In this episode, I discuss how to implement a body weight only exercise program, to kick start your resistance based workouts.

Our body weight is a physiological free weight, in that it's not attached to a fixed frame or object for support or function.

Our upper and lower body limbs, make up a large part of our anatomy and subsequently we are naturally predisposed to workouts focusing on arms and legs.

Whilst this is okay, it's important to ensure our core muscle groups are also challenged for strength, stability and functional movements.

The good news is we generally don't require anything to start bodyweight workouts, other than floor space and adequate lighting, therefore most rooms in our homes are sufficient to use for a starting base.

A spare bedroom, dining room, kitchen or even the garden can all provide us with enough space for on the spot exercise.

Find out in this podcast, things to consider when starting at home, work or outdoors and get moving for a healthier body.

Please feel free to subscribe to the channel and comment on any video, for more content to follow.

Thanks for listening and watching.

In this episode I celebrate a small milestone of reaching 50 podcast videos, covering health and fitness as a personal trainer.

Back in December 2022, I decided to start this channel, simply to share my experiences, thoughts and knowledge on how we can learn to improve our physiological health by way of exercise, nutrition, remedial therapy and general lifestyle choices.

Upon making this decision, I enlisted the expertise of a local podcast teaching professional, Miss Carrianne Dukes of eComOne, a digital marketing growth agency based in Lincoln City UK.

Carrianne guided me through the "what, when and why" this podcast channel was launching.

Once we established these important factors, I started the learning process of how to record content and distribute it to a multitude of platforms, from YouTube and Spotify to Amazon Music and Apple podcasts.

My initial goal was to make one video per week in the first 12 months, starting in May 2023 and here we are now at episode 50 in mid April 2024.

It's been enjoyable and educational, with a lot more content to come. With time and effort, I aim to improve the quality of content and bring in more guests to discuss all things health and fitness.

Watch the video and listen here to find out what you can do to achieve your own personal health goals, with a target of 50 days....trust me it's doable.

Okay, it's onwards and upwards as I now aim to reach 100 episodes, so please subscribe to the channel for more free content.

Thanks for listening and watching

Tristan Lowe

In this episode I discuss why it's important for men to get out in the sun as much as possible, in relation to improving our libido.

Vitamin D, from the sun is our natural source of testosterone boosting energy, which decreases with age, poor cardiovascular health, excess fat storage and erratic sleep patterns.

In the UK and various other countries around the world, we have less sunlight, due to our four season cycle, unlike parts of Europe, North and South America, Asia and the southern hemisphere, which benefit from up to ten months of sunlight per year. With this in mind, we in the UK should pre-empt this throughout the Autumn and Winter seasons with a vitamin D supplement, followed by a daily walk, run, cycle or gardening during spring and summer, allowing for increased uptake of vitamin D on our skin.

Low libido in men is a huge economic benefit for pharmaceutical companies, with manufacture of testosterone boosting prescription medications are at an all time high. Whilst there is scientific evidence of some 'wonder pills' available on the market today, they are unlikely to be superior to a natural boost obtained from the sun's rays, accompanied by exercise, quality sleep and nutrition.

Research is starting to surface, proving men as young as eighteen years old have unnaturally low levels of testosterone, which over time can lead to a depleted sex drive.

Spending excess time indoors, though sedentary work, video gaming, tv streaming channels, social media scrolling and even enforced lock down periods are all detrimental to men's physiological health, which is visibly evident as we see a huge increase in obesity and depression related visits to our GP and or mental health practitioners.

On numerous occasions in my profession as a personal trainer, I have learned from male clients of their low sex drive, which is some cases in non-existent. There may be multiple reasons why, however it's usually apparent at the start of a male client's personal training journey that he doesn't get enough daylight enhancing feel good sun rays.

My advice is to get up early during spring and summer and go for a thirty minute walk before work starts, or take an outdoors lunch break, irrespective of the temperature.

Please subscribe to this channel and enjoy the free health and fitness related content to come.

Thanks for listening

In this episode I discuss a major muscle group within our body, namely the core.

Over the past ten to fifteen years, we have seen an increase in health and fitness articles, trends and fads relating to our core muscles, of which we cannot physiologically function without.

Take a look or listen to exactly what this often championed but equally overlooked area of our anatomy is responsible for.

Next time a friend, family member or colleague informs you they are training their core, you'll be able to understand or even challenge their view on how to train this body part and why it's vital to incorporate specific exercises respectively.

Thanks for listening and feel free to subscribe and comment, as the channel grows.

Watch on YouTube or listen on Spotify, Amazon Music, Apple podcasts or Google.

In part 2 of my discussion on aerobic fitness, we look at basic, safe tests given to personal training clients.

Treadmills, stationary bikes, rowers or swimming pools are good facilities to use for testing and subsequent training, in order for clients to improve their cardiovascular health.

Generally we aim for 75% of a client's maximum heart rate during training, allowing for short term increase up to 90% or more, depending the type of exercise prescribed and the client's physiological state during the session.

Ordinarily a client is advised to participate in resistance based exercise / strength training early into his or her new fitness regime, however it's equally important to establish a baseline of aerobic fitness first, to assist in the uptake of oxygen delivery during weight training.

A Cooper test is an ideal early stage aerobic fitness evaluation, of which can be completed over 12 minutes in a swimming pool or outdoors walking or running. The majority of new clients will at best make it onto the lower tier of the chart score.

With this information at hand, we can then prescribe appropriate cardiovascular programs.

It must be clarified that continuous cardiovascular exercise /aerobic training is initially good for body weight or body fat reduction, however eventually a client will need to switch to strength training, as his or her body will quickly adapt to cardio based workouts and reduce valuable muscle mass, in order to become more efficient over long distance runs, swims, cycles etc.

Please remember to subscribe to the channel and feel free to comment.

In this episode we look at why it's important to participate in aerobic exercise.

Our hearts and lungs are in use every second of our life span and subsequently shouldn't be ignored in our quest for good health and longevity.

Walking, swimming, running, rowing, trekking and climbing are generally the go to exercises, used to improve our aerobic capacity, of which can be tracked from day one.

With the current advent of depression diagnosis throughout the western world, it's now more than ever crucial to start improving our cardiovascular health.

In part one of my two part discussion, we get to share the benefits of aerobic exercise, whilst also looking at the consequences of ignoring it.

Please subscribe to the channel and feel free to share it with friends, as we approach episode 50.

Thanks for listening

In this episode, I talk openly about relationships between Personal Trainers and Clients.

From ethics, boundaries, morals and trust, to conversations, confidentialities and systems, the relationship can be adaptable, whilst maintaining a professional agreement, between both parties.

From initial enquiries and consultations to subsequent training programs, a client should be confident enough to divulge his or her physical, mental and sometimes emotional states, of which the trainer is then able to assess what changes are required and if another professional within the health care industry could provide solutions.

As the trainer and client build a relationship, at a suitable pace, it's often filled with questions, answers, humor and when needed - strict diplomacy.

There are numerous reasons, why a client will enlist the help from a trainer starting with the most common, being physical improvements, whereby the trainer is paid an agreed fee to ensure the client is given the time, space, equipment and of course the expertise to coach the client towards a realistic goal.

A competent trainer should know when to essentially reign in the client, to avoid injury, illness or disappointment. Equally important the trainer should have the confidence to not take the client on, with possible suggestions, ie - the client works with another trainer, or physical therapist.

A client should be able to decide if he or she prefers a male or female trainer, the age bracket and personality, as this is crucial in both the early stage and subsequent weeks, months or years of service.

Misconceptions should be aired as early as possible, negating future disagreements or clashes of expectations. This should be made both in writing and from time to time in person, allowing for a smooth, enjoyable relationship.

Costs of service, days / times of appointments, facilities supplied and constant communication are normally decided from day one and updated accordingly.

Whilst it's generally understood the trainer and client should not stray from a professional relationship, it's possible that given time, both parties become friends and maintain mutual respect and even socialize outside of appointments. This should be managed at all times with the clients dignity, safety and health paramount throughout a friendly relationship.

Listen to the full podcast here and find out what goes into building strong connections with long healthy futures for all concerned.

Please share this with a friend, or work colleague if you are considering working with a trainer and enjoy the journey.

Thanks for listening.

In this episode I share the top ten things required to be a competent personal trainer.

15 years as a qualified professional have allowed me to learn from clients of various descriptions, ranging from sports enthusiasts to retired pensioners.

You might here one or two surprises in this list, whilst also recognize something obvious, so try to envisage a few prior to listening...good luck and please share this with a friend or work colleague.

Thanks for listening

In this episode I share my thoughts and experience as a personal trainer, regarding sleep and it's benefits to our health.

Approximately one in eight UK adults get less than six hours of sleep per night, according to a 2022 government survey, of which may be adequate for normal daily function, however could be insufficient for good gut health, balanced body composition and slowing down the ageing process.

Often, personal training clients regularly report poor sleeping patterns, culminating in excess body fat storage, chronic fatigue syndrome or accelerated bone / muscle degenerative disease.

Our sleep is vital in all aspects of our physiology and therefore it's imperative we address any sleep disturbances at the earliest opportunity.

I hope you find this episode helpful and possibly try one or more of the suggestions mentioned here.

Sleep well and feel free to subscribe and comment on the channel.

Thanks for listening here or watching on YouTube.

In this episode I get to sit down and my guest Michelle Ahondjo, a footballer, now working in sports with young people.

Michelle gives an honest and open account of how and when she started playing football, the physical demands on a woman's body and her plans for the future.

We hope you enjoy this conversation and look forward to more throughout 2024.

Please subscribe to the podcast and watch us on Youtube.

Thanks for listening.