Brendan Lightfoot: - 48 yr old fully insured and qualified Personal Trainer and Strength and Conditioning Coach. UEFA C qualified coach.
Ex Nuffield Health Rehab Specialist with extensive Joint Pain programme exp.
18/08/2026
Food focus: Increase quality and reduce quantity
As mentioned carbohydrates come in many different forms and certainly not made equal!
Improving the quality of the carb choices and possibly reducing the quantity of carbs ingested daily will have a great long term affect on overall health and stored fat levels.
Simple small changes (as highlighted) can make a huge difference.
🎁🎁 Exercise of the Week 🎁🎁
Straight body inverted row
This week I look at a pulling action using only our own bodyweight.
This movement is excellent for working on back strength and posture while being great for bicep development and hand grip improvement. The exercise can be scaled both up and down easily depending on your current strength levels.
I use a squat rack with the bar fairly low so I am pulling more vertically than horizontally. Sit on floor with arms fully extended with overhand grip on bar. Extend legs with either a bent leg or straight leg configuration, keeping torso and body rigid use the arms to pull chest to the bar 💪🏻🤩
Attempt 3 sets of 10 reps. Attempt 2-4 times per week. If too easy then challenge with weight, increase sets and/ or reps, challenge tempo and maybe add a hold period at top of movement.
SAVE and SHARE with your friends and family especially those wishing to improve upper body posture and grip strength🏆💾💯👌🏻
14/08/2026
⭐️Working with 40yr+ people⭐️
⁉️Can you spare an hour a week to work on building confidence, stronger bones and muscles while lowering risk of heart disease, diabetes and stroke⁉️
🙋♂️ well I am looking for people over 40yrs who wish to rebuild their body through fat loss and muscle gain 💪🏻🎯
✅ Train in a dedicated fitness space with no-one else
✅ Get personalised gym programmes updated weekly
✅ Body recomposition progress checks every month
✅ Goal progress checks every month
✅ Build habit and structure with daily coaching
✅ Get nutritional and energy assistance
✅ Be challenged to get 1% better every day
Comment ‘TRAIN’ below or private message me to get started 🤩🏆🏋️♂️
13/08/2026
Food focus: better carb choices
With the need to consume carbohydrates in the main for energy and also getting both soluble and insoluble fibre, here are a few higher quality choices.
Lower in calorie than highly processed carbs and will give you plenty of vitamins and minerals to assist better nutrition.
Stay disciplined in making small changes to food choices and watch fat and inflammation reduce while feeling more energetic and better functioning 🎯💯
12/08/2026
Food focus: Over consumption
What happens if you eat too many carbohydrates?
Not all carbs are made equal, some will have high calories and very little additional nutritional benefit and these would be ones to avoid 80-90% of the time.
Ultra processed, packaged carbs are everywhere so be very aware and attempt to reduce consumption.
Look out for further posts about better carb options 🍎🫐👌🏻
11/08/2026
Food focus: Carbohydrates
Carbohydrates are needed in our diet daily to help us function optimally. Too much though can lead to weight gain, too little can lead to hormonal and energy imbalances.
View further posts for further details on carbs and the associated areas to consider 🎁👌🏻
🎁🎁 Exercise of the Week 🎁🎁
Seated leg lifts
This week I take a look at a bodyweight exercise to help develop an important area of our hip flexors. These muscles assist to pull your knee up towards your body, a key set of muscles to assist with walking up stairs, walking on uneven ground, general gait associated movements like walking, skipping, jogging, running and sprinting as well as balance and posture 🏃♂️✅
Sit on the floor or on a chair, straighten the leg you wish to use. Support the upper body with hands behind body if needed. Keep chest high during lift. Keeping leg straight lift the whole leg up off the floor or lift heel if sitting in a chair. Breath out on the lift while bracing abdominals 💪🏻🤩
Attempt 3 sets of 10 reps for each leg, so 30 total per leg. Attempt 2-4 times per week and take notice of muscle imbalances. If too easy then challenge with weight, increase ROM, increase sets and/ or reps, challenge tempo and maybe add a hold period at top of movement.
SAVE and SHARE with your friends and family especially those in need of more leg and hip strength 🏆💾💯👌🏻
05/08/2026
💗🎉 Client of the Month 🎉💗
👏🏻👏🏻 Sue 👏🏻👏🏻
Congratulations to my client of the month for July, Sue B!
Sue is a 70 yr old dynamo with bags of energy and a fabulously positive outlook with a great attitude towards learning and self improvement.
Sue is a very keen tennis player being heavily involved with both Ivybridge and Devonshire tennis centres.
Sue initially started with a goal of improving her bone density and muscle mass due to having a diagnosis of Osteopenia (losing of bone density before Osteoporosis) after having a DEXA scan.
Sue has only taken up regular resistance training in the last few years after having “no” experience of this type of training before, as she chose to pursue other exercise options during her working career.
Sue has been regularly seeing me both at Nuffield and now at Lightfeet Fitness for a couple of years. This month, after her return from Wimbledon, she has really set about increasing her gym resistance training frequency each week and it is really paying off with over 1% muscle mass increase in the last 6 weeks and also a reduction in fat percentage as well, meaning the scale number has stayed the same but the additional muscle from her increased frequency of attendance will no doubt be improving her bone density while also Sue reports less joint pain and aches.
Adding to her increasing of protein intake with excellent whole food options and some sensible supplementation, Sue has really embraced the need to make small sustainable changes that are reaping steady overall health benefits.
I am very proud of Sue’s progress and the super attitude Sue demonstrates towards challenging herself in the gym.
To be awarded Client of the Month Sue now benefits from 20% off her next block of sessions! Well done Sue and I look forward to even more success in the future 🏋️♂️💪🏻🏆🥇
🎁🎁 Exercise of the week 🎁🎁
This week I take a look at a simple hip mobility movement that can be performed almost anywhere!
A superb way to improve hip movement to mobilise the main rotators and flexors without being too complicated.
Sit in a ‘W’ position with hands supporting torso (if needed) and gently lower both knees to the floor simultaneously maintaining a 90 degree angle. Slowly rock over to allow knees to fall to the other side under control. Attempt 8-10 each side ✅🤩
Complete daily ideally in the morning after waking either on the bed or on the floor to help alleviate any morning stiffness.
Give it a go for 7 days and see the difference it will make 📆📐💗💪🏻
Barbell Back Squat
A stable of any heavy lifting programme. This is a big compound movement that requires significant neuromuscular activation and control to help maintain posture and power.
Used to help develop leg power, strength and muscular hypertrophy, this movement is used in athletic performance centres for both adult and youth athletes.
Key details to consider are posture/ technique, muscle biases, limb length, load and tempo.
Establishing an individual understanding of what might be a challenging load close to a 1 repetition max will help with programming progressively to push adaptations forward.
Need guidance, advice, support or relevant personalised programming then contact me for either online or in person coaching.
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