Stop Aiming for 10,000 Steps: Here Is Your Ideal Daily Step Target  (backed by science)

With the rise in popularity of fitness trackers and wearables such as Garmin, Fitbit, and smart rings, we are becoming much more aware of our health and daily movement patterns. Naturally, one of the most frequently asked questions we receive at Hall Training is: “How many steps should I aim for each day?”

Often, the person asking will quickly follow up with: “Is 10,000 a good number to shoot for?” It is a fantastic question, as it is incredibly easy to adopt the arbitrary ten thousand step target and literally run (or rather walk) with it. Let me peel back the layers of this fitness onion and look at the concrete scientific data to help shape your view on the exact number of steps you actually need.

The Myth of the 10,000 Step Target

A short trip through history reveals that the 10,000-step target was never based on scientific research or recommended by health experts. It was actually born from a highly successful Japanese public relations and marketing campaign leading up to the 1964 Tokyo Olympics.

Following the Olympics, a pedometer named Manpo-kei – translating to “10,000-steps meter”- was designed and sold to promote physical activity among the people of Japan. It was also heavily touted that the Japanese character for 10,000 (万) visually resembles a person walking – personally, I can see this.
Whether this was brilliant design or sheer coincidence, the campaign successfully got Japan and the rest of the world on their feet. But does walking 10,000 steps actually optimize our health and lifespan?

The Science of Step Counts and Diminishing Returns

The answer depends entirely on your current baseline level of fitness. You see, the fitter you are the more work and effort you need to apply to further increase your health and fitness; which up to a point you reach a peak and hit a rate of diminishing returns.

The Simple Explanation: If you currently do very little exercise, adding just a small amount of walking (an additional 2,500 steps per day) will drastically improve your health. However, if you are already an athlete who walks 15,000 steps a day, adding another 2,500 steps will barely make a dent in your overall health profile.

The Detailed Explanation: Scientific literature shows a non-linear relationship between step counts and `all-cause mortality` (the risk of dying from any cause). A review in Preventive Medicine found that a person going from 2,500 to 5,000 steps a day could decrease their mortality risk by about a third. That’s an extra 2,500 steps, which equates to roughly 20 additional minutes of walking per day.
Conversely, taking those same additional 2,500 steps when you are already highly active – going from 12,500 to 15,000 steps a day – only yields a marginal health improvement of one to two percent.

Finding Your Ideal Step Target

To help you determine exactly what you should be aiming for, I’ve have broken down the scientific data based on your current activity levels. Sadly, the average UK adult only gets between 3,000 and 5,951 steps per day. If you’re reading the Hall Training blog, you likely have aspirations of wanting to push past being just “simply average.”

If you lead an inactive lifestyle (<5,000 steps per day), then you have two possible options:

1. Shoot for an additional daily step increase of 2,500 steps – this will reduce your risk of dying by around a third.
2. Increase this to an additional 4,000 steps a day – taking you above 8,000 steps per day. You’ll soon see the benefits observed in the JAMA study, where participants saw a 51% reduced risk of dying from any caus

For those in the middle – mildly active (5,000-8,000 steps):

1. A 2019 review of seven different studies found that every increment of 2,000 steps per day (up to 10,000) was associated with a 10% lower cardiovascular event rate.
2. Furthermore, the study also found individuals with impaired glucose tolerance saw an 8% yearly reduction in cardiovascular disease just by adding 2,000 steps to their baseline (your daily avg.)

If you’re already living an active lifestyle and regularly hitting 10,000 steps, pushing toward 12,000 steps can maximise your longevity benefits, yielding up to a 65% reduction in mortality risk compared to sedentary individuals. However, whether it’s worth going beyond 12,000 steps remains up for debate. The time-versus-benefit trade-off probably isn’t worth it for your overall health, as you could invest that additional time into other health-promoting practices instead – such as strength training, Pilates, sauna use, cold plunges, meditation, or breathwork.

The Power of Walking in Nature

Where you walk can be just as important as how much you walk. If you live or work close to natural environments, take advantage of them. UK scientists analysing 26 studies on exercise environments concluded that spending time in nature is vastly more beneficial for a range of psychological outcomes compared to urban or indoor settings.

Walking through nature has been shown to increase happiness and energy levels while driving major decreases in anxiety, fatigue, and feelings of hostility. It also supercharges your brain; a widely cited Stanford University study reported an average increase of 60% in creative output for people walking in natural environments. 

Final Thoughts: Time to Level Up

If you’re ready to observe dramatic changes in your fitness, energy levels, creativity, mood, and health, there is no magic pill that compares to the power of walking. According to research by Cancer UK, we spend nine times more time seated than we do walking, with almost half (46%) of us working Brits walking for less than an hour every workday. We were born to walk, but more importantly, we were born to walk and carry (heavy) things.

Once you are routinely getting between 8,000 and 12,000 steps per day, it is time to level up. As you’ll soon learn in my follow-up blog post, I’ll dive into why walking with weight is even better. Grab a pack, load some weight, and let’s carry the load!
Until next time – get outside, get walking!

Summary of Key Points

• The 10k Myth: The 10,000 step rule was a 1964 marketing stunt (Manpo-kei), not a medical directive.
• Diminishing Returns: The greatest health benefits occur when moving from a sedentary lifestyle to a moderately active one (e.g. jumping from 2,500 to 5,000 steps drops mortality risk by 33%).
• Target Metrics: Aim for 8,000 to 12,000 steps to maximise longevity and reduce cardiovascular risks.
• Environment Matters: Walking in nature boosts creativity by up to 60% and significantly reduces anxiety compared to urban walking.
• Next Steps: Once you master your daily step count, adding weight (rucking) is the ultimate way to level up your fitness.

Our complete guide to optimal Vitamin D Levels

Let’s talk about a hot topic – Vitamin D, where most people still think of Vitamin D as a simple nutrient – something you “top up” during summer or with a supplement.
But Vitamin D isn’t actually a vitamin at all – shock! It’s a prohormone, meaning your body converts it into a hormone that influences immunity, bone density, metabolism, brain function and even mood regulation.

It’s one of the most powerful, and most commonly deficient, nutrients in the UK so let’s spend the next 3-minutes getting you up-to-date with the facts.

Why Vitamin D Matters (Key Benefits)

Vitamin D plays a pivitoal role, impacting 2,700 genes that help to keep our system running and functioning at optimal health. A few key areas Vitamin D helps with is:

• Immune function: supporting antiviral defence and lowering inflammation
• Bone and muscle health:  regulating calcium absorption, strengthening bones, and supporting muscle contraction
• Mood and mental wellbeing: low levels are associated with seasonal depression, low motivation and fatigue
• Metabolic health: helpping to maintain insulin sensitivity and energy production
• Hormone regulation: influencing thyroid function, sex hormones, and cellular repair

And its importance becomes even more striking during menopause.

Vitamin D, Menopause & Bone Health: Why Women Need More Support

Post-menopause, oestrogen levels naturally drop – and estrogen is protective for bone strength and calcium metabolism.
This hormonal shift accelerates bone loss, increasing the risk of:

• Osteopenia
• Osteoporosis
• Fractures
• Loss of muscle mass (sarcopenia)

Vitamin D is essential here because it improves calcium absorption, reducing bone turnover helping with bone formation and strength. Supports osteoblast activity, which is the building cells of bone, and helps to maintain muscle function, which reduces fall risk. In fact, evidence tells us Vitamin D supplementation (≥800 IU/day) plus calcium reduces fall risk by up to 22% in older adults.

Women post-menopause often require higher Vitamin D levels to maintain bone integrity compared to younger adults. Ensuring levels are in the optimal range (as I explain below) is one of the simplest, evidence-based ways to protect future mobility and longevity.

Vitamin D Deficiency in the UK: The Winter Problem

It’s estimated that approximately 1 in 6 people in the UK are clinically deficient (< 25 nmol/L) in Vitamin D, while 50% of Brits have suboptimal Vitamin D levels; and in winter this number spikes sharply, as between October and March, the sun is too weak for your skin to synthesise Vitamin D; even on a clear day.

How Much Sunlight Do We Actually Need?

Your skin only makes Vitamin D when exposed to UVB rays from sunlight. When UVB rays hit the skin, they convert 7-dehydrocholesterol (a cholesterol derivative) into pre-vitamin D3.
This molecule then undergoes a heat-dependent rearrangement into Vitamin D3 (cholecalciferol), which enters the bloodstream where the liver and the kidneys then convert it to 1,25(OH)₂D aka. calcitriol – the active hormone we all know.
But key variables affect how much we can produce as the sun must be at least 45° above the horizon for UVB to reach you and have a UV index of 7 or more.

To produce an effective amount of Vitamin D naturally, we typically need:

• 10-15 minutes of full-body exposure on a UV index 7 day
• 20-30 minutes when the UV index is around 3.5
• 5-7.5 minutes when the index reaches 14

Cloud cover, clothing, time indoors and shorter days all compound the deficit. None of these conditions exist in the UK winter.
If you’re uncertain you can track your area’s UV index here: https://d.vitamin.today/

How to Improve Vitamin D When Sunlight Is Poor

If we’re uable to make enough Vitamin D from sunlight how else can we obtain it? Well, here are the three most effective approaches you can use over the winter months:

1. Diet Support
Food alone typically isn’t enough to reach optimal levels, but it helps maintain a baseline.

Top dietary sources include:

• Fatty fish such as salmon, sardines, trout, mackerel
• Egg yolks
• Mushrooms exposed to sunlight or UV (portobello, shiitake, maitake; one of the best plant-based sources)
• Offal and liver
• Fortified foods such as cereals, spreads, oat/soy milks
• Cheese

Mushrooms are particularly interesting because UV-exposed mushrooms can contain very high levels of Vitamin D2, supporting intake even in plant-based diets.

2. Cold Exposure – A Forgotten Evolutionary Mechanism
This is where things gets fascinating.

New research, including a 2025 clinical paper, suggests that cold exposure can increase circulating Vitamin D levels independent of sunlight.

How Cold Changes Vitamin D Physiology

When you immerse yourself in cold water several mechanisms come into action:

1. Brown and beige fat activate to generate heat
2. These tissues undergo metabolic uncoupling to produce heat instead of ATP – this is how cold plunging helps to increase your metabloism and increases calorie exoenditure
3. During this process they emit a very faint near-infrared (NIR) glow
4. NIR wavelengths can mobilise Vitamin D from fat stores and
5. Activates the enzymes that convert Vitamin D into its usable form (25(OH)D → 1,25(OH)₂D)

Cold also compresses the skin and stiffens the hydration layers around cells – a mechanical effect that “wakes up” dormant enzyme pockets involved in hormone conversion.

Why This Matters Evolutionarily

For populations living in low-light, Arctic environments – such as the Inuit – winter sun wasn’t strong enough for Vitamin D synthesis, so their biology had to adapt through:

• Cold-induced thermogenic activation
• High-fat, Vitamin D rich diets
• Near-infrared heat release from brown fat
• Increased Vitamin D turnover to maintain levels without sunlight

The cold acted as an internal signal for the body to keep Vitamin D moving – amazing when you think about it!

Cold Exposure at Avanto°

Our cold plunge at Avanto° is intentionally designed to activate brown fat safely and powerfully, making it a winter-friendly tool to stimulate vitamin mobilisation, improve energy and support metabolic health through inceased metabolisim.

We would recommend 3-6 minutes of cold exposure to help stimulate these (magical) pathways.

3. Smart Supplementation
Finally, we come to supplementing VitaminD. This is the most reliable winter strategy and we’ve made it easy for you.

Based on the literature, the general recommended daily intake for:

1. General maintenance: 1,000–2,000 IU per day (this is reserved for people who already have optimal levels)
2. Those with low levels or higher needs: 2,000–4,000 IU per day (this is recommended for most peple – women going through menopause, low sun exposure, darker skin tone, indoor lifestyle)
3. People who are chronically sufficient: 20,000 IU 2x per week (this higher dose should ideally be guided by testing)

Absorption Trick: Take Vitamin D With Fat
Vitamin D is a fat-soluble substance, meaning it requires fat to be absorbed. When supplementing with Vitamin D it’s important to take alongside food and not on an empty stomach or fasted state.

One study shows you get a 30-32% higher absorption rate when taken with a high-fat meal (e.g. eggs, avocado, nuts, oily fish) compared with a low-fat meal.

This dramatically improves effectiveness.

What Should Your Vitamin D Levels Be?

Vitamin D is measured as 25(OH)D in nmol/L in the UK.

NHS / Standard Reference Ranges

• Deficient: < 25 nmol/L
• Insufficient: 25–50 nmol/L
• Adequate for basic health: 50–75 nmol/L

However, I would argue 75 nmol/L is still too low and if we’re wanting to reach optimal health then we need to be striving for the optimal ranges (supported by endocrine, bone-health & sports medicine research)

• Optimal for immunity & bone health: 75–120 nmol/L
• Optimal for performance, mood & menopause support: 100–150 nmol/L

Most people feel their best – metabolically, mentally and hormonally – in the 100–150 nmol/L range.

So how do you know where you’re at? It’s best to test your levels.

Testing Your Vitamin D Levels

Most tests cost around £40 for an easy at-home blood test. Here’s two easy options for you to take:

1. MedChecks Vitamin D Test (£39) – this is the gold-standard finger-prick test that will provide you with your exact Vitamin D level
2. Tescos Vitamin D Blood Spot Test (£8) – this is a more affordable snapshot of deficiency, but will only reveal whether you’re deficinet or not, it will not provide you with an exact level.

Both of these tests will help you understand whether you need dietary support, supplementation, or more targeted dosing.

Summary: Your Winter Vitamin D Plan

Because sunlight is too weak to synthesise Vitamin D between October and April, most of us in the UK will not be getting enough vitamin D naturally.

To stay strong through the darker months I strongly recommend to:

1. Increase dietary Vitamin D (especially oily fish & mushrooms)
2. Experiment with cold exposure to stimulate vitamin mobilisation (Avanto° is ideal)
3. Supplement smartly – and always with a higher-fat meal
4. Track levels every 3-6 months to ensure you stay in the optimal range

Vitamin D affects everything from immunity to bone health to mood, and winter is wehn we’re at our most vunerable aand exactly when we need it most.

Modern Vampires Use Sunscreen Now – Here’s How to Update Your Garlic Defense

Halloween 2025 is upon us once again, and frankly, I’m concerned. Not about the usual suspects – witches have gone digital (they’re now all on TikTok now), zombies are too slow for our fast-paced world – although a case could be made that these are the modern teengage glued to their phones?? and frankly, most monsters seem more interested in social media fame than actual terrorising.

But vampires? They’ve evolved.

We’re no longer dealing with your grandmother’s cape-wearing, castle-dwelling bloodsuckers. Today’s vampires have adapted to modern life through what can only be described as supernatural wellness optimisation. They’ve discovered SPF 50+ sunscreen (apparently the undead are very concerned about UV damage), invested heavily in blue light blocking glasses for all that screen time, and some have even embraced the indoor lifestyle trend that became popular during 2020.

The real game-changer? These technologically-savvy bloodsuckers have figured out that UVA protection allows for limited daylight operations. We’re talking vampires with morning coffee runs, vampires attending brunch (they order the bloody mary, obviously), and vampires who’ve probably got LinkedIn profiles showcasing their centuries of experience in “stakeholder relations.”

They use contactless payment (no more fumbling with ancient coin purses), have mastered Ring doorbell technology to scope out their targets, and worst of all – they’ve discovered vitamin D supplements as a potential workaround for their traditional solar limitations.

This calls for a serious scientific reassessment of our traditional defenses. If vampires can adapt to modern UV protection strategies, clearly our garlic game needs to level up too.

The Original Research: A Brief Retrospective

You may recall our Halloween blog a few years ago that referenced the groundbreaking 1994 leech study (because ethical committees still won’t approve vampire volunteers, typical red tape). The results were shocking: two-thirds of leeches actually preferred garlic-smeared hands, suggesting our beloved bulbous protection might be more like a supernatural dinner bell.

But that was over 30 years ago. Science marches on, vampires adapt, and most importantly, garlic research has exploded.

Breaking: The Allicin Revolution

Recent research has revealed something extraordinary about garlic’s active compound, allicin. Studies show that garlic exhibits “exceptional antibacterial properties against Gram-positive and Gram-negative bacteria” and possesses “powerful antimicrobial, antioxidant, and cardiovascular benefits.”

But here’s where it gets interesting for vampire defense…

Allicin is only released when garlic is crushed or chopped. This means those decorative garlic braids hanging in your kitchen? Completely useless against the undead. You need that fresh, weaponised allicin working for you.

The Modern Vampire Dilemma

Contemporary vampires present unique challenges that traditional folklore never anticipated:

1. Energy Vampires: They drain your phone battery and WiFi bandwidth
2. Social Media Vampires: They feed off your engagement metrics and personal data
3. Subscription Vampires: They auto-renew your services indefinitely
4. Delivery Vampires: They somehow never need to be invited in, thanks to contactless delivery

2025 Experimental Update: The Smart Home Study

Methodology improved thanks to modern technology

Working with a team of “volunteer researchers”, we conducted a 21st-century vampire defense analysis using:

• Fresh garlic paste (maximum allicin activation)
• Garlic supplements (for convenience-oriented households)
• Garlic-infused essential oils (because aromatherapy vampires are apparently a thing)
• Control group: Alexa playing garlic-themed podcasts

The subjects? Since actual vampires still refuse to participate in clinical trials (probably liability issues), we tested on mosquitoes – nature’s tiny vampires that actually do want to suck your blood.

Results That Will Shock You

Plot twist: The 2025 data completely contradicts our 1994 findings!

• Fresh garlic paste showed 73% mosquito avoidance
• Garlic supplements: 45% effectiveness
• Essential oils: 12% effectiveness (mostly because mosquitoes were confused by the spa vibes)
• Control group (Alexa method): 2% effectiveness (though participants reported feeling more educated about Italian cuisine)

The Science Behind the Protection

Modern research reveals that allicin’s antimicrobial properties work by disrupting cellular membranes. While vampires technically don’t have traditional cellular structures, they do have supernatural membranes that separate their essence from our reality.

Theoretical vampire vulnerability assessment:

• Classic Dracula-types: High susceptibility due to old cellular firmware
• Sparkly vampires: Medium susceptibility (glitter provides some protection)
• Modern urban vampires: Low susceptibility (they’ve built up resistance through exposure to garlic festivals and foodie culture)

Updated Defense Recommendations for 2025

Based on these findings we can now outline and recommned several protocols (ranked) in effectivenss for maximum protection.

Tier 1 Defense: (maximum protection)

• Fresh garlic, crushed within 10 minutes of expected vampire encounter
• Smart doorbell with garlic-scented motion sensor alerts
• Backup garlic paste in kitchen and bathroom (vampires are clever)

Tier 2 Defense: (practical daily use)

• High-quality garlic supplements (look for standardised allicin content)
• Garlic-heavy meal prep (protection and cardiovascular benefits)
• Strategic garlic placement in all entry points

Tier 3 Defense: (better than nothing)

• Garlic powder in emergency kit
• Garlic-scented hand sanitiser (pandemic habits with vampire benefits)
• Italian restaurant takeout menus (psychological warfare)

Economic Impact Analysis

Fun fact: The global garlic market is projected to reach $84.6 billion by 2025. Coincidence? I think not.

Big Garlic clearly understands something about supernatural defense that the rest of us are just catching up to. Their investment in allicin research suspiciously coincides with increased vampire sightings in popular media.

The Verdict: Garlic Redeemed

Unlike our pessimistic 1994 conclusions, 2025 science supports Team Garlic. The key isn’t just having garlic – it’s activating the allicin properly and understanding that different vampire subspecies require different approaches.

Modern vampires may be technologically sophisticated, but they still operate on fundamentally supernatural principles. Allicin’s membrane-disrupting properties combined with its “significant effects on the immune system” create a biochemical supernatural barrier that even Instagram-savvy bloodsuckers can’t hack.

Final Recommendations

As we head into Halloween 2025, remember:

1.  Fresh garlic beats supplements beats powder
2.  Crush it fresh for maximum allicin activation
3.  Layer your defenses (physical garlic & digital vampire blockers)
4. Stay current with vampire evolution trends

And if all else fails, student loan debt remains the most effective vampire repellent known to science – nothing supernatural wants to get anywhere near that level of financial burden.

Stay safe, stay garlicked, and Happy Halloween 2025!

The Temperature Secret That Makes Red Light Therapy 25% More Effective

Welcome to the Future of Recovery

At Hall Personal Training, we’ve always been committed to helping our clients achieve optimal health through evidence-based practices. That’s why we’re excited to introduce you to Avanto°  our sister company launched in September to further expand our wellness offerings beyond traditional training.

Avanto° brings together three powerful recovery modalities: sauna therapy, cold water immersion, and red light therapy, all housed in a purpose-built space designed around the latest scientific research. While each modality offers incredible benefits on its own, it’s the intelligent combination and timing of these therapies that creates truly transformative results.

Today, we’re diving deep into red light therapy – one of the most misunderstood and incorrectly applied wellness tools in the industry. You’ll discover why most facilities get the timing completely wrong, and how our evidence-based approach at Avanto° ensures you get the maximum therapeutic benefit from every session – enjoy!

Introduction: What Are Red and Near-Infrared (NIR) Light Therapies?

Red light therapy, also known as photobiomodulation (PBM), involves exposing the body to specific wavelengths of red and near-infrared (NIR) light. These wavelengths, typically range from 600nm to 1000nm, penetrate the skin and underlying tissues, where they influence cellular biology in ways that can promote healing, reduce inflammation, and improve overall health. The science is clear: both red and NIR light directly impact mitochondrial function (our cellular health) and help your body optimise repair at a cellular level.

Scientifically Backed Benefits: What Does It Really Help With?

1. Enhanced Mitochondrial Function, ATP Production & Lowers Blood Glucose
   Red and NIR light therapy primarily works by activating cytochrome c oxidase (CCO), a key enzyme in the mitochondrial respiratory chain. A 2024 study in Wiley’s Journal of Biophotonics demonstrated that red light (670 nm) increases mitochondrial membrane potentials and adenosine triphosphate (ATP) production, profoundly boosting cellular energy at the source. Remarkably, the study found that just 15-minutes of red light exposeure after a meal, reduced blood glucose by almost 28%.
2. Reduced Inflammation and Pain Relief
   Red light therapy has been proven to reduce pain intensity by 20-30% by decreasing inflammation and promoting angelistic activity linked to various conditions. This effect is especially valuable for those living with disorders like chronic fatigue syndrome (CFS), multiple sclerosis (MS), and fibromyalgia, all of which are closely tied to inflammation and mitochondrial stress.
3. Improved Skin Health and Wound Healing
   Red light stimulates collagen production, supports microcirculation, and accelerates wound repair. It is well recognised as a non-invasive, effective tool for improving skin tone and speeding up tissue healing, with a 2024 meta-analysis showing red light therapy increasing wound healing (as measured by wound size reduction) by around 14% to 38% as compared to control intervention – I personally use red light therapy on my kids wounds to speed up the healing and help get them back up on their feet; it really is amazing!
4. Special Benefits for Chronic Conditions
   Recent research shows promising benefits for people with chronic fatigue syndrome (CFS), multiple sclerosis (MS), and fibromyalgia. For example, a 2023 trial found that whole-body photobiomodulation therapy led to an average 31% reduction in Fibromyalgia symptoms at 6 weeks, and a persistent 18% reduction at 24 weeks as measured by a Fibromyalgia Impact Questionnaire (FIQR), with notable improvements in pain, stiffness, fatigue, sleep, anxiety, and depression, and quality of life. 

The Temperature Factor: Why Heat Reduces Red Light Effectiveness

Temperature plays a major role in red light therapy outcomes. Scientific studies reveal that increasing skin temperature (as happens in a sauna) results in more light absorption at the surface, reducing how deeply beneficial red and NIR photons penetrate. This undermines the therapy’s effectiveness at reaching mitochondria in deeper tissues.

Conversely, cooling the skin before light treatment – even with simple cold exposure – substantially increases the penetration depth. Studies demonstrate that cooling the skin before red light treatment can increase light penetration by over 25%. A study published in the Journal of Biomedical Optics showed that cooling the skin makes tissue more transparent to therapeutic wavelengths, allowing more light to reach deeper cells. This improvement occurs because vasoconstriction (narrowing of blood vessels) reduces superficial blood volume, allowing more photons (light particlaes) to travel to deeper tissues where mitochondrial benefits occur.

Recent research from 2025 further confirms that low-powered devices that don’t generate much heat (such as the full body panels here at Avanto°) achieve better tissue penetration than high-powered, heat-generating systems. The science is clear: cooler skin temperature optimises light therapy effectiveness.

This is why red lights installed in saunas represent more marketing than meaningful therapy. The elevated temperature environment directly counteracts the penetration needed for true therapeutic benefit, making it largely ineffective despite the appealing concept of combining modalities.

So, instead of using red lights in hot environments (like a sauna), the best science currently supports red light after cold exposure for maximum benefits.

Our Approach at Avanto: Evidence-Based Red Light Protocols

At Avanto°, our approach is rooted in the latest evidence. That’s why we removed our red light therapy tower out of our sauna and installed full body panels in our changing areas –  this way you can receive a full therapeutic dose without heat interference.

Our protocol: Experience a cold plunge first, then apply red light therapy while your skin is still cool and vasoconstriction is pronounced. This sequence capitalises on physiological changes that maximise light penetration, so you get the real, cellular-level and theraputic outcomes you’re after.

Start with Our Reset Protocol: The Perfect Introduction to Science-Based Recovery

If you’re new to red light therapy and cold exposure, our Reset Protocol is the ideal starting point. This carefully designed 25-minute session demonstrates exactly why the post-plunge timing we’ve discussed is so effective.

What Is The Reset Protocol? This gentle yet powerful protocol helps calm your nervous system, release daily pressure, and sharpen mental focus, leaving you ready to tackle whatever’s next on your to-do list.

The Science-Based Sequence:
Step 1: Rinse (1-3 mins) – Prepare your body and mind under a warm shower
Step 2: Plunge (3-6 mins) – Cold water immersion to activate your nervous system and create optimal vasoconstriction
Step 3: Recharge (15 mins) – Red light therapy while your skin is still cool to maximise penetration and cellular benefits

This protocol perfectly embodies the temperature science we’ve explored: the cold plunge creates the ideal physiological conditions (vasoconstriction and cooled skin) that allow the subsequent red light therapy to penetrate deeper and deliver maximum benefits. You’re not just getting two separate therapies – you’re getting them in the scientifically optimal sequence.

Perfect For:

• Busy professionals managing stress
• Anyone seeking mental clarity and calm
• A first-thing morning or mid-day ‘reset’
• Those new to contrast therapy wanting to experience the real benefits

Ready to experience it in action? Book your Reset Protocol session here

The hidden cost of rapid weight loss: When the cure becomes worse than the condition.

Weight loss drugs like Mounjaro (tirzepatide) have taken the world by storm, promising dramatic results with minimal effort. But what if I told you that while you’re celebrating the numbers on the scale, you might be borrowing from your future self to look better today? Recent research reveals a disturbing truth: these “miracle” drugs could be accelerating your aging process and compromising your long-term health in ways that go far beyond what meets the eye.

The Shocking Reality: Your Muscle Is Disappearing

The most alarming evidence comes from groundbreaking research that should make anyone considering Mounjaro think twice. A pivotal 2024 review published in the journal Obesity compared the effects of tirzepatide with data on age-related muscle loss, and the findings are nothing short of startling.

The SURMOUNT-1 trial data revealed that participants lost at least 10% of their muscle mass over 68-72 weeks. To put this in perspective, this percentage loss is roughly equivalent to the estimated average decline in muscle mass that occurs over 20 years of typical aging in adults over 30.

Think about that for a moment… 

If you’re a 30-year-old who’s been taking Mounjaro for 18 months, you’ve essentially time-traveled into the future and now possess the muscle mass of your fifty-year-old self – two decades of aging compressed into less than two years.
According to research published in The Lancet Diabetes & Endocrinology, this rapid muscle loss isn’t just a cosmetic concern, it’s a fundamental threat to your body’s structural integrity and metabolic health.

The PMC study further confirms these findings, showing that while tirzepatide achieves impressive weight loss numbers, “the composition of that weight loss is deeply problematic”. You’re not just losing fat, you’re losing the very tissue that keeps you strong, metabolically active, and functionally independent as you age.

Why Muscle Mass Is Your Longevity Insurance Policy

Understanding why muscle loss is so devastating requires recognizing that muscle tissue is far more than just what helps you lift heavy objects. Your muscles are metabolic powerhouses, hormonal regulators, and the foundation of healthy aging – especially for women.

The Metabolic Engine
Muscle tissue accounts for up to 30% of your resting metabolic rate. When you lose muscle mass, your metabolism doesn’t just slow down, it crashes. This creates a vicious cycle where maintaining weight becomes increasingly difficult, leading to metabolic dysfunction and increased disease risk.

The Postmenopausal Crisis
For postmenopausal women, the stakes are even higher. A comprehensive 2007 study revealed that postmenopausal women experience a rapid decrease in muscle mass of 0.6% per year – and this accelerates dramatically with hormonal changes. The research published in Climacteric shows that this “musculoskeletal syndrome of menopause” makes women particularly vulnerable to:

• Increased fracture risk: Studies demonstrate that higher muscle mass correlates directly with improved bone microarchitecture
• Metabolic dysfunction: Muscle loss directly impacts insulin sensitivity and glucose metabolism
• Cardiovascular complications: Research shows muscle mass is inversely related to cardiovascular disease risk
• Functional decline: Loss of independence and increased frailty risk

The Longevity Connection

Perhaps most critically, emerging research establishes muscle strength as one of the strongest predictors of longevity. Studies consistently show that individuals with higher muscle mass & strength live longer, healthier lives with reduced disease burden and maintained cognitive function well into advanced age.

The devastating cascade effect of muscle loss cannot be overstated. Research published in BMC Musculoskeletal Disorders demonstrates that individuals with sarcopenia face dramatically increased risks for falls, fractures, and hospital readmissions . The statistics are sobering: studies consistently show that 20-30% of patients die within the first year after a hip fracture. Even more alarming, recent research indicates that 27.8% of older adults experience recurrent falls within just six months of hip fracture surgery.

This creates a devastating domino effect: muscle loss leads to increased fall risk, falls lead to fractures, and fractures dramatically increase mortality risk. When you artificially accelerate muscle loss through drugs like Mounjaro, you’re essentially fast-tracking yourself toward this high-risk cascade years or decades earlier than would occur naturally. A 2024 systematic review confirmed that muscle mass measurement is independently associated with adverse outcomes in hip fracture patients , highlighting how critical muscle preservation is for survival and recovery.

Who Should Never Touch These Drugs

The research is crystal clear: certain populations should avoid weight loss drugs entirely, as the risks far outweigh any potential benefits.

Elderly Adults (65+) 
Older adults are at extreme risk because they’re already experiencing natural age-related muscle loss (sarcopenia). Given the fact we lose 35-40% of our muscle mass between 20-80 years of age; adding drug-induced muscle wasting medications, like Mounjaro creates a perfect storm for accelerated frailty and functional decline.

Individuals with Existing Sarcopenia
Anyone already showing signs of muscle weakness, slow walking speed, or reduced physical function should never consider these medications. The additional muscle loss could push them past the point of no return for independent living.

Frail Populations 
Those with existing health conditions, recent hospitalisations, or signs of physical frailty face dramatically increased risks of complications, falls, and accelerated health decline when muscle mass is further compromised.

Postmenopausal Women Without Resistance Training 
Given the hormonal challenges already affecting muscle mass, postmenopausal women who aren’t actively engaged in strength training are particularly vulnerable to the devastating effects of drug-induced muscle loss.

Damage Control – Strategies to Minimise Muscle Loss

If you’re someone who’s chronically overweight or obese, these weight-loss drugs can certainly help you make a start on shedding a significant amount of weight. However, if you’re not medically diagnosed as “obese” and are instead using these drugs as a quick-fix or convenient route to lose weight – despite the potential risks – then certain strategies become absolutely non-negotiable for minimising muscle loss.

1. Prioritise Protein Intake
   Research published in the Journal of the International Society of Sports Nutrition demonstrates that consuming 1.6-2.2 grams of protein per kilogram of body weight daily is essential for muscle preservation. During periods of caloric restriction, protein needs actually increase, not decrease. High-quality sources should be spread throughout the day, with particular emphasis on leucine-rich foods that trigger muscle protein synthesis.
2. Incorporate Strength Training 
   Resistance exercise is absolutely critical – not optional. Studies show that without progressive resistance training, up to 40% of weight lost comes from muscle tissue. Research in Sports Medicine confirms that 2-3 strength training sessions per week focusing on major muscle groups can significantly reduce muscle loss during weight reduction.
3. Maintain Sufficient Calories 
   Extreme caloric restriction accelerates muscle loss. Moderate caloric deficits (300-500 calories below maintenance) preserve more muscle mass than aggressive restrictions. The goal should be sustainable fat loss, not rapid scale victories.

Better Alternatives That Actually Support Your Health

Before exploring natural alternatives, it’s crucial to understand how weight loss drugs like Mounjaro actually work – and why there are safer ways to achieve the same benefits.

Understanding GLP-1: The Key to Appetite Control 
GLP-1 (Glucagon-Like Peptide-1) is a naturally occurring hormone produced in your intestines that plays a critical role in metabolism and appetite regulation. When functioning optimally, GLP-1:

• Suppresses appetite by signaling fullness to your brain
• Slows gastric emptying, keeping you satisfied longer after meals
• Regulates blood sugar by stimulating insulin release when needed
• Reduces food cravings, particularly for high-calorie processed foods

How Mounjaro Hijacks Your Natural System `
Tirzepatide (Mounjaro) works by mimicking and amplifying GLP-1 activity in your body. Essentially, it floods your system with synthetic signals that override your natural appetite and satiety mechanisms. While this creates dramatic appetite suppression and rapid weight loss, it comes with the devastating side effects we’ve discussed – particularly the accelerated muscle loss that ages your body by decades. 

The drug essentially forces your body into an unnaturally suppressed appetite state, but it does so in a way that disrupts normal physiological processes and muscle preservation.

The Natural Alternative: Supporting Your Body’s Own GLP-1 Production

Rather than overwhelming your system with synthetic hormones that compromise your future health, consider these evidence-based alternatives that work with your body’s natural systems to optimize GLP-1 production safely and sustainably

1. Hydrogen Water – Nature’s GLP-1 Booster 
   Groundbreaking research published in PMC reveals that hydrogen-rich water consumption can naturally increase GLP-1 levels and suppress appetite without the devastating side effects of pharmaceutical drugs. The HYDRAPPET randomized controlled trial showed that participants consuming hydrogen water for 8 weeks experienced:        • Significant appetite suppression through natural GLP-1 elevation
   • Improved body composition without muscle loss
   • Enhanced sleep quality – crucial for metabolic health
   • Better circulating hormone profiles 

   Consuming hydrogen water using H2 Tabs represent a natural way to achieve the appetite-suppressing benefits without the muscle-wasting consequences.

2. Increase Protein and Fiber for Natural Satiety 
   Research consistently shows that high-protein, high-fiber diets naturally increase GLP-1 production while supporting muscle mass. Studies demonstrate that consuming 25-35 grams of fiber daily alongside adequate protein creates powerful satiety signals that rival pharmaceutical interventions, but with health-promoting rather than health-destroying effects.
3. Optimise Sleep – The Forgotten Weight Loss Tool 
   Sleep research reveals that inadequate sleep disrupts hunger hormones more dramatically than most people realize. Studies published in Sleep Medicine Reviews show that:          • Sleep deprivation increases ghrelin (hunger hormone) by up to 28%
   • Poor sleep reduces leptin (satiety hormone) by 18%
             • Quality sleep naturally optimises GLP-1 production
     • 7-9 hours of quality sleep can be as effective as some medications for appetite regulation
4. Exercise: Your Ultimate Health Investment 
   Unlike weight loss drugs that compromise your future, exercise provides compounding benefits:  

   • Preserves and builds muscle mass – the opposite of drug effects
   • Naturally increases GLP-1 production through multiple pathways
            • Improves insulin sensitivity for sustained weight management
            • Enhances metabolic flexibility for long-term health
            • Supports cognitive function and mood – benefits that drugs can’t match

Research in Medicine & Science in Sports & Exercise demonstrates that combining resistance training with moderate cardio (similar to the programming we offer our members here at Hall Training) provides superior long-term weight management compared to pharmaceutical interventions without the devastating health consequences.

The Bottom Line: Choose Your Future Self Wisely

The promise of rapid weight loss through medications like Mounjaro may seem appealing, but you’re essentially trading your future strength, health, and independence for temporary fleating victories. The research is unambiguous: these drugs age your body at an accelerated rate, stripping away the very tissue that keeps you healthy, strong, and metabolically robust.

Your muscle mass isn’t just about appearance; it’s your longevity insurance policy. Every pound of muscle you lose is a deposit withdrawn from your future health account, and the interest compounds in ways that will affect every aspect of your later years.

Instead of borrowing from your future self to look better today, invest in strategies that enhance both your current appearance and long-term health. The natural approaches outlined above don’t just help you lose weight; they help you build the foundation for a longer, stronger, more vibrant life.

The choice is yours: quick fixes that mortgage your future, or sustainable strategies that invest in the person you’ll become. Your 70-year-old self is counting on the decisions you make today.

Invest in Your Future Self with Hall Training

At Hall Training, we understand that true transformation isn’t about quick fixes that compromise your health; it’s about building sustainable habits that enhance both your present and future self.

While the fitness industry pushes dangerous shortcuts and “miracle” solutions, we take a different approach. We believe in investing in your long-term health, strength, and vitality through evidence-based methods that work with your body’s natural systems, not against them.

Our Comprehensive Approach Includes: 

1. Evidence-Based Nutrition Support: We help you understand how to fuel your body for optimal health, muscle preservation, and sustainable weight management. No extreme restrictions, no muscle-wasting protocols – just smart, sustainable nutrition that supports your goals (and your health).
2. Structured Strength Training Programs We prioritise what matters most: building and preserving the muscle mass that keeps you strong, metabolically healthy, and functionally independent as you age. Our programmes are designed specifically around strength training, with particular attention around balance for overall health and longevity.
3. Education Over Quick Fixes: We believe knowledge is power. That’s why we educate our members about topics exactly like this blog post. Understanding the why behind healthy choices empowers you to make decisions that serve your long-term interests, not just immediate gratification.
4. Holistic Health Focus: From sleep optimisation to stress management, hormone balance to recovery protocols, we address all the factors that influence your health and body composition. Because true wellness isn’t just about what you do in the hour in gym, but how you spend the other twenty-three hours of the day.

Stop Borrowing from Your Future. Start Investing in Today.

Every day you delay implementing proper nutrition and strength training is another day you’re not building the foundation for lifelong health and vitality. While others are caught up in the latest fad or looking for shortcuts that compromise their future, you could be making genuine progress toward becoming the strongest, healthiest version of yourself.

Ready to invest in your future self? Our 30-Day Accelerator Programme is designed to kickstart your journey with the right foundation from day one. You’ll learn the principles, establish the habits, and experience the confidence that comes from knowing you’re building something sustainable.

Take Action Today

Don’t let another day pass wondering what your life could look like with the right support and guidance. Your future self – the person who will be strong, confident, and thriving in their 60s, 70s, and beyond, is waiting for you to make the choice to invest in them today.

Contact us today – to learn more about our 30-Day Accelerator Programme, because your future self will thank you for the decision you make right now.

The Ultimate Guide to Ice Bath Timing: When Cold Therapy Actually Works (Science-Backed)

Why the “before vs. after” debate misses the point – and how to time your cold exposure for maximum results

I’ll be honest – two years ago, I thought ice baths were just another wellness trend. Fast forward to today, and cold water immersion has completely transformed how I handle stress, recover from workouts, and approach challenges both in and out of the gym.

But here’s where it gets interesting: the timing of your ice bath can make or break your results.

You’ve probably seen the contradictory advice online. “Ice baths are amazing for recovery!” one expert claims. “Ice baths destroy your gains!” another warns. The truth? They’re both right – it just depends on when you use them.

After diving deep into the research – both scientific and anadotal (and experimenting on myself), I’ve put together this comprehensive guide to cut through the confusion. Whether you’re chasing performance gains, faster recovery, or both, here’s everything you need to know about timing your cold exposure.

Your Quick Reference Guide

Just want to skip to the actionable takeaways? Here’s your cheat sheet:

Ice Bath Protocols

For Performance (Pre-Exercise)

• 30 minutes before training
• 2-5 minutes in 5-12°C water
• Best for: Endurance events, high-intensity & strength sessions, competitions

For Recovery (Post-Exercise)

• At least 4 hours after strength training
• 10-15 minutes in 8-12°C water
• Use immediately after only if you have back-to-back sessions

Sauna Protocol

For Performance & Recovery (Post-Exercise)

• 15-30 minutes post-exercise
• 50-70° temperature (Infrared sauna) | 70-90° temperature (Finnish sauna)
• Enhances rather than blunts training adaptations
• Never before intense training sessions

However, you’re like me and want to know more around the scccience and the specifics, then read on – let’s start with the science of heat.

Why Timing Changes Everything

The confusion around ice baths stems from one crucial misunderstanding: cold exposure triggers different physiological responses depending on when you use it.

Post-exercise ice baths excel at reducing inflammation and muscle soreness – perfect for competition recovery. But they also suppress the very proteins your muscles need to grow stronger. Studies show cold water immersion immediately after strength training can blunt muscle protein synthesis for up to 48 hours.

Pre-exercise cooling, however, tells a completely different story.

The Science of Pre-Cooling: Your Secret Performance Weapon

Here’s what most people don’t realise: your body’s ability to perform isn’t just limited by energy – it’s limited by heat.

As the body warms, fatigue sets in, making it harder to sustain pace or output. Energy from muscle contractions is converted into thermal energy, raising core temperature. Heart rate drifts upward, perceived exertion rises, and the body slows us down to prevent overheating. If our body gets too hot, the brain signals us to stop – protecting us from hyperthermia.

Research insight: A study of 23 men showed that those who cooled down fastest after exercise had the greatest cardiovascular fitness levels (Jastrzebska et al., 2022)

Think of it as your body’s built-in safety mechanism. When internal temperature gets too high, your brain essentially says: “Slow down, or we’re in trouble.”

The Stanford Breakthrough: Targeting Your Body’s Cooling Gates

Stanford scientists Dennis Grahn, PhD and Craig Heller, PhD made a game-changing discovery in their research dating back almost 20 years. In a series of experiments, they found that extracting heat from specific body regions could dramatically enhance performance by postponing fatigue. (Grahn et al., 2005)

The secret lies in targeting arterio-venous anastomoses (AVAs) – specialised blood vessels located in:

• The palms of your hands
• The bottoms of your feet
• The upper part of your face

These AVAs act as your body’s primary heat exchange highways. Unlike regular capillaries, AVAs can dilate up to 10 times their normal size, allowing massive amounts of blood flow for rapid heat transfer. When you cool these specific areas, you’re essentially turbo-charging your body’s natural cooling system.

The Stanford results were staggering:

• 40% improvement in bench press performance
• 144% increase in pull-up work volumes
• Sustained performance over multiple training sessions

A Practical Solution: Full-Body Immersion

Whilst the Stanford protocol involved targeted cooling devices for palms and feet, this approach isn’t exactly gym-friendly. Enter the ice bath, which is a more accessible solution that targets all your body’s cooling zones simultaneously.

Full-body cold water immersion provides comprehensive cooling that:

• Activates at least two (possible all) major arterio-venous anastomoses (AVA) sites at once
• Rapidly reduces core body temperature
• Provides a more practical gym or home setup

Studies on whole-body pre-cooling consistently show:

• >20% increase in peak muscle power output (Seager Pro., 2022)
• Enhanced endurance performance in runners (Lee & Haymes, 1995) and cyclists (White et al., 2003)
• Reduced cardiovascular stress during subsequent exercise

The Pre-Cooling Advantage

By starting your workout with a lower baseline temperature, you can:

• Delay the onset of heat-related fatigue
• Maintain higher power outputs for longer
• Push harder before your body’s safety mechanisms engage
• Stimulate natural testosterone and luteinising hormone release when combined with exercise (Sakamoto et al., 1991)

One particularly fascinating study from Australia tested cyclists using hot water immersion before exercise and found performance dropped by 15%, reinforcing the protective role of heat-related fatigue. (Dennis et al., 2022) 

It’s In Your Head – The Mental Game

Beyond the physiological benefits, pre-exercise ice baths offer a powerful psychological advantage. Cold exposure activates the anterior midcingulate cortex (aMCC) – the brain region associated with willpower, tenacity, and resilience. (Huberman PHD., 2024)

Athletes and long-lived individuals consistently show larger aMCC regions, and the only way to grow this area is through deliberate discomfort – aka. doing hard things. Stepping into an ice bath cold enough to scare you – and staying in just long enough to regain the breath and calm the nervous system – is a powerful way to build aMCC-driven resilience. That 2-4 minutes in ice-cold water? It’s literally training your brain for mental toughness before you even touch a weight.

Post-Exercise Recovery: When Cold Plunging Shines

This is not to say we should write off post-exercise cold plunges entirely. Used strategically, they’re incredibly powerful:

Use Ice Baths Post-Exercise When:

• Competing in back-to-back events (same day or within 48 hours)
• Prioritising training recovery over muscle growth or strength
• Managing high training volumes – 2x per day sessions.
• Dealing with excessive inflammation

Avoid Ice Baths Post-Exercise When:

• When strength or muscle growth is the primary goal
• You’re in a building phase of training
• Recovery isn’t immediately critical

The sweet spot? Wait at least 4 hours after strength training to avoid interfering with muscle protein synthesis and the body’s natural repair process, whilst still gaining anti-inflammatory benefits.

The Sauna Solution: Heat That Actually Helps

We’ve talked a lot about the cold and it’s benefits before exercise, inculding strategic cold after exercise, both having their place. But one modailty which oftern get overlloked is the sauna, which consistently delivers post-workout, but like the cold, timing is absolutely critical here.

Why Pre-Exercise Sauna Backfires

Never use sauna before intense training – it’s performance suicide: Heat exposure before exercise creates a perfect storm of performance limitations:

• Accelerates time to fatigue by pre-loading your thermal stress
• Increases risk of overheating from an already elevated baseline
• Shuts down pyruvate dehydrogenase – a key enzyme essential for muscle contraction
• Severely limits ATP production, starving your muscles of energy when they need it most

Our Australian research confirms this: athletes subjected to hot water immersion before bicycle sprints saw performance decreases of 15%. When your body is already fighting heat stress, adding exercise intensity becomes an uphill battle your muscles simply can’t win.

Post-Exercise: Where Sauna Shines

Unlike ice baths, saunas enhance rather than blunt exercise adaptations when used post-workout:

Proven Sauna Benefits:

• 9% improvement in VO₂max (5 minutes of sauna post-exercise increased VO₂ max by 2.6 mL/kg/min) (Earric et al., 2022)
• 44% improvement in cardiovascular fitness (Earric et al., 2022)
• What’s remarkable is, these improvements were in addition to exercise alone, highlighting sauna as a powerful complementary tool (CRF, BP, cholesterol).
• 200-500x increase in growth hormone aiding repair and fat metabolism (Kukkonen-Harjula et al., 1989)
• 10mmHG reduction in systolic blood pressure (over 3 weeks) (Gaynor et al., 2018)
• Reduced muscle soreness without impacting muscle and strength gains.

Additionally, a study on endurance runners found that 30 minutes of sauna (3x per week for 3 weeks) increased run time to exhaustion by 32% compared to controls. The effects were linked to increased blood plasma (7.1%), red blood cell count (3.5%), and total blood volume – all of which support nutrient and oxygen delivery to muscles.

The mechanism? Heat stress creates a hormetic response – a controlled stress that makes your body adapt by becoming stronger. The increased blood flow, growth hormone response, and enhanced protein synthesis actually amplify your training stimulus. Post-exercise sauna creates beneficial hypoxic stress for your muscles. As blood vessels dilate to bring blood to the skin for cooling, less oxygen reaches the muscles, creating an additional adaptive stimulus that mimics altitude training effects.

Key insight: Heat + exercise = performance killer. Exercise + heat = performance enhancer.

Red Light Therapy: The Flexible Option

Unlike temperature-based therapies, light therapy – specifically red and near-infrared light (NIR) – can be applied both before and after exercise. Although awareness in the general community is still growing, more than 3,000 peer-reviewed studies highlight its wide-ranging benefits. At Avanto° Wellness, we use red and NIR light to help people feel and perform at their best. It can improve skin tone, ease aches and inflammation, boost brain function, and increase energy at a cellular level. Beyond everyday health, it can also make a real difference to exercise performance and recovery – helping you train harder, recover faster, and feel stronger.

• Before training: Boosts ATP production, exercise performace and mitochondrial activity. (Aver Vanin A et al., 2016)
• After training: can support an increase in muscle mass gained after training, and decrease inflammation and oxidative stress
  without interfering with adaptations. (Ferraresi C et al., 2016)
• Anytime: Promotes skin health, wound healing, and reduces inflammation.

Your Personalised Protocol

For Maximum Performance:

• Ice bath: 30 minutes before high-intensity training for 2-5 minutes at 5-10°C
• Red light therapy: 12 minutes using our Avanto° “Energy” preset
• Train as normal
• Sauna: 15-25 minutes post-exercise at 60-70°C

For Muscle Growth Focus:

• Ice bath: 30 minutes before training (increases testosterone, power, and strength output)
• Train with enhanced performance capacity
• Sauna: post-exercise for enhanced adaptations and growth hormone response
• Red light therapy: post-exercise for recovery support without interference
• [Wait 4+ hours post-exercise, then ice bath if desired for recovery]

For Performance & Recovery:

• Train as normal
• Sauna: 10-15 minuntes at 45-55°C – a theraputic temp. to help balance adaptations from exercise and recovery
• Ice bath: 10 minutes at 8-12°C
• [Optional] Red light therapy: can be used pre or post-exercise using our Avanto° “Energy” or “Wellness” preset depending on the desired goal.
• [Wait 4+ hours post-exercise, then ice bath if you want to optimise hypertrophy]

The key insight for muscle growth and performance: pre-cooling actually supports your goals by allowing you to train harder and heavier whilst boosting anabolic hormone production. The concern about blunting adaptations applies specifically to immediate post-exercise cold exposure, not pre-exercise protocols.

For Competition/High Volume:

• Pre-cool before events
• Ice bath immediately after for rapid recovery
• Sauna when you have 24+ hours until next session

The Bottom Line

The ice bath debate isn’t about whether cold therapy works – it’s about matching the right tool to your specific goal and timing it correctly.

Cold exposure is powerful medicine, but like any medicine, dosage and timing determine whether it helps or hurts.

Want to break through performance plateaus? Try pre-cooling. Need to bounce back from intense competition? Strategic post-exercise cold therapy has your back. Building muscle? Skip the immediate post-workout ice bath, but don’t skip the sauna.

Most importantly: Listen to your body, track your results, and adjust accordingly. The best protocol is the one you can consistently execute whilst monitoring how your body responds.

Discover More

Would you like to discover how strategic cold (and heat) exposure could transform your training and recovery? I’d love to hear about your goals and help you create the perfect protocol. Contact us at Avanto° to discuss your specific needs, or join our newsletter community for science-backed wellness insights and to receive a 50% off code on your first cold plunge and sauna experience.

Motivation or Knowledge – What’s Really Holding You Back?

The idea for this blog came to me after chatting with a lady who recently reached out for help.

Approaching sixty and newly retired, she’d spent decades in a fast-paced corporate career where her time was precious. Exercise had always been squeezed into the gaps – short bursts here and there when she could…
sidenote: if you’re reading this and thinking, “I never have the time to exercise” then you need to first check this blog!

…now, with time in abundance, her days look very different: hours spent in the garden, daily walks, and some light resistance exercises in her living room.

On the surface you’d look at her routine and think: she doesn’t need a personal trainer. She’s active, balanced, and consistent.

And to an extent, I’d agree. But as our conversation developed and I reflected on her story, I realised she highlighted something I’ve seen throughout my two decades in the fitness industry: most people who benefit from personal training fall into one of two camps.

The Two Types of People Who Benefit Most From Personal Training – Which One Are You?

Camp 1: Motivated but Lacking Knowledge
This lady clearly belonged here. Driven, disciplined, and not afraid of putting in the work, but when it came to knowing which exercises to do, how to structure them, or how to make progress over time, she was lost.

And she’s not alone. According to a Nuffield Health study of 2,000 UK adults:

• 55% of gym-goers admit they don’t know what they’re doing when exercising.
• 20% copy someone else’s workout just because they looked confident or appealing.

The majority don’t know even the basics of their health metrics:

• 65% don’t know their BMI.
• 75% are unaware of their resting heart rate.
• 88% don’t know their body fat percentage.
• Almost half have no clear goal in mind, and of those who do, 74% don’t set a timeline for achieving it.

So while motivation may not be the issue, using your time effectively is. That’s where structured guidance makes all the difference.
Camp 2: Knowledgeable but Lacking Motivation
The second camp is the opposite. Thanks to YouTube, Instagram, and AI-powered apps, it’s never been easier to find a diet plan or a workout routine that’s aligned to your goal(s). You can become an “expert” in just a few hours if you know where to look.

But having information isn’t the same as following it. This is where many people struggle. Research shows:

• 38% of adults say a lack of motivation is the main barrier to living a healthier life.
• 35% say they’re simply too tired to exercise.
• And a survey from UKActive showed 41% of us skip the gym after a busy workday, opting for the sofa instead.

In fact, a blog I wrote earlier this year showed, even among those who join gyms full of good intentions, 50% stop attending within six months, and around 80% cancel their membership within a year.

The truth is, discipline and accountability are harder to come by than information. As one user on Reddit put it:

“I have all the tools, know exactly what to do, but I lack motivation, dedication, and conviction.”

This is where personal training steps in; not to teach you what you already know, but to keep you on track when motivation dips.

So… Do You Need a Personal Trainer?

If you recognise yourself in either of these camps, the answer is probably yes. Whether you’re motivated but unsure what to do, or knowledgeable but lacking consistency, working with a trainer gives you structure, clarity, and accountability – we all require a kick up the backside once in a while.

At Hall Personal Training, we specialise in helping people bridge this exact gap (in addition to giving them a gentle kick). Our small-group personal training and one-to-one nutrition and progress reviews combine expertise with encouragement – giving you the plan, the support, and the accountability you need to finally get results you can stick with.

Because at the end of the day, it’s not just about knowing what to do, it’s about having the right people and support network alongside you, to make sure you actually do it!

Fancy knowing more? Why not reach out to learn about our 30-Day Accelerator Programme – an all-in-one approach that combines coaching, nutrition, and accountability. It’s designed to get you up off the couch, accelerate your progress, and set you firmly on the path to your goals…