Over 50s Fitness - UK Wide Online

Over 50s Fitness - UK Wide Online Ian Northcott BEM is the UK Coaching Online Coach of the Year 2023.

WESTERN FRONT WAY – DAY 2 Ypres SalientToday was one of those days when the cycling almost became secondary to where we ...
16/09/2026

WESTERN FRONT WAY – DAY 2 Ypres Salient
Today was one of those days when the cycling almost became secondary to where we were riding.
After breakfast we began with a small mechanical drama when one of the panniers needed attention. A local bike shop sorted us out quickly and kindly, and we were soon heading out into the Salient.
Our first major stop was Essex Farm Cemetery, beside the canal where John McCrae worked as a medical officer and where he wrote In Flanders Fields. We also found the grave of Private Valentine Strudwick, just 15 when he died. Standing among the unidentified graves here is a reminder that behind every famous name are thousands whose stories are far less known.
From there we rode to Yorkshire Trench and Dugout, a surviving piece of the trench system discovered when the industrial estate was being developed. It is an extraordinary place precisely because it now sits amongst modern buildings and businesses — the old battlefield still appearing beneath everyday life.
We also stopped at the site connected with Thomas Whitham VC before riding on to Langemark German Military Cemetery. It feels very different from the Commonwealth cemeteries: darker, more enclosed and deliberately sombre. Thousands of German soldiers lie here, including many in a mass grave. Whatever uniform they wore, so many were simply young men caught in something unimaginably bigger than themselves.
Then came Tyne Cot.
You can read about Passchendaele endlessly, but standing there and looking back down towards Ypres gives the landscape meaning. The rise looks almost insignificant today, yet in 1917 every bit of elevation mattered. After more than three months of fighting, the advance was measured in only a few miles.
From Tyne Cot we rode on to the Brothers in Arms memorial on Polygon Road. Dave is pictured there, and it had a particular resonance for me because I have written a song inspired by the same idea — comradeship, loss and the terrible waste of war.
After that came the Black Watch memorial, another chance to stop rather than simply ride past and tick off another location.
And then, in the evening, came something completely different.
We returned to Ypres for the Last Post Ceremony at the Menin Gate, changed and ready to present our wreath.
Standing beneath the Gate as the crowds fell silent, hearing the buglers and then walking forward together to lay the wreath was something neither of us will forget. Thousands of names are carved into those walls — men with no known grave — and for a few minutes tonight we were privileged to play a very small part in remembering them.
It felt like the right way to finish a remarkable day.
Although, in the interests of complete historical accuracy, Dave insists that the official record must also show that sometime during the night I apparently farted in my sleep and then began giggling uncontrollably at my own efforts.
Apparently even serious expeditions need balance.
Tomorrow we leave Ypres and begin heading south towards Lens.
If you’d like to support our ride and the cause behind it, our fundraiser is here:
https://www.justgiving.com/page/iananddavewesternfw?utm_medium=FR&utm_source=WA&utm_campaign=lc_frp_share_transaction_fundraiser_page_donation_received_-_nth_donation

16/09/2026

Why Mercian Fitness doesn’t run traditional fitness classes

Mercian Fitness has evolved.When I first started, group exercise sessions were the main thing I offered.

Today, coaching is.

That means every person who trains with me receives coaching—not just those who book one-to-one sessions.

The group sessions are where much of that coaching happens.I’m not simply demonstrating exercises and counting repetitions. I’m observing movement, adapting exercises, progressing people at the right time, modifying training when needed and helping every client build the strength, fitness and resilience to stay active as they age.

Most of my clients don’t have major medical conditions.They’re simply experiencing the normal changes that come with getting older.That’s exactly why coaching matters.

The aim isn’t to wait until someone develops heart disease, diabetes or serious mobility problems.The aim is to help prevent or delay those problems by keeping people strong, capable and independent for as long as possible.Every session has a purpose.

Strength sessions build muscle and bone health.

Rowing develops cardiovascular fitness safely.

Stability sessions improve balance, coordination and confidence.Cardio conditioning builds endurance for everyday life.

Functional Fitness develops real-world strength.HikeFit prepares people to enjoy the outdoors with confidence.

These aren’t standalone classes.They’re part of a coaching system designed around healthy ageing.If you’re looking for somewhere to simply turn up and exercise, there are plenty of good fitness classes available.

If you’re looking for someone who knows you, understands how you move, monitors your progress and coaches you to remain strong, active and independent for years to come, that’s what Mercian Fitness is all about.Strength for Life.

Coaching for Longevity.Contact:

Ian Northcott BEM MCIMSPA (Chartered)

✈️ HRV All Over the Place When You Travel?If your heart rate variability tanks when you’re on the road, you’re not broke...
16/09/2026

✈️ HRV All Over the Place When You Travel?

If your heart rate variability tanks when you’re on the road, you’re not broken — your body’s just under more stress than usual. Travel hits your system with:
Disrupted sleep
Dehydration
Jet lag & circadian chaos
More caffeine, less movement

The good news? You can protect your HRV. Here’s how:

💧 Hydrate hard. Most people underestimate how much flying dries them out — aim for 0.5L per hour of flight. 🌙 Prioritise sleep. Blackout mask, earplugs, same bedtime routine — protect your circadian rhythm. 🚶‍♂️ Move often. A brisk walk or stretch session on arrival keeps your parasympathetic system switched on. 🧘‍♂️ Breathe & downshift. 5 mins of slow breathing (4s in, 6s out) daily helps counteract travel stress.

🍽️ Keep meals regular. Sudden changes in meal timing or heavy late-night eating tank recovery.

Your HRV is basically your stress report card. Travel will challenge it — but with a few smart habits, you can keep it steady and bounce back faster.

Photo by Nik on Unsplash

Day 1 – Dover to Ypres, Tuesday 15 September 2026A proper start to the trip today, although the story really began yeste...
16/09/2026

Day 1 – Dover to Ypres, Tuesday 15 September 2026
A proper start to the trip today, although the story really began yesterday in Dover.
We drove down on Monday, had a wander around, sorted the bikes, worked out the car parking for the week and were very pleased to discover that the hotel were happy for us to take the bikes into the room.
The sleeping arrangements were less conventional.
For reasons that felt straight out of a Morecambe and Wise sketch, two grown men ended up sharing a double bed. Dave then added to the atmosphere by putting on his CPAP mask and looking like Darth Vader. Unfortunately, while the mask may have protected him from everything, it did absolutely nothing for me when he started farting like his life depended on it.
Up at 5.30am this morning for the early ferry.
We got to the terminal with the bikes, boarded without too much drama and celebrated the beginning of the ride with what can only be described as the most expensive cold breakfast imaginable. It took so long to get served and then pay that the food was pretty much cold by the time we ate it.
The unlimited cappuccino refills did improve matters considerably, although there remains some doubt as to whether Dave had actually purchased the “unlimited” part.
Then it was over to France and onto the bikes.
The planned route was fairly straightforward. Our interpretation of it was not.
At various points, both of us appeared to have slightly different ideas about where the route actually went, which added a few extra miles and a bit of character-building navigation. By the time we reached Ypres, we had ridden around 45 miles.
One of the first meaningful stops came at Canada Farm Cemetery, around 5 km outside Poperinge. It takes its name from the wartime dressing station that once stood nearby. That set the tone nicely for what we want this trip to be about: not just battles and generals, but the people who treated the wounded, moved supplies, kept things going and dealt with the consequences of war.
Later we reached Brandhoek New Military Cemetery and found the grave of Captain Noel Chavasse VC and Bar, MC.
Chavasse was a doctor with the Royal Army Medical Corps and one of only three people ever to be awarded the Victoria Cross twice.
His first VC came from his actions at Guillemont during the Somme fighting in August 1916, when he repeatedly went out under fire to find, treat and bring in wounded men.
His second came during the Third Battle of Ypres in 1917. Already wounded himself, he continued treating and rescuing casualties for two days before eventually dying from his wounds on 4 August 1917.
Standing at his grave and seeing the two Victoria Cross emblems carved into the headstone was one of those moments where the history stops being abstract.
After that, it was on to Ypres and the Novotel.
Good room, bikes safely in, around 45 miles in the legs and everything feeling good.
The evening was spent doing what every finely tuned endurance athlete should apparently do after a long ride: finding a Belgian b**r.
We had a wander around Ypres as the light faded, with the Cloth Hall looking spectacular as it lit up for the evening. Tomorrow we’ll spend more time exploring the Salient and, importantly for us, we’ll be presenting our wreath at the Menin Gate during the Last Post ceremony.
A good first day.
Plenty of miles, a few wrong turns, some laughs, and already a couple of moments that really brought home why we wanted to do this ride in the first place.
If you’d like to support the journey and the cause behind it, our JustGiving page is here:
https://www.justgiving.com/page/iananddavewesternfw?utm_medium=FR&utm_source=WA&utm_campaign=lc_frp_share_transaction_fundraiser_page_donation_received_-_nth_donation

Your body is like a hybrid car.It has two engines:The aerobic engine (runs on oxygen, smooth, efficient, built for endur...
15/09/2026

Your body is like a hybrid car.
It has two engines:

The aerobic engine (runs on oxygen, smooth, efficient, built for endurance).

The anaerobic engine (turbo mode, short bursts, runs hot and drains fast).

If you always train like you’re being chased — all-out, all the time — you’re only ever using that turbo engine. Sure, it’s fast… but it burns out quick. You never build the real engine that gets you through races, workouts, and long days without falling apart.

The Secret Is in the 75%

If you train at around 75% of your max heart rate — steady, conversational, nose-breathing pace — you’re building your aerobic base.

This kind of training:

Builds a bigger, stronger heart
Creates more capillaries to deliver oxygen.
Increases mitochondria (your muscles’ power plants).

Trains your body to burn fat, not just sugar.

Makes you faster at the same effort level.

It’s like laying down a wide, smooth highway before trying to race on it.
But Isn’t Easy Training… Lazy?

Not even close.

In fact, it’s what elite athletes do most of the time. Over 80% of their training is done below this line — slow, steady, controlled. Not because they’re lazy, but because they’re smart.

You’re not skipping work — you’re teaching your body to go fast later with less effort.

Here’s What Happens After a Few Weeks at 75%:

Your pace gets faster — but your heart rate stays the same
You recover quicker.

You stop hitting that “dead legs” feeling so often.

You build real stamina that lasts
You stop needing to crush every session just to feel like you “did something”.

Bottom Line:
Stop flooring the gas pedal every workout.
Train at ~75% MHR, build the engine, and watch what happens.
Slower now = faster, longer, easier later.
Photo by Marcel Eberle on Unsplash

🍺 NO ALCOHOL OCTOBER — WHO'S IN?I'm launching a 31-Day No Alcohol Challenge for October, and you're very welcome to join...
15/09/2026

🍺 NO ALCOHOL OCTOBER — WHO'S IN?

I'm launching a 31-Day No Alcohol Challenge for October, and you're very welcome to join us.

But we're not running it here on Facebook/Instagram.

The challenge will take place inside my FREE Fit After 50 online community, where I'll post the challenge, check-ins, information and support throughout the month.

The idea is simple:

1st–31st October. No alcohol.

This isn't about preaching that nobody should ever drink. It's about taking alcohol out for one month and seeing what YOU notice.

What happens to your sleep?

Your energy?

Your mood?

Your weight or waist?

Your training and recovery?

And perhaps most importantly, what do you learn about your own relationship with alcohol?

There are no extra workouts attached to this. If you're already exercising, carry on with what you're doing. This is about making one change and seeing whether it helps you feel and live better.

Want to join us?

Come over and join my Fit After 50 Skool Community — it's completely FREE to join:
👉 www.fitafter50.uk
👉
Once you're in, look for the No Alcohol October Challenge and tell me “I'M IN!”

The community isn't just for this challenge either. It's aimed particularly at those of us in the second half of life who want sensible, practical information about exercise, strength, mobility, health, nutrition and living well — without the fitness-industry nonsense.

There are free courses, educational posts, discussions and plenty more challenges coming.

You don't have to be one of my PT clients. Everyone is welcome.

Move Better. Feel Better. Live Better.

See you inside.

Ian Northcott BEM CIMSPA Chartered Exercise Professional

Photo by Zetong Li on Unsplash Photo by Kevin Grieve on Unsplash

FREE COURSE on FITNESS MOTIVATIONJoin our free community and gain access to a free course on Fitness Motivation:https://...
15/09/2026

FREE COURSE on FITNESS MOTIVATION

Join our free community and gain access to a free course on Fitness Motivation:

https://www.skool.com/mercian-personal-training-1429/classroom/ca9dcd14

I am committed to helping people move well and move better so that we can all live healthier lives.

I am a L3 Personal Trainer, L3 Exercise Referral and Long Term Conditions Qualified, I am L4 Obesity and Diabetes Qualified and I am awaiting my results from my L4 Cardiac Rehab Course.

I hope you decide to complete this free course and look at the otjer free resources and support in our community.

www.iannorthcottpersonaltraining.co.uk

Chartered exercise coaching for adults 50+ — strength, heart health, diabetes, back pain and healthy ageing. Train for the next 20 years.

EXERCISE - LONGEVITY PILLI’ve spent my life around fitness. Coaching it. Practicing it. Living it. But over the past few...
15/09/2026

EXERCISE - LONGEVITY PILL

I’ve spent my life around fitness. Coaching it. Practicing it. Living it.

But over the past few years, something shifted.

I realised that fitness wasn’t the full picture.

Health — real health — needed to be deeper.

🧠 Not just strength, but nervous system resilience

🫀 Not just movement, but cardiovascular and metabolic control

🧬 Not just goals, but longevity

Now, I check my heart rhythm. My blood pressure. My glucose. My recovery. Not from fear — but from clarity.

And I’ve never felt better.

I’ve redefined what fitness means to me.

It means:
Feeling energised
Sleeping well
Moving pain-free
Thinking clearly
Avoiding chronic disease
And staying present for the people I love.

This isn’t about restriction. It’s not extreme. I still share meals, enjoy a glass of w**e, walk the dogs, laugh.

But I also make decisions that serve the future version of me.

If any of this resonates — if you’ve been feeling stuck, or unsure where to start — I’d love to help.

📩 Message me if you’d like support. No pressure. No judgement. Just practical guidance and daily choices that build something better.

You don’t have to overhaul your life.
You just have to begin with one step.
I did. And it’s changed everything.

Photo by Kaylee Garrett on Unsplash

💡 How I Use HRV, ECG, and Metrics to Guide Smarter Training (and How You Can Too)If you’re using a device like Garmin, U...
14/09/2026

💡 How I Use HRV, ECG, and Metrics to Guide Smarter Training (and How You Can Too)
If you’re using a device like Garmin, Ultrahuman, Welltory, or even a home ECG like Kardia or Wellue — you’re sitting on powerful health data.

But what do you actually do with it?
That’s where I come in.

I’ve built a system — powered by AI — that helps me interpret:
🧠 HRV (Heart Rate Variability) to assess recovery
🩺 ECG readings to monitor rhythm and heart health
🧘‍♂️ Stress scores, body battery, and sleep metrics
💓 Blood pressure and heart rate trends
🌡️ Temperature and inflammation signals
Each day, I use these insights to adjust:

✅ Training load (push, pace, or rest)
✅ Type of session (cardio, strength, mobility)
✅ Recovery needs (hydration, supplements, breathwork)
And I can help you do the same.

🙋‍♂️ Want to Learn How to Use Your Data?

If you’re tracking any of the above — but don’t know what it means — I can interpret it for you.

Whether you want to train harder, recover better, or reduce risk of injury or rhythm issues, I’ll guide you using real, meaningful numbers — not guesswork.

Let’s build your training around your body — not just your calendar.
Message me if you want help turning your metrics into action.

MILES LEFT ON THE ROAD — The Mercian RoadGetting older does not mean the best of your life is behind you.You can still s...
14/09/2026

MILES LEFT ON THE ROAD — The Mercian Road

Getting older does not mean the best of your life is behind you.

You can still start again.Still get stronger.

Still learn something new.Still make plans.

Still travel.Still love.Still laugh.Still surprise yourself.Age changes things, of course it does.

But it does not mean you stop.Miles Left on the Road is about that feeling — looking ahead and realising there is still plenty of life left to live.

Listen here:https://distrokid.com/hyperfollow/themercianroad/miles-left-on-the-road/

The memories, story, concept and lyrics are mine. I use AI tools to help create the music, vocals and finished production.

The Mercian Road — Stories Turned Into Songs

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14 Newton Square, 14
Bromsgrove
B603GB

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