Ever wondered how your body actually builds muscle - and why it gets harder as you age? Oxford personal trainer Alan Griffin explains anabolism in plain English, and what that means for your training, nutrition, and recovery after 35.

Social media would have you believe progress means adding weight every single week. Oxford personal trainer Alan Griffin explains why that's unrealistic - and shares six smarter ways to measure how your training is actually working.

Think your metabolism has switched off? Oxford personal trainer Alan Griffin explains why ageing isn't the real culprit - and what you can actually do about it with the right training, nutrition, and movement habits.

Fat loss is often reduced to a simple equation of calories in versus calories out. While this principle is fundamentally correct, real world fat loss is shaped by physiology, behaviour, recovery, and environment. When progress stalls, it is rarely due to a lack of motivation. More often, it is the result of predictable biological and behavioural barriers.

If managing your appetite feels harder than it “should” be, you’re not broken and you’re not lacking discipline. Hunger is controlled by powerful biological systems designed to keep you alive, not slim. Two of the most important players in this system are hormones called leptin and ghrelin.

Scientific research consistently shows that the right amount of exercise strengthens immune function, while too much, combined with poor recovery, can temporarily weaken it. Understanding where that balance lies is key, especially for busy adults trying to stay healthy year round.

How to start strength training the right way

If you’re new to lifting, start with the basics. Here are five simple movements that form the foundation of most programmes:

1. Squat - strengthens legs and glutes

2. Deadlift - builds posterior chain and posture

3. Push-up - develops chest, shoulders and arms

4. Row - strengthens back and posture muscles

5. Plank - builds core stability and balance

Technique always comes first, then I gradually increase resistance, intensity and complexity.

1. Change your timing - If dark evenings put you off, try training first thing in the morning or during lunch breaks. Get it done before the day takes over.

2. Adjust your goals - Winter doesn’t have to be about smashing PBs. Focus on maintenance or small wins - consistency beats intensity right now.

3. Train indoors - If outdoor workouts are less appealing, swap for indoor sessions. Bodyweight circuits, resistance bands or gym-based PT sessions keep you warm and on track.

4. Layer up - For those who enjoy the outdoors, invest in good cold-weather gear. Once you’re moving, you’ll warm up fast.

5. Prioritise recovery - Winter can increase stiffness and fatigue. Stretch, sleep well and hydrate - your body will thank you.

Can Lifting Weights Help With Migraine, Fatigue & Low Mood?

Short answer: yes - done right, strength training can be a powerful ally for people with migraine, and it’s one of the most reliable ways to lift energy and mood.

When most people hear the word creatine, they think of bodybuilders and heavy gym sessions. But creatine isn’t some exotic powder - it’s a naturally occurring compound that your body already produces every day. And research now shows it’s not only valuable for athletic performance but also for long-term health, wellbeing, and even brain function.

Supplements are a hot topic in the fitness world, and multivitamins often sit at the centre of the debate. Recently, the idea of micro-dosing multivitamins - taking small amounts more frequently rather than one large daily pill - has been getting attention. But what is it, how does it work, and is there real science behind it?

For many of us, the day doesn’t start until we’ve had that first cup of coffee. But beyond the morning ritual, caffeine is one of the most researched and widely used performance enhancers in sport and fitness. The question is - does it actually help, and if so, how?

When you exercise, lift a weight, or even just blink, your body needs energy. But instead of cash or credit cards, your muscles run on their own “currency”: ATP

Vitamin A plays a vital role in immunity, vision, and skin health – all of which impact how you perform in and out of the gym. Don’t overlook it. Prioritise a balanced diet with both animal and plant sources, and consider your lifestyle demands when thinking about your nutrient intake.

The truth: The best workout is the one you’ll stick to. Every method has benefits – but your age, goals, body, lifestyle, and even your personality all matter. Want to lose fat, reduce joint pain, or feel confident in your body again? It might take a blend of two or three of these styles. And that’s exactly what we do at Griffin Fit – create personalised, sustainable programmes that fit your life, not the other way around.

What Is Sports Massage, Really?

Unlike a spa-style relaxation massage, sports massage is a targeted, therapeutic treatment. It uses techniques like deep tissue release, trigger point therapy, friction, and stretching to address specific muscle groups, often in relation to training load, posture, or injury.

It’s not just for athletes - it’s for anyone dealing with tight muscles, repetitive strain, postural imbalances, or just general aches and stiffness.

How to Overcome the Fear of Starting Something New

You don’t have to wait for the fear to disappear. You just have to learn how to move forward with it.

Here’s how:

✅ Name the fear.
Be specific. Are you afraid of failure, looking silly, or getting injured? Naming it takes away its power.

✅ Flip the “what ifs.”
Instead of “What if I can’t do it?” try “What if this changes my life?”
What if you feel stronger, sleep better, reduce stress, and gain confidence?

✅ Take one small step.
Don’t aim for perfection. Aim for progress. One class. One walk. One session. The first step is the hardest - and the most powerful.

✅ Choose the right environment.
Supportive, judgment-free spaces like Griffin Fit are key. You don’t need a six-pack or perfect form. You just need to show up.

✅ Work with a coach who listens.
You’re not just a number. We take the time to understand your story, your needs, and your pace. Our job is to make your journey enjoyable, not stressful.

✅ Visualise success.
Close your eyes and imagine yourself six months from now: fitter, stronger, more confident. Let that image pull you forward.

Top 10 Ways to Reduce Stress (And Support Healthy Weight Loss)

Here are 10 tried-and-tested strategies we use at Griffin Fit, backed by science and real-world results:

🧘‍♀️ Breathe deeply – Practice box breathing or diaphragmatic breathing for 5 minutes a day.

🌳 Get outside – Natural light and greenery lower cortisol and improve mood.

🏃 Exercise smart – Prioritise weight training and moderate cardio; avoid overtraining.

🍽️ Eat mindfully – Sit down, chew slowly, and avoid screens while eating.

😴 Sleep 7–9 hours – Protect your sleep like it’s a meeting with your boss.

📵 Limit screen time – Especially in the hour before bed. Blue light disrupts melatonin.

🧂 Stay hydrated – Even mild dehydration can elevate cortisol.

✍️ Journal or reflect – Writing down your worries can reduce their mental weight.

💬 Talk it out – Share your stress with someone you trust, or work with a coach or therapist.

🎶 Laugh, dance, sing – Activities that release dopamine and endorphins are more powerful than we give them credit for.