In this short driving episode I share my thoughts on what I've witnessed in the city of Lincoln UK.

There is a noticeable increase in the population of Nigerians and Ghanaians living, working and studying in Lincoln and or parts of Lincolnshire county.

Walking or driving past the areas populated by these overseas visitors, there is a clear physiological difference between the African men, women and children and the English families born and bred here, mainly the distinct disparity in obesity levels.

I rarely see overweight or obese African visitors, which leads me to think the food cultures and habits must be different in parts of their huge continent. Whilst this may not actually be the case for all Nigerians or Ghanaians in the UK or back in their home countries, it's something to consider and possibly learn from, regarding a change of mindset and nutritional habits here in Lincoln.

After travelling to Japan last year and witnessing the low levels of obesity in Tokyo and Kyoto, it's becoming more apparent that the UK is vastly inferior in this aspect of health, as we are increasingly under pressure due to the norm of highly processed foods and lack of physical exercise.

Watch the episode on YouTube and listen on Spotify, Amazon Music or Apple Podcasts.

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In this short discussion I share my thoughts and findings on why the upcoming scramble to book our annual vacation can lead to an increase in poor health decisions and subsequent outcomes.

Holidays are essentially a break from the norm, being work, household chores, family commitments and in some cases mental or emotional stress.

Assuming we are fortunate enough to escape overseas for two weeks, there's a possibility of over indulging in processed foods, alcohol and or erratic sleep patterns, caused by jet lag or late nights.

Fourteen days of non stop gorging in all you can eat package holidays, topped off with alcohol consumption, some of which starts at the airport en-route to our destinations and often continues throughout the day on sun and sand holidays.

Adding approximately one pound of excess bodyweight every other day will eventually culminate in returning home with an unwanted pot belly, double chin, elevated heart rate and increased stress / anxiety.

Add to this the dread of going back to work the following day with a fading tan, it's not out of the question you quietly reflect on your two weeks of excess and once again face the post holiday blues, only this time, you now have a weight problem of which you guessed it.....another holiday might fix.

My advice as a professional personal trainer, is to choose your next vacation carefully and perhaps even opt for a adventure base excursion, health retreat or sports orientated trip away.

Should your hotel have a gym, then use this at least every other day, for an early morning fitness session, followed by a high protein based breakfast and afternoon swim. If you don't have access to a hotel gym, go for the more regimented room based workout, of squats, press ups, sit ups and mobility movements to kick start your day of sunbathing, strolling and reading a book on the loungers.

Regarding alcohol, consider enjoying your tipple every two or three days, instead of every day, or even complete abstinence to ensure you sleep better and wake up feeling refreshed.

Next time you book your holiday, step on your scales and make a self respecting plan of action to get fit prior to going away, rather than crawling to the airports unfit and overweight, who knows, it might continue whilst your away.

Oh...and remember your sun block folks.

Watch the full episode on YouTube, listen on Spotify, Amazon Music or Apple Podcasts.

Health:No Filter (formerly Over 40s Fitness with Tristan Lowe)

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In this short episode, I share my thoughts on a common reason we use to avoid exercising / improving our physical and mental health...namely not getting adequate, unbroken or even perfect sleep.

This excuse has become a go to for many, with tag lines ranging from "I'm struggling to get to sleep" or "I woke up too early".

This reason can quickly deteriorate to become our excuse and in some cases a self fulfilling prophecy, whereby poor sleep patterns are self diagnosed as insomnia, leading to a cycle of mental and physical fatigue caused by lack of exercise and subsequent reliance of highly processed foods for energy.

Should you recognize these patterns, my advice is to try small, time restricted 'exercise snacks' possibly as little as fifteen minutes, increasing weekly as you start to break the cycle of exercise avoidance.

Remember, something is better than nothing in this instance. You will almost certainly find yourself feeling mildly energized and optimistic after a brisk walk, swim, run or resistance based workout, as you increase blood flow, adrenaline and dopamine levels.