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31. <title>Are You Over 40 &#038; Play Racquet Sport?</title>
32. <link>https://www.getresultsfitness.co.uk/are-you-over-40-play-racquet-sport/</link>
33. <comments>https://www.getresultsfitness.co.uk/are-you-over-40-play-racquet-sport/#respond</comments>
35. <dc:creator><![CDATA[Paul]]></dc:creator>
36. <pubDate>Mon, 18 Sep 2023 08:47:31 +0000</pubDate>
37. <category><![CDATA[Uncategorized]]></category>
38. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=30033</guid>
39.  
40. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/are-you-over-40-play-racquet-sport/">Are You Over 40 &#038; Play Racquet Sport?</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
41. ]]></description>
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60. <div class="et_pb_text_inner"><h2>If so you need to read this&#8230;</h2>
61. <p>I have now worked in gyms within tennis clubs for over 10 years, and in this time there is one injury story that I have heard time and time again. It usually goes something along the lines of:</p>
62. <blockquote>
63. <p><em>“I was running to get a drop shot when I suddenly felt like I had been hit on the back of my leg by something.&#8221;</em></p>
64. </blockquote>
65. <p>They often say they look around to see if someone had hit them with a ball or shot something at them. Every time that is game over for them and often weeks or months on the sideline.</p>
66. <p>This injury is known as tennis leg. I have noticed that it seems to be women in their 30’s to 60’s that is happening the most.</p>
67. <p>I thought I would do some reading into this and check if my theory was correct. So it turns out I was half right, the research shows that calf tears in tennis are most common in the age range of 40-55 but studies show it is higher in men.</p>
68. <p>I would argue that these figures are skewed by the number of men playing and the fact that the majority of studies carried out are usually on males.</p>
69. <p>In my unofficial research in the two clubs I would say that the occurrence of this type of injury is higher in women (however as I write this I have just thought that my numbers may be skewed also, as we have a higher percentage of women using our services).</p>
70. <p>Anyway this is just a minor detail, the facts seem to be clear that your chances of getting a grade 1-3 calf tear are much higher as we get older (by the way this does not exclusively apply to tennis, it will be the same in any sport that involves bursts of acceleration and deceleration).</p>
71. <p>The calf muscles are made of two muscles. The gastrocnemius and the soleus. The gastrocnemius is the bigger bulky muscle that most people think of when they think of their calf muscles. The soleus is the thinner muscle that sits below the gastrocnemius and above the achilles. The gastrocnemius is the more common muscle to be strained.</p>
72. <h3>Increased risk factors for Calf injury over 40 years old</h3>
73. <p>As we age often we lose muscle strength and in particular we lose type 2 muscle fibers. These are the fast twitch fibers which are used in explosive movements such as sprinting, jumping or changing direction. So it makes sense that if these muscle fibers are reducing our likelihood for muscles breaking down is increased as the loads out weights the muscles capabilities.</p>
74. <p>Another contributing factor could be that our collagen levels in the body decrease as we age. These collagen fibers keep your musculoskeletal system flexible. A decline in collagen levels can cause ligaments, tendons and bones to become less flexible and more brittle over time.</p>
75. <p><strong>Cold Muscles</strong></p>
76. <p>If the environment you are playing in is cold it will cause your blood vessels to constrict, reducing the amount of oxygen and nutrients that reach the muscles. This can lead to a decrease in muscle performance and strength as well as increased fatigue.</p>
77. <p>Also not warming the muscles up properly prior to doing close to max effort activities such as sprinting or jumping can lead to an increased injury risk. Cold muscles can simply mean you haven&#8217;t got the blood flowing to them enough and gradually increased the demands on them.</p>
78. <p><strong>Tight Muscles</strong></p>
79. <p>If your muscles are tight before you start playing then the likelihood of you getting injured increases. The calf muscles in particular may be tighter due to a few different reasons.</p>
80. <ul>
81. <li>If you have been wearing high heels in the days running up to a match.</li>
82. <li>If you have completed a tough workout in 24-48 hours before the match, delayed onset of muscle soreness can cause the muscle length to be decreased.</li>
83. <li>Another reason could be if in the days/weeks preceding the injury you have accumulated a lot of activity and the muscles are overly fatigued going into the match.</li>
84. </ul>
85. <p><strong>Dehydrated Muscles</strong></p>
86. <p>If you play a sport and you are already in a dehydrated state your risk of muscle tear will be increased.</p>
87. <p>Dehydrated muscles are less pliable and don&#8217;t function as well. Muscle cramps and fatigue can lead to muscle tears.</p>
88. <p><strong>Muscle Imbalances</strong></p>
89. <p>If there is a weakness further up the kinetic chain such as in the glutes or core, you may have to compensate through your calf muscles and this small muscle group is already taking a large percentage of your body weight when you run. So you want to try and spread this burden as much as you can with the bigger muscles.</p>
90. <h3>Prevention methods to reduce your risk of calf strains</h3>
91. <p>Before we lay out the prevention methods, we must say that you can follow all these protocols to the letter and still pull your calf. There is always a degree of risk when you take to any sports field.</p>
92. <p>These measures will just stack the odds in your favour. It&#8217;s well worth implementing these small changes because chances are, if you are like most people who play sport, time on the sideline can lead to a grumpy irritable you.</p>
93. <p style="text-align: center;"><strong>So lets reduce that risk the best we can!</strong></p>
94. <p><strong>Keep The Muscles Warm</strong></p>
95. <p>If its cold outside wear longer trousers to insulate the muscle.</p>
96. <p><strong>Warm Up</strong></p>
97. <p>Downward facing dogs with marching is one of the best dynamic stretches you can do to prepare for sport.</p>
98. <p><iframe title="Downward Facing Dog" width="1080" height="608" src="https://www.youtube.com/embed/uZVfNkhfqoU?feature=oembed"  allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe></p>
99. <p>Then make sure you do some lighter moments on court to gradually ease yourself up to an intensity that is close to match play.</p>
100. <p>Remember to stay away from static stretching before a match as this has been shown to increase your risk for injury. Everything should be dynamic in the pre match warm up.</p>
101. <p><strong>Stretching</strong></p>
102. <p>It may be advisable to do static stretching between sessions. Here are two of my favourite calf stretches. Or you can sign up for our online weekly mobility class here: https://www.getresultsfitness.co.uk/mobility-class/</p>
103. <p><strong>Get Strong</strong></p>
104. <p>Hopefully by now the message of the countless benefits of strength training is getting out there now. From experience I know the racquet playing amateur just wants to be on court. However a small amount of strength training will mean you will get the most out of your time on court and reduce the chances of you having to spend time on the sidelines with an injury.</p>
105. <p>I would recommend doing a full body workout 2-3 times per week and then include specific strengthening exercise for the calves here are three of my favourite calf strengthening exercises:</p>
106. <p>Calf Raises (start with 2 legs, if you can do over 30 reps move to single legs).</p>
107. <p>Eccentric Calf Raises, tip toe walking (a good standard to aim for is to be able to do 20-30 single leg calf raises).</p>
108. <p><iframe title="Calf Raises" width="1080" height="608" src="https://www.youtube.com/embed/ExjkTU2fLeY?feature=oembed"  allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe></p>
109. <p><span style="font-weight: 400;">I strongly recommend implementing this advice, because chances are if you ignore it you will have to experience the dreaded calf tear. And I am guessing  time on the sideline will leave you feeling very frustrated; grumpy and  irritable. So lets reduce that risk the best we can with these simple steps.</span></p></div>
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137. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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198. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
199. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
200. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
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323. </div>
328. </div>
331. </div></p>
332. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/are-you-over-40-play-racquet-sport/">Are You Over 40 &#038; Play Racquet Sport?</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
333. ]]></content:encoded>
335. <wfw:commentRss>https://www.getresultsfitness.co.uk/are-you-over-40-play-racquet-sport/feed/</wfw:commentRss>
336. <slash:comments>0</slash:comments>
339. </item>
340. <item>
341. <title>More Fitness Industry Problems</title>
342. <link>https://www.getresultsfitness.co.uk/more-fitness-industry-problems/</link>
343. <comments>https://www.getresultsfitness.co.uk/more-fitness-industry-problems/#respond</comments>
345. <dc:creator><![CDATA[Paul]]></dc:creator>
346. <pubDate>Mon, 07 Aug 2023 08:28:17 +0000</pubDate>
347. <category><![CDATA[Latest News]]></category>
348. <category><![CDATA[Workouts]]></category>
349. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=30010</guid>
350.  
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371. <div class="et_pb_text_inner"><p>Over the years I have written and spoken about several areas I feel the fitness industry is not getting things right and needs to improve on.</p>
372. <p style="text-align: center;"><strong>In the past few weeks I have witnessed two incidents that further highlighted this to me.</strong></p>
373. <h2>The first</h2>
374. <p>Was quite a subtle one and would be one that you probably wouldn&#8217;t notice if you weren&#8217;t looking for it.</p>
375. <p>It occurred on my recent holiday to France. I went to the gym in our resort a few times and each time I went there were 4-5 women in their mid 40’s to early 50’s using the gym alongside me. The whole time I was in the gym the women all stuck to the machines and did some stretching and ab work on the mats.</p>
376. <p>My theory on this was that these women either still believe that doing this type of exercise was the best use of their time in the gym. Which means we are not reaching woman with the message of how important strength training is for them.</p>
377. <p>&#8230;or maybe they were just not confident enough to use the weights and machines in a new gym that they were not familiar with? Which might suggest that they are not getting taught properly how to formulate a workout in a different gym.</p>
378. <p>Often trainers are not empowering them with the required information they need (sometimes I believe they do this to ensure they always need their services). We always try to arm our clients with workouts to do on holiday and aim to make them confident enough to go into most gyms and pull some sort of workout together.</p>
379. <p>Younger women are now using weights almost as much as their male counterparts. Educating women of this age group and older must be a priority, as the research showing the benefits of strength training to women is unequivocal, and may be one of the most important life skills you can learn for health longevity.</p>
380. <h2>The second</h2>
381. <p>Was a lot less subtle and would have had me pulling my hair out if I had any left!</p>
382. <p>This took place at my local sports center when I was taking my son to his gymnastic class. I had forgotten to fill up his water bottle so I nipped into the gym to fill it up at the water fountain.</p>
383. <p>The gym has recently been renovated, and when I opened the door I was greeted by strobe lights and rave music blaring.</p>
384. <p>Someone had the bright idea when they were renovating the gym to tie the strobe lights in with the music being played so it felt like I was walking into a nightclub, not a gym at 3pm in the afternoon.</p>
385. <p>This is a mainstream gym meant to be used by all age groups (they have just run an ad campaign with reduced prices for over 60’s!). I couldn’t get out of the place quick enough as the music was so bad! If I was doing a workout the strobe lights would have driven me to despair.</p>
386. <p>I get that younger people might enjoy working out in this type of environment and I have seen it work well in spin classes. But this is a big no for me in a gym that is meant to be inclusive for everyone.</p>
387. <p>Anyway that&#8217;s my rant over on how the fitness industry still has a hell of a lot of work to do to make our environment more appealing for everyone.</p>
388. <p><strong>Paul</strong></p></div>
389. </div>
390. </div>
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477. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
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611. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/more-fitness-industry-problems/">More Fitness Industry Problems</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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618. </item>
619. <item>
620. <title>Pickleball and Get Result’s Fitness Partnership</title>
621. <link>https://www.getresultsfitness.co.uk/pickleball-and-get-results-fitness-partnership/</link>
622. <comments>https://www.getresultsfitness.co.uk/pickleball-and-get-results-fitness-partnership/#respond</comments>
624. <dc:creator><![CDATA[Paul]]></dc:creator>
625. <pubDate>Mon, 24 Jul 2023 08:47:05 +0000</pubDate>
626. <category><![CDATA[Latest News]]></category>
627. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29992</guid>
628.  
629. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/pickleball-and-get-results-fitness-partnership/">Pickleball and Get Result’s Fitness Partnership</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
630. ]]></description>
631. <content:encoded><![CDATA[<p><div class="et_pb_section et_pb_section_4 et_section_regular" >
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644. <div class="et_pb_module et_pb_text et_pb_text_8  et_pb_text_align_left et_pb_bg_layout_light">
649. <div class="et_pb_text_inner"><p>We are a fitness business based in the West End of Glasgow and Giffnock we have worked in two gyms within racquet clubs for 13 years.</p>
650. <p>Personally I have studied and worked in fitness for 24 years, in this time I have participated in a variety of roles ranging from personal training and gym management roles to working in Cardiac Rehabilitation. Then in 2010 we launched Get Results Fitness a business that predominantly focuses on getting over 50’s fitter and stronger.</p>
651. <p><strong>How we can help Pickleball Players</strong></p>
652. <p>Over the past few years we have had quite a few clients taking up Pickleball and the thing that stood out for us was that they all seemed to be having great fun playing it. When speaking with our clients, we realised that the demographic playing and the requirements of Pickleball would benefit greatly from the programs that we offer.</p>
653. <p>Our aim would be to do movement screening with players to identify any areas of the body or movement patterns that may need improved on. Then match them up with a program appropriate for their needs and current fitness levels.</p>
654. <p><strong>The main focus of the program will be on improving mobility and strength in the players to enhance their performance and reduce the risk of injury and where needed aid with recovery from injury.</strong></p>
655. <p>Working in racquet clubs we have grown to realise that for most of the members who play tennis or squash, doing fitness training is not high on their list of priorities and can often be something they overlook, or have little interest in. Generally speaking, they just want to play their sport and believe this is enough to keep them fit and healthy.</p>
656. <p>Unfortunately, as great as racquet sports are for improving your cardiovascular fitness levels; reaction times and mental health, they have little to no impact on improving strength and maintaining muscle mass (two things that can and will decline as we age).</p>
657. <p>Not doing strength and mobility work alongside your sport will put you at a higher risk for injury as a weaker body with poorer mobility may start to compensate which can lead to overuse injuries and will also put you at a greater risk for acute injuries like muscle tears or falls.</p>
658. <p>The great news is that no matter your age or your fitness levels it is never too late to get started with strength and mobility training. Your body will adapt and start to improve to the new regime fairly quickly. The key is to start at the correct level for you and to consider any injuries or restrictions you may have and also the aim is to make it progressive over time.</p>
659. <p><strong>I&#8217;m guessing you are familiar with the saying</strong></p>
660. <blockquote>
661. <p><em>“If it sounds too good to be true, the chances are it is”</em></p>
662. </blockquote>
663. <p>For the majority of the time I believe this saying is usually not far from the truth. However, strength training goes against this mantra completely. Strength training really is as good as you might have heard or read about it. Starting strength training will do some amazing things for you in as little as 4-6 weeks.</p>
664. <p>Below I have listed just a sample of these benefits you will experience:</p>
665. <ul>
666. <li>Improved strength</li>
667. <li>Improved performance</li>
668. <li>Improved stamina</li>
669. <li>Increased muscle tone</li>
670. <li>Improved performance in daily tasks</li>
671. <li>Look younger through better posture and better muscle tone</li>
672. <li>Improved ability to move around court</li>
673. <li>Reduced risk of injury</li>
674. <li>Reduce risk of falling/better balance</li>
675. <li>Reduced risk of osteoporosis</li>
676. <li>Reduced risk of diabetes</li>
677. </ul>
678. <p>And some more great news is that the time commitment needed to achieve these outcomes is relatively small. Research has shown; 1-3 strength training sessions per week will yield great results for over 50’s (approx. 30-180 minutes per week!)</p>
679. <p>If doing some strength and mobility work alongside your Pickleball sounds like something you would be interested in, we have got some solutions to get you started.</p>
680. <p>Firstly, I have provided you with a link to try a<strong> free </strong>online mobility class. All you need to do is set up your laptop or phone and follow along. This is a routine that can be used before a match or on your rest days to really improve the way you move and reduce any stiffness that may be gathering within the muscles and the joints:</p>
681. <p><a href="https://us02web.zoom.us/rec/share/lNF4FWfnKNTeYiKqlt6f9Cc-ijWlHp9sabGTcR_5Ob9AN7jXagI7I9_reV_PNMLO.4_GKU1YRjiyxnBqP">https://us02web.zoom.us/rec/share/lNF4FWfnKNTeYiKqlt6f9Cc-ijWlHp9sabGTcR_5Ob9AN7jXagI7I9_reV_PNMLO.4_GKU1YRjiyxnBqP</a></p>
682. <p><strong>Passcode:</strong> v!t=j?3t</p>
683. <p>If you enjoyed this class and would like weekly Mobility class sent to you for just £10 per month. Email us to join this program: <a href="mailto:paul@www.getresultsfitness.co.uk">paul@www.getresultsfitness.co.uk</a></p>
684. <p>For the Strength component we have provided a sample beginners workout below for you to try. The aim with this is to do the workout 1-3 times per week (depending on how many matches and training you are doing). Each exercise has an example video for you to try.</p>
685. <p><strong>If you are interested in getting a more personalised program made for you please drop us an email and we can book you in for a free consultation session to establish the best place to start you on your program: </strong>paul@www.getresultsfitness.co.uk</p>
686. <h3><strong>FREE Taster Workout</strong></h3>
687. <p>Exercise 1: Squat to Chair &#8211; <a href="https://youtu.be/QxI6WnRXTDc">https://youtu.be/QxI6WnRXTDc</a></p>
688. <p>Exercise 2: Band Rows https://youtu.be/wHnwbKc4764</p>
689. <p>Exercise 3: Band Pull Aparts- https://youtu.be/rET_4ipKOxI</p>
690. <p>Exercise 4: Hip Raises- <a href="https://youtu.be/6MattdVUtZ0">https://youtu.be/6MattdVUtZ0</a></p>
691. <p>Exercise 5: Elevated Press Ups- <a href="https://youtu.be/zbymmNt6pI4">https://youtu.be/zbymmNt6pI4</a></p>
692. <p>Exercise 6: Fire Hydrants- <a href="https://youtu.be/1HtQ3n6ztgU">https://youtu.be/1HtQ3n6ztgU</a></p>
693. <p>Exercise 7: Paloff Press <a href="https://youtu.be/JyFCFItrgLk">https://youtu.be/JyFCFItrgLk</a></p>
694. <p>Exercise 8: Band Rotator Cuff- <a href="https://youtu.be/xWonQnKNzG4">https://youtu.be/xWonQnKNzG4</a></p>
695. <p><strong>Thanks for reading and we look forward to assisting the members of this Pickleball group in the future. Any questions you have please let us know!</strong></p>
696. <p><strong>Paul<br /></strong>Lead Trainer<br />Get Results Fitness</p>
697. <p>&nbsp;</p></div>
698. </div>
699. </div>
704. </div>
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725. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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748. <a href="https://www.getresultsfitness.co.uk/free-fit-after-50-blueprint/"><span class="et_pb_image_wrap "><img decoding="async" loading="lazy" width="1120" height="564" src="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg" alt="" title="blueprint" srcset="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg 1120w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-980x494.jpg 980w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-480x242.jpg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1120px, 100vw" class="wp-image-29562" /></span></a>
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756. <div class="et_pb_column et_pb_column_4_4 et_pb_column_29  et_pb_css_mix_blend_mode_passthrough et-last-child">
761. <div class="et_pb_button_module_wrapper et_pb_button_2_wrapper et_pb_button_alignment_center et_pb_module ">
762. <a id="fb_pixel_initiatecheckout" class="et_pb_button et_pb_button_2 et_hover_enabled et_pb_bg_layout_light" href="https://www.getresultsfitness.co.uk/online/" target="_blank" data-icon="&#x45;">Or jump straight into online pt for just £55 per month</a>
763. </div>
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775. <div class="et_pb_module et_pb_text et_pb_text_10  et_pb_text_align_left et_pb_bg_layout_light">
780. <div class="et_pb_text_inner"><h1 style="text-align: center;"><strong>Products</strong></h1></div>
781. </div><div class="et_pb_module et_pb_text et_pb_text_11  et_pb_text_align_left et_pb_bg_layout_light">
786. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
787. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
788. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
789. </div>
790. </div>
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911. </div>
916. </div>
919. </div></p>
920. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/pickleball-and-get-results-fitness-partnership/">Pickleball and Get Result’s Fitness Partnership</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
921. ]]></content:encoded>
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924. <slash:comments>0</slash:comments>
927. </item>
928. <item>
929. <title>Do You Want To Get In Shape For Summer?</title>
930. <link>https://www.getresultsfitness.co.uk/do-you-want-to-get-in-shape-for-summer/</link>
931. <comments>https://www.getresultsfitness.co.uk/do-you-want-to-get-in-shape-for-summer/#respond</comments>
933. <dc:creator><![CDATA[Paul]]></dc:creator>
934. <pubDate>Mon, 15 May 2023 08:14:23 +0000</pubDate>
935. <category><![CDATA[Healthy Living]]></category>
936. <category><![CDATA[Latest News]]></category>
937. <category><![CDATA[Motivational Advice]]></category>
938. <category><![CDATA[Weight Loss]]></category>
939. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29985</guid>
940.  
941. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/do-you-want-to-get-in-shape-for-summer/">Do You Want To Get In Shape For Summer?</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
942. ]]></description>
943. <content:encoded><![CDATA[<p><div class="et_pb_section et_pb_section_6 et_section_regular" >
950. <div class="et_pb_row et_pb_row_21">
951. <div class="et_pb_column et_pb_column_4_4 et_pb_column_39  et_pb_css_mix_blend_mode_passthrough et-last-child">
956. <div class="et_pb_module et_pb_text et_pb_text_12  et_pb_text_align_left et_pb_bg_layout_light">
961. <div class="et_pb_text_inner"><p><strong>We have always preached about health and fitness being a long term investment that will benefit you for many years to come.</strong></p>
962. <p>&#8230;but we also live in the real world and know that summer is coming and many of you reading this will have holidays booked. When heading to warmer climes you simply want to look good when you have to show a bit more of your body in summer clothes.</p>
963. <p><strong>So here is our 4 step guide to getting in better shape this summer!</strong></p>
964. <h2>1. Make Some Strict Rules With Your Diet</h2>
965. <p>A good way to look at the diet side of trying to lose weight for the summer is that it is only going to be a 6-8 week commitment. This will hopefully make it seem much more achievable and get your mind focused (time is now not on your side 😊)</p>
966. <p>There are so many ways to skin a cat when it comes to losing weight but ultimately what your main aim will be is to reduce your weekly calorie intake.</p>
967. <p>How you achieve this can be very personal to you. For me, when I need to lose some weight my target is to make a hard and fast rule of how many meals per day I am going to eat and then out with that &#8211; I will only drink water. For most people if you stick to 2-3 meals per day and eliminate all the extra snacking you will likely lose weight.</p>
968. <p>The key to this is also to make sure you stick to it on the weekends. If you are going out for a meal that may be a bit higher in calories but you limit your calories the rest of the day you should stay on track with your weight loss.</p>
969. <p>Also in that 6-8 week block I would suggest that you aim to keep your alcohol intake to an absolute minimum.</p>
970. <h2>2. Aim to Move as Much as You Can</h2>
971. <p>Getting in as many steps as you can in that 6-8 week window will only help to enhance the calorie deficit that you are trying to achieve.</p>
972. <p>Make a concerted effort to get a decent walk in most days and wherever possible take the stairs, volunteer for jobs that are manual, spend social time with your friends doing activities that burn energy (walking, playing sport, gardening) and try to play games with kids/grandkids that burn up energy.</p>
973. <h2>3. Strength Train 2-3 Times Per Week</h2>
974. <p>Diet is by far going to be the biggest contributor to your endeavours to lose weight. However strength training will have a massive impact on the aesthetics of your body shape. A person who lifts weights is going to look much firmer and more toned than someone who achieves weight loss through diet alone.</p>
975. <p>Lifting weights will also give you a slight metabolic boost that further enhances your weight loss and will certainly contribute to making the next phase of weight maintenance easier.</p>
976. <p>Aim to do 2-3 full body workouts working on the big compound movements to reap the benefits of strength training.</p>
977. <h2>4. Get Into a Good Sleeping Pattern</h2>
978. <p>Before we even venture into physiological impacts sleep can have on weight loss we have to consider the simple fact that if you are tired sticking to rules 1-3 are going to be decidedly harder!</p>
979. <p>If you&#8217;re tired you will reach for energy dense foods to get you through the day. You are also much more likely to move less and will be more likely to skip gym sessions because you simply do not have the energy to face a workout.</p>
980. <p>So please, please don’t underestimate the importance of getting adequate sleep to make this 6-8 week ‘get in shape for summer’ plan to be successful.</p>
981. <h2>Thats It!</h2>
982. <p>Hopefully now that you have seen it down in black in white you now have a clearer plan of how to get in shape for the summer.</p>
983. <p>There is so much noise out there when it comes to weight loss but the above four steps are really all you need to do to achieve a better body for the summer. Simple but very, very effective steps.</p>
984. <p><strong>For anyone looking for some help with this, why not sign up for our 6 Week to a Better Body Program?</strong></p>
985. <p>We will be there in your corner supporting you and encouraging you every step of the way, whilst also making sure that your plan is maximised for you to achieve the best results possible.</p>
986. <p>If you want to book in with us drop us an email at info@www.getresultsfitness.co.uk</p></div>
987. </div>
988. </div>
993. </div>
996. </div><div class="et_pb_section et_pb_section_7 et_section_regular" >
1003. <div class="et_pb_row et_pb_row_22">
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1009. <div class="et_pb_module et_pb_text et_pb_text_13  et_pb_text_align_left et_pb_bg_layout_light">
1014. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
1015. <p><strong><!-- Calendly inline widget begin --></strong></p>
1016. <div class="calendly-inline-widget" data-url="https://calendly.com/paul-getresultsfitness?hide_gdpr_banner=1" style="min-width: 320px; height: 630px;"></div>
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1032. <div class="et_pb_module et_pb_image et_pb_image_3">
1037. <a href="https://www.getresultsfitness.co.uk/free-fit-after-50-blueprint/"><span class="et_pb_image_wrap "><img decoding="async" loading="lazy" width="1120" height="564" src="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg" alt="" title="blueprint" srcset="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg 1120w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-980x494.jpg 980w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-480x242.jpg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1120px, 100vw" class="wp-image-29562" /></span></a>
1038. </div>
1039. </div>
1044. </div><div class="et_pb_row et_pb_row_24">
1045. <div class="et_pb_column et_pb_column_4_4 et_pb_column_42  et_pb_css_mix_blend_mode_passthrough et-last-child">
1050. <div class="et_pb_button_module_wrapper et_pb_button_3_wrapper et_pb_button_alignment_center et_pb_module ">
1051. <a id="fb_pixel_initiatecheckout" class="et_pb_button et_pb_button_3 et_hover_enabled et_pb_bg_layout_light" href="https://www.getresultsfitness.co.uk/online/" target="_blank" data-icon="&#x45;">Or jump straight into online pt for just £55 per month</a>
1052. </div>
1053. </div>
1058. </div><div class="et_pb_row et_pb_row_25">
1059. <div class="et_pb_column et_pb_column_4_4 et_pb_column_43  et_pb_css_mix_blend_mode_passthrough et-last-child">
1064. <div class="et_pb_module et_pb_text et_pb_text_14  et_pb_text_align_left et_pb_bg_layout_light">
1069. <div class="et_pb_text_inner"><h1 style="text-align: center;"><strong>Products</strong></h1></div>
1070. </div><div class="et_pb_module et_pb_text et_pb_text_15  et_pb_text_align_left et_pb_bg_layout_light">
1075. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
1076. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
1077. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
1078. </div>
1079. </div>
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1096.    </iframe></div>
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1208. </div></p>
1209. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/do-you-want-to-get-in-shape-for-summer/">Do You Want To Get In Shape For Summer?</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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1216. </item>
1217. <item>
1218. <title>Top 5 Fitness Mistakes I&#8217;ve Seen Over 50’s Making</title>
1219. <link>https://www.getresultsfitness.co.uk/top-5-fitness-mistakes-ive-seen-over-50s-making/</link>
1220. <comments>https://www.getresultsfitness.co.uk/top-5-fitness-mistakes-ive-seen-over-50s-making/#respond</comments>
1222. <dc:creator><![CDATA[Paul]]></dc:creator>
1223. <pubDate>Mon, 17 Apr 2023 08:39:04 +0000</pubDate>
1224. <category><![CDATA[Healthy Living]]></category>
1225. <category><![CDATA[Injury Rehab and Prevention]]></category>
1226. <category><![CDATA[Latest News]]></category>
1227. <category><![CDATA[Weight Loss]]></category>
1228. <category><![CDATA[Workouts]]></category>
1229. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29977</guid>
1230.  
1231. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/top-5-fitness-mistakes-ive-seen-over-50s-making/">Top 5 Fitness Mistakes I&#8217;ve Seen Over 50’s Making</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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1251. <div class="et_pb_text_inner"><h2><span style="font-weight: 400;">Top 5 Fitness Mistakes I&#8217;ve Seen Over 50’s Making From My 20+ Years In Fitness</span></h2>
1252. <p><b>1. Avoiding strength Training &#8211;</b><span style="font-weight: 400;"> For many over 50’s, weight training when they were younger was something only bodybuilders and athletes took part in. Because of this strength training is a skill or habit that a large percentage of people over 50 have never really formed.</span></p>
1253. <p><span style="font-weight: 400;">The gym can also seem like an environment that they don&#8217;t feel they belong in. Although mainstream media are now reporting on the needs and benefits of strength training for over 50’s many don&#8217;t know where to start. I was in a trendy hotel gym recently and even though I have been in gyms for over 20 years I still felt a bit out of place amongst all the youngsters posing for selfies in their designer gear and immaculate hair. So I can only imagine how challenging it can be for someone who hasn’t been brought up in that environment.</span></p>
1254. <p><span style="font-weight: 400;">Another reason we found when we did a survey a few years back for people over 50 not going to the gym, was fear of getting injured. This was put down to a lack of knowing what to do and a worry that they may exacerbate any current/past injuries that they have. </span></p>
1255. <p><span style="font-weight: 400;">So there is no judgment from us that so few over 50’s are using the gym however we do believe it is a real shame that more people aren&#8217;t doing strength training as it&#8217;s really like a magic trick to make you stronger, keep your hormones in better balance (better experience with menopause / reduce reduction in testosterone in men), keep you looking younger and improve the overall quality of your life.</span></p>
1256. <p style="text-align: center;"><strong>Who over 50 wouldn&#8217;t love a piece of that?</strong></p>
1257. <p><b>2. Training with the wrong intensity </b><span style="font-weight: 400;">&#8211;  For the overwhelming majority of people, by the time we get to over 50 our bodies will not be the same as they were in our 20’ and 30’s. Therefore it doesn&#8217;t make sense to train it in the same way as we did 20-30 years ago.</span></p>
1258. <p><span style="font-weight: 400;">Understandably in a desperate attempt to defeat father time some over 50’s throw themselves into a hardcore metabolic / ploymetrics classes or workouts that would make Rocky Balboa himself weep! </span><span style="font-weight: 400;">Chances are a few weeks or months into the program they will find themselves on the sidelines due to either not being able to stick it, or be out with an injury.</span></p>
1259. <p style="text-align: center;"><strong>Injury for an over 50 can be even worse than younger counterpart as recovery is much longer.</strong></p>
1260. <p><span style="font-weight: 400;">In my opinion for the vast majority of over 50’s the risk to reward balance of these hardcore types of classes is way out of whack.  Leave the killer workouts to the pro athletes. The average person&#8217;s body is not conditioned for these exercises. Chances are the pro athletes won&#8217;t still be doing these types of sessions when they are over 50, either. They will tailor their session to suit their changing bodies.</span></p>
1261. <p><span style="font-weight: 400;">On the other end of the scale on the<em> ‘intensity spectrum’</em> you see a lot of over 50’s not challenging the body enough. Lifting small pink dumbbells and doing pilates and yoga will not overload the muscles enough to promote muscle growth / maintenance. </span></p>
1262. <p><span style="font-weight: 400;">Starting at the right intensity for you is key, then applying the correct progressive overload will keep you continually moving forward and will help you avoid the dreaded outcome of not seeing results or being on the sidelines with an injury.</span></p>
1263. <p><span style="font-weight: 400;">Over 50’s are doing some amazing sessions in the gym. You just need to know it will take time to get there and it&#8217;s much better to get there at an appropriate speed for you.</span></p>
1264. <p><b>3. Doing the same program for too long </b><span style="font-weight: 400;">&#8211; I think the older we get the more we become creatures of habit. When I used to work in bigger gyms I would see the same members come in and do the same workouts day after day, week after week, year after year (same routine, same order, same weights). You could set your watch by them. </span></p>
1265. <p><span style="font-weight: 400;">Being a creature of habit is not a good thing though when it comes to exercise. After 4-8 weeks of the same exercises the body has adapted to the stimulus so the benefits are continually decreasing for every week you stay on that program after it has reached its peak for you. </span></p>
1266. <p><span style="font-weight: 400;">And doing the same workout for too long may be even worse for over 50&#8217;s as this may end up with them actually losing muscle as it&#8217;s part of the aging process.</span></p>
1267. <p style="text-align: center;"><strong>Only progressive overload will offset the muscle mass.</strong></p>
1268. <p><span style="font-weight: 400;">So lifting the same weights will not offset the natural decline. You don&#8217;t want your muscles getting comfortable with the workload.</span></p>
1269. <p style="text-align: center;"><strong>You need to make sure you give the body a reason to hang onto that muscle you have, and the only way to do this is by continually challenging them.</strong></p>
1270. <p><b>4. Neglecting mobility/flexibility </b><span style="font-weight: 400;">&#8211; As we age the joints and muscle can become tight and have a lower range of motion. This can lead to a reduction in our movement capabilities and may lead to an increased risk for injuries. A small daily mobility routine can really offset the stiffness and loss of function that can occur as we get older. The aim is to target the joints through mobilisers and the muscles through stretching. A combination of both has been shown to improve overall function.</span></p>
1271. <p><b>5. Not paying enough attention to the small stuff we need to do outside of our workouts &#8211; </b><span style="font-weight: 400;">As we get older the need to focus on the small details away from the gym become even more important:</span></p>
1272. <ul>
1273. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Recovery should become a priority. We need more of it and should look at aiding it with a well designed program that allows for adequate recovery time.</span></li>
1274. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eating protein should be a number one priority when it comes to nutrition for over 50’s. Protein is the building blocks required to build and preserve our muscle mass.</span></li>
1275. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Good hydration. As we get older the hydration levels in our cells can decrease as does our bodies ability to regulate your body temperature. These can have a negative impact on our health, causing fatigue, muscle cramps, stiffness and increased risk of cardiovascular problems.</span></li>
1276. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sleep. For lot over over 50’s sleep becomes more difficult, however it shouldn’t be an excuse to neglect it. Aim to do everything you can to aid good sleep. <a href="https://www.getresultsfitness.co.uk/?s=sleep">Have a read at some of our earlier blogs on tips for better sleep here.</a></span></li>
1277. </ul>
1278. <p><strong>Paul</strong></p></div>
1279. </div>
1280. </div>
1285. </div>
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1306. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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1329. <a href="https://www.getresultsfitness.co.uk/free-fit-after-50-blueprint/"><span class="et_pb_image_wrap "><img decoding="async" loading="lazy" width="1120" height="564" src="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg" alt="" title="blueprint" srcset="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg 1120w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-980x494.jpg 980w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-480x242.jpg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1120px, 100vw" class="wp-image-29562" /></span></a>
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1361. <div class="et_pb_text_inner"><h1 style="text-align: center;"><strong>Products</strong></h1></div>
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1367. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
1368. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
1369. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
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1500. </div></p>
1501. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/top-5-fitness-mistakes-ive-seen-over-50s-making/">Top 5 Fitness Mistakes I&#8217;ve Seen Over 50’s Making</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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1508. </item>
1509. <item>
1510. <title>Hydration</title>
1511. <link>https://www.getresultsfitness.co.uk/hydration/</link>
1512. <comments>https://www.getresultsfitness.co.uk/hydration/#respond</comments>
1514. <dc:creator><![CDATA[Paul]]></dc:creator>
1515. <pubDate>Mon, 03 Apr 2023 08:24:42 +0000</pubDate>
1516. <category><![CDATA[Healthy Living]]></category>
1517. <category><![CDATA[Latest News]]></category>
1518. <category><![CDATA[Motivational Advice]]></category>
1519. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29965</guid>
1520.  
1521. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/hydration/">Hydration</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
1522. ]]></description>
1523. <content:encoded><![CDATA[<p><div class="et_pb_section et_pb_section_10 et_section_regular" >
1530. <div class="et_pb_row et_pb_row_35">
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1541. <div class="et_pb_text_inner"><h2><span>We all know we should drink plenty of </span><span class="il">water</span><span>, but it really surprises me the number of people I speak with who are not drinking enough </span><span class="il">water</span><span>.</span></h2>
1542. <p>Pretty much my whole adult life I have been very good at consistently drinking <span class="il">water</span>, and because of this if there is ever an occasion where I go without <span class="il">water</span> I can really feel the difference. I hate the feeling of being dehydrated, the fuzzy head and lethargy I feel are not nice.</p>
1543. <p>Unfortunately for a lot of people the feeling of <span class="il">dehydration</span> is now their default position and they are just in the habit of getting by in this state. However if you can get to a place where you are sufficiently <span class="il">hydrated</span> you will be able to contrast how great feels when you are adequately <span class="il">hydrated</span>!</p>
1544. <p>Here is a list of symptoms you might experience if you are dehydrated. Many of these are often overlooked or attributed to something else.</p>
1545. <ol>
1546. <li><strong>Headaches</strong> &#8211; Dehydration headache can feel like a dull headache or an intense migraine headache. Pain from a <span class="il">dehydration</span> headache can occur at the front, back, side, or all over the head. Moving the head may cause more pain.</li>
1547. <li><strong>Muscle Cramps</strong> &#8211; When you are dehydrated your body reacts by storing <span class="il">water</span> for the vital organs like your heart and lungs. So therefore your muscles are starved of <span class="il">water</span> and electrolytes. This can cause the muscles to experience small muscle spasms or more severe cramps (when I used to  drink alcohol and run on the same day I would be awakened in the night with terrible calf muscle cramps). Stomach Cramps/Constipation -Your stomach may also cramp if you are  dehydrated.  That’s because your digestive system uses fluids and electrolytes to store nutrients and create waste. When <span class="il">dehydration</span> sets in, constipation can occur since you don’t have enough <span class="il">water</span> to create stool. This can lead to stomach cramps, bloating, and abdominal pain.</li>
1548. <li><strong>Increased Hunger Signals</strong> &#8211; One of the reasons you are encouraged to drink more <span class="il">water</span> on most diets is because, the part of the brain that detects a lack of food is very closely linked to the part of the brain that detects having a lack of <span class="il">water</span>. So we often mistake thirst signals for hunger signals and therefore end up eating more.</li>
1549. <li><strong>Decrease In Performance</strong> &#8211; This can be both cognitive function and physical function. If the brain or muscles are starved of <span class="il">water</span>, they are going to struggle to perform to their maximum. If you are sitting at your desk suffering from brain fog or have limited focus then maybe a glass of <span class="il">water</span> might just be what you need.</li>
1550. </ol>
1551. <p>Drinking <span class="il" style="font-size: 16px;">water</span><span style="font-size: 16px;"> when you exercise is not the most effective way to </span><span class="il" style="font-size: 16px;">hydrate</span><span style="font-size: 16px;"> for physical sport. What you drink the day of/day before your performance is more important than </span><span class="il" style="font-size: 16px;">hydrating</span><span style="font-size: 16px;"> during a session (that said if you are doing prolonged exercise in hot conditions, getting adequate </span><span class="il" style="font-size: 16px;">water</span><span style="font-size: 16px;"> is pretty important. So bear that in mind when we get our 6 days of summer&#8230;)</span></p>
1552. <div>
1553. <div></div>
1554. <h3><strong>How to Tell if You’re Dehydrated or if It’s Something Else</strong></h3>
1555. <div>
1556. <ol>
1557. <li>If you’re thirsty, you’re already dehydrated. But lack of thirst doesn’t necessarily mean you’re well<span> </span><span class="il">hydrated</span>. Here are two other ways to check whether your body is dehydrated:</li>
1558. <li><span>Try this skin test.</span> Use two fingers to pinch up some skin on the back of your hand, and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. If the skin returns to normal more slowly, you might be dehydrated.</li>
1559. <li><span>Check your urine.</span> If you’re well<span> </span><span class="il">hydrated</span>, your urine will be mostly clear with a tinge of yellow. Darker yellow or orange are the <em>“warning”</em> colors to watch for.</li>
1560. </ol>
1561. <h3><strong>Tips for Staying <span class="il">Hydrated</span></strong></h3>
1562. <p>When it comes to daily<span> </span><span class="il">water</span><span> </span>intake, hard-and-fast rules are difficult to apply because it depends on so many variables, including your age, gender, and whether you have any underlying medical conditions.</p>
1563. <p>Yet <a href="https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk" rel="noopener noreferrer" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk&amp;source=gmail&amp;ust=1680596101628000&amp;usg=AOvVaw1zFxMpSl7W556fHdqWoJ5A">2004 guidelines from the National Academies of Sciences, Engineering, and Medicine</a> — the most recent available — advise that getting 2.7 liters per day for women and 3.7 liters per day for men. You can reach this amount by consuming foods and fluids.</p>
1564. <p><strong>Here are some tips for getting all the fluids you need and avoiding <span class="il">dehydration</span>:</strong></p>
1565. <ol>
1566. <li><span><strong>Keep Your <span class="il">Water</span> Bottle Handy At All Times</strong> &#8211; </span>If it&#8217;s right next to you, you&#8217;ll likely get into the habit of sipping it without even realizing it. I very rarely go anywhere without a <span class="il">water</span><span> </span>bottle in my hand.</li>
1567. <li><span><strong>Try Spicing Up Plain </strong><span class="il"><strong>Water</strong> &#8211; </span></span>If you don&#8217;t love plain<span> </span><span class="il">water</span>, a splash of fruit juice or a slice of fresh cucumber or frozen fruit, may make it more appealing for you</li>
1568. <li><strong>Have Hot Drinks</strong> &#8211; Herbals teas and even normal teas and coffee are great ways to increase your<span> </span><span class="il">water</span><span> </span>intake in the colder months if you don&#8217;t want to drink cold drinks</li>
1569. <li><span><strong>Eat More Fruit &amp; Veg</strong> &#8211; It is important to note that vegetables and fruits are <span class="il">hydrating</span>, just like beverages. A good rule of thumb is to aim to make at least half your plate vegetables and to aim to eat fruits as snacks throughout the day. All those vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber. Some fruits and vegetables are more than 90 percent water — including cantaloupe, cucumber, strawberries, watermelon, celery, lettuce and leafy greens, courgettes, tomatoes, and bell peppers.</span></li>
1570. </ol>
1571. <p>&nbsp;</p>
1572. <p><strong>PS.</strong> Don&#8217;t worry if the first few weeks of increasing your fluid intake you are running to the toilet more frequently. This is your body getting right of that old<span> </span><span class="il">water</span><span> </span>that has been hanging around in your system for too long. Also if you are over 50 and are awakened more in the evening to go to the toilet, aim to<span> </span><span class="il">hydrate</span><span> </span>earlier in the day and taper it off as the evening approaches.</p>
1573. </div>
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1602. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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1797. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/hydration/">Hydration</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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1804. </item>
1805. <item>
1806. <title>Health &#038; Wellbeing Event!</title>
1807. <link>https://www.getresultsfitness.co.uk/health-wellbeing-event/</link>
1809. <dc:creator><![CDATA[Paul]]></dc:creator>
1810. <pubDate>Tue, 31 Jan 2023 16:53:57 +0000</pubDate>
1811. <category><![CDATA[Healthy Living]]></category>
1812. <category><![CDATA[Latest News]]></category>
1813. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29951</guid>
1814.  
1815. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/health-wellbeing-event/">Health &#038; Wellbeing Event!</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
1816. ]]></description>
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1835. <div class="et_pb_text_inner"><p style="text-align: center;"><strong>Sunday 12th February from 9am until 1pm (10 people maximum)</strong></p>
1836. <p>We&#8217;re hosting a Health &amp; Wellbeing Event on the 12th of February for a maximum of 10 people, and we&#8217;re so excited to share it with you! If you haven&#8217;t heard yet, we are partnering up with Leigh Martin and Julie Gordon from Sport &amp; Exercise Psychology for this event. We&#8217;ll have four events at The Western Tennis Club, followed by lunch:</p>
1837. <p><strong>9am until 9:50am:</strong> Full body Workout with Paul &amp; Stuart in the Gym.</p>
1838. <p><strong>10am until 10:30am:</strong> How To Make Healthy Habits Stick with Leigh &amp; Julie in the Squash Court.</p>
1839. <p><strong>10:40am until 11:30am:</strong> Stretch &amp; Relax with Paul &amp; Stuart in the Squash Court.</p>
1840. <p><strong>11:30am until 12:15pm:</strong> How To Use Self Compassion To Help On Your Wellness Journey with Leigh &amp; Julie in the Squash Court.</p>
1841. <p><strong>1pm:</strong> Lunch in the members bar, which is a buffet from Caffe Parma.</p>
1842. <p>The cost of this event is only £50 per head! it&#8217;s going to be so much fun and we hope you can join us!</p>
1843. <p style="text-align: center;"><strong>This is first come, first served with a maximum of 10 people. Simply fill out this form and I will reply with the payment information personally!</strong></p>
1844. <p><strong>Paul</strong></p></div>
1845. </div><div class="et_pb_module et_pb_code et_pb_code_54">
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1862. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/health-wellbeing-event/">Health &#038; Wellbeing Event!</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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1869. <title>7 Bulletproof Health Tips You Should Be Using In 2023</title>
1870. <link>https://www.getresultsfitness.co.uk/7-bulletproof-health-tips-you-should-be-using-in-2023/</link>
1871. <comments>https://www.getresultsfitness.co.uk/7-bulletproof-health-tips-you-should-be-using-in-2023/#respond</comments>
1873. <dc:creator><![CDATA[Paul]]></dc:creator>
1874. <pubDate>Fri, 30 Dec 2022 09:00:02 +0000</pubDate>
1875. <category><![CDATA[Healthy Living]]></category>
1876. <category><![CDATA[Injury Rehab and Prevention]]></category>
1877. <category><![CDATA[Latest News]]></category>
1878. <category><![CDATA[Motivational Advice]]></category>
1879. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29934</guid>
1880.  
1881. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/7-bulletproof-health-tips-you-should-be-using-in-2023/">7 Bulletproof Health Tips You Should Be Using In 2023</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
1882. ]]></description>
1883. <content:encoded><![CDATA[<p><div class="et_pb_section et_pb_section_13 et_section_regular" >
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1901. <div class="et_pb_text_inner"><p><strong>As the new year starts I wait again with baited breath to find out what the latest ‘must have’ fitness secret for 2023 will be&#8230;</strong></p>
1902. <p><span style="font-weight: 400;">Over the past 20 years I&#8217;ve seen many trends and fads come and go, each new year. Many of these are led by the desires of a company or individual looking to make money from people desperately looking for results, rather than from any sound scientific evidence.</span></p>
1903. <p><span style="font-weight: 400;">Working your way through these fads and trends can be difficult. As a health professional, I know for certain what I would have advised a client 10-15 years ago is different to what I would advise now.</span></p>
1904. <p><span style="font-weight: 400;">More experience and further learning continually challenges the status quo and I think this is an important part of being a good trainer. However there are certain pieces of advice that I can give today with a great deal of confidence, and I am putting my neck on the line and listing these as:</span></p>
1905. <h2>The 7 bulletproof health tips that we should all be doing to get (and stay) fit and healthy in 2023!</h2>
1906. <p><span style="font-weight: 400;">These tips won&#8217;t just kick start you health and fitness plan &#8211; they will improve your health and wellbeing for years to come.</span></p>
1907. <p><b>I am so confident that if you read this blog again in 2033, the information below will still be valid and still work!</b></p>
1908. <p><b>1. Strength Training is beneficial for almost every adult.<br /></b><span style="font-weight: 400;">Fortunately it is no longer a hard sell trying to get people to lift weights. Most of the myths and worries around strength training that I had to regularly put people at ease around have been publicly debunked now. The resounding message on almost every platform is that strength training is king for better health and longevity (even more so in the over 50’s age group).</span></p>
1909. <p><span style="font-weight: 400;">You must aim to find a way to incorporate lifting weights 2 to 3 times per week on a regular basis if you want to:</span></p>
1910. <ul>
1911. <li><span style="font-weight: 400;">Be in good shape</span></li>
1912. <li><span style="font-weight: 400;">Have a better quality of life</span></li>
1913. <li><span style="font-weight: 400;">Increase your chances of being healthy for many years to come.</span></li>
1914. </ul>
1915. <p><span style="font-weight: 400;">Don’t worry if you haven&#8217;t done this before or have any injuries or illnesses. A good coach will design a progressive and appropriate strength training program for anyone.</span></p>
1916. <p><b>2. If you want to be healthy you need to have a good sleep routine<br /></b>Sleep is undoubtedly the cornerstone to any healthy lifestyle. People with good sleep patterns have been shown to live longer and be at lower risk of suffering from the majority of common major health issues that we face (dementia, heart disease, cancer, diabetes).</p>
1917. <p>That&#8217;s pretty conclusive for me, and should be strong enough reasons to start to prioritize your sleep. Turn off Netflix and get to bed!</p>
1918. <p><b>3. If you live in the northern hemisphere you should be supplementing with Vitamin D<br /></b><span style="font-weight: 400;">The whole supplement and herbal remedies space can be a very murky area to look into. However research on Vitamin D is pretty conclusive and I have lost count of the number of leading health experts and doctors I have heard speak about the vast health benefits from supplementing with Vitamin D.</span></p>
1919. <p><span style="font-weight: 400;">Trust me, as I write this on a cold and dark December afternoon in Scotland, you will not be getting enough Vitamin D in your diet, or from the sunshine. Getting a good quality vitamin D should be a priority to enhance your health.</span></p>
1920. <p>4. <b>Eating a diet that is widely focused around a mediterranean diet is most likely the best for improved health outcomes<br /></b><span style="font-weight: 400;">A diet high in vegetables and fruit supplemented with some fish, meats, nuts and seeds is most likely going to increase your chances of avoiding the most common health problems and will also likely lead to you being a healthy weight. </span></p>
1921. <p><span style="font-weight: 400;">Again the research around a mediterranean diet being the healthiest diet is pretty conclusive, and has held up over a long period of time across hundreds of studies.</span></p>
1922. <p><b>5. Staying connected in society and having a purpose will increase your chances of living longer<br /></b><span style="font-weight: 400;">In a study by Harvard university, </span><span style="font-weight: 400;">Berkman said that the stress of isolation can weaken people&#8217;s immune systems, making them more susceptible to infectious diseases. She also noted that people with strong social connections tend to have better health behaviors, like eating healthy foods and being physically active.</span></p>
1923. <p><span style="font-weight: 400;">It is not an overly discussed area of health but being part of a community might just increase your chances of living a longer and healthier life.</span></p>
1924. <p><span style="font-weight: 400;">I&#8217;m watching a great documentary series with the actor Chris Hemsworth (Thor in the Marvel movies), where he is looking at different aspects of health longevity. In the  episode about memory, a scientist spoke of how the chances of getting Alzheimer&#8217;s increase by 50% when a person is isolated!   </span></p>
1925. <p><span style="font-weight: 400;">A </span><span style="font-weight: 400;">growing body of evidence suggests that living with purpose may help you live longer. A sense of purpose can drive healthy behavior and make a person more resilient to stress. Prior research has shown that having a sense of purpose is associated with living longer. A new study shows this association is true for older adults across race, ethnicity, and gender. According to the findings, the link between a strong sense of purpose and longevity is also slightly more significant for women.</span></p>
1926. <p><b>6.</b><b>Prolonged unmanageable levels of stress will eventually show up in health problems<br /></b><span style="font-weight: 400;">We all have periods in our life where the stress put upon us outstrips our ability to cope with it. This is inevitable and is often unavoidable:</span></p>
1927. <ul>
1928. <li><span style="font-weight: 400;">Sleepless nights with kids</span></li>
1929. <li><span style="font-weight: 400;">Relationship problems</span></li>
1930. <li><span style="font-weight: 400;">Work demands</span></li>
1931. <li><span style="font-weight: 400;">Losing someone we love</span></li>
1932. </ul>
1933. <p><span style="font-weight: 400;">These are all part of life and we will experience most of these things at different stages.</span></p>
1934. <p><span style="font-weight: 400;">The body has systems to deal with short periods of stress. However high stress levels over a long period of time can have a really detrimental impact on our lives. Chronic stress will:</span></p>
1935. <ul>
1936. <li><span style="font-weight: 400;">Lower our immune system</span></li>
1937. <li><span style="font-weight: 400;">Increase inflammation</span></li>
1938. <li><span style="font-weight: 400;">Impact negatively on our sleep</span></li>
1939. <li><span style="font-weight: 400;">Make us more likely to be an unhealthy weight</span></li>
1940. <li><span style="font-weight: 400;">Have a general negative impact on our health.</span></li>
1941. </ul>
1942. <p><span style="font-weight: 400;">When it comes to chronic stress there are two main ways to attack this problem (and the best results are seen when you do both of these simultaneously).</span></p>
1943. <p><span style="font-weight: 400;">The first angle is: Can you reduce the stressor?</span></p>
1944. <p><span style="font-weight: 400;">This can often mean making hard decisions and being honest with yourself. Often we bury our heads in the sand and don&#8217;t want to face up to the issues that are placing a great deal of stress on us. Looking at your circumstances and changing the things you can control can be a great first step to reducing your stress levels.</span></p>
1945. <p><span style="font-weight: 400;">The second approach is learning and implementing skills and habits that reduce stress such as:</span></p>
1946. <ul>
1947. <li><span style="font-weight: 400;">Playing sport</span></li>
1948. <li><span style="font-weight: 400;">Meditating</span></li>
1949. <li><span style="font-weight: 400;">Relaxation techniques</span></li>
1950. <li><span style="font-weight: 400;">Going for walks in nature</span></li>
1951. <li><span style="font-weight: 400;">Doing a hobby that takes your mind off your worries</span></li>
1952. </ul>
1953. <p><span style="font-weight: 400;">Coping strategies have been shown to have a really positive impact on health when done consistently in people with chronic stress levels. You just need to find a few that </span><span style="font-weight: 400;">work best for you!</span></p>
1954. <p><b>7. Do regular mobility exercises (especially if you are over 50)<br /></b><span style="font-weight: 400;">If you:</span></p>
1955. <ul>
1956. <li><span style="font-weight: 400;">Play sport</span></li>
1957. <li><span style="font-weight: 400;">Have a sedentary job</span></li>
1958. <li><span style="font-weight: 400;">Exercise regularly</span></li>
1959. <li><span style="font-weight: 400;">Are over 50</span></li>
1960. <li><span style="font-weight: 400;">Regularly feel stiff in certain parts of the body</span></li>
1961. </ul>
1962. <p><span style="font-weight: 400;">You should be doing mobility exercise to improve your ability to move well and reduce your chances of injury, and perhaps reduce chronic pain.</span></p>
1963. <p><span style="font-weight: 400;">Mobility exercises impact the joints, muscles and nervous system and are much more effective in the long term, compared with stretching exercises.</span></p>
1964. <p><strong>So there you have it! Save this and come back to me in ten years to let me know if you agree.</strong></p>
1965. <p><span style="font-weight: 400;">If you found this article interesting and want to take a different approach to your new year&#8217;s resolutions, we are running a </span><b>FREE Healthy Habits Challenge</b><span style="font-weight: 400;">  where we will help you to implement many of these principles in a successful and sustainable way.</span></p>
1966. <p><span style="font-weight: 400;">To get involved drop us an email to </span><a href="mailto:info@www.getresultsfitness.co.uk"><span style="font-weight: 400;">info@www.getresultsfitness.co.uk</span></a><span style="font-weight: 400;"> and we will get you added to our group of people who will be taking part and helping each other each step of the way.</span></p></div>
1967. </div>
1968. </div>
1973. </div>
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1994. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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2049. <div class="et_pb_text_inner"><h1 style="text-align: center;"><strong>Products</strong></h1></div>
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2055. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
2056. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
2057. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
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2166.    </iframe></div>
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2173. </div>
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2180. </div>
2185. </div>
2188. </div></p>
2189. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/7-bulletproof-health-tips-you-should-be-using-in-2023/">7 Bulletproof Health Tips You Should Be Using In 2023</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
2190. ]]></content:encoded>
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2193. <slash:comments>0</slash:comments>
2196. </item>
2197. <item>
2198. <title>Christmas 2022 Gift Voucher</title>
2199. <link>https://www.getresultsfitness.co.uk/christmas-2022-gift-voucher/</link>
2200. <comments>https://www.getresultsfitness.co.uk/christmas-2022-gift-voucher/#respond</comments>
2202. <dc:creator><![CDATA[Paul]]></dc:creator>
2203. <pubDate>Mon, 28 Nov 2022 18:04:38 +0000</pubDate>
2204. <category><![CDATA[Latest News]]></category>
2205. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29917</guid>
2206.  
2207. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/christmas-2022-gift-voucher/">Christmas 2022 Gift Voucher</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
2208. ]]></description>
2209. <content:encoded><![CDATA[<div class="et_pb_section et_pb_section_15 et_section_regular" >
2216. <div class="et_pb_row et_pb_row_50">
2217. <div class="et_pb_column et_pb_column_4_4 et_pb_column_92  et_pb_css_mix_blend_mode_passthrough et-last-child">
2222. <div class="et_pb_module et_pb_text et_pb_text_29  et_pb_text_align_left et_pb_bg_layout_light">
2227. <div class="et_pb_text_inner"><p><strong>This is exclusive to our Western Heath &amp; Racquets Club (West End) location Only</strong></p>
2228. <p>Despite the crazy rush over the weekend are you still struggling to find the perfect gift for for that person who is always hard to buy for?</p>
2229. <p>Give them the gift of health and fitness this year with our special Christmas gift voucher.</p>
2230. <p style="text-align: center;"><strong>Get 5 sessions for the price of 3!<br />That&#8217;s a huge £84 saving to help someone you care about kick-start their health, fitness and well-being in 2023.</strong></p>
2231. <p>This package great for anyone looking to get fitter and healthier in 2023.</p>
2232. <p>Many of our current clients came to us through a promotional gift from a friend or relative, and it could end up being the best present you ever give them!</p>
2233. <p>&nbsp;</p>
2234. <h2 style="text-align: center;">INTERESTED? CONTACT US TODAY FOR A FAST RESPONSE ON HOW TO PAY!</h2></div>
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2251. </div>
2252. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/christmas-2022-gift-voucher/">Christmas 2022 Gift Voucher</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
2253. ]]></content:encoded>
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2256. <slash:comments>0</slash:comments>
2259. </item>
2260. <item>
2261. <title>Sarcopenia</title>
2262. <link>https://www.getresultsfitness.co.uk/sarcopenia/</link>
2263. <comments>https://www.getresultsfitness.co.uk/sarcopenia/#respond</comments>
2265. <dc:creator><![CDATA[Paul]]></dc:creator>
2266. <pubDate>Thu, 17 Nov 2022 16:55:37 +0000</pubDate>
2267. <category><![CDATA[Healthy Living]]></category>
2268. <category><![CDATA[Injury Rehab and Prevention]]></category>
2269. <category><![CDATA[Latest News]]></category>
2270. <category><![CDATA[Motivational Advice]]></category>
2271. <guid isPermaLink="false">https://www.getresultsfitness.co.uk/?p=29905</guid>
2272.  
2273. <description><![CDATA[<p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/sarcopenia/">Sarcopenia</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
2274. ]]></description>
2275. <content:encoded><![CDATA[<p><div class="et_pb_section et_pb_section_16 et_section_regular" >
2282. <div class="et_pb_row et_pb_row_51">
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2288. <div class="et_pb_module et_pb_text et_pb_text_30  et_pb_text_align_left et_pb_bg_layout_light">
2293. <div class="et_pb_text_inner"><p><span style="font-weight: 400;">Have you ever heard of the term Sarcopenia? If your answer to this question is no, or if you have heard of it but don&#8217;t really know much about it, I urge you to take 5 minutes out of your day and read on as knowing about this could have a massive impact on the quality of your life over the next 10-30 years (depending on your age just now).</span></p>
2294. <p><span style="font-weight: 400;">Sarcopenia has been defined as </span>an age related, involuntary loss of skeletal muscle mass and strength. For most people it starts somewhere between the age of 30-40 years old. Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after 30. E<span style="font-weight: 400;">vidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion in the inactive with <strong>up to 50% of mass being lost by the age of 80!</strong></span></p>
2295. <p><b>Symptoms of sarcopenia can include</b></p>
2296. <ol>
2297. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Falling.</span></li>
2298. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Muscle Weakness.</span></li>
2299. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Slow Walking Speed.</span></li>
2300. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Self-Reported Muscle Wasting.</span></li>
2301. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Difficulty Performing Normal Daily Activities.</span></li>
2302. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Loss of stamina</span></li>
2303. </ol>
2304. <p><span style="font-weight: 400;">Ok I hope this has gotten your attention and you are now wondering <em>&#8220;What can I do to slow down the impact sarcopenia will have on me?&#8221;</em></span></p>
2305. <p><span style="font-weight: 400;">The primary treatment for sarcopenia is exercise, specifically resistance training or </span><a href="https://www.webmd.com/fitness-exercise/build-muscle-better-health"><b>strength training</b></a><span style="font-weight: 400;">. These activities increase muscle strength and endurance using weights or resistance bands.</span></p>
2306. <p><span style="font-weight: 400;">For many people the thought of starting to lift weights at this stage in their life can seem pretty daunting. However it does not have to be this way. Done properly a strength workout should be achievable and enjoyable. If you haven&#8217;t done strength training in a while the main thing to think about is to start at the level you are currently at. Much of the problems occur when people start at a level too high for them and end up getting hurt or are turned off by exercise altogether. </span></p>
2307. <p><strong>Tips on how to start resistance training</strong></p>
2308. <ol>
2309. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">First of all, aim to stimulate not annihilate the muscles!</span></li>
2310. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Train movements not muscles. Don’t train like a bodybuilder. Where possible, do full body exercises rather than isolation exercises.</span></li>
2311. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Aim to train within the muscle building rep range of 8-12 reps for most of the time.</span></li>
2312. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Aim to do a quality strength session 2-3 times per week.</span></li>
2313. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Even if you have joint pain you can still do some level of resistance training. You can use resistance bands; bodyweight and remember there is usually always an alternative exercise if something is painful. </span></li>
2314. <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">If not knowing how to do strength training is what&#8217;s stopping you, I would recommend getting a coach who will be able to show you the basics to make sure you can train safely and at the appropriate level for you. </span><span style="font-weight: 400;">When we did a study of our client base, one of the top reasons for people putting off strength training was a fear of getting hurt and another was a fear of looking silly because they don’t know what they are doing, or they are just too unfit to do it. A coach coach will help you overcome all these barriers</span></li>
2315. </ol>
2316. <p><span style="font-weight: 400;">I really hope this brief overview on sarcopenia has been helpful and has highlighted to you the importance of strength training as we get older. The great thing is building muscle and strength is possible for almost everyone of all ages, gender and ability level and does not have to be a big time commitment each week.</span></p>
2317. <p><span style="font-weight: 400;"><strong>PS</strong> If you have heard me speak or read my blogs you will have heard me go on about the importance of eating a high protein diet as we get older. Staving off sarcopenia is one of the leading reasons for this, as protein is the key building block for muscle.</span></p>
2318. <p><span style="font-weight: 400;">So aim to hit your protein targets most days and try and try and get protein in most of your meals as this will provide a steady flow of proteins for the body to work with.</span></p>
2319. <p><strong>Paul</strong></p></div>
2320. </div>
2321. </div>
2326. </div>
2329. </div><div class="et_pb_section et_pb_section_17 et_section_regular" >
2336. <div class="et_pb_row et_pb_row_52">
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2347. <div class="et_pb_text_inner"><h4><strong>Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland&#8217;s Personal Trainer Of The Year finalist, Paul using the form below:</strong></h4>
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2370. <a href="https://www.getresultsfitness.co.uk/free-fit-after-50-blueprint/"><span class="et_pb_image_wrap "><img decoding="async" loading="lazy" width="1120" height="564" src="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg" alt="" title="blueprint" srcset="https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint.jpg 1120w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-980x494.jpg 980w, https://www.getresultsfitness.co.uk/wp-content/uploads/2021/03/blueprint-480x242.jpg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1120px, 100vw" class="wp-image-29562" /></span></a>
2371. </div>
2372. </div>
2377. </div><div class="et_pb_row et_pb_row_54">
2378. <div class="et_pb_column et_pb_column_4_4 et_pb_column_96  et_pb_css_mix_blend_mode_passthrough et-last-child">
2383. <div class="et_pb_button_module_wrapper et_pb_button_7_wrapper et_pb_button_alignment_center et_pb_module ">
2384. <a id="fb_pixel_initiatecheckout" class="et_pb_button et_pb_button_7 et_hover_enabled et_pb_bg_layout_light" href="https://www.getresultsfitness.co.uk/online/" target="_blank" data-icon="&#x45;">Or jump straight into online pt for just £55 per month</a>
2385. </div>
2386. </div>
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2392. <div class="et_pb_column et_pb_column_4_4 et_pb_column_97  et_pb_css_mix_blend_mode_passthrough et-last-child">
2397. <div class="et_pb_module et_pb_text et_pb_text_32  et_pb_text_align_left et_pb_bg_layout_light">
2402. <div class="et_pb_text_inner"><h1 style="text-align: center;"><strong>Products</strong></h1></div>
2403. </div><div class="et_pb_module et_pb_text et_pb_text_33  et_pb_text_align_left et_pb_bg_layout_light">
2408. <div class="et_pb_text_inner"><p>Below are a list of products we recommend that will assist your training.</p>
2409. <p>All of the products are used by us, so you can be sure they are of good quality.</p>
2410. <p>If you buy using these links we will recieve a small commission at no extra cost to you. This is an easy way for you to help support our online platform.</p></div>
2411. </div>
2412. </div>
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2428. <div class="et_pb_code_inner"><iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-eu.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&#038;OneJS=1&#038;Operation=GetAdHtml&#038;MarketPlace=GB&#038;source=ac&#038;ref=tf_til&#038;ad_type=product_link&#038;tracking_id=getresultsfit-21&#038;marketplace=amazon&#038;region=GB&#038;placement=B01GHWFWE8&#038;asins=B01GHWFWE8&#038;linkId=9ac7cf3bf831391784ff1ba8ebe4fa82&#038;show_border=true&#038;link_opens_in_new_window=true&#038;price_color=333333&#038;title_color=0066c0&#038;bg_color=ffffff">
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2430. </div>
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2541. </div></p>
2542. <span class="et_bloom_bottom_trigger"></span><p>The post <a rel="nofollow" href="https://www.getresultsfitness.co.uk/sarcopenia/">Sarcopenia</a> appeared first on <a rel="nofollow" href="https://www.getresultsfitness.co.uk">Get Results Fitness</a>.</p>
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2. Upload the image to your own server. (This step is important. Please do not link directly to the image on this server.)

3. Add this HTML to your page (change the image src attribute if necessary):

   <a href="http://www.feedvalidator.org/check.cgi?url=http%3A//www.getresultsfitness.co.uk/feed/"><img src="valid-rss-rogers.png" alt="[Valid RSS]" title="Validate my RSS feed" /></a>

If you would like to create a text link instead, here is the URL you can use:

http://www.feedvalidator.org/check.cgi?url=http%3A//www.getresultsfitness.co.uk/feed/

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