What to Wear…

December 4, 2025Leave a comment

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…!

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.

November 8, 2025Leave a comment

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 Impact	Potential Negative Impact
Physical Activity	Increased exercise levels through readily accessible videos	Compulsive exercise behaviours through unregulated use and lack of guidance
Dietary Habits	improved diet through 1000s of meal ideas and online recipes	Potential for disordered eating through lack of understanding re nutrition, individual energy needs and celebrating extreme diets
Mental Health	Improved 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 Image	Motivation to exercise – start seeing positive changes	Body 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

October 26, 2025Leave a comment

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