential Negative Impact
Physical ActivityIncreased exercise levels through readily accessible videosCompulsive exercise
behaviours through unregulated use and lack of guidance
Dietary Habitsimproved diet through 1000s of meal ideas and online recipesPotential for disordered eating through lack of understanding re nutrition, individual energy needs and celebrating extreme diets
Mental HealthImproved well-being for some through feeling empowered in the ‘comfort of their own home’Increased anxiety and
depression through lack of personalised, direct support
Body ImageMotivation to exercise – start seeing positive changesBody dissatisfaction and
negative self-image if images/videos are heavily edited/unrealistic/idealistic

So, after all this, I think research, allied with a modicum of common sense, would strongly indicate
that fitness trends on social media may be effective motivators for people to kick-start training, to use for inspiration or as an fun alternative when travelling, for example. However, they should be combined with professionally designed training by qualified instructors – either through their online apps/websites or with face-to-face Personal Trainers who get to know YOU and tailor to your unique self – through the ups and the downs!

I recommend using the latter… but I would say that, wouldn’t I?

Research and Acknowledgements
www.healthclubmanagement.co.uk
www.elle.com/beauty/health-fitness
www.psychreg.org
www.exercise.com
https://viewerdigest.com

Hints and Tips When Hiring a Personal Trainer

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Finding the personal trainer who is right for you is a challenge. But it’s one which, with a little
research and determination, you can pull off very successfully if you follow a few simple guidelines.
Stating the obvious, the first step is to decide whether or not you feel will benefit from the individual attention that a PT will provide. This is the motivation for you to actively seek the PT who will meet your
needs.


A key requirement is that the PT should have a recognised professional industry qualification such as CIMSPA (formerly REPS), NRPT or AIPT for example. They should be at least Level 3 qualified and have full insurance.
Clearly you need to have a good idea of what your objectives are in pursuing a programme of
physical activity. For example, you may have been a member of a gym or sports club but found that
you need a more focused plan to achieve your goals. Once you have hired your PT they can help you
with this, of course, but it’s a good idea to know if your aim is to, for example, get fitter or lose
weight or improve flexibility or rehab from surgery etc. IF you are unsure, a good PT will help you devise some SMART goals to whittle down what you want, and make it easier to track your journey.


A professional PT can devise exercise plans that will cater for almost any needs, but it’s sensible to ask if they have existing clients who also have these objectives – have they worked with X condition or Y limitations before?


Possessing the appropriate qualifications is one imperative requirement but experience is also
extremely important – an experienced PT will be able to work flexibly and adapt to be able to accommodate limitations and individual abilities.


If their qualifications and experience fit the bill then you’ll want to find out how your prospective PT
likes to run a session: are they relaxed? Authoritative? Supportive? Strict or gentle? I have seen all of these styles of coaching and each of them suits someone, somewhere – but you need to ensure that your choice of PT will work the way that you like and that you will respond positively to.

A valuable indication of their professionalism is the way they present their credentials
and their client management. For example, the standard of paperwork when you sign up with them: did they ask for a PAR-Q, Informed Consent or a Client-Trainer Agreement? Whilst paperwork can be a pain, the level of care and professionalism a PT shows in the early stages can give you an indication of their attitude going forwards.


Another question when considering which PT will be suitable is how they normally monitor a client’s
progress and use the data to inform them how to adjust the activities to ensure continuing
progression. You will want to feel confident that you are getting what you paid for. Additionally, you could ask if the PT can give you an indication of how they see your training plan going forward and the sort of exercises they might suggest for you.


Another significant issue to consider before appointing a PT is their location. Whether you intend to
visit their base or prefer them to come to you, the travelling distance and convenience can make all
the difference between time well-spent or wasted. Are you sure you can manage the commitment in your daily/weekly/monthly schedule? Can you commit to a regular time each week or do you need the flexibility of a decide week-by-week basis?


Finally (although, in many ways this may be more important than all the above), make sure that you
are confident that you will get on with your future PT. It may sound elementary but can you imagine
signing up with someone who you just don’t feel comfortable with or who doesn’t suit your
temperament? You really are aiming for a sort of “bond” with your PT which can help you through
times when the session gets tough or you are not in your best place mentally. Often, being with the
“right” PT can lift you psychologically as well as physically. Not to be underestimated!

Research and acknowledgements:

https://www.womanandhome.com/health-wellbeing
https://www.theptdc.com
https://www.issaonline.com

Going solo or with a group – which is best?

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I love working with my clients – whether 1-2-1 or in a group. The main concern for me is which environment is going to be of the greatest benefit. Group vs solo exercise success can hinge on individual preference, personality, objectives, commitment, time frame and environment.


Any PT can design exercise routines that achieve their clients’ desired goals : be it in solo or group
workout scenarios e.g. “bootcamps”. It simply hinges on individual needs rather than the
number of “exercisers”!

Going solo

Most important are the elements that make up the exercise program that does it for you.
For example, some people want flexibility in their schedule, so that they can work out whenever it suits them. They don’t have to “fit in” with anyone else’s time frame. A 1-2-1 Personal Trainer is also able to
design an exercise programme to offer a perfect match to the client’s goals and needs. This can
include advice and guidance honed by direct and close-up observation of the physical attributes and
capabilities of the client.


One obvious benefit of solo exercise with a PT is that the pace of each session is dictated by the
client (in conjunction with the PT) and cannot be controlled by the progress of (or comparison to) others, as may happen in a group situation.


In a 1-2-1 situation, as well as tailoring exercises which suit the individual, the PT is
also able to balance the physical and mental energy required to complete a workout: we all know
there are days when we are “up for it” and other times when we’re decidedly not!


Some clients simply don’t enjoy exercising in a group. Perhaps they are a little shy or maybe prefer
to compete with themselves rather than against others in a group, and personally I can completely understand that!

In with the gang

I also find that many people choose to exercise in a group because they feel that it helps
motivate them to try harder; it could be an element of competition which drives them to want to
achieve more. In some cases it can provide an opportunity to be ‘paired up’ with others to push each other to greater heights!


Fitness professionals are familiar with a phenomenon called the Köhler effect. This states that
members of a group work harder than they would if training alone. But don’t worry – even when working 1-2-1, I become your personal cheerleader – pushing you to achieve more and go that little bit further than you might without me!


On the other hand, I’ll often get the group members to encourage, cajole and
support each other which brings the individuals together to aim for shared goals. This can lead to real
social engagement during and after sessions and for some people, this makes their exercising more
enjoyable and attractive. And we mustn’t overlook the fact that people are more likely to attend their sessions if they know they will be missed by the rest of the group (nothing like a little peer-pressure!)


Now we shouldn’t forget the obvious….

It is entirely possible to adopt a regimen which mixes solo (121 with PT) exercising with PT-led group sessions. A lot of people thrive on the approach which delivers the best of both worlds.
(It’s important to note that, whether instructing a “lone” client or a group, one key role of the PT is
to ensure that the exercises are performed safely and with minimum risk of injury. Sometimes this is harder to monitor in a larger group setting).

So …in conclusion…
In the end, it’s what works best for you. Both training alone with your PT and training in PT-led
groups can be extremely effective and really depends on what makes YOU click. As long as you are progressing, feeling motivated and challenged and are uninjured…it’s all good!


Get in touch if you want to discuss which is best for you

Research and Acknowledgements
https://gymnstrength.com
https://restore-mentalhealth.com
https://www.elialmc.com
https://www.precisionhydration.com

Fitness and Wellbeing for Women over 40

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As far as I am concerned there’s never a bad time to try to keep your body and mind as fit and agile
as possible. Exercise at any age is a good habit to adopt, as long as it suits the individual’s needs and abilities.


If you can maintain your general fitness as you get older it helps in so many ways; from preserving
your mobility, raising energy levels and reducing the risk of injury through loss of balance/coordination/strength.


And if that’s not enough good news, according to British Heart Foundation research, the more active
you are in later life, the more likely it is that you have a lower risk of heart disease, stroke, diabetes, osteoporosis and even better brain function.


Clients of All Ages
I am lucky to be working with a wide range of clients of varying ages who are at different stages
along their fitness ‘journey’. Creating routines and classes to match their distinct needs is what keeps
me on my toes and encourages me to offer them new challenges along the way.


Many of my clients are 40 yrs + and I am delighted that they give me the opportunity to design, deliver and oversee their exercise and healthy lifestyle changes.
My experience has been that a different approach is often required when creating programmes for
individuals who are within this broad age range (40-65yrs) because their needs, physical capabilities and and expectations are very different to, say, clients in their 20s.

When it comes to a more ‘mature’ approach to exercise and wellbeing, instead of simply adhering to
traditional methodologies, it’s important to approach wellness activities with flexibility, mindfulness,
and an understanding of the changes that naturally occur in the body over time.


Stress and anxiety can accumulate as responsibilities and life transitions mount up and changes in
hormonal levels that accompany ageing affect energy, metabolism, and emotional health.
In addition, hormonal shifts which occur during perimenopause and menopause can impact sleep,
weight gain, and mental health. A tailored fitness plan can help mitigate some of the physical and
emotional effects of these changes which occur in all women after 40 (ish!).


Let’s be honest, everybody is different and, on top of that, as we age our bodies start to almost
dictate what each of us is able to do physically. The important thing is to do something rather than
do nothing and the job of a personal trainer is to work with a client to find what exercise works for
THEM. As women age, their needs and goals may vary greatly, so flexibility is key to
staying engaged and motivated.

Keep Moving. Stay Active
I think most health-aware people know that some level of physical activity is highly-desirable at any
age; and the older they become, the more importance they should place in their daily fitness
routine.
In fact, NHS guidelines are clear in recommending that “older adults should do some type of physical
activity every day. It can help to improve your health and reduce the risk of heart disease and
stroke”.


I’m a strong advocate for anyone who is new to exercise or hasn’t exercised for some time, or
perhaps has a health condition, to speak to their GP before embarking on a fitness regime.
Then it’s over to me to tailor your exercise to your needs

Light Activity
For example, I will see some clients at the gym, face-to-face in their homes or virtually via “Zoom”
and will coach them to engage in light activity movements in order that they simply maintain a range
of motion. For example, lifting light weights, stretches, flexing, resistance bands, gentle lunges, squats, balance exercises etc. My aim is to create a sustainable and enjoyable fitness routine that emphasizes movement and functional strength rather than sheer intensity.
We’re not aiming to put too much strain on the body. Maybe even some deep breathing techniques
(e.g., diaphragmatic breathing) and relaxation techniques to help relieve stress and emotional
strains. Possibly some low-impact cardio such as going for a walk. Basically activity which can be maintained consistently

Raise the Bar a Little
If I have assessed that a client needs to engage in slightly more “intensive” activity then I’m aiming
to raise their heart rate, make them breathe faster and increase their body temperature. And I have
a number of tried-and-trusted ways of achieving these objectives in bespoke routines either in their
homes or at the gym.


Sustaining fitness in midlife and later life does not mean forgetting exercises that maintain and grow
your strength. If anything, training your muscles and joints to manage the various physical strains
and stresses of everyday life is key to allowing you to be healthy and safe in a world
where stairs, steps, slopes, hills, kerbs, drain covers, uneven pavements, shop doorways, escalators etc. are all out there waiting for us!


Fitness On Your Terms and In Your Own Time
Ultimately, for the more ‘mature’ person, the focus should be on creating a lifestyle that promotes overall health, nurtures well-being, and embraces the body and what it can do. Fitness doesn’t have to be
about keeping up with younger standards; it’s about thriving in your own time.

Research and Acknowledgments
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/
https://weareundefeatable.co.uk/about-us/
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/exercise-older-adults
https://www.fightingfifty.co.uk/articles/top-10-health-and-fitness-tips-women-over-50/

The Exercise ‘Gender Gap’

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Some concerning research has shown that women are exercising less than men.

You may have heard that this has become known as the “Gender Gap”. The gender
gap is more obvious in vigorous activities, sports participation, and strength training.
Nevertheless, the difference is very noticeable at all levels of physical activity.
The more I research exercise and how women engage with it, the more I have been
seeing studies which have tried to understand and explain the reasons for the “Gap”.


What sort of things have they discovered?
First, this isn’t new. Women have always lagged behind men when it comes to
physical exercise. Sports England undertook a survey in 2021 which showed that
only 61% of women engaged in physical activity to the NHS-recommended level of
150 minutes per week, as opposed to 66% of men.
A slightly more up-to-date study by “Asics” in February 2024 discovered that 54.4% of UK women were cutting back on exercising or stopping completely. Reasons quoted include not having enough time (80%), low self-confidence (55%), the cost of gyms (65%), and not feeling ‘sporty’ enough (58%).
And even back in 2012 a survey indicated that gender differences emerge in
childhood. Only 8% of 14-year-old UK girls met the recommended daily activity vs
32% of boys.


So, the “Gender Gap” manifests itself early in life.


I suspect we all recognise that (generally) girls tend to be less enthusiastic than boys when it
comes to physical activities at school. Lack of confidence and limited enjoyment are
typically quoted as reasons.


But the distinction continues into later life. Motherhood presents many challenges to
disrupt lifestyle, such as looking after children and housework, which can
disproportionately impact women rather than men so much so that they have far less
time to take exercise. According to “Vitality” magazine (December 2024) 80% of
women say childcare commitments limit their ability to stay active. Essentially,
caregiving and household duties are considered greater priorities than personal fitness time.


There can be no doubt that single mothers and women from lower income families
find it difficult to justify spending on gym membership or home-exercise equipment,
which would account for a proportion of the non-exercising demographic.
Lifestyle and financial limitations and other commitments are not the only obstacles to more activity. Sadly, increasingly women are feeling vulnerable and exposed when going for a walk or a run, in particular concerns about risk after dark e.g. stalking and assault.


Not All Gyms Have Kept Up with the Times
Some issues which can adversely affect women’s participation in physical activity
can have their roots in (thankfully outdated and fast-shrinking) negative aspects of
“gym culture” which leads to women having concerns about their body image and
confidence when exercising. So often, when I meet new female clients, they express their trepidation about stepping in to a gym ‘full of boys’ lifting heavy weights!


It’s also true to say that many older gyms and sports facilities were designed and
built with male clientele in mind to cater for the demand AS IT USED TO BE! They are not
overly amenable to women; lacking, for example, fully adjustable machines, childcare options, or female personal trainers and coaches. (There is even a statistic which suggests that 6 out of 10 women were more active before they had children).

However, I believe there is evidence that, gradually, more and more women are stepping out, flexing their muscles and realising they too have permission to train to be fit and strong and healthy.


There is increasing participation by women in fitness, running, and strength training.
Women’s sports are gaining visibility, and more female-focused programs and safe
spaces are being created. More women’s voices are being heard, listened to and
heeded in design and development of exercise routines; sporting venues; facilities
and gyms. And the industry is beginning to recognise that when we are young, we
exercise for aesthetics; when we are middle-aged, we exercise for health and when
we are older, we exercise to improve function.
If this trend continues, for women of all ages, I believe we shall see a dramatic
change in the “width” of the Gender Gap.


Research and Acknowledgements
https://www.theflowspace.com/
https://bmcresnotes.biomedcentral.com/articles/
https://www.abc.net.au/news/
https://www.womenshealthmag.com/
https://www.bbc.co.uk/sport/

It’s what’s on the INSIDE that counts

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Visceral vs. Subcutaneous fat


Let’s start with: what is the difference between visceral fat and subcutaneous fat?
Subcutaneous fat is fat just under the surface of your skin. So, when you look at yourself in the
mirror, if you see an extra few centimetres of flesh around your waist, tummy, arms and
thighs, then you are more-than-likely seeing the evidence of your subcutaneous fat manifesting
itself!


Visceral fat is hidden deeper inside your body and surrounds the organs; which means you’re not
going to see it in your mirror. And believe it or not : slim people can also have visceral fat! They can
store fat around their internal organs, thus ‘slim’ does not always = healthy!


The key difference between the two types of fat is that the one you can see evidence of in a mirror
(subcutaneous) can actually offer some benefits, while visceral fat, unless controlled to manageable
levels, can increase the risk of a variety of illnesses – many of them serious.


Beneficial Fat
Apparently, research has indicated that it is normal for healthy people to accumulate around 80% –
90% of their fat in the parts of the body where it is most beneficial i.e. in the subcutaneous areas. So,
it goes some way towards protecting the body from impact or trauma, positively affecting energy levels and helping to manage body temperature.


On the other hand…visceral fat…

Apart from providing some protection to internal organs, this fat can (in excess) be responsible for causing sicknesses such as heart disease, Alzheimer’s, diabetes, asthma, strokes, fatty liver disease, chronic inflammation throughout the body and cancer. It’s also not great for your blood pressure!


I think most of us accept that, whatever type of fat we have, we definitely don’t want too much! But
one thing is clear, when it comes to fat, it’s the visceral variety that presents more serious problems
for our health.


How your body deals with fat is down to a number of factors. Genetics plays a large part in deciding
how you store fat, while diet, exercise and stress also impact the type of fat that collects in your
body.


It’s not easy to find out how much visceral fat you have in your body (except by CT or MRI scanners).
Unlike subcutaneous fat (as already mentioned above) which can be seen (and grabbed!)

However, it is highly likely that, if you have excessive subcutaneous fat, then your visceral fat level will also be higher than it should be.


To try to determine indications of the level of visceral fat in someone’s body doctors have been
using the BMI (Body Mass Index) tool (now thought to be too simplistic in determining a person’s
health by measuring only height and weight) and simple waist measurements. If these are taken
with the tape measure around your waist at the level of your navel and give a reading of more than
35” for women and 40” for men (doctors recommend a different metric for Asian people who tend
to have a higher visceral fat risk), it means that it is likely that your visceral fat levels are too high. Another measure is the waist-to-hip ratio : In women above 0.85 and in men above 1.0 is considered high risk for health issues.

The Good News!
One of the best ways to mitigate the effects of both types of fat on your body is diet and exercise – preferably regular, consistent, focused exercise with a PT to achieve the optimum benefit, and a balanced diet of complex carbohydrates, protein and healthy fats. The objective being a controlled reduction in overall body fat which LASTS!


Research and acknowledgements
https://rightasrain.uwmedicine.org
https://www.dibesity.com
https://www.gilmorehealth.com
https://www.rwt.nhs.uk/PIL/MI_11240414_09.01.23_V_1.pdf

Girls V Boys – why results differ

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Why don’t Men and Women Benefit Equally from Doing the Same Exercises?


Ever trained identically with a partner or friend of the opposite sex and wondered why their results are different from yours? Why do men seem to lose fat faster, or gain muscle quicker? Why can women run longer and not fatigue as quickly?

I train a mixture of genders, and witness first-hand the difference that genes, hormones and mental-attitude can have on results.

There was some research in 2024 by Smidt Heart Institute at Cedars-Sinai academic healthcare
organisation in Los Angeles which revealed that women will achieve greater cardiovascular benefit
than men even if they exercise less frequently. Studies also found that, when it comes to longer term
health and wellbeing benefits e.g. greater longevity, women probably don’t have to work out as
much as men to achieve similar value from the exercise.


My own experience as a PT has shown me that, while women are (potentially) capable of doing the
same exercises as men, it is a physiological fact that the female body is different to the male
physique and therefore everyone’s expectations of their capabilities and outcomes have to be
managed with this in mind. For example, simply put, men have a natural advantage with anaerobic exercise (HIIT, weightlifting…any short, high-intensity bursts of exercise)while women are more disposed towards those types of exercise which are more focused on endurance (long distance running/cycling/swimming).

This does not mean, however, that you should only train in that one area.


With Personal Training, exercises are designed to extract the greatest benefit for the exerciser, so, for males, the workout will be more likely to include elements which utilise their greater muscle mass due to their higher levels of testosterone which increases the rate of muscle growth and also speeds recovery.

Women simply don’t have the same hormonal make-up which means they do not possess the equivalent
muscle mass nor do they experience the same rate of muscle growth.


Body fat plays a part in differentiating the impact that certain exercises have on women and men.
Men’s body fat is generally lower than women’s (hormones again!) and is stored mainly around the
internal organs, whereas women’s body fat is deposited largely nearer the surface, under the skin.
This variance in distribution of body fat can affect levels of energy during exercise.

Why women should still weight-lift
One major difference in level of benefit for women over men is in the area of strength training which
can deliver a long-term payoff in the form of healthier joints and bones and can help offset the
impact of lower bone density (common issue in Women over 50).

What I have discovered over the years as a PT is that women come to PT having done a range of cardio-based exercise before (dance, walking, running), but never tried strength-training. But I introduce anaerobic exercises, such as power-focused sessions, to ensure that they are challenged to move outside their comfort zone.

Another win for the ladies:
Studies have found that women cope with endurance-based exercises better than men and can recover more quickly than men after exercise. Women also have better staying power than men which means they can keep going for longer!


Why men should still do cardio:
On the other hand, my male clients can gain more from cardio because it’s a challenge for them. It
burns fat and promotes endurance which are the outcomes that deliver the benefits they seek over
and above the training paybacks they are more familiar with (being more accustomed to strength training and anaerobic workouts).


What is the “Takeaway”?
Men’s and women’s bodies (and minds) react differently to the same exercise. Different levels of
strength, hormones, muscle fibre differences and Cardiovascular variations all play their part. Basically, whether you’re a man or a woman, you need to be provided with a fitness and wellbeing programme to suit you – which plays to your strengths, but also challenges your ‘weaknesses’.


Research and Acknowledgements
https://www.cedars-sinai.org
https://www.nih.gov
https://drlauryn.com
https://obefitness.com

Reflections on 28 Day Challenge

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For the month of March, I decided to take on a 28 Day Challenge. Inspired by the ‘75 Hard‘ which you may or may not have heard of, I was curious if those principles would be achievable in a shorter time frame (and with come adaptations). It is a LIFESTYLE IMPROVEMENT challenge – not about losing weight.

My Challenge:

No alcohol

Stick to a diet (any diet of your choice)

2x 45 min exercise every day (or 90 mins total split across 2 sessions)

Read 10 pages of non-fiction a day (ideally re Self Improvement)

Drink 2 litres water a day (doesn’t include tea/coffee)

The only rule : slip up on any of these things, start the 28 days all over again!

👉 What Did I learn?

28 days is a manageable length of time for a personal improvement challenge. Taken in bite-size week-long chunks, I found it mentally less daunting than saying ‘this is what I have to do now, forever!!’ As so many people do when they make lifestyle changes (and then they fail!).

👉 Did I lose weight? 

I don’t think so. But that wasn’t the point. To be honest, I don’t weigh myself. I find weight irrelevant because when you train, your muscle will add lbs to your body. Good lbs. It’s about what your weight is MADE UP OF that is more important. Heavy but healthy? Great! 

👉 Do I feel ‘improved’? 

I actually do. I feel I have changed my habits for good re drinking water and reading daily. I have also got a new appreciation for yoga in my weekly training schedule and I will be keeping that going weekly. 

👉 What about not drinking alcohol for 1 month?

Whilst I wasn’t drinking heavily anyway at weekends – it was actually good for me to find other ways to unwind on a Friday and Saturday eve. I just didn’t feel like it either which surprised me. ( I’m now back to appreciating the odd tipple as and when, but knowing now how easy a month off was, I will do it again!) 

👉 What was hardest?

Daily 90mins exercise. I have always trained strength or cardio 6x a week. But usually just once a day, and allowed a rest day to just be a couch potato and go for a gentle walk. Motivating myself to do the 2nd bout of exercise was tough some days. Especially busy day, or after poor sleep, or with naff weather. However – I did find the time. THERE IS ALWAYS THE TIME – sometimes you have to find it: get up earlier, forego watching TV, take the lunch break you’re OWED and get your running kit on for 30mins. I will keep daily exercise, and aim for 90mins, but allow for a day off or just 1x in the day where my body feels drained! Over training is no joke. I did start to feel the effects of this : body aches, fatigue, bad mood, poor sleep…one to be aware of and not feel guilty for having a rest day.

⭐️in summary: I recommend taking a personal challenge such as this for 28 days to re-set, re-evaluate and add new healthy habits to your lifestyle for overall wellbeing!⭐️

“Your Health – Your Responsibility”

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Why is taking personal responsibility for your health important?


It would be so easy for the answer to be, “Because no-one else will take care of it for you”.


The NHS may not for much longer be the ultimate “backstop” for our health as it struggles with the demands from an ageing demographic and the prevalence of lifestyle-related diseases; desk-bound occupations and the stresses and strains of a “modern” everyday living (obesity, diabetes, heart disease to name a few). If we add today’s frantic speed of life; demanding work schedules; family obligations and social media pressures, then you can understand how it would be easy to overlook or “de-prioritise” your fitness efforts and obligations to yourself. However, looking after yourself (prevention) will always be better than finding yourself needing medical intervention further down the line. Small lifestyle changes can make all the difference in the long run.


Why does taking responsibility matter now?
The latest Health Survey for England (2023) revealed that 64% of adults in the UK are classified as overweight or obese. Whilst everyone’s health situation is different, one thing that (I hope) unites us all, is that we want to live without pain or discomfort, and enjoy our activities for as long as we can. It’s not rocket science – but the only person who can get moving, or seek help for your health issues…is YOU!


With the population living longer than before, we must work hard to keep our musculo-skeletal and immune system strong to be able to enjoy the decades! It is pleasing that many people are becoming more aware of the importance of improving and maintaining their health due to social media influencers, wellness communities, and the explosion of health-related content in all media. We’re also seeing an increase in interest around plant-based diets, meditation, self-care and sustainable fitness practices.


The World Health Organisation definition of physical activity is any bodily movement produced by
skeletal muscles that requires energy expenditure. They take the strong position that physical
activity it is essential to good health and they promote regular exercise to reduce the risk of many
non-communicable diseases. Getting yourself up and getting moving is a necessity and there’s SO MANY WAYS you can do it! There really is no excuse…

This is where a personal trainer can step-in: delivering effective, bespoke, structured physical activity for each of their clients. Oh yes, and it helps if the exercise is also enjoyable!


Mental Health and Wellbeing
In addition, it has been recognised that your mental well-being is your responsibility. Psychologists refer to “Stewarding your soul”. The definition of a steward is “a person whose responsibility it is to take care of something”, so step up to YOUR responsibility to look after YOUR soul, body and mind. This might be through taking daily walks, time out to read or listen to a podcast, or seeking talking therapy.

Not sure where to begin?
If you would like to discuss how to start on your path to managing your health and wellbeing
through exercise, please get in touch.

Research and acknowledgements
www.alcoholchange.org.uk
www.kingsfund.org.uk
www.england.nhs.uk
www.psychologytoday.com
www.isfglobal.org/