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Total training solutions, Personal 1-1, Group Training Outdoor and Online Training

19/10/2026

ARE YOU OVER 40 AND FEELING LIKE YOUR BODY IS CHANGING?
You’re training hard, watching what you eat, but the results aren’t what they used to be.

Hormonal changes could be a contributing factor.

FOR MEN:
Testosterone typically declines gradually with age, potentially affecting muscle mass, body composition and energy.

FOR WOMEN:
Oestrogen fluctuations during perimenopause and declining levels after menopause can affect sleep, fat distribution and bone health.

But hormones aren’t the only factor.

Your training, nutrition, activity levels and recovery still matter.

WHAT CAN YOU DO? Prioritise resistance training Eat sufficient protein Manage your calorie intake Improve sleep quality Stay consistently active

You can’t stop every hormonal change, but you can take control of your approach.

Persistent symptoms should be assessed by a healthcare professional rather than automatically attributed to hormonal changes.

DM “HORMONES” if you’re ready to make your training and nutrition work for you after 40

14/10/2026

NOT ADJUSTING CALORIES, AS YOU PROGRESS!
Your original calorie target may have worked extremely well when you started, but that doesn’t mean it will remain appropriate throughout your entire fat-loss journey.

As body weight decreases, energy requirements can also fall. Your daily movement, training output, appetite and dietary accuracy may change along the way.

However, a few days without scale movement does not automatically mean you need to eat less. Water retention, digestion, sodium intake, poor sleep and hard training can temporarily hide fat loss.

Before adjusting your calories, review several weeks of consistent data and confirm that you are accurately following your current target.

If progress has genuinely stalled, make the smallest effective adjustment and monitor the response.

Your nutrition plan should evolve as your body and circumstances change.

DM “ADJUST” if you need help creating a personalised approach to sustainable fat loss.

12/10/2026

ARE YOU OVER 40? THEN RESISTANCE TRAINING SHOULD BE A PRIORITY!

As we age, we naturally lose muscle mass and strength.

But resistance training can help slow, prevent and even reverse much of that decline.

• Build and maintain muscle

• Improve strength

• Support bone health

• Improve metabolic health

• Maintain independence

It’s not just about looking better.

It’s about staying stronger, healthier and more capable for longer.

DM “STRONG” if you’re ready to make resistance training a priority.

06/10/2026

DON’T BREAK, BEND WITH IT!
Most people don’t fail their training programme. Their training programme fails to account for their actual week.

A rigid plan looks great on paper, but the first busy week at work after a break, can knock it completely off course.

It’s not about finding more willpower.

It’s about building a programme flexible enough to survive a real working life.

That’s often what turns short bursts of effort into long-term consistency.

If your training keeps getting derailed by work, ask yourself:

Does your programme reflect your real week, or an ideal one?

What would change if you built in more flexibility?

02/10/2026

WANTS AND NEEDS!
Your food, should absolutely be something you enjoy.

But when you’re training towards a specific goal, your nutrition also needs to support what you’re trying to achieve.

You definitely don’t need to live on bland boring food or remove everything you enjoy.

But, You definitely need balanced nutrition.

Eat enough protein, fuel your training, manage your calories and most importantly Prioritise NUTRITIOUS foods.

Whilst leaving room for the foods you enjoy, simply because you enjoy them!

Food can be enjoyable AND support your goals, but should not ruin them!

29/09/2026

IS YOUR FOOD PORTIONS GAINING?
Are you eating the same foods that previously helped you make progress - but your results have now stalled?

Your portion sizes may have gradually drifted.

Portion creep usually happens slowly. A slightly larger serving, an extra spoonful, a more generous pour of oil or an additional snack can eventually become your normal routine.

Even nutritious foods contain calories, and estimated portions can become increasingly inaccurate over time.

This doesn’t mean you need to weigh everything forever. Tracking accurately for 7-14 days can help you recalibrate your portions and identify where your intake has increased.

You may not need a completely different diet. You may simply need portions that better reflect your current goal, activity and appetite.

DM “PORTIONS” if you need help creating a personalised nutrition plan you can maintain.

23/09/2026

WHAT DIET IS BEST??

Sound on and watch the video!

19/09/2026

DON’T LET WEEKENDS RUIN YOUR PROGRESS!
Your sleep routine may be consistent from Monday to Friday - but what happens at the weekend?

Later nights, longer lie-ins, alcohol, heavy meals and reduced structure can shift your body clock and leave you feeling tired when the working week begins again.

This is often described as social jet lag: the mismatch between your weekday and weekend sleep schedules.

Sleeping longer may help after occasional sleep loss, but repeatedly relying on the weekend to compensate for insufficient weekday sleep is not an ideal long-term strategy.

You don’t need to stop enjoying your weekends. Aim to keep your sleep and wake times reasonably consistent, manage alcohol and return to your usual routine before Monday morning.

Better sleep supports better recovery, stronger training and more consistent nutrition.

DM “SLEEP” if you need a personalised approach that fits your lifestyle.

14/09/2026

SLOW DOWN, IT’S NOT A RACE!
Most people don’t have a portion problem. They have a pace problem.

Eating quickly means your brain doesn’t get the chance to register fullness until well after you’ve overeaten.

It’s not about eating less.

It’s about giving your body enough time to tell you when it’s actually had enough.

That’s often what makes portion control feel effortless instead of like a constant fight.

If your meals tend to disappear fast, ask yourself:

How long do your meals actually take you?

What would change if you slowed down, even slightly?

11/09/2026

DON’T BUCKLE, STAY STRONG!
Most people don’t lack goals. They lack the confidence to hold them under pressure.

Giving in once feels harmless. Giving in repeatedly quietly rewrites your habits.

It’s not about becoming rigid or difficult.

It’s about noticing when you’re choosing for yourself, and when you’re choosing to avoid feeling awkward.

That awareness alone often changes the outcome next time.

Ask yourself honestly:

How often do you give in, just to fit in?

What would change, if you just paused, before answering next time?

Address

Brentford

Telephone

+447826488466

Website

http://www.garyhuntley.com/contact/

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