Rmfitnesswellbeing

14/06/2026

One thing I always take on holiday with me..... Resistance bands.
They are small and lightweight and easy to fit in hand luggage (even if you do get stopped at security so they can check what they are!)

You can still get an effective workout whilst on holiday, so no excuses. Resistance bands are a great piece of kit to use as they still challenge your muscles but often allow for a greater range of motion, which is great if you have mobility issues.

This was this mornings workout before it got too hot.

•RB Deadlift 4x8

• RBChest press 3x12
• RB row 3x12

• RB squat 3 x 8
• RB lateral raise 3 x 12

2 rounds of plyo

45secondswork 15 seconds rest

• jump squats
• jump jacks
• side hops
• skips

Give it a try yourself, let me know how you do in the comments.

10/06/2026

💥 PLYOMETRICS AREN'T JUST FOR ATHLETES 💥

One of the biggest myths in fitness is that older adults should avoid impact exercise.

In reality, appropriately prescribed plyometric training (jumping, hopping, bounding, and other impact-based movements) may be one of the most powerful tools we have for maintaining — and even improving — bone health as we age.

🦴 Why does it matter?

Bone is living tissue that responds to mechanical loading. When bones experience forces greater than those encountered during everyday activities, they receive a signal to become stronger and denser.

Research has shown that high-impact exercise can help:

✅ Increase or maintain bone mineral density (BMD)
✅ Improve hip and femoral neck bone health
✅ Enhance muscle power and strength
✅ Improve balance and physical function
✅ Reduce fall risk, one of the leading causes of fractures in older adults

A systematic review of plyometric training in adults over 60 found that properly supervised programs were both safe and effective, with improvements in strength, physical performance, and measures of bone health.

Even for individuals already diagnosed with osteoporosis, exercise remains a critical part of treatment. Current UK osteoporosis exercise guidelines recommend resistance training and appropriately scaled impact exercise to help maximize bone strength and reduce fracture risk.

The key is progression. Plyometrics for older adults don't have to mean box jumps or explosive athlete-style training. They can begin with:

🔹 Low-level hops
🔹 Step-offs
🔹 Skipping
🔹 Mini jumps
🔹 Controlled landing drills

The goal isn't to train like you're 20.

The goal is to give your bones a reason to stay strong at 60, 70, 80, and beyond.

Movement is medicine. Bones adapt when we challenge them. 💪🦴

24/05/2026

Big shout out to my client Katie Cameron who is running her first marathon in Edingburgh today. You will be amazing.

02/05/2026

This.. this, oh and this....
Lift weights or use resistance bands to maintain your strength and independence in later life

Most people do not lift weights because they want bigger arms.

They lift because they want to keep their independence.

After 20 years of practicing medicine, I have watched too many people lose function not because of one big illness, but because of slow muscle loss they never noticed. It has a name. Sarcopenia. And it begins in your thirties.

A 2025 study in Scientific Reports analyzed thousands of U.S. adults and found that low appendicular skeletal muscle mass was strongly associated with a higher risk of all-cause mortality. The takeaway is not that we need to look like athletes. It is that muscle is metabolic, hormonal, and protective tissue.

Strong muscles regulate blood sugar. They support bone. They make you less likely to fall, and far more likely to recover if you do.

Two or three sessions a week is enough.

Resistance bands count. Body weight squats count. A jug of water in each hand counts.

In my practice, I have seen people in their seventies and eighties build back strength they had assumed was gone forever. The body listens when you give it work to do.

You are not lifting for the mirror. You are lifting for the next thirty years of your life.

What is one strength move you can add to your week, even just twice?

30/04/2026

Started at 10kg… now pulling 80kg like it's nothing.

Two women in their 70s turning up every week, putting in the work, and casually outlifting people half their age.

No magic formula. No shortcuts. Just consistency, hard work, and a mindset shift.

Safe to say retirement isn’t slowing these two down anytime soon 😂💪

10kg ➡️ 80kg. Not bad for a couple of legends.

17/04/2026

Not every fitness journey is about pushing to the absolute limit.

This photo is from one of my Live Well Move Well classes — a group of incredible individuals who were all originally attended the NHS Living Well Programme (which I also run) due to long-term conditions, reduced mobility, or an increased risk of falls.

Since then, every single one of them has chosen to keep going. To keep showing up. To keep investing in their health.

And that’s what this is really about.

Personal training isn’t just about intensity — it’s about meeting people where they are, supporting them, and helping them move better so they can live better.

The progress I’ve seen in this group has been amazing. Not because of perfection, but because of consistency. They show up week in, week out — even on the days they don’t feel their best — and they give what they can.

That’s what creates real, lasting change.

If you’ve ever felt like fitness “isn’t for you,” this is your reminder: it absolutely can be — with the right support.

If you want to know more about how I can support you hit the Whattsapp button below.

17/04/2026

I've had someone send a contact form from my website enquiring about sports massage. You didn't leave contact details. Please can you get in touch again.