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Daily Programming

Do you treat yourself with curiosity, care & compassion? When coaching movement we teach core to extremity as an explanation for how most movements start at the centre and radiate out. Think throwing a ball. That isn't how most of the fitness, health and wellbeing industry tends to work though. They are very much focused […]

Daily Programming

Memory giving you problems? Forgetting why you walked into a room? Here’s what to do about it Ever have a problem finding the right word? Can’t remember what you went into a room for? Struggle with people’s names more than you used to? All examples most of us in middle age will be all too […]

Daily Programming

Stay Flexible, Live Longer There's a lot of proof that strength training and improving your aerobic capacity (how well your heart and lungs work) can help you live longer. Now, a new study suggests that being flexible can also lower your risk of dying from any cause. In a Brazilian study, researchers looked at data […]

Daily Programming

Sleep tracking about to become a whole lot more accurate, cheaper & easier. Sleep is vital to a long and healthy life and lack of or broken sleep is a predictor of future health problems like heart disease and dementia. As with all things, knowledge can be power if used correctly. Knowing how well you […]

Daily Programming

50 y/o & 5 half hour sessions in a week… I was talking to a 50 year old working mum who said she knew she needed to do something to avoid he slide into disability and decrepitude that her parents were experiencing. She also wants to be a good role model for her kids. The […]

50 y/o mum of 2, how & where to start

I was talking to a 50 year old working mum who said she knew she needed to do something to avoid he slide into disability and decrepitude that her parents are experiencing. She also wants to be a good role model for her kids. The problem was she didn’t know what to do with that […]

Daily Programming

Ketogenic diet may harm gut bacteria and raise cholesterol levels Low sugar diet good. – Keto diet long term bad. – Moderate sugar diet – meh. "Despite reducing fat mass, the ketogenic diet increased the levels of unfavourable fats in the blood of our participants, which, if sustained over years, could have long-term health implications […]

Daily Programming

Food labeling  & peer influence improves shopping/ diet quality: Adding behavioural nudges and financial incentives improves diet quality by a significant amount. This backs up what coaches have been saying forever, that you need clarity about what to do or you just won't do anything. You need to know why it is important and the benefits […]

Daily Programming

Change is hard. Here's a 5 step plan Improving anything in your life takes effort. Our brains absolutely hate spending effort when we could just not. Which of these sounds more appealing? Get up an hour early and go for a run or stay in bed and snuggle? Cook a healthy meal at home or […]

Change is hard. Here’s a 5 step plan

Change is hard. Improving anything in your life takes effort. Our brains absolutely hate spending effort when we could just not. Which of these sounds more appealing? Get up an hour early and go for a run or stay in bed and snuggle? Cook a healthy meal at home or get a takeaway delivered? Spend […]

Daily Programming

Change, it is hard. The hard bit of any change effort is not the what or even the why, it is the how. More importantly what conditions need to exist for your change spark to grow into as roaring flame?   Think about it, you can get an infinite amount of nutritional, sleep, sex, training and […]

Daily Programming

Stay the course: "Accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too […]

Daily Programming

What should your weekly training template look like for if you're after longevity, vitality and health? If you want to Live Longer, Age Better and become anti-fragile, sign up to our free monthly Newsletter https://buff.ly/3wLrKSv

Daily Programming

Last week we put out a beginner program of 8, 6, 4 reps. Here's what to do when that isn't stretching you any more. Build up the volume like this to avoid too much soreness: Week 1: 3 x 5 Week 2: 5 x 3 Week 3: 5 x 5 Every 6th week do a […]

Daily Programming

Does this sound like you? Fatigue, mood changes, increased sensitivity to pain, muscle weakness, cognitive impairment (such as impaired episodic memory and executive dysfunction), feelings of overwhelming hopelessness or sadness, loss of interest in activities that were previously a source of enjoyment, weight loss or gain, loss of appetite, anxiety? Then read on If you […]

Daily Programming

Which one triggers you? Emotional or Physical hunger? Not sure? Read on and find out. If you want to Live Longer, Age Better and become anti-fragile, sign up to our free monthly Newsletter https://buff.ly/3wLrKSv

Daily Programming

Unpopular opinion: Cut your red meat intake to live longer & help the planet Yeah, I know there aren't many things tastier than a good burger, ribs or steak. And no one is saying never having red meat again, so don't panic. We are saying that the healthiest diets available E.g. Blue Zone, Mediterranean etc. […]

Daily Programming

Fun fact: For every 1-MET increase in cardiorespiratory fitness  a person can reduce their risk of death by 11-17%, and specifically, their risk of heart disease by 18%. A met is how much energy you use sitting still. A simple approach would be to exercise to the point you are slightly out of breath and keep […]

Daily Programming

Strength training is vital to ageing well. Getting started can be hard. This is the world's simplest strength program: 3 movements with an optional 4th. h/t to Dan John If you want to Live Longer, Age Better and keep growing, sign up to our free monthly Newsletter   https://buff.ly/3wLrKSv"

Daily Programming

Long Zone 2 Cardio: For improved: Heart, brain, lungs, circulation, pain, balance, mood, BP, 1 round is 10 minutes at the bottom of Zone 2 5 minutes at the top of Zone 2 Find zone 2 by using this formula: (220- your age) x 0.6 for the bottom of zone 2 (220- your age) x […]

Fun or Frail? 8 steps to change which future are you heading towards.

Your choices, actions, and what you don’t do shape your future abilities. They affect what you can do both physically and mentally as you get older. They also load the dice one way or the other for how quickly your future health will decline. Is your current path leading to a middle and old age […]

Daily Programming

VO2 Max/ Zone 5 workout: Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core: McGill Sit up 5-30 seconds x 4 hand/ leg combinations Side plank max duration e/s, scale to use your knee if needed Bird dogs x […]

Daily Programming

Swim: Swim, 30-60 mins Recovery pace if you need it, Zone 2 if you don't. Throw in some fast laps if you get bored. Photo by <a href="https://buff.ly/4erTV9W">Max Ducourneau</a> on <a href="https://buff.ly/45td3jG">Unsplash</a&gt;   If you want to Live Longer, Age Better and keep growing, sign up to our free monthly Newsletter   https://buff.ly/3wLrKSv

Daily Programming

Cardio, Loaded Carry Double Platter: Row for preference, but any cardio will do 1 Round is: 5 Mins of Zone 2 cardio, 100m farmer's walk 5 mins zone 2 cardio, 50m e/s waiter's carry   Duration: S: 1 Round M: 2-3 Rounds L:4-5 Rounds XL: 6-8 Rounds Scaling: Get as close as you can manage to […]

Daily Programming

Sunday recovery day Go walk in nature, take a dog. Here's a nice 30 min stretch https://buff.ly/4b3bBpx "If you want to Live Longer, Age Better and keep growing, sign up to our free monthly Newsletter   https://buff.ly/3wLrKSv&quot;

Daily Programming

Having problems starting a strength program? Here’s what we’d do if we were starting again. Start super-simple Links to all the movements: Front Squat: https://buff.ly/3VCScay Goblet Squat: https://buff.ly/3XkkYxS Kettlebell swing: https://buff.ly/3VCScr4 Bench press: https://buff.ly/3VH4LSn Power Clean: https://buff.ly/3x4cxfC Landmine press: https://buff.ly/3XoI2M8 Shoulder press: https://buff.ly/3VCScHA Kudos to Dan Jon for the bones of this program

Daily Programming

Long Zone 2 Cardio: #Fitover40 #Fitnessover #health #exercise #Training #Fitness #Fitnessmotivation #healthylifestyle #fitnessgoals For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar […]

Daily Programming

VO2 Max workout Warm up doing some form or cardio you're going to use in the VO2 max protocol   Stretch Continue with the cardio, but increase your intensity/ speed until you are somewhere in Zone 4. Then: 3 minutes as hard as you can and hold Zone 5 or 95% of your max HR for […]

Daily Programming

% Body Fat is a poor indicator of heart attack potential. Find out what is A recent study published in the American Journal of Clinical Nutrition, based on UK Biobank data reports that the simplest and most accurate way to predict your chances of future Cardiovascular Disease (CVD) is your height to waist ratio. Better […]

Daily Programming

Strength Day 2, week 3: Core development: 10-30s McGill Sit up holds https://buff.ly/48J6c5M Max Side Plank e/s https://buff.ly/4bX8u4d 5 x Bird Dog, e/s https://buff.ly/3IuDevZ Grip and anti-rotation: Suitcase walk 150m e/s, go as heavy as you can manage Main Effort: DL, Bench, Bent Over Row Set 1: 3 reps @ RPE 7 (leave 3 in […]

Daily Programming

Mid week recovery workout 30 min yoga flow, try this one https://buff.ly/4cfzsTR 30 mins of Zone 1-2 cardio Photo by <a href="https://buff.ly/3ViHmoO">Conscious Design</a> on <a href="https://buff.ly/3RpFHwp">Unsplash</a&gt;

Daily Programming

Struggling with happiness, life satisfaction, worry or depression? A tweak to your diet might make a significant improvement to your health and wellbeing. If you want to Live Longer, Age Better and Kick Ass sign up to our free monthly Newsletter  https://buff.ly/3wLrKSv

Daily Programming

Zone 2-3 mixed modality: 1 round is 20 DB Push Press, 10 Plank pull throughs e/s, 20 KBS, 10 Pull ups, Row 1000m Duration: S: 2 Rounds M: 4 Rounds L: 6-8 Rounds XL: 8-10 Rounds Scaling: S: V. Light DBs, Light KB, feet on floor + bar in rack pull ups M: Light DBs, […]

Daily Programming

Strength Day 1, week 3 Week 3  is the highest volume and intensity week in the 4 week cycle, next week we step down volume to allow you to recover. Don't do any other high intensity or hard workouts this week other than the two  strength workouts (Today and Thursday). Don't worry, we'll add more in next […]

Daily Programming

Which vitamin could help the over 40s reduce the chance of breaking your hip by 30%? (AND for the over 65s avoid the follow on 27%-79% increased chance of dying post bone break) Taking at least 800 IU (International Units) of vitamin D daily had a 30% lower risk of breaking their hip. In addition […]

Daily Programming

Sunday Recovery Find a half hour YT yoga video and stretch. Go for a walk in the countryside and breathe. Take a friend, bring a dog, stop for a pint if you fancy it. Photo by <a href="https://buff.ly/3yQI4C1">Delphine Beausoleil</a> on <a href="https://buff.ly/3yLHMMI">Unsplash</a&gt;

Daily Programming

If you're over 40, the knowing-doing gap might be killing someone you love. Here’s 4 things you can do to support them. Behaviour is considered to be voluntary, but clearly that is not even close to the whole picture or every alcoholic, drug addict and smoker would just stop when those behaviours ceased serving them […]

Daily Programming

Long Zone 2 Cardio: For improved: Brain, heart, lungs, immune system, metabolic health etc. we could go on. 5 mins > many hours, pick your modality and duration. If you find this too tedious, then mix up your modality. Start with 10 mins row, 10 mins bike, 10 mins run and you've got a half […]

Daily Programming

VO2 Max/  Zone 5 workout 2 This workout will increase your VO2 max (aerobic capacity) and reduce your chances dying. Expect it to feel horrible Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core development + Spinal stability training: 3 […]

Daily Programming

6 problem solving steps for the over 40s that will help you live longer (and stay out of the care home) 1. Identify the signs or symptoms causing you a problem: E.g. I’m… Overweight. Tired all the time. Out of breath walking up stairs. Can’t keep up with my 6 year old. Have high cholesterol. […]

Daily Programming

Strength Day 2, week 1 in this 4 week cycle. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability Core development + Spinal stability training: 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you […]

Daily Programming

Over 40 and feeling stuck in a rut? Want to avoid age related decline? Uncover the 5 steps to break free and embrace change. https://buff.ly/4b3656x 💪 #MidlifeCrisis #PersonalGrowth Photo by <a href="https://buff.ly/3yRiz3B">Aubrey Odom</a> on <a href="https://buff.ly/4e7GV9o">Unsplash</a&gt;

Daily Programming

Mid week recovery Find a 30 minute yoga flow. YT has many. Zone 1 cardio for half an hour. Swim by choice, but anything will do. Photo by <a href="https://buff.ly/4e8t4zB">Haley Phelps</a> on <a href="https://buff.ly/3yGQlIC">Unsplash</a&gt; Sign up for the monthly FitSpring Newsletter:  https://buff.ly/3wLrKSv

Daily Programming

Change can be difficult, it is often uncomfortable, it takes effort. It demands deliberate practice and careful thought. So why do we do it? Because the frustration, discomfort and pain of where we are stuck becomes unbearable. Or the potential for deadly consequences of inaction create a big enough emotional driver to push us out […]

Evolutions

Change can be difficult, it is often uncomfortable, it takes effort. It demands deliberate practice and careful thought. So why do we do it? Because the frustration, discomfort and pain of where we are stuck becomes unbearable. Or the potential for deadly consequences of inaction create a big enough emotional driver to push us out […]

Daily Programming

Mixed modality workout: At Zone 2 pace on the row, as fast as you like on the pull ups, push press and squats 5 Pull ups, 10 Push press 15 Squats Row 1000m Size: S: 10- 20 minutes M 20-30 minutes L 40-60 minutes XL 60-80 minutrs Scaling: S: Pull ups with feet on the […]

Daily Programming

Strength is a SuperPower: Strength Day 1, week 1 in this 4 week cycle. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do […]

Daily Programming

Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/2vJUp7F Go for a walk in nature, Take a dog or find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch somewhere nice. Why recovery? […]

Daily Programming

Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood. 5 […]