Neil Fitness

Health, Wellbeing and Exercise

19/06/2026

What is VO2 Max?

Well this is a common measurement taken on your fitness watch. Also used in predictions of cardiovascular fitness in some tests, such as the Multi Stage Fitness Test. Also known as as the bleep test.

It’s measured in volume of ml/kgBW/min.

It’s basically used a a measurement to predict cardiovascular health/fitness.

Your result is affected by age and gender.

Your tracker will indicate your score and result using a traffic light system. Basically, if it’s green it’s good, amber is ok and red we need to increase it.

I hope this helps.

18/06/2026

Why do I feel more energetic after exercise when I start it tired?

We can feel energised after exercise for a number of reasons but we need to understand that this is a natural response to exercise and physical activity.

Here are some reasons why but not an exhaustive list;

Release of endorphins - basically endorphins are released during exercise and can naturally lift our mood, reduce stress experience and ultimately leaving you happier and more energised.

Hormones - as a result of exercise we can increase the levels of hormones rushing around our body such as cortisol and adrenaline which can make us feel more awake and alert.

Increased blood flow - with this comes more oxygen, nutrients and general activity in local areas. As exercise raise your heart rate there are more of these transported around the body sending energy rich cells to your brain and muscles.

We could also consider cognitive clarity, stress response, release of energy from our bodies stores etc.

I hope this helps.

17/06/2026

Do you enjoy what you do?

Yes. Thats the simple answer.

Over the last 20+ years I have accumulated a lot of experience in the industry. From College Lecturing to PT and Sports Massage to Group Exercise. This has allowed me to gain a lot of experiences and learn from varied qualifications and opportunities. Working with varied populations and abilities too.

So, yes. I love the variety of what I do and seeing the progress, development and learning of others.

16/06/2026

Should I share my sessions on social media?

If your thinking about this, then I would say, YES!

Don't be shy to share your progress, be proud. Be respectful, but be proud.

There will always be negativity, some of which will come from those jealous they are not doing the same or, "here they go again, posting another workout"

Let them.

Be proud of what you are doing and where you are going. Those that are closest know your journey and will support you.

You never know, you might inspire someone to do a similar activity or workout too!

So yes. Share it and be proud of it.

12/06/2026

Is it just exercise we need calories for?

No. Exercise only makes up around 5% of what we burn on an average day.

Most calories are burned during our bodies daily processes and function. Breathing, heart beats, blinking etc.

Around 3-5% is used during the breakdown of foods and other metabolic processes.

That which we can control is exercise and ‘Non Exercise Activity Thermogenisis’ or NEAT for short. This is walking, climbing stairs and being active.

Yes, exercise and physical activity are two different things. Exercise is typically prescribed and followed, where as physical activity is more recreation and movement for our daily needs.

So if our goal is to lose weight, increasing NEAT will be key as this makes up the majority of energy expenditure that we control.

Hope this helps.

08/06/2026

How much should I aim to consume as a minimum number of calories?

Well, depends on a few things. You need to consider Weight, Height, Age and Gender. Once we have these, we can use the formula shown to calculate your Basil Metabolic Rate.

This is a guide towards the minimum number of calories your body requires just to function.

That means if we have reduced our intake to lose weight and not meeting this, our body will not be functioning optimally.

The easiest way to check this, is track the number of calories consumed in what ever method you find most convenient for you and compare.

We should be consuming a little more in order to meet our levels of activity but ensuring we get our minimum.

The minimum ensures organs function properly. Our body recovers from activity and fights fatigue/illness.

I hope this helps.

07/06/2026

I have reduced my intake and doing exercise, but I am still not losing weight?

That could mean a number of things.

1- We are not getting enough in.

Yes, thats right not getting enough. Your body requires a minimum amount everyday in order to just function. If your not getting this it wont function properly. Add exercise on top of this and you will put your body in a state of survival. Then it will try to hang on to what it can.

2- Exercise only forms around 5% of your entire day.

This means we need to try and be as active as possible. Hitting a target number of steps, only allowing so much time seated or including a standing desk etc. This will increase your output a lot.

3- Not getting enough rest or water.

Both are essential for optimal function, repair and ongoing energy levels. Burnout will come faster and harder if we dont include both.

Having a structured programme and diet will help.

These are just some examples, but I hope it helps.

03/06/2026

Let’s talk ‘Body Dysmorphia’

What is body dysmorphia?

Well, where we see ourselves differently to what we are or others see us.

Typically we think we are larger than we are, if our goals are to be thinner. Or see our selves as smaller if we want to be bigger.

This can be detrimental psychologically as we may never be happy with how we look.

How do we deal with this?

Trust those around us to be honest and discuss your progress with you. Compare a before and after picture can sometimes help too.

So, look at how far you have come, the efforts you have made and appreciate what you have achieved.

If you would like to know more, drop me a message and I will see where I can help.

I hope this helps.

01/06/2026

Is there such a thing as perfect weather?

Probably not.

The cold wind could be replaced by increased heat and humidity. Rain replaced by blistering sunshine.

Ultimately we will see the conditions differently depending on experience and the activity we choose.

Where we might have perfect weather for a paddle in the sea, it may feel too hot when out for a run.

As long as we change the intensity to suit the conditions, dress appropriately and ensure we stay hydrated, we will be fine.

The days we go out and do the activity when we are tired, low in motivation or it’s “raining” with an, I will do it later attitude won’t help you achieve your goals.

Turning up and being consistent will.

Those less “perfect” days, allow us to appreciate those that are more comfortable all the better.

Just food for thought on a Monday. 😁

27/05/2026

Ever woke up and thought, nah not today?

Whether you’re tired, low in motivation, or just putting it off, you won’t progress.

I had one of those today. But got up and got out anyway. Knowing I would feel worse for not doing it.

Turn up, be consistent and we will continue to make progress.

Just saying.

Address

Stonehaven
Stonehaven

Telephone

+447739315963

Website

https://neilfitness.co.uk/

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