Functional Fitness

25/05/2026

Who would you rather be?

21/04/2026

Still training at 62! Is it easy, absolutely not! Is it worth it, absolutely yes!

21/08/2025

21/08/2025

How do you stack up? :

Men over 50 who actually have their sh*t together don’t waste time chasing six-pack abs.

The real markers of health, strength, and longevity after 50 are simple:

✅ Rare alcohol intake
✅ Consistent strength training
✅ Resting heart rate under 67
✅ Protein with every meal
✅ 8 hours of quality sleep
✅ Excellent blood pressure, cholesterol & A1C
✅ Waistline under 35 inches

If you want to avoid the slow decline most men accept in their 50s, focus on these.
Muscle, strength, and discipline will protect your health far more than abs ever will.

This is what separates high-performing men in their 50s from the average.

How many of these do you hit right now?

02/08/2025

Taken from a scientific paper.

Strength training in the elderly (>60 years) increases muscle strength by increasing muscle mass, and by improving the recruitment of motor units, and increasing their firing rate. Muscle mass can be increased through training at an intensity corresponding to 60% to 85% of the individual maximum voluntary strength. Improving the rate of force development requires training at a higher intensity (above 85%), in the elderly just as in younger persons. It is now recommended that healthy old people should train 3 or 4 times weekly for the best results; persons with poor performance at the outset can achieve improvement even with less frequent training. Side effects are rare.
Conclusion
Progressive strength training in the elderly is efficient, even with higher intensities, to reduce sarcopenia, and to retain motor function.

27/07/2025

So dress it up how you like, if you are truly happy with who and what you are then I am happy for you. You have one life so live it the way you want.

But if you aren’t happy and you want something more then get a coach, get a PT and make those important changes with someone who will help you with a plan, hold you up through the tough times and push you to become better than you were yesterday.

Contact me or pass on my number if you know someone who would benefit from a big lifestyle change!

27/07/2025

If what I’m saying isn’t true then why are there some many diets, social media posts, influencers, supplements, detoxification products, exercise equipment, gym memberships, yoga classes, in fact there are thousands of people offering the world and all the answers to all of the problems!

The answer is of course money! We all want to make a living, me included, in fact that is my job now, to get people healthier and stronger! But yet again the fat dog won’t need any of the above because it doesn’t care about money for a start but more importantly someone else is in control of his food and there is f**k all he can do to change that!

If we were all in the same position as the fat dog, hardly any of the above would be needed. Eat less and exercise more, take away a lot of the choices, and bingo! A plan that works!

Okay! I know we will have to dress it up a bit for people but fundamentally that’s what needs to happen.

1. You cut the amount of food you eat and get in a calorie deficit.

2. You make better choices. Cut right back on the sugary and processed foods and replace them with whole foods.

3. Avoid alcohol, at least until you’ve got near to where you want to be! Now hear this, if your mind is already saying NO WAY! to this then that’s absolutely fine but you are highly unlikely to get much further down the road. Hard facts and truths people, alcohol will destroy your progress and your will to succeed!

4. You start exercising- walking a cycling are excellent and try to get out in nature as much as possible.

5. Ideally start lifting weights. The older you get the more important this becomes. Without resistance work you are continually losing muscle mass and bone density and your mortality is at risk!

27/07/2025

So how do you do it?

Firstly have you ever given up smoking? I did years ago now and it was f**king hard! But once I did it I never looked back and have never smoked since! Lucky me but what I haven’t said is the number of times I tried previously over a period of some years without success. Smoking was a big part of my lifestyle and as younger people we all did it so you have an emotional connection to it as well as the physical addiction!

I see similarities in weight loss and exercise, going from someone who currently eats whatever they fancy and basically sitting around on their fat arse doing f**k all, to doing the exact opposite! It’s going to be bloody hard have no doubt!

What are the drivers then, if you are that happy why change? Well like smoking the main one is health! Smoking isn’t good for you and neither is being very overweight and deep down you know this and it will bother you at some level.

Age - As we get older and have more responsibilities, possibly children, life’s intrinsic value increases, we want to live longer and healthier and see those children grow up!

We are now presented with one of life’s greatest dichotomies, we want to lose weight and be healthier but just thinking about the sacrifices is very very difficult. It’s War and Peace, it’s Love and Hate! In our heads it’s that big and that serious. See, we haven’t even started yet and how far have we come away from the fat dog and the simple solution and plan!

27/07/2025

2 weeks ago I talked about knowing exactly how many calories you are eating and what your macro balance is!
So IF you did all that it’s time to talk about what you should eat and how much.
But before I do that we need to be aware of the complexities that are involved. These complexities will be different per person and everyone will spend huge amounts of time at war with themselves.
Sadly the solution to being overweight is incredibly simple and when applied to someone else or something else is very straightforward.

EXAMPLE- You see a dog and it is very fat, the remedy therefore is simple - Walk it more and feed it less!
You see, easy and very straightforward. If the plan for that dog is activated it will work.

My point is when applied to the self is it still simple? Is that same incredibly straightforward plan going to be adopted and stuck to until you are a normal health weight?
How likely is that going to happen? Or is the brain going to flooded with a thousand excuses and reason why it won’t work?

Without a plan and someone to be accountable to I can pretty much guarantee within 3 weeks you are back where you started!

15/07/2025

3. KNOW YOUR MACROS!

Macros are protein, carbohydrates and healthy fats! You need all of these for a healthy life so please avoid diets that have no nutritional balance, it’s not worth your time so don’t waste it.

Your calorie checker app will also work out your macros, ie how much protein, carbohydrates and fatsyou are consuming as a percentage and where your present diet is lacking or excessive!

I pretty much guarantee most people will be down on protein and up on carbohydrates so with a few tweaks this can be rectified.

That’s it for now, do these things and you will have made the best possible start! If you need more help then comment or leave a message or please share my page if you know someone who might benefit.

More content will follow to help you all make better choices!