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calumandersonpt, Glenshee Ski Centre Cairnwell, Braemar Aberdeenshire, Ballater (2026)

02/03/2025

Congratulations to this wee maniac!
First ever race or run event and she went for the glenshee snow running long course!
So proud! First of many 🏃🏼‍♀️❄️

26/02/2024

Erin’s process-

Body Fat % ⬇️
Muscle mass ⬆️
Waist size ⬇️

Erin is a… eh… slightly more changing client in regards to her diet… but with a few simple lifestyle changes, being brave with trying new foods and consistency. We’ve got on the right path to her feeling happier, healthier and more confident in herself ✅

23/01/2024

So went a walk the other day- exact same distance, same altitude climbed, stopped at the same points but I burned around 1000 calories more than her… WHY?

There’s 2 main reasons to this-

1- Males with a larger body size than females often have more muscle mass, therefore naturally have a higher basal metabolic rate, which means your body burns more calories at rest as well as while active.📈

2- Muscle tissue burns more calories than fat tissue, and since men generally have a higher muscle mass than women (just due to anatomy) this further adds to the difference in calorie burn during the workout.💪🏽

Individual metabolic rates and calorie burn can vary based on several factors, including genetics, age, and overall health. 💁‍♂️💁‍♀️👴👵

25/07/2023

Should we have goals on our fitness and well-being journey? 🗓️

Short answer is yes… 👍 Goal planning is important to achieving success in any area of life, and fitness is no exception. 🏆

Setting goals gives us direction, motivation, and helps us measure progress along the way. 📈

Whether it's losing weight, building muscle, or improving endurance, having a clear goal in mind can help us stay focused and committed to our fitness journey. 🏋️‍♂️

It's important to set short-term and long-term goals. Short-term goals can help us stay motivated and build momentum, while long-term goals give us something to work towards and keep us focused on the bigger picture. 🎯

Intermediate goals are also important, as they help us bridge the gap between short-term and long-term goals. E.g. if your long-term goal is to run a marathon, your intermediate goal might be to run a 10k or half marathon. 🏃‍♀️

Your goals should always be specific, measurable, achievable, relevant, and time-bound (SMART). 📝 For example, instead of setting a goal to "lose weight," set a goal to "lose 5kg in 3 months by exercising 3 times a week and eating a balanced diet with x,y&z macronutrients" 🥗

08/06/2023

I know a lot of people don’t have time, motivation or confidence for the gym or to do planned exercise.

This doesn’t have to stop you being more active and burning calories.

Here’s some things you can do to be more active and therefore burn more calories ⬇️

1️⃣ Park further from your destination 🅿️: Burn an extra 20-40 calories per 10 minutes of walking! 🚶‍♂️

2️⃣ Aim for 10k steps a day 👣: Burn up to 400-500 calories just by walking!

3️⃣ Take the stairs instead of the elevator 🏢: Burn 10-20 calories per minute! 🏃‍♀️

4️⃣ Stand up and stretch every hour ⏰: Burn an extra 5-10 calories per stretch session! 🙆‍♂️

5️⃣ Hot and cold exposure ❄️🔥: Boost your metabolism and burn up to 100-200 extra calories per day by alternating between hot and cold environments! 🚿 (Lots of evidence now coming out showing benefits to brain health too) 🧠

Not only will these things burn calories, they should make you feel better and fitter too!🌞

25/05/2023

“Health” doesn’t have to be all fitness, working out and sweating 🧘

Here’s some things to think about and work on to optimise your well-being. Helping with the complex physical and mental side of the body 👨‍⚕️

💧 Stay hydrated with plenty of water throughout the day (min 1.5L a day).

🍎 Fuel your body with a healthy, balanced diet full of fruits, veggies, and whole foods.

😴 Get enough sleep each night to feel rested and refreshed.

📱 Limit your exposure to blue light at night to help regulate your sleep cycle.

🌞 Soak up some sunlight each day to boost your mood and vitamin D levels.

🕑 Stick to a routine as best you can and be consistent with your healthy habits for best results.

❤️ Most importantly find time do the things you love- preferably with the people you love spending time with

18/05/2023

.
Should you really care about protein ❓
How much protein you should eat ❓
Should you be taking protein powders❓

👉🏽Continuing on from my last post about high protein meals let's talk a bit about PROTEIN! 🍗

Protein is the building block of our bodies, playing a crucial role in the growth and repair of tissues, especially our muscles. When we work out, we create tiny tears in our muscles, and protein helps repair and rebuild them, making them stronger than ever! 📶

Reasons to consume protein:
* Maintain and build muscle mass 💪
* Boost metabolism 🔥
* Keep you feeling full and satisfied 🍽️

How much protein do we need? A general guideline is to consume around 1.2 to 2.2 grams of protein per kg of bodyweight, depending on your activity level and goals. For example, if you weigh 70 kg, aim for 84 to 154 grams of protein daily depending on how active you are.📈💡

Whole foods are the best sources of protein! Try lean meats, fish, dairy, eggs, legumes, and plant-based options like tofu and tempeh. But if you're struggling to get enough protein through whole foods, protein powder can be a convenient and effective option! Just remember, it's a supplement, not a replacement for a balanced diet. 🍽️👍

11/05/2023

🔥💪 Top 10 Protein-Packed Whole Foods You Can Easily Find at Supermarkets! 🛒

1️⃣ Chicken Breast 🍗 - Lean, versatile, and perfect for muscle-building meals!
2️⃣ Turkey 🦃 - A low-fat, high-protein option for staying lean and mean!
3️⃣ Salmon 🐟 - Omega-3 fatty acids + protein = a heart-healthy powerhouse!
4️⃣ Greek Yogurt 🥣 - Creamy, delicious, and packed with muscle-fueling protein!
5️⃣ Quinoa 🌾 - A complete protein source that's also gluten-free! 🌟
6️⃣ Lentils 💚 - Plant-based protein goodness for a healthy, balanced diet!
7️⃣ Cottage Cheese 🧀 - Low in fat, high in protein, and great for post-workout snacks!
8️⃣ Tofu 🌱 - A versatile plant-based protein that's perfect for vegans and vegetarians!
9️⃣ Eggs 🥚 - Nature's protein-packed superfood for building strength and stamina!
🔟 Almonds 🌰 - A crunchy, protein-rich snack that's perfect for on-the-go fuel!

Eating a protein-rich diet has numerous benefits, including:
✅ Boosting muscle growth and strength 💪
✅ Supporting weight loss by increasing satiety 🏃‍♂️
✅ Enhancing recovery after workouts 🏋️‍♀️
✅ Strengthening bones and reducing the risk of osteoporosis 🦴
✅ Promoting healthy hair, skin, and nails 💇‍♀️💅

🧾 So remember to make sure you’re getting enough protein in your diet and pick up some of these whole foods in your next shop🛍️🛒

04/05/2023

Don't be afraid of the barbell! 💪🏋️‍♀️

Barbell training is one of the most effective ways to build strength, muscle, and confidence in the gym.

Here are some benefits of barbell training:
1️⃣ Builds overall strength: Barbell exercises like squats, deadlifts, and bench press engage multiple muscle groups, leading to overall strength gains. 📶
2️⃣ Increases muscle mass: Barbell training is a great way to build muscle mass, especially in the legs, back, and chest. 💪🏽
3️⃣ Improves bone density: Lifting heavy weights with a barbell can help improve bone density, reducing the risk of osteoporosis. 🦴
4️⃣ Boosts metabolism: Barbell training can help increase your metabolism, leading to more calories burned throughout the day.🏋️‍♀️
5️⃣ Reduces injury risk: Putting your body under the tension of Barbell training strengthens the muscles, bones and connective tissue that support your body during physical activity. Making them stronger means less chance of injury 🚑

So don't be afraid to pick up that barbell and challenge yourself! 💪🏋️‍♀️

01/11/2022

👨🏽🐶 Inver and myself will be taking part in Movember this year - growing a moustache and walking/running 100miles over the month.

You can track our progress through Strava which is in my movember highlight reel 🍃

▪️Any and all donations go straight to the Movember charity and can be made through the link in my bio

🔺A brave face can hide a lot-

In 2021 75% (3 out of 4) su***des in Scotland were men. Su***de is the single biggest killer of men under the age of 45.
There is still this idea that men shouldn’t show their emotions, should just get on with it. Too many men are ‘toughing it out’, embarrassed or ashamed to speak to family, friends or professionals about how they feel.
In my brief time in the Ambulance Service I saw first hand what can happen when men suffer in silence and it all becomes too much.
This charity will donate to mental health, su***de prevention, prostate cancer and testicular cancer to help men get the help they need.
Let’s help stop men dying too young.

01/11/2022

👨🏽🐶 Inver and myself will be taking part in Movember this year - growing a moustache and walking/running 100miles over the month.

You can track our progress through Strava - https://strava.app.link/rTITyhH9Aub

Any and all donations go straight to the Movember charity and can be made here-
https://uk.movember.com/mospace/14450869?utm_source=qrcode&utm_medium=mo_app&utm_campaign=movember&utm_content=app_share_mospace_qr

🔺A brave face can hide a lot-

In 2021 75% (3 out of 4) su***des in Scotland were men. Su***de is the single biggest killer of men under the age of 45.
There is still this idea that men shouldn’t show their emotions, should just get on with it. Too many men are ‘toughing it out’, embarrassed or ashamed to speak to family, friends or professionals about how they feel.
In my brief time in the Ambulance Service I saw first hand what can happen when men suffer in silence and it all becomes too much.
This charity will donate to mental health, su***de prevention, prostate cancer and testicular cancer to help men get the help they need.
Let’s help stop men dying too young.

calumandersonpt

02/03/2025

26/02/2024

23/01/2024

25/07/2023

08/06/2023

25/05/2023

18/05/2023

11/05/2023

04/05/2023

01/11/2022

01/11/2022

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