GL Fitness

GL Fitness 🏋️ Glenn Luke | 50+ Fitness Coach
Helping adults 50+ build strength, improve mobility & stay independent
🧠 Science-based training & nutrition
❌ No fads.

No gimmicks.

WHAT SHOULD YOU EAT ON A GLP-1?Working with people that are on these and getting questions regularly about it I thought ...
13/06/2026

WHAT SHOULD YOU EAT ON A GLP-1?

Working with people that are on these and getting questions regularly about it I thought I'd pop this out for anyone that is taking these.

The medication helps reduce appetite, but what you eat still matters.

✅ Prioritize PROTEIN at every meal
🍗 Chicken
🐟 Fish
🥚 Eggs
🥛 Greek yogurt
🧀 Cottage cheese
🌱 Tofu & tempeh

Why?

Protein helps preserve muscle mass while losing weight and keeps you fuller for longer.

🥦 Fill your plate with fibre-rich foods

✔ Vegetables
✔ Fruit
✔ Beans & lentils
✔ Whole grains

Fibre supports gut health, digestion, and appetite control.

💧 Stay hydrated

Aim for regular fluid intake throughout the day.

Dehydration can worsen:

• Constipation
• Fatigue
• Headaches

⚠️ Limit foods that may worsen side effects

🍟 High-fat fried foods
🍕 Large portions
🍩 Highly processed snacks
🥤 Sugary drinks

These may increase nausea, bloating, or stomach discomfort.

🏋️ Don't forget resistance training

Weight loss isn't just about losing weight—it's about keeping muscle.

✔ Protein
✔ Strength training
✔ Adequate hydration
= Better body composition and long-term results

GLP-1s reduce appetite. Good nutrition protects your muscle, health, and results.

After 50, staying strong isn’t just about aesthetics.It’s about independence, energy, bone health, and quality of life.O...
27/05/2026

After 50, staying strong isn’t just about aesthetics.

It’s about independence, energy, bone health, and quality of life.

One of the most researched supplements for healthy ageing is Creatine Monohydrate — and it’s not just for bodybuilders.

Research shows creatine may help support:

✅ Muscle strength & lean muscle retention

✅ Exercise performance & recovery

✅ Brain health & cognitive function

✅ Bone health when combined with resistance training

✅ Daily function as we age

The reality is we naturally lose muscle mass and power as we get older. Strength training helps massively — but creatine can give you an extra edge.

Simple. Effective. Well researched.

For most people: 📌 3–5g daily

📌 Consistency matters more than timing

📌 Drink enough water

📌 Combine with resistance training for best results

Ageing is inevitable. Becoming weak and fragile isn’t.

21/05/2026

It doesn't matter our age, the principles of fat loss are still the same.

The methods to get us there are probably going to be different as we get older....
..but the one thing we should be doing is monitoring our food and calorie intake.

It can be so easy to let it slide.

We think we've got a handle on it.

We stop tracking or being mindful.

Suddenly progress stalls.

This is the case for many people.

We lose track of how many calories we consume, especially liquid calories.

Nearly 3000 calories per week in coffee may seem extreme, but it's only a couple of large coffee shop latte's per day and 3 sachet latte's at home per day.

These things can easily go under the radar.

Just by cutting this down by 50% will result in fat loss.

This is why keeping a log of your food, and drinks, is essential, especially when trying to drop a few lbs.

How Much Protein Do You Really Need After 50?Most people over 50 are still following the old protein recommendation: 0.8...
15/05/2026

How Much Protein Do You Really Need After 50?

Most people over 50 are still following the old protein recommendation: 0.8g per kg of bodyweight.
Reality? That’s enough to avoid deficiency… not necessarily enough to maintain muscle, strength, and function as you age.

Here’s what the research actually supports:

✅ Healthy adults 50+
1.2–1.6g per kg of bodyweight per day

✅ If you lift weights, want to stay lean, or preserve muscle
1.6–2.2g per kg of bodyweight per day

That means if you weigh:

70kg (154lb) → 84–112g+ per day

80kg (176lb) → 96–128g+ per day

90kg (198lb) → 108–144g+ per day

The bigger mistake?

Most people eat very little protein at breakfast and lunch… then overload dinner.

After 50, your muscles respond better when protein is spread across the day:

🥚 25–40g per meal

🍗 3–4 protein-focused meals

🏋️ Resistance training = non-negotiable

Great choices include Eggs, Greek yogurt, Chicken breast, Salmon, and Tofu.

Getting older doesn’t cause muscle loss.

Undertraining and under-eating protein does.

Fitness After 50: Routine Beats Motivation 💪If you’re over 50, the goal isn’t to train harder… it’s to train consistentl...
06/05/2026

Fitness After 50: Routine Beats Motivation 💪

If you’re over 50, the goal isn’t to train harder… it’s to train consistently.

A solid routine helps you:

✅ Maintain muscle mass

✅ Support bone density

✅ Improve balance & mobility

✅ Keep energy levels high

✅ Stay independent for longer

Motivation comes and goes.

Routine is what keeps you moving on the days you don’t feel like it.

Start simple:

🏃 2–3 strength sessions per week

🚶 Daily walks

🧘 5–10 minutes of mobility work

😴 Prioritize sleep & recovery

Small actions, repeated consistently, create long-term results.

Your future body is built by what you do regularly—not occasionally.

Amazing weekend raising money for a great cause It was a gruelling 26 mile but very happy to have completed it.Bring on ...
03/05/2026

Amazing weekend raising money for a great cause

It was a gruelling 26 mile but very happy to have completed it.

Bring on the next one next year!

25/04/2026

One of the greatest things about strength training isn't the physical benefits, it's the increased confidence that people feel.

Having that confidence to go and do things that you wouldn't have before and have new experiences.

Remember strength training is more than just the physical!

If you’re over 40 and only doing cardio,you’re fighting ageing the hard way.Be honest…Is this you?➡️ Doing more cardio➡️...
23/04/2026

If you’re over 40 and only doing cardio,
you’re fighting ageing the hard way.

Be honest…

Is this you?

➡️ Doing more cardio

➡️ Eating less

➡️ Still not seeing results

After 40, fat loss isn’t your main problem.

Muscle loss is.

Lose muscle and everything gets harder:

⛔ Fat gain

⛔ Low energy

⛔ Aches & pains

⛔ Feeling “older” than you should

Cardio burns calories.

But it doesn’t fix the problem.

Muscle is what actually changes your body.

✅ Higher metabolism

✅ Better shape

✅ More strength

✅ Less pain

That’s why you feel:

➡️ Stiffer

➡️ Weaker

➡️ More tired

➡️ More prone to injury

This is why I get my clients lifting weights.

Because when muscle goes up:

✅ Fat loss gets easier

✅ Energy improves

✅ Joints feel better

✅ Confidence goes up

What actually works:

▪️ Strength train 2–4× per week

▪️ Walk daily

▪️ Eat enough protein

Do this for 3–6 months…
and you won’t feel “old” anymore.

If you’re over 40 and stuck…
I can help you fix this.

Follow me for simple, no-BS fitness advice for over 40s.

18/04/2026

Protein becomes even more important as we get older!

Make sure you are eating enough!

You’re Not Old.You’re Detrained.Most people don’t get old and weak.They get inactive and weak.From 35–40 onwards, if you...
15/04/2026

You’re Not Old.

You’re Detrained.

Most people don’t get old and weak.

They get inactive and weak.

From 35–40 onwards, if you don’t use your muscles, you lose them.

Lose muscle = lose strength, metabolism, and mobility.

So what people call “ageing” is often just:

- Muscle loss
- Weight gain
- Stiff joints
- Low energy
- Getting out of breath easily

That’s not just ageing.

That’s what happens when the body isn’t trained.

Your body adapts to what you do.

If you sit, you become good at sitting.

If you lift, you become strong.

The good news?

Being detrained is reversible at any age.

To feel younger again:

- Strength train 2–3× per week
- Walk daily
- Eat enough protein
- Sleep properly

You don’t need extreme diets.

You don’t need to train every day.

You just need to stop living like a retired house cat.

If you’re over 40 and feel like your body is going downhill, it’s not too late to turn it around.

Start training.

Address

Oak Park Active Living Centre
Walsall

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 8am - 6pm

Telephone

+447791104999

Website

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