In this episode, we look into why it's essential to train our legs for fitness, health and longevity.

Our legs are the largest and longest limbs on our body and subsequently require regular physical stimulation, by way of strength training, daily function and remedial attention.

Consisting of large muscle groups, namely the quadriceps, hamstrings, calves and glutes, our legs are responsible for keeping us upright, balanced and mobile, exclusive of the core muscle groups.

They make up at least 50% of our entire body mass, with not only muscles, but bones, ligaments, tendons and fluids, of which 'fun fact' we have two legs....

When starting out in your exercise journey, it's important to factor in varied, safe and effective leg strengthening movements, comprising of both bi-lateral and uni-lateral exercises.

Squats, deadlifts, lunges, hip raises and calve presses are ordinarily the staple strength sets required to make noticeable changes to your physique and in certain instances, performance in sports.

Bodyweight movements can be an ideal starting point, for beginners, with technique paramount, prior to progressing onto free weights and or machines.

Simple plans, such as bodyweight squats, lunges, hip raises, box step ups, stationary bike and hill / incline treadmill walking are great introductions to stimulating your legs and lungs respectively.

Start out with 2 to 3 bodyweight leg workouts per week, for approximately 4 weeks running, progressing onto adding light free weights for mild to moderate overload, for weeks 5 to 8.

Try muti directional planes of movement, such as lateral and reverse to assist in improving your balance and cognitive skills. TRX SUSPENSION TRAINING is a great fitness aid for multi directional strength sessions, without excess strain on your nervous system, normally associated with barbell squats, deadlifts etc.

Your muscles will give you feedback in the early stages, with mild to moderate soreness and tightness, often experienced in the glutes and hamstrings, so ensure you add both dynamic stretches in your warm up and static stretching post workout.

Static stretches can be done the following day, if you're stuck for time in strength workouts. Aim for 2 sets of 15 to 30 second holds and ensure you breath slowly and purposefully to allow your nervous system to govern the range of movement / intensity of the stretch mechanism.

Consume adequate amounts of protein and increase your water intake to speed up recovery and keep your joints lubricated.

Within 8 to 12 weeks, your legs should start to take on a better appearance, with more lean and shapely glutes, hamstrings, quadriceps and calves. Additionally your abdominal region will be stronger and in some cases look flatter, depending on your starting bodyweight, fat levels, genetics and nutritional adherence.

Right....its time to start training your lower body and reap the rewards in the short term, but more importantly the long term gains as we age.

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In the short episode, I share the five initial steps you should cover, when starting out on your new health kick.

The steps listed here might not be the most obvious, however as a professional personal trainer I've learned a few genuine hacks to help build good, healthy habits and equally important, slowly rid yourself of bad habits.

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In this episode I share my thoughts and experiences on all things Personal Training.

As a professional in the health industry, we are both qualified and obligated to provide, structure, advice, programs and at times, empathy and or sympathy.

Personal Training is a full time profession, weather we work from a private premises, health club, leisure center or home.

We are constantly thinking of ways to ensure clients stay on track with their health and fitness, by way of reading articles, practicing various aspects of physical fitness, attending workshops and seminars and learning from our clients.

We can refer clients to other health care professionals, such as GPs, Physiotherapists, Surgeons, Dieticians, Chiropractors and Remedial Therapists, to ensure he or she receives the appropriate diagnosis and treatments respectively.

The most common request from new clients, during the consultation is weight management and or body fat reduction, of which subsequently can be a mid to long term relationship, depending on a range of factors, from the amount of weight to lose and developing a healthy, educated mindset, to learning fitness techniques and nutritional adherence.

A client can start or stop their training appointments whenever they choose to, with of course an open door to return to training, as and when required.

When embarking on your Personal Training journey, the client should be made aware he or she has an obligation to attend their booked and paid for appointment with the trainer and do their upmost to avoid cancellations or no shows, which can lead to a break down in the professional relationship and at times even a no return policy ensuing.

Whilst this is seldom the case, its always good to clarify expectations at the start and therefore reap the rewards of your fitness goals.

So, with this in mind, it's time you made the decision and investment into your health and wellbeing for year ahead.

Good luck and feel free to subscribe to my channel for more future content.

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In this short episode, I remind you to take stock of your health and fitness in the new year and beyond.

It's January and once again and we're faced with the post Christmas blues, from returning to work and dealing with stress, to stepping on the bathroom scales or detoxing our bodies from festive excess.

As a professional Personal Trainer, I'm often asked what's the best way to start the new year, regarding fitness.....find out here what I suggest.

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In this short discussion, I get to grinch on all things healthy at Christmas.

Check out my five easy tips, to help maintain your health and fitness during the festive holidays.

Some you may already have in the bag, so to speak, however you can always try adding a simple and effective discipline to your pre existing routines.

Don't put off 'getting fit and healthy' until the new year....we still have 2 weeks to go folks.

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My guest in this episode is Vandana Mistry, director of WellGen.

We discuss her specialist services within the health and wellness sector, providing regeneration therapy, by way of using cold atmospheric plasma (CAP).

What is Cold Atmospheric Plasma (CAP)?

Plasma, the fourth state of matter, is an ionised gas composed of charged particles. Cold Atmospheric Plasma (CAP) operates at room temperature and is known for its antibacterial, antifungal, and antiviral properties. It promotes tissue regeneration, contributing to a healthier body environment.

Based in Lincoln UK, WellGen is available to a multitude of clients / users and as such we are fortunate enough to host Vanda on this podcast, where I do my best to delve into the benefits and applications of the human regeneration jet technology provided.

I'd like to thank Vandana for her valuable insights and wish both her and all involved at WellGen the best for 2026 and beyond.

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In this episode, my returning guest is Marc Finney, based in Northampton UK.

Marc is currently working with wide range of men, in personal training, of which aged 50 and over are increasing.

We cover a multitude of topics, from weight loss jabs and rehabilitation to the phycology of gauging what's right or wrong for an individual client.

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In this short episode I remind all to NOT delay your health improvements to January, with your 'new year new me' slogan all over social media.

It's November now, with approximately 6 weeks until the new year, which gives you more than adequate time to start exercising now.

Coupled with an immediate change to your nutrition and sleeping habits can pay noticeable dividends by December 31st.

5 to 6 weeks of abstinence from processed foods, alcohol, sugary drinks, smoking, vaping and zero exercise is a doable time frame to start your new year with a healthier body composition, better cardiovascular output and posture.

Start now folks and get ahead of the curve, by walking everyday, lifting weights, swimming, cycling, yoga or pilates.

Any of the above exercise suggestions will get you feeling good or even great for the festive week and new years eve.

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