Considerations for GLP-1s From A St Johns Wood Personal Trainer
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Strength training and nutrition are key to long-term success while on weight loss drugs We’ve talked about this before, but it’s worth bringing up again. GLP-1 medications like Ozempic, Wegovy, and Mounjaro are more popular than ever — and they’re helping a lot of people. First, let me say this clearly: there’s no shame in using a tool to improve your health. These medications are changing lives. But if you want to use them as a tool — there are a few things that really matter. Here are three big ones:
If You’re Using a GLP-1 and Want Support… We’re here. Starting strength training can feel intimidating, especially if you’ve never been in a gym before. But this isn’t a place where you’ll be judged. It’s a place where you’ll be coached, supported, and taken seriously. We’d love to help you build a strong body — one you’re proud of not just for how it looks, but for what it can do. Reply to this email or click here to schedule your first session. You don’t have to do this alone.
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You’re Not a Lost Cause From A ST Johns Wood Personal Trainer
Good Morning
It’s never too late to begin…or begin again
Two things come up a lot when I talk with clients:
“I’m a lost cause.”
And
“I wish I had done this sooner.”
Let’s take a closer look at what these mean.
People often say “I’m a lost cause” when they feel like they’ve let their health and fitness slip, especially when they first join Results Fitness. Hearing this is tough because it usually means they feel regret or shame. This feeling often comes from comparing themselves to others and feeling like they don’t measure up. They might feel lost, embarrassed, or not good enough. Sometimes, they get stuck in all-or-nothing thinking, believing if they aren’t perfect, they’re not worth it.
If this is you, know that you aren’t aIf you feel this way, remember you’re not alone. We don’t see you like that.at’s a powerful place to build from. Just because you let yourself slide or didn’t take your health seriously doesn’t mean that you can’t start now. Sure, you don’t get to rewind the clock, but you can rebuild your health and strength in your 40s, 50s, 60s and beyond.
You’re at a turning point, and you don’t have to do this by yourself.
Saying “I wish I started sooner” often comes from blaming yourself or worrying it’s too late.
Many people feel this way, but it also means you’re ready now. What matters is that you started, and we’re here to help you make it count.
You might feel like a lost cause. You might wish you started sooner. But, those thoughts aren’t the end of your story – they are your turning point. You can’t control the past, so show up NOW, with whatever you’ve got. It’s never too late to begin…or begin again.
Everyone deserves to feel strong, proud, and confident, even if it takes time. Start with one small, doable step.
The Considerations Behind Our Program Design From A ST Johns Wood Personal Trainer
Good Morning
If you’ve ever walked into a gym and wondered, “What am I supposed to do today?”—you’re not alone.
Gym time can look many different ways, including:
1. People doing their own thing, which often means they are focusing on what they like to do and avoiding things they need.
2. Group fitness focused on high-intensity circuits that leave you sore, but not stronger.
3. Generic, templated programs (often purchased online) that don’t account for individual differences and are void of coaching.
There’s always the argument that “any movement is better than no movement,” and we do agree. However, better is better.
At Results Fitness, we approach programming by using principles and methodologies. Because results don’t come from doing random or doing more. They come from doing things better.
Here’s a peek behind the curtain into how we design our programs.
- We Train Movement Patterns, Not Just Muscles Rather than isolating body parts, we build strength through functional movement patterns: squatting, hinging, pushing, pulling, carrying, lunging. This carries over to real life—picking up groceries, moving well under stress, staying resilient as you age.
By improving these patterns, we reduce injury risk, improve performance, and build strength.
Because we train movement patterns, we aren’t married to specific exercises. What that means is that if a movement bothers someone or they can’t quite achieve it, we come up with a suitable modification. Take, for instance, the barbell back squat. Many people can’t do this exercise well when they start training, so we suggest things like goblet squats, etc to build that pattern. A squat is a squat (just like row is a row, a hinge is a hinge and so on.)
2. We Program in Phases Your body adapts in phases. So does our programming. We use structured blocks (typically 4 weeks long) to target specific adaptations—like building muscle, improving strength, or increasing power. Each phase has a clear focus.
The benefit of a 4-week timeframe is that it doesn’t feel stale. You get stronger, master the movements, then move on to a different focus point. The goal is ALWAYS to get stronger and move better, however during some phases we will use more dynamic movements, which are particularly important to touch (because if you don’t use it, you lose it) or more tempos and isometrics, etc.
- We Adjust for the Individual Our coaching is personalized. This point was addressed in section 1 regarding movement patterns.
It’s not about being pressured into doing something because it’s written, it’s about challenging each person appropriately—based on their body, their experience, and their goals.
- We Write Programming Pencil, Not in Pen We keep a pulse on how the program is going and revise if necessary. We may program a week and then get to Thursday and realize we need to make a change because of how all of our bodies are responding.
- We Consider All the Things When writing programming, we audit our work (it actually passes through a few sets of eyes before it’s final), looking for red flags like overuse, programming too much bending, too many long conditioning pieces, too much intensity, too much or too little volume, etc.
- We Test If we want to introduce a new methodology or movement, we test it first, taking stock of the complexity, how it can be regressed, how our bodies feel, and more. We don’t program anything we wouldn’t do for ourselves. In fact, we are doing the same workouts as you are!
The result? Sustainable progress, smarter training, and a gym full of people who move better, feel stronger, and train for life—not just for the moment.
Forget the Hacks. Fix the Fundamentals. From A ST Johns Wood Personal Trainer
No health hack will outperform the basics
The wellness industry is huge, and it seems like there’s always a new shortcut, gadget, supplement, or injection that claims to help you reach perfect health.
But none of these health hacks can beat the basics.
People often ask us about the latest trends, such as red light therapy, cryotherapy, IV drips, and supplement stacks. But many of them haven’t mastered the basics yet.
The truth is, those things only help if you’ve already focused on the four main pillars. If you haven’t, it’s like decorating a house with a weak foundation.
So, what are the four pillars of health?
- Exercise
- Nutrition
- Sleep
- Stress Management
These are essential. Everything else is extra.
Also, these pillars work together and support each other. When you get one right, the others become easier. If you ignore one, everything else can suffer.
Pillar #1: Exercise
Many people believe they need motivation, more time, or to be in shape before they start. That’s not true. Just start moving.
Exercise impacts the other three pillars:
- Reduces stress.
- Improves sleep.
- Often naturally leads people to start eating better.
Pillar #2: Nutrition
You can’t fix a poor diet with hacks or supplements. Good nutrition helps keep your mood, energy, cravings, and hormones steady.
Pillar #3: Sleep
Sleep is when your body repairs itself. It also helps control stress, appetite, immunity, and how well your mind works.
Poor sleep → poor food choices.
Better sleep → easier workouts + better nutrition + less emotional volatility.
Pillar #4: Stress Management
You can work out and eat well, but if you’re always stressed, your body won’t cooperate. When you manage stress, you sleep better, digest food better, perform better, and are less likely to eat because of stress.
So why do we look for quick fixes? Because they seem easier.
It’s more tempting to relax in a red-light cocoon than to stick with regular training.
Trying a new peptide sounds more exciting than getting seven to eight hours of sleep.
It’s easier to buy supplements than to change your eating habits.
But the truth is, none of those things will make a real difference if your pillars are weak. Your body won’t get the full benefits.
But if you focus on the pillars first?
Suddenly, all those extras work better.
Your body responds.
You get more out of every other tool you use.
I’m not saying we’re against supplements, biohacking, technology, or peptides. But before you spend money trying to optimize, ask yourself: Have I mastered the basics?
If you haven’t, begin with the basics. Focus on the simple things that actually make a difference
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.
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