Mercian Fitness - Healthy Ageing, Longevity & Fitness Coaching

Mercian Fitness - Healthy Ageing, Longevity & Fitness Coaching Coaching & Personal Training by a CIMSPA Chartered Member. Exercise referral, Obesity, Diabetes, Heart Rehab and Lower Back Pain qualified.

Mercian Fitness was started by Ian Northcott who is a personal trainer with the aim of creating “Functional Exercise For Everyone".

Day 1 – Dover to Ypres, Tuesday 15 September 2026A proper start to the trip today, although the story really began yeste...
16/09/2026

Day 1 – Dover to Ypres, Tuesday 15 September 2026
A proper start to the trip today, although the story really began yesterday in Dover.
We drove down on Monday, had a wander around, sorted the bikes, worked out the car parking for the week and were very pleased to discover that the hotel were happy for us to take the bikes into the room.
The sleeping arrangements were less conventional.
For reasons that felt straight out of a Morecambe and Wise sketch, two grown men ended up sharing a double bed. Dave then added to the atmosphere by putting on his CPAP mask and looking like Darth Vader. Unfortunately, while the mask may have protected him from everything, it did absolutely nothing for me when he started farting like his life depended on it.
Up at 5.30am this morning for the early ferry.
We got to the terminal with the bikes, boarded without too much drama and celebrated the beginning of the ride with what can only be described as the most expensive cold breakfast imaginable. It took so long to get served and then pay that the food was pretty much cold by the time we ate it.
The unlimited cappuccino refills did improve matters considerably, although there remains some doubt as to whether Dave had actually purchased the “unlimited” part.
Then it was over to France and onto the bikes.
The planned route was fairly straightforward. Our interpretation of it was not.
At various points, both of us appeared to have slightly different ideas about where the route actually went, which added a few extra miles and a bit of character-building navigation. By the time we reached Ypres, we had ridden around 45 miles.
One of the first meaningful stops came at Canada Farm Cemetery, around 5 km outside Poperinge. It takes its name from the wartime dressing station that once stood nearby. That set the tone nicely for what we want this trip to be about: not just battles and generals, but the people who treated the wounded, moved supplies, kept things going and dealt with the consequences of war.
Later we reached Brandhoek New Military Cemetery and found the grave of Captain Noel Chavasse VC and Bar, MC.
Chavasse was a doctor with the Royal Army Medical Corps and one of only three people ever to be awarded the Victoria Cross twice.
His first VC came from his actions at Guillemont during the Somme fighting in August 1916, when he repeatedly went out under fire to find, treat and bring in wounded men.
His second came during the Third Battle of Ypres in 1917. Already wounded himself, he continued treating and rescuing casualties for two days before eventually dying from his wounds on 4 August 1917.
Standing at his grave and seeing the two Victoria Cross emblems carved into the headstone was one of those moments where the history stops being abstract.
After that, it was on to Ypres and the Novotel.
Good room, bikes safely in, around 45 miles in the legs and everything feeling good.
The evening was spent doing what every finely tuned endurance athlete should apparently do after a long ride: finding a Belgian beer.
We had a wander around Ypres as the light faded, with the Cloth Hall looking spectacular as it lit up for the evening. Tomorrow we’ll spend more time exploring the Salient and, importantly for us, we’ll be presenting our wreath at the Menin Gate during the Last Post ceremony.
A good first day.
Plenty of miles, a few wrong turns, some laughs, and already a couple of moments that really brought home why we wanted to do this ride in the first place.
If you’d like to support the journey and the cause behind it, our JustGiving page is here:
https://www.justgiving.com/page/iananddavewesternfw?utm_medium=FR&utm_source=WA&utm_campaign=lc_frp_share_transaction_fundraiser_page_donation_received_-_nth_donation

Your body is like a hybrid car.It has two engines:The aerobic engine (runs on oxygen, smooth, efficient, built for endur...
15/09/2026

Your body is like a hybrid car.
It has two engines:

The aerobic engine (runs on oxygen, smooth, efficient, built for endurance).

The anaerobic engine (turbo mode, short bursts, runs hot and drains fast).

If you always train like you’re being chased — all-out, all the time — you’re only ever using that turbo engine. Sure, it’s fast… but it burns out quick. You never build the real engine that gets you through races, workouts, and long days without falling apart.

The Secret Is in the 75%

If you train at around 75% of your max heart rate — steady, conversational, nose-breathing pace — you’re building your aerobic base.

This kind of training:

Builds a bigger, stronger heart
Creates more capillaries to deliver oxygen.
Increases mitochondria (your muscles’ power plants).

Trains your body to burn fat, not just sugar.

Makes you faster at the same effort level.

It’s like laying down a wide, smooth highway before trying to race on it.
But Isn’t Easy Training… Lazy?

Not even close.

In fact, it’s what elite athletes do most of the time. Over 80% of their training is done below this line — slow, steady, controlled. Not because they’re lazy, but because they’re smart.

You’re not skipping work — you’re teaching your body to go fast later with less effort.

Here’s What Happens After a Few Weeks at 75%:

Your pace gets faster — but your heart rate stays the same
You recover quicker.

You stop hitting that “dead legs” feeling so often.

You build real stamina that lasts
You stop needing to crush every session just to feel like you “did something”.

Bottom Line:
Stop flooring the gas pedal every workout.
Train at ~75% MHR, build the engine, and watch what happens.
Slower now = faster, longer, easier later.
Photo by Marcel Eberle on Unsplash

🍺 NO ALCOHOL OCTOBER — WHO'S IN?I'm launching a 31-Day No Alcohol Challenge for October, and you're very welcome to join...
15/09/2026

🍺 NO ALCOHOL OCTOBER — WHO'S IN?

I'm launching a 31-Day No Alcohol Challenge for October, and you're very welcome to join us.

But we're not running it here on Facebook/Instagram.

The challenge will take place inside my FREE Fit After 50 online community, where I'll post the challenge, check-ins, information and support throughout the month.

The idea is simple:

1st–31st October. No alcohol.

This isn't about preaching that nobody should ever drink. It's about taking alcohol out for one month and seeing what YOU notice.

What happens to your sleep?

Your energy?

Your mood?

Your weight or waist?

Your training and recovery?

And perhaps most importantly, what do you learn about your own relationship with alcohol?

There are no extra workouts attached to this. If you're already exercising, carry on with what you're doing. This is about making one change and seeing whether it helps you feel and live better.

Want to join us?

Come over and join my Fit After 50 Skool Community — it's completely FREE to join:
👉 www.fitafter50.uk
👉
Once you're in, look for the No Alcohol October Challenge and tell me “I'M IN!”

The community isn't just for this challenge either. It's aimed particularly at those of us in the second half of life who want sensible, practical information about exercise, strength, mobility, health, nutrition and living well — without the fitness-industry nonsense.

There are free courses, educational posts, discussions and plenty more challenges coming.

You don't have to be one of my PT clients. Everyone is welcome.

Move Better. Feel Better. Live Better.

See you inside.

Ian Northcott BEM CIMSPA Chartered Exercise Professional

Photo by Zetong Li on Unsplash Photo by Kevin Grieve on Unsplash

FREE COURSE on FITNESS MOTIVATIONJoin our free community and gain access to a free course on Fitness Motivation:https://...
15/09/2026

FREE COURSE on FITNESS MOTIVATION

Join our free community and gain access to a free course on Fitness Motivation:

https://www.skool.com/mercian-personal-training-1429/classroom/ca9dcd14

I am committed to helping people move well and move better so that we can all live healthier lives.

I am a L3 Personal Trainer, L3 Exercise Referral and Long Term Conditions Qualified, I am L4 Obesity and Diabetes Qualified and I am awaiting my results from my L4 Cardiac Rehab Course.

I hope you decide to complete this free course and look at the otjer free resources and support in our community.

www.iannorthcottpersonaltraining.co.uk

Chartered exercise coaching for adults 50+ — strength, heart health, diabetes, back pain and healthy ageing. Train for the next 20 years.

EXERCISE - LONGEVITY PILLI’ve spent my life around fitness. Coaching it. Practicing it. Living it. But over the past few...
15/09/2026

EXERCISE - LONGEVITY PILL

I’ve spent my life around fitness. Coaching it. Practicing it. Living it.

But over the past few years, something shifted.

I realised that fitness wasn’t the full picture.

Health — real health — needed to be deeper.

🧠 Not just strength, but nervous system resilience

🫀 Not just movement, but cardiovascular and metabolic control

🧬 Not just goals, but longevity

Now, I check my heart rhythm. My blood pressure. My glucose. My recovery. Not from fear — but from clarity.

And I’ve never felt better.

I’ve redefined what fitness means to me.

It means:
Feeling energised
Sleeping well
Moving pain-free
Thinking clearly
Avoiding chronic disease
And staying present for the people I love.

This isn’t about restriction. It’s not extreme. I still share meals, enjoy a glass of wine, walk the dogs, laugh.

But I also make decisions that serve the future version of me.

If any of this resonates — if you’ve been feeling stuck, or unsure where to start — I’d love to help.

📩 Message me if you’d like support. No pressure. No judgement. Just practical guidance and daily choices that build something better.

You don’t have to overhaul your life.
You just have to begin with one step.
I did. And it’s changed everything.

Photo by Kaylee Garrett on Unsplash

💡 How I Use HRV, ECG, and Metrics to Guide Smarter Training (and How You Can Too)If you’re using a device like Garmin, U...
14/09/2026

💡 How I Use HRV, ECG, and Metrics to Guide Smarter Training (and How You Can Too)
If you’re using a device like Garmin, Ultrahuman, Welltory, or even a home ECG like Kardia or Wellue — you’re sitting on powerful health data.

But what do you actually do with it?
That’s where I come in.

I’ve built a system — powered by AI — that helps me interpret:
🧠 HRV (Heart Rate Variability) to assess recovery
🩺 ECG readings to monitor rhythm and heart health
🧘‍♂️ Stress scores, body battery, and sleep metrics
💓 Blood pressure and heart rate trends
🌡️ Temperature and inflammation signals
Each day, I use these insights to adjust:

✅ Training load (push, pace, or rest)
✅ Type of session (cardio, strength, mobility)
✅ Recovery needs (hydration, supplements, breathwork)
And I can help you do the same.

🙋‍♂️ Want to Learn How to Use Your Data?

If you’re tracking any of the above — but don’t know what it means — I can interpret it for you.

Whether you want to train harder, recover better, or reduce risk of injury or rhythm issues, I’ll guide you using real, meaningful numbers — not guesswork.

Let’s build your training around your body — not just your calendar.
Message me if you want help turning your metrics into action.

MILES LEFT ON THE ROAD — The Mercian RoadGetting older does not mean the best of your life is behind you.You can still s...
14/09/2026

MILES LEFT ON THE ROAD — The Mercian Road

Getting older does not mean the best of your life is behind you.

You can still start again.Still get stronger.

Still learn something new.Still make plans.

Still travel.Still love.Still laugh.Still surprise yourself.Age changes things, of course it does.

But it does not mean you stop.Miles Left on the Road is about that feeling — looking ahead and realising there is still plenty of life left to live.

Listen here:https://distrokid.com/hyperfollow/themercianroad/miles-left-on-the-road/

The memories, story, concept and lyrics are mine. I use AI tools to help create the music, vocals and finished production.

The Mercian Road — Stories Turned Into Songs

Riding The Western Front Way for Combat StressIn September 2026, Dave and I are cycling over 500km across the battlefiel...
13/09/2026

Riding The Western Front Way for Combat Stress

In September 2026, Dave and I are cycling over 500km across the battlefields of the Western Front — from Dunkirk through Nieuwpoort, Ypres, Lens, Albert, Péronne, Arras, Armentières and Poperinge, and back again.

https://www.justgiving.com/page/iananddavewesternfw?utm_medium=FR&utm_source=CL&utm_campaign=020

We first met in the Falklands in 1985 — Dave (RAF Dental Branch) and me (Royal Army Dental Corps).

Forty years later, we’re still pushing each other… just now it’s on two wheels instead of in uniform.

We’re doing this to raise at least £2,000 for veterans’ mental health support.
Importantly — this ride is fully self-funded.Every single pound donated goes directly to the charity. We’re covering all travel, accommodation and kit ourselves.

The miles will be tough. The history along the route is sobering. And the cause is bigger than both of us.

If you can spare £10 or £20, it genuinely makes a difference. If you can’t donate, please share the page — that helps more than you think.

Thank you for the support.

Ian & Dave

Help Ian Northcott raise money to support Combat Stress

🚴‍♂️🚴‍♂️ JUST OVER TWO WEEKS TO GO — AND WE NEED YOUR HELP!On 14 September, Dave and I set off to cycle the Western Fron...
13/09/2026

🚴‍♂️🚴‍♂️ JUST OVER TWO WEEKS TO GO — AND WE NEED YOUR HELP!

On 14 September, Dave and I set off to cycle the Western Front Way, from Nieuwpoort in Belgium through the battlefields of the Western Front to Péronne in the Somme.
And now it's getting VERY real!

Our fundraising target for Combat Stress is £2,000.
RAISED: £1,201 ❤️ TO GO: £799 🎯

So we're asking for one final push before we get on those bikes.

If you've been thinking, “I'll sponsor them nearer the time”...
This is nearer the time! 😂

Even £5 makes a difference. In fact, if around 160 people gave a fiver, we'd virtually be there.

And if you can't donate, please SHARE THIS POST. That costs absolutely nothing and could put our fundraiser in front of somebody who can help.

Combat Stress supports veterans struggling with their mental health, which makes this journey through the battlefields of the Western Front mean far more to us than simply completing a bike ride.

14 SEPTEMBER. TWO BIKES. ONE WESTERN FRONT. £799 TO GO.

We'll do the pedalling. 🚴‍♂️🚴‍♂️ Can you help us get the fundraising over the line?

👇 DONATE HERE: https://www.justgiving.com/page/iananddavewesternfw?utm_medium=FA&utm_source=CL



Please donate. Please share. And thank you to everybody who's already behind us.

Ian & Dave

🧠Why Moving After You Eat Lowers Blood Sugar — and Keeps You Lean (with Analogy)When you eat, your body fills with sugar...
12/09/2026

🧠Why Moving After You Eat Lowers Blood Sugar — and Keeps You Lean (with Analogy)

When you eat, your body fills with sugar (glucose). That’s normal — it’s your fuel.

But sugar can’t just float around forever. It needs to get into your muscle cells — and for that, it needs a special helper called GLUT4.

🗝️ Think of GLUT4 Like a Garage Door Opener:
Your muscles are the garage
Sugar is the car trying to park inside
GLUT4 is the garage door remote — it tells the door to open
But the remote doesn’t work until you give it a signal.

🚨 There are Two Signals That Wake Up GLUT4:
Insulin — your body sends this out when you eat
Movement — even a little movement (like walking or calf pumps) turns the remote on too.

And when that happens, sugar drives into the garage (your muscles), instead of getting stuck in traffic (your blood).

💥 Why Soleus Push-Ups Work:
The soleus muscle in your calf is like a sugar sponge.

When you pulse your heel up and down (even while sitting), it gently tells GLUT4 to open the garage door — without raising your heart rate or needing a workout.

Just 60–90 seconds of soleus push-ups after eating can:
Lower blood sugar
Reduce fat storage
Improve energy
Train your body to stay insulin-sensitive.

✅ Simple Habit:
After a meal (or before glucose peaks):
Do a short walk, or
1–2 minutes of soleus push-ups, or
Breathe deeply with your legs elevated
You’re telling your body:
“Let the fuel in. Don’t let it pile up.”
That’s smart health — and it works.

Photo by Myriam Zilles on Unsplash

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