Simon Gilder PT

Keeping it clean at Reiss, Trafford Centre 🖤
Wearing:
👕 Bradley Interlock T-Shirt
👖 Found Trousers
👟 Finley Knit Trainers

Smart casual done the Reiss way — minimal, modern, effortless.

✨ Another day in retail at Reiss, Trafford Centre ✨
From styling customers to keeping the floor looking sharp – it’s always busy, always fast, and always rewarding. 🛍️
Retail isn’t just about clothes – it’s about connecting with people, building confidence, and helping someone walk out feeling their best. 💼🤍

Fighting in Silence: The Story Behind Project Release

We don’t talk enough about the quiet battles men fight.

We put on brave faces.
We say we’re fine.
And sometimes, we suffer in silence until it breaks us.

Project Release was born from my own battle. Not because I had all the answers — but because I knew what it felt like to have none.

The Early Wounds

When I was 8 years old, my brother was knocked down in a serious accident. I remember the sirens. The fear. The helplessness. I didn’t have the words for what I was feeling — only that something had shifted inside me.

It was trauma.
But as a child, I didn’t know that.
I just carried it with me.

Losing My Nan

At 18, I lost my Nan — the most incredible person in my families life. She was my safe place. My anchor. Her love made everything feel okay, even when it wasn’t.

When she passed, a part of me went with her.
She left a hole I didn’t know how to fill.

That was when the panic attacks started.
The anxiety. The spiraling thoughts. The sense that I was no longer in control of my own mind.

Suffering in Silence

I didn’t talk about it.
I didn’t know how to.

Like so many men, I convinced myself I had to stay strong — whatever that even meant. I thought if I ignored it long enough, it would go away.

It didn’t.

Anxiety festered in the silence. And in time, it consumed me.

Finding a Way Forward

Years later, something started to change.
Not overnight. Not easily.

But I found something that helped: movement.
Exercise gave me something to hold onto. A place to focus. A space to breathe.

It didn’t “cure” me. But it gave me moments of peace in the chaos.
And those moments mattered.

Why I Created Project Release

I built Project Release for the man I used to be.

For the one who doesn’t know how to talk about what he’s going through.
The one who feels like no one would understand.
The one who’s tired of feeling broken, but doesn't know where to start.

This isn’t just a fitness g

Healthy Eating Made Simple
Looking to eat better without overthinking it? Here’s how:

Eat more of:

Colourful fruit & veg (5-a-day!)

Wholegrains like oats & brown rice

Lean proteins (chicken, eggs, beans, fish)

Healthy fats (avocados, olive oil, nuts)

Dairy or fortified alternatives (like Greek yoghurt)

Easy meal ideas:
Breakfast: Greek yoghurt + berries + granola
Lunch: Quinoa + chickpeas + cucumber + avocado
Dinner: Grilled salmon + sweet potato + broccoli
Snack: Trail mix with nuts, seeds & dark choc

Top tips:

Keep portions balanced (protein + fibre + fat)

Stay hydrated (6–8 glasses/day)

Check food labels & reduce added sugars

Fuel your body, feel better daily!

Weight Loss Made Simple

Calories 101:

Eat more than you burn → gain weight

Eat less than you burn → lose weight

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How to Calculate Your Calories:

1. Multiply your body weight (in pounds) by 14–16

Sedentary → ×14

Moderate activity → ×15

Very active → ×16

2. That number = your daily calories to maintain weight.

3. To lose weight, eat 300–500 calories less per day.

Example:
If you weigh 170 lbs and are moderately active:
170 × 15 = 2,550 calories to maintain.
To lose weight: aim for 2,050–2,250 calories daily.

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Quick Calorie Guide:
| Goal | Females | Males | |----------------|---------------|---------------| | Maintain weight| 1,800–2,200 c/d| 2,400–2,800 c/d| | Lose weight | 1,500–1,800 c/d| 1,800–2,400 c/d| | Fast fat loss* | 1,200–1,500 c/d| 1,500–1,800 c/d|

(*Short term only)

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Tracking Tips:

Read food labels

Use a simple app (like MyFitnessPal)

Write it down

Watch portions

Prioritize protein

Don’t drink your calories

Enjoy treats — just balance them!

Nutrition 101: Back to Basics

Your body is like a high-performance machine – and nutrition is the fuel that keeps it running strong. Here's a quick guide to the basics:

1. Balance is Key
Your meals should include a healthy mix of proteins, fats, and carbohydrates. Each plays a vital role in keeping your energy levels stable and your body thriving.

2. Eat the Rainbow
Different colored fruits and veggies bring different vitamins, minerals, and antioxidants to your plate. The more colorful your meals, the better!

3. Hydrate Like It’s Your Job
Water is essential for digestion, energy, skin health, and pretty much everything else. Aim for at least 2-3 liters a day (and more if you're active!).

4. Quality Over Quantity
Focus on whole foods – think fresh vegetables, lean meats, whole grains, nuts, and seeds. Processed foods are convenient but usually packed with sugars, unhealthy fats, and additives.

5. Listen to Your Body
No one-size-fits-all diet exists. Pay attention to how different foods make you feel and adjust your choices accordingly.

Remember, small, consistent habits lead to big changes over time.
Fuel your body with love, and it will love you back!

Sometimes, the heaviest weight in the gym… is the one on your mind.
Lifting isn’t just about building muscle — it’s about showing up for yourself, even when your mind says stay down.
Mental health and physical fitness go hand in hand. One rep at a time, one deep breath at a time.
Keep going — your mind and body are stronger than you think.

Tag someone who keeps you going. Let’s lift each other up.

I don’t train for the mirror. I train for my mind.

When anxiety creeps in and the weight of depression starts pressing down, I turn to movement. Not to change how I look — but to change how I feel.

Some days, training is the only thing that brings me peace. It clears the fog, slows the racing thoughts, and reminds me that I’m still in control, even if only for an hour.

This isn’t about ego. This is about survival. About building strength from the inside out. About taking care of the mind, not just the body.

If you’re battling something heavy, know this: it’s okay to struggle. Just don’t stop showing up for yourself. Even in the dark, keep moving. The mind is a powerful tool. Use it. Train it. Heal through it.

Moving Toward Mental Health: The Powerful Link Between Exercise, Depression, and Anxiety

In today’s world, depression and anxiety have become increasingly common mental health challenges. While therapy and medication are critical tools for many, there’s another powerful—yet often underestimated—ally in the fight for mental well-being: exercise.

The Science Behind the Sweat

Exercise isn’t just about physical health or aesthetic goals. It has profound effects on brain chemistry and emotional well-being. When you engage in physical activity, your brain releases a mix of feel-good chemicals including endorphins, serotonin, dopamine, and norepinephrine. These neurotransmitters help regulate mood, reduce pain perception, and promote a sense of calm and clarity.

Exercise as a Natural Antidepressant

Research consistently shows that regular exercise can reduce symptoms of depression. In fact, some studies suggest that for mild to moderate depression, physical activity can be as effective as antidepressant medication. The reasons are multifaceted:

Neurogenesis: Exercise stimulates the growth of new brain cells, particularly in the hippocampus, a region associated with mood regulation.

Stress Reduction: Physical activity reduces levels of the body’s stress hormones, such as adrenaline and cortisol.

Improved Sleep: Quality sleep is often disrupted by depression. Exercise promotes deeper, more restorative sleep.

Anxiety Relief Through Movement

Anxiety thrives on mental and physical tension. Exercise combats this by:

Releasing Muscle Tension: Physical activity helps release pent-up physical stress.

Distraction and Mindfulness: Focusing on the rhythm of running, the form in yoga, or the strategy in a team sport can take your mind off anxious thoughts.

Boosting Confidence: Meeting fitness goals or simply sticking to a workout routine can build a sense of accomplishment and self-worth.

You don’t need to have it all figured out today.
Just show up, stay consistent, and trust the process.
One step at a time is still moving forward.