Elixan

12/06/2026

Weight Loss Drugs & Menopause

Weight loss drugs such as Wegovy and Mounjaro are helping many people achieve significant weight loss.

For women during peri-menopause and menopause, they may help address some of the challenges associated with weight gain and increased appetite.

However, one important consideration is muscle mass.

As we age, maintaining muscle becomes increasingly important for strength, mobility, balance and long-term health.

Whether you are using weight loss medication or losing weight naturally, resistance training and adequate protein intake should remain a priority.

Always speak to your GP or healthcare professional before starting any medication.

Follow for simple strength training and healthy ageing tips.

11/06/2026

Quick Tips For The Seated Dumbbell Shoulder Press

Even when seated, still keep your posture strong!

Three simple tips:

✔️ Maintain a slight natural arch in your lower back

✔️ Keep your shoulder blades pinned back against the seat

✔️ Press the dumbbells upwards rather than forwards

Focus on control, good posture, and quality movement rather than simply lifting heavier weights.

Follow .health for simple strength training and healthy ageing tips.

10/06/2026

Many people mistake symptom reduction for gut repair.

If a certain food is triggering symptoms and you remove it, you may feel better within a few days. That's great, but it doesn't necessarily mean the underlying issue has been resolved.

A bit like an ACL knee injury, where full repair may take 12-18 months, the gut can also take much longer to recover than the symptoms suggest.

If you immediately return to the foods or habits that were causing problems, symptoms can often return just as quickly.

Reducing symptoms is often the first step. Long-term repair and recovery may take much more time, consistency, and patience.

But, don't feel that improvements are impossible, you may just be rushing recovery and staying in an inflammatory cycle.

Follow for simple health, fitness and healthy ageing tips.

08/06/2026

07/06/2026

Simple Home Exercises For Core And Shoulder Strength

No gym? No problem.

These 3 simple exercises are great for improving core strength, posture, balance, and shoulder stability.

✅ Bird Dog
✅ Dead Bug
✅ External Shoulder Rotations

Perfect for beginners, those returning to exercise, or anyone looking to stay strong and active as they age.

Start slowly, focus on good technique, and build consistency over time.



Follow .health for simple strength training and healthy ageing tips.

05/06/2026

Could Your Diet Be Missing This?

If your day looks like:

🥣 Cereal for breakfast
🥪 Sandwich, crisps and a drink for lunch
🍝 Pasta with sauce for dinner
🍩 Doughnuts and snacks throughout the day
..you could be missing important nutrients including protein, healthy fats, omega-3s, magnesium, vitamin C and B vitamins.

The good news?

Small changes can make a big difference.

Try:
🥚 Eggs for breakfast
🐟 Fish and salad for lunch
🥩 Chicken, steak or fish with vegetables for dinner
🌰 Nuts and dried fruit as snacks

Simple swaps. Better nutrition. Better health.

04/06/2026

Quick Tips For Shoulder Lateral Raises

The shoulder lateral raise is a great exercise for building shoulder strength, improving shoulder stability, and creating stronger, healthier shoulders.

Focus on:
✔️ light to moderate weight
✔️ controlled movement
✔️ avoiding swinging
✔️ keeping tension on the muscles throughout the exercise

Remember, shoulder exercises don't need heavy weights to be effective.

02/06/2026

If your goal is weight loss after 50, keep it simple:

✅ HIIT on an exercise bike
3 x per week
10 minutes per session
30 seconds hard / 30 seconds easy

✅ Strength training
3 full-body workouts per week
4 exercises per workout
Focus on progressive overload and good technique

Most importantly...

✅ Embrace the gym — don't fear it.

Building muscle becomes increasingly important as we age, helping support metabolism, strength, and long-term health.

Simple. Consistent. Effective.

Have fun, cheers Mark!

31/05/2026

Protein After 50 Doesn’t Need To Be Complicated

Most people don’t have a protein problem... they have a planning problem.

A simple protein source at breakfast, lunch, and dinner can dramatically increase your daily protein intake and help support muscle mass as you age.

Keep it simple:
Eggs
Fish
Meat
Nuts & Seeds

Protein at every meal.

30/05/2026

The Secret To Staying Strong As You Age

As we age, maintaining and building muscle becomes one of the most important things we can do for long-term health and independence.

Understanding the difference between slow twitch and fast twitch muscle fibres can help you train more effectively and get better results from your workouts.

If your goal is to build muscle, improve strength, and age well, it may be time to include more progressive resistance training in your routine.