The Fitbiz Training Blog

Can You Gain Strength When You’re Over 60?

3.11.2025

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You can still gain strength when you’re over 60.

In fact, the studies show the muscle gain potential is pretty similar to younger people.

Your maximum strength potential is less overall, but you can gain strength gains really quite quickly.

In one three month study, knee extension strength in people in their 60’s, 70’s and 80’s increased on average by 174% – the least improvement was 65% and the highest was 374%.

This study used 30-40 minute strength workouts at a moderate intensity twice a week – and it only looked at the exercise, it didn’t […]

How’s Your Circadian Rhythm?

20.10.2025

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Health, Mindset

As the clocks change this weekend, apparently along with the weather, I thought it would be a good time to write about daylight and circadian rhythm.

While it is much easier to not bother going outside when the days are shorter and the weather is less than inviting, it is still well worth making the effort, because even when the weather is miserable, it is significantly brighter outside than it is inside – so you’re still getting that all important serotonin hit.

They say that a good night’s sleep starts the minute you get out of bed in the […]

Do You Eat Ultra Processed Food Often?

15.10.2025

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Health, Weight Loss

There was an interesting study which showed that the participants eating ultra processed food gained body fat even when they weren’t in a calorie surplus!

Processed foods are literally designed to be so super delicious that you almost can’t help over eating them – and so not over eating is really hard to do!

So, it’s especially interesting to see that even if you are able to avoid over eating the ultra processed food calories, it still might not protect you from gaining body fat.

This was a study done with healthy young men eating an ultra processed […]

Should You Rely on the BMI?

6.10.2025

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Health, Weight Loss

Most of us are familiar with the BMI, or body mass index, which compares your weight and height and suggests where you sit between underweight and obese.

As a guide, it has some use. It might confirm what you already know.

However, the scale was designed for sedentary people and – in my opinion – has become overused as a primary method of diagnosing overweight or underweight with no regard for whether the weight is from fat or muscle.

When you’re going about fat loss in a healthy way, gaining muscle promotes a faster metabolism and reduced body fat. It’s […]

The Importance of Fibre

22.09.2025

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Health, Nutrition

Do you eat enough fibre?

It’s such a crucial part of your diet, and is correlated with some really positive health outcomes.

For example, people who eat over 19g fibre daily have a 32% lower disk of death, and a 40% lower risk of cardiovascular death.

People with type 2 diabetes have a 41% lower risk of death overall, just from eating enough fibre.

So, it’s time to increase your fibre intake!

ALL veggies are rich in fibre. Certain carbs are high in fibre too like potatoes, sweet potatoes, brown rice and oats.

There are some especially high […]

Reducing Symptoms of Ageing

5.08.2025

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Fitness, Health

While the health and fitness world seems interested in longevity lately, I thought it would be interesting to write about ageing.

Obviously there are markers of ageing, and these are the main focus of recent research into longevity – but there are also lots of symptoms of age too.

We can improve these symptoms of ageing by taking some simple, positive actions.

And, I’d guess that for most of us, these symptoms of ageing feel more immediately relevant than the markers associated with longevity.

So, what are the actions we can take if we want to improve our symptoms of […]

Why Yoga & Pilates Aren’t Great For Gaining Strength

22.07.2025

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Fitness

Let me start by saying that I have nothing against either yoga or pilates. They can form really useful parts of a complete workout routine. The movement involved in both is super good for you…

But, they’re not appropriate exercise choices for long term strength and muscle gains because they have limited ability to progressively overload your muscles.

Without being able to progressively overload – or increasingly challenge – your muscles (i.e. make things a little harder when they start to feel easier than they once did), your muscles aren’t put under pressure to adapt further – and this means […]

Can Eating What You Crave Promote Weight Loss?

17.06.2025

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Mindset, Weight Loss

I stumbled upon an interesting study the other day.

It showed that people who ate a bit of what they craved alongside a generally balanced diet actually did better and lost more weight over a year than those who didn’t. And their cravings remained manageable for the following year too.

Really, this shouldn’t be a surprise.

Despite the fact that we all feel convinced that if we are to lose weight then our diet must be pretty much perfect. We’re either eating well and losing weight or we’re doing the opposite.

But yet again, the middle […]

Creating New Routine – A Handy Trick To Help

27.05.2025

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Health, Mindset

For most of us, there are certain things which we find easy and other things which we find difficult.

Life gets in the way, and those changes we’re trying to put into place gradually fall away until we remember them again!

I’m no exception. There are always lessons I’m re-learning and which I try to make a point of remembering.

Right now, I seem to continually forget how much better I feel the next day when I get to sleep by 10pm, and also, I’ll drink tea until it comes out my ears, but I […]

The Best Kind Of Exercise?

14.05.2025

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Fitness, Health, Weight Loss

I know you’re expecting me to say strength training (and as a whole package, strength training still wins hands down)

BUT

As something with pretty much zero knowledge, equipment or other requirement, walking is awesome.

Even if you already do a couple of workouts a week, if your daily step count is low, you’ll gain benefits from walking.

Although the 10,000 daily steps target is often spoken about, 7000-8000 steps likely brings the same amount of benefits.

You don’t need to start here though. Find out how many steps you’re already doing each day […]