Endeavour Personal Training Studio

07/06/2026

CAN TWO HOURS OF STRENGTH TRAINING A WEEK REDUCE THE RISK OF DYING EARLY?

Doing 90 minutes to two hours of weight training per week can greatly reduce the risk of an early death, according to new research.
Data gathered from decades-long studies suggested that carrying out regular resistance or weight training over an extended period can significantly lower the chance of death from heart disease and stroke.
The benefits also included reducing the risk of death from neurological disease.
Experts said it was further evidence that strength-based training can help prevent or delay poor health and could ease pressure on overstretched health services.

The benefits of aerobic exercise - such as jogging, cycling or swimming - are well known.
The NHS says that regular aerobic activity can lower the risk of heart disease, stroke and type 2 diabetes, alongside reducing stress and boosting self-esteem.
But what's been less clear is the role strength-based training might play in lowering the risk of death.
That is beginning to change.
Researchers writing in the British Journal of Sports Medicine looked at data from three studies involving 147,374 men and women over 30 years.
They found those who consistently did between 90 minutes and two hours of weight training every week lowered the risk of premature death from any cause by 13%.
The risk of dying from cardiovascular disease – a heart attack or stroke for example – was 19% lower.
For a death due to neurological disease - for example dementia - the fall was even greater, at 27%.
Researchers concluded that the "lowest risks" were observed among those people who were doing high levels of both aerobic exercise and strength training.
Among these most active people, who were doing many hours of aerobic exercise each week, the risk of an early death from any cause fell by up to 58%.

Regular weight training can help you keep fit and strengthen muscles to live longer, research suggests.

06/06/2026

Here a video from 11 years ago (only seems like yesterday) of Tom Swinney showing how it’s done.

05/06/2026

LACTOSE INTOLERANCE
Part 5-5

Symptoms of Lactose Intolerance

If you're lactose intolerant, you might start to notice symptoms between 30 minutes and 2 hours after eating or drinking something with lactose. These symptoms can last as the lactose moves through your digestive system, which usually takes between 24 to 72 hours.

Common symptoms of lactose intolerance include:

Bloating (feeling full or swollen in the stomach)
Pain or cramps in the abdomen
Rumbling noises from the stomach
Diarrhoea
Increased gas (flatulence)
Feeling sick or being sick
Other possible symptoms:

Unusual tiredness
Aches in joints and muscles
Finding it hard to concentrate
The severity of these symptoms can vary, depending on how much lactose you consume.

04/06/2026

LACTOSE INTOLERANCE
Part 4-5

Dairy Intolerance vs Milk Allergy vs Lactose Intolerance

The term "dairy intolerance" is often used as a catch-all phrase that refers to both lactose intolerance and milk allergy. While both conditions involve dairy products and can lead to uncomfortable symptoms, it's important to understand that they are distinct.

A milk allergy is an immune system reaction that occurs when the body mistakenly identifies certain proteins in milk as harmful substances. This leads to an allergic response whenever dairy is consumed. The most common type of milk allergy occurs in response to cow's milk, with the proteins casein and whey being the primary triggers. However, some individuals may also be allergic to milk from other animals, such as goats, sheep, and buffalo.

On the other hand, lactose intolerance occurs when the body lacks the enzyme lactase, which is necessary for digesting lactose. This deficiency can result in gastrointestinal symptoms such as bloating, diarrhoea, and gas. These symptoms are generally linked to digestive problems and do not involve the immune system.

The symptoms of a milk allergy can manifest in two main types: immediate and delayed. When someone has an immediate reaction, known as IgE-mediated milk allergy, their body releases a substance called Immunoglobulin E (IgE) shortly after consuming milk. This can lead to symptoms like hives, swelling, itching, coughing, wheezing, and even difficulty breathing, all of which can manifest within just minutes. On the other hand, the delayed type, called non-IgE mediated milk allergy, is more common and results in symptoms that appear anywhere from two hours to three days after milk consumption. Because the symptoms of delayed reactions can look a lot like those of lactose intolerance, they are often confused with each other. Understanding these differences is important for getting the right treatment and reducing symptoms effectively.

It's important to note that in some cases, a milk allergy can cause a severe reaction known as anaphylaxis, which can make it hard to breathe, affect heart rhythm, or lead to a dangerous drop in blood pressure, requiring immediate medical help.

03/06/2026

LACTOSE INTOLERANCE
Part 3-5

Understanding Lactose and Lactase

Lactose is a type of sugar made up of two simpler sugars called glucose and galactose. In foods like milk, cheese, yogurt, and butter, lactose affects sweetness, texture, and even how they brown during cooking or baking. For example, in ice cream, lactose helps create the creamy texture that people enjoy.

In cheese, lactose is broken down by bacteria during fermentation, producing lactic acid. This process gives cheese its flavour and texture. For aged cheeses, the lactose content is reduced, which can make them easier to digest for people who are lactose intolerant.

Lactose also helps in making cultured dairy products like yogurt. In this case, it acts as food for good bacteria, which ferments the milk into yogurt and often lowers the lactose content, making the yogurt easier for many people to digest.

When we consume lactose, our bodies must break it down into its simpler sugars, glucose and galactose, to be effectively absorbed into the bloodstream. This is where an enzyme called lactase comes in. Produced in the small intestine, lactase helps break down lactose into these simpler sugars.

Once lactose is broken down by lactase, glucose and galactose are absorbed through the walls of the small intestine and enter the bloodstream, providing your body with energy.

However, if you don't have enough lactase, your body can't properly break down lactose. Instead of being processed, the lactose ends up in your colon. There, it interacts with bacteria, which leads to uncomfortable symptoms like bloating, gas, and diarrhea. This is what's known as lactose intolerance, and it happens when your system struggles to digest dairy properly.

02/06/2026

LACTOSE INTOLERANCE
Part 2-5

What Is Lactose Intolerance?

Lactose intolerance is a condition in which the body has difficulty digesting lactose, a type of sugar primarily found in dairy products such as milk, cheese, and yogurt. This happens when the small intestine doesn't make enough of an enzyme called lactase, which is what helps break down lactose so the body can properly absorb it.

When lactose is not fully digested in the small intestine, it moves on to the large intestine. There, bacteria try to break it down, but this process is only partially effective. As a result, the fermentation of undigested lactose produces gases and acids, leading to uncomfortable symptoms such as excessive gas, bloating, and stomach pain.

Lactose intolerance often begins in childhood or early adulthood. While babies typically have high levels of the enzyme lactase to help them digest lactose, their bodies may produce less of it as they grow older. Interestingly, some infants can be lactose intolerant from birth.

In the UK, it is estimated that about one in ten older children and adults may experience lactose intolerance. However, the prevalence can differ significantly among various ethnic groups. For instance, individuals of African, Asian, Hispanic, and Native American descent tend to experience higher rates of lactose intolerance compared to other populations.

Understanding and managing lactose intolerance is key to maintaining a healthy digestive system and feeling your best. When people realise they are lactose intolerant, it helps them connect the dots about why they may feel uncomfortable after eating certain foods, particularly dairy products like milk, cheese, and yogurt. This awareness can make a big difference in how they choose to eat and how they feel afterwards.

01/06/2026

LACTOSE INTOLERANCE
Part 1-5

Many people believe they can't digest lactose, which is the sugar naturally found in milk and dairy products. And as it turns out, they're mostly correct, as most individuals—especially those over the age of two—really do have trouble with lactose. Experts estimate that about 68% of the world's population has some level of lactose intolerance, making it a common issue. This raises an important question — what exactly is lactose intolerance, and why is it so widespread?

31/05/2026

THE DOWNSIDES OF ONLINE PERSONAL TRAINING: WHY IN-PERSON STILL WINS.

Online personal training has exploded in popularity in recent years. With flexibility, affordability, and app-based access, it seems like the perfect fitness solution, especially for busy people but at Endeavour we’ve worked with hundreds of clients who turned to in-person training compared to the online options .

1. No Real-Time Feedback = Higher Injury Risk
When you’re training online, no one is there to correct your form in real time.
This leads to:
Poor movement patterns
Increased risk of injury
Slower progress due to inefficient technique.

At Endeavour our personal trainers adjust your form and cues during every session so you’re always moving safely and effectively.

2. “Personalised” Plans Often Aren’t.

Most online trainers use generic templates.
They might swap out a few exercises or plug in your name, but these plans often ignore:
Your injury history
Equipment availability
Mobility limitations
Day-to-day changes in energy or recovery
In contrast, our trainers build sessions around you, and adapt them in the moment, based on how you feel that day.

3. Accountability Is Weaker Online

Online check-ins and app reminders can be helpful but they don’t match the accountability of knowing your trainer is waiting for you at the studio.
Our clients often say this face-to-face commitment is what keeps them consistent even on tough days.

4. Limited Equipment = Limited Results.

Home workouts and minimal-kit plans can work up to a point but for true long-term progress, you need:
Progressive overload
Variety in resistance and movement
Access to barbells, cables, and machines
At Endeavour our private studios are fully equipped to help you progress beyond what online bodyweight or dumbbell-only routines can offer.

29/05/2026

GLUTEN INTOLERANCE
Part 4-4

Symptoms of Gluten Intolerance

Gluten intolerance symptoms can show up in a range of different ways and vary quite a bit from one person to another. Generally, we can break these symptoms down into two groups: gastrointestinal and non-gastrointestinal.

Gastrointestinal Symptoms

These symptoms are usually the first ones people notice after consuming gluten. Here's what you might experience:

Bloating: Many report a feeling of fullness or swelling in the abdominal area, which can be uncomfortable.

Diarrhoea: Frequent loose or watery stools can occur, leading to potential dehydration if not managed properly.

Constipation: On the other end of the spectrum, others can find themselves struggling with constipation, making it tough to pass stools and causing quite a bit of discomfort.

Abdominal Pain: Cramping or sharp pains in the stomach that can vary widely in intensity.

Non-Gastrointestinal Symptoms

Interestingly, gluten intolerance doesn't just interfere with your digestion. You might also notice some unusual symptoms, including:

Headaches: Many individuals report persistent headaches that seem to correlate with gluten consumption.

Joint Pain: Some might feel sore or stiff joints, which can sometimes be confused with arthritis.

Fatigue: You may feel very tired, even if you've had enough sleep, which might be related to gluten.

Skin Issues: Rashes or conditions like eczema may flare up or get better if you stop eating gluten, so it's important to notice any changes.

The tricky thing is that everyone's body reacts differently to gluten. If you're really sensitive to gluten, you might notice symptoms like bloating or stomach pain almost immediately after eating something with gluten, similar to an allergic reaction. For many others, though, those symptoms can take longer to show up—anywhere from one to twelve hours after eating. Some people might not even notice any issues until days or weeks later. This delay can make it hard to figure out if gluten is the cause of your discomfort. That's why it's really important to pay attention to how your body feels after you eat. Listening to your body can help you pin down gluten as a potential trigger if you're experiencing symptoms.

28/05/2026

GLUTEN INTOLERANCE
Part 3-4

Understanding Gluten

Gluten is a term used to describe a group of proteins found in certain grains. The most notable of these is wheat, which has several varieties like wheat berry, durum, emmer, semolina, spelt, farina, farro, graham, and einkorn. Gluten is also present in other grains, such as rye, barley, and triticale, which is a hybrid of wheat and rye.

What makes gluten interesting is that it primarily consists of proteins called prolamins, and each grain has its own specific type of prolamin. This unique protein is crucial for the texture of many grain-based foods, as it gives them that soft and chewy feel that a lot of people love. For example, it's what makes bread light and airy, while still having a satisfying chew. Essentially, gluten helps create that desirable texture in foods like pasta, pizza dough, and baked goods.

Because of these properties, gluten is commonly found in a wide variety of food products—from bread and pasta to pastries and cereals. But, gluten doesn't just hide in obvious sources; it can also be found in less apparent products, such as sauces, dressings, processed foods and beer. So, understanding what gluten is and where it lurks is a crucial first step in managing issues like gluten intolerance.