PMA Personal Training

28/01/2026

Week 3 / cycle 1 / day 1 / peak intensity week

Overhead press 67.5 kg 3 sets 1 rep.

I've maintained this weight for a while, as I wanted to improve my form, esp on the eccentric phase.

It's possible to get stronger, without increasing the weight if the form improves.💡

#531

25/01/2026

Week 2 / cycle 1:

163.7 X 3 (3rd set)

3x3 PB 🥇

💪🔥🏋️‍♀️ #531

24/01/2026

I went up 1.2 kg on 3x3 PB this week and 'only' managed 3x2 with 98.7 kg (it felt like a Baby Grand Piano lol).

Having a cold affecting my sleep and a PB on squats on Thursday likely didn't help!

However, this programme is designed to help get you unstuck in the next cycle, so I'm not worried.

This is why you have safety bars btw! 😉

#531

22/01/2026

Don’t Just Age — Start Training 🦾

Most people don’t “age badly” because of the calendar.
They age because they gradually lose their most metabolically active tissue: muscle.

From midlife onwards, many people unintentionally under-fuel their muscles:

❌ Light breakfasts with little or no protein
❌ Fear of meat and healthy fats
❌ Replacing resistance training with endless walking
The result?

Fading strength, aching joints, and muscle being replaced by fat.

Here’s what the science actually tells us 👇🏻

🧠 Muscle Is an Active Organ
It isn’t just for movement or appearance. Muscle helps protect against insulin resistance, osteoporosis, chronic inflammation, falls — and even cognitive decline.

⚠️ The 40+ Protein Gap
With age, muscle becomes less responsive to small protein intakes (anabolic resistance).
The low-protein meals that worked at 25 will not maintain strength at 55.

🥩 Protein Needs Go UP, Not Down
Research supports ~1.2–1.6 g/kg/day for healthy ageing — yet many adults are still encouraged to eat less.

🚶‍♂️ “Eat less, move more” is a trap
Longevity isn’t about being thin.
It’s about staying capable.
Muscle loss determines independence.

The good news?

You aren’t fragile — you’re adaptable.

Muscle still responds to:

✅ Adequate protein
✅ Progressive loading (strength training)
✅ Proper recovery

Whether you’re in your 60s, 70s, or 80s — it’s never too late to rebuild strength.

📍 PMA Personal Training

I specialise in in-home strength and balance coaching for older adults and clinical populations. Evidence-based support, delivered in your own living room.

📩 DM me to book a free consultation or to discuss how in-home coaching could support you or a family member.

Many thanks, Peter

www.pmapersonaltraining.com

19/01/2026

18/01/2026

Week 1 / cycle 1 / day 4

Completed an insane week's training with 150 kg 3x5 - new PB. 💪🏻

Squats and bench were also PBs this week. 🏆

Sensational progress given I started this programme 23 July 2025. 📈

#531

17/01/2026

✅ First aid, resus, anaphylaxis, and defibrillator training complete for another 3 years! 🩺🩻🫀

16/01/2026

90 kg 3 sets 5 reps PB 💪🏻

Trained 3 days in a row this week and got a PB on 3x5 on squats yesterday as well.

Today's workout:

Overhead press: 51.7 kg 5x3
Flat bench: 90 kg 3x5
Incline dumbbells 24 kg 2x9
Decline dumbbells 24 kg 2x9



#531

14/01/2026

Week 1 / cycle 1 / day 1 / 3x5 heavy press day / 56.7 kg

#531

09/01/2026

📉 Weight Loss vs. 🦾 Lean Muscle: 14 Years Ahead of the Curve!

▪️It’s taken over a decade, but the 2025–2030 US Dietary Guidelines released by the White House have finally caught up with the "PMA" philosophy from 2012. 📈

▪️In 2012, I was already advocating for resistance training to protect your most valuable asset: lean muscle tissue. While others chased "weight loss" through endless cardio, I was "fighting the Devil" with iron to preserve metabolic health.

▪️The science has finally confirmed what I knew 14 years ago:

▪️Muscle is Metabolic Health: The new guidelines explicitly recommend higher protein (1.2–1.6 g/kg) specifically to support functional health and metabolic rate.

▪️Lean Tissue Preservation: By prioritising protein and resistance training, you aren't just losing "weight"—you are stripping fat while keeping the muscle that ensures long-term weight loss maintenance and appetite control.

▪️Protein at Every Meal: The new advice to eat protein at every meal is exactly what is needed to trigger muscle protein synthesis throughout the day.

▪️I’ve been teaching this for over 14 years—and I’ve since backed it up with an MSc in Sport and Exercise Nutrition with merit.

▪️ If you want a strategy that doesn’t go out of date, you need coaching that understands the long game.

🚀 Don't just lose weight—build a stronger, healthier body.

Book PMA Personal Training for expert in-home coaching that combines elite nutrition with effective resistance training.

📥 DM me to start your transformation today!

Many thanks,

Peter

www.pmapersonaltraining.com

🌳💰💯 🌳💰💯

08/01/2026

The 2025–2030 Dietary Guidelines for Americans have officially landed, marking a massive shift from the old "food pyramid" to a focus on real, whole foods.

Here is a concise summary of what has changed:

🔷Real Food First: Minimally processed, nutrient-dense foods are now the primary reference standard.
🔷Boosted Protein: A new target of 1.2–1.6g/kg/day is recommended, with a focus on protein at every meal.
🔷Animal Sources: Meat, poultry, eggs, and dairy are reaffirmed as essential, nutrient-dense protein sources.
🔷 Full-Fat Dairy: Whole-food fats are back! Full-fat dairy is recommended, provided there is no added sugar.
🔷 Minimise the UPFs: Guidance now heavily discourages ultra-processed foods and refined carbs like white bread and sugary cereals.
🔷 Sodium for Activity: While limits remain, the guidelines now recognise that physically active individuals have higher sodium requirements.

Confused about how to apply these changes to your routine? As a nutritionist with an MSc in Sport and Exercise Nutrition, I can help you cut through the noise.

🚀 Level up your health with PMA Personal Training!

Book your in-home coaching for expert nutrition and physical activity support tailored to your goals. DM to get started!

www.pmapersonaltraining.com

02/01/2026

I keep hearing scaremongering about GLP-1 medications and long-term use—often from people who aren’t familiar with the clinical evidence.

The evidence tells a different story. The GLP-1 class of drugs has been studied for over 20 years, with a safety profile established in millions of patients since the early 2000s.

Mounjaro (Tirzepatide) represents the next generation of this science. While newer, it has been rigorously studied in over 10,000 trial participants over the last 9 years, building directly on that 20-year legacy of safety.

While some questions remain for lifelong use in obesity, the long-term harms of obesity itself are already proven, progressive, and life-limiting.

For many, GLP-1 medications are a vital tool to achieve meaningful, sustainable weight loss—especially when combined with structured exercise and nutrition support.

As a specialist coach, my role is to help clients protect the engine: preserving muscle, strength, and metabolic health with in-home coaching designed to make your progress simple, safe, and sustainable.

📩 Send me a message or book a free consultation to see how the PMA Method can support your journey.

Many thanks,
Peter

🌐 www.pmapersonaltraining.com