Mercian Fitness - Healthy Ageing, Longevity & Fitness Coaching

Mercian Fitness - Healthy Ageing, Longevity & Fitness Coaching Coaching & Personal Training by a CIMSPA Chartered Member. Exercise referral, Obesity, Diabetes, Heart Rehab and Lower Back Pain qualified.

Mercian Fitness was started by Ian Northcott who is a personal trainer with the aim of creating “Functional Exercise For Everyone".

🌺 Hibiscus Tea – A Tasty Boost for Your HeartBright red, slightly tart, and naturally caffeine-free—hibiscus tea isn’t j...
23/09/2026

🌺 Hibiscus Tea – A Tasty Boost for Your Heart

Bright red, slightly tart, and naturally caffeine-free—hibiscus tea isn’t just delicious, it’s been linked to potential heart health benefits. Studies suggest it may help:

💓 Support healthy blood pressure
🩸 Provide antioxidants that protect your cells
🛌 Offer a calming, relaxing effect

💡 How to enjoy: Brew it hot, sip it iced, or mix it with a slice of orange for a vitamin C boost.

⚠️ Important: While hibiscus tea can be part of a healthy lifestyle, it’s not a cure or replacement for prescribed medication. It may lower blood pressure, so always check with your doctor before adding it to your routine, especially if you have low blood pressure, are on medication, or are pregnant/breastfeeding.
Have you tried hibiscus tea yet? 🌿

Photo by Karina Khalmetova on Unsplash

💪 What Should Moderate Exercise Feel Like?Moderate exercise isn’t about collapsing in a sweaty heap—it’s about challengi...
23/09/2026

💪 What Should Moderate Exercise Feel Like?

Moderate exercise isn’t about collapsing in a sweaty heap—it’s about challenging yourself just enough to get your heart and muscles working, but still being able to keep going.

Here’s how to tell if you’re in the moderate zone:

1️⃣ Talking Test You can talk in short sentences, but you can’t sing a song comfortably.
2️⃣ Breathing You’re breathing faster and a little heavier, but you’re not gasping for air.
3️⃣ Heart Rate You’re roughly at 50–70% of your maximum heart rate. (For a quick guide: 220 – your age = estimated max HR)
4️⃣ Effort Level (RPE Scale) On a scale of 1–10, it should feel like a 5 or 6—brisk, but sustainable for 20–40 minutes.
5️⃣ Examples of Moderate Exercise 🚶‍♂️ Brisk walking 🚲 Easy cycling 🏊 Steady swimming 🧘 Flow-based mobility sessions 🏋️ Light circuit training
✅ Moderate exercise is great for building fitness, heart health, and endurance—without pushing to exhaustion.

Photo by Gabin Vallet on Unsplash
📍 Want to learn how to train at the right intensity for YOU? Let’s get started: https://www.mercianpersonaltraining.co.uk

Day 8 – Armentières to Poperinge Approx. 20 milesA shorter ride today under overcast skies as we headed from Armentières...
22/09/2026

Day 8 – Armentières to Poperinge Approx. 20 miles
A shorter ride today under overcast skies as we headed from Armentières back towards Poperinge. Less about mileage, more about stopping and taking in the stories along the way.
At Packhorse Farm Shrine Cemetery we found several men from the Lincolnshire Regiment, including the Proctor brothers, both killed on the same day in May 1915. It was another reminder of how these cemeteries hold not just military history, but family loss too.
At Kemmel Chateau Cemetery we came across several remarkable stories, including the grave of Count Ove Krag-Juel-Vind-Frijs, a Danish nobleman who served as an ordinary private in the Canadian Infantry.
We also met Boyd, a full-time gardener with the Commonwealth War Graves Commission. He was a smashing lad and spent time explaining things we had wondered about during the trip. One example was why some headstones touch: sometimes two bodies were recovered together but could not be individually identified, so the stones are placed together over the shared grave.
Another unexpected moment came at Grootebeek British Cemetery, where I found the grave of Private Reginald John Northcott, 10th Battalion Royal Warwickshire Regiment, killed on 26 April 1918 aged just 19. I have no idea whether there is any family connection, but after days of reading hundreds of names, suddenly seeing NORTHCOTT on a headstone stopped me in my tracks.
Once in Poperinge, we visited the old prison and death cells behind the Town Hall. Soldiers could spend a night there for drunkenness or overstaying leave, but some spent their final hours there before ex*****on. The preserved cell and ex*****on courtyard make the “shot at dawn” story very real and very uncomfortable.
We also visited the Hop Museum, which gave us a welcome look at the civilian side of Poperinge. Hops and brewing are a huge part of the town’s identity and a reminder that this was, and still is, a living community rather than simply a place on a battlefield map.
The highlight of the day was arriving at Talbot House – Toc H, where we are actually staying tonight.
Opened in 1915 by Army chaplains including Philip “Tubby” Clayton, Talbot House became an Every Man’s Club. Rank was left at the door and soldiers could come here for tea, reading, music, conversation, worship and simply a little peace away from the front.
It was named after Lieutenant Gilbert Talbot, killed in 1915, and we saw his original wooden battlefield grave cross during our tour.
What makes Talbot House special is that it is still a living museum. You can stay in the old house, sleep in the rooms and walk through the same spaces soldiers used more than a century ago. We had a brilliant tour and saw the Upper Room, Tubby Clayton’s portrait, the old rooms and some wonderful original objects.
And because it is still a working house, Dave provided the day’s lighter moment by wandering through the museum in his towel on the way to the shower.
I’ve also written a song about Talbot House. All my First World War tribute songs are on Spotify and YouTube under The Mercian Road, telling some of the individual stories we’ve been discovering along this journey.
Only around 20 miles today, but one of the richest days of the trip for people, stories and atmosphere.

🦴⚠️ What Happens If You Break a Hip After 65 - And Why It’s a Serious Wake-Up CallA hip fracture at 65+ isn’t “just” an ...
22/09/2026

🦴⚠️ What Happens If You Break a Hip After 65 - And Why It’s a Serious Wake-Up Call
A hip fracture at 65+ isn’t “just” an injury - it can be life-changing.

🔍 The facts:
Only 40–60% regain their previous walking ability.
10–20% require long-term care.
17–25% don’t survive the first year.

📚 Studies:
BMC Geriatrics: https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-016-0332-0
JMIR Aging: https://aging.jmir.org/2022/1/e32683/
UCLA Health: https://www.uclahealth.org/news/article/hip-fractures-in-elderly-often-lead-to-bad-outcomes
NIH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11377188/

Complications include loss of independence, mobility decline, emotional distress, and a major drop in quality of life.

💡 But here’s the good news - many of these outcomes are preventable.

✅ Strength & balance training ✅ Bone-supportive nutrition ✅ Fall-proofing your environment ✅ Guidance from a qualified expert

⚠️ Disclaimer: Always consult a qualified health professional before beginning any exercise program.

🎯 I specialise in helping older adults stay strong, steady, and independent. 💻 Contact me at: https://www.mercianpersonaltraining.co.uk



Photo by Nguyễn Hiệp on Unsplash

WHY IS EXERCISE GOOD FOR BLOOD SUGAR?Imagine your muscle and fat cells are like houses, and glucose (sugar) is like food...
22/09/2026

WHY IS EXERCISE GOOD FOR BLOOD SUGAR?

Imagine your muscle and fat cells are like houses, and glucose (sugar) is like food trying to get into those houses to give energy.

Now, your body has delivery trucks (that's your blood) carrying the glucose. But the doors to the houses are locked. You need a special key to let the sugar in. That key is a thing called GLUT4 (it’s a special protein door on the cell wall).

But GLUT4 doesn’t just sit there. It hides inside the house most of the time.
When you exercise or when insulin (a hormone your body makes when you eat) knocks on the door, your cells go: 🚨 “Hey GLUT4! Come to the surface!”

So GLUT4 moves to the edge of the cell, like opening a window to grab the sugar from the delivery truck and pull it inside.

Why it matters:

If GLUT4 doesn’t come to the surface, sugar stays in the blood – and that’s not good (this is a big problem in type 2 diabetes).

Exercise is awesome because it makes GLUT4 work better, even without insulin. That’s why moving your body helps control blood sugar!

www.metrcianpersonaltraining.co.uk

Photo by Sweet Life on Unsplash

Day 7 – Arras to ArmentièresA really good day today. We slept brilliantly in Arras, felt good, had decent weather and se...
21/09/2026

Day 7 – Arras to Armentières
A really good day today. We slept brilliantly in Arras, felt good, had decent weather and set off north towards Armentières.
The day started with something special. Last night in Arras Square we met an Australian gentleman and his wife completely by chance. He initially thought we were trying to sell him something when we asked him to take a photo, but after we explained the ride and Combat Stress we had a great chat.
This morning we woke up to find an incredible £445 donation from Mastercare Australasia Pty Ltd. That took us to our fundraising target.
Later in the day we then received another amazing £200 donation from someone we had been skiing with a few times, taking us even further beyond it.
We are hugely grateful to everyone who has supported us.
Our first historical stops were around Roclincourt.
At Highland Cemetery we found the grave of Serjeant Robert Sutherland of the Seaforth Highlanders, killed on 9 April 1917 aged 24. For more than a century his grave was marked only as that of an unknown sergeant. His identity was finally established and his name restored to the headstone in 2025.
We also found two South African soldiers, Private G. F. Beeton, aged just 18, and Private A. T. H. Pettit, buried almost touching one another. Both were killed on 9 April 1917.
At Roclincourt Valley Cemetery, where the cemetery guide was excellent, we found the grave of Private Edward Bolton of the Cheshire Regiment. He had once had a death sentence for desertion commuted, but after later failing to return from leave he was court-martialled again and executed by firing squad on 14 April 1916.
An uncomfortable story, but an important reminder that these cemeteries hold stories not just of bravery, but also fear, pressure and harsh military justice.
From there we rode towards Vimy.
At La Chaudière Military Cemetery, at the foot of Vimy Ridge, we found the grave of Private John George Pattison VC of the 50th Canadian Battalion. During the fighting at Vimy he went forward alone against a German machine-gun position and rushed it himself. He survived Vimy but was killed less than two months later, aged 42.
Looking from his grave up towards the Canadian National Vimy Memorial really brought the geography of the battle into focus.
There were lighter moments too. We passed an old painted Noilly Prat sign, which Dave has now decided is apparently my new name.
After Vimy the riding became much easier, with brilliant stretches along the river and canal paths.
We stopped at a café and asked for a small sandwich. It arrived looking roughly the size of a bicycle.
Later a Frenchman called out, “Ah, les Anglais, vélo!” which led to a serious discussion between Dave and me about the difference between vélo and bicyclette.
Eventually we rolled into Armentières and finished in the Grand’Place with the reconstructed Hôtel de Ville and belfry in front of us.
Armentières sat only a few kilometres behind the British front line for much of the First World War, so soldiers could come into town to eat, wash, sleep and write home before returning to the line.
Our home tonight is Hotel Joly, a family-run hotel with roots going back to the late 1920s.
Most importantly, the cycling today was excellent. We felt good, the weather behaved itself and the history and riding balanced really well.
The trip is completely self-funded, so every pound donated goes directly to supporting veterans through Combat Stress.
https://www.justgiving.com/page/iananddavewesternfw
Two old friends rode the line, parley vous.

🧘‍♂️ Feeling Stiff, Tight, or Sluggish? Try This Free Mobility Sequence!If you’ve been sitting too much, struggling with...
21/09/2026

🧘‍♂️ Feeling Stiff, Tight, or Sluggish? Try This Free Mobility Sequence!

If you’ve been sitting too much, struggling with stiff joints, or just feeling a bit creaky when you move — this one’s for you.

I’ve put together a free mobility sequence that takes just a few minutes but can make a huge difference to how your body feels. It’s simple, effective, and designed for real people — especially those of us who aren’t 25 anymore but still want to move well, stay strong, and feel good.

✅ Loosen tight hips and back ✅ Improve posture and flexibility ✅ Feel lighter, more mobile, and ready to move again.

Photo by Danilo Ćalić on Unsplash
You can try it completely free inside the Mercian Fitness community — no catch, just real movement that works.

👉 Join here and access the free mobility sequence: 🔗 https://www.skool.com/mercian-personal-training-1429/classroom/97af077a
Come join a friendly group of people who are learning how to move better, get fitter, and enjoy the process — with a bit of fun and friendship along the way.

Fun. Fitness. Friendship. That’s what Mercian Fitness is all about. ❤️

— Ian Northcott BEM

A very special thank you this morning.Last night in Arras Square, Dave and I met an Australian gentleman and his wife co...
21/09/2026

A very special thank you this morning.
Last night in Arras Square, Dave and I met an Australian gentleman and his wife completely by chance. We asked him to take a photo of us and, at first, he thought we were trying to sell him something and nearly walked straight past us!
Once we explained, we got chatting about our ride along the Western Front and why we’re raising money for Combat Stress. He told us about his uncle, who fought at Gallipoli and then at Ypres, where he was injured. Determined to continue supporting the war effort, his uncle later joined the RAF as a mechanic.
This morning, we woke up to discover an incredible £445 donation from Mastercare Australasia Pty Ltd.
That donation has now taken us to our fundraising target.
To receive such a generous gesture after a chance meeting with two complete strangers is quite something. If you’re following our updates, thank you so much. Your generosity has genuinely made our morning and helped us reach something we had really hoped to achieve.
And thank you to everyone else who has donated, shared our updates, encouraged us and followed the journey so far. We’re hugely grateful.
I think whatever we might have been trying to sell him would have been cheaper.

WFW Day 6 - Albert to ArrasDay 6 – Albert to ArrasThe return journey begins.A much easier day on the bike today at aroun...
20/09/2026

WFW Day 6 - Albert to Arras
Day 6 – Albert to ArrasThe return journey begins.A much easier day on the bike today at around 27 miles, but probably one of the most interesting days we’ve had so far.After a really good night’s sleep in Albert, we set off north towards Arras. Our first stop was the Pozières Memorial, before continuing on to a place we more or less stumbled across – Bucquoy Road Cemetery.That cemetery became the real heart of the day.The first grave we went looking for was Private Joseph Standing Buffalo of the 78th Battalion, Canadian Infantry. He was just 19 when he was killed on 29 September 1918. He was descended from Sitting Bull, which made finding his grave a remarkable moment in itself.Then we found two very different graves.Private John B. Milburn of the Tyneside Irish, Northumberland Fusiliers, was executed for desertion on 8 November 1917. He had already served for a considerable period before his court martial and ex*****on.A few rows away was Private Ernest Horler of the West Yorkshire Regiment, executed for desertion on 17 February 1918, aged 26.His headstone carries an inscription chosen by his mother:“In all his dealingsHe was just.In every action kind.From mother. RIP.”That stopped us both.Dave spent a little time cleaning Horler’s headstone, which was one of those quiet moments that somehow says more than a long explanation ever could.Three men. Three very different stories. All within a few minutes’ walk of each other in a cemetery we could easily have ridden straight past.From there we carried on into Arras and visited the Carrière Wellington – the Wellington Tunnels.They were absolutely amazing.Around 20 metres below Arras, New Zealand tunnellers connected and extended old chalk quarries to create a huge underground network where thousands of troops could be hidden and sheltered before the Battle of Arras in April 1917.Walking through the tunnels really brought home the scale of the engineering and the strange experience of thousands of men waiting underground for the moment they would move forward into battle.Afterwards we headed to the hotel, got cleaned up and went out for a look around beautiful Arras before finishing the day with a really nice meal.So only around 27 miles today, but plenty packed into them.Some days on this trip have been about famous battlefields and huge memorials.Today was more about three individual men in a cemetery we almost rode past.And in many ways, that is exactly why we came.We’re funding the trip ourselves, so every donation goes directly to the cause we’re riding for.If you’d like to support us, our JustGiving page is here:https://www.justgiving.com/page/iananddavewesternfw

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