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.

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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.

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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.

In this short episode, I look at our nations obsession with home improvements, from adding conservatories and kitchen extensions to mowing the lawn and buying shiny new household appliances.

Whilst it's nice to replace tired looking carpets or swap the kitchen worktops for a 'modern' updated version, it's equally important, if not more so, to take inventory of our health and fitness.

Our bodies are without question the most vital aspect of our lives, in which our organs, muscles, ligaments, tendons, bones and nervous system are essentially a priceless home.

Entering our spring season, we are inclined to start sprucing up the home and garden in anticipation of the five to six months to follow, culminating in new block paving or a fresh lick of paint in the hallways and bedrooms.

Consider making a plan to do likewise with your health, from excess bodyweight and body fat reduction, to improving your cardiovascular fitness and muscular strength. This is turn will almost certainly give you a sense of accomplishment, as your waistline shrinks and face looks younger.

Add a purposeful reduction in your sugar intake and decrease your alcohol consumption and enjoy the newly found mental clarity, normally associated with the aforementioned abstinence.

Should you apply yourself to both home improvements and exercise, give yourself a pat on the back, whilst you stand tall and survey the straight lines on the lawn.

Remember folks, there's no point having shiny taps, if your water's rotten.

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In this short episode I look at the current health and fitness obsession / accountability undertaken by hip hop musicians, from Jay Z and Busta Rhymes to Method Man and Kendrick Lamar.

With the accumulation of approximately 2.5 billion dollars of personal wealth Jay Z is the worlds richest music artist of any genre and fittingly works out to prolong his health, with weight training and a keen eye on a balanced healthy diet.

Countless rappers have fallen victim to an early grave, by way of obesity related disease and or alcohol / drug related consumption. With this in mind, the famous MCs of New York, Los Angeles, Atlanta and Chicago are enlisting personal trainers and dieticians to assist with weight loss, muscle gain and nutritional adherence.

The point being...next time you play your favorite artist, get down to your local gym or PT and break a sweat yourself.

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In this episode my guest is Rosie Elvin, of ADHD FOCUS.

Rosie kindly joins me to share her personal and professional insight into the broad subject of ADHD (Attention deficit / hyperactivity disorder).

As a verified Neurodiversity in the workplace trainer, online course creator and public speaker, Rosie has worked with Lincoln University and more recently Nottingham Trent University, providing education and awareness.

The mission - to raise awareness about ADHD and neurodiversity, equipping employers and employees with practical tools to thrive, both personally and professionally. Celebrating unique strengths of neurodivergence, whilst addressing its challenges, fostering inclusive environments, that empower everyone to succeed.

A passion to highlight underdiagnosis and lack of awareness of ADHD in girls and women and the diverse ways ADHD manifests.

My thanks goes out to Rosie, for her valuable insight and at times surprising statistics, surrounding the disorder.

In the future should I work with a personal training client, who has confirmed his or her ADHD diagnosis, hopefully I'll be in a better position to understand the signs and symptoms connected.

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In this short episode, recorded in a local city center park, I discuss why we should utilize all four seasons in our quest for better health and fitness levels.

Approaching March, it's likely many of you are still thinking about or pondering over when you are going to start walking, swimming, weight training or improving your nutrition.

Take into account, within 4 weeks time, we are a quarter of the way through 2025, of which only April to September we are blessed with daylight and warmer weather, before the annual doom and gloom filled prospect of the autumn and winter months.

Start today folks and avoid the norm of avoidance in healthy decisions, waiting for a warm sunny day, which might not materialize until May or June.

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In this episode I share my thoughts and experiences regarding why we should consider using books for inspiration and information on all health and fitness related.

By taking the time to visit your local book store and purposely deliberate on which book to choose, its likely you'll be more invested into your book of choice, due to the physical experience of venturing out onto the high street or regional shopping center.

With the deluge of social media platforms, vying for our 'divided' attention, it' far easier to get distracted within minutes, or even seconds as we play with mobile phones, laptops or smart pads whilst absently scrolling through sensation driven videos, showcasing a 'health guru' or instagram fitness model in Dubai or California.

Whilst I'm a firm believer in the use of technology to improve our experiences and knowledge, I also champion the process of reading an actual book to soak up information.

As a professional Personal Trainer, I keep a selection of books at home and at work for referencing anatomy and physiology, in order to maintain a balanced view in my quest to provide answers for clients and subscribers alike.

A book can be loaned out, gifted to a friend or donated to your local charity shop, for someone else to enjoy it, albeit at a heavily discounted price, whereas it's unlikely you'll do this with a TikTok scroll or IG funny snippet.

Our brains are increasingly becoming hard wired to the internet and it's ever growing dominance, culminating in a modern culture of fleeting interest in health topics, rather than taking time out to read, understand and reflect on what our bodies are capable of.

Podcasts, audio books and videos all have a place in 2025, of which I'm a collaborator no less...BUT....I always keep an eye out for a great page turner as well.

If an author has worked tirelessly to write a book, with or without assistance, give him or her your attention and hard earned cash for their efforts and remember to share what you've learned.

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Stay fit and Healthy

Tristan Lowe