Fit For Anything

05/09/2026

Often it’s not what you think, please don’t spend your time thinking / assuming what others think, besides this you can’t control what people think about you anyway and vise versa.
Talk, most people are good hearted and willing to listen, to support and to help where needed, just reach out. Please see 5 basic myths about exercise below, if you need some guidance please do reach out:
If you are struggling with some body fat, mainly belly fat it might be because you are following some advice suited to your someone much younger and not advice for a 40+ year old.
1)Myth: More cardio burns more fat than resistance training.
Answer (A): After debate and depending on intensity, ability, age and other factors a general outcome is that 3 x 45-min full body strength sessions per week outperform 5 cardio days.
Compound total body exercises such as the squat, hinge, push, pull. Generally add resistance every session whilst ppaying attention to full range of motion and form.
2)Myth: Cut carbs or fats completely.
A: Carbs are easiest calories to burn, your brain needs cabs each day to function properly too. Not eating enough slows down your metabolism in which case you will be burning less calories. Set calories at 10-12x your bodyweight in pounds depending on age, s*x, activity level. Fats are important too. Protein intake of 1g per lb of ideal bodyweight each day. If you reach a plateau after let’s say 2 weeks, drop 200 calories from carbs or fats, not from protein.
3)Myth: Travel kills your progress.
A: The 7 P’s apply here. "Proper Planning and Preparation Prevents P**s Poor Performance.
All you need is your own body. Perhaps try this: 1 push + 1 pull + 1 squat exercise. 3 rounds or 30 minutes. This can be done anywhere.
To assist: Protein first at every meal. Swap the side for vegetables, ideally no sauces. Limited drink 20 min before, during and after dinner to help digestion.
4)Myth: You need more willpower.
A: Generally most people don't have a motivation problem, most people in this situation have a missing system(s) problem.
Right training + right calories + right protein = results simply put, all without relying on how you feel that day.
5)Myth: Supplements are the missing piece.
A: We are all different. Don’t assume a shortfall, get it tested and measured properly. If there’s a shortfall then try to supplement naturally, with wholesome foods, hydration and so on, then measure again, adapt & adjust. If shortfall persists then look into supplementation and ask for guidance as most people’s supplementstion efforts don’t last long term. Generally ensure you have enough sunshine (vitamin D), vegetables & fruits (vitamin C), protein, water, minerals and you are staying active.
Some supplementation might be useful:
- Creatine 5g daily. Omega-3. Vitamin D3+K2.
- Most other supplementations are noise until sleep, training and nutrition are locked in first.
If you are too busybor it sounds too confusing or you have tried tonno ovail but you are someone who wants to lose 20-50lbs and add quality years
→ Without figuring out what workouts to do
→ Without thinking about what to eat
→ Without having to spend 90 minutes every day working out
then perhaps get in touch for a no cost, no obligation, no pressure, no stress chat to assist you further.
Best wishes as always. RJ
07786 652095

26/08/2026

Following on from the content of my last post, it lead to talk some basics about METABOLISM and the very important balancing of all of it! Perhaps it’s time to re-visit your metabolic rate. Metabolism is how your body turns food and drink into energy to keep you alive and functioning. It’s made up of all the chemical processes happening in your body’s cells every second. These processes help you breathe, move, heal and more. Keeping these processes balanced is called homeostasis. It’s what keeps your body running smoothly. When we think about metabolism, we often focus on how our bodies burn calories from food and drinks. This is known as your metabolic rate and includes:
•The energy your body uses for basic functions, like breathing and keeping your heart beating (basal metabolic rate).
•The energy necessary to digest and process food (thermic effect of food)
•The energy your body uses for physical activities

Metabolism is different for everyone, we burn calories at different rates depending on basic factors such as activity level, body fat, age, s*x but there are countless other, more complicated factors such as:
•Nutritional deficiencies. For example, A lack of vitamin D can lead to poor calcium absorption, affecting bone health. Iron deficiency can result in anemia.A lack or excess of calories. Consuming too few calories over time can slow down your metabolism. Consuming excessive calories can lead to weight gain.
•Enzyme deficiencies or issues. Inherited conditions like phenylketonuria (PKU) happen when your body lacks an enzyme necessary to break down certain proteins.
•Hormonal imbalances. Thyroid problems like hypothyroidism can slow down your metabolism, causing fatigue and weight gain. •Hyperthyroidism can speed it up, leading to weight loss.
•The effects of medications, substances and toxins. Long-term use of corticosteroids can lead to weight gain and insulin resistance. •Excessive alcohol consumption can disrupt liver metabolism.
The list goes on, look after your body best you can and try to address any fluctuations and / or imbalances to regain balance as much as pos.

Some people have a faster metabolism, and some have a slower one. But as you age, your metabolism slows down. Full stop! We should keep an eye on this as in practise we often don’t, we eat the same (or a little more) as when we were a little younger but then a bit later in life (particularly > 45 years young) we slowly gain unwanted weight, ideally we adjust when this happens, so we should revisit our metabolism in order to control and regain balance of most of the above mentioned things!
So, metabolism constantly sustains basic body functions, like:
•Breathing
•Circulating blood
•Digesting food
•Growing and repairing cells
•Managing hormone levels
•Regulating body temperature
A healthy, life-sustaining metabolism requires cells to function at rest and adapt to a changing environment. This includes adaptation to periods of:
•Eating
•Fasting
•Starvation
•Physical activity
•Illness or injury
•Pregnancy and lactation
This means that your metabolism isn’t always functioning at the same “rate.” Your metabolism signals your body to use more or less energy during different times of the day and for various reasons. Metabolic rate is an umbrella term for all the chemical reactions and processes in your body that turn food into energy. If you use more calories than you take in, you might lose weight. If you use fewer calories, you might gain weight.

The above covers the basics around this topic, your body should be in harmony with it self.
For most of us it means there’s some work to do to improve our metabolism. If you have any questions or want more clarity of information about this topic then please get in touch as I am always willing to help anyone. Best wishes as always. Roel

23/08/2026

BREAKING! 56:51! New Half Marathon WORLD RECORD!🏃‍♂️😱 🔥

Yomif Kejelcha just ran 56:51 for the half marathon in Buenos Aires, putting himself back at the top of the all-time list.

The Ethiopian took 29 seconds off the 57:20 mark set by Jacob Kiplimo earlier this year. Kejelcha had previously held the record with 57:30 in Valencia in 2024.

His average pace was an astonishing 2:42 per kilometer (4:20 per mile) for 21.1 km.

The 56:51 is currently awaiting official ratification.

21/08/2026

Let’s talk a bit about nutrition, food, drink, the basics. Eating less often isn’t the answer but eating right for your body and listen to your body as it often tries to tell you what you need.
We are all different but as I often get asked what I eat and what I do, please see a rough guide what I do and what keeps me steady whilst eating close to 4000 calories per day as a 80kg (176 pounds) 57 year guy and about 12-13% body fat all year round. Add 10% body fat for the ladies amongst you.
ACTIVITY
Keep activity reasonably high, don’t sit too much, daily walks, total body workouts 3 x a week, trying to get 8 hours sleep each night.
NUTRITION
1. Protein first
Every meal starts with protein.
It regulates blood sugar, reduces cravings, and builds muscle, which is the number 1 driver of your metabolism.
My staples:
• Eggs
• Fish including anchovies, sardines
• Raw milk
• Bone broth
• Natural Greek yogurt 5% fat
• Ideally grass fed beef, chicken
2. No seed oils such as canola, soybean, sunflower, safflower, rapeseed.
These oils disrupt metabolism, increase inflammation, and make fat loss harder.
I use:
• Butter
• Coconut oil
• Extra virgin olive oil (from a dark, glass bottle)
Can use also Ghee and Tallow, by changing the oils you cook with can help to change your body composition.
IN MORE DETAIL
3. Strength train 3x/week
You don't need to go to the gym every day.
Three focussed, intense and intentional sessions a week are enough to build muscle and boost insulin sensitivity. Focus on compound exercises such as Squats, Deadlifts, Presses, Pull-ups. Total body PE and army style activity will help agility, coordination, stability which will all assist in longevity. More muscle = higher metabolism = more food without fat gain.
4. Walk daily
Walking improves mood and insulin sensitivity, lowers cortisol, and helps you burn fat between workouts. It’s a great "fat-burning zone."
This low-level movement is one of the strongest drivers of body composition. I have a dog, Ginny, she keeps me walking each day.
5. Prioritize sleep quality
Sleep is a fat-loss accelerator.
When you don't get enough high-quality sleep:
• Hunger hormones spike
• Testosterone drops
• Cortisol rises
• Fat loss stalls
6. Reduce sugar
High sugar intake = blood sugar crashes, liver stress and belly fat. Bloating.
I don't avoid it completely, I keep it low.
Fizzy drinks & biscuits are a no no for me, sweets, sauces, and desserts are not daily foods. Fruit or dark chocolate work better. I am not massive with pasta, pizza, rice, wraps but I do consume wholemeal and sourdough bread.
Alcohol should be kept to ideally zero intake, in my case, honestly I do like the odd b**r or some red w**e but it’s well within the recommended limits.
7. Hydrate properly
Mild dehydration slows metabolism.
I drink average almost 2L only a day, it depends on weather and activity level. Filtered or spring water. Hydration improves digestion, reduces cravings, and supports fat loss.
8. Manage stress
Chronic stress keeps cortisol high.
High cortisol = fat storage, poor sleep, and more cravings.
I build stress management into my day:
• Limited news, mainly just headlines
• Cutting screen time
• Healthy conversations, limited arguments
• Deal with stress when mind and body are fresh, usually mid morning.
• Positive thoughts boost positive behaviour
• Time and walks in nature, processing all that affects total well-being

SUMMARY:
You don't need to starve yourself to stay lean.
• Prioritise protein
• Ditch seed oils
• Strength train 3x/week
• Walk daily
• Sleep 7-9 hrs
• Limit sugar and alcohol
• Stay hydrated
• Manage stress
It’s often not about eating less, instead perhaps focus more on eating right.

Most of my clients who implemented most of the above are now not having severe issues with their total well-being which included weight, injury and sometimes some mental health problems. If you want to know more or if you struggle how to go about improving total well-being then please drop me a message.
Best wishes as always. Roel

27/07/2026

https://www.facebook.com/share/r/1GaneAYxgu/?mibextid=wwXIfr

18/07/2026

Scottish middle-distance runner Josh Kerr became the fastest man in world history over four laps on Saturday, clocking 3:42.66 to break a world record set 27 years ago by Hicham El Guerrouj of Morocco.

https://runnersworldmag.visitlink.me/8CY-Vv

03/06/2026

01/06/2026

Tyler Andrews, a 2016 U.S. Olympic Marathon Trials qualifier, reportedly reached the summit of Mount Everest from Base Camp in 9 hours and 55 minutes while using supplemental oxygen, setting a new fastest known time (FKT) for an oxygen-assisted ascent of the world’s tallest mountain.

With his time, Andrews broke a 23-year-old record that had been held by Lakpa Gelu Sherpa, shaving over an hour off of Sherpa's previous all-time mark of 10 hours and 56 minutes.