Strong Body Requires a Strong Mind From A St Johns Wood Personal Trainer
Good Morning
When you focus on something, it starts to shape your reality.
What makes some people stick with the gym while others give up? I think it comes down to mindset.
Most people start with similar goals, like getting stronger, improving mobility, or changing their weight. But negative self-talk can stop some from reaching those goals.
It’s important to notice these thoughts and try to see them in a new way.
It’s important to identify these thoughts and reframe them.
Intimidation is reframed to inspired.
Frustrated is reframed to challenged.
I don’t know anything becomes I want to learn.
I can’t do that becomes I can’t wait to master that!
The only person holding you back is you.
Renowned self-development author and motivational speaker Brian Tracy succinctly captures this concept, stating, “The law of concentration states that whatever you dwell upon grows. The more you think about something, the more it becomes part of your reality.”
Best of Health
Imran
Strength Training as Preventative Medicine From A St Johns Wood Personal Trainer
The weights you lift today are an investment in your future self
Many people see strength training as a way to look better, with more muscle, less fat, and a better physique. While these changes are real, focusing only on appearance overlooks how much resistance training can improve your long-term health.
Let’s look at how using barbells, dumbbells, or kettlebells can improve your health and act as a form of preventative medicine.
Before we begin, let’s define what proper strength training is. It means focusing on compound movements, using good technique, and resting between sets, all while working to gradually lift heavier weights over time. It’s not about doing endless lightweight reps without caring about form or just trying to do as much as possible in a set time. Now, let’s get started.
The Metabolic Impact
Muscle tissue uses a lot of energy, so it needs calories to maintain. When you build muscle through strength training: – Your resting metabolic rate increases (i.e. you burn more calories at rest) – Insulin sensitivity improves – Blood glucose regulation becomes more effective – Lipid profiles tend to improve, with lower triglycerides and higher HDL
These effects provide powerful protection against metabolic syndrome, which affects nearly one-third of American adults and serves as a precursor to type 2 diabetes and cardiovascular disease.
Bone Health
Osteoporosis and osteopenia are not just problems for older people. They often result from years of not putting enough stress on your bones. Strength training gives your bones the challenge they need to: – Increase bone mineral density – Improve bone architecture and strength – Stimulate production of hormones that support bone health – Maintain the muscles that protect bones during falls
Research shows that well-designed resistance training can reverse bone loss that comes with age, even in older adults. At Results Fitness, we’ve seen this happen with people in their 70s and beyond.
Neuromuscular Impact
One benefit of strength training that people often miss is how it helps your nervous system. Regular resistance exercise: – Preserves motor neurons that would otherwise die with age – Maintains neuromuscular efficiency and coordination – Improves reaction time and balance – Reduces fall risk substantially
These neural benefits explain why strength training is now considered essential for preventing frailty and maintaining independence as we age. On top of that, dynamic movements that we program into our training phases help to maintain fast twitch muscle – use it or lose it.
Mental Health
Mental health professionals are paying more attention to the psychological benefits of strength training: – Reduced symptoms of anxiety and depression – Improved body image and self-efficacy – Enhanced cognitive function – Increased stress resilience – Better sleep quality
Longevity
It’s great to see more attention given to the link between strength training and living longer. – Preservation of muscle mass (sarcopenia prevention) – Maintenance of metabolic health – Reduction in chronic inflammation
The Minimum Effective Dose
The good news is you don’t have to be a competitive powerlifter or spend hours in the gym every day to get these benefits. You can see big improvements in your health by: – 2-3 sessions per week – 30-40 minutes per session – Focusing on compound movements (think squat, deadlift, press) that work multiple muscle groups – Progressive overload appropriate to your current capacity (working to get stronger over time)
At Results Fitness, we believe strength training is for everyone. It’s a key part of a healthy lifestyle, with benefits that go far beyond how you look. It’s never too late to start, but don’t wait—working with trusted fitness professionals can help you get going.
Think of it like this: the weights you lift today are an investment in your future self. You’re building a body that not only looks strong but can actually help you stay independent throughout your life. No pill can do that!
Functional Movement Patterns Everyone Should Train From A St Johns Wood Personal Trainer
You’ve probably heard terms like functional training, functional movements, or functional patterns. But what do they actually mean?
Functional movement patterns are the natural ways your body is meant to move. Training these movements makes your workouts, daily activities, and even aging feel easier and more confident. If you get strong in these areas, you can stay independent and live well.
We focus on six main movement patterns in our training programs: • Squat • Hinge • Lunge • Push (aka press) • Pull • Carry Let’s look at each one: what it is, why it matters, and how it shows up in everyday life.
- Squat What it is: This is like sitting down and standing up with control. Your hips and knees bend together while your upper body stays upright. Where it shows up in real life: Getting on and off a toilet. Sitting in a chair. Picking up your dog or kid from the floor. In the gym: Air squats, goblet squats, front squats, back squats. Why it matters: If you lose your ability to squat, you lose your independence — period. We train it so you can keep living life on your terms. We’ve worked with people that, when they first come in, don’t even realize that they can’t stand up from a chair or bench without momentum and/or using assistance by pushing up on the chair’s arm. It becomes important to strengthen that movement.
- Hinge What it is: This movement focuses on your hips. Your upper body leans forward while your hips move back, and your knees bend just a little. Where it shows up in real life: Deadlifting groceries from the trunk. Picking up a laundry basket. Bending over without blowing out your back. In the gym: Romanian deadlifts, kettlebell swings, barbell deadlifts. Why it matters: Mastering the hinge protects your spine and builds the kind of posterior strength that makes everyday tasks feel lighter. A large percentage of people enter our gym without the ability to hinge correctly. Often, they are unable to keep their backs flat and sequence the movement correctly. In learning to do so, they protect themselves from injury.
- Lunge What it is: This is a single-leg movement. One leg leads while the other supports, helping you build stability and strength when your body isn’t balanced evenly. Where it shows up in real life: Walking up stairs. Getting up off the ground. Hiking. Chasing kids or grandkids across the yard. In the gym: Split squats, reverse lunges, forward lunges, step-ups. Why it matters: Life isn’t always balanced. Training lunges helps you build balance, coordination, and strong legs that work on their own.
- Push (or Press) What it is: This is any time you push something away from your body, like in a push-up (horizontal) or an overhead press (vertical), or in other directions. Where it shows up in real life: Putting away groceries on a high shelf. Shoving open a heavy door. Moving a couch. In the gym: Push-ups, bench press, dumbbell overhead press, landmine press.
Why it matters: Why it matters: Building upper body strength helps you stay independent. As a bonus, stronger pressing leads to better posture and healthier shoulders.is: The opposite of pushing — pulling something toward you. Again, we do this in different directions: vertical (pull-up) and horizontal (seal row). Where it shows up in real life: Opening a stuck drawer. Climbing, playing, or carrying your weight in a variety of ways. In the gym: TRX rows, dumbbell rows, chin-ups and pull-ups, lat pulldowns. Why it matters: Pulling movements build your back and grip strength, and help fix the hunching that comes from sitting and using screens too much.
- Carry What What it is: This means carrying something heavy while walking and keeping your body tall and steady. It might sound simple, but it’s very effective.re it shows up in real life: Hauling groceries or paint cans, carrying luggage, wrangling kids and strollers. In the gym: Farmer carries, suitcase carries, overhead carries. Why it matters: Carrying builds your grip, core, posture, and endurance all at the same time. Plus, it feels great to pick up something heavy and handle it with confidence.
BONUS: Bracing
What it is: Bracing is the ability to create tension (intra-abdominal pressure) through your midline — think of it like turning your core into a sturdy column. It’s not sucking in or “crunching,” or “pulling your belly button to your spine,” it’s learning how to engage your abs, obliques, diaphragm, and pelvic floor as a unit. It’s a critical skill to learn in order to protect your spine.
Where it shows up in real life: Literally everywhere. Picking up something off the ground. Standing up. Rolling over in bed. Lifting weights safely. Even breathing well requires good bracing. However, most people come to us not knowing how to brace (so we teach them!). In the gym: We teach bracing in almost every movement, especially during squats, hinges, carries, and heavy lifts. If you brace the right way, lifting will work your abs too! Exercises like dead bugs, bird dogs, planks, and breathing drills are great for learning this skill. Why it matters: Without a strong brace, your spine is vulnerable. With it, you move with power, control, and confidence. It’s the secret weapon behind every strong lift — and every strong body.
At Results Fitness, we program workouts to train these patterns. That means we aren’t married to specific exercises, but instead these patterns. For instance, if someone can’t yet perform a barbell back squat, they can regress with a goblet squat to a box. It’s still a squat. Over time, they progress to more challenging versions of the squat.
Simply put, we train what matters. These six movement patterns (plus bracing) give you the most bang for your buck — in the gym and in life. Master them and you build a strong, stable foundation. The most common feedback we receive from members at the gym is how much easier “real life” tasks become!
If you’re at home, try some of these movements safely. Do an air squat and see if you can go lower than a chair seat. Check in a mirror to see if you can hinge by moving your hips back and keeping your back flat. Try a lunge and see if your knee touches the floor.
If you struggle with any of these movements, don’t see it as a failure. It’s just your new starting point.
Speak Up: Why 1-to-1 Coaching Works Best From A ST Johns Wood Personal Trainer
Great personal training is a two-way conversation.
In a one-to-one session, your coach is fully focused on you — your movement, your form, your progress. But the best results still come when we work together and you speak up.
During your session, we’re watching your technique, tempo, posture, and how your body moves. Still, you know your body better than anyone, and your feedback helps us coach you better.
Tell us if:
- You’re unsure about an exercise or movement
- Something feels uncomfortable or painful — during the session or afterward
- You’re struggling to get into the right position
- You’re working around an injury and need adjustments
- You’re feeling low on energy, stressed, or just not at your best that day
None of this is a problem — it’s valuable information. It allows us to adapt the session so it fits you, not the other way around.
1-to-1 training isn’t about pushing through blindly. It’s about personalised coaching, clear communication, and smart adjustments that help you get results safely and confidently.
So if something feels off… If you need a modification… If you want reassurance on your form… Or if you just want extra focus on a movement…
Speak up.
That’s how great coaching works — and we’re here to support you every step of the way.
Being Strong is So Damn Cool From A St Johns Wood Personal Trainer
Being Strong is So Damn Cool
Strength is the true base for good health, confidence, and a long life.
Every January, many people focus on looks, but research shows that building strength is what really leads to health, confidence, and a longer life. The good news is, looking better comes with it—if you eat well, too.
Before you sign up for another 8-week challenge that pushes you too hard and has you eating too little, let me explain why real strength matters.
Strength Feels Good (Literally)
Lifting weights often boosts your mood and energy by releasing endorphins and helping your cells work better.
Study: Harvard researchers found that strength training reduced anxiety symptoms by up to 20–30%, which was sometimes even more effective than cardio for certain groups.
Many therapists now recommend exercise to help people manage depression.
Strength Builds Confidence
Getting stronger is linked to greater self-efficacy, which means believing you can handle tough challenges.
Study: A review in Sports Medicine found that resistance training can greatly improve confidence, self-esteem, and how capable people feel, no matter their age.
You can see it happen—when someone gets stronger, they start to carry themselves with more confidence.
Strength = Independence
Having more muscle and strength are two of the best signs that someone will live longer and stay independent.
Study: A 2018 JAMA study found that people with stronger grips had much lower chances of dying from any cause.
Another study in The Lancet found that leg strength is a strong sign of how well someone will move and stay independent as they age.
It also feels great when someone at the store offers to help you lift something heavy and you can confidently say, “I got this!”
Strength Transforms Your Physique
Building muscle is what actually gives you the definition most people hope to get from just dieting—that’s the “tone” everyone talks about.
Study: Research in the International Journal of Obesity found that people who do strength training keep more muscle and lose more fat than those who only diet, which leads to better long-term results.
Building muscle and strength can really boost your body’s ability to burn fat.
Bottom Line
If you want to feel better, move better, age better, and yes, look better, strength training is the best tool we have.
Strong is the new cool.
Best of Health
Imran
Results Fitness London
Stop Training for Events. Start Training for Life From A ST Johns Wood Personal Trainer
Health doesn’t have an end date. There’s no finish line
We see this all the time:
- Someone joins the gym to lose weight for a wedding or another big event. Once it’s over, they stop coming.
- A Client who usually struggles to show up signs up for a Race or something similar. They get consistent for a while, but after the race, they stop again.
It’s normal to want a deadline to help you stick to a plan, but the real issue isn’t consistency—it’s mindset.
In these examples, fitness becomes something you start and stop based on what’s next. But real health doesn’t have an end date. There’s no finish line.
Training for an event can give you a burst of motivation—a deadline, a goal, something to work toward. That’s great. But when the event is over, your routine often disappears too.
Motivation can come from events, but it doesn’t last. A better way is to notice what strength gives you outside the gym: confidence, capability, and energy for the life you want. Strength feels good!
At Results Fitness, we train for life—to move well, stay strong, and stay independent. The truth is, nothing beats muscle as an “anti-ageing” plan.
Muscle protects your bones, helps your metabolism, balances hormones, and keeps you moving well for years. You don’t build it just for a race. You build it so you can keep living well—whether that means playing with your grandkids, hiking on vacation, or just feeling good in your own skin.
Stop training just for the next event, wedding, or reunion. Start training for your whole life.
The best part of fitness isn’t a medal or a finish line. It’s knowing you’re capable, confident, and strong enough to live fully at any age.
The Longevity Marker Everyone Should Care About From A ST Johns Wood Personal Trainer
Muscle Research Shows Muscle Isn’t optional, it’s essential Because the relationship between muscle wasting (sarcopenia) and mortality wasn’t fully understood, researchers conducted a large meta-analysis to clarify the connection. What they found was hard to ignore and proves how important strength and muscle are for aging well.
A review of 49 prospective studies following 878,000+ people for as long as 32 years proved this:
• People with lower muscle mass had a 36% higher risk of dying from any cause.
• They were also more likely to die from heart disease, cancer, and respiratory illness.
Nearly a million lives, tracked over decades, all pointed to the same conclusion: Muscle isn’t optional, it’s absolutely essential.
Many people tend to think of muscle as a “fitness thing.” In reality, it’s a “health thing.”
Muscle is metabolically active tissue. It helps:
• Regulate blood sugar
• Maintain a healthy weight
• Reduce inflammation
• Support immune function
• Protect joints and bone density
• Maintain balance, stability, and independence
In short, muscle is your body’s built-in health insurance policy.
And strength absolutely counts, too. It’s not only the amount of muscle you have — it’s how well it works. Research consistently shows that stronger adults live longer.
The formula is simple and doable at any age (i.e., don’t tell yourself that it’s too late to start):
1. Strength train 2–3 times per week. Focus on functional movements you can progress over time. Functional movements mimic what we do in real life and make everyday tasks doable without assistance.
2. Eat enough protein. Research supports .54 to .73 grams per pound of body weight per day to support muscle repair and growth. And some studies promote 1 gram per pound of body weight. So, a 150-pound person would eat 110-150 grams per day. Not there yet? Start on the low end of the suggestion.
3. Prioritize recovery. Good sleep and stress management matter more than most people think. 4. Start today. Muscle loss accelerates with age — but strength training can slow, stop, and even reverse it.
Building muscle isn’t about training like a bodybuilder. It’s about staying healthy, capable, and independent for as long as possible.
And the research is crystal clear: More muscle = a better chance for a longer, healthier life.
Want help building a routine or dialling in your training? You know where to find us.
Best of Health
Imran
Results Fitness London
P.S. Ready to take the first step? Schedule your free, personalised assessment. It’s simple, supportive, and tailored to you.
If you’d like to discuss a FREE assessment, just reply with ‘assess’ in the subject line, and I’ll follow up with you
5 Aging Myths That Quietly Steal Your Confidence
Let’s clear something up.
A lot of what we’re told about aging sounds reasonable… but quietly does damage.
Not because it’s dramatic — but because it makes people stop trusting their bodies.
Here are a few of the most common aging myths I hear every week — and the truth behind them.
Myth #1: “Pain and stiffness are just part of getting older.”
Truth: Some change with age is normal. Ongoing pain isn’t.
Most stiffness comes from lost strength, poor movement patterns, or avoiding certain motions for too long. Those things are reversible.
Myth #2: “I should avoid strength training so I don’t get hurt.”
Truth: Avoiding strength is exactly what increases injury risk.
Strong muscles protect joints, improve balance, and help you react when life throws you off balance. The key isn’t avoiding strength — it’s doing it the right way.
Myth #3: “Walking is enough to stay healthy.”
Truth: Walking is great. It’s just incomplete.
It doesn’t build the strength, balance, or coordination you need for stairs, carrying groceries, or getting up off the floor. It’s one piece of the puzzle — not the whole picture.
Myth #4: “If something hurts, I should stop moving it.”
Truth: Rest can help in the short term. Long-term avoidance makes things worse.
The goal isn’t pushing through pain — it’s finding safe ways to keep moving so your body doesn’t lose capacity.
Myth #5: “Decline is inevitable — I just need to be careful.”
Truth: Decline happens fastest when people stop challenging their bodies appropriately.
Careful doesn’t mean fragile. It means smart, progressive, and intentional.
Here’s the big idea I want you to remember:
Aging doesn’t take your strength away.
Inactivity and fear do.
If you’ve been told to “slow down,” “be careful,” or “accept it,” just know this:
There are better options — and they start with understanding how the body actually adapts as we age.
It’s Not Aging That Slows You Down. It’s What You Stop Training From A St johns Wood Trainer
Most people don’t wake up one day and suddenly feel “old.”
It’s usually quieter than that.
You start avoiding certain movements.
You’re a little more careful on stairs.
Getting down to the floor feels optional… until it doesn’t.
And at some point, it’s easy to assume this is just what aging looks like.
But here’s the truth I see over and over again:
It’s not aging that slows people down. It’s what they stop training.
Strength, balance, and coordination don’t disappear because of birthdays.
They fade when the body stops being asked to use them.
Walking is great. Stretching helps.
But neither teaches your body how to:
- Catch itself when you trip
- Get up from the floor confidently
- Carry, reach, twist, and stabilize under real-life demands
So the body adapts by doing less.
And eventually, that feels like decline.
The good news?
That process is reversible.
When people start training the things they quietly gave up on—balance, strength, control, confidence—their body responds. Not overnight. Not magically. But steadily.
They move with less hesitation.
They trust their footing again.
They stop shrinking their lives around their body.
Aging doesn’t require surrender.
It requires a smarter approach.
More on that soon
Best of Health
Imran
Results Fitness London
P.S. Ready to take the first step? Schedule your free, personalised assessment. It’s simple, supportive, and tailored to you.
If you’d like to discuss a FREE assessment, just reply with ‘assess’ in the subject line, and I’ll follow up with you.
Strong Enough for the Life You Want?
That question seems simple, but it often makes people pause and think.
If we’re honest, most adults over 50 aren’t concerned about being strong just for the gym.
They worry about whether they’re strong enough for real life.
Strong enough to carry groceries without thinking about it.
Strong enough to climb stairs confidently.
Strong enough to get down to the floor and back up again without hesitation.
Strong enough to travel, garden, play with grandkids, or say yes without worrying about the risks first.
Here’s what I notice most often:
The strength is often still there.
What’s missing is certainty.
When you stop trusting your balance…
When movements feel unpredictable…
When your body feels like it might surprise you at the wrong moment…
You don’t stop because you’re weak.
You stop because you’re unsure.
That’s why staying strong isn’t just about exercise.
It’s about training your body for the life you actually live.
Slowing things down.
Personalizing movement.
Building balance, control, and strength together helps confidence return naturally.
The goal isn’t to work out harder.
It’s to live better.
So the real question isn’t whether you’re strong.
It’s this:
Are you training your body for the life you want to keep living
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