Rmfitnesswellbeing

02/05/2026

This.. this, oh and this....
Lift weights or use resistance bands to maintain your strength and independence in later life

Most people do not lift weights because they want bigger arms.

They lift because they want to keep their independence.

After 20 years of practicing medicine, I have watched too many people lose function not because of one big illness, but because of slow muscle loss they never noticed. It has a name. Sarcopenia. And it begins in your thirties.

A 2025 study in Scientific Reports analyzed thousands of U.S. adults and found that low appendicular skeletal muscle mass was strongly associated with a higher risk of all-cause mortality. The takeaway is not that we need to look like athletes. It is that muscle is metabolic, hormonal, and protective tissue.

Strong muscles regulate blood sugar. They support bone. They make you less likely to fall, and far more likely to recover if you do.

Two or three sessions a week is enough.

Resistance bands count. Body weight squats count. A jug of water in each hand counts.

In my practice, I have seen people in their seventies and eighties build back strength they had assumed was gone forever. The body listens when you give it work to do.

You are not lifting for the mirror. You are lifting for the next thirty years of your life.

What is one strength move you can add to your week, even just twice?

30/04/2026

Started at 10kg… now pulling 80kg like it's nothing.

Two women in their 70s turning up every week, putting in the work, and casually outlifting people half their age.

No magic formula. No shortcuts. Just consistency, hard work, and a mindset shift.

Safe to say retirement isn’t slowing these two down anytime soon 😂💪

10kg ➡️ 80kg. Not bad for a couple of legends.

17/04/2026

Not every fitness journey is about pushing to the absolute limit.

This photo is from one of my Live Well Move Well classes — a group of incredible individuals who were all originally attended the NHS Living Well Programme (which I also run) due to long-term conditions, reduced mobility, or an increased risk of falls.

Since then, every single one of them has chosen to keep going. To keep showing up. To keep investing in their health.

And that’s what this is really about.

Personal training isn’t just about intensity — it’s about meeting people where they are, supporting them, and helping them move better so they can live better.

The progress I’ve seen in this group has been amazing. Not because of perfection, but because of consistency. They show up week in, week out — even on the days they don’t feel their best — and they give what they can.

That’s what creates real, lasting change.

If you’ve ever felt like fitness “isn’t for you,” this is your reminder: it absolutely can be — with the right support.

If you want to know more about how I can support you hit the Whattsapp button below.

17/04/2026

I've had someone send a contact form from my website enquiring about sports massage. You didn't leave contact details. Please can you get in touch again.

31/03/2026

Just thought I'd share some feedback received from clients ...
"Would highly recommend Rachel Fitness. This was exactly what I needed to get me going. Rachel is excellent with her knowledge and worked me on the areas that suited me best. I feel great after every session. And not only does she do personal training she offers massage service too - this was amazing. I will definitely be back 💪👏"
And from another massage client
"My knee is feeling so much better and not as painful as it was.Thank you"

27/03/2026

Following on from my post yesterday about sarcopenia (the loss of muscle mass as we age), I wanted to share a real-life example from one of my amazing clients in our over-60s sessions—shared with her permission.

The graph on the left shows her muscle mass steadily increasing since she started training, while the graph on the right shows a consistent reduction in body fat. Proof that strength training truly works at any age.

What makes this even more inspiring? Before joining, she had never lifted weights. Now she’s in the gym four times a week, confidently deadlifting, bench pressing, and squatting—recently achieving an incredible 76kg deadlift!

She also set herself three personal challenges:
• Get down to the floor and back up without using hands — achieved
• Stand up from a bench using just one leg — achieved
• Hold a dead hang for 30 seconds — achieved (now pushing towards 1 minute and currently at 47 seconds!)

This is exactly why I said yesterday: it is never too late to start. Building strength and muscle is essential at every age—not just for fitness, but for maintaining independence and improving quality of life.

If you’ve been thinking about starting, let this be your sign 💪

👉 If you (or someone you know) want to feel stronger, more confident, and more independent, send me a message or comment below and I’ll get you started.

26/03/2026

I had a lady in her late 70's enquiring about joiningthe gym today, one of the questions she asked me was 'am I to old to start this?' My response 'Absolutely not!!' and here is why that was my response.
Sarcopenia (age-related muscle loss) isn’t just about getting weaker — it’s one of the biggest drivers of falls, frailty, and loss of independence as we age.

The good news? The evidence is very clear:

👉 Resistance training is the most effective intervention we have.

Across multiple meta-analyses and randomized trials:
• Strength consistently improves
• Physical function (walking speed, chair stands, balance) improves
• Independence and quality of life increase

Interestingly, muscle mass doesn’t always increase significantly — but that doesn’t mean it’s not working.

Why? Because:
✔️ Your nervous system gets better at recruiting muscle
✔️ Muscle quality improves
✔️ You become more efficient and coordinated

In short: you get stronger and more capable — which is what actually matters.

💡 What does the research suggest works best?
• Train 2–3x per week
• Use moderate to heavy resistance
• Focus on compound movements (legs + pulling exercises)
• Stay consistent over time

💡 Bonus:
Pairing resistance training with adequate protein intake (~1.2–1.6 g/kg/day) may further support results.

📌 Takeaway:
The earlier you start the better the results, but it's never too late to start as you will see results whatever your age.

Strength training isn’t just for performance or aesthetics — it’s one of the most powerful tools we have to preserve function, independence, and health long-term.

Lift weights. Stay capable.

If you want to know more about the sessions I offer and want to start your journey, hit the contact me button below. Don't put off until tomorrow, what you can start today.

11/03/2026

👨‍👩‍👧‍👦 Parents in the local area – quick question…

If there was a family session where parents and kids could move together and learn simple nutrition tips, would that be something you'd be interested in?

I'm thinking about adding a family-focused class to Live Well, Move Well – something fun and relaxed where families can:

✅ Move together
✅ Learn simple healthy habits
✅ Build confidence around food and activity
✅ Have a bit of fun while doing it

It wouldn’t be intense or “bootcamp style” – just practical, family-friendly movement and nutrition ideas that work in real life.

Before I start planning it properly, I’d love to know:

👇 Would this interest your family?
👇 What ages are your children?
👇 What day or time would work best?

Comment below or send me a message – your feedback will help shape the sessions.

Let’s help families Live Well and Move Well – together. 💪