The Fitbiz Training Blog

How’s Your Year Been?

8.12.2025

0 Comments

Health, Mindset

We’re approaching the end of the year.

Time for a little check in – give these couple of questions a bit of thought over a cuppa.

How’s the year been for you?

Have you achieved what you hoped you’d achieve this year?

If so – what has worked so well for you? What’s next?

If not – why not? What hasn’t been working? What do you need to do differently?

Try not to get bogged down in the detail; instead, keep your thinking “big picture”.

Cold plunges, vagal nerve stimulators, mushrooms, creatine, collagen, weight loss injections, might all […]

Does Strength Exercise Slow Brain Ageing?

28.11.2025

0 Comments

Fitness, Health

I saw a headline this week… People with more muscle mass tend to suffer less brain ageing, scientists have found.

This is the second time recently that I’ve found myself wondering whether we really needed a study to tell us this.

Strength training really is the closest thing to a magic pill that there is. The effects of the actual exercise are huge, and the downstream effects reach so much further.

The very nature of the exercise means you’re much more ‘in the moment’ than you might be if you were going for a walk or a swim […]

Can You Gain Strength When You’re Over 60?

3.11.2025

0 Comments

Fitness, Health

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

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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 […]