Excess belly fat, or abdominal fat is one of our most common physiological curses.

Age, genetics, diet, exercise, sleep, body shape, profession and social circles can all play a major part in our fight against the belly bulge.

Arguably, our abdominal region is one of the most difficult areas to decrease unwanted fat storage from.

Excessive consumption of carbohydrates, processed foods, alcohol and sugar laden drinks are a sure fire way to guarantee high levels of all over body fat and subsequently unhealthy levels of visceral fat surrounding our organs.

In this episode, I share my experiences with personal training clients and myself, in the on-going war against an unsightly mid section.

Find out the three most important steps and in which order to address them, to kick start flatter, stronger abs.

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In this short discussion I share my own personal stress avoiding methods, in this case reading.

Books, yes remember those things? As a professional in the health and wellness sector, I balance my life with a multitude of work and private / semi private interests, from the previously discussed exercise and nutrition disciplines (see episodes 93 and 94) to reading and travelling.

I'm currently approaching the end of a biography on George Lucas, the world renowned creator of the STAR WARS franchise, whom ten years ago relinquished his ownership of the rights to this incredibly profitable I.P.

Upon selling Lucas Film and all rights to films, streaming shows and merchandise to Disney for a reported 4.5 billion dollars, it's now common knowledge among fans, that Lucas was unhappy and stressed with Disney's handling of his once precious and popular fictional world.

With this in mind, it's no wonder us mere mortals (read not billionaires) also get stressed with work, home, family, friends, political leanings and financial barriers.

Add to these factors, poor genetics, bad diet, alcohol, smoking, vaping and zero exercise, we are essentially inundated with stress inducing symptoms.

My advice, pick up a book and enjoy a small and low cost dose of escapism to help with stressful days.

Travel - this exciting and at times memorable experience is without doubt a superb way of balancing your life, weather it's a weekend city break or long haul travel to far off destinations, both can be hugely beneficial to our physiological health.

Learning about other countries cultures and mannerisms is educational and at times inspirational, which we can bring back home to reflect upon and where needed, utilize for our gain.

Yes, we can still bring our devices on our travels and reply to emails or social media updates, but.....wait for it, we don't have to.

Simply let certain people know where, when and how to get in contact, as for your normal stress inducing daily interactions, switch off and get a tan.

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In this short discussion, I look at the current craze of fitness gadgets being marketed by high street grocery stores in the UK.

Often, we impulse purchase a shiny, exotic looking fitness or 'wellness' gadget with a mindset of acquiring a new healthy body.

Enter, ALDI, LIDL, ASDA, TESCO....and so on. These well known supermarkets have hijacked this specific multi billion pound industry, with low cost and often low quality dust collectors, from the currently popular pilates reformers and ice baths to their long running shelf fillers - foam rollers and leggings.

Essentially these stores have read the room, from a retail perspective and given the public something we may not have asked for and yet, here we are now, quietly filling our baskets with the week's vegetables, meats and fruit, then out of nowhere.....BOOM...here's a £149 plastic and metal contraption, sported by a physically fit looking, thirty something year old woman.

Said contraption is their pilates reformer machine, guaranteed to help you achieve a physique just like the aforementioned super woman on the box labels.

Odds are, at some point, you'll be tempted to purchase a middle isle fitness toy and there's a higher probability you'll regret it within four weeks or less, as you relegate it from bedroom wonder to shed tenant.

Congratulations, you've just added another dust collecting 'life changer' to your home and guess what? it hasn't turned you into a prime athlete or aesthetically pleasing model.

Okay, here's the good news - should you spend your hard earned money on quality nutrition, a personal trainer program or six months gym membership, you stand a much higher chance of getting rid of unwanted excess weight or improving your poor flexibility / mobility levels.

My advice, as a professional in the health and fitness industry, keep your home free of 'exercise stuff' and get out of the house to train with friends, family or pros.

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Part 2 of my discussion on stress, from causes to management.

I look at a verified list of reasons why we become stressed and how we can identify it, leading to coping mechanisms.

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In this short discussion I look at stress and why it's both a gift and a curse, from a physiological standpoint.

Stress is an essential part of our body's capability to perceive, recognize and cope with external and internal discomfort.

Our nervous system plays a major part in short term stress management as well as long term / chronic stress.

Find out how this works in part 1 of 3 chapters on this vital subject.

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My guest in this episode is Chris Owen, founder and consultant of Optimum Safety.

Chris shares his journey, thoughts and training knowledge in all things cycling, from his youth to current experiences in the saddle.

This discussion brings up both light hearted conversation and a very unfortunate event in Chris' life, of which was now culminates in a charitable 200 mile ride on June 21st.

My thanks goes to Chris for joining me during his busy training and work schedule

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In this short driving episode I share my thoughts on what I've witnessed in the city of Lincoln UK.

There is a noticeable increase in the population of Nigerians and Ghanaians living, working and studying in Lincoln and or parts of Lincolnshire county.

Walking or driving past the areas populated by these overseas visitors, there is a clear physiological difference between the African men, women and children and the English families born and bred here, mainly the distinct disparity in obesity levels.

I rarely see overweight or obese African visitors, which leads me to think the food cultures and habits must be different in parts of their huge continent. Whilst this may not actually be the case for all Nigerians or Ghanaians in the UK or back in their home countries, it's something to consider and possibly learn from, regarding a change of mindset and nutritional habits here in Lincoln.

After travelling to Japan last year and witnessing the low levels of obesity in Tokyo and Kyoto, it's becoming more apparent that the UK is vastly inferior in this aspect of health, as we are increasingly under pressure due to the norm of highly processed foods and lack of physical exercise.

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In this short discussion I share my thoughts and findings on why the upcoming scramble to book our annual vacation can lead to an increase in poor health decisions and subsequent outcomes.

Holidays are essentially a break from the norm, being work, household chores, family commitments and in some cases mental or emotional stress.

Assuming we are fortunate enough to escape overseas for two weeks, there's a possibility of over indulging in processed foods, alcohol and or erratic sleep patterns, caused by jet lag or late nights.

Fourteen days of non stop gorging in all you can eat package holidays, topped off with alcohol consumption, some of which starts at the airport en-route to our destinations and often continues throughout the day on sun and sand holidays.

Adding approximately one pound of excess bodyweight every other day will eventually culminate in returning home with an unwanted pot belly, double chin, elevated heart rate and increased stress / anxiety.

Add to this the dread of going back to work the following day with a fading tan, it's not out of the question you quietly reflect on your two weeks of excess and once again face the post holiday blues, only this time, you now have a weight problem of which you guessed it.....another holiday might fix.

My advice as a professional personal trainer, is to choose your next vacation carefully and perhaps even opt for a adventure base excursion, health retreat or sports orientated trip away.

Should your hotel have a gym, then use this at least every other day, for an early morning fitness session, followed by a high protein based breakfast and afternoon swim. If you don't have access to a hotel gym, go for the more regimented room based workout, of squats, press ups, sit ups and mobility movements to kick start your day of sunbathing, strolling and reading a book on the loungers.

Regarding alcohol, consider enjoying your tipple every two or three days, instead of every day, or even complete abstinence to ensure you sleep better and wake up feeling refreshed.

Next time you book your holiday, step on your scales and make a self respecting plan of action to get fit prior to going away, rather than crawling to the airports unfit and overweight, who knows, it might continue whilst your away.

Oh...and remember your sun block folks.

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Health:No Filter (formerly Over 40s Fitness with Tristan Lowe)

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