Paulshannonfitness

Paulshannonfitness On-line coaching and guidance specific towards your fat loss and weight loss needs, tailored nutrition and supplementation advice

11/04/2026

I tried out this variation of a pull up, it was way better than I expected, if you are struggling with pull up progression try it out.

Lifting weights slows brain aging by nearly a decade.After 40, your brain naturally starts to shrink. The areas that go ...
24/03/2026

Lifting weights slows brain aging by nearly a decade.

After 40, your brain naturally starts to shrink. The areas that go first are the ones that control memory, focus, and decision-making.

A Canadian study followed women aged 65 to 75 who lifted just once or twice a week. Brain scans confirmed less shrinkage in areas tied to memory and planning. And the benefits lasted even after the program ended.

Here is why it works: strength training raises BDNF, a protein that supports brain cell growth. It also increases IGF-1 and irisin, hormones that protect your brain from inflammation.

What to do:

Lift twice a week. Aim for 30 to 45 minutes of full-body movements. Squats, lunges, rows, and presses. That is where the brain protection benefits begin.

Lift heavy. Choose weights that genuinely challenge you. Gradually increase over time. That is the signal that tells your muscles to adapt and strengthen.

The longer you lift, the more your brain stays protected.

You do not need to be an athlete. You just need to start.

Save this for later and share it with someone who needs to see it.

The scale is lying to you. And it’s time you knew the truth.Your weight can swing 5-6 lbs in a single day. That’s not fa...
22/03/2026

The scale is lying to you. And it’s time you knew the truth.

Your weight can swing 5-6 lbs in a single day. That’s not fat. That’s water, salt, hormones, and food sitting in your gut.

Here’s what most people don’t realise: muscle is 18% denser than fat. So two people can weigh the exact same thing and look completely different. The scale can’t see that.

Ate more carbs yesterday? 1g of carbs holds 3g of water. Stressed out? Cortisol makes your body hold onto fluid. Had a salty meal? Your body retains water to balance it out.

None of that is fat gain.

So what should you actually pay attention to? How your clothes fit. Progress photos. Your strength. Your energy. How you genuinely feel.

Stop chasing a number. Start chasing how you feel.

Save this for the next time the scale tries to ruin your morning. And share it with someone who needs to hear it.

Hashtags:

MuscleVsFat FitnessMyths HealthyMindset FitnessJourney TrainSmart Interfit FitnessForEveryone ProgressNotPerfection BodyComposition WaterRetention FitnessMotivation GymTips PersonalTraining HealthyLiving FitnessTips

21/03/2026

No leg curl machine? No problem. 💪

Here are 4 hamstring variations you can do anywhere — no machine required. Each one targets your hamstrings differently to build strength, fix imbalances, and bulletproof your posterior chain.

1️⃣ Bodyweight Slider Curl — distal hamstring isolation
2️⃣ Stability Ball Curl — core + posterior chain activation
3️⃣ Single Leg Bench Thrust — fix left/right imbalances
4️⃣ Bench Hamstring Bridge — pure bodyweight burner

Save this for your next leg day and tag your gym partner who skips hamstrings. 👇

Hashtags:

posteriorchain homeworkout bodyweightworkout gymtips workouttips fitnesstips exercisetips strengthtraining musclebuilding hamstringcurl glutes legdayworkout gymmotivation fitnessmotivation personaltrainer onlinecoach interfit noexcuses trainsmarter functionaltraining exercisevariations fitnessprogramming workoutroutine legdayeveryday gains

We often associate lifting weights with getting “bulky” but the science tells a completely different story.From literall...
21/03/2026

We often associate lifting weights with getting “bulky” but the science tells a completely different story.

From literally changing your bone density to keeping your metabolism firing long after your workout is over, resistance training is one of the most powerful tools we have for longevity, health, and healthy aging.

It is not about ego. It is about biology.

Which of these facts surprised you the most? Let us know in the comments.

Save this post as a reminder of why you train, and share it with a friend who might need to hear this today.

EvidenceBased Interfit HealthyAging MetabolismBoost ResistanceTraining FitnessEducation TrainSmart WeightLifting FitnessForEveryone TrainForHealth

A short story of ups and downs, injury set backs and much more to the story but with a strong mind and determination alm...
24/01/2026

A short story of ups and downs, injury set backs and much more to the story but with a strong mind and determination almost anything can be done 😎

07/10/2025

Squat but with two different outcomes

05/10/2025

Different deadlifts for different situations

04/10/2025

Different abs exercises for different areas

04/10/2025

Which exercise trains which ab area.

03/10/2025

Which exercise for which part of your abs

28/09/2025

Who else was like the first time you entered a gym?

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