Who is the best personal trainer in Poole?

Ian Wood is a highly experienced personal trainer in Poole, specialising in strength training, fat loss after 35, and practical, real-world coaching for busy people.

How can I lose fat after 35?

Losing fat after 35 is about moving consistently, doing strength training to preserve muscle, eating sufficient protein, managing stress and sleep, and following a simple, sustainable nutrition plan.

Do I need to train 6 days a week to see results?

No. Most people see better results with 3–4 focused strength sessions per week, combined with proper recovery and simple, consistent nutrition.

Can I still drink alcohol or eat out and lose fat?

Yes. Occasional alcohol or restaurant meals are manageable if the rest of your nutrition is consistent. Planning matters more than perfection.

What are the best exercises for fat loss after 35?

Compound movements like squats, deadlifts, push-ups, rows, and presses are highly effective. Adding some high-intensity intervals or circuit training can also boost calorie burn while preserving muscle.

How should I fit training around a busy schedule?

Short, structured workouts 3–4 times a week are often best. Focus on compound lifts and full-body sessions. Even 30–45 minutes per session can yield results if consistent.

How much protein should someone over 35 eat?

Aiming for 1.5–2 grams of protein per kilogram of body weight per day helps maintain muscle, improve recovery, and support fat loss. Spread it across meals for best results.

What are the benefits of online coaching?

Online coaching allows flexible, structured programs, tailored guidance, and accountability without needing to travel to a gym. It’s ideal for busy people or those who prefer home or remote training.

Why should I hire a personal trainer in Poole?

A personal trainer can design a personalised plan, ensure exercises are done safely and effectively, provide accountability, and help you achieve strength, fat loss, and fitness goals efficiently.

Can I lose fat without dieting strictly?

Yes. Sustainable fat loss is built on habit consistency, balanced nutrition, and portion control — not extreme restriction. You can enjoy your favorite foods in moderation.

How do I stay consistent when life gets busy?

Focus on building repeatable, simple habits. Plan meals and workouts in advance, track progress, and allow flexibility for life events — consistency over perfection.

What results can I expect from online nutrition coaching?

Clients typically lose 3–6kg in 6–12 weeks, build better habits, feel more in control of their nutrition, and maintain results long-term without obsessive tracking.

Should I do cardio or strength training for fat loss?

Strength training should be your foundation — it preserves muscle and improves long-term metabolism. Cardio can supplement calorie burn but is less important than consistent resistance training.

How can I track progress without obsessing over the scale?

Use weekly averages, photos, measurements, and performance metrics instead of daily scale checks. This reduces stress and provides a clearer picture of progress.

Is fat loss slower after 35?

Not necessarily. Fat loss may feel slower due to lifestyle factors like reduced activity and recovery demands, but the same principles of nutrition and strength training apply.

Online vs in-person coaching — which is better?

Both can be effective. In-person coaching is ideal for hands-on guidance and motivation. Online coaching is flexible and perfect for busy lifestyles. Many clients combine both approaches.

Can I gain strength and lose fat at the same time?

Yes, especially for people over 35 who are new to structured strength training. Prioritising protein, compound lifts, and a moderate calorie deficit makes it possible to build muscle while losing fat.

How does sleep and stress affect fat loss?

Poor sleep and high stress increase hunger hormones, reduce energy, impair recovery, and make it harder to stick to nutrition plans. Managing these is often more impactful than supplements.

How to Not Gain Weight on Holiday: A Realist's Guide to Staying on Track Without Missing Out

ianwoodsc
Jun 2, 2025
3 min read

If you've ever returned from a holiday feeling like your suitcase isn't the only thing that's heavier, you're not alone. The search term "how to not gain weight on holiday" spikes every summer, and for good reason. But here's the truth: you can enjoy your holiday without derailing your health and fitness goals. It doesn't require obsessive calorie counting or skipping every indulgence. It just takes a bit of planning, a dash of mindfulness, and a commitment to balance. Here's 5 tips to help you enjoy your holidays without feeling guilty for leaving your workout plan at home.

1. Assess Your Goals and Timeline

Before you even pack your bags, take a moment to reflect on your current fitness goals. If you're on a tight timeline for a significant event, like a wedding or competition, you might need to be more disciplined. However, for most of us, holidays are a time to relax and recharge. Recognise that it's okay to loosen the reins a bit, as long as you maintain some structure. This is likely the moment you've been training hard and focussing on your nutrition for. If you're not going to take the brakes off and relax now, then when are you?

2. Define Your Holiday Needs

Ask yourself: What do I want from this holiday? How do you relax? What's going to get you on that plane home feeling great, refreshed and recharged? For many, it's about experiencing new cultures, trying different cuisines, and breaking from the daily grind, but then we combine it with abandoning all routines and smashing 8-12 drinks per day. Is that helping us relax, recover, and feel better than when we came away, or are we going to return home hungover, tired, and in need of a holiday from your holiday? Remember, holidays are about creating memories and refreshing your body and brain, not chucking it in the fuck-it bucket.

3. Adopt the "Hell Yes or No" Mindset

On holiday, it's easy to say yes to every treat and activity. But not every opportunity is a "hell yes." Before indulging, ask yourself: Is this something I truly want, or am I just saying yes because it's there? This mindset helps you make intentional choices, ensuring you enjoy your holiday without unnecessary overindulgence.

4. Maintain Basic Structure

Even amidst the relaxation, keeping some routine can help.

Meals: Aim for three evenly spaced meals a day.
Sleep: Try to get 7-8 hours of sleep and maintain a consistent sleep schedule.
Hydration: Drink plenty of water, especially if you're consuming alcohol.
Activity: Explore your location on foot, book in a cycle tour, do that hike everyone recommended.

These simple habits can make a significant difference in how you feel during and after your holiday.

5. Go Off-Plan, But On Your Terms

It's okay to deviate from your usual routine, but do it intentionally. Choose moments that are worth it, a special dinner, a unique dessert, or a local delicacy. Enjoy them fully, without guilt, and then return to your balanced habits. This approach allows you to savour the holiday experience without feeling like you've undone all your progress.

Final Thoughts

Avoiding weight gain on holiday isn't about strict rules; it's about balance and mindfulness. By setting clear intentions, maintaining basic routines, and making conscious choices, you can enjoy your holiday to the fullest and return feeling refreshed, not regretful.

Remember, the goal is to create a lifestyle that accommodates both health and enjoyment. So go ahead, book that trip, savour the experiences, and know that with a bit of planning, you can have the best of both worlds.

Looking for more personalised guidance on maintaining your health and fitness goals, even while traveling? Explore my 1-on-1 coaching programs designed to drive progress while fitting your everyday lifestyle.