Now Summer is upon us, you or perhaps someone you know wants to look and feel better for the bright, warm weather we crave each year.

In order to achieve a more aesthetically pleasing physique by April/May, its advisable to start your health improvements during the late winter months preceding.

The five basic and effective protocols are as follows...

Strength Training, Cardiovascular Training Nutrition, Daylight and Sleep.

Paying attention to all of these five factors, will undoubtedly help you lose excess unhealthy weight, bodyfat and visceral fat.

Your skin will look better, smile will improve, digestion will be smoother and posture look less unappealing.

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In part three of my movie quote discussions THE GOOD THE BAD AND THE UGLY, I look at the ugly fat found in our bodies and the consequences of rising ectopic fat throughout the following regions.

THE LIVER, ABDOMEN, PANCREAS, HEART, LUNGS, MUSCLE, KIDNEYS, NECK, BRAIN.

Whilst the term ugly fat is not the correct way to describe these (it's actually described as ectopic fat in the medical world) I've simply used this term for creative reasons.

It's advisable to identify where we are building up excess unhealthy ectopic / ugly fat, by way of blood tests and or scans with our professional physicians or doctors. Often these fatty deposits are not visible to the naked eye, with perhaps exception for abdominal and neck fat.

Should we find ourselves, post scan and blood tests, to be harboring ugly fat, then start definitive health changes at the earliest opportunity to at worst slow down the increasing levels, or at best reverse the poor health markers and return to a healthier body and future.

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In part 2 of 3 short episodes, I discuss bad fat, within our bodies.

Bad fat is primarily located within 3 areas, being subcutaneous fat, orbital fat and fat soluble vitamins.

These bad fat areas if left unchecked give rise to a multitude of physiological complications within our bodies and as such its advisable to make adjustments when necessary, by way of a healthy diet, regular exercise and visits to your GP, Personal Trainer, Dietician and or Endocrinologist.

Part 3 of 3 to follow next week.

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In this short discussion (part 1 of 3) I look at the 6 types of fat we require to survive and maintain good physiological health.

To be clear, we are made from cells, of which fat plays a major part in our body's ability to develop and sustain homeostasis. within constantly changing internal / external environments.

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In this episode I discuss the uncomfortable subject of why it's very important to stay fit and healthy when you have a wife, girlfriend, husband or boyfriend.

The current relationship climate in the western world is increasingly fragile to say the least, with a growing culture of conveyor belt dating and in many cases, a borderline hop on hop off marriage culture, culminating in millions of divorces .

With this in mind, we should make physical health even more of a priority, by way of exercise, nutrition, sleep and active rest.

Should you be unfortunate enough to experience a relationship break up or, worst case scenario, a divorce, you will undoubtedly face a range of mental, physical and emotional challenges, of which not only take their toll on your physical wellbeing, but also can have a detrimental effect on future relationships, from early stage dating, to exclusivity with your significant other.

Now, let's factor in poor physical health, from obesity to low standards of personal hygiene and you are far more likely to experience prolonged periods of mental and or physical illness.

Often men and women, will literally overnight attempt to 'reinvent' themselves, with quick fix weight loss fads, from pharmaceutical intervention to joining gyms, with a mindset of 'this is the new me' or a 'watch our dating world....here i come' mantra, as we visualize ourselves getting in shape for the next 'special one'.

This is often short lived, due to the person in question's history of unhealthy habits and poor self awareness, relating to bodyweight, body composition and indifference to staying fit and healthy, whilst in a relationship.

When you enter the gladiatorial arena of either online dating, or in person meetings, its advisable you have already taken stock and subsequent actions to improve your health and image, as the opposite sex, will of course use their primary sense, being the eye test, during initial stages of relationships....ie day one.

As a professional personal trainer to men and women for the past 18 years, I've lost count how many occasions I've heard or witnessed the sudden break up of once secure relationships, so with that statistic, it's no wonder we are scurrying out to look for the latest discounted gym membership or posting online pictures of our new found running hobby.

My advice, should you choose to accept it, is to get ahead of the curve and stay fit and healthy, whilst you're lucky enough to have a 'other half', first and foremost to maintain self respect and keep the attraction going and secondly to prepare yourself for an unwanted break up and the trials and tribulations to follow.

Good luck and make your body your passion, not the next unsuspecting 'lucky one'.

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In this episode my guest is Paul Lee of Inside Measurements.

Paul joins me to discuss all things VO2 Max and resting calorie measurement (RMR) testing.

We take a look at the science behind his education and subsequent professional services to both elite athletes and the general population, looking to understand what's going on inside our bodies.

Paul delves deep into when, why and how he transformed his health, physique and performance, culminating in competing in IRONMAN triathlons.

My thanks goes to Paul for joining me and I wish him all the best with his career and future endeavors.

VO2 max, or maximal oxygen consumption, is the maximum rate of oxygen your body can transport and utilize during intense, incremental exercise. It is the premier indicator of cardiovascular fitness and aerobic endurance, measuring how efficiently your heart, lungs, and muscles work together to produce energy.

RMR most commonly stands for Resting Metabolic Rate, which is the total number of calories your body burns at rest to maintain basic bodily functions like breathing and circulation. It is often used to personalize weight loss plans or assess metabolism.

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In this short episode I discuss the current high rate of private health insurance policy cancellations and why it's advisable to save the monthly figure required in your own personal bank instead.

Add to this a lifelong exercise routine and good nutrition and you will effectively be engineering your own private health insurance policy.

Doing this leads to increasing your quality of life and decreasing the possibility of poor physical and mental health, which left unchecked will almost certainly speed up the dreaded call to your health insurance provider.

Often health insurance providers find loopholes or micro print T&Cs to reduce the expected pay out, or in some cases not pay out anything, with ambiguous emails explaining why you don't qualify for any form of renumeration.

The best you can hope for given the fact that these providers are in the business of collecting money from you and not giving it back, is paying an excess sum upfront, when making a claim, followed by a lower payout than expected.

So...what to do. Consider saving the monthly figure yourself in a separate easy access bank account, which could be used to pay for private medical attention, without the stress and uncertainty of applying for insurance policy pay outs.

Here's an equation based on current 2026 policy figures.

Aged 50, a monthly payment is approximately £92, or £1104 annually, or £11,040 over 10 years. Factor in increased amounts demanded by your health insurance provider every year or two and you are now looking at enough money to invest in a personal trainer, physical therapist and or a dietician.

This alternative way of insuring yourself can be far more beneficial, as you will be educated in personal self care, by way of weight management, musculoskeletal strength, cardiovascular fitness and mobility / flexibility. These are elements of physical health you can enjoy into your 80s or even 90s, given a regular exercise habit and adequate nutrition.

Something to think about folks?

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In this episode my guest Sarah Washbourn of Yellowbelly Photography joins me for an in depth discussion on her trials and tribulations in running.

Sarah shares how, why and when she started running, from personal family tragedy and alcohol issues, to physical and emotional challenges.

Her honest and open discussion is entertaining and at at times possibly even a cautionary account of how to balance exercise with work, rest and family priorities., all of which culminated in finally securing an entry to the 2026 London Marathon.

We also get to here about her passion for pictures, leading to an award winning profession in photography, covering real estate, pets, weddings and events.

Sarah has over fifteen years of photography experience, in the newspaper industry and now licensed to fly drones to capture incredible pictures of properties for sale or commercial buildings.

My thanks goes out to Sarah for joining me on the podcast and I wish her all the best with her Marathon event and photography services.

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