As we get older, maintaining a healthy and balanced diet becomes more crucial than ever. Among the key nutrients, protein is essential for preserving muscle mass, supporting bone health, aiding weight management, and ensuring overall well-being. If you’re over 35, particularly if you incorporate strength training into your routine, understanding how much protein you need and where to get it is critical.

In this blog, we’ll break down the science behind progressive overload, explain how it applies to strength training and athletic performance, and give you practical examples to implement in your own training.

Understanding the difference between aerobic and anaerobic exercise can help you build a well-rounded fitness routine and support your overall health and well-being. Both types of exercise offer unique benefits, and each plays a specific role in supporting real-world lifestyles, especially for those with busy schedules. Let’s break down what each involves, examples of exercises, and the benefits they offer.

Stuck in the endless cycle of dieting, only to watch the weight creep back on?

It's not just you—many people face the same frustrating reality. What if the secret to effective, long-term fat loss isn't about dieting harder but smarter?

Get ready to learn why taking strategic breaks could be the cheat code you've been missing.

What Your Body Actually Needs to Detox Naturally

1. Balanced Nutrition

Macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) keep your liver working optimally. Foods like blueberries, leafy greens, turmeric, and beets are especially beneficial for liver health.

2. Stay Hydrated

Water helps your kidneys and liver eliminate waste efficiently.

3. Limit Alcohol

Too much alcohol damages your liver. Reducing consumption can prevent liver stress and fat buildup.

4. Exercise Regularly

Physical activity boosts blood flow, helping the liver function better and reducing fat accumulation.

5. Cut Out Ultra-Processed Foods

Processed foods are loaded with sugar, unhealthy fats, and additives, which increase inflammation. Reducing these is a real way to support your body's detox system.

6. Get Enough Sleep

When you sleep, your body breaks down waste and repairs itself. Aim for 7-9 hours nightly to give your liver and kidneys the rest they need.

Tips for Creating Fitness Resolutions That Stick

1. Set SMART Goals: Ensure your resolutions are Specific, Measurable, Achievable, Relevant, and Time-bound.

2. Celebrate Small Wins: Acknowledge progress, no matter how small. It’s motivating and reinforces your commitment.

3. Build a Support System: Share your goals with friends, family, or a coach. Accountability can make a big difference.

4. Anticipate Setbacks: Life happens, and that’s okay. Instead of abandoning your goals after a slip-up, use it as an opportunity to learn and refocus.

5. Reflect Regularly: Check in with yourself weekly or monthly. Are your goals still relevant? Is your approach working? Adjust as needed.

1. Combatting Muscle Loss

2. Boosting Bone Health

3. Enhancing Metabolic Rate

4. Improving Mood and Mental Wellbeing

5. Regulating Blood Sugar Levels

1. Plan Ahead

2. Prioritise Protein and Veggies

3. Drink Wisely

4. Don’t Skip Meals

5. Enjoy Mindfully

6. Stay Active

Here at Griffin Fit, we know that maintaining motivation during the colder, darker months can be tough. But this season doesn’t have to mean losing the momentum you’ve worked so hard to build. Let’s dive into some strategies to keep that fire burning, even when the weather’s not on your side.

In our busy, modern lives, sleep often takes a back seat to work, social engagements, and even Netflix binges. But if you’re serious about your health, especially if you're over 35 and balancing a hectic schedule, it’s time to recognize the vital role that sleep plays in achieving your fitness goals.

Proper exercise form can be the difference between injury and the results you are looking for. One of the biggest challenges I encounter as a personal trainer is watching people get carried away with exercise and their desire to push themselves ever harder, often at the cost of progress.

The benefits of functional exercises are vast when you consider their impact on daily life if performed as part of a regular exercise program. Here are 10 key functional exercises that are highly effective for building strength, improving stability, and enhancing overall fitness. These exercises mimic everyday movements and help improve functional performance.

Strength training has long been recognised for its numerous health benefits, and for women navigating the pre and post natal stages, its value becomes even more significant.

Functional fitness has also attracted its share of misconceptions with its rising popularity. Let’s clear up some of the most common myths:

• Myth 1: It's just a trendy buzzword

• Myth 2: It means using fancy equipment

• Myth 3: It's only for athletes

• Myth 4: It neglects aesthetic goals

• Myth 5: It's too basic to be effective

Can a restless night lead to unwanted pounds on the scale? Studies have shown a clear link between insufficient sleep and weight gain. But why, ad by how much? Let’s dig into it.

Metabolism is a complex process that often gets oversimplified. It’s often talked about, but how much of this is true? Let's debunk some common myths about metabolism and explore its complex relationship with nutrition and exercise.

When working towards growing muscle and getting stronger, it’s the negative that supplies the magic. We push and pull things in the gym to get stronger, but did you realise that the push and pull are not necessarily the most important aspect of the exercise?