Blog

Conflict between a mother and her teenage daughter

Menopause is one of the most significant physiological transitions in a woman’s life, yet it’s surrounded by confusion and frustration—especially when it comes to weight loss. Many believe that fat gain is inevitable, that metabolism grinds to a halt, and that losing weight becomes nearly impossible. But the truth is, while menopause presents unique challenges, the right approach to nutrition, training, and lifestyle makes fat loss absolutely achievable.This guide breaks down everything: what menopause actually is, the exact hormonal changes that affect fat loss, why muscle loss is a concern (and how to prevent it), how to manage hunger and cravings, and an evidence-based training and nutrition plan that works.<h2>&nbsp; What Happens in Menopause?</h2> Menopause is defined as 12 consecutive months without a menstrual period, marking the end of ovarian function (Santoro et al., 2016). This transition is accompanied by drastic hormonal changes, which directly impact body composition and metabolism:Estrogen drops by 80–90% from premenopausal levels (Burger et al., 2007). Progesterone decreases by ~75%, affecting sleep, stress resilience, and body temperature regulation (Davison et al., 2005). Testosterone declines by ~50% from peak levels in a woman's 20s, reducing muscle-building potential (Gambacciani et al., 2006). Resting metabolic rate (RMR) declines by ~2–4% per decade due to loss of lean muscle mass (Poehlman &amp; Toth, 1995). The result? Increased fat storage, particularly in the abdominal region, and a greater difficulty in maintaining muscle mass.<h2>Does Menopause Slow Metabolism? The Truth About Fat Loss</h2>Many women believe that menopause causes the metabolism to dramatically slow down, making weight loss impossible. This isn't entirely true.The actual metabolic slowdown is modest: resting energy expenditure (REE) declines by 50–70 kcal per day per decade (Toth et al., 1995). The real challenge is muscle loss—which is entirely preventable with the right training and nutrition.<h2>How Much Muscle and Strength Do You Lose in Menopause? </h2>Without resistance training:Women lose 3–8% of muscle mass per decade after 30 (Janssen et al., 2000). Strength declines at a rate of 1.5% per year after 50 (Hunter et al., 2004). Up to 50% of muscle mass can be lost by 80, contributing to lower metabolic rates and higher body fat percentages (Lannuzzi-Sucich et al., 2002). Muscle is metabolically active tissue—losing it makes fat loss significantly harder. But strength training offsets this decline completely (Westcott, 2012).<h2>The Power of Resistance Training: Your Metabolism’s Best Friend</h2>Lifting weights is non-negotiable. It is the most effective way to:Maintain muscle mass and prevent age-related sarcopenia. Increase resting metabolic rate (RMR)—for every 2.2kg of muscle gained, metabolism increases by ~30 kcal/day (Speakman &amp; Westerterp, 2010). Improve insulin sensitivity, reducing fat storage around the midsection (Cavalcante et al., 2018). <h2>How to Train for Fat Loss in Menopause</h2><h3>Strength Training (3x per week):</h3>Compound movements: Squats, deadlifts, presses, rows, lunges. 3–4 sets of 6–12 reps, focusing on progressive overload. Include explosive movements (e.g., kettlebell swings, medicine ball slams) to counteract loss of fast-twitch muscle fibers. Cardio (2–3x per week, optional):Low-intensity steady-state (LISS): Walking, cycling, swimming (~30–45 min). High-intensity interval training (HIIT): Short bursts of effort (20–30 sec) followed by rest (60–90 sec), shown to reduce visceral fat significantly in postmenopausal women (Irving et al., 2008). &nbsp; Protein: The Most Important Macronutrient for Menopausal Women Postmenopausal women need more protein, not less.Optimal intake: 1.6–2.2g per kg of body weight per day (Phillips et al., 2016). Distribute protein evenly across 3–4 meals to maximize muscle protein synthesis. Prioritize high-quality protein sources: Lean meats, fish, eggs, dairy, tofu, and protein powders.<h2>How to Manage Hunger and Cravings</h2>Hormonal changes can increase ghrelin ("hunger hormone") and decrease leptin ("fullness hormone"), leading to greater appetite (Doumas et al., 2012).How to combat this:Increase protein intake → 30–40% of daily calories from protein significantly reduces hunger (Paddon-Jones &amp; Rasmussen, 2009). Prioritize fiber-rich foods → 25–30g of fiber per day improves satiety (Slavin, 2005). Stay hydrated → Even mild dehydration (1–2%) increases hunger (Jequier &amp; Constant, 2010). Manage stress and cortisol levels → Chronically elevated cortisol is linked to increased visceral fat (Adam &amp; Epel, 2007). <h2>Sleep and Stress: The Overlooked Fat Loss Factors</h2>Poor sleep (&lt;6 hours per night) increases ghrelin and decreases leptin, leading to overeating (Spiegel et al., 2004). Chronic stress elevates cortisol, which promotes fat storage in the abdominal area (Kyrou &amp; Tsigos, 2009). Fix it:Aim for 7–9 hours of sleep per night. Follow a consistent bedtime routine (no screens, dark room, cool temperature). Incorporate relaxation techniques (breathing exercises, yoga, or meditation).<h2>Reframing Your Mindset for Long-Term Success</h2>Menopause is not a barrier to weight loss—it just requires a smarter approach. Instead of focusing on what used to work, shift the mindset to what works now.<h3>Best Progress Markers</h3>&nbsp;- Strength gains (weight lifted in key exercises). &nbsp;- Body measurements (waist, hips, thighs). &nbsp;- Energy levels and sleep quality. &nbsp;- Clothing fit and confidence.<h2>Conclusion: The Menopausal Fat Loss Blueprint</h2>Train with weights 3x per week to maintain muscle and metabolism. Increase protein intake to 1.6–2.2g/kg BW for muscle preservation. Optimize sleep and manage stress to regulate hormones and appetite. Track progress beyond the scale—measure strength, energy, and how clothes fit. Menopause does not make fat loss impossible—it just requires a science-backed approach.<h3>Training &amp; Nutrition Plan for Cutting with Menopause</h3> Strength Training Plan (3x per week, Full-Body Focused)📌 Goal: Preserve muscle, boost metabolism, and prevent age-related strength loss. 📌 Reps &amp; Sets: 3–4 sets of 6–12 reps per exercise, progressive overload.Workout ASquats (Goblet or Barbell) – 3x8 Push-ups (or Bench Press) – 3x10 Bent-over Dumbbell Rows – 3x12 Glute Bridges – 3x15 Seated Shoulder Press – 3x12 Core (Plank 3x30s) Workout BDeadlifts (Dumbbell or Barbell) – 3x8 Dumbbell Chest Press – 3x10 Lat Pulldown (or Assisted Pull-Ups) – 3x12 Step-Ups – 3x10 per leg Bicep Curls + Tricep Extensions – 3x12 Core (Russian Twists 3x20)Workout CBulgarian Split Squats – 3x8 per leg Dumbbell Rows – 3x12 Romanian Deadlifts – 3x10 Overhead Dumbbell Press – 3x12 Lying Leg Raises – 3x15 Core (Bicycle Crunches 3x20) 💡 Adjust based on fitness level: Start with lighter weights and increase weekly.Cardio Plan (2–3x per week, Optional) LISS (Walking, Swimming, Cycling) – 30–45 min HIIT (20s sprint, 60s rest) – 6–8 rounds &nbsp; Nutrition Plan for Fat Loss in Menopause 📌 Protein Goal: 1.6–2.2g/kg body weight per day 📌 Calorie Deficit: Start with 15% below maintenance 📌 Meal Frequency: 3–4 protein-rich meals<h3>Example Meal Plan</h3> 🍳 Breakfast (Protein + Fiber)3 eggs, spinach, and mushrooms + wholegrain toast OR Greek yogurt with flaxseeds, walnuts, and berries 🥗 Lunch (Protein + Healthy Fats)Grilled salmon + quinoa + roasted veggies OR Chicken salad with avocado and olive oil dressing 🍗 Dinner (Protein + Complex Carbs)Lean beef stir-fry with brown rice OR Tofu with roasted sweet potato and broccoli 🥑 Snacks (High Protein, Low Sugar)Cottage cheese + almonds Protein shake + banana 🚰 Hydration: Aim for 2–3L of water daily<h2>References</h2>Adam, T.C. and Epel, E.S., 2007. Stress, eating and the reward system. Physiology &amp; Behavior, 91(4), pp.449-458.Burger, H.G., Hale, G.E., Robertson, D.M. and Dennerstein, L., 2007. A review of hormonal changes during the menopausal transition: focus on findings from the Melbourne Women’s Midlife Health Project. Human Reproduction Update, 13(6), pp.559-565.Cavalcante, P.A.M., Gregnani, M.F., Henrique, J.S., Ornellas, F.H. and Araújo, R.C., 2018. Aerobic but not resistance exercise can induce inflammatory activation in obese individuals. Medicine and Science in Sports and Exercise, 50(9), pp.1832-1840.Davison, S.L., Bell, R., Donath, S., Montalto, J.G. and Davis, S.R., 2005. Androgen levels in adult females: changes with age, menopause, and oophorectomy. Journal of Clinical Endocrinology &amp; Metabolism, 90(7), pp.3847-3853.Doumas, M., Bougioukas, G., Alexopoulos, N., Papadopoulos, D., Hatzitolios, A. and Pantelidis, D., 2012. Ghrelin and leptin levels in postmenopausal women: relationship with cardiovascular risk factors. European Journal of Endocrinology, 166(5), pp.877-883.Gambacciani, M., Ciaponi, M., Cappagli, B., Piaggesi, L., Genazzani, A.R. and De Simone, L., 2006. Effects of testosterone therapy on bone metabolism in postmenopausal women with testosterone deficiency. Maturitas, 54(1), pp.51-57.Hunter, G.R., McCarthy, J.P. and Bamman, M.M., 2004. Effects of resistance training on older adults. Sports Medicine, 34(5), pp.329-348.Iannuzzi-Sucich, M., Prestwood, K.M. and Kenny, A.M., 2002. Prevalence of sarcopenia and predictors of skeletal muscle mass in healthy, older men and women. Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 57(12), pp.M772-M777.Irving, B.A., Davis, C.K., Brock, D.W., Weltman, J.Y., Swift, D., Barrett, E.J., Gaesser, G.A. and Weltman, A., 2008. Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine and Science in Sports and Exercise, 40(11), pp.1863-1872.Janssen, I., Heymsfield, S.B., Wang, Z.M. and Ross, R., 2000. Skeletal muscle mass and distribution in 468 men and women aged 18–88 years. Journal of Applied Physiology, 89(1), pp.81-88.Jequier, E. and Constant, F., 2010. Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), pp.115-123.Kyrou, I. and Tsigos, C., 2009. Stress hormones: physiological stress and regulation of metabolism. Current Opinion in Pharmacology, 9(6), pp.787-793.Paddon-Jones, D. and Rasmussen, B.B., 2009. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition &amp; Metabolic Care, 12(1), pp.86-90.Phillips, S.M., Chevalier, S. and Leidy, H.J., 2016. Protein "requirements" beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), pp.565-572.Poehlman, E.T. and Toth, M.J., 1995. Mathematical estimation of energy expenditure during menopause. The American Journal of Clinical Nutrition, 61(5), pp.952-958.Santoro, N., Epperson, C.N. and Mathews, S.B., 2016. Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), pp.497-515.Slavin, J.L., 2005. Dietary fiber and body weight. Nutrition, 21(3), pp.411-418.Speakman, J.R. and Westerterp, K.R., 2010. Associations between energy demands, physical activity, and body composition in adults. Nutrition Reviews, 68(3), pp.148-154.Spiegel, K., Tasali, E., Penev, P. and Van Cauter, E., 2004. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), pp.846-850.Westcott, W.L., 2012. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), pp.209-216.

How to Cut with Menopause: The Ultimate Guide

Young woman looking at herself in mirror in bathroom at home

Introduction Emma stood in front of her mirror, scrutinizing every inch of her reflection. Her eyes zoomed in on her “problem areas”—a stomach she wished were flatter, thighs she thought were too wide, and a face that didn’t quite fit the version she’d seen on social media. She sighed, pulled her sweater down a little further, and walked away, carrying those negative thoughts with her throughout the day.Sound familiar? For many, the struggle isn’t just with what we see in the mirror; it’s with what we feel about ourselves. The good news? How we feel about ourselves can change—and that’s far more empowering than any quick fix.&nbsp; Why We Struggle With Mirrors Research shows that dissatisfaction with our reflection is less about how we look and more about how we think and feel. Here are the common reasons why mirrors can feel like the enemy:Hyper-Focusing on FlawsHumans are wired to notice imperfections—a trait that likely helped our ancestors survive by identifying threats. Unfortunately, this tendency can backfire when we turn it inward, fixating on perceived flaws (Fredrickson &amp; Roberts, 1997). Comparison CultureSocial media has amplified comparisons to impossible standards. Sixty years ago, your perception of others was based on real-life interactions. Today, it’s curated snapshots of people’s highlights. This constant exposure skews our self-image and makes us feel inadequate (Fardouly &amp; Vartanian, 2016). Past Experiences and BeliefsNegative comments from others or harsh self-talk can reinforce beliefs that we aren’t good enough. Over time, these thoughts become automatic, shaping how we see ourselves every day (Neff, 2003). &nbsp; Challenging the Myths About Confidence and Appearance Let’s dismantle some common myths that might be fueling your struggles:You Need a Perfect Body to Feel ConfidentConfidence comes from within, not from reaching a certain size or look. Studies show that self-compassion and acceptance are stronger predictors of body satisfaction than appearance itself (Neff, 2003). Your Looks Define Your WorthAsk yourself: What do people value most about you? It’s probably not your hair, abs, or cheekbones. It’s your energy, kindness, and how you make them feel. Comparison Helps You ImproveWhile some comparison can motivate, constant exposure to unrealistic standards leads to feelings of inadequacy, not growth (Fardouly &amp; Vartanian, 2016). &nbsp; Mindset Shifts to Feel Good in the Mirror Focus on Traits Beyond AppearanceThe next time you look in the mirror, challenge yourself to notice something you like that isn’t about how you look. It could be your determination, your sense of humor, or the way you show up for others. Spend Less Time in the MirrorIf you’re constantly scrutinizing your appearance, give yourself permission to step away. Checking your reflection less often can help break the cycle of hyper-fixation. Find a Purpose Bigger Than YourselfWhen we’re too focused on ourselves, the mirror becomes a magnifying glass for insecurities. Shift your focus outward by engaging in activities that make you feel connected to something greater—whether it’s helping others, pursuing a passion, or supporting your community. &nbsp; The Role of Physical Change While mindset shifts are essential, taking steps to improve your physical health can also help boost confidence:Set Achievable Goals: Strength training, improving posture, or simply moving more can have a positive ripple effect on how you see yourself. Celebrate Small Wins: Lifting heavier weights, running a bit farther, or eating more balanced meals are tangible reminders that you’re improving. Enjoy the Journey: Physical progress often leads to mental shifts, making it easier to see yourself in a positive light. &nbsp; The Social Media Effect Social media has made the world bigger than it’s ever been—and not necessarily for the better. Sixty years ago, your social circle was limited to those you saw in person. Today, the main perception of you might come from photos and videos online.This creates two problems:You’re Comparing Your Entire Life to Their HighlightsWhat you see online is curated, filtered, and rarely reflective of reality. You Feel Like You’re Always On DisplayThe pressure to present yourself a certain way can make looking in the mirror feel like preparing for an audience. Actionable Tip: Curate your social media feed. Unfollow accounts that make you feel inadequate and follow those that inspire, educate, or genuinely make you happy.&nbsp; Actionable Advice Limit Mirror TimeDecide on specific times to check your reflection—like when getting ready in the morning—and stick to them. Practice GratitudeEach day, write down three things you’re grateful for that have nothing to do with appearance. Set Physical GoalsFocus on what your body can do rather than how it looks. Strength, endurance, or flexibility goals can shift your mindset from aesthetics to capability. Reframe Negative ThoughtsWhen you catch yourself criticizing your reflection, pause and ask, “Would I say this to a friend?” Then replace the thought with a kinder, more supportive one. &nbsp; A New Reflection Let’s go back to Emma. After months of shifting her mindset, curating her social media, and setting small physical goals, she’s in front of the mirror again. But this time, she doesn’t just see the flaws she once hyper-focused on. She sees someone who’s strong, who shows up for herself, and who is worthy—not because of how she looks, but because of who she is.&nbsp; Conclusion Feeling good in the mirror starts with changing your mind, not your body. By focusing less on appearances, challenging harmful beliefs, and setting meaningful goals, you can transform how you see yourself—inside and out.And remember, the people who matter most don’t care about your reflection; they care about the energy, kindness, and laughter you bring to their lives.&nbsp; References Fredrickson, B.L. and Roberts, T.A. (1997) 'Objectification theory: Toward understanding women's lived experiences and mental health risks', Psychology of Women Quarterly, 21(2), pp. 173–206.Fardouly, J. and Vartanian, L.R. (2016) 'Social media and body image concerns: Current research and future directions', Current Opinion in Psychology, 9, pp. 1–5.Neff, K.D. (2003) 'Self-compassion: An alternative conceptualization of a healthy attitude toward oneself', Self and Identity, 2(2), pp. 85–101.

How to Feel Good Looking in the Mirror: A Mindset Shift That Changes Everything

If you’re a skinny woman, tired of feeling like you’ve tried everything but still struggling to build muscle, trust me — you’re not alone.Every time you search “how to gain muscle as a skinny girl” or “how to build muscle if you’re naturally thin”, you probably get the same recycled advice: Eat more, lift weights, sleep well.But let’s be real — if it were that simple, you wouldn’t be reading this.So let’s cut through the fluff. You want to go from skinny to strong, from feeling like you disappear in your clothes to genuinely feeling powerful, athletic, and confident in your body.Here’s how you actually do it.<h3>First Things First: You Are Not Broken</h3>This is important.Being a skinny woman isn’t a curse, and it doesn’t mean you “can’t” build muscle. It just means you’re going to have to train with more precision and patience than most. You might have a naturally fast metabolism, or maybe you’ve just been under-eating and over-stressing your body for too long. Either way, you’re not stuck.You’re just under-fuelled and under-loaded. And we’re about to fix that.<h3>Step 1: Eat Like It’s Your Job (Because It Kind Of Is)</h3>The biggest mistake I see with skinny women trying to build muscle? Under-eating.Here’s the harsh truth: If you’re not in a calorie surplus, you are not going to grow. Period.No matter how perfect your gym sessions are, if you aren’t feeding your body enough fuel, your muscles will not have the raw materials to build.Track your calories. Yes, really. Guesswork doesn’t work. Aim for at least 1.8g of protein per kg of body weight. Protein is non-negotiable. Don’t be scared of carbs and fats. Carbs = energy for lifting heavier. Fats = hormonal health. Both are your friends. For example, if you’re 55kg, you should be aiming for at least 100g of protein per day, if not more. And yes, you need to eat even on rest days. Muscle is built between workouts, not just in the gym.<h3>Step 2: Stop the Endless Cardio (You’re Not Training for a Marathon)</h3>If you’re doing hours of cardio thinking it’s going to “tone” you — stop.When you’re a skinny woman trying to gain muscle, cardio is a tool, not the main event. Too much cardio drains your energy reserves and makes it harder to gain weight and muscle.Focus instead on resistance training — lifting weights and progressively overloading your muscles.Think big, compound movements that recruit the most muscle groups:Squats Deadlifts Hip thrusts (especially great for glutes) Pull-ups Rows Overhead pressesYou want to train like an athlete, not just “work out.” This is where I make a big difference for my clients — my background in professional sport (American football and Bobsleigh) means I know exactly how to build a toned athletic physique, no matter your starting point.<h3>Step 3: Lift Heavy (And Stop Worrying About “Bulking Up”) </h3>Let’s kill this myth once and for all.You will not wake up bulky overnight.Building muscle is a slow, controlled process. It takes months, even years, of consistent effort. What you will notice first is: ✅ Curves in the right places ✅ A stronger, more confident posture ✅ A tighter, firmer physiqueIf you’re a skinny lady looking for glute growth, shoulder definition, or a toned waistline, heavy lifting is your golden ticket.And if you don’t know where to start? That’s where coaching comes in. I make sure every lift, every rep, and every set is for you — your weak points, your body, your goal of going from skinny to strong.<h3>Step 4: Recovery Is Non-Negotiable</h3>Skinny women trying to build muscle often underestimate the power of recovery.Sleep at least 7–8 hours per night. Growth hormone production happens while you sleep which is what triggers muscle gain and tones your physique. Manage stress. High stress = poor recovery = slower gains. Rest days are part of the plan. Muscle is built when you rest, not when you train. You don’t need to thrash yourself every day. What you need is a smart, progressive, well-managed plan that allows your body to actually adapt and grow.<h3>Step 5: Patience and Consistency Win Every Time</h3>This journey takes time. Building muscle for skinny women isn’t an overnight transformation — but when you trust the process, the results are worth it.If you commit to fuelling properly, lifting progressively, and letting your body recover, you will see changes.And when you do? It feels different. It feels earned. It feels powerful.You won’t just be stronger in the gym — you’ll be stronger in life.<h3>Why Work With Me?</h3>Listen — you can keep guessing, or you can work with someone who’s taken people from skinny and frustrated to strong and athletic, time and time again.What separates my approach is: 🔥 Identifying your weak points and building them up with targeted exercises. 🔥 Constraint-based coaching that helps you learn and feel your lifts, not just copy movements. 🔥 A clear plan for strength and body transformation backed by experience at the highest level of sport. 🔥 A complete service, not just sessions — training, lifestyle, mindset, recovery. All covered.This isn’t about chasing quick fixes. It’s about building you up from the ground, properly.So if you’re a skinny woman wondering how to gain muscle the right way — not just guess your way through it — then let’s get to work.Message me today, and let’s finally build the body you’ve been working for.

How to Gain Muscle If You're a Skinny Lady: The No-Nonsense Guide

Running is one of the most popular forms of exercise, often seen as the gateway to fitness. With no equipment required, many people assume it’s an easy and effective way to achieve their fitness goals. Programs like Couch to 5K and personal challenges to complete a marathon or half-marathon reinforce the idea that running is a universal solution for health and fitness.But is running truly the best option for most people? Despite its accessibility, running may not be the smartest choice for achieving common fitness goals like weight loss, strength building, or improving athleticism. Instead, it often leads to high injury rates, limited results, and unnecessary frustration. This blog explores why running is overrated, offers insights into its shortcomings, and provides smarter alternatives—including Olympic weightlifting—for achieving specific fitness goals.<h3>Why Running Might Be Overrated</h3>1. High Risk of Injury Running is notorious for its injury rate, particularly among recreational runners. Studies show that injury rates for running are as high as 20-79%, with knee, foot, and lower leg issues being the most common (van Gent et al., 2007). Comparatively:Cycling has an injury risk of 5-15%, and these are often trauma-related rather than overuse (Clarsen et al., 2014).Swimming carries one of the lowest injury risks, with rates of only 2-5% due to its low-impact nature (Barker et al., 2014).Weightlifting, including Olympic lifts, has an injury risk of 2-4 injuries per 1,000 hours of training, largely due to improper technique rather than the activity itself (Keogh &amp; Winwood, 2017).For beginners or individuals prone to joint problems, running is one of the most injury-prone exercises and should be approached cautiously.2. Running Doesn’t Guarantee Weight Loss A common reason people start running is to shed pounds. While running burns calories, it may not be the most effective method for weight loss for two main reasons:Calorie Overestimation: Many overestimate how much running burns and compensate by eating more, negating the calorie deficit. Muscle Preservation: Running doesn’t significantly build or preserve muscle, leading to a reduction in metabolism over time. Strength-based activities like Olympic weightlifting help retain muscle mass, essential for sustained fat loss (Schoenfeld et al., 2011).For lasting weight loss, combining strength training and a well-rounded diet is far superior to relying on running alone.3. Limited Muscle Engagement Running is a repetitive lower-body activity, focusing on the quads, calves, and hamstrings while neglecting upper-body strength, core stability, and flexibility. Olympic weightlifting and swimming engage multiple muscle groups, creating a more functional and balanced physique (McCall et al., 2010).4. Repetitive Strain The repetitive nature of running amplifies biomechanical weaknesses, making overuse injuries almost inevitable without proper training and recovery strategies. Diversifying exercises minimizes this risk and develops a more robust body. <table style="border-collapse: collapse; width: 100%;" border="1" data-mce-style="border-collapse: collapse; width: 100%;"><tbody><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;"><h3>Goal</h3></td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;"><h3>Why Running Falls Short</h3></td><td style="width: 33.335%;" data-mce-style="width: 33.335%;"><h3>Better Solution</h3></td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Weight Loss</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running burns calories but may not preserve muscle or boost long term metabolism</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Strength Training + HIIT: Builds muscle, boosts metabolism and burns calories during and post-workout.&nbsp;Olympic weightlifting is highly effective for fat loss due to it's explosive, high intensity nature. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Cardiovascular Health</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">High Impact and unsuitable for those with joint issues</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Swimming:&nbsp;A low impact, full body cardio workout.&nbsp;Olympic weightlifting,&nbsp;when performed with intensity, improves cardiovascular endurance as well. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Muscle Building</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running doesn't engage many muscles or stimulate growth.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Resistance training:&nbsp;Focussed strength exercises or olympic weightlifting which builds power, functional strength and muscular coordination. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Joint Health</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running can worsen joint pain or exacerbate injuries.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Cycling:&nbsp;A joint friendly alternative.&nbsp;Olympic weightlifting&nbsp;improves joint stability through controlled functional movements. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Injury Recovery</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running poses risks to due to repetitive strain</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Yoga or pilates:&nbsp; Gentle exercises that enhance flexibiltiy and core strength.&nbsp;Swimming&nbsp;is also excellent for low-impact recovery. </td></tr><tr><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Improving athleticism</td><td style="width: 33.3325%;" data-mce-style="width: 33.3325%;">Running neglects agility, power and explosiveness.</td><td style="width: 33.335%;" data-mce-style="width: 33.335%;">Olympic weightlifting: Develops power, balance, coordination and overall athletic performance better than running. Functional training can complement this. </td></tr></tbody></table><h3>Why Olympic Weightlifting Deserves a Spot</h3>Olympic weightlifting—including the snatch and clean &amp; jerk—requires explosive power, precision, and coordination. These movements offer a host of benefits for various fitness goals:Full-Body Engagement: Every lift targets multiple muscle groups simultaneously. Power and Explosiveness: Builds athletic traits that running can’t deliver. Metabolic Boost: The intensity of Olympic lifting keeps your metabolism elevated long after the session ends. Joint Stability: Properly executed lifts strengthen the tendons and ligaments around the joints, reducing injury risk.<h3>Alternatives to Running</h3>1. Swimming Swimming provides a low-impact, full-body workout that strengthens the cardiovascular system and tones muscles. It’s an excellent choice for those with joint issues or recovering from injuries (Barker et al., 2014).2. Strength Training From free weights to machines, strength training is the foundation for building muscle, improving metabolism, and increasing bone density (Westcott, 2012).3. Olympic Weightlifting These dynamic, explosive movements enhance power, strength, and coordination, making them ideal for athletic performance and functional fitness. They also burn significant calories due to their intensity and complexity.4. High-Intensity Interval Training (HIIT) HIIT offers short bursts of intense effort interspersed with recovery, maximizing calorie burn and aerobic fitness in a fraction of the time required for running (Gibala et al., 2006).5. Cycling A joint-friendly cardiovascular workout that can be scaled for intensity and endurance.<h3>The Case for Running</h3>Despite its drawbacks, running remains an accessible and convenient way to stay active. It’s particularly effective for improving cardiovascular endurance and mental toughness, and many runners report mood improvements thanks to the release of endorphins (Reynolds et al., 2016). However, for most goals, running is best used as a supplementary activity rather than a primary form of exercise.<h3>Conclusion</h3>Running may be popular, but it’s far from the most effective or versatile form of exercise. If your fitness goals include weight loss, strength building, or improved athleticism, activities like Olympic weightlifting, swimming, and strength training offer far superior benefits. By tailoring your exercise routine to your specific goals, you can maximize results while minimizing the risks associated with high-impact, repetitive activities like running. Before committing to your next jog, consider whether smarter, more targeted exercises might better serve your aspirations.<h3>Need help?</h3>If you &nbsp;would like some help, visit our contact page, we are based in the coventry area for in-person sessions or able to provide online coaching and guidance.<h3><a data-mce-href="http://www.risewithmarcus.com/contact" href="http://www.risewithmarcus.com/contact">[CLICK HERE]</a></h3><h3> References</h3>Barker, A. L., Talevski, J., Bohensky, M. A., Brand, C. A., &amp; Hunter, P. (2014). Exercise programs for people with arthritis. Arthritis Care &amp; Research, 66(12), 1721-1731.Clarsen, B., Myklebust, G., &amp; Bahr, R. (2014). Development and validation of a new method for the registration of overuse injuries in sports injury epidemiology: The Oslo Sports Trauma Research Center (OSTRC) Overuse Injury Questionnaire. British Journal of Sports Medicine, 47(8), 495-502.Gibala, M. J., Little, J. P., van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A., Raha, S., &amp; Tarnopolsky, M. A. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. Journal of Physiology, 575(3), 901-911.Keogh, J. W., &amp; Winwood, P. W. (2017). The epidemiology of injuries across the weight-training sports. Sports Medicine, 47(3), 479-501.McCall, G. E., Byrnes, W. C., Dickinson, A., Pattany, P. M., &amp; Fleck, S. J. (2010). Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training. Journal of Applied Physiology, 81(5), 2004-2012.Reynolds, G., Lin, X., &amp; Wright, H. (2016). The effect of exercise on mood and mental health. Journal of Affective Disorders, 200, 51-56.Schoenfeld, B. J., Aragon, A. A., &amp; Krieger, J. W. (2011). The effect of meal frequency on body composition during weight loss: A systematic review. Nutrition Reviews, 73(2), 69-82.van Gent, R. N., Siem, D., van Middelkoop, M., van Os, T. A., Bierma-Zeinstra, S. M., &amp; Koes, B. W. (2007). Incidence and determinants of lower extremity running injuries in long-distance runners: A systematic review. British Journal of Sports Medicine, 41(8), 469-480.Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.

Running is a waste of time.

(And Why Rise with Marcus is the Best Choice in Coventry) 👀When people start looking for a personal trainer, the first thing they usually ask is: “How much does it cost?” But the real question is, “What am I actually getting for my money?”In the UK, personal training prices vary massively. You could pay anywhere from £15 to £85 per session, with the average sitting around £36 per hour. But a training session on its own doesn’t mean much.What actually matters is what happens between those sessions—how well your training is structured, how it fits into your lifestyle, and whether you're actually progressing. A good coach doesn’t just turn up, count reps, and leave. A good coach is an investment—in your body, your confidence, and your long-term results.If you’re in Coventry, that’s exactly why Rise with Marcus is the best choice.<h2>What Affects the Cost of Personal Training?</h2>1. Experience &amp; ExpertiseSome trainers have a certificate and a few months of gym floor experience. That’s not enough. I’ve spent over a decade training and competing as a two-sport professional athlete in American football and bobsleigh, applying elite-level strength, conditioning, and movement principles to body transformation. The people I train don’t just get workouts—they get a system designed for long-term progress, strength, and injury prevention. 2. The Difference Between a “Session” and a Coaching System Many trainers just sell sessions—an hour of their time, and then you're on your own. At Rise with Marcus, you get a complete coaching system. Every session fits into a bigger picture of structured progression. This includes: ✅ Full training plans that develop strength, athleticism, and body composition. ✅ Nutrition strategies tailored to your goals—whether that’s fat loss, muscle gain, or performance. ✅ Ongoing support and coaching—adjustments, accountability, and solutions to roadblocks. ✅ Injury management &amp; movement optimization to keep you progressing safely. A session is just the tip of the iceberg. Real coaching is about everything outside of those sessions too.3. How Your Training is Structured for Maximum ResultsThe key to transforming your body isn’t just working hard—it’s working smart. I apply athletic performance principles to general fitness, meaning:You train for strength, movement quality, and athleticism, not just aesthetics. You build a foundation of fitness that translates to real-world strength and resilience. You avoid the common mistakes that slow progress and cause injuries. Most trainers just make you tired. I make you better.<h2>So, How Much Should You Pay for Personal Training?</h2>The price of personal training is only expensive if you’re not getting results. If you’re not improving, even £20 per session is too much. But if you’re building strength, gaining confidence, and transforming your body, then quality coaching is an investment, not a cost.At Rise with Marcus, you’re getting: ✅ A structured coaching system, not just random workouts. ✅ Decades of experience applied to your individual goals. ✅ A methodical approach to strength, movement, and injury prevention. ✅ Support beyond the gym—nutrition, programming, and accountability.Yes, personal training at this level is an investment, but the results speak for themselves. The difference between spinning your wheels for years and actually progressing comes down to who you choose to guide you.<h2>Why Rise with Marcus? (The Best Choice in Coventry)</h2>There are plenty of trainers in Coventry. But if you want a complete system for body transformation, athletic strength, and long-term progress, there’s only one choice.This isn’t just about sessions—it’s about real coaching. It’s not just about getting in shape—it’s about staying strong, moving well, and building resilience for life. I bring experience from two professional sports, applying elite-level principles to everyday training. The question isn’t “How much does it cost?” It’s “What are you getting for your money?”And at Rise with Marcus, you’re getting the best coaching available in Coventry.Want to get started? Message me, and let’s get to work.

How Much Does It Cost to Hire a Personal Trainer in the UK?

Unrecognizable young woman eating delicious donut.

Cravings can feel like an unstoppable force, derailing even the best-planned diets. Whether it’s the sudden urge for something sweet, salty, or just anything in sight, cravings aren’t just about willpower—they’re physiological, psychological, and environmental. Understanding why they happen and how to manage them effectively is key to long-term success.This blog will break down what cravings really are, why they happen, and most importantly, how to handle them without feeling miserable or constantly battling yourself.<h2>Why Do We Get Cravings?</h2>Cravings aren’t random. They’re caused by a mix of hormonal shifts, habits, emotions, and environment. Here’s what’s really going on:<h3>1. Blood Sugar Fluctuations</h3>When blood sugar drops, your body craves quick energy—usually in the form of high-sugar, high-fat foods (Hall et al., 2019). This is why skipping meals or eating a carb-heavy diet without enough protein and fats can make cravings worse.<h3>2. Dopamine and Reward Response</h3>Certain foods trigger a dopamine release, activating the brain’s reward system (Volkow et al., 2011). Highly processed foods, especially those high in sugar and fat, create an addictive response, making you want them even more.<h3>3. Habit and Conditioning</h3>If you always eat chocolate at night or grab a snack when stressed, your brain learns the pattern. Over time, cravings become less about hunger and more about routine (Schultz, 2016).<h3>4. Hormonal Influence </h3>Leptin &amp; Ghrelin: Leptin controls hunger, while ghrelin stimulates it. Poor sleep disrupts these hormones, making you hungrier and increasing cravings (Spiegel et al., 2004). Cortisol &amp; Stress: High stress leads to increased cravings for high-calorie foods (Epel et al., 2001). <h3>5. Nutrient Deficiencies </h3>Sometimes, cravings indicate a lack of essential nutrients. A craving for chocolate? It could be a magnesium deficiency. Constantly want salty food? You might need more sodium or hydration (Rodríguez‐Moran &amp; Guerrero‐Romero, 2001).<h2>How to Control Cravings Without Feeling Deprived </h2>Cravings don’t have to control you. Here’s how to handle them effectively:<h3>1. Balance Your Meals to Prevent Cravings Before They Start </h3>Protein is your best friend: It stabilizes blood sugar and keeps you fuller longer (Leidy et al., 2015). Aim for 1.6–2.2g of protein per kg of body weight. Healthy fats slow digestion and reduce cravings. Include sources like avocado, nuts, and olive oil (Kirkpatrick et al., 2019). High-fiber carbs keep energy steady (whole grains, fruits, veggies). Avoid ultra-processed carbs that spike and crash blood sugar. <h3>2. Identify Your Triggers </h3>If you crave sugar at night, is it hunger or habit? If stress makes you snack, can you manage stress differently? (breathing exercises, movement, journaling). If boredom leads to snacking, can you distract yourself with an activity? <h3>3. Use the “Pause &amp; Plan” Method </h3>When a craving hits:Pause—Wait 5-10 minutes before acting on it. Ask yourself: Am I actually hungry? Bored? Stressed? Plan a response—If you’re hungry, eat a balanced snack. If you just want a taste, have a small portion mindfully. <h3>4. Hydration &amp; Sleep: The Craving Killers </h3>Drink water first—Thirst is often confused for hunger (Jequier &amp; Constant, 2010). Get 7-9 hours of sleep—Poor sleep increases ghrelin and cravings (Spiegel et al., 2004). <h3>5. Don’t Ban Foods—Strategically Include Them </h3>Strictly avoiding certain foods makes cravings worse. Instead:Use the 80/20 rule: 80% whole, nutrient-dense foods, 20% flexibility. Plan indulgences: If you love chocolate, schedule it so it doesn’t feel off-limits. Use volume eating: A small piece of chocolate + high-fiber fruit = satisfaction without a binge. <h3>6. Keep Craving-Friendly Alternatives On Hand </h3>Craving chips? Try popcorn with sea salt. Want sweets? Greek yogurt + berries + cinnamon. Chocolate cravings? Dark chocolate (70%+ cacao) in moderation. &nbsp; What If You Do Give In? Cravings aren’t failures. One meal won’t ruin progress, just like one workout won’t make you fit. If you overeat:Don’t guilt-trip yourself—This fuels an unhealthy cycle. Get back to normal eating immediately—Don’t try to “compensate” with extreme restriction. Learn from it—What triggered it? How can you handle it differently next time?<h2>Final Thoughts: Master Cravings, Don’t Let Them Master You </h2>Cravings are normal. But with the right nutrition, strategies, and mindset, you can control them instead of feeling controlled. Remember:✔ Balance your meals to prevent cravings ✔ Identify and manage your triggers ✔ Allow occasional treats without guilt ✔ Prioritize sleep and hydration ✔ Have better alternatives readyWhen you shift from fighting cravings to understanding and managing them, they lose their power. And when you learn to navigate them, your results finally become sustainable.<h2>References</h2>Epel, E. S., Lapidus, R., McEwen, B., &amp; Brownell, K. D. (2001). Stress may add bite to appetite in women. Psychosomatic Medicine, 63(5), 698-706. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T. M., Chen, K. Y., ... &amp; Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77. Jequier, E., &amp; Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. Kirkpatrick, C. F., Bolick, J. P., Kris-Etherton, P. M., Sikand, G., Aspry, K. E., Soffer, D. E., ... &amp; Skulas-Ray, A. C. (2019). Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate diets. Journal of Clinical Lipidology, 13(5), 629-640. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... &amp; Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S. Rodríguez‐Moran, M., &amp; Guerrero‐Romero, F. (2001). Low serum magnesium levels and metabolic syndrome. Acta Diabetologica, 38(2), 73-77. Schultz, W. (2016). Dopamine reward prediction error coding. Dialogues in Clinical Neuroscience, 18(1), 23-32. Spiegel, K., Tasali, E., Penev, P., &amp; Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. Volkow, N. D., Wang, G. J., Tomasi, D., &amp; Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 69(10), 950-956.

Blog

How to Cut with Menopause: The Ultimate Guide

How to Feel Good Looking in the Mirror: A Mindset Shift T...

How to Gain Muscle If You're a Skinny Lady: The No-Nonsen...

Running is a waste of time.

How Much Does It Cost to Hire a Personal Trainer in the UK?

How to Handle Cravings and Stay on Track