The weight of the human body is made up of water, fat, bone and muscle. Quite simply, ‘muscle mass’ is the quantity of muscle you have in your body.

What Happens If We Lose Muscle Mass?

Unfortunately, muscle loss is part of the process of ageing and whilst it is a normal experience for virtually all of us, there are ways in which the effects can be delayed to enable us to maintain, or improve, our strength, performance and overall quality of life as we get older.

When Do We Start to Lose Muscle Mass?

You may be surprised to discover that muscle mass can start to decline after the age of 40 years. Basically it’s because the body becomes less efficient at converting food into energy and using proteins to sustain and build muscle. Your metabolism is “slowing down”. This is why you find it easier to gain fat and less easy to maintain that ‘toned’ look. The workouts you did at 20 won’t be as effective at 40!

How Do We “Slow Down” the Loss of Muscle Mass?

We build up our muscle mass. And we do this by gradually increasing the quantity and content of our workouts. Known as “Progressive Resistance Training” (PRT) or ‘Progressive Overload’, it means a controlled and deliberate process of raising the intensity of our strength-training workouts. As we improve, we raise our work rate and resistance levels to match.

In my PRT plan the exercises are likely to include:

· lifting free-weights, using machines and functional equipment such as kettlebells, steps and medicine balls

· working with resistance bands

· body weight exercises such as push-ups, sit-ups and squats

· stretching

I will include strength and flexibility exercises in workout plans for all clients but for my older clients (say, 55 years upwards) – depending upon their individual needs – I will tend to spend more time on these areas, versus high intensity cardio, for example. What I am looking for is increasing strength to improve balance, maintain or increase bone density and lessen or prevent joint pain.

By working on increasing or maintaining muscle mass we shall be:

1. Preserving Strength and Mobility: Muscle mass is directly tied to strength, which is essential for everyday activities such as walking, climbing stairs, lifting objects, and generally living independently and actively! Preserving muscle mass helps maintain the ability to perform these daily tasks and reduces the risk of falls.

2. Supporting Metabolism: Muscle tissue is metabolically active, meaning it burns more calories even at rest compared to fat tissue. As muscle mass decreases with age, the metabolism slows down, which can contribute to weight gain and an increased risk of developing conditions such as obesity, type 2 diabetes, and cardiovascular disease. Maintaining or increasing muscle mass can help manage weight and improve metabolic health.

3. Improving Bone Health: Muscle mass is closely linked to bone health. Strength training and muscle maintenance can help improve bone density and reduce the risk of osteoporosis. The mechanical forces exerted on bones during muscle contractions promote bone strength, which is crucial in reducing fractures and breaks as we age.

4. Enhancing Functional Fitness: Preserving muscle mass supports functional fitness, which includes the ability to move efficiently and perform basic physical tasks. This is critical for maintaining autonomy and preventing frailty. As muscle mass declines, frailty increases, leading to a higher risk of disability and reduced quality of life.

5. Protecting Against Chronic Diseases: Muscle strength plays a role in preventing or managing chronic diseases like diabetes, hypertension, and heart disease. Active muscles help regulate blood sugar levels and reduce inflammation, both of which are important for managing these conditions. Muscle mass can also improve insulin sensitivity, reducing the risk of diabetes. Don’t forget -the heart is a muscle.

6. Supporting Mental Health: Regular exercise, particularly strength training, helps boost mood and mental health. It has been shown to reduce the risk of depression and anxiety, conditions that can become more common as we age. Additionally, physical activity can enhance cognitive function and delay the onset of cognitive decline, including dementia and Alzheimer’s disease.

In summary:

Preserving muscle mass as we age is essential not only for maintaining physical strength, mobility and independence but also for managing metabolism, bone health, and chronic disease risk. Regular exercise, particularly strength training, plays a key role in maintaining muscle mass and overall health during the aging process.

NB. It is important to note that, before embarking on a Strength-Training programme, I will ask you to check that your doctor has approved.

Research and acknowledgements

https://www.kcl.ac.uk/why-do-we-lose-muscle-mass-as-we-age-and-what-can-we-do-to-mitigate-this# https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/

One of the most important (and sometimes difficult) roles a personal trainer has is to manage a client’s expectations of what is achievable and how they are progressing along the route to their objective. My approach with new clients is to start with a frank discussion about what the client thinks they need from their commitment to a programme of fitness training. That’s when we agree realistic objectives within sensible timescales.

As you would expect, popular aims include “get fit”; lose weight”; “tone up”; “improve balance”; “get more flexible”; “strengthen arms/legs”; “to sleep better” –  or all of these!

All very laudable and achievable with the right kind of exercise in the appropriate timeframe and assuming the client is as determined as their personal trainer to reach their target!

However, we have to recognise that people tend towards wanting quick results (blame social media culture?) and any personal trainer worth their salt will counsel their client that the most effective and safest way to approach their fitness programme is to follow a planned and deliberate path which allows them to attain their goal/s while avoiding overstretching themselves and causing injuries or physical or mental burnout, or developing unhealthy habits.

Following their initial consultation and assessment, my clients know that, as long as they attend their training sessions with me and apply themselves 100%; complete any exercises which I recommend for them to follow outside of our sessions and make any agreed lifestyle adjustments together with adhering to applicable nutritional advice, they stand the best chance of realising their fitness ambitions. 

Getting fit is not a “one-off” accomplishment. It takes time to get where you want to be and even more time to stay there. So, it’s basically a “trip for life”. If I was not honest with prospective clients and let them believe they can develop muscles like a professional weightlifter or the aerobic capabilities of an Olympic athlete after a few training sessions, then I wouldn’t be doing my job.

Managing their expectations is as much a process of candid analysis of their potential and appraisal of their progress as it is establishing their confidence in their abilities.

And it’s not just their expectations that have to be managed. I often need to revise my opinions of what a client may be able to achieve within a certain time frame. It’s not unusual for me to make adjustments to a programme as I monitor progress and the pace of change of a client’s abilities and limitations.

What helps me enormously is if the client is able to provide feedback on how they feel about the exercises while they are engaged in the programme; whether they are what they expected; if they feel they are too easy (or too difficult).

One thing both the PT and the client MUST have is patience. Not everything will go without a hitch. Some activities will yield results more slowly than intended or expected – or maybe not work at all.  On these (usually rare) occasions it is imperative for neither party to lose faith. This is one of those instances when “adjustments” can be made.

Above all it is helpful if a client, when managing expectations, recognises that everyone’s path to  fitness is different and they shouldn’t compare their experience and progress with others.

Just a brief mention about an annual event which I highlighted last year and which I referred to back in April this year. Stress is a condition that can affect everyone at some time in their lives and probably touches more people than we know – or they realise themselves.

Stress Awareness Week commences today (Monday 4th November) and this year’s theme Is ‘Campaigning to Reduce Stress and Improve Wellbeing’, which is essentially what the International Stress Management Association (ISMAUK)has been doing for 50 years. They have been raising awareness of stress around the world and working to improve the ways in which stress is managed in the workplace and in our personal lives.

The middle of the week is marked by International Stress Awareness Day (6th November this year) to increase public awareness and help people recognize, manage, and reduce stress in their personal and professional lives. In 2022 – 2023 statistics reveal that there were more than 850,000 cases of stress, depression or anxiety related to the workplace which were the cause of 49% of instances of work-related ill-health which resulted in 54% of all working days lost due to work-related illness.

Stress really is more than simply “feeling off colour” or “a little down”. It strikes deep into the everyday lives of the people who suffer with it, along with their partners and families.

Stress Awareness Week provides us all with a chance to improve our understanding of what causes stress and how depression and anxiety can affect us and the people around us. There will be plenty of media interest and this always seems to amplify the message that it is so important to be mindful of the pressures that “just living” places upon all of us. In my opinion, the modern climate of being constantly connected to the internet and the rest of the world through our phones can be overwhelming and lead to feelings of guilt for taking ‘time out’ and being un-contactable for a period of time.

Trusty NHS Guidance

The NHS has the following suggestions for addressing it if you are feeling stressed, whether with work something more personal. Taken from NHS.uk

“Try these 10 stress-busting suggestions:

Be active

Exercise won’t make your stress disappear, but it can reduce some of the emotional intensity that you’re feeling, clearing your thoughts and letting you deal with your problems more calmly. Get started with exercise

Take control

If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control is in itself empowering, and it’s a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems. Read about 5 steps to mental wellbeing, including the benefits of connecting with other people.

Have some “me time”

Many of us work long hours, meaning we often don’t spend enough time doing things we really enjoy.

It’s important to take some time for socialising, relaxation or exercise.

You could try setting aside a couple of nights a week for some quality “me time” away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.

It can also make you want to do things and be active.

Avoid unhealthy habits

Don’t rely on alcohol, smoking and caffeine as your ways of coping.

They might provide temporary relief, but in the long term, these crutches won’t solve your problems. They’ll just create new ones.

It’s best to tackle the cause of your stress.

Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient.

If you don’t have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.

Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that’ll make a real difference.

Leave the least important tasks to last. Accept that you will not have time for everything.

Try to be positive

Look for the positives in life, and things for which you’re grateful.

Try writing down 3 things that went well, or for which you’re grateful, at the end of every day.

Accept the things you can’t change

Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.

For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

Final point….

Stress can affect anybody and everybody at some time. This is when you find out how valuable your friendships and connections are. Don’t hold it in. Look for help. Talk it out.

I am a firm believer in the stress-reducing effects of exercise – whether its lifting weights, stretching, or going for a walk or run. Time away from screens and social pressures really helps me!

Research and Acknowledgements

https://www.matesinmind.org/

https://openmentalhealth.org.uk

https://isma.org.uk/

https://www.nhs.uk/

What Does It Mean and How Can It Help?

Although the vast majority of a personal trainer’s clients make their own choices as to which PT suits them and their ambitions, there are some who are referred by their own GP for health reasons.

This practice, known as ‘exercise referral’ is when a healthcare professional refers a patient to a PT for a fitness programme with the intention of improving their health through physical exercise and potentially deliver an additional beneficial impact on the patient’s lifestyle.

The NHS scheme is aimed at inactive adults with a low or moderate risk long-term condition. It is also available to anyone who is assessed as “inactive” by a primary care or similar health professional i.e. they do not meet the current UK physical activity guidelines as defined by the Department of Health.

The sort of health conditions for which a person may be referred typically include the following:

1. Cardiovascular Diseases: Hypertension, coronary artery disease, high blood pressure

2. Diabetes: Type 1 and Type 2 diabetes, prediabetes.

3. Respiratory Diseases: Chronic obstructive pulmonary disease (COPD), asthma.

4. Musculoskeletal Issues: Osteoarthritis, rheumatoid arthritis, chronic back pain, osteoporosis.

5. Mental Health Conditions: Depression, anxiety, stress-related disorders.

6. Obesity and Metabolic Syndrome: Overweight, obesity, metabolic syndrome.

Only personal trainers with a Level 3 Qualification in Exercise Referral from a recognised industry body are qualified to offer exercise for Controlled Conditions and they will register with the local GP surgery which makes the referrals.

What Happens In A Referral?

A doctor may decide that a patient’s recovery post-operation or illness would be better served by referring them to a personal trainer for a structured physical activity programme.

Any client who comes to me as part of exercise referral will be assessed first of all as to their current health, level of fitness, and any particular need they may have been referred for, taking into account any contraindications from the GP.

I shall then work with them on creating a bespoke programme of exercises specifically to accommodate their medical condition, fitness level, and goals. It is important that the client understands the overall objective of undertaking the exercises and also the impact of their lifestyle on the efficacy of the fitness regime. So often, the biggest changes occur through changes to day-to-day life and not just through the 1-1 session!

Of course, as with all clients, I follow their progress closely and “tweak” the exercise plans on an ongoing basis to maintain the standard and keep up the forward momentum.

How It Helps

The intended outcome of an exercise referral programme is that the patient comes away with an improved level of health including cardiovascular fitness, muscle strength and flexibility. In addition, it can help the patient develop the ability to better handle their condition, or return to strength after their surgery. (nb not to be confused with post-surgery/illness physiotherapy – which should be thoroughly undertaken either before or alongside PT if recommended by healthcare provider)

Furthermore, patients working with a PT on an exercise referral programme often go on to live a healthier lifestyle as a result of the advice and guidance that they receive from their PT.

Research and Acknowledgements

https://www.nhs.uk/

www.nice.org.uk

www.everyoneactive.com

www.train.fitness

www.motleyhealth.co

Is there more that you could do to realise your full potential?

Are you struggling to balance the pros and cons of accepting a job offer?

Perhaps you’ve been experiencing a drop in confidence that’s affecting your relationships.

Or maybe a new project has grabbed your imagination and you need to focus on managing the work.

It could be that you feel the need to make changes to your daily or weekly routine but haven’t been able to summon up the energy to start the process.

It’s estimated that, on average, we make 35,000 decisions A DAY. That’s a lot for the brain to handle! And some decisions will be bigger than others. Whether concerning a lifestyle change, employment or social relationships, we all at some time or other have to “bite the bullet” and make a choice. But arriving at that moment of decision is fraught with “ifs, buts and maybes”.

Of course, a lot of the time, we can lean on family and friends and ask for their opinions : “what would YOU do in MY situation?!” This can to work on occasions. But often this source of advice carries with it risk of positive and negative bias : THEY are not YOU! No-one can know what’s truly best for you – other than YOU. So – who can help?

The Role of the Life Coach

A life coach is trained to help you find a way through the obstacles which are strewn along the pathways to your decision. They will offer considered, rational analysis of your situation to help you understand where your “block” is; what negative thought patterns you may be exhibiting, for example. They can assist you to reveal your strengths and areas to work on, and help you to find the motivation to start moving in the direction of YOUR choice.

Clients choose to work with a Life Coach because they value that special connection and motivation that a qualified professional can offer: unbiased, empirical advice and intuition independent of well-intentioned family or friends. Goal-identification and setting, planning the stages of your “journey” and monitoring your progress via regular meetings are all part of the characteristic Life Coaching “package”.

A typical life coaching session will comprise conversations which will cover your values and beliefs, strengths and weaknesses to instill self-awareness. Communication skills, managing emotions and how to cultivate better relationships also form part of the discussions.

This type of interaction with your life coach will allow exploration of the various options and scenarios available to promote more thoughtful and informed decision-making. Risks and opportunities can be identified leading to more balanced perspectives on issues.

A key challenge for many is how to prioritise actions and a life coach can assist in clarifying objectives and helping focus on the matter in hand. Often, it’s a question of balance i.e. professional ambitions versus personal well-being.

In short, there are many areas of daily personal and commercial life which can benefit from your engagement with a life coach. For example, learning how to remain calm when faced with a problem and managing stress through the application of proven techniques. In addition, the very fact that the life coach is independent means that they can recognise potential distractions and sharpen your focus thereby improving your productivity and time management.

Developing skills to improve assertiveness and communication are a stock item on a life coaching program and are very useful in both the professional and personal arena.

And life coaches are not only a “sticking plaster” to get you to achieve short-term goals. They are most effective when in it for the long term. They help you create habits and mindsets that lead to lasting change. By considering all aspects of your life—career, relationships, health, and personal growth—a life coach helps you build a balanced, fulfilling life.

To sum up, the value of consulting a life coach lies in the personalised, unbiased support they offer, guiding you through personal development, goal achievement, and life’s challenges. A Life Coach will guide you in your decision making, but all decisions made are ultimately YOURS. Whether you’re looking to make a significant change or simply want to maximize your potential, a life coach can be a valuable partner in your journey.

Drop me a message if you would like to find out more about Life Coaching with me!

Important information

Life coaches are not trained to help with mental health issues

If you are currently experiencing any form of mental health issue, or are concerned that you might be, you are recommended to seek medical advice from a doctor, Mental Health counsellor or therapist who will be able to support the correct treatment options for this. Life coaches are not qualified as mental health professionals and can therefore not provide this support. Seek help and information www.mind.org.uk

Research and acknowledgements

www.futurefit.co.uk

www.womanandhome.com

www.refinery29.com

The expression “You are what you eat” originated in 1826 from a French lawyer, Anthelme Brillat-Savarin, who actually said, “Tell me what you eat and I will tell you what you are”. (Apparently he meant that the food you eat affects your state of mind and your health).

How many of us believe this mantra? And why am I talking about it? Blame the Olympics!

Watching athletes performing to the highest level on the global stage got me thinking about their preparation for their particular events and how keep their bodies (and minds) attuned to the demands, specifically their diets before and during competition time.

As a personal trainer I often find myself being asked for advice on what I could call “training diets”. Being qualified to offer nutritional advice means I can provide guidance on managing nutrition relating to conditions such as obesity and diabetes, together with weight management advice in general to compliment exercise programmes.

Whilst I’m not planning to train anyone to compete at Olympic-level, it is widely accepted that diet and nutrition are vital elements of the journey towards a healthier future for everyone, whether they are elite sportspeople or occasional walkers!

It’s natural, therefore, that I should be keen to help any of my clients to understand the role of nutrition in a fitness programme. So, when we are working through one of our sessions,  don’t be surprised if I show more than a little interest in what you are consuming during the day!

Whilst only a Registered Dietician is allowed to medically prescribe nutrition plans, as an Advanced Personal Trainer I am  qualified to provide advice, recommendations and suggestions regarding nutritional changes relating to personal fitness targets, and for the majority of folks – this will give them the tools and knowledge to get on track.

The key point is that advice on nutrition is a valuable ingredient of an exercise plan and can help you reach your fitness goals quicker – You Can’t Out-Train a Bad Diet!

Acknowledgements and research

www.shape.com

www.origym.co.uk

www.motleyhealth.co

As a Personal Trainer I am accustomed to tailoring fitness programmes to meet the needs of my clients while at the same time coaxing them outside their comfort zones (what doesn’t challenge you doesn’t change you, right?!)

However, it is possible for people who enjoy training (outside of a Personal Training programme) to take things that little bit too far in their weekly routines, and they don’t allow their bodies sufficient rest-days to recover.

This is when an individual is at risk of experiencing ‘Burnout’ or ‘Overtraining Syndrome’. Although this is more likely to occur to an elite sportsperson, it is eminently possible for someone who is simply trying to achieve modest levels of fitness without proper supervision to “overdo it” and end up with symptoms of ‘Overtraining Syndrome’.

There are various indicators of burnout from undertaking too much exercise or overtraining syndrome.

Physical Signs

1. Noticeable drop in exercise performance despite continued activity.

2. Persistent and prolonged fatigue that doesn’t improve with rest.

3. Muscle soreness and joint pains that don’t subside.

4. Increased susceptibility to infections and illnesses.

5. Higher than normal resting heart rate.

6. Difficulty falling asleep or staying asleep, poor sleep quality.

7. Loss of appetite or unusual cravings.

8. unexpected weight loss or weight gain

9. Persistent thirst

Emotional Signs

1. Heightened feelings of anxiety or stress.

2. Reduced enthusiasm and desire to exercise.

3. A constant sense of being overwhelmed by training demands.

4. Increased irritability, moodiness, or depression.

Behavioural Signs

1. Excessive focus on training schedules and performance metrics.

2. Neglecting social, work, or family activities in favour of training.

3. Skipping training sessions or avoiding exercise.

4. Reluctance to take rest days or recovery periods.

5. Difficulty concentrating.

So – what can be done to avoid ‘overtraining’ whilst still being consistent and effective?

1. Pay attention to signs of fatigue and adjust training accordingly (maybe train lighter with increased reps, or add a rest day)

2. Vary intensity and types of exercise to prevent overuse injuries (avoid training the same muscle group on consecutive days)

3. Maintain a well-balanced diet and stay well-hydrated. Make sure your intake includes protein and carbohydrates to support muscle recovery).

4. Ensure sufficient rest and recovery between workouts. Stress-reduction techniques such as deep breathing and progressive muscle relaxation (PMR) exercises can aid in rest and recovery. (On a day off, a walk or stretch session will suffice and benefit your body in the long term)

Feeling like you’re overtraining? Steps To Take If You’re Experiencing Burnout

1. Take a complete break from exercise to allow the body to heal (find a non-physical hobby to occupy your mind when you need to rest your body)

2. Speak with a healthcare provider, trainer, or sports psychologist if you’re feeling emotionally overwhelmed

3. When ready, return to exercise gradually with a focus on balanced training (speak to me!)

4. Keep a training ‘Log’ to track how your body responds to training and make adjustments as necessary.

Final comment

Because everyone responds differently to physical exertion and exercise routines it is difficult to know in advance how particular activities will affect individuals. But if you can identify the signs of Burnout and pre-empt it by adopting the preventative measures offered above, then you’ll maintain a balanced, sustainable exercise regime for the longer term. Get in touch to help you navigate how to move forward!

Acknowledgements and Research

www.physio-pedia.com

www.verywellfit.com

www.surreyphysio.co.uk

I have worked with clients through their pregnancies and it’s surprising how often it is thought that exercise should be abandoned until the little bundle of joy has arrived!

Naturally, when informed of their new status of ‘expecting’, I was pleased to be given the chance to introduce them to their own bespoke programmes which answered their individual needs and fitted in with their diaries.

In most cases, exercising while pregnant is generally recognised as being good both for the mother and the baby. It has been shown that back pain can be reduced through gentle core strengthening and ‘bracing’ exercises, and, if you can exercise on a regular basis while pregnant, you will strengthen your heart and blood vessels. It can also reduce the incidence and impact of unpleasant ‘side effects’ such as insomnia, unhealthy weight-gain and (ssh) ..constipation!

And research also indicates that those who have exercised during pregnancy are more likely to have straightforward delivery and faster recovery after the birth.

Please note…

It is important to make sure that your doctor has agreed that you are able to undertake exercise and your PT will want to know this before engaging with you. I provide a form for you to take along to your midwife appt to sign off and let me know of any contraindications.

As a PT qualified in instructing on prenatal and postnatal exercise, my job is simply to ensure that the exercise is appropriate and not liable to cause discomfort or injury to both. Some factors to consider are the fitness and history of the mother and the stage of the pregnancy and development of the baby.

The array of exercise that I recommend ranges from gentle cardiovascular to strength training and can include flexibility, relaxation and pelvic floor strengthening. The key element is that they are all specially designed for a particular individual’s needs and are supervised to ensure safety and avoid over-exertion.

The NHS currently recommends around 150 minutes of exercise per week during pregnancy and this would be split across a variety of activities. With my clients I tend to advise easing into the schedule. The early sessions will feature very low-intensity movement which we can increase as we travel further into the exercise programme. We always start with a gentle warm-up and finish with a careful cool-down. Also, I am mindful that pregnancy can throw you all sorts of delightful curveballs with sickness, fatigue and general discomfort! As the pregnancy progresses, range of motion becomes limited, and certain exercises become no-go’s for safety of both mother and baby, and so I adapt the programme through the trimesters.

If you would like to know more or wish to discuss how I can work with you through your pregnancy and after delivery, please contact me.

Qualified Level 3 Award in Adapting Exercise for Pre and Post Natal Clients from HFE

Research and acknowledgements

www.goodhousekeeping.com

www.nhs.uk/start-for-life