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John Belton shares his top fitness tips for beginners
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Want to get serious about your fitness journey but not sure where to start? Personal trainer John Belton shares his top tips for female fitness, from finding the right exercise routine to working with your hormones to be your optimal self.
If you’re a Vogue Williams fan, chances are you’ve heard of her personal trainer John Belton. Specialising in training time-strapped individuals to perform like ‘corporate athletes’, John is a highly accomplished athlete, fitness coach, and entrepreneur. He’s also the man behind No.17 Personal Training and one of the co-founders of Irish fitness app Flexy.
With a heap of wellness qualifications under his belt, he is an expert on female fitness, from nutrition and weight training to hormone optimisation, promoting a holistic approach to health and wellness. So, it’s only natural we’ve turned to him as our resident expert to answer all our FAQs about fitness, from where to start our exercise journeys to how to tailor them to fit our current life stage, whether it’s periods, pregnancy or menopause.
So, without further ado, here are John’s top tips for those eager to get started…
Could you share some advice for someone just starting their fitness journey?
For those just starting, my advice is to set realistic, achievable goals and focus on consistency rather than perfection. Start with activities you enjoy, which will make it easier to stick with your routine. Also, don’t be afraid to seek guidance from a fitness professional to ensure you’re using the correct form and techniques to prevent injury.
How can someone choose the best workout routine for their mind and body?
The best workout routine is one that aligns with both your physical capabilities and your lifestyle. Consider what activities make you feel energised and what fits into your daily schedule. Also, listen to your body — some people thrive on high-intensity workouts, while others benefit more from yoga or strength training. Experiment with different styles to find what resonates with you, and don’t hesitate to mix things up to keep it interesting.
How much cardio and weight training should we actually be doing? What are the benefits of both?
The amount of cardio and weight training depends on your fitness goals. For general health, aim for at least 150 minutes of moderate aerobic activity per week, paired with two to three strength-training sessions. Cardio improves heart health and endurance, while weight training builds muscle, supports metabolism, and strengthens bones. A balanced approach to both is ideal for overall fitness.
Fitness and exercise tips are flooding our social media feeds right now. Are there any common misconceptions we should be disregarding? Any experts we should follow on IG or TikTok?
A common misconception is that more is always better — overtraining can lead to burnout and injury. Also, the idea that there’s one “perfect” workout or diet for everyone is misleading; fitness is highly individual. I recommend following experts like Dr Stacy Sims on Instagram, who focuses on female-specific training, and Bret Contreras, known for his expertise in strength training.
How important are diet and nutrition to women’s overall health and well-being?
Diet and nutrition are crucial to overall health, as they fuel your body, support immune function, and impact hormone balance. Eating a well-rounded diet rich in whole foods can enhance energy levels, improve mood, and support fitness goals. It’s important to view nutrition as the foundation of a healthy lifestyle, not just a tool for weight management.
Is it true that weight loss is 80% diet and 20% exercise?
While there’s truth to the idea that diet plays a significant role in weight loss, I would argue that it’s not as simple as 80% diet and 20% exercise. Both elements are critical, and their importance can vary from person to person. Nutrition controls caloric intake, but exercise not only helps burn calories but also boosts metabolism, improves mood, and preserves muscle mass during weight loss.
How should our nutrition and exercise routines change in life stages where hormones commonly fluctuate?
During the menstrual cycle, it’s beneficial to adapt your exercise intensity based on energy levels, which can vary. For instance, focusing on high-intensity workouts during the follicular phase when energy is higher and opting for lower-intensity exercises, like yoga, during the luteal phase.
During pregnancy, the focus should be on maintaining fitness rather than pushing for new gains. Low-impact exercises like swimming, walking, and prenatal yoga are excellent for maintaining strength and flexibility.
In menopause, strength training becomes particularly important to combat the loss of muscle mass and bone density. Incorporating weight-bearing exercises, along with flexibility and balance training, can help manage symptoms and maintain overall health.
What exactly does it mean to “strengthen your core”? How does this benefit our overall health?
Strengthening your core involves working on the muscles around your trunk and pelvis, including the abdominals, obliques, lower back, and glutes. A strong core stabilises your body, improves posture, reduces the risk of back pain, and enhances overall movement efficiency, making daily activities and other forms of exercise easier and safer.
Any final tips?
It’s essential to approach fitness with a mindset of long-term health and sustainability rather than quick fixes. Celebrate progress, no matter how small, and remember that fitness is a journey, not a destination. Above all, find joy in the process and be kind to yourself along the way.
About John
What first sparked your interest in sport and fitness?
My interest in sport and fitness was ignited at a young age by the sheer joy of movement and the sense of accomplishment that came with physical challenges. I grew up in an environment where outdoor activities and sports were part of daily life, with both my parents participating in sport on a regular basis. Being active became second nature to me. Watching professional athletes and admiring their discipline and physical prowess also played a huge role in fueling my passion for fitness.
Can you tell us a bit about your professional background? What type of clients do you work with?
My professional journey in the fitness industry has been diverse. I started working in a gym 24 years ago on work experience, and I progressed from there to working on the gym floor, eventually getting into personal training. I set up my own gym in 2011 and started to work more with ‘corporate athletes’ (i.e. people who are stressed out with high-powered jobs and the demands associated with them). I also worked as a lecturer for CrossFit all over Europe and the Middle East, having worked with CrossFit endurance I then worked with the Irish Ultra Endurance team.
I have worked with a wide range of clients, from beginners looking to kick-start their fitness journey to seasoned athletes striving to reach new heights. I’ve had the privilege of training corporate professionals, stay-at-home moms, and even competitive athletes, helping each client tailor their fitness plans to meet their unique goals.
From mountain climbing to marathons, you’ve accomplished so many amazing physical challenges. Which was the most memorable and what did you take away from that experience?
The most memorable challenge for me was completing the 26 Peaks Challenge in 2006 – that was a pivotal moment in my life. I realised the beauty that was there on our doorstep in Ireland, and I really enjoyed the coaching role that was involved in getting the team through the challenge. It was not only a physical test but also a mental and emotional journey. The gruelling challenge required immense endurance, but the experience taught me the power of perseverance and the importance of mindset.
IMAGE Active is an exciting series of exercise-driven events, motivating meet-ups, and empowering content to help you achieve new levels of physical health, offering encouragement, support, and empowerment every step of the way. At its core, it is about coming together to form connections, cultivate healthy habits, and feel better than ever. So, stay tuned and check out our hub for regular updates on all upcoming events and content.
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