Rmfitnesswellbeing

Rmfitnesswellbeing I help people who are in pain, feel stiff, or struggle with movement understand their body, move better, and feel stronger - now and long term.

I specialise in supporting people with Parkinsons and other long term conditions make fitness a part of life. I’m a personal trainer, massage therapist, and soon-to-be biomechanics coach specialising in helping people with long-term conditions, injuries, and movement dysfunction. I offer supportive, science-based coaching to help you improve mobility, reduce pain, and rebuild strength — so you can move with confidence and live with more freedom.

FALLING IS NOT AN INEVITABLE PART OF GETTING OLDER 👣This week is Falls Prevention Awareness Week, so I want to highlight...
21/09/2026

FALLING IS NOT AN INEVITABLE PART OF GETTING OLDER 👣

This week is Falls Prevention Awareness Week, so I want to highlight something incredibly important:

Your strength and balance can be trained.

Falls can have a huge impact—not only physically, but also on confidence. After a fall or near miss, it’s understandable to become nervous about moving. But moving less can lead to further loss of strength and balance, creating a difficult cycle:

Fear of falling ➡️ moving less ➡️ losing strength and confidence ➡️ feeling even less steady.

The good news is that simple exercises performed regularly can help you:

✅ Strengthen your legs
✅ Improve your balance
✅ Feel more confident when moving
✅ Make everyday tasks feel easier
✅ Maintain your independence

To support Falls Prevention Awareness Week, I’ve created a FREE home exercise programme designed to help you begin improving your strength and balance safely at home.

The exercises are simple, accessible and require very little equipment. You can work at your own level and use support whenever you need it.

If you—or someone you care about—would like a free copy, comment BALANCE below or send me a private message.

Please feel free to share this post with anyone who may find the programme helpful. A small amount of regular movement could make a big difference to someone’s confidence.

Movement that heals 💚

Please check with an appropriate healthcare professional before beginning if you have recently fallen, feel dizzy or unsteady, have unexplained symptoms, or are unsure whether the exercises are suitable for you.

“I’M NOT FIT ENOUGH TO JOIN A GYM.”Let me stop you there…You don’t need to be fit before you come to RM Fitness and Well...
19/09/2026

“I’M NOT FIT ENOUGH TO JOIN A GYM.”

Let me stop you there…

You don’t need to be fit before you come to RM Fitness and Wellbeing.

That’s a bit like saying you need to be clean before having a shower! 😂

Many of the people I work with arrive feeling nervous or unsure. Some haven’t exercised for years. Others are living with pain, long-term health conditions or reduced confidence in their bodies.

You won’t find judgement, shouting or an expectation that you should already know what you’re doing.

You will find:

💚 Exercises adapted to meet your needs
💚 Support to help you move safely and confidently
💚 Friendly faces
💚 Plenty of encouragement
💚 The occasional bit of cheek
💚 And often a coffee and a blether afterwards

Exercise isn’t only about changing how your body looks.

It can help you feel stronger, more capable and more connected to the people around you.

That’s what “Movement that heals” means to me.

If you—or someone you care about—would benefit from a little more support to become stronger and steadier, send me a private message.

There is a place for you here.

FIVE THINGS THAT MAY INCREASE YOUR RISK OF FALLING—AND WEAK LEGS ARE ONLY ONE OF THEM.We often assume that falling is si...
18/09/2026

FIVE THINGS THAT MAY INCREASE YOUR RISK OF FALLING—AND WEAK LEGS ARE ONLY ONE OF THEM.

We often assume that falling is simply a normal part of getting older.

It isn’t.

There are many factors that may affect how steady and confident you feel:

1️⃣ REDUCED LEG STRENGTH

Strong legs help you climb stairs, stand from a chair and recover when you lose your balance.

2️⃣ CHANGES IN FOOT AND ANKLE FUNCTION

Your feet provide important information about the ground beneath you, while your ankles help your body make constant little adjustments.

3️⃣ CHANGES TO YOUR VISION

Your eyes play an important role in helping your brain understand where your body is in relation to its surroundings.

4️⃣ SOME MEDICATIONS

Certain medications—or combinations of medications—may cause dizziness, drowsiness or changes in blood pressure. Never stop taking prescribed medication without speaking to your GP or pharmacist.

5️⃣ FEAR OF FALLING

This can become a vicious circle.

You become worried about falling, so you move less. Moving less can lead to reduced strength, balance and confidence—which may make you feel even more vulnerable.

The answer isn’t to throw yourself into exercises that feel unsafe.

It’s to begin at the right level, use support where needed and gradually rebuild your strength and confidence.

Next week is Falls Prevention Awareness Week, so I’ll be sharing more practical ways to help you—or someone you care about—stay stronger, steadier and independent.

Falling is not an inevitable part of ageing.

GETTING OLDER DOESN’T MEAN GIVING UP YOUR STRENGTH 💪The women in my over-60s strength group—affectionately known as the ...
17/09/2026

GETTING OLDER DOESN’T MEAN GIVING UP YOUR STRENGTH 💪

The women in my over-60s strength group—affectionately known as the Iron Maidens—continue to prove what can happen when you train consistently in a supportive environment.

Some arrived feeling nervous about lifting weights.

Some were living with joint pain or had lost confidence in what their bodies could do.

They started where they were, learned the movements properly and gradually became stronger.

Now they’re lifting weights they once thought would be impossible—including deadlifts of around 80kg!

But the number on the bar isn’t the most important result.

The real wins are:

⭐ Feeling steadier on their feet
⭐ Getting up and down more easily
⭐ Having greater confidence in everyday life
⭐ Experiencing less pain and stiffness
⭐ Maintaining their independence
⭐ Finding friends who notice when they’ve missed a session—and probably give them a bit of cheek for it!

Strength training isn’t about turning everyone into a powerlifter.

It’s about preparing your body for life.

Carrying your shopping. Climbing stairs. Getting off the floor. Playing with grandchildren. Continuing to do the things that matter to you.

You are not too old—and you don’t have to be fit before you begin.

You simply need the right starting point and the right support.

If you’d like to become stronger but feel nervous about entering a gym, send me a message. You will be made very welcome.

BALANCE ISN’T SOMETHING YOU EITHER HAVE OR YOU DON’T 👣It’s a skill—and, just like strength, it can be trained.Good balan...
16/09/2026

BALANCE ISN’T SOMETHING YOU EITHER HAVE OR YOU DON’T 👣

It’s a skill—and, just like strength, it can be trained.

Good balance isn’t only about being able to stand on one leg. It relies on several systems working together, including:

✅ Leg and core strength
✅ Foot and ankle function
✅ Coordination and reaction time
✅ Vision and awareness of your surroundings
✅ Confidence in your ability to move

Here are three simple exercises that can help:

1️⃣ Sit down onto a chair and stand back up with control.
2️⃣ Hold onto a stable surface and practise standing on one leg.
3️⃣ Slowly rise onto your toes, pause, then lower your heels back down.

Use support if you need it. This isn’t a competition—and wobbling is not failing! Your body is simply receiving information and working out how to respond.

Regular strength and balance training can help you feel more confident, capable and independent.

Because getting older is inevitable.

Becoming weak and unsteady doesn’t have to be.

Which of these three exercises would you find most challenging? Comment below and let me know

It's fall prevention awareness week 21-25 September. Keep following for more information and more tips on how to improve your balance.

Despite the weather being sh*te today, we decided to put on the waterproofs and go for a stroll to get some fresh air, w...
12/09/2026

Despite the weather being sh*te today, we decided to put on the waterproofs and go for a stroll to get some fresh air, which was just what I needed. Love being outdoors 🌳🌳🌳. Took this photo Crarae Gardens

🦶 ARE YOUR SHOES SWITCHING OFF YOUR FEET?Imagine trying to open a jar without being able to use your fingers properly. P...
11/09/2026

🦶 ARE YOUR SHOES SWITCHING OFF YOUR FEET?

Imagine trying to open a jar without being able to use your fingers properly. Pretty difficult, isn’t it?

Now think about squeezing your toes into shoes that don’t allow them to move or spread. Your toes aren’t just decorative passengers — they form an important part of your base of support and help you respond when your balance shifts.

Try this little experiment:

Take your shoes off, stand near something sturdy and gently rock your weight forwards.

Watch what your toes do. You may see them spread, press into the floor and help you control the movement. If your balance isn’t great, please hold on to something — this is an experiment, not an audition for Casualty! 😆

Now think about what happens when your shoes are too narrow for your feet. If your toes are squashed together and unable to move comfortably, your foot may not be able to respond as effectively.

I’ve also been having lots of conversations recently about barefoot-style shoes.

They generally have:

👣 A wider, foot-shaped toe box
👣 A thinner, more flexible sole
👣 Little or no heel-to-toe drop

This can give the toes more room and allow you to feel the ground beneath you more clearly. Some research suggests that spending time in minimal footwear may also help strengthen the muscles of the feet.

But — and this is important — barefoot shoes are not automatically the best choice for everybody.

Very thick or particularly soft soles can sometimes reduce feedback from the ground and make balance more challenging for some people. However, cushioning is not “bad”. Some people need it for comfort, pain management, protection or a particular foot or health condition.

It isn’t about throwing all your trainers in the bin and going completely barefoot tomorrow!

It’s about asking:

👉 Do my shoes fit the actual shape of my feet?
👉 Can my toes move and spread comfortably?
👉 Do I feel stable and confident in them?
👉 Am I wearing the right footwear for me and the activity I’m doing?

If you want to experiment with wider or more minimal footwear, introduce it gradually. Your feet, calves and Achilles tendon may need time to adapt — especially if they have spent years being supported by more structured shoes.

Sometimes moving better really does start from the ground up.

Movement that heals. 💚

Shout out to a shy client today who has asked to remain anonymous✨ This is why the number on the scales never tells the...
08/09/2026

Shout out to a shy client today who has asked to remain anonymous
✨ This is why the number on the scales never tells the whole story…

When she first came to see me, she felt exhausted, frustrated and desperate.

She had previously spent an extortionate amount of money with a wellness practitioner, only to be told to remove gluten and dairy, eat whole foods and purchase expensive monthly supplements.

Despite following the advice, she wasn’t losing weight. She was gaining weight, had very little energy and felt thoroughly fed up.

The first thing I asked her to do was keep a food diary. After analysing two weeks of entries, it became clear that she was eating only around 700–900 calories per day—nowhere near enough to support her energy needs, training and general wellbeing.

We gradually increased her intake to around 1,600 calories per day. Understandably, She found this difficult at first. When you’ve spent years believing that eating less must always lead to better results, eating more can feel incredibly daunting.

But then things began to change.

Her energy increased.
She stopped experiencing the same daily crashes.
She felt stronger.
And she started discovering what her body was capable of.

Alongside improving her nutrition, we began strength training. She has diastasis recti, so we introduced appropriate core work and gradually built her confidence with full-body dumbbell workouts.

Today, she told me:

💬 “I feel so much stronger.”
💬 “I’ve got more energy.”
💬 “I can do things now that I didn’t think I could do.”
💬 “My core feels stronger—it feels as though it’s knitting together.”

And her latest results reflect that progress:

⭐ Body fat reduced by 1.5%
⭐ Weight reduced by just under 1kg
⭐ Muscle mass increased by approximately 1kg
⭐ Visceral fat reduced from 7.5 to 7
⭐ Estimated BMR increased from 1,384 to 1,405 calories
⭐ Metabolic age reduced from 57 to 53
⭐ Waist reduced by 1cm
⭐ Hips reduced by 1.5cm
⭐ Arms reduced by 1cm

These measurements are estimates and only one part of the picture—but together with how she feels and performs, they show that we are moving in the right direction.

If she had judged her progress purely by the scales, losing just under a kilogram might have felt disappointing.

But the scales don’t show her improved energy.
They don’t show her stronger core.
They don’t show the strength and muscle she is building.
And they certainly don’t show what happened in today’s session…

She progressed to barbell exercises and lifted a 20kg bar—something she never imagined she would be able to do when we started.

She also completed three rounds of 250 metres on the SkiErg. During her first week, she struggled to reach 100 metres.

She also lives with medical conditions that can make weight management more challenging. That is why our focus isn’t on chasing the smallest possible number on the scales. It’s on building strength, improving her body composition, increasing her energy and helping her feel more capable in everyday life.

You are doing brilliantly. Keep going—this is only the beginning. 💪

Eat enough. Build strength. Celebrate what your body can do.

Movement that heals.

What can change in just one week? Quite a lot, actually! 👏When Eilidh first came to see me, she was experiencing discomf...
19/08/2026

What can change in just one week? Quite a lot, actually! 👏

When Eilidh first came to see me, she was experiencing discomfort around her hips, pelvis and lower back, alongside general aches, tiredness and the frustration of not having clear answers.

Her first biomechanical screen identified several areas that weren’t moving as well as they could, including her pelvis, spine, hips, upper body and feet.

Rather than overwhelming her with a huge list of exercises, we selected a small number of targeted movements—and Eilidh did the important bit. She paid attention to her body, kept a detailed symptom diary and told me honestly when something didn’t feel right.

At her reassessment just one week later:

✨ The apparent difference in her leg lengths was no longer present
✨ Movement and comfort around her hips had improved
✨ Her spine was moving more freely in every direction tested
✨ Tension around her neck and upper shoulders had reduced
✨ The position and mobility around her chest and shoulders had improved
✨ Movement through her lower back and waist had improved
✨ Pelvic movement had improved on her left side
✨ Several areas that had appeared restricted during her first screen were no longer showing the same restrictions

That’s a fantastic amount of measurable progress in only seven days!

It hasn’t been a perfectly straight line—and that’s important to say. One exercise caused discomfort around Eilidh’s hip, pelvis and knee, so we listened, reassessed and replaced it with a more comfortable version.

Progress is not about forcing your way through pain. It’s about noticing how your body responds, adapting the plan and finding movements that feel safe and manageable.

There are still areas we’re monitoring, particularly around Eilidh’s pelvis, lower back, hamstrings, left knee, nerve mobility and foot mechanics. But she has made a brilliant start and deserves enormous credit for her effort, awareness and consistency.

One week down, some really encouraging changes already—and plenty more to build on. 💪

Movement that heals—one carefully considered step at a time.

Shared with Eilidh’s permission. Individual results vary, and biomechanical coaching does not replace medical assessment or treatment.

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Lochgilphead

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Monday 12:30pm - 8:30pm
Tuesday 7:30am - 8pm
Wednesday 9am - 7:30pm
Thursday 7:30am - 8pm
Friday 9am - 3pm
Saturday 8am - 3pm
Sunday 10am - 3pm

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+447896231732

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