Personal Best [Radio Scotland]

Episodes

TitleFirst
Broadcast
RepeatedComments
20100604
20100604

A dark and surreal drama set almost entirely inside the mind of a runner during a half-marathon.

Ruth's done this race before, she raised over £500 for a cause that's close to her heart.

This year, she'll double that, but only if she beats her best ever time.

It's the race of her life and she's in the lead, until her mind begins to wander.

She's discovered that her old school rival is also competing and, whilst she tries to keep focused on her running, her mind keeps coming back to her nemesis and the impact that girl had on Ruth's life.

As she nears the finishing line, Ruth's about to discover that her past isn't quite what she thought it was.

Using sound effects recorded at this year's Women's 10K in Bellahouston Park, Glasgow, Personal Best moves in and out of a runner's mind and gives us unique access into her weird and wonderful world.

Lesley Hart is an actress, journalist and keen runner.

This is her first radio drama.

Drama set in the mind of a runner attempting to beat her own record.

20100604

A dark and surreal drama set almost entirely inside the mind of a runner during a half-marathon.

Ruth's done this race before, she raised over £500 for a cause that's close to her heart.

This year, she'll double that, but only if she beats her best ever time.

It's the race of her life and she's in the lead, until her mind begins to wander.

She's discovered that her old school rival is also competing and, whilst she tries to keep focused on her running, her mind keeps coming back to her nemesis and the impact that girl had on Ruth's life.

As she nears the finishing line, Ruth's about to discover that her past isn't quite what she thought it was.

Using sound effects recorded at this year's Women's 10K in Bellahouston Park, Glasgow, Personal Best moves in and out of a runner's mind and gives us unique access into her weird and wonderful world.

Lesley Hart is an actress, journalist and keen runner.

This is her first radio drama.

Drama set in the mind of a runner attempting to beat her own record.

20150511

Gillian Russell introduces an energetic mix of inspiring personal stories, kit and app reviews, expert advice and the latest fitness news to help you get the best out of your mind and body, whatever your current level of fitness.

This week the team explores the growing number of fitness events across the country - from 5k runs to swimming races, from ultra marathons to cycling etapes, from duathlons to triathlons... Whether it's the challenge itself, the increased motivation to train, the camaraderie on the day or perhaps just a midlife crisis, why are so many of us signing up for events? Have you ever found yourself on a start-line at 630am and wondered: why am I here? And just how did Gillian get on in her first big cycle race?!

20150511

Gillian Russell introduces an energetic mix of inspiring personal stories, kit and app reviews, expert advice and the latest fitness news to help you get the best out of your mind and body, whatever your current level of fitness.

This week the team explores the growing number of fitness events across the country - from 5k runs to swimming races, from ultra marathons to cycling etapes, from duathlons to triathlons... Whether it's the challenge itself, the increased motivation to train, the camaraderie on the day or perhaps just a midlife crisis, why are so many of us signing up for events? Have you ever found yourself on a start-line at 630am and wondered: why am I here? And just how did Gillian get on in her first big cycle race?!

20150518

Group workouts versus app training? Online programmes versus magazine advice? Gillian Russell and the team discover what's the best training schedule for your exercise needs. Plus why rest is vital for your fitness - it's ok to have some downtime!

20150518

Group workouts versus app training? Online programmes versus magazine advice? Gillian Russell and the team discover what's the best training schedule for your exercise needs. Plus why rest is vital for your fitness - it's ok to have some downtime!

20150525

Passionate cyclist Alan Horsburgh tells Gillian Russell about how he tries to juggle his cycling training with work and family life, often going out on his bike at 6am or 11pm just to fit it - while wife Morag hints that sometimes cycling does take priority...!

If you struggle to juggle, how about exercising with you kids? Stewart Collins talks about taking up hockey in order to keep fit and spend time with his son.

And we'll be catching up with a bunch of cyclists as they set off on a charity challenge in the Highlands which is the equivalent of tackling Everest... 380 miles and an ascent of 25,000ft!

20150525

Passionate cyclist Alan Horsburgh tells Gillian Russell about how he tries to juggle his cycling training with work and family life, often going out on his bike at 6am or 11pm just to fit it - while wife Morag hints that sometimes cycling does take priority...!

If you struggle to juggle, how about exercising with you kids? Stewart Collins talks about taking up hockey in order to keep fit and spend time with his son.

And we'll be catching up with a bunch of cyclists as they set off on a charity challenge in the Highlands which is the equivalent of tackling Everest ... 380 miles and an ascent of 25,000ft!

20150601

Running legend Dr Andrew Murray joins Gillian Russell to look at how to best prepare for keeping fit whatever the weather. Inspired by the story of Jo Hill, who's big ambition is to run the Spitzbergen marathon just 500 miles from the North Pole and the challenges the climate may throw at her, Personal Best this week explores how to factor in Scotland's ever changing climate when you're trying to keep active.

What burns up more energy, exercising when you're too hot or too cold? How much do you have to worry about the weather when you're keeping fit in Scotland?

And we'll be looking at the latest in design technology behind the specialist sports clothing aimed at runners, walkers and cyclists who brave the elements because, let's face it, if you're saving yourself for fair-weather fitness in Scotland you're going to spend most of the year indoors! So does the high-tech gear really make any difference, is it value for money or would most of us find just an extra layer or two does the same job?

20150601

Running legend Dr Andrew Murray joins Gillian Russell to look at how to best prepare for keeping fit whatever the weather. Inspired by the story of Jo Hill, who's big ambition is to run the Spitzbergen marathon just 500 miles from the North Pole and the challenges the climate may throw at her, Personal Best this week explores how to factor in Scotland's ever changing climate when you're trying to keep active.

What burns up more energy, exercising when you're too hot or too cold? How much do you have to worry about the weather when you're keeping fit in Scotland?

And we'll be looking at the latest in design technology behind the specialist sports clothing aimed at runners, walkers and cyclists who brave the elements because, let's face it, if you're saving yourself for fair-weather fitness in Scotland you're going to spend most of the year indoors! So does the high-tech gear really make any difference, is it value for money or would most of us find just an extra layer or two does the same job?

20150615

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20150622

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

2015062920150704 (RS)

Jo Hill updates us on how she got on in her recent Arctic marathon and shares her feelings for how running has got her through some tough times.

Former rugby player and fitness fan Fin Macrae tells Gillian Russell about his frustrations at being unable to exercise due to a medical condition and reveals how he's mentally preparing for imminent brain surgery.

How do you cope physically and mentally when you cannot exercise and what advice is there for taking steps to reintroduce fitness to your life after illness or injury?

Louise Andrew from the BBC Get Inspired team discovers passion, enthusiasm and fun among a group of women who are "Bouncing Back To Netball". Could you rediscover your inner wing attack?!

Former rugby player and fitness fan Fin McRae tells Gillian Russell about his frustrations at being unable to exercise due to a medical condition and reveals how he's mentally preparing for imminent brain surgery.

2015062920150704 (RS)

Jo Hill updates us on how she got on in her recent Arctic marathon and shares her feelings for how running has got her through some tough times.

Former rugby player and fitness fan Fin Macrae tells Gillian Russell about his frustrations at being unable to exercise due to a medical condition and reveals how he's mentally preparing for imminent brain surgery.

How do you cope physically and mentally when you cannot exercise and what advice is there for taking steps to reintroduce fitness to your life after illness or injury?

Louise Andrew from the BBC Get Inspired team discovers passion, enthusiasm and fun among a group of women who are "Bouncing Back To Netball". Could you rediscover your inner wing attack?!

Former rugby player and fitness fan Fin McRae tells Gillian Russell about his frustrations at being unable to exercise due to a medical condition and reveals how he's mentally preparing for imminent brain surgery.

How do you cope physically and mentally when you cannot exercise and what advice is there for taking steps to reintroduce fitness to your life after illness or injury?

Louise Andrew from the BBC Get Inspired team discovers passion, enthusiasm and fun among a group of women who are "Bouncing Back To Netball". Could you rediscover your inner wing attack?!

Jo Hill updates us on how she got on in her recent Arctic marathon and shares her feelings for how running has got her through some tough times.

20150720

How well do you sleep? Apparently 60% of adults are failing to get the recommended amount of sleep each night which can lead to mental health problems. This week Gillian Russell will be exploring how sleep deprivation stops you from being your Personal Best. She will be joined by the Sleep Guru, who suffered from chronic insomnia for 15 years until turning to yoga, meditation and changing her diet to combat her battle with the zzzz's

We'll also hear from Edinburgh Mum, Shannon Nelson about how family life and her own mental health was turned upside with her daughter's poor sleeping.

And sleep specialist Dr Paul Reading explains what is actually happening to us mentally and physically when we are 'drunk' with sleep deprivation.

20150720

How well do you sleep? Apparently 60% of adults are failing to get the recommended amount of sleep each night which can lead to mental health problems. This week Gillian Russell will be exploring how sleep deprivation stops you from being your Personal Best. She will be joined by the Sleep Guru, who suffered from chronic insomnia for 15 years until turning to yoga, meditation and changing her diet to combat her battle with the zzzz's

We'll also hear from Edinburgh Mum, Shannon Nelson about how family life and her own mental health was turned upside with her daughter's poor sleeping.

And sleep specialist Dr Paul Reading explains what is actually happening to us mentally and physically when we are 'drunk' with sleep deprivation.

20150803

Dance yourself fitter: Gillian Russell explores the physical and mental health benefits of various forms of dance.

Morag Deyes from Dancebase explains why dancing can get us fitter and describes what exactly it's doing for both mind and body. What are the best kinds of dancing for burning calories, flexibility, toning and strengthening?

Laura Collins from Pole Sport Scotland gives Gillian a pole dancing lesson and explains her wish for it to be viewed as a serious form of exercise as opposed to something we might just associate with nightclubs. From increasing bone density and promoting weight loss to improved flexibility, stamina, strength and mental health, pole dancing converts share the reasons why they've taken it up.

Dance instructor Gillian Urquhart demonstrates what the latest dance craze Highland Hustle is all about and just how fit it can get you.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20150803

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Dance yourself fitter: Gillian Russell explores the physical and mental health benefits of various forms of dance.

Morag Deyes from Dancebase explains why dancing can get us fitter and describes what exactly it's doing for both mind and body. What are the best kinds of dancing for burning calories, flexibility, toning and strengthening?

Laura Collins from Pole Sport Scotland gives Gillian a pole dancing lesson and explains her wish for it to be viewed as a serious form of exercise as opposed to something we might just associate with nightclubs. From increasing bone density and promoting weight loss to improved flexibility, stamina, strength and mental health, pole dancing converts share the reasons why they've taken it up.

Dance instructor Gillian Urquhart demonstrates what the latest dance craze Highland Hustle is all about and just how fit it can get you.

20150810

With the Edinburgh festivals under way, laugh yourself fit - Gillian Russell explores the physical and mental benefits of laughter.

Neuroscientist and occasional stand-up comedian Prof Sophie Scott explains what is happening to both mind and body when we laugh and suggests that we should all be taking laughter a bit more seriously.

Laughter Yoga specialist Manda Stretch explains what laughter yoga is and how we can benefit both physically and mentally from it. Gillian (experienced giggler but novice yoga practitioner!) tries it out for herself.

Pauline Ginnelly describes how laughter yoga changed her life.

Comedian Vladimir McTavish talks about his passion for running, how he manages to fit it in around his gigs and whether he believes laughter and fitness go hand-in-hand.

20150810

With the Edinburgh festivals under way, laugh yourself fit - Gillian Russell explores the physical and mental benefits of laughter.

Neuroscientist and occasional stand-up comedian Prof Sophie Scott explains what is happening to both mind and body when we laugh and suggests that we should all be taking laughter a bit more seriously.

Laughter Yoga specialist Manda Stretch explains what laughter yoga is and how we can benefit both physically and mentally from it. Gillian (experienced giggler but novice yoga practitioner!) tries it out for herself.

Pauline Ginnelly describes how laughter yoga changed her life.

Comedian Vladimir McTavish talks about his passion for running, how he manages to fit it in around his gigs and whether he believes laughter and fitness go hand-in-hand.

20150817

If you don't run because you find it boring or you are a runner but just want to make it a bit more interesting, why not let Gillian Russell and the Personal Best team inspire you to inject some fun into a run?!

Runner and event organiser David Gaffney talks about the appeal of running in Scotland's first Total Warrior, a 12k race featuring 30 obstacles... while fitness instructor Kieron Ross gets Gillian to try out a few of the obstacles on a training day at Holyrood Park in Edinburgh.

Having battled and beaten breast cancer, Clare Smith reveals her motivation for taking part in Total Warrior and talks about her attitude to exercise both before and after diagnosis.

Scott Currie from the Get Inspired team attempts some running with added interest as he gets put through his paces on a hashing run in Elgin.

Blogger and keen runner Laura Fountain suggests ways to make running more interesting and talks about the apps that create a bit of intrigue on your run - how fast would you go if you were being chased by a "zombie"?!

20150817

If you don't run because you find it boring or you are a runner but just want to make it a bit more interesting, why not let Gillian Russell and the Personal Best team inspire you to inject some fun into a run?!

Runner and event organiser David Gaffney talks about the appeal of running in Scotland's first Total Warrior, a 12k race featuring 30 obstacles ... while fitness instructor Kieron Ross gets Gillian to try out a few of the obstacles on a training day at Holyrood Park in Edinburgh.

Having battled and beaten breast cancer, Clare Smith reveals her motivation for taking part in Total Warrior and talks about her attitude to exercise both before and after diagnosis.

Scott Currie from the Get Inspired team attempts some running with added interest as he gets put through his paces on a hashing run in Elgin.

Blogger and keen runner Laura Fountain suggests ways to make running more interesting and talks about the apps that create a bit of intrigue on your run - how fast would you go if you were being chased by a "zombie"?!

20150824

From one extreme (mountain running)... to another (outdoor gyms)... to yet another (exercising with your dog) - this week Gillian Russell and the Personal Best team are loving fitness in the fresh air!

Fitness instructor Paddy Esler shares his love of exercising outside and talks about the benefits of keeping fit in the fresh air.

How many times have you walked past one of those outdoor gyms in a play-park without even contemplating using the equipment? Personal Trainer Daniel Moore puts Gillian though her paces and advises on how to get the best out of a free outdoor gym.

As the Canicross season kicks off, Scott Currie from BBC Get Inspired goes out running in Inverness with some canicross enthusiasts to hear about the physical and mental health benefits of doing cross country with your pooch.

Dog lover Annie Begg talks about how exercising with her dog has got her fitter and trimmer than ever before.

Chris Sleight talks to participants in the very first Glencoe Skyline Race about their love of outdoor fitness at the extreme end of the spectrum, their motivation for taking part and how tough it is to fit their training into everyday life.

20150824

From one extreme (mountain running) ... to another (outdoor gyms) ... to yet another (exercising with your dog) - this week Gillian Russell and the Personal Best team are loving fitness in the fresh air!

Fitness instructor Paddy Esler shares his love of exercising outside and talks about the benefits of keeping fit in the fresh air.

How many times have you walked past one of those outdoor gyms in a play-park without even contemplating using the equipment? Personal Trainer Daniel Moore puts Gillian though her paces and advises on how to get the best out of a free outdoor gym.

As the Canicross season kicks off, Scott Currie from BBC Get Inspired goes out running in Inverness with some canicross enthusiasts to hear about the physical and mental health benefits of doing cross country with your pooch.

Dog lover Annie Begg talks about how exercising with her dog has got her fitter and trimmer than ever before.

Chris Sleight talks to participants in the very first Glencoe Skyline Race about their love of outdoor fitness at the extreme end of the spectrum, their motivation for taking part and how tough it is to fit their training into everyday life.

20150907

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20150914

Builder Simon Jacob talks to Gillian Russell about the physical and mental preparations for doing a triple ironman triathlon ... only 6 days after doing a single ironman. The triple ironman consists of a 7.2 mile swim, a 336 mile cycle and a 78.2 mile run. What possessed Simon to sign up for it, how does he fit his training in around work and family life ... and just how is he feeling about the daunting challenge with only a few days to go?

While most of us wouldn't ever consider a triple ironman, are you curious about what your body could perhaps achieve? What do you think your fitness limit is and would you push yourself to it - or beyond? Sports and exercise doctor Niall Elliot explains what is happening to our bodies when we push ourselves and what the potential dangers might be.

At one time completing a marathon was the ultimate fitness goal but now lots of people are striving for more. Sports psychologist Dr Ian Boardley examines at the psychology and motivation for taking part in extreme events and suggests what we might get out of it mentally.

20150914

Builder Simon Jacob talks to Gillian Russell about the physical and mental preparations for doing a triple ironman triathlon... only 6 days after doing a single ironman. The triple ironman consists of a 7.2 mile swim, a 336 mile cycle and a 78.2 mile run. What possessed Simon to sign up for it, how does he fit his training in around work and family life... and just how is he feeling about the daunting challenge with only a few days to go?

While most of us wouldn't ever consider a triple ironman, are you curious about what your body could perhaps achieve? What do you think your fitness limit is and would you push yourself to it - or beyond? Sports and exercise doctor Niall Elliot explains what is happening to our bodies when we push ourselves and what the potential dangers might be.

At one time completing a marathon was the ultimate fitness goal but now lots of people are striving for more. Sports psychologist Dr Ian Boardley examines at the psychology and motivation for taking part in extreme events and suggests what we might get out of it mentally.

20150928
20150928

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151012

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151019

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151026

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151026

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151109
20151109

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151116

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151221

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20151221

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160111
20160111

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160125
20160125

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160201

It's the start of February... have you tried to give up alcohol for the month by doing Dry January? How much has it changed your attitude to alcohol or altered your drinking habits? Nikki Cinderey tells Gillian Russell why she decided to give up alcohol for the month and the benefits she's been feeling as a result.

Jackie Ballard from Alcohol Concern talks about why Dry January was set up, the varying reasons people do it and the impact it can have - physically, mentally and financially.

Martin Dowden reveals the reasons behind his decision to quit booze for a whole year.

Ewan Duncan meets May Wallace, the 94-year-old great grandmother who runs fitness classes for the elderly on the outskirts of Aberdeen.

20160201

It's the start of February ... have you tried to give up alcohol for the month by doing Dry January? How much has it changed your attitude to alcohol or altered your drinking habits? Nikki Cinderey tells Gillian Russell why she decided to give up alcohol for the month and the benefits she's been feeling as a result.

Jackie Ballard from Alcohol Concern talks about why Dry January was set up, the varying reasons people do it and the impact it can have - physically, mentally and financially.

Martin Dowden reveals the reasons behind his decision to quit booze for a whole year.

Ewan Duncan meets May Wallace, the 94-year-old great grandmother who runs fitness classes for the elderly on the outskirts of Aberdeen.

20160208
20160208

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160222

Is this you? Do you work crazy hours to achieve top results at work but lack the same successes when it comes to your health and fitness? Gillian Russell talks to author of Health Wealth Daniel Grant about why adopting the same principles you use in business can help achieve success in your health.

The 6633 Ultra is a 355-mile foot race over 8 days across the Arctic with temperatures dipping as low as -50 Celsius. Diabetic Roddy Riddle talks about the training he's been doing to prepare for the challenge next month and the difficulties of keeping his insulin pump from freezing. All this while pulling a heavy pulk with all his camping and cooking equipment ... ok on the flat but a nightmare on the hills!

Claire Maxsted, editor of Trail Running magazine, gives us the lowdown on some of the toughest endurance events in the UK and round the world. What on earth possesses people to undertake them?

Nutritionist Scott Baptie demonstrates how to make alternative, home-made energy bars if you need something to sustain you on a long bike ride or trek.

20160321

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160321

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160502
20160502

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160509

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160606

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20160912

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20161010

The Transpyr MTB is a 750km challenge coast to coast across the Pyrenees. In this special Personal Best one of Scotland's top endurance athletes, Lee Craigie, and 4 friends set out to explore the subject of competitiveness as they attempt the Transpyr route. But while the trip starts in light hearted fashion with the 5 rating each other for competitiveness, part way through the journey takes an unwelcome twist when those competitive natures start to cause problems and cracks appear in the group. In spite of the fact that they'd all agreed at the start that this was NOT going to be a race, not racing seems to be more difficult for some than for others. So will the 5 friends reach the Atlantic coast together or will their differing competitive natures and aims get the better of them?

20161212

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

2016121920161224 (RS)

Gillian Russell hears from Tom Dyer how singing can affect physical and mental health.

Gillian Russell presents a singing special and discovers what impact singing has on our physical and mental health.

Tom Dyer from Sing With Us Choirs explains what is going on in body and brain when we sing and why singing can hugely benefit our health and wellbeing.

Gillian goes along to the Inverness Choral Society's rehearsals to find out what some of the singers get out of singing in a choir.

Mac MacDermott talks about how he and his father use singing to cope with his father's Alzheimer's.

And can anyone learn to sing? Tutor Kate O'Connell, who specialises in singing for health, wellbeing and performance, gives Suzy Beaumont her first ever singing lesson.

2016121920161224 (RS)

Gillian Russell presents a singing special and discovers what impact singing has on our physical and mental health.

Tom Dyer from Sing With Us Choirs explains what is going on in body and brain when we sing and why singing can hugely benefit our health and wellbeing.

Gillian goes along to the Inverness Choral Society's rehearsals to find out what some of the singers get out of singing in a choir.

Mac MacDermott talks about how he and his father use singing to cope with his father's Alzheimer's.

And can anyone learn to sing? Tutor Kate O'Connell, who specialises in singing for health, wellbeing and performance, gives Suzy Beaumont her first ever singing lesson.

Gillian Russell hears from Tom Dyer how singing can affect physical and mental health.

20170107
20170107

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20170130

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20170206

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20170213

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

20170306

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

"eat, Move, Sleep, Relax"20170619

Gillian Russell hears from Dr Rangan Chatterjee, Steve Miller and Prof Jason Ellis.

He's back! Gillian Russell hears more from Dr Rangan Chatterjee about his four pillars of health - eat well, move well, sleep well, relax well - and invites him to address listeners' questions about whether simple lifestyle changes could help or erase their medical conditions.

Steve Miller, director of FATnosis and presenter of Fat Families, says it's time for us to start being honest about what "fat" means by making changes to our behaviour in terms of how much we eat and ultimately taking more responsibility for our own bodies.

Is it possible to cure insomnia in one week? Jason Ellis, Professor of Sleep Science and author of The One Week Insomnia Cure, talks about the importance of good quality sleep and shares the best techniques to alleviate the anguish and exhaustion that a lack of sleep can bring.

"healthier, Happier Old Age"20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples and Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples & Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

A Sense of Community20171016

"Why community is important and how much do Paisley residents feel a sense of connection?

The BBC's Grand Culture Tour of the five remaining places hoping to become UK City Of Culture 2021 is visiting Paisley today - as part of BBC Radio Scotland's special day of programming, Gillian Russell and the Personal Best team will be finding out how much of a sense of community there is among the locals there...

Dr Kirsty Miller, researcher from the University Of Dundee, has been studying what it means to be part of a community and says it has a bigger impact on our health than quitting smoking.

Paisley local Annie McGuire visits the town's RMAH Culture Club to find out how much of a sense of community and belonging the regulars feel there.

Douglas Peacock, founder of the North Kelvin Meadow, describes how a shared vision to restore a local greenspace has created a feeling of togetherness and community for the locals.

Psychologist and author of Who Are You, Really? Brian Little explains how our personalities are shaped not just by our genes and our experiences but also by our personal projects, dreams and aspirations.

"

A Sense Of Community20171016

Why community is important and how much do Paisley residents feel a sense of connection?

The BBC's Grand Culture Tour of the five remaining places hoping to become UK City Of Culture 2021 is visiting Paisley today - as part of BBC Radio Scotland's special day of programming, Gillian Russell and the Personal Best team will be finding out how much of a sense of community there is among the locals there...

Dr Kirsty Miller, researcher from the University Of Dundee, has been studying what it means to be part of a community and says it has a bigger impact on our health than quitting smoking.

Paisley local Annie McGuire visits the town's RMAH Culture Club to find out how much of a sense of community and belonging the regulars feel there.

Douglas Peacock, founder of the North Kelvin Meadow, describes how a shared vision to restore a local greenspace has created a feeling of togetherness and community for the locals.

Psychologist and author of Who Are You, Really? Brian Little explains how our personalities are shaped not just by our genes and our experiences but also by our personal projects, dreams and aspirations.

A Sense of Community20171016

Why community is important and how much do Paisley residents feel a sense of connection?

The BBC's Grand Culture Tour of the five remaining places hoping to become UK City Of Culture 2021 is visiting Paisley today - as part of BBC Radio Scotland's special day of programming, Gillian Russell and the Personal Best team will be finding out how much of a sense of community there is among the locals there...

Dr Kirsty Miller, researcher from the University Of Dundee, has been studying what it means to be part of a community and says it has a bigger impact on our health than quitting smoking.

Paisley local Annie McGuire visits the town's RMAH Culture Club to find out how much of a sense of community and belonging the regulars feel there.

Douglas Peacock, founder of the North Kelvin Meadow, describes how a shared vision to restore a local greenspace has created a feeling of togetherness and community for the locals.

Psychologist and author of Who Are You, Really? Brian Little explains how our personalities are shaped not just by our genes and our experiences but also by our personal projects, dreams and aspirations.

A Sense of Community20171016

Why community is important and how much do Paisley residents feel a sense of connection?

The BBC's Grand Culture Tour of the five remaining places hoping to become UK City Of Culture 2021 is visiting Paisley today - as part of BBC Radio Scotland's special day of programming, Gillian Russell and the Personal Best team will be finding out how much of a sense of community there is among the locals there...

Dr Kirsty Miller, researcher from the University Of Dundee, has been studying what it means to be part of a community and says it has a bigger impact on our health than quitting smoking.

Paisley local Annie McGuire visits the town's RMAH Culture Club to find out how much of a sense of community and belonging the regulars feel there.

Douglas Peacock, founder of the North Kelvin Meadow, describes how a shared vision to restore a local greenspace has created a feeling of togetherness and community for the locals.

Psychologist and author of Who Are You, Really? Brian Little explains how our personalities are shaped not just by our genes and our experiences but also by our personal projects, dreams and aspirations.

A Sense Of Community20171016

Why community is important and how much do Paisley residents feel a sense of connection?

The BBC's Grand Culture Tour of the five remaining places hoping to become UK City Of Culture 2021 is visiting Paisley today - as part of BBC Radio Scotland's special day of programming, Gillian Russell and the Personal Best team will be finding out how much of a sense of community there is among the locals there...

Dr Kirsty Miller, researcher from the University Of Dundee, has been studying what it means to be part of a community and says it has a bigger impact on our health than quitting smoking.

Paisley local Annie McGuire visits the town's RMAH Culture Club to find out how much of a sense of community and belonging the regulars feel there.

Douglas Peacock, founder of the North Kelvin Meadow, describes how a shared vision to restore a local greenspace has created a feeling of togetherness and community for the locals.

Psychologist and author of Who Are You, Really? Brian Little explains how our personalities are shaped not just by our genes and our experiences but also by our personal projects, dreams and aspirations.

An extra hour of daylight and how retirement can be liberating20160328

With the clocks going forward and the nights getting lighter, how does it make you feel? Happier? More motivated? Increased energy?! Scientist Ben Valsler tells Gillian Russell about the impact light has on us and explains what is actually happening to both body and brain.

How much does retirement liberate you in terms of getting fit and enjoying life? Dr Melody Ding from Sydney University shares her recent research and explains how those who had retired were more active, sat down less and slept more than those in work.

Pat Gillespie felt invisible when she turned 60 and retired; now having taken up dance she says she's found her identity and gained a social life as well as benefiting from the exercise itself.

Sunlight gives us most of our vitamin D - more manageable perhaps now that the clocks have changed - but how do we in Scotland cope when the long dark winters give us very little sunlight? Dr Helga Rhein explains why vitamin D is important, how you might know if you are deficient and suggests ways we can increase our intake.

An Extra Hour Of Daylight And How Retirement Can Be Liberating20160328

With the clocks going forward and the nights getting lighter, how does it make you feel? Happier? More motivated? Increased energy?! Scientist Ben Valsler tells Gillian Russell about the impact light has on us and explains what is actually happening to both body and brain.

How much does retirement liberate you in terms of getting fit and enjoying life? Dr Melody Ding from Sydney University shares her recent research and explains how those who had retired were more active, sat down less and slept more than those in work.

Pat Gillespie felt invisible when she turned 60 and retired; now having taken up dance she says she's found her identity and gained a social life as well as benefiting from the exercise itself.

Sunlight gives us most of our vitamin D - more manageable perhaps now that the clocks have changed - but how do we in Scotland cope when the long dark winters give us very little sunlight? Dr Helga Rhein explains why vitamin D is important, how you might know if you are deficient and suggests ways we can increase our intake.

Back Pain Myths & Trying Triathlon2016091220160917 (RS)

Gillian Russell speaks to physiotherapist and back pain expert Claire MacKelvie about some of the most common myths surrounding back pain including whether exercise should be avoided and if pain equals damage.

Steven Burnside talks about his experiences of back pain and how he managed to overcome it.

Multi-discipline events like triathlons and duathlons are on the up so what's the appeal and why are more kids getting in on the act too? Triathlete Cat Morrison explains how she first got into triathlon and why she's keen to encourage more people to give it a try, whatever your level of fitness.

Fancy trying mindfulness but you've never quite known where to start? Each week Helen MacRae from KSD Highlands, a charity that teaches mindfulness and meditation, is setting us a simple task to try at home. This week it's eating a piece of fruit.

Back Pain Myths & Trying Triathlon2016091220160917 (RS)

Gillian Russell speaks to physiotherapist and back pain expert Claire MacKelvie about some of the most common myths surrounding back pain including whether exercise should be avoided and if pain equals damage.

Steven Burnside talks about his experiences of back pain and how he managed to overcome it.

Multi-discipline events like triathlons and duathlons are on the up so what's the appeal and why are more kids getting in on the act too? Triathlete Cat Morrison explains how she first got into triathlon and why she's keen to encourage more people to give it a try, whatever your level of fitness.

Fancy trying mindfulness but you've never quite known where to start? Each week Helen MacRae from KSD Highlands, a charity that teaches mindfulness and meditation, is setting us a simple task to try at home. This week it's eating a piece of fruit.

Benefits Of Reading And Connecting With Nature2016101720161022 (RS)

The Personal Best team explores the benefits of reading and why nature is good for us.

The Personal Best team explores the benefits of reading, asking which book(s) have inspired you? Phil Dobson from BrainWorkshops explains why technology is having a negative impact on our reading habits.

And we've always known connecting with nature is good for us, but now the latest research from the 30 Days Go Wild campaign highlights just what a massive impact nature can have on our health.

And we catch up with Ben Smith who has just completed his challenge to run 401 marathons in 401 days! We'll be finding out how he'll wind down from such a punishing daily regime and asking where he goes from here now this mammoth challenge is over.

Benefits of Reading and Connecting with Nature2016101720161022 (RS)

The Personal Best team explores the benefits of reading, asking which book(s) have inspired you? Phil Dobson from BrainWorkshops explains why technology is having a negative impact on our reading habits.

And we've always known connecting with nature is good for us, but now the latest research from the 30 Days Go Wild campaign highlights just what a massive impact nature can have on our health.

And we catch up with Ben Smith who has just completed his challenge to run 401 marathons in 401 days! We'll be finding out how he'll wind down from such a punishing daily regime and asking where he goes from here now this mammoth challenge is over.

The Personal Best team explores the benefits of reading and why nature is good for us.

Boxing Fitness20151102

Gillian Russell and the team are live at the Inverness City Boxing Club to discover how boxing exercises can benefit your fitness, strength and confidence.

Claire Simpson took up boxing training after she hurt her knee and was advised to stop running. She talks about how much she enjoys it and her surprise at the increase in her strength and stamina.

Jasper Chisholm, former professional boxer, talks about the women's boxing fitness classes he takes and some of his class members share their enthusiasm for what they get out of it. Julie Scade, who has never considered boxing in her life, has a go at some of the boxing exercises live on air!

Laurie Redfern, Scotland's longest serving boxing coach, talks about the perception people have of boxing, the stigma attached to it and how it's not about punching people - it's an all-round workout. He also describes how much children get out of it, not just from a fitness point of view but also discipline, self-control and confidence.

Boxing Fitness20151102

Gillian Russell and the team are live at the Inverness City Boxing Club to discover how boxing exercises can benefit your fitness, strength and confidence.

Claire Simpson took up boxing training after she hurt her knee and was advised to stop running. She talks about how much she enjoys it and her surprise at the increase in her strength and stamina.

Jasper Chisholm, former professional boxer, talks about the women's boxing fitness classes he takes and some of his class members share their enthusiasm for what they get out of it. Julie Scade, who has never considered boxing in her life, has a go at some of the boxing exercises live on air!

Laurie Redfern, Scotland's longest serving boxing coach, talks about the perception people have of boxing, the stigma attached to it and how it's not about punching people - it's an all-round workout. He also describes how much children get out of it, not just from a fitness point of view but also discipline, self-control and confidence.

Busy Mums And Sporting Memories20151012

Kelly Rennie, Personal Trainer to Busy Mums, tells Gillian Russell about "effective exercise". If you haven't time to go for a run don't be hard on yourself - why not concentrate on your hydration, nutrition or stress management instead. Just do what you can. And forget your waistline - it's about feeling good about yourself!

Mum of three Fiona Gell shares her experiences of juggling fitness along with motherhood and discusses how attitudes to exercise and healthy living have changed in the 16 years since she had her first child.

We'll be catching up with Personal Best volunteer Fiona White to see how she's getting on with the goals she set herself on last week's programme.

Scott Currie meets some of the people who attend the East Kilbride Sporting Memories group to find out about how it promotes physical and mental well-being through fun activities, helping group members to reminisce and tell their own personal stories of watching or participating in sports.

Busy Mums and Sporting Memories20151012

Kelly Rennie, Personal Trainer to Busy Mums, tells Gillian Russell about "effective exercise". If you haven't time to go for a run don't be hard on yourself - why not concentrate on your hydration, nutrition or stress management instead. Just do what you can. And forget your waistline - it's about feeling good about yourself!

Mum of three Fiona Gell shares her experiences of juggling fitness along with motherhood and discusses how attitudes to exercise and healthy living have changed in the 16 years since she had her first child.

We'll be catching up with Personal Best volunteer Fiona White to see how she's getting on with the goals she set herself on last week's programme.

Scott Currie meets some of the people who attend the East Kilbride Sporting Memories group to find out about how it promotes physical and mental well-being through fun activities, helping group members to reminisce and tell their own personal stories of watching or participating in sports.

Chrissie Wellington: Four-time Ironman Triathlon World Champion Special2015070620151123 (RS)

Chrissie Wellington, triathlete and four-time Ironman World Champion tells Gillian Russell about her personal motivation, her life-long obsession with perfection and why she has the words of a Kipling poem written on her water bottles.

Chrissie reveals how her need for control has taken her to the top of her game, how she battled with and overcame an eating disorder and why her fourth world title was the ultimate test of body and mind.

Chrissie Wellington: Four-time Ironman Triathlon World Champion Special2015070620150711 (RS)
20151123 (RS)

Four-time Ironman Triathlon World Champion Chrissie Wellington talks about her motivation.

Chrissie Wellington, triathlete and four-time Ironman World Champion tells Gillian Russell about her personal motivation, her life-long obsession with perfection and why she has the words of a Kipling poem written on her water bottles.

Chrissie reveals how her need for control has taken her to the top of her game, how she battled with and overcame an eating disorder and why her fourth world title was the ultimate test of body and mind.

Chrissie Wellington, triathlete and four-time Ironman World Champion tells Gillian Russell about her personal motivation, her life-long obsession with perfection and why she has the words of a Kipling poem written on her water bottles.

Chrissie reveals how her need for control has taken her to the top of her game, how she battled with and overcame an eating disorder and why her fourth world title was the ultimate test of body and mind.

Christmas Health And Fitness Books, Good Health Practice And The Gift Of Giving2016121220161217 (RS)

Coughs, colds and bugs are doing the rounds just now so Gillian Russell asks when we should be avoiding work (or parties or pantos) and how we can best halt the spread of winter bugs. GP Dr Andrew Murray explains the importance of adopting good health practice at this time of year, when we're the most infectious, how we help prevent getting colds in the first place and the best ways to get rid of bugs once we've got them.

Looking for an inspired Christmas present for someone who is into their health, fitness or wellbeing? Claire Maxted from Trail Running Magazine reviews the best fitness, nutrition, health and wellbeing books.

The Gift Of Giving - Psychologist Dr Steve Taylor explains the mental and physical health benefits of giving to others in ways that aren't actual gifts... whether you are the giver, the receiver or just actually witnessing an act of kindness.

The importance of good health practice, health book reviews, and the benefits of giving.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Christmas health and fitness books, good health practice and the gift of giving2016121220161217 (RS)

The importance of good health practice, health book reviews, and the benefits of giving.

Coughs, colds and bugs are doing the rounds just now so Gillian Russell asks when we should be avoiding work (or parties or pantos) and how we can best halt the spread of winter bugs. GP Dr Andrew Murray explains the importance of adopting good health practice at this time of year, when we're the most infectious, how we help prevent getting colds in the first place and the best ways to get rid of bugs once we've got them.

Looking for an inspired Christmas present for someone who is into their health, fitness or wellbeing? Claire Maxted from Trail Running Magazine reviews the best fitness, nutrition, health and wellbeing books.

The Gift Of Giving - Psychologist Dr Steve Taylor explains the mental and physical health benefits of giving to others in ways that aren't actual gifts ... whether you are the giver, the receiver or just actually witnessing an act of kindness.

Coughs, colds and bugs are doing the rounds just now so Gillian Russell asks when we should be avoiding work (or parties or pantos) and how we can best halt the spread of winter bugs. GP Dr Andrew Murray explains the importance of adopting good health practice at this time of year, when we're the most infectious, how we help prevent getting colds in the first place and the best ways to get rid of bugs once we've got them.

Looking for an inspired Christmas present for someone who is into their health, fitness or wellbeing? Claire Maxted from Trail Running Magazine reviews the best fitness, nutrition, health and wellbeing books.

The Gift Of Giving - Psychologist Dr Steve Taylor explains the mental and physical health benefits of giving to others in ways that aren't actual gifts ... whether you are the giver, the receiver or just actually witnessing an act of kindness.

Creating Health Success, Not Just Work Success!20160222

Is this you? Do you work crazy hours to achieve top results at work but lack the same successes when it comes to your health and fitness? Gillian Russell talks to author of Health Wealth Daniel Grant about why adopting the same principles you use in business can help achieve success in your health.

The 6633 Ultra is a 355-mile foot race over 8 days across the Arctic with temperatures dipping as low as -50 Celsius. Diabetic Roddy Riddle talks about the training he's been doing to prepare for the challenge next month and the difficulties of keeping his insulin pump from freezing. All this while pulling a heavy pulk with all his camping and cooking equipment ... ok on the flat but a nightmare on the hills!

Claire Maxsted, editor of Trail Running magazine, gives us the lowdown on some of the toughest endurance events in the UK and round the world. What on earth possesses people to undertake them?

Nutritionist Scott Baptie demonstrates how to make alternative, home-made energy bars if you need something to sustain you on a long bike ride or trek.

Creating Health Success, Not Just Work Success!20160222

Is this you? Do you work crazy hours to achieve top results at work but lack the same successes when it comes to your health and fitness? Gillian Russell talks to author of Health Wealth Daniel Grant about why adopting the same principles you use in business can help achieve success in your health.

The 6633 Ultra is a 355-mile foot race over 8 days across the Arctic with temperatures dipping as low as -50 Celsius. Diabetic Roddy Riddle talks about the training he's been doing to prepare for the challenge next month and the difficulties of keeping his insulin pump from freezing. All this while pulling a heavy pulk with all his camping and cooking equipment... ok on the flat but a nightmare on the hills!

Claire Maxsted, editor of Trail Running magazine, gives us the lowdown on some of the toughest endurance events in the UK and round the world. What on earth possesses people to undertake them?

Nutritionist Scott Baptie demonstrates how to make alternative, home-made energy bars if you need something to sustain you on a long bike ride or trek.

Curing Phobias And Children's Holiday Downtime20170703

"Curing phobias, holiday downtime for children and balancing children's use of technology.

Richard Reid, psychologist and author of Cure Your Phobia In 24 Hours, talks to Gillian Russell about his own experiences of phobia and explains the differences between fear, phobia and anxiety. Just how should we tackle our own most crippling fears?

David Munro explains how a fear of flying has prevented him from joining friends on holiday and halted his ability to go on certain work trips.

Schools out... so just what are your kids doing? Have you planned dozens of activities and booked them in for various clubs? Helen Minnis, professor of child and adolescent psychiatry, explains why downtime is important for kids during the holidays and what they can learn from regular periods of unstructured play and occasional boredom.

If children had their own way, they'd probably spend most of their holiday downtime on phones, tablets and computers... so how do we, as parents, set boundaries and encourage our kids to have a healthy, positive relationship with technology? Allison Havey, co-founder of The Rap Project and co-author of Sex, Likes & Social Media, explains how we can all learn to understand the digital landscape a bit better and instill some balance when it comes to our kids using technology.

"

Curing Phobias and Children's Holiday Downtime20170703

Curing phobias, holiday downtime for children and balancing children's use of technology.

Richard Reid, psychologist and author of Cure Your Phobia In 24 Hours, talks to Gillian Russell about his own experiences of phobia and explains the differences between fear, phobia and anxiety. Just how should we tackle our own most crippling fears?

David Munro explains how a fear of flying has prevented him from joining friends on holiday and halted his ability to go on certain work trips.

Schools out ... so just what are your kids doing? Have you planned dozens of activities and booked them in for various clubs? Helen Minnis, professor of child and adolescent psychiatry, explains why downtime is important for kids during the holidays and what they can learn from regular periods of unstructured play and occasional boredom.

If children had their own way, they'd probably spend most of their holiday downtime on phones, tablets and computers ... so how do we, as parents, set boundaries and encourage our kids to have a healthy, positive relationship with technology? Allison Havey, co-founder of The Rap Project and co-author of Sex, Likes & Social Media, explains how we can all learn to understand the digital landscape a bit better and instill some balance when it comes to our kids using technology.

Curing Phobias And Children's Holiday Downtime20170703

Curing phobias, holiday downtime for children and balancing children's use of technology.

Richard Reid, psychologist and author of Cure Your Phobia In 24 Hours, talks to Gillian Russell about his own experiences of phobia and explains the differences between fear, phobia and anxiety. Just how should we tackle our own most crippling fears?

David Munro explains how a fear of flying has prevented him from joining friends on holiday and halted his ability to go on certain work trips.

Schools out... so just what are your kids doing? Have you planned dozens of activities and booked them in for various clubs? Helen Minnis, professor of child and adolescent psychiatry, explains why downtime is important for kids during the holidays and what they can learn from regular periods of unstructured play and occasional boredom.

If children had their own way, they'd probably spend most of their holiday downtime on phones, tablets and computers... so how do we, as parents, set boundaries and encourage our kids to have a healthy, positive relationship with technology? Allison Havey, co-founder of The Rap Project and co-author of Sex, Likes and Social Media, explains how we can all learn to understand the digital landscape a bit better and instill some balance when it comes to our kids using technology.

Cycling Special20151019

Gillian Russell and the Personal Best team are going bike crazy this week...!

John Moy, one of Personal Best's fitness volunteers, has been talking about buying a bike for years ... but it's never happened! Having decided that cycling is his route to getting fit, John visits his local bike shop to get some advice from owner Mark Maciver.

Personal Best producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem and discovers the freedom he feels when he's out cycling. Marina MacRae from the Highland Blind Cycling Club talks about how their tandem project works.

Reporter Bronwen Livingstone meets Andrew McVie and hears about his enthusiasm for one of the cycle hire schemes in Glasgow.

Instead of a tour bus, musician Richard Durrant uses his bike to commute from gig to gig, all round the UK and across the globe. He is passionate about reducing his carbon footprint and says he's fitter now then he's ever been.

Gillian Russell and the Personal Best team are going bike crazy this week...!

John Moy, one of Personal Best's fitness volunteers, has been talking about buying a bike for years ... but it's never happened! Having decided that cycling is his route to getting fit, John visits his local bike shop to get some advice from owner Mark Maciver.

Personal Best producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem and discovers the freedom he feels when he's out cycling. Mareena MacRae from the Highland Blind Cycling Club talks about how their tandem project works.

Reporter Bronwen Livingstone meets Andrew McVie and hears about his enthusiasm for one of the cycle hire schemes in Glasgow.

Instead of a tour bus, musician Richard Durrant uses his bike to commute from gig to gig, all round the UK and across the globe. He is passionate about reducing his carbon footprint and says he's fitter now then he's ever been.

Cycling Special20151019

Gillian Russell and the Personal Best team are going bike crazy this week...!

John Moy, one of Personal Best's fitness volunteers, has been talking about buying a bike for years... but it's never happened! Having decided that cycling is his route to getting fit, John visits his local bike shop to get some advice from owner Mark Maciver.

Personal Best producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem and discovers the freedom he feels when he's out cycling. Mareena MacRae from the Highland Blind Cycling Club talks about how their tandem project works.

Reporter Bronwen Livingstone meets Andrew McVie and hears about his enthusiasm for one of the cycle hire schemes in Glasgow.

Instead of a tour bus, musician Richard Durrant uses his bike to commute from gig to gig, all round the UK and across the globe. He is passionate about reducing his carbon footprint and says he's fitter now then he's ever been.

Personal Best producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem and discovers the freedom he feels when he's out cycling. Marina MacRae from the Highland Blind Cycling Club talks about how their tandem project works.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Danish Hygge And Happiness2016122620161231 (RS)

Gillian Russell asks if the key to a happier 2017 lies in learning to live more Danishly.

The Danish word 'hygge' is the buzz word of the moment, and the Danes are allegedly some of the happiest people in the world so what could we learn from the Danish way of life and would bringing a more hygge approach to how we live in Scotland make us happier and healthier in 2017? This is the time of year when we typically evaluate where we've got to over the past year and look ahead to what we hope the next year brings. Most of us want whatever we think will bring us happiness and health but what does that mean in practise? In a special Personal Best Gillian Russell heads for Copenhagen to find out about the Danish approach to home life, work life and health and fitness. What, if anything, are the Danes doing that we don't or is it more about attitude than actions? Join Gillian for some fresh thoughts on whether we could, should or even would want to all live a little more Danishly.

Danish Hygge and Happiness2016122620161231 (RS)

The Danish word 'hygge' is the buzz word of the moment, and the Danes are allegedly some of the happiest people in the world so what could we learn from the Danish way of life and would bringing a more hygge approach to how we live in Scotland make us happier and healthier in 2017? This is the time of year when we typically evaluate where we've got to over the past year and look ahead to what we hope the next year brings. Most of us want whatever we think will bring us happiness and health but what does that mean in practise? In a special Personal Best Gillian Russell heads for Copenhagen to find out about the Danish approach to home life, work life and health & fitness. What, if anything, are the Danes doing that we don't or is it more about attitude than actions? Join Gillian for some fresh thoughts on whether we could, should or even would want to all live a little more Danishly.

Gillian Russell asks if the key to a happier 2017 lies in learning to live more Danishly.

Demystifying Cholesterol20160215

Are you confused about cholesterol? We hear a lot about it in the media but how many of us really know what cholesterol actually is, what the implications of high cholesterol are and how to go about reducing it? Linda Main from Heart UK gives a step-by-step guide to help dispel the myths and understand how to get heart healthy.

Life coach Pete Cohen returns to explain why he has committed to giving a daily, 7am virtual life-coaching session. How will he sustain it for 365 days and how important are the global, interactive elements of it? Is there a danger that people become reliant on him instead of trusting their own judgment?

Laura Lawson talks about how being overweight, unhappy and bored prompted her to create a "bucket list" of fun things to do which has resulted in her becoming more active, losing 3 stone in weight, running a 5k race and taking part in a confidence-boosting play.

Nutritionist Scott Baptie demonstrates how to make alternative, home-made energy bars if you need something to sustain you on a long bike ride.

Demystifying Cholesterol20160215

Are you confused about cholesterol? We hear a lot about it in the media but how many of us really know what cholesterol actually is, what the implications of high cholesterol are and how to go about reducing it? Linda Main from Heart UK gives a step-by-step guide to help dispel the myths and understand how to get heart healthy.

Life coach Pete Cohen returns to explain why he has committed to giving a daily, 7am virtual life-coaching session. How will he sustain it for 365 days and how important are the global, interactive elements of it? Is there a danger that people become reliant on him instead of trusting their own judgment?

Laura Lawson talks about how being overweight, unhappy and bored prompted her to create a "bucket list" of fun things to do which has resulted in her becoming more active, losing 3 stone in weight, running a 5k race and taking part in a confidence-boosting play.

Nutritionist Scott Baptie demonstrates how to make alternative, home-made energy bars if you need something to sustain you on a long bike ride.

Diary for Success, Feeling Differently About Food, 1000-Mile Challenge2017010920170114 (RS)

Gillian Russell motivates you to reach your personal best for both mind and body.

Diary For Success: as lots of us begin the new year by starting a diary, Gillian Russell asks just what diary writing can do for us? Jackee Holder, diary-writer and author who coaches people on the art of journal writing, explains the psychological benefits of writing (and reading back ) a personal diary ... and advises on how to get it underway if you haven't written one since you were a teenager. Diary fan Frances Vaughan and sports nutritionist Scott Baptie share their experiences of diary writing.

1000 Mile Challenge: David Kidd explains why he undertook the 1000 Mile Challenge, what it entails and what he got out of it ... so if you're looking for some new year motivation then why not give it a go in 2017?!

How To Feel Differently About Food: author and therapist Sally Baker explains why we need to eat for nourishment and health instead of out of habit or for emotional reasons ... and suggests simple ways we can kick-start some positive new habits for 2017 if we feel we've over-indulged during the festive season.

Different Is Good20170515

Body image campaigner Stephen Bell talks about his own experiences of being different.

Different Is Good20170515

Body image campaigner Stephen Bell talks about his own experiences of being different.

Ditching The Data2016082220160827 (RS)

Gillian Russell asks if people should ditch activity trackers and go back to basics.

Ditching The Data: Gillian Russell asks if it's time to throw away the activity trackers that register our calories/heart-rate/distance/speed and go back to basics with our exercise? Claire Maxted from Trail Running magazine is a self-confessed, former gadget junkie... but now she's having a digital detox. Personal trainer Ross Stewart is not a gadget geek but says activity tracking can help motivate us to exercise, which can only be a good thing.

Rio Legacy: What are the barriers that Muslim women face when it comes to doing exercise and are the hijab-wearing athletes in the Olympics an inspiration, helping to make sport feel more accessible? Madiha Ahmed wears a full burka and goes to the gym but is frustrated by the lack of female Muslims doing sport and exercise. She says it's not just about the clothing or whether there are enough women-only gyms - for some reason it's just not encouraged.

Mindfulness Task: Helen MacRae from mindfulness charity KSD Highlands demonstrates how we can do everyday tasks more mindfully. This week, it's simply going for a walk...

Post-Race Meal: Nutritionist Scott Baptie shares inspiration, advice and a simple, nutritious recipe for what to eat after a race.

Ditching the Data2016082220160827 (RS)

Gillian Russell asks if people should ditch activity trackers and go back to basics.

Ditching The Data: Gillian Russell asks if it's time to throw away the activity trackers that register our calories/heart-rate/distance/speed and go back to basics with our exercise? Claire Maxted from Trail Running magazine is a self-confessed, former gadget junkie ... but now she's having a digital detox. Personal trainer Ross Stewart is not a gadget geek but says activity tracking can help motivate us to exercise, which can only be a good thing.

Rio Legacy: What are the barriers that Muslim women face when it comes to doing exercise and are the hijab-wearing athletes in the Olympics an inspiration, helping to make sport feel more accessible? Madiha Ahmed wears a full burka and goes to the gym but is frustrated by the lack of female Muslims doing sport and exercise. She says it's not just about the clothing or whether there are enough women-only gyms - for some reason it's just not encouraged.

Mindfulness Task: Helen MacRae from mindfulness charity KSD Highlands demonstrates how we can do everyday tasks more mindfully. This week, it's simply going for a walk...

Post-Race Meal: Nutritionist Scott Baptie shares inspiration, advice and a simple, nutritious recipe for what to eat after a race.

Doing Something for Others and Joint Pain2017032020170325 (RS)

Have you ever raised money for charity? Was it as a tribute to someone who died, to channel your energy into doing something positive, to share some kind of feel-good factor or to perhaps get yourself fit as a result of a charity challenge? Gillian Russell talks to chartered psychologist Dr George Fieldman about why we raise money for charity and what we get out of it personally.

Mandy Allan and her son Daniel are planning to raise money for charity this year - she's doing a 5k and he's doing a marathon - as a tribute to family members who have died. They explain how raising money for charity can be a great motivator as well as giving them the sense of being able to give something back. Mandy is also determined to use this as a catalyst to finally get herself fit and healthy...

Numerous studies suggest that volunteering is good for our health and well-being. Lauren Mackay visits the volunteers at Disability Scotland to find out what they personally get out of volunteering and how it makes them feel.

We might tend to associate joint pain with getting older but a new study has found that we can be affected by it across all age groups due to improper training, sports strains or a sedentary lifestyle. Public health nutritionist Dr Emma Derbyshire and former Olympic rower turned personal trainer Toby Garbett advise on how we can help prevent it and what we can do the improve the situation if we're already affected.

Have you ever raised money for charity? Was it as a tribute to someone who died, to channel your energy into doing something positive, to share some kind of feel-good factor or to perhaps get yourself fit as a result of a charity challenge? Gillian Russell talks to chartered psychologist Dr George Fieldman about why we raise money for charity and what we get out of it personally.

Mandy Allan and her son Daniel are planning to raise money for charity this year - she's doing a 5k and he's doing a marathon - as a tribute to family members who have died. They explain how raising money for charity can be a great motivator as well as giving them the sense of being able to give something back. Mandy is also determined to use this as a catalyst to finally get herself fit and healthy...

Numerous studies suggest that volunteering is good for our health and well-being. Lauren Mackay visits the volunteers at Disability Scotland to find out what they personally get out of volunteering and how it makes them feel.

We might tend to associate joint pain with getting older but a new study has found that we can be affected by it across all age groups due to improper training, sports strains or a sedentary lifestyle. Public health nutritionist Dr Emma Derbyshire and former Olympic rower turned personal trainer Toby Garbett advise on how we can help prevent it and what we can do the improve the situation if we're already affected.

Eat, Move, Sleep, Relax20170619

Gillian Russell hears from Dr Rangan Chatterjee, Steve Miller and Prof Jason Ellis.

Eat, Move, Sleep, Relax20170619

Gillian Russell hears from Dr Rangan Chatterjee, Steve Miller and Prof Jason Ellis.

He's back! Gillian Russell hears more from Dr Rangan Chatterjee about his four pillars of health - eat well, move well, sleep well, relax well - and invites him to address listeners' questions about whether simple lifestyle changes could help or erase their medical conditions.

Steve Miller, director of FATnosis and presenter of Fat Families, says it's time for us to start being honest about what "fat" means by making changes to our behaviour in terms of how much we eat and ultimately taking more responsibility for our own bodies.

Is it possible to cure insomnia in one week? Jason Ellis, Professor of Sleep Science and author of The One Week Insomnia Cure, talks about the importance of good quality sleep and shares the best techniques to alleviate the anguish and exhaustion that a lack of sleep can bring.

Eat, Move, Sleep, Relax20170619

Gillian Russell hears from Dr Rangan Chatterjee, Steve Miller and Prof Jason Ellis.

He's back! Gillian Russell hears more from Dr Rangan Chatterjee about his four pillars of health - eat well, move well, sleep well, relax well - and invites him to address listeners' questions about whether simple lifestyle changes could help or erase their medical conditions.

Steve Miller, director of FATnosis and presenter of Fat Families, says it's time for us to start being honest about what "fat" means by making changes to our behaviour in terms of how much we eat and ultimately taking more responsibility for our own bodies.

Is it possible to cure insomnia in one week? Jason Ellis, Professor of Sleep Science and author of The One Week Insomnia Cure, talks about the importance of good quality sleep and shares the best techniques to alleviate the anguish and exhaustion that a lack of sleep can bring.

Empty Nest Syndrome and Writing for Good Health2016102420161029 (RS)

Empty Nest Syndrome - have you been there, done that and bought the t-shirt? (Probably ironed it too!) Perhaps you're going through it at the moment? Gillian Russell asks if it's something to fear or should we embrace the empty nest? Personal trainer and author of Remember Who You Truly Are, Fiona Pagett, offers advice on how to think differently and prioritise your own health, fitness and well-being ... while parents share their experiences of what it's been like for them.

From keeping a diary to blogging online, can writing about our experiences help us set goals, record how we feel, chart our progress and make sense of the world around us? John McCormack from The Scottish Recovery Network talks about their Write To Recovery story-sharing project which provides the opportunity for people to share experiences and ideas on improving well-being.

Would more female coaches encourage more women into sport and fitness? Louise Andrew from the BBC's Get Inspired team meets coach Judy Murray at a tennis training event in Edinburgh which aims to increase female coaches and encourage more girls to play sport.

Empty Nest Syndrome - have you been there, done that and bought the t-shirt? (Probably ironed it too!) Perhaps you're going through it at the moment? Gillian Russell asks if it's something to fear or should we embrace the empty nest? Personal trainer and author of Remember Who You Truly Are, Fiona Pagett, offers advice on how to think differently and prioritise your own health, fitness and well-being ... while parents share their experiences of what it's been like for them.

From keeping a diary to blogging online, can writing about our experiences help us set goals, record how we feel, chart our progress and make sense of the world around us? John McCormack from The Scottish Recovery Network talks about their Write To Recovery story-sharing project which provides the opportunity for people to share experiences and ideas on improving well-being.

Would more female coaches encourage more women into sport and fitness? Louise Andrew from the BBC's Get Inspired team meets coach Judy Murray at a tennis training event in Edinburgh which aims to increase female coaches and encourage more girls to play sport.

Empty Nest Syndrome And Writing For Good Health2016102420161029 (RS)

Empty Nest Syndrome - have you been there, done that and bought the t-shirt? (Probably ironed it too!) Perhaps you're going through it at the moment? Gillian Russell asks if it's something to fear or should we embrace the empty nest? Personal trainer and author of Remember Who You Truly Are, Fiona Pagett, offers advice on how to think differently and prioritise your own health, fitness and well-being... while parents share their experiences of what it's been like for them.

From keeping a diary to blogging online, can writing about our experiences help us set goals, record how we feel, chart our progress and make sense of the world around us? John McCormack from The Scottish Recovery Network talks about their Write To Recovery story-sharing project which provides the opportunity for people to share experiences and ideas on improving well-being.

Would more female coaches encourage more women into sport and fitness? Louise Andrew from the BBC's Get Inspired team meets coach Judy Murray at a tennis training event in Edinburgh which aims to increase female coaches and encourage more girls to play sport.

Exercise During Ramadan And The 401 Marathon Man2016062720160702 (RS)

The challenges of exercising during Ramadan, plus why Ben Smith is running 401 marathons.

Dr Nazim Ghouri tells Gillian Russell about the challenges of exercise during Ramadan. He personally continues to exercise during Ramadan but believes fasting shouldn't be done if it's going to damage your health. So what's the best way to balance your health and your faith?

Ben Smith is attempting 401 marathons in 401 days but more than half way through, injury has begun to take its toll. Suzy Beaumont joined him on one of his runs in Inverness to hear what it's been like so far and find out what prompted him to undertake such a tough physical and mental challenge.

Exercise during Ramadan and the 401 Marathon Man2016062720160702 (RS)

The challenges of exercising during Ramadan, plus why Ben Smith is running 401 marathons.

Dr Nazim Ghouri tells Gillian Russell about the challenges of exercise during Ramadan. He personally continues to exercise during Ramadan but believes fasting shouldn't be done if it's going to damage your health. So what's the best way to balance your health and your faith?

Ben Smith is attempting 401 marathons in 401 days but more than half way through, injury has begun to take its toll. Suzy Beaumont joined him on one of his runs in Inverness to hear what it's been like so far and find out what prompted him to undertake such a tough physical and mental challenge.

Exercise in the Workplace2015061520150620 (RS)

Gillian Russell discovers to what extent exercise in the workplace can benefit both employer and employee and whether activity at work has a positive effect on productivity? Just how practical is it for an organisation to fit health and fitness into the working day?

Jules Lancastle, founder of Aberdeen-based ActivityMix, talks about how she helps businesses and organisations engage their staff in exercise and sport.

Forth Valley College in Falkirk set up a Health & Wellbeing initiative to encourage a fitter, healthier workplace. Some of the staff talk about what they make of squats at their desks and an in-house gym!

Exercise-convert Leona Reiter talks about how fitness in the workplace has changed her life.

Exercise In The Workplace2015061520150620 (RS)

Gillian Russell discovers to what extent exercise in the workplace can benefit both employer and employee and whether activity at work has a positive effect on productivity? Just how practical is it for an organisation to fit health and fitness into the working day?

Jules Lancastle, founder of Aberdeen-based ActivityMix, talks about how she helps businesses and organisations engage their staff in exercise and sport.

Forth Valley College in Falkirk set up a Health and Wellbeing initiative to encourage a fitter, healthier workplace. Some of the staff talk about what they make of squats at their desks and an in-house gym!

Exercise-convert Leona Reiter talks about how fitness in the workplace has changed her life.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Exercise with Disability2016090520160910 (RS)

With the Paralympics in Rio about to get underway, Gillian Russell explores the drive to push yourself physically when you have a disability, the importance of events like the Paralympics in inspiring others and the challenges of keeping fit with a disability.

Paralympic athlete Karen Darke talks about the journey to discover what her body is capable of and why competing is important to her.

Gavin MacLeod, Chief Executive Officer of Scottish Disability Sport, talks about how accessible Scotland is in terms of disability sports. Have facilities, opportunities and perceptions changed - not just nationally or internationally but at grass-route level across Scotland?

Dancer Claire Cunningham shares her story of coming to terms with using crutches, how she now uses dance to show that disabled bodies aren't wrong, just different, why she has developed specific strengths through her dancing and how ultimate disability will affect everyone as we age.

Mindfulness Task: Each week Helen MacRae from mindfulness charity KSD Highlands is demonstrating how we can do everyday tasks more mindfully. This week, cleaning your teeth.

Exercise With Disability2016090520160910 (RS)

With the Paralympics in Rio about to get underway, Gillian Russell explores the drive to push yourself physically when you have a disability, the importance of events like the Paralympics in inspiring others and the challenges of keeping fit with a disability.

Paralympic athlete Karen Darke talks about the journey to discover what her body is capable of and why competing is important to her.

Gavin MacLeod, Chief Executive Officer of Scottish Disability Sport, talks about how accessible Scotland is in terms of disability sports. Have facilities, opportunities and perceptions changed - not just nationally or internationally but at grass-route level across Scotland?

Dancer Claire Cunningham shares her story of coming to terms with using crutches, how she now uses dance to show that disabled bodies aren't wrong, just different, why she has developed specific strengths through her dancing and how ultimate disability will affect everyone as we age.

Mindfulness Task: Each week Helen MacRae from mindfulness charity KSD Highlands is demonstrating how we can do everyday tasks more mindfully. This week, cleaning your teeth.

Fitness and health for older mothers during and after pregnancy2017041020170415 (RS)

Gillian Russell explores fitness and health for older mums during and after pregnancy

Gold medalist Jo Pavey talks about her experiences as an older mum, how she altered her fitness regime during pregnancy and why training has now become a real family affair.

Personal trainer Peter Lap explains why fitness is important during and after pregnancy, what exercise we can still safely do and what in particular older mums need to take into account when it comes to our bodies?

Midwife and author Bridget Sheeran discusses the idea behind her new book Preparing For Birth: Colouring Your Pregnancy, which invites expectant mums to share pregnancy knowledge and tune in to their unborn child through colouring in.

Cath Mackinnon, mum of three and pregnant with her fourth child, describes how she got on when she tried some colouring in ...

Athlete Jo Pavey talks about her experiences of fitness and health as an older mother.

Fitness Gadgets And Nutrition20151207

Fitness blogger and running coach Laura Fountain reviews a selection of fitness gadgets and tells Gillian Russell about the best ones for Christmas presents of every budget.

Nutritionist Scott Baptie takes Personal Best volunteer Fiona White shopping to find out what food she typically buys and advises her on the small changes that might have the biggest impact on her diet. Scott then visits Fiona at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas excesses... without spoiling our fun!

Fitness Gadgets and Nutrition20151207

Fitness blogger and running coach Laura Fountain reviews a selection of fitness gadgets and tells Gillian Russell about the best ones for Christmas presents of every budget.

Nutritionist Scott Baptie takes Personal Best volunteer Fiona White shopping to find out what food she typically buys and advises her on the small changes that might have the biggest impact on her diet. Scott then visits Fiona at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas excesses ... without spoiling our fun!

Fitness Gadgets For Christmas20151207

Fitness blogger and running coach Laura Fountain reviews a selection of fitness gadgets and tells Gillian Russell about the best ones for Christmas presents of every budget.

Nutritionist Scott Baptie takes Personal Best volunteer Fiona White shopping to find out what food she typically buys and advises her on the small changes that might have the biggest impact on her diet. Scott then visits Fiona at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas excesses... without spoiling our fun!

Fitness Gadgets for Christmas20151207

Fitness blogger and running coach Laura Fountain reviews a selection of fitness gadgets and tells Gillian Russell about the best ones for Christmas presents of every budget.

Nutritionist Scott Baptie takes Personal Best volunteer Fiona White shopping to find out what food she typically buys and advises her on the small changes that might have the biggest impact on her diet. Scott then visits Fiona at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas excesses ... without spoiling our fun!

Food As Medicine, Apps For Health And Snoring20170424

Using food as medicine, taking snoring seriously, and how apps help stroke survivors.

Food as Medicine, Apps for Health and Snoring2017042420170429 (RS)

Using food as medicine, taking snoring seriously, and how apps help stroke survivors.

Using food as medicine, taking snoring seriously, and how apps help stroke survivors.

Stress, IBS pain, exhaustion... East Lothian mum Lorraine Cunningham had reached the end of her tether so took the decision to turn her life around. She tells Gillian Russell how she's now fitter and healthier than ever and having retrained in nutrition, she's on a mission to help others and show that food can be our medicine.

My TherAPPy - stroke and brain injury survivors have joined forces with the NHS to create the UK's first app review site of its kind. Clinical Lead Ruth Siewruk explains why the database was set up and stroke patient Nick describes how it's helped his recovery.

New research for National Stop Snoring Week has found that over a third of couples in Scotland sleep apart because of snoring. Sleep expert Dr Neil Stanley says we all need to take snoring more seriously because it can have a major effect on our lives. If you're struggling with snoring find out how you can get a better night's sleep.

Food Labels And Alastair Humphreys2016110720161112 (RS)

Gillian Russell asks if health, diet and exercise information would improve food labelling

If a food label told you how far you'd need to walk, swim or cycle in order to burn off that particular food would it be useful? The Royal Society Of Public Health (RSPH) is calling for clearer food labelling - combining health, diet and exercise information - which could help us make better choices about what we buy, cook and eat. Shirley Cramer, Chief Executive of the RSPH tells Gillian Russell about some of the options they're exploring including "activity equivalent labelling".

Nutritionist Scott Baptie offers ideas and advice on how we can best navigate the supermarket aisles and understand the information on food labels in terms of our own specific needs.

Adventurer Alastair Humphreys shares his experiences of walking across northern Spain, following in Laurie Lee's footsteps by busking for money in order to eat. How did he survive with no tent, no cooker, no credit cards and no social media? What did he learn about himself and the world?

Would more female coaches encourage more women into sport/fitness? Louise Andrew from the BBC's Get Inspired team meets tennis coach Judy Murray at a training event in Edinburgh, aimed at increasing female tennis coaches and ultimately encouraging more girls to play sport.

Food labels and Alastair Humphreys2016110720161112 (RS)

If a food label told you how far you'd need to walk, swim or cycle in order to burn off that particular food would it be useful? The Royal Society Of Public Health (RSPH) is calling for clearer food labelling - combining health, diet and exercise information - which could help us make better choices about what we buy, cook and eat. Shirley Cramer, Chief Executive of the RSPH tells Gillian Russell about some of the options they're exploring including "activity equivalent labelling".

Nutritionist Scott Baptie offers ideas and advice on how we can best navigate the supermarket aisles and understand the information on food labels in terms of our own specific needs.

Adventurer Alastair Humphreys shares his experiences of walking across northern Spain, following in Laurie Lee's footsteps by busking for money in order to eat. How did he survive with no tent, no cooker, no credit cards and no social media? What did he learn about himself and the world?

Would more female coaches encourage more women into sport/fitness? Louise Andrew from the BBC's Get Inspired team meets tennis coach Judy Murray at a training event in Edinburgh, aimed at increasing female tennis coaches and ultimately encouraging more girls to play sport.

Gillian Russell asks if health, diet and exercise information would improve food labelling

Football Fans in Training20150831

Hibs fan Scott Smith tells Gillian Russell about how much the Football Fans In Training programme has helped his fitness and health. Glenn Milne from Hibs FC talks about why they've decided to extend the training programme to younger fans.

Scott Currie from Get Inspired visits a Football Fans In Training session at Falkirk FC to hear how some of the new recruits are getting on with their fitness and nutrition programme.

Forest Green Rovers FC have been serving veggie burgers, wraps and polenta chips to their fans - how healthy is the food served to footie fans here and would veggie food work?

And we'll be finding out why 90 Glaswegians are required for a nutrition research project.

Football Fans In Training20150831

Hibs fan Scott Smith tells Gillian Russell about how much the Football Fans In Training programme has helped his fitness and health. Glenn Milne from Hibs FC talks about why they've decided to extend the training programme to younger fans.

Scott Currie from Get Inspired visits a Football Fans In Training session at Falkirk FC to hear how some of the new recruits are getting on with their fitness and nutrition programme.

Forest Green Rovers FC have been serving veggie burgers, wraps and polenta chips to their fans - how healthy is the food served to footie fans here and would veggie food work?

And we'll be finding out why 90 Glaswegians are required for a nutrition research project.

Fresh Perspectives2016071820160723 (RS)

Helen Beveridge on loving wild swimming, plus Jessamyn Stanley on yoga changing her life.

Long-distance open water swimmer Helen Beveridge talks to Lee Craigie about how she got into wild swimming, what she loves about it and why she's learned to be proud of what her body can achieve.

Top cyclist Lee is pushed out of her comfort zone when she takes to Loch Ness for a swim with Helen... and discovers that it's not just an exhilarating experience, it also gives you a totally different perspective on a familiar landscape.

Jessamyn Stanley describes her first yoga lesson as "hell on earth". Now a yoga teacher herself, she talks about what yoga does for her physically and mentally, how she battled to set up her own yoga practice and why she chooses to celebrate her larger size rather than shy away from it.

Fresh Perspectives2016071820160723 (RS)

Long-distance open water swimmer Helen Beveridge talks to Lee Craigie about how she got into wild swimming, what she loves about it and why she's learned to be proud of what her body can achieve.

Top cyclist Lee is pushed out of her comfort zone when she takes to Loch Ness for a swim with Helen ... and discovers that it's not just an exhilarating experience, it also gives you a totally different perspective on a familiar landscape.

Jessamyn Stanley describes her first yoga lesson as "hell on earth". Now a yoga teacher herself, she talks about what yoga does for her physically and mentally, how she battled to set up her own yoga practice and why she chooses to celebrate her larger size rather than shy away from it.

Helen Beveridge on loving wild swimming, plus Jessamyn Stanley on yoga changing her life.

Garden your way to good health20160530

Never mind a gym session - take yourself out to the garden and work those muscles in your own outdoor gym! Physiotherapist Jacqueline Knox tells Gillian Russell that gardening is more of a physical work-out than you might think - ideal for improving strength, burning calories and making you more supple. Just don't forget to warm up!

Gardener Nicola Singleton shares her experiences of gardening and reveals how much it has helped improve her fitness and strength.

Do you ever lose track of time in the garden? Fiona Thackery from Trellis Scotland takes Gillian for a walk around the Walled Garden at the Murray Royal Hospital in Perth and explains why a "flow" activity like gardening is so good for our mental well-being.

We hear a lot on this programme about "inner strength" but what exactly is it and how do you know if you've got it? Commonwealth Games cyclist Lee Craigie tells Dan Holland about the occasions she's needed to find inner strength, both on and off the bike.

Garden Your Way To Good Health20160530

Never mind a gym session - take yourself out to the garden and work those muscles in your own outdoor gym! Physiotherapist Jacqueline Knox tells Gillian Russell that gardening is more of a physical work-out than you might think - ideal for improving strength, burning calories and making you more supple. Just don't forget to warm up!

Gardener Nicola Singleton shares her experiences of gardening and reveals how much it has helped improve her fitness and strength.

Do you ever lose track of time in the garden? Fiona Thackery from Trellis Scotland takes Gillian for a walk around the Walled Garden at the Murray Royal Hospital in Perth and explains why a "flow" activity like gardening is so good for our mental well-being.

We hear a lot on this programme about "inner strength" but what exactly is it and how do you know if you've got it? Commonwealth Games cyclist Lee Craigie tells Dan Holland about the occasions she's needed to find inner strength, both on and off the bike.

Getting Match-fit For Winter2016100320161008 (RS)

Iain Bell tells Gillian Russell about stay motivated and get match-fit for the winter.

It's already getting darker earlier, there's a chill in the air and the clocks will be changing later this month... how tempted are you to just hibernate, eat cake and ditch the fitness for a while? Health and wellness consultant Iain Bell talks to Gillian Russell about how to keep motivated with our exercise and nutrition so that we're match fit for the winter ahead.

For people who suffer from Seasonal Affective Disorder it can start to kick in about now so what exactly is it and how does it differ from the "winter blues"? Chris O'Sullivan from the Mental Health Foundation explains what the symptoms are and just how we can go about managing it.

As Sober October gets underway and some people pledge to give up alcohol for a month, we'll be catching up with Martin who decided in January to give up booze for a whole year. Has he managed to stick to it?

Getting Match-Fit for Winter2016100320161008 (RS)

It's already getting darker earlier, there's a chill in the air and the clocks will be changing later this month ... how tempted are you to just hibernate, eat cake and ditch the fitness for a while? Health and wellness consultant Iain Bell talks to Gillian Russell about how to keep motivated with our exercise and nutrition so that we're match fit for the winter ahead.

For people who suffer from Seasonal Affective Disorder it can start to kick in about now so what exactly is it and how does it differ from the "winter blues"? Chris O'Sullivan from the Mental Health Foundation explains what the symptoms are and just how we can go about managing it.

As Sober October gets underway and some people pledge to give up alcohol for a month, we'll be catching up with Martin who decided in January to give up booze for a whole year. Has he managed to stick to it?

Iain Bell tells Gillian Russell about stay motivated and get match-fit for the winter.

Happiness20171023

What is happiness, why does it matter and how can we get more of it into our lives?

According to the most recent Happiness Index, here in Scotland happiness has never been higher. Gillian Russell asks why does happiness matter to our overall wellbeing and how can we get more of it into our lives?

Author and scientist Dr David Hamilton describes what happiness is, why it's important to us as human beings and explores whether it's something we can actually learn.

Will Foster, author of The Happiness Gap, explains why we might need to rethink our approach to and expectations of happiness ... and how we can find greater happiness through gratitude, acceptance and being in the present moment.

Suzy Beaumont visits London's new Museum Of Happiness to discover their approach to the science and art of happiness ... and the sense of community created within it.

BBC Scotland's new poet-in-residence Stuart A Paterson explores happiness and narrates his brand new poem dedicated to a museum of happiness.

Happiness20171023

What is happiness, why does it matter and how can we get more of it into our lives?

According to the most recent Happiness Index, here in Scotland happiness has never been higher. Gillian Russell asks why does happiness matter to our overall wellbeing and how can we get more of it into our lives?

Author and scientist Dr David Hamilton describes what happiness is, why it's important to us as human beings and explores whether it's something we can actually learn.

Will Foster, author of The Happiness Gap, explains why we might need to rethink our approach to and expectations of happiness ... and how we can find greater happiness through gratitude, acceptance and being in the present moment.

Suzy Beaumont visits London's new Museum Of Happiness to discover their approach to the science and art of happiness ... and the sense of community created within it.

BBC Scotland's new poet-in-residence Stuart A Paterson explores happiness and narrates his brand new poem dedicated to a museum of happiness.

Happiness20171023

What is happiness, why does it matter and how can we get more of it into our lives?

According to the most recent Happiness Index, here in Scotland happiness has never been higher. Gillian Russell asks why does happiness matter to our overall wellbeing and how can we get more of it into our lives?

Author and scientist Dr David Hamilton describes what happiness is, why it's important to us as human beings and explores whether it's something we can actually learn.

Will Foster, author of The Happiness Gap, explains why we might need to rethink our approach to and expectations of happiness ... and how we can find greater happiness through gratitude, acceptance and being in the present moment.

Suzy Beaumont visits London's new Museum Of Happiness to discover their approach to the science and art of happiness ... and the sense of community created within it.

BBC Scotland's new poet-in-residence Stuart A Paterson explores happiness and narrates his brand new poem dedicated to a museum of happiness.

Happiness20171023

What is happiness, why does it matter and how can we get more of it into our lives?

According to the most recent Happiness Index, here in Scotland happiness has never been higher. Gillian Russell asks why does happiness matter to our overall wellbeing and how can we get more of it into our lives?

Author and scientist Dr David Hamilton describes what happiness is, why it's important to us as human beings and explores whether it's something we can actually learn.

Will Foster, author of The Happiness Gap, explains why we might need to rethink our approach to and expectations of happiness... and how we can find greater happiness through gratitude, acceptance and being in the present moment.

Suzy Beaumont visits London's new Museum Of Happiness to discover their approach to the science and art of happiness... and the sense of community created within it.

BBC Scotland's new poet-in-residence Stuart A Paterson explores happiness and narrates his brand new poem dedicated to a museum of happiness.

Healthier, Happier Old Age20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples & Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples and Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Healthier, Happier Old Age20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples & Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Healthier, Happier Old Age20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples & Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Healthier, Happier Old Age20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples & Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Healthier, Happier Old Age20171002

Creating a happier, healthier old age for ourselves and those around us.

How much have you thought about your old age? Is it time to overhaul our current approach to ageing and do something different? Gillian Russell explores how we can go about creating a healthier, happier old age - for ourselves and those around us.

Keith Robson, Chief Executive of Age Scotland, explains the issues facing the elderly and some of the positive steps being taken to address them.

Judith Ish-Horowicz from the Apples and Honey Nightingale Nursery talks about the nursery they've set up within a care home and the benefits the elderly residents - and the children - get from it.

Stephen Burke, Director of United For All Ages, explains how popular inter-generational care facilities are in other parts of the world and shares his hopes for the concept being adopted more in this country.

Walk Coordinator Kayleigh Sinclair talks about the idea behind the Dementia Friendly Walks and keen walkers Roz and Anne explain why they enjoy taking part.

Simon Preston joins Dorthe Pedersen, one of the founders of the Cycling Without Age initiative, Fraser Johnston from Cycling Without Age Falkirk and care home resident Mary to hear about the Cycling Without Age trishaw rides and the joy they can bring.

Healthy Top Tips20170101

Forget diets and obsessive gym regimes, why not make it your New Year's resolution to follow just one of the brilliant nuggets of advice the Personal Best team have heard over the past year! We all want the year ahead to be happy and healthy but what's the best place to begin? Packed with great advice and stories for how to make 2017 happier, healthier and more balanced in mind and body, in this special Personal Best Gillian Russell and the team distil a year's worth of health and fitness expertise into a handy collection of stories, thoughts and experiences for you to pick from. The perfect selection box for a healthier, happier you in the year ahead!

Holiday Stress and Recovering from Injury20160711

Holiday Stress: School's out but how do you cope with holiday stress? In theory we go on holiday to relax and unwind so why do we often end up more stressed by the packing, organising, travelling and keeping everyone happy? Susie Greaves from Psychologies Magazine tells Gillian Russell about the impact this pre-holiday stress can have on our health and advises on how best we can avoid it.

Road To Rio Audio Diary: Paralympic cyclist Karen Darke talks about the challenges of recovering from injury and the impact this has had on both her training schedule and how she personally deals with setbacks.

Recovering From Injury: Like Karen, we probably all have to deal with injury or illness at some point but just how important is it to listen to your body and not rush back to exercise too soon? Mandy Belch, senior physiotherapist from Sport Scotland's Institute Of Sport, offers advice on what to do, what to avoid and how we can learn to be a little more patient with our bodies.

Stop Complaining Challenge: The simple act of not verbalising a negative comment has an impact on mind + body and stopping moaning is one of the simplest ways to develop a positive mind-set. Last week we set a challenge - no complaining or moaning for 7 days - so today we'll find out whether comedian and Personal Best volunteer Stuart Mitchell has succeeded or not...

Holiday Stress And Recovering From Injury20160711

Holiday Stress: School's out but how do you cope with holiday stress? In theory we go on holiday to relax and unwind so why do we often end up more stressed by the packing, organising, travelling and keeping everyone happy? Susie Greaves from Psychologies Magazine tells Gillian Russell about the impact this pre-holiday stress can have on our health and advises on how best we can avoid it.

Road To Rio Audio Diary: Paralympic cyclist Karen Darke talks about the challenges of recovering from injury and the impact this has had on both her training schedule and how she personally deals with setbacks.

Recovering From Injury: Like Karen, we probably all have to deal with injury or illness at some point but just how important is it to listen to your body and not rush back to exercise too soon? Mandy Belch, senior physiotherapist from Sport Scotland's Institute Of Sport, offers advice on what to do, what to avoid and how we can learn to be a little more patient with our bodies.

Stop Complaining Challenge: The simple act of not verbalising a negative comment has an impact on mind + body and stopping moaning is one of the simplest ways to develop a positive mind-set. Last week we set a challenge - no complaining or moaning for 7 days - so today we'll find out whether comedian and Personal Best volunteer Stuart Mitchell has succeeded or not.

How to Have a Healthier, Happier Period2017030620170311 (RS)

The curse. Having The Painters In. Aunt Flo. Red River. Mother Nature. There are plenty of euphemisms for having a period but even in 2017 it still feels like a taboo subject. On today's Personal Best Gillian Russell and the team will be asking the questions some of us are just too shy to talk about.

Women's health expert and writer Emma Cannon talks about the importance of having a more open and positive relationship with our period. How important is it for us to listen to our bodies and understand the impact nutrition, sleep and relaxation can have on our symptoms?

It may be the last thing you feel like doing but how much does exercise help when we've got our period? Exercise physiologist Nikki Gibson from SportScotland Institute Of Sport explains what exactly is going on in our bodies and how we can gauge what kind of exercise might be the most useful.

Just Do It!20160118

TV presenter Lorraine Kelly tells Gillian Russell how at the age of 56 she is now fitter, healthier and happier than ever before. She talks about finally finding exercise that she enjoys and shares her passion for why she wants everyone to be more active.

Landscape gardener and father of four David Nicoll talks about how exercise changed his life, having gone from zero to now running, swimming, rowing and cycling. As a result he's enjoying weight loss, increased fitness, improved heart rate and a new circle of friends.

How much exercise should we be doing each week and just how active are we as a nation? Lisa Young from the British Heart Foundation talks about the importance of exercise and reveals some eye-popping statistics on our exercise habits.

Just Do It!20160118

TV presenter Lorraine Kelly tells Gillian Russell how at the age of 56 she is now fitter, healthier and happier than ever before. She talks about finally finding exercise that she enjoys and shares her passion for why she wants everyone to be more active.

Landscape gardener and father of four David Nicoll talks about how exercise changed his life, having gone from zero to now running, swimming, rowing and cycling. As a result he's enjoying weight loss, increased fitness, improved heart rate and a new circle of friends.

How much exercise should we be doing each week and just how active are we as a nation? Lisa Young from the British Heart Foundation talks about the importance of exercise and reveals some eye-popping statistics on our exercise habits.

Karen Darke And Trampoline Fitness2016092620161001 (RS)

Paralympic cyclist Karen Darke talks about what her focus will be now that Rio is over.

Paralympic cyclist Karen Darke has returned to Inverness from Rio (one gold medal, one disqualification) so after years of training how on earth do you find focus in your life once the Games are over? Gillian Russell asks Karen whether she intends to rest, enjoy the junk food, reconnect with family and friends... or find a whole new goal to work towards? And if there is to be a new goal, does it have to be bigger and better than the last one?

Have you ever considered trampolining as a form of fitness... or do you tend to dismiss it as being something for the kids? With more trampoline parks and classes springing up (!), Personal Best explores the physical and mental health benefits of a good bounce.

Fancy trying mindfulness but you've never quite known where to start? Each week Helen MacRae from KSD Highlands, a charity that teaches mindfulness and meditation, is setting us a simple task to try at home. This week it's eating a piece of fruit.

Karen Darke and Trampoline Fitness2016092620161001 (RS)

Paralympic cyclist Karen Darke talks about what her focus will be now that Rio is over.

Paralympic cyclist Karen Darke has returned to Inverness from Rio (one gold medal, one disqualification) so after years of training how on earth do you find focus in your life once the Games are over? Gillian Russell asks Karen whether she intends to rest, enjoy the junk food, reconnect with family and friends ... or find a whole new goal to work towards? And if there is to be a new goal, does it have to be bigger and better than the last one?

Have you ever considered trampolining as a form of fitness ... or do you tend to dismiss it as being something for the kids? With more trampoline parks and classes springing up (!), Personal Best explores the physical and mental health benefits of a good bounce.

Fancy trying mindfulness but you've never quite known where to start? Each week Helen MacRae from KSD Highlands, a charity that teaches mindfulness and meditation, is setting us a simple task to try at home. This week it's eating a piece of fruit.

Keeping Hydrated And The Art Of Listening2016081520160820 (RS)

Gillian Russell hears why listening more is important and how to ensure correct hydration.

Are you confused about how much water you should be drinking every day? Does tea and coffee count in the at quota? And what about fluid before, during and after exercise? Dr Stuart Galloway, reader in exercise science at Stirling University, debunks some of the myths about the drinks we consume and tells Gillian Russell why keeping properly hydrated is so important.

The art of listening and how it can benefit our health. Neil Shah, Chief De-Stressing Officer from the Stress Management Society, says we have lost our innate ability to listen properly and describes how good listening can be empowering. Speech and language therapist Sheena Flack explains why nursery children in Tayside have been taking "listening" classes to learn how to listen. Isn't it about time we all learned to listen more effectively?

Nutritionist Scott Baptie shares inspiration and advice on what to eat before a race and demonstrates a recipe for a simple pork rigatoni.

Keeping Hydrated and the Art of Listening2016081520160820 (RS)

Gillian Russell hears why listening more is important and how to ensure correct hydration.

Are you confused about how much water you should be drinking every day? Does tea and coffee count in the at quota? And what about fluid before, during and after exercise? Dr Stuart Galloway, reader in exercise science at Stirling University, debunks some of the myths about the drinks we consume and tells Gillian Russell why keeping properly hydrated is so important.

The art of listening and how it can benefit our health. Neil Shah, Chief De-Stressing Officer from the Stress Management Society, says we have lost our innate ability to listen properly and describes how good listening can be empowering. Speech and language therapist Sheena Flack explains why nursery children in Tayside have been taking "listening" classes to learn how to listen. Isn't it about time we all learned to listen more effectively?

Nutritionist Scott Baptie shares inspiration and advice on what to eat before a race and demonstrates a recipe for a simple pork rigatoni.

Leading By Example20171009

"How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

"

Leading By Example20171009

How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

Leading By Example20171009

How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

Leading By Example20171009

How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

Leading By Example20171009

How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

Leading By Example20171009

How much of an impact can setting an example have on those around us?

Fiona McQueen, Chief Nursing Officer for Scotland, talks to Gillian Russell about feeling like a hypocrite when she was overweight and unfit.
She describes the lightbulb moment when she decided it was important for her to set a good example by shedding the pounds and getting fitter.

Doc On A Bike aka Dr Ollie Hart explains why he's decided to commute to work and conduct his house calls by bike instead of car.

Consultant psychiatrist Prof Steve Peters talks about how much of an impact setting an example can have on those around us, both at home and in the workplace.

Mum of four Moira shares her experiences of leading by example - both consciously and subconsciously.

Learning To Jump Again20150907

"I want to be able to jump again". "Ok, we can do that".

For most people who use a personal trainer, they become a mentor, a motivational buddy... someone trusted to kick-start or maintain our fitness and to help us become our personal best. The relationship between personal trainer and client is an interesting one, based on hard work, trust and perhaps even friendship. But when Rachel Davis met her personal trainer, she had no idea how much of an impact he was going to have on her life.

Gillian Russell joins Rachel and her personal trainer Tom Ashmole on a training session at the gym to discover how well they work together, the exercises Tom has got Rachel doing, the dynamics of their relationship and just how far Rachel has come on her journey from wheelchair user to committed gym fan.

Learning to Jump Again20150907

"I want to be able to jump again". "Ok, we can do that".

For most people who use a personal trainer, they become a mentor, a motivational buddy ... someone trusted to kick-start or maintain our fitness and to help us become our personal best. The relationship between personal trainer and client is an interesting one, based on hard work, trust and perhaps even friendship. But when Rachel Davis met her personal trainer, she had no idea how much of an impact he was going to have on her life.

Gillian Russell joins Rachel and her personal trainer Tom Ashmole on a training session at the gym to discover how well they work together, the exercises Tom has got Rachel doing, the dynamics of their relationship and just how far Rachel has come on her journey from wheelchair user to committed gym fan.

Learning to Swim and Fear of Flying Update20170918

"Learning to swim as an adult and is it possible to overcome a fear of flying?

When did you last go swimming? If it's not something you do regularly or if you can't swim, why not let Gillian Russell and the Personal Best team inspire you to get your costume or trunks on?

Swimming coach Robert Hamilton explains why swimming is so good for us both physically and mentally. Paula McGuire describes what it's been like to learn to swim as an adult and why she's now moving on to an extreme swimming challenge - swimming round the coastline of Britain.

When we spoke to David Munro in July, he confessed to a fear of flying so acute it would reduce him to tears and meant he missed out on both social and professional opportunities. Now he's back, along with psychologist and author of Cure Your Phobia In 24 Hours Richard Reid. What has David learned in the past couple of months and has he been able to address his fear to the extent that he'd actually take a flight?

"

Learning to Swim and Fear of Flying Update20170918

Learning to swim as an adult and is it possible to overcome a fear of flying?

When did you last go swimming? If it's not something you do regularly or if you can't swim, why not let Gillian Russell and the Personal Best team inspire you to get your costume or trunks on?

Swimming coach Robert Hamilton explains why swimming is so good for us both physically and mentally. Paula McGuire describes what it's been like to learn to swim as an adult and why she's now moving on to an extreme swimming challenge - swimming round the coastline of Britain.

When we spoke to David Munro in July, he confessed to a fear of flying so acute it would reduce him to tears and meant he missed out on both social and professional opportunities. Now he's back, along with psychologist and author of Cure Your Phobia In 24 Hours Richard Reid. What has David learned in the past couple of months and has he been able to address his fear to the extent that he'd actually take a flight?

Learning to Swim and Fear of Flying Update20170918

Learning to swim as an adult and is it possible to overcome a fear of flying?

When did you last go swimming? If it's not something you do regularly or if you can't swim, why not let Gillian Russell and the Personal Best team inspire you to get your costume or trunks on?

Swimming coach Robert Hamilton explains why swimming is so good for us both physically and mentally. Paula McGuire describes what it's been like to learn to swim as an adult and why she's now moving on to an extreme swimming challenge - swimming round the coastline of Britain.

When we spoke to David Munro in July, he confessed to a fear of flying so acute it would reduce him to tears and meant he missed out on both social and professional opportunities. Now he's back, along with psychologist and author of Cure Your Phobia In 24 Hours Richard Reid. What has David learned in the past couple of months and has he been able to address his fear to the extent that he'd actually take a flight?

Life/death Plans And Body Intelligence20170626

"Creating a life-death plan and the importance of working out body intelligence.

Bronnie Ware, author of The Top Five Regrets Of The Dying, talks to Gillian Russell about why she thinks we all need a "life/death" plan, how coming to terms with your own mortality can help you to live life to the full and what she's learned about life from those who are close to death.

Mark Hazelwood from the Scottish Partnership for Palliative Care and the Good Life, Good Death, Good Grief project explains why being more open about death is a good thing and what practical steps we can all take to tackle the reality of death.

You know what your IQ is but what about your BQ? Rachel Carlton Abrams, doctor and author of Bodywise, says discovering our body's intelligence is the key to looking after our health and wellbeing. Can getting to grips with our BQ give us real, lasting health and healing? And how important is it for us to listen to our mind as well as our body?

Sonia Cubrillo has been reviewing Bodywise so we'll be finding out what changes - if any - she's made and whether she's learned to listen to her body.

"

Life/Death Plans and Body Intelligence20170626

Creating a life-death plan and the importance of working out body intelligence.

Life/Death Plans and Body Intelligence20170626

Creating a life-death plan and the importance of working out body intelligence.

Bronnie Ware, author of The Top Five Regrets Of The Dying, talks to Gillian Russell about why she thinks we all need a "life/death" plan, how coming to terms with your own mortality can help you to live life to the full and what she's learned about life from those who are close to death.

Mark Hazelwood from the Scottish Partnership for Palliative Care and the Good Life, Good Death, Good Grief project explains why being more open about death is a good thing and what practical steps we can all take to tackle the reality of death.

You know what your IQ is but what about your BQ? Rachel Carlton Abrams, doctor and author of Bodywise, says discovering our body's intelligence is the key to looking after our health and wellbeing. Can getting to grips with our BQ give us real, lasting health and healing? And how important is it for us to listen to our mind as well as our body?

Sonia Cubrillo has been reviewing Bodywise so we'll be finding out what changes - if any - she's made and whether she's learned to listen to her body.

Life/death Plans And Body Intelligence20170626

Creating a life-death plan and the importance of working out body intelligence.

Bronnie Ware, author of The Top Five Regrets Of The Dying, talks to Gillian Russell about why she thinks we all need a "life/death" plan, how coming to terms with your own mortality can help you to live life to the full and what she's learned about life from those who are close to death.

Mark Hazelwood from the Scottish Partnership for Palliative Care and the Good Life, Good Death, Good Grief project explains why being more open about death is a good thing and what practical steps we can all take to tackle the reality of death.

You know what your IQ is but what about your BQ? Rachel Carlton Abrams, doctor and author of Bodywise, says discovering our body's intelligence is the key to looking after our health and wellbeing. Can getting to grips with our BQ give us real, lasting health and healing? And how important is it for us to listen to our mind as well as our body?

Sonia Cubrillo has been reviewing Bodywise so we'll be finding out what changes - if any - she's made and whether she's learned to listen to her body.

Loneliness In Men20170522

, plus how humour and a direct approach can help make changes in life.

Loneliness in Men20170522

Loneliness in men, plus how humour and a direct approach can help make changes in life.

Loss & Body Confidence20171106

Different stages of loss and what we might learn from them plus learning to love your body

Having heard our programme on the power of water, listener Susanne Powell got in touch with us to say how much it resonated with her own life. Susanne joins Gillian Russell to talk about the positive impact water is having on her as she comes to terms with being a widow and single mum after the loss of her husband 10 months ago.

From losing a loved one to losing a job, from the loss of your identity to the loss of your health, editor of Psychologies magazine Suzy Greaves describes the different stages of loss - denial, anger, bargaining, sadness, acceptance - and what we might learn from it, whatever kind of loss we're experiencing. Debbie shares her experiences of losing her job and how the loss is affecting her.

Megan Jayne Crabbe's body issues started at the age of five. In her new book Body Positive Power she explains how she moved from a life dieting and feeling anxious about how she looked to learning to love her body and accept who she is.

Stephen Bell, one of the organisers of Portrait Positive, talks about the importance of honesty in his fashion and photography project which aims to celebrate the uniqueness in our beauty. Carly, who was photographed by Rankin for the project, reveals how she learned to love how she looks after developing alopecia.

Loss & Body Confidence20171106

Different stages of loss and what we might learn from them plus learning to love your body

Loss & Body Confidence20171106

Different stages of loss and what we might learn from them plus learning to love your body

Having heard our programme on the power of water, listener Susanne Powell got in touch with us to say how much it resonated with her own life. Susanne joins Gillian Russell to talk about the positive impact water is having on her as she comes to terms with being a widow and single mum after the loss of her husband 10 months ago.

From losing a loved one to losing a job, from the loss of your identity to the loss of your health, editor of Psychologies magazine Suzy Greaves describes the different stages of loss - denial, anger, bargaining, sadness, acceptance - and what we might learn from it, whatever kind of loss we're experiencing. Debbie shares her experiences of losing her job and how the loss is affecting her.

Megan Jayne Crabbe's body issues started at the age of five. In her new book Body Positive Power she explains how she moved from a life dieting and feeling anxious about how she looked to learning to love her body and accept who she is.

Stephen Bell, one of the organisers of Portrait Positive, talks about the importance of honesty in his fashion and photography project which aims to celebrate the uniqueness in our beauty. Carly, who was photographed by Rankin for the project, reveals how she learned to love how she looks after developing alopecia.

Loss & Body Confidence20171106

Different stages of loss and what we might learn from them plus learning to love your body

Having heard our programme on the power of water, listener Susanne Powell got in touch with us to say how much it resonated with her own life. Susanne joins Gillian Russell to talk about the positive impact water is having on her as she comes to terms with being a widow and single mum after the loss of her husband 10 months ago.

From losing a loved one to losing a job, from the loss of your identity to the loss of your health, editor of Psychologies magazine Suzy Greaves describes the different stages of loss - denial, anger, bargaining, sadness, acceptance - and what we might learn from it, whatever kind of loss we're experiencing. Debbie shares her experiences of losing her job and how the loss is affecting her.

Megan Jayne Crabbe's body issues started at the age of five. In her new book Body Positive Power she explains how she moved from a life dieting and feeling anxious about how she looked to learning to love her body and accept who she is.

Stephen Bell, one of the organisers of Portrait Positive, talks about the importance of honesty in his fashion and photography project which aims to celebrate the uniqueness in our beauty. Carly, who was photographed by Rankin for the project, reveals how she learned to love how she looks after developing alopecia.

Making Decisions, Healthy Social Media and Using the Senses2017011620170121 (RS)

Helen Russell, author of Leap Year, tells Gillian Russell why, as someone who has never been good at making decisions, she embarked on a year-long experiment to help her learn the art of effective decision-making ... taking advice from, amongst others, a business coach, a psychologist and a dance therapist.

A Healthy Guide To Using Social Media. We hear so much about how social media can be bad for us but to what extent can it be a powerful tool to inform, motivate and connect us? Tom Chatfield, psychologist and author of How To Thrive In The Digital Age talks about the ways in which we can use social media healthily and personal trainer Ross Stewart advises on how social media can be a useful tool for your health and fitness goals.

How do our senses impact our mood? Neuroscientist and author Dr Jack Lewis explains how tapping into our senses and making more use of them could help lift our mood and banish those January blues...

Helen Russell, author of Leap Year, tells Gillian Russell why, as someone who has never been good at making decisions, she embarked on a year-long experiment to help her learn the art of effective decision-making ... taking advice from, amongst others, a business coach, a psychologist and a dance therapist.

A Healthy Guide To Using Social Media. We hear so much about how social media can be bad for us but to what extent can it be a powerful tool to inform, motivate and connect us? Tom Chatfield, psychologist and author of How To Thrive In The Digital Age talks about the ways in which we can use social media healthily and personal trainer Ross Stewart advises on how social media can be a useful tool for your health and fitness goals.

How do our senses impact our mood? Neuroscientist and author Dr Jack Lewis explains how tapping into our senses and making more use of them could help lift our mood and banish those January blues...

Managing social anxiety and picking the right gear for warm-weather exercise20160523

With the good weather finally upon us, Gillian Russell talks to Claire Maxted from Trail Running Magazine about how to get your clothing and accessories right for exercising in warmer conditions. What's the best fabric to look out for and does it need specific UV protection? What should we take into account when we're choosing sports sunglasses? And just how much attention should we pay to hats and head gear?

Paula McGuire has suffered from social anxiety almost all her life. She talks about the novel approach she took for tackling it - trying out every sport in the Commonwealth Games ... and then undertaking a number of very challenging jobs!

What exactly is social anxiety and how does it differ from just ordinary shyness or apprehension? Nicky Lidbetter from Anxiety UK explains the symptoms and how it can best be managed.

Lujca Leonard, founder of Edinburgh Run Tours, takes Angie Brown on a running tour of Edinburgh. Can you really do the sightseeing, learn some history, find hidden local gems and get fit at the same time?!

Managing Social Anxiety And Picking The Right Gear For Warm-weather Exercise20160523

With the good weather finally upon us, Gillian Russell talks to Claire Maxted from Trail Running Magazine about how to get your clothing and accessories right for exercising in warmer conditions. What's the best fabric to look out for and does it need specific UV protection? What should we take into account when we're choosing sports sunglasses? And just how much attention should we pay to hats and head gear?

Paula McGuire has suffered from social anxiety almost all her life. She talks about the novel approach she took for tackling it - trying out every sport in the Commonwealth Games... and then undertaking a number of very challenging jobs!

What exactly is social anxiety and how does it differ from just ordinary shyness or apprehension? Nicky Lidbetter from Anxiety UK explains the symptoms and how it can best be managed.

Lujca Leonard, founder of Edinburgh Run Tours, takes Angie Brown on a running tour of Edinburgh. Can you really do the sightseeing, learn some history, find hidden local gems and get fit at the same time?!

Marathon running as a metaphor for life20160418

As thousands gear up for the London Marathon, Gillian Russell speaks to first-time runner Debs Miles about the mental and physical preparations she's gone through and how she anticipates she'll deal with various barriers on the day.

Life coach Pete Cohen advises on how to prepare mentally for a challenge like a marathon and explains how these skills can be applied to the hurdles we face in everyday life. When someone conquers or survives a challenge, whether it's a sporting event or a life challenge, they begin to understand their strength and find the confidence to perhaps take on something else. The key is to get the support you need around you.

Ally MacPherson has a completely unique location for his running - he works long shifts on a ferry to and from the Western Isles so he runs round the car deck, hundreds of times! He talks about how he manages to make this work and reveals the impact that exercise and a change in eating habits have had on his life.

Marathon Running As A Metaphor For Life20160418

As thousands gear up for the London Marathon, Gillian Russell speaks to first-time runner Debs Miles about the mental and physical preparations she's gone through and how she anticipates she'll deal with various barriers on the day.

Life coach Pete Cohen advises on how to prepare mentally for a challenge like a marathon and explains how these skills can be applied to the hurdles we face in everyday life. When someone conquers or survives a challenge, whether it's a sporting event or a life challenge, they begin to understand their strength and find the confidence to perhaps take on something else. The key is to get the support you need around you.

Ally MacPherson has a completely unique location for his running - he works long shifts on a ferry to and from the Western Isles so he runs round the car deck, hundreds of times! He talks about how he manages to make this work and reveals the impact that exercise and a change in eating habits have had on his life.

Measuring Our Fitness & Health20170717

What are the most useful and reliable methods for measuring our fitness and health?

BMI test, activity tracker, bathroom scales, cholesterol check, calorie counting, heart rate monitor ... or just whether your jeans fit?! How do you measure your health and fitness? Gillian Russell explores the most useful and reliable ways to gauge our health and asks whether we have become too reliant on stats, figures and technology to tell us how fit and well we are?

Deborah Marshall from the University of Calgary talks about her new study looking at BMI (body mass index) which shows that we need to rethink how we measure healthy body weight.

Dr David Reilly from the Well Programme explains the extent to which technology and tests can be useful tools in measuring our fitness and health ... but why we also need to avoid becoming a slave to it all. Is listening to our bodies a better, more natural indicator of our health?

GP Dr Margaret McCartney visits the Institute for Clinical Exercise & Health Science at the University of the West of Scotland to undertake a VO2Max test. How accurate is it in determining her fitness levels and can it be a useful marker of health in general?

Margaret talks to Gillian about her forthcoming BBC Radio Scotland series Cradle To Grave which looks at some of the health challenges we face at different stages in our lives and how we engage with the NHS.

Measuring Our Fitness & Health20170717

What are the most useful and reliable methods for measuring our fitness and health?

BMI test, activity tracker, bathroom scales, cholesterol check, calorie counting, heart rate monitor... or just whether your jeans fit?! How do you measure your health and fitness? Gillian Russell explores the most useful and reliable ways to gauge our health and asks whether we have become too reliant on stats, figures and technology to tell us how fit and well we are?

Deborah Marshall from the University of Calgary talks about her new study looking at BMI (body mass index) which shows that we need to rethink how we measure healthy body weight.

Dr David Reilly from the Well Programme explains the extent to which technology and tests can be useful tools in measuring our fitness and health... but why we also need to avoid becoming a slave to it all. Is listening to our bodies a better, more natural indicator of our health?

GP Dr Margaret McCartney visits the Institute for Clinical Exercise and Health Science at the University of the West of Scotland to undertake a VO2Max test. How accurate is it in determining her fitness levels and can it be a useful marker of health in general?

Margaret talks to Gillian about her forthcoming BBC Radio Scotland series Cradle To Grave which looks at some of the health challenges we face at different stages in our lives and how we engage with the NHS.

Mindfulness and Measuring Success2016080820160813 (RS)

Once the preserve of Buddhist monks and hippies on retreats, mindfulness seems to have gone mainstream these days. Gillian Russell asks what it can actually do for us? Buddhist monk Gelong Thubten from the Samye Ling community explains how useful mindfulness can be to relax both body and mind ... and how like physical fitness, we should try to incorporate it into our daily lives.

Team GB para-cyclist Karen Darke has been keeping an audio diary for us as she trains for Rio. While undoubtedly hoping for great things over there, we asked her what she actually thinks about success and how she personally goes about measuring it...

Measuring our own success (and that of others) is something we all do throughout our lives - exam results, having a good job, sporting achievement - but what is the point of it? With school exam results due out across Scotland this week, thousands of teenagers and parents will be considering their success - or otherwise - on that piece of paper. Sports psychologist Dr Richard Cox examines what is success and whether we're measuring it effectively?

Gillian Russell discovers what mindfulness can achieve and how to measure success.

Music and Exercise2016091920160924 (RS)

What do you listen to when you're exercising?

It can distract you from fatigue, relieve boredom and elevate your mood so just how much can music help with fitness motivation and event performance? Gillian Russell talks to sports psychologist Misha Botting from Sport Scotland Institute Of Sport about the role music can play in our exercise regime.

If you're stuck on pop music when you're keeping fit, perhaps you need to broaden your horizons! Classical? Jazz? Opera anyone? Gillian goes out for a run with Frances Vaughan to find out more about Run Folk - an online community encouraging a hook up between folk music and exercise.

Gillian Russell explores the role of music in fitness motivation and event performance.

Music And Exercise2016091920160924 (RS)

What do you listen to when you're exercising?

It can distract you from fatigue, relieve boredom and elevate your mood so just how much can music help with fitness motivation and event performance? Gillian Russell talks to sports psychologist Misha Botting from Sport Scotland Institute Of Sport about the role music can play in our exercise regime.

If you're stuck on pop music when you're keeping fit, perhaps you need to broaden your horizons! Classical? Jazz? Opera anyone? Gillian goes out for a run with Frances Vaughan to find out more about Run Folk - an online community encouraging a hook up between folk music and exercise.

Gillian Russell explores the role of music in fitness motivation and event performance.

Nakedness And Body Image2016082920160903 (RS)
20161121 (RS)
20161126 (RS)

Gillian Russell explores why people lack body confidence and hears how to be body positive

Special

How comfortable are you in your own skin? When was the last time you got your kit off and stood in front of the mirror?! Do you like what you see or are you self-critical, embarrassed or even ashamed? We've persuaded a handful of ordinary people to stand naked in front of the mirror and tell us honestly what they see...

Dr David Hamilton, author and expert on the power of the mind and Danit Levi, body image specialist and stylist tell Gillian Russell about body confidence, why we're often so self-critical of what we see in the mirror and the effects that negativity can have on us... plus they'll offer simple advice on how we can change our mindset and behaviours so that we learn to focus more on the positive.

Mindfulness Task: Each week Helen MacRae from mindfulness charity KSD Highlands is demonstrating how we can do everyday tasks more mindfully. This week, it's brushing your teeth...

Nakedness and Body Image2016082920161121 (RS)
20160903 (RS)
20161126 (RS)

Nakedness And Body Image Special

How comfortable are you in your own skin? When was the last time you got your kit off and stood in front of the mirror?! Do you like what you see or are you self-critical, embarrassed or even ashamed? We've persuaded a handful of ordinary people to stand naked in front of the mirror and tell us honestly what they see...

Dr David Hamilton, author and expert on the power of the mind and Danit Levi, body image specialist and stylist tell Gillian Russell about body confidence, why we're often so self-critical of what we see in the mirror and the effects that negativity can have on us ... plus they'll offer simple advice on how we can change our mindset and behaviours so that we learn to focus more on the positive.

Nakedness And Body Image Special

How comfortable are you in your own skin? When was the last time you got your kit off and stood in front of the mirror?! Do you like what you see or are you self-critical, embarrassed or even ashamed? We've persuaded a handful of ordinary people to stand naked in front of the mirror and tell us honestly what they see...

Dr David Hamilton, author and expert on the power of the mind and Danit Levi, body image specialist and stylist tell Gillian Russell about body confidence, why we're often so self-critical of what we see in the mirror and the effects that negativity can have on us ... plus they'll offer simple advice on how we can change our mindset and behaviours so that we learn to focus more on the positive.

Mindfulness Task: Each week Helen MacRae from mindfulness charity KSD Highlands is demonstrating how we can do everyday tasks more mindfully. This week, it's brushing your teeth...

Nakedness And Body Image Special

How comfortable are you in your own skin? When was the last time you got your kit off and stood in front of the mirror?! Do you like what you see or are you self-critical, embarrassed or even ashamed? We've persuaded a handful of ordinary people to stand naked in front of the mirror and tell us honestly what they see...

Dr David Hamilton, author and expert on the power of the mind and Danit Levi, body image specialist and stylist tell Gillian Russell about body confidence, why we're often so self-critical of what we see in the mirror and the effects that negativity can have on us ... plus they'll offer simple advice on how we can change our mindset and behaviours so that we learn to focus more on the positive.

Mindfulness Task: Each week Helen MacRae from mindfulness charity KSD Highlands is demonstrating how we can do everyday tasks more mindfully. This week, it's brushing your teeth...

Gillian Russell explores why people lack body confidence and hears how to be body positive

Gillian Russell explores why people lack body confidence and hears how to be body positive

New Year: Trying Something New2016010120160104 (RS)

Is this the year you're going to try something new? Gillian Russell persuades some well-known BBC Radio Scotland voices to do exactly that...

John Beattie tries his hand (whole body?) at yoga and despite some contorted positions and major grunting, he finds the whole experience utterly relaxing.

Miss B from Get It On sets her sights high by attempting a climbing wall - fully harnessed of course - and discovers what climbing can do for your physical and mental fitness.

And The Kitchen Café's Phil Sime revisits swimming, determined that 2016 is going to be the year he sticks with it and gets properly fit.

Gillian Russell persuades some Radio Scotland voices to try something new in 2016.

Nutrition Advice and Making a Plan P20160425

Gillian Russell talks to nutritionist and health blogger Jessica Sepel about why she overhauled her diet and lifestyle and hears some practical advice on the small changes we can make that will have the biggest impact on our energy levels, moods, health and happiness. Instead of feeling overwhelmed by what the experts say Jessica advises we just try to make one small change a week. And if you only do ONE thing? Eat more greens!

Do you have a Plan P - a Passion Plan? A study by the Open University has found that half of us don't have enough time to do the things we love, a third of us feel we aren't reaching our potential and a quarter of us are not fulfilled in our careers. The OU are urging people to make a Plan P to help overhaul our lives, careers or hobbies. Gillian speaks to Zoe, Mandy and Cat about their Plan P in life ... while Editor of Psychologies magazine Suzy Greaves offers advice on how to find your passionsand what steps you can take to incorporate them into your life.

Nutrition Advice And Making A Plan P20160425

Gillian Russell talks to nutritionist and health blogger Jessica Sepel about why she overhauled her diet and lifestyle and hears some practical advice on the small changes we can make that will have the biggest impact on our energy levels, moods, health and happiness. Instead of feeling overwhelmed by what the experts say Jessica advises we just try to make one small change a week. And if you only do ONE thing? Eat more greens!

Do you have a Plan P - a Passion Plan? A study by the Open University has found that half of us don't have enough time to do the things we love, a third of us feel we aren't reaching our potential and a quarter of us are not fulfilled in our careers. The OU are urging people to make a Plan P to help overhaul our lives, careers or hobbies. Gillian speaks to Zoe, Mandy and Cat about their Plan P in life... while Editor of Psychologies magazine Suzy Greaves offers advice on how to find your passionsand what steps you can take to incorporate them into your life.

Out Of Your Comfort Zone20151228

From an arctic marathon to boxing, from cycling out of ill mental health to a triple ironman triathlon, Gillian Russell looks back at the guests who have been out of their comfort zone and recalls how she pushed her own boundaries by cycling the Loch Ness Etape. And trying out pole dancing. And laughter yoga. And an obstacle course...!

Jo Hill talks about her experiences of running a marathon in Spitzbergen, 500 miles from the North Pole while producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem.

Clare Smith explains why getting over breast cancer was the motivation she needed to undertake the Total Warrior obstacle course and Sandra shares her enthusiasm for boxing fitness.

Gillian goes for a cycle with Selina to find out how much she's gained from the Women's Cycle To Health Project and Simon Jacob recounts the huge challenge of enduring a triple ironman triathlon.

Personal Best volunteers Fiona White and John Moy talk about getting out of their comfort zones to kick start their fitness: Fiona tackles the stairs at work instead of taking the lift and John finally buys a bike and discovers a love of cycling.

Out of Your Comfort Zone20151228

From an arctic marathon to boxing, from cycling out of ill mental health to a triple ironman triathlon, Gillian Russell looks back at the guests who have been out of their comfort zone and recalls how she pushed her own boundaries by cycling the Loch Ness Etape. And trying out pole dancing. And laughter yoga. And an obstacle course...!

Jo Hill talks about her experiences of running a marathon in Spitzbergen, 500 miles from the North Pole while producer Suzy Beaumont takes visually impaired colleague Phil Sime out on a tandem.

Clare Smith explains why getting over breast cancer was the motivation she needed to undertake the Total Warrior obstacle course and Sandra shares her enthusiasm for boxing fitness.

Gillian goes for a cycle with Selina to find out how much she's gained from the Women's Cycle To Health Project and Simon Jacob recounts the huge challenge of enduring a triple ironman triathlon.

Personal Best volunteers Fiona White and John Moy talk about getting out of their comfort zones to kick start their fitness: Fiona tackles the stairs at work instead of taking the lift and John finally buys a bike and discovers a love of cycling.

Personal Best On Location: Exploring Competitiveness In A Cycle Ride Across The Pyrenees2016101020170417 (RS)
20170422 (RS)

The Transpyr MTB is a 750km challenge coast to coast across the Pyrenees. In this special Personal Best one of Scotland's top endurance athletes, Lee Craigie, and 4 friends set out to explore the subject of competitiveness as they attempt the Transpyr route. But while the trip starts in light hearted fashion with the 5 rating each other for competitiveness, part way through the journey takes an unwelcome twist when those competitive natures start to cause problems and cracks appear in the group. In spite of the fact that they'd all agreed at the start that this was NOT going to be a race, not racing seems to be more difficult for some than for others. So will the 5 friends reach the Atlantic coast together or will their differing competitive natures and aims get the better of them?

Lee Craigie and friends explore competitiveness as they ride across the Pyrenees.

Personal Best on Location: Exploring Competitiveness in a Cycle Ride Across the Pyrenees2016101020170417 (RS)
20161015 (RS)
20170422 (RS)

The Transpyr MTB is a 750km challenge coast to coast across the Pyrenees. In this special Personal Best one of Scotland's top endurance athletes, Lee Craigie, and 4 friends set out to explore the subject of competitiveness as they attempt the Transpyr route. But while the trip starts in light hearted fashion with the 5 rating each other for competitiveness, part way through the journey takes an unwelcome twist when those competitive natures start to cause problems and cracks appear in the group. In spite of the fact that they'd all agreed at the start that this was NOT going to be a race, not racing seems to be more difficult for some than for others. So will the 5 friends reach the Atlantic coast together or will their differing competitive natures and aims get the better of them?

The Transpyr MTB is a 750km challenge coast to coast across the Pyrenees. In this special Personal Best one of Scotland's top endurance athletes, Lee Craigie, and 4 friends set out to explore the subject of competitiveness as they attempt the Transpyr route. But while the trip starts in light hearted fashion with the 5 rating each other for competitiveness, part way through the journey takes an unwelcome twist when those competitive natures start to cause problems and cracks appear in the group. In spite of the fact that they'd all agreed at the start that this was NOT going to be a race, not racing seems to be more difficult for some than for others. So will the 5 friends reach the Atlantic coast together or will their differing competitive natures and aims get the better of them?

Lee Craigie and friends explore competitiveness as they ride across the Pyrenees.

Personal Best on Location: Exploring Competitiveness in a Cycle Ride Across the Pyrenees20170417

Lee Craigie and friends explore competitiveness as they ride across the Pyrenees.

Personal Best On Location: Exploring Competitiveness In A Cycle Ride Across The Pyrenees20170417

Lee Craigie and friends explore competitiveness as they ride across the Pyrenees.

Post-Challenge Blues, Hay Fever and the Art of Breathing20170529

Post-challenge blues, dealing with hay fever during exercise and the art of breathing.

After running a marathon, taking part in a cycle challenge or fundraising for a charity walk, how do you pick yourself up when the initial euphoria wears off? Runner, GP and author Dr Juliet McGrattan shares her experiences of post challenge blues and tells Gillian Russell how we can best overcome them.

Mindfulness expert and writer Dr Danny Penman explains why we need to concentrate on our breathing and learn how to do it more effectively to help enhance our health and happiness.

As the temperature and pollen count rise, Dr Dean Marshall - GP and hay fever sufferer - talks about the different types of hay fever allergies and explores how best to combat the symptoms, especially if you want to continue with your fitness outside..

Post-challenge blues, dealing with hay fever during exercise and the art of breathing.

Post-challenge Blues, Hay Fever And The Art Of Breathing20170529

Post-challenge blues, dealing with hay fever during exercise and the art of breathing.

After running a marathon, taking part in a cycle challenge or fundraising for a charity walk, how do you pick yourself up when the initial euphoria wears off? Runner, GP and author Dr Juliet McGrattan shares her experiences of post challenge blues and tells Gillian Russell how we can best overcome them.

Mindfulness expert and writer Dr Danny Penman explains why we need to concentrate on our breathing and learn how to do it more effectively to help enhance our health and happiness.

As the temperature and pollen count rise, Dr Dean Marshall - GP and hay fever sufferer - talks about the different types of hay fever allergies and explores how best to combat the symptoms, especially if you want to continue with your fitness outside..

Putting Fun Back Into Fitness20160307

What does the word "exercise" make you think of? Slog? Punishment? Mindless gyms? Too much lycra? Endless cycling? Boring? A necessary chore? If gyms and jogging aren't for you then perhaps we need to get back to childhood and inject some fun into getting fit...

Mary and Cat explain how taking up badminton just for fun has led them to getting fitter, losing weight and gaining in confidence. As a result they've even now stepped inside the gym and joined boxing classes!

Psychologist Dr Charlotte Hilton talks about why some people find exercise a slog and whether it's possible to change your mindset to viewing fitness as fun.

5 X 50 Challenge organiser Raymond Wallace talks about why they've changed the challenge to inject more fun into it and include activities for those who just don't love running, cycling or swimming... while 59-year-old Kenny Brown reveals why he's decided to give it a go this year.

Personal Best volunteer John Moy talks about the challenges he's faced over the winter and how his new-found love for cycling (inspired by this programme!) has helped him not just get fitter but also change his lifestyle as well as lifting his mood.

What does the word "exercise" make you think of? Slog? Punishment? Mindless gyms? Too much lycra? Endless cycling? Boring? A necessary chore? If gyms and jogging aren't for you then perhaps we need to get back to childhood and inject some fun into getting fit...

Mary and Cat explain how taking up badminton just for fun has led them to getting fitter, losing weight and gaining in confidence. As a result they've even now stepped inside the gym and joined boxing classes!

Psychologist Dr Charlotte Hilton talks about why some people find exercise a slog and whether it's possible to change your mindset to viewing fitness as fun.

5 X 50 Challenge organiser Raymond Wallace talks about why they've changed the challenge to inject more fun into it and include activities for those who just don't love running, cycling or swimming... while 59-year-old Kenny Brown reveals why he's decided to give it a go this year.

Personal Best volunteer John Moy talks about the challenges he's faced over the winter and how his new-found love for cycling (inspired by this programme!) has helped him not just get fitter but also change his lifestyle as well as lifting his mood.

Quest 79 and Freedom Seeker20170904

How to be a Freedom Seeker, undertaking your own Quest 79 and images that help soothe us.

Author of Freedom Seeker Beth Kempton tells Gillian Russell about the freedom she felt in her youth, why she lost sight of it as she got older and the steps she took to find liberty, joy and fulfilment again in her life. What defines freedom and how can we create some liberty in our lives when we've got dozens of commitments and responsibilities?

Paralympic gold medallist Karen Dark describes the thinking behind her new challenge Quest 79 and explains why she'd like the rest of us to get on board with a unique challenge or quest of our own.

Clinical psychologist at the University of Edinburgh Dr Stella Chan talks about why Project Soothe was set up and how they hope calming, soothing images might help improve mental health and wellbeing.

Quest 79 And Freedom Seeker20170904

How to be a Freedom Seeker, undertaking your own Quest 79 and images that help soothe us.

Author of Freedom Seeker Beth Kempton tells Gillian Russell about the freedom she felt in her youth, why she lost sight of it as she got older and the steps she took to find liberty, joy and fulfilment again in her life. What defines freedom and how can we create some liberty in our lives when we've got dozens of commitments and responsibilities?

Paralympic gold medallist Karen Dark describes the thinking behind her new challenge Quest 79 and explains why she'd like the rest of us to get on board with a unique challenge or quest of our own.

Clinical psychologist at the University of Edinburgh Dr Stella Chan talks about why Project Soothe was set up and how they hope calming, soothing images might help improve mental health and wellbeing.

Reclaiming Your Lunch Break and Surviving or Thriving?20170508

Reclaiming lunch breaks by getting out for a walk, plus thriving instead of surviving.

Reclaiming Your Lunch Break And Surviving Or Thriving?20170508

Reclaiming lunch breaks by getting out for a walk, plus thriving instead of surviving.

Regaining Your Motivation2017013020170204 (RS)

Where Has My Motivation Gone? A month into the new year, how are all your good intentions for fitness and health? Falling away? Need advice and inspiration to stay motivated? Why not let Personal Best help?!

James Exton, co-author of "Leaner, Fitter, Stronger" explains the difference between intrinsic and extrinsic motivation, why motivation wanes and how to find strategies to get it back again.

Gordon Peacock talks about the struggles he faced with motivation and how he's gradually got it back again thanks to a community "Get Moving" class which has turned his life around.

Seventy-something Stella Carrington tries out the new "Scottish Ballet Elders" video - aimed at making dancing accessible to the over 55s at home - to find out if she can get some fitness motivation from her peers ... in the comfort of her own home.

Friends Becci Harris and Victoria McIntosh talk about the difference a buddy can make in motivating you and how they egg each other to go the gym several times a week.

Cyclists Sarah, Emily, Lee and Rickie from the Adventure Syndicate talk about how they stay motivated when the going gets tough and what they do to help inspire the rest of us.

Regaining Your Motivation2017013020170204 (RS)

Where Has My Motivation Gone? A month into the new year, how are all your good intentions for fitness and health? Falling away? Need advice and inspiration to stay motivated? Why not let Personal Best help?!

James Exton, co-author of "Leaner, Fitter, Stronger" explains the difference between intrinsic and extrinsic motivation, why motivation wanes and how to find strategies to get it back again.

Gordon Peacock talks about the struggles he faced with motivation and how he's gradually got it back again thanks to a community "Get Moving" class which has turned his life around.

Seventy-something Stella Carrington tries out the new "Scottish Ballet Elders" video - aimed at making dancing accessible to the over 55s at home - to find out if she can get some fitness motivation from her peers... in the comfort of her own home.

Friends Becci Harris and Victoria McIntosh talk about the difference a buddy can make in motivating you and how they egg each other to go the gym several times a week.

Cyclists Sarah, Emily, Lee and Rickie from the Adventure Syndicate talk about how they stay motivated when the going gets tough and what they do to help inspire the rest of us.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Resting Heart Rates and Fitness and Health at Home20160229

Do you have any idea what your resting heart rate is ... or what it should be? What about that figure during or after exercise? Gillian Russell and the team find out what it means, whether we should be paying more attention to it and how to go about measuring it ... while some gym bunnies reveal how much they know about monitoring their heart rate.

Your smart home could help you stay fit and healthy! Neil Smith from the NHBC Foundation talks about how technology installed in the homes of the future could monitor your health, track your activity and even lock the biscuit cupboard! Is it all a bit "Big Brother" or a positive step forward for your well-being?

Do you like to work-out at home? Gone are the days when you stuck a Jane Fonda workout video into the machine in your sitting room! Now it's all about live streamed fitness classes, tutorials you can download and global social media interaction. Fitness journalist Fiona Bugler reviews the latest trends and volunteer Libby gives one of the work-outs a try...

Resting Heart Rates And Fitness And Health At Home20160229

Do you have any idea what your resting heart rate is... or what it should be? What about that figure during or after exercise? Gillian Russell and the team find out what it means, whether we should be paying more attention to it and how to go about measuring it... while some gym bunnies reveal how much they know about monitoring their heart rate.

Your smart home could help you stay fit and healthy! Neil Smith from the NHBC Foundation talks about how technology installed in the homes of the future could monitor your health, track your activity and even lock the biscuit cupboard! Is it all a bit "Big Brother" or a positive step forward for your well-being?

Do you like to work-out at home? Gone are the days when you stuck a Jane Fonda workout video into the machine in your sitting room! Now it's all about live streamed fitness classes, tutorials you can download and global social media interaction. Fitness journalist Fiona Bugler reviews the latest trends and volunteer Libby gives one of the work-outs a try.

Roddy Riddle Diabetes Special2015071320151130 (RS)

In Scotland diabetes affects more than 2.5 times the number of people affected by cancer every year.

Roddy Riddle, former international cyclist, keen runner and type 1 diabetic, talks to Gillian about his passion to inspire others to lead a life without limits. Roddy was told that he would have to give up his active lifestyle after being diagnosed with the condition 7 years ago. Wanting to raise awareness and refusing to believe he could no longer exercise with the condition, Roddy set himself the challenge of running the toughest foot race on earth- five and a half marathons in five or six days, across the Sahara desert in temperatures of up to 50 degrees. With the challenge now complete, Roddy is now preparing for his next extreme race; the 6633 Ultra, a self-sufficient, 350 miles foot race in Arctic conditions- temperatures as low as -50 degrees! Tune in to hear Roddy's truly inspirational story and what motivates him to be his Personal Best and live a life without limits.

Roddy Riddle Diabetes Special2015071320150718 (RS)
20151130 (RS)

Ultra-marathon runner Roddy Riddle talks about doing extreme challenges with diabetes.

In Scotland diabetes affects more than 2.5 times the number of people affected by cancer every year.

Roddy Riddle, former international cyclist, keen runner and type 1 diabetic, talks to Gillian about his passion to inspire others to lead a life without limits. Roddy was told that he would have to give up his active lifestyle after being diagnosed with the condition 7 years ago. Wanting to raise awareness and refusing to believe he could no longer exercise with the condition, Roddy set himself the challenge of running the toughest foot race on earth- five and a half marathons in five or six days, across the Sahara desert in temperatures of up to 50 degrees. With the challenge now complete, Roddy is now preparing for his next extreme race; the 6633 Ultra, a self-sufficient, 350 miles foot race in Arctic conditions- temperatures as low as -50 degrees! Tune in to hear Roddy's truly inspirational story and what motivates him to be his Personal Best and live a life without limits.

In Scotland diabetes affects more than 2.5 times the number of people affected by cancer every year.

Roddy Riddle, former international cyclist, keen runner and type 1 diabetic, talks to Gillian about his passion to inspire others to lead a life without limits. Roddy was told that he would have to give up his active lifestyle after being diagnosed with the condition 7 years ago. Wanting to raise awareness and refusing to believe he could no longer exercise with the condition, Roddy set himself the challenge of running the toughest foot race on earth- five and a half marathons in five or six days, across the Sahara desert in temperatures of up to 50 degrees. With the challenge now complete, Roddy is now preparing for his next extreme race; the 6633 Ultra, a self-sufficient, 350 miles foot race in Arctic conditions- temperatures as low as -50 degrees! Tune in to hear Roddy's truly inspirational story and what motivates him to be his Personal Best and live a life without limits.

Running Your Work/Life Balance20160606

Gillian Russell joins chef Graeme Pallister on one of his favourite runs in Perth to hear about his passion for running and why he believes it's essential for his physical and mental well-being.

Neil Shah from the Stress Management Society talks about how best to improve and control our work/life balance. If living and working in a city stresses you out, how can you actually use the city to de-stress. Plus find out the ways in which exercise help create a calmer, more balanced life.

Running Your Work/life Balance20160606

Gillian Russell joins chef Graeme Pallister on one of his favourite runs in Perth to hear about his passion for running and why he believes it's essential for his physical and mental well-being.

Neil Shah from the Stress Management Society talks about how best to improve and control our work/life balance. If living and working in a city stresses you out, how can you actually use the city to de-stress. Plus find out the ways in which exercise help create a calmer, more balanced life.

Saying Yes and Taking Risks2016072520160730 (RS)

What does risk-taking do for us and how much does it change as we age? Alastair Humphreys has circumnavigated the globe on his bike and walked across continents. As he sets off on a risky trip of a different kind - busking around Spain and living off what he makes - he tells Lee Craigie about the risks he has taken, what he's learnt from them and why he thinks it's important for us all to take more risks.

Karl Moore, author of 18 Rules Of Happiness, talks about what happens when we say "yes" more. He's been practicing this for 18 years and loves the randomness it brings to his life. He says we should all try to be risk averse but opportunity open! Personal Best explores the pros and cons of saying yes.

Salt Caves have been opening up across the UK but what exactly are they and what happens in a typical session? Lee Craigie and Suzy Beaumont visit the Salt Cave in Inverness to find out whether they can actually benefit our health or are they just a passing fad?

Lee Craigie asks how risk-taking affects people and if Salt Caves can improve health.

Lee Craigie asks how risk-taking affects people and if Salt Caves can improve health.

Saying Yes And Taking Risks2016072520160730 (RS)

What does risk-taking do for us and how much does it change as we age? Alastair Humphreys has circumnavigated the globe on his bike and walked across continents. As he sets off on a risky trip of a different kind - busking around Spain and living off what he makes - he tells Lee Craigie about the risks he has taken, what he's learnt from them and why he thinks it's important for us all to take more risks.

Karl Moore, author of 18 Rules Of Happiness, talks about what happens when we say "yes" more. He's been practicing this for 18 years and loves the randomness it brings to his life. He says we should all try to be risk averse but opportunity open! Personal Best explores the pros and cons of saying yes.

Salt Caves have been opening up across the UK but what exactly are they and what happens in a typical session? Lee Craigie and Suzy Beaumont visit the Salt Cave in Inverness to find out whether they can actually benefit our health or are they just a passing fad?

Lee Craigie asks how risk-taking affects people and if Salt Caves can improve health.

Self Belief2017022020170225 (RS)

Adventure cyclist Lee Craigie is joined by Sarah Outen MBE in this exploration of self belief. In an honest and compelling conversation Sarah shares the story of her extraordinary journey cycling, kayaking and rowing her way round the world, a journey which took her four and a half years and resulted in incredible highs and lows. More than once Sarah's journey looked doomed and at one point she had a complete mental breakdown. So what made Sarah believe she could accomplish such an extraordinary feat in the first place and what happens to self belief when your plans go dramatically wrong? What can we learn from Sarah's experiences to apply to our own lives and how might we all tap into the kind of incredible self belief that Sarah draws on?

Adventure cyclist Lee Craigie hears about Sarah Outen MBE's journey around the world.

Spring-Clean Your Life2017031320170318 (RS)

The benefits to mind and body of spring-cleaning fitness, health and home.

Are you in need of a spring clean?!

Gillian Russell and the team find out what a spring clean in all aspects of our lives can do for our physical and mental health.

Professional de-clutterer Jodi Sharpe visits Gillian at home to suggest simple ways to de-clutter and how the whole process can have a positive impact on our health and happiness.

Shona explains why de-cluttering helped to get some balance back in her life.

Dr David Reilly, Director of the Well Programme, talks about the benefits of a spring clean and advises on how to go about embarking on a personal "reset" of both mind and body. What do we need to take into account before we start making changes to our health, fitness and wellbeing ... and how do we maintain that freshly spring-cleaned feel?

Stop Complaining!20160704

Stop Complaining Challenge - Dr David Hamilton, expert on the power of the mind, tells Gillian Russell that stopping complaining and moaning is one of the simplest ways to develop a positive mind-set. Could you manage the challenge and not complain or moan for 7 days? Comedian Stuart Mitchell has agreed to give it a go...!

Personal Best listeners Morag Cooper and Isla O'Reilly take Suzy Beaumont on their favourite walk at Ardersier and talk about what they get out of exercising in the fresh air.

Politicians, journalists and support staff have been working crazy hours in the past week as a result of the EU referendum so just what does it take to be match fit to cope with extreme working hours? Maybe you work in the medical profession and have had to deal with a major incident or you've had 24-hour days setting up a business? Neil Shah from The Stress Management Society offers a pocket guide to dealing with the challenges of extreme working circumstances so that your health, fitness and sanity don't suffer.

Stop Complaining!20160704

Stop Complaining Challenge - Dr David Hamilton, expert on the power of the mind, tells Gillian Russell that stopping complaining and moaning is one of the simplest ways to develop a positive mind-set. Could you manage the challenge and not complain or moan for 7 days? Comedian Stuart Mitchell has agreed to give it a go...!

Personal Best listeners Morag Cooper and Isla O'Reilly take Suzy Beaumont on their favourite walk at Ardersier and talk about what they get out of exercising in the fresh air.

Politicians, journalists and support staff have been working crazy hours in the past week as a result of the EU referendum so just what does it take to be match fit to cope with extreme working hours? Maybe you work in the medical profession and have had to deal with a major incident or you've had 24-hour days setting up a business? Neil Shah from The Stress Management Society offers a pocket guide to dealing with the challenges of extreme working circumstances so that your health, fitness and sanity don't suffer.

Stress Awareness Month + Exercise your Way to Career Success20160411

Gillian is back from her holidays feel fresh and relaxed, but for how long? Balancing our work and home lives is proving increasingly difficult and a massive 54% of us have reported our stress & anxiety levels are increasing.

Gillian speaks to Neil Shah - Chief De-stressing Officer at The Stress Management Society and Author of The 10-Step Stress Solution about the dangers of stress, how to identify it and what to do about it before its starts damaging our health.

Health & Wellbeing Journalist Victoria joins us also to explain how exercise could be the key to career success and how taking the time to have a lunchtime run could increase your productivity by an extra working hour, not to mention all the creative ideas the fresh air will generate. But is there a downside? Employers are constantly looking for that edge in the recruitment process, could we see us ordinary Joe's who don't like to take part in Ironman's and Tough Mudders being side-lined for jobs because we're not deemed 'driven' enough?

And if you're screaming at the radio thinking you just don't have time to exercise during your working day, well we hear from Ally MacPherson who works for Calmac Ferries and does shifts of two weeks on, two weeks off. His only option for training is to run round the car deck of the ferry 100's of times to get the mileage in for his ultra-running races!

Stress Awareness Month + Exercise Your Way To Career Success20160411

Gillian is back from her holidays feel fresh and relaxed, but for how long? Balancing our work and home lives is proving increasingly difficult and a massive 54% of us have reported our stress and anxiety levels are increasing.

Gillian speaks to Neil Shah - Chief De-stressing Officer at The Stress Management Society and Author of The 10-Step Stress Solution about the dangers of stress, how to identify it and what to do about it before its starts damaging our health.

Health and Wellbeing Journalist Victoria joins us also to explain how exercise could be the key to career success and how taking the time to have a lunchtime run could increase your productivity by an extra working hour, not to mention all the creative ideas the fresh air will generate. But is there a downside? Employers are constantly looking for that edge in the recruitment process, could we see us ordinary Joe's who don't like to take part in Ironman's and Tough Mudders being side-lined for jobs because we're not deemed 'driven' enough?

And if you're screaming at the radio thinking you just don't have time to exercise during your working day, well we hear from Ally MacPherson who works for Calmac Ferries and does shifts of two weeks on, two weeks off. His only option for training is to run round the car deck of the ferry 100's of times to get the mileage in for his ultra-running races!

Stroke Recovery and Exercise with a Disability2017012320170128 (RS)

Physiotherapist Mark Smith talks about training leisure staff to work with stroke victims.

In this week's Personal Best Gillian Russell and the team explore the challenges of getting your life and fitness back when a disability means changes to what you have always known...

Mark Smith, consultant physiotherapist who chairs the Scottish Advisory Committee of the Scottish Stroke Association, talks about his work in training leisure staff to give fitness in the community for those who have had a stroke.

Eric Smith explains how he's had to change his approach to life and adapt his exercise regime since having a stroke.

Jim Gales from the Scottish Disability Golf Partnership talks about taking up golf after losing his sight and how it helped change everything for him after struggling in the beginning.

Suzy Beaumont visits Inverness Leisure to find out just how accessible our gyms are for those with disabilities.

Student Special20170911

A guide to a healthy, happy student life so that your kids - and you - can survive intact!

With thousands of students going off to university for the first time or heading back for a new year, Gillian Russell and the Personal Best team have a guide to healthy, happy student life so that your kids - and you - can survive intact!

Mother of two Sonia shares her experiences of the kind of worries she had about her kids going off to university.

Jodie Waite from the NUS Scotland and Nicole Jackson from Glasgow Caledonian University describe what university life is like these days, the issues students face and the range of advice and support available for both students and parents.

New student Georgia White talks about what she's looking forward to and what she's most anxious about in the weeks ahead.

Health and wellness consultant Iain Bell explains the importance of good nutrition and regular exercise for students and describes how they can adopt a safe and sensible approach to drinking.

Student Special20170911

A guide to a healthy, happy student life so that your kids - and you - can survive intact!

With thousands of students going off to university for the first time or heading back for a new year, Gillian Russell and the Personal Best team have a guide to healthy, happy student life so that your kids - and you - can survive intact!

Mother of two Sonia shares her experiences of the kind of worries she had about her kids going off to university.

Jodie Waite from the NUS Scotland and Nicole Jackson from Glasgow Caledonian University describe what university life is like these days, the issues students face and the range of advice and support available for both students and parents.

New student Georgia White talks about what she's looking forward to and what she's most anxious about in the weeks ahead.

Health and wellness consultant Iain Bell explains the importance of good nutrition and regular exercise for students and describes how they can adopt a safe and sensible approach to drinking.

Sun awareness and prioritising relationships for good mental health.20160516

At last the sun is out here in Scotland and lots of us love to catch some rays but at what cost? When we go outside for a run, cycle, walk or game of football, are we actually bothering to put sun cream on? As a new study finds that almost two thirds of young adults are shunning sun cream and putting themselves at risk of skin cancer, Gillian Russell speaks to Leigh Smith from Melanoma Action & Support Scotland about why we are not taking potential sun damage seriously enough.

Blogger and nutritionist Jessica Sepel talks about how prioritising rest and managing stress are the best ways to restore our health.

This year's Mental Health Awareness Week is focusing on the importance of good relationships for our mental health. Chris O'Sullivan from the Mental Health Foundation advises on how we can best look after our mental health and explains the impact that positive and negative relationships can have on our health.

Sun Awareness And Prioritising Relationships For Good Mental Health.20160516

At last the sun is out here in Scotland and lots of us love to catch some rays but at what cost? When we go outside for a run, cycle, walk or game of football, are we actually bothering to put sun cream on? As a new study finds that almost two thirds of young adults are shunning sun cream and putting themselves at risk of skin cancer, Gillian Russell speaks to Leigh Smith from Melanoma Action and Support Scotland about why we are not taking potential sun damage seriously enough.

Blogger and nutritionist Jessica Sepel talks about how prioritising rest and managing stress are the best ways to restore our health.

This year's Mental Health Awareness Week is focusing on the importance of good relationships for our mental health. Chris O'Sullivan from the Mental Health Foundation advises on how we can best look after our mental health and explains the impact that positive and negative relationships can have on our health.

Team Spirit2017040320170408 (RS)

Tribe. Crew. Squad. Clan. Posse. Gang.

On today's Personal Best Gillian Russell asks how we can find a sense of team spirit in our lives if we're not part of a team in the conventional sense of the word (hockey team, rugby team etc) or if we're not perhaps in a team environment at work.

According to recent research, individuals who are part of a team or social group are much happier people. Psychologist Dr Juliet Wakefield explains how thinking more about your "group life" and having a sense of belonging can have significant health and well-being benefits.

Avril Mahon, founder of Women Run Strong, believes that the sense of being part of a tribe or team is key to keeping us motivated, whether that's through a virtual, online community or in an actual, physical group.

Lauren Mackay visits The Yarn Cake, a knitting group in Glasgow, to find out how much of a sense of team and belonging the knitters get from joining in.

Cardiac nurse Lucy Wilkinson talks about the British Heart Foundation's My Marathon campaign which is encouraging us to complete the distance of a marathon throughout the month of May ... a simple focus to kick-start your fitness, a means of getting you into running or a way of joining an online "team" with a shared goal?

Tribe. Crew. Squad. Clan. Posse. Gang.

On today's Personal Best Gillian Russell asks how we can find a sense of team spirit in our lives if we're not part of a team in the conventional sense of the word (hockey team, rugby team etc) or if we're not perhaps in a team environment at work.

According to recent research, individuals who are part of a team or social group are much happier people. Psychologist Dr Juliet Wakefield explains how thinking more about your "group life" and having a sense of belonging can have significant health and well-being benefits.

Avril Mahon, founder of Women Run Strong, believes that the sense of being part of a tribe or team is key to keeping us motivated, whether that's through a virtual, online community or in an actual, physical group.

Lauren Mackay visits The Yarn Cake, a knitting group in Glasgow, to find out how much of a sense of team and belonging the knitters get from joining in.

Cardiac nurse Lucy Wilkinson talks about the British Heart Foundation's My Marathon campaign which is encouraging us to complete the distance of a marathon throughout the month of May ... a simple focus to kick-start your fitness, a means of getting you into running or a way of joining an online "team" with a shared goal?

Teen Girl Special20170605
Teen Girl Special20170605

"Psychologist Steve Biddulph explains what girls need most to grow up strong and free.

What do you think girls need to grow up happy, healthy, strong and free? We live in an exciting, face-paced world so you'd think it would be straightforward... yet from what we see in the media, increasing numbers of teenage girls are suffering from depression, anxiety, eating disorders, self-harm and body-hate. Gillian Russell asks where have we gone wrong?

Steve Biddulph, retired psychologist and author of Ten Things Girls Need Most, travels the world teaching on how to raise children. He describes the issues teenage girls face, explains why he thinks things need to change and offers advice and information on what we can all do to ensure a happier, healthier transition from teen world to adulthood.

The Adventure Syndicate, Developing Mountain Biking In Scotland and Velocity Workshop recently ran a bike-packing course for teenage girls. Pennie Latin joined them in the Highland countryside to find out what's involved and to hear the reasons behind why the girls decided to sign up.

"

Teen Girl Special20170605

Psychologist Steve Biddulph explains what girls need most to grow up strong and free.

Teen Girl Special20170605

Psychologist Steve Biddulph explains what girls need most to grow up strong and free.

What do you think girls need to grow up happy, healthy, strong and free? We live in an exciting, face-paced world so you'd think it would be straightforward ... yet from what we see in the media, increasing numbers of teenage girls are suffering from depression, anxiety, eating disorders, self-harm and body-hate. Gillian Russell asks where have we gone wrong?

Steve Biddulph, retired psychologist and author of Ten Things Girls Need Most, travels the world teaching on how to raise children. He describes the issues teenage girls face, explains why he thinks things need to change and offers advice and information on what we can all do to ensure a happier, healthier transition from teen world to adulthood.

The Adventure Syndicate, Developing Mountain Biking In Scotland and Velocity Workshop recently ran a bike-packing course for teenage girls. Pennie Latin joined them in the Highland countryside to find out what's involved and to hear the reasons behind why the girls decided to sign up.

Teen Girl Special20170710

Psychologist Steve Biddulph explains what girls need most to grow up strong and free.

What do you think girls need to grow up happy, healthy, strong and free? We live in an exciting, face-paced world so you'd think it would be straightforward ... yet from what we see in the media, increasing numbers of teenage girls are suffering from depression, anxiety, eating disorders, self-harm and body-hate. Gillian Russell asks where have we gone wrong?

Steve Biddulph, retired psychologist and author of Ten Things Girls Need Most, travels the world teaching on how to raise children. He describes the issues teenage girls face, explains why he thinks things need to change and offers advice and information on what we can all do to ensure a happier, healthier transition from teen world to adulthood.

The Adventure Syndicate, Developing Mountain Biking In Scotland and Velocity Workshop recently ran a bike-packing course for teenage girls. Pennie Latin joined them in the Highland countryside to find out what's involved and to hear the reasons behind why the girls decided to sign up.

Teen Girl Special20170710

Psychologist Steve Biddulph explains what girls need most to grow up strong and free.

What do you think girls need to grow up happy, healthy, strong and free? We live in an exciting, face-paced world so you'd think it would be straightforward... yet from what we see in the media, increasing numbers of teenage girls are suffering from depression, anxiety, eating disorders, self-harm and body-hate. Gillian Russell asks where have we gone wrong?

Steve Biddulph, retired psychologist and author of Ten Things Girls Need Most, travels the world teaching on how to raise children. He describes the issues teenage girls face, explains why he thinks things need to change and offers advice and information on what we can all do to ensure a happier, healthier transition from teen world to adulthood.

The Adventure Syndicate, Developing Mountain Biking In Scotland and Velocity Workshop recently ran a bike-packing course for teenage girls. Pennie Latin joined them in the Highland countryside to find out what's involved and to hear the reasons behind why the girls decided to sign up.

Teen Special2017020620170211 (RS)

In today's Teen Special, Gillian Russell asks what is the key to fostering a good relationship with your teenager so that it doesn't affect your own health and happiness?! The world is a different place to when we were young so how do we go about remembering what it's like to be a teenager while also understanding that their interests, needs and boundaries may be quite different to what ours were?

Prof Helen Minnis, Professor of Child & Adolescent Psychiatry at the University of Glasgow, advises on what can we do to understand teenage behaviour, how to communicate effectively and the best ways to manage stuff like homework, socialising and chores?

Former hostage negotiator Richard Mullender draws on his years of experience to suggest techniques we can adopt to help negotiate tricky teenage situations.

Sophie Dix from mental health charity MQ talks about their #weswear campaign which hopes to get us all to take young people's mental health issues more seriously ... and Nina Martynchyk shares her own experiences of battling with mental health problems as a teenager.

The Art Of Forgiveness, Understanding Metabolism And Why Boredom Is Good!2016120520161210 (RS)

The art of forgiveness, understanding metabolism and why boredom can be beneficial.

It's the season of peace and goodwill so is it the ideal time to forgive? Gillian Russell hears from motivational speaker Richard McCann about his experiences of forgiving and finds out whether it can be good for our health. Chris O'Sullivan from the Mental Health Foundation offers advice on practising the art of forgiveness and how to manage tricky family situations over the festive period.

What do you do when your kids say they're bored? Feel guilty? Immediately rush out and do an activity with them? Suggest a quick-fix like ipad/dvd/phone? Teresa Belton, Visiting Fellow at the University Of East Anglia, says it's good for children to be bored and rather than view it as a bad thing, we should see it as an opportunity. She says being bored and letting your mind wander is good for imagination, creativity and mental health... and that we, as adults, should probably factor in some daydreaming too.

As the period of festive overindulgence gets underway, is there anything we can do to change or speed up our metabolic rate? Nutritionist Scott Baptie explains what metabolism means and dispels some of the myths surrounding our metabolic rates.

The Art of Forgiveness, Understanding Metabolism and Why Boredom Is Good!2016120520161210 (RS)

The art of forgiveness, understanding metabolism and why boredom can be beneficial.

It's the season of peace and goodwill so is it the ideal time to forgive? Gillian Russell hears from motivational speaker Richard McCann about his experiences of forgiving and finds out whether it can be good for our health. Chris O'Sullivan from the Mental Health Foundation offers advice on practising the art of forgiveness and how to manage tricky family situations over the festive period.

What do you do when your kids say they're bored? Feel guilty? Immediately rush out and do an activity with them? Suggest a quick-fix like ipad/dvd/phone? Teresa Belton, Visiting Fellow at the University Of East Anglia, says it's good for children to be bored and rather than view it as a bad thing, we should see it as an opportunity. She says being bored and letting your mind wander is good for imagination, creativity and mental health ... and that we, as adults, should probably factor in some daydreaming too.

As the period of festive overindulgence gets underway, is there anything we can do to change or speed up our metabolic rate? Nutritionist Scott Baptie explains what metabolism means and dispels some of the myths surrounding our metabolic rates.

It's the season of peace and goodwill so is it the ideal time to forgive? Gillian Russell hears from motivational speaker Richard McCann about his experiences of forgiving and finds out whether it can be good for our health. Chris O'Sullivan from the Mental Health Foundation offers advice on practising the art of forgiveness and how to manage tricky family situations over the festive period.

What do you do when your kids say they're bored? Feel guilty? Immediately rush out and do an activity with them? Suggest a quick-fix like ipad/dvd/phone? Teresa Belton, Visiting Fellow at the University Of East Anglia, says it's good for children to be bored and rather than view it as a bad thing, we should see it as an opportunity. She says being bored and letting your mind wander is good for imagination, creativity and mental health ... and that we, as adults, should probably factor in some daydreaming too.

As the period of festive overindulgence gets underway, is there anything we can do to change or speed up our metabolic rate? Nutritionist Scott Baptie explains what metabolism means and dispels some of the myths surrounding our metabolic rates.

The Benefits of Exercise for Mental Health2015062220150627 (RS)

Gillian Russell talks to Ferga Perry from the Women's Cycle To Health Project about how a new cycling group is helping women with poor mental health.

Gillian goes for a cycle with one of the women to find out how the project helped her.

Dr Andrew Murray explains how exercise can be effective in dealing with a range of mental health issues.

And we sent Pennie Latin out to speak with Claire who suffers from a range of mental health problems. She found an interesting way to help motivate her. Just 15 minutes walking with her beloved dog Poppy each day has had a massive impact on her road to recovery.

If you have found exercise has helped you through difficult times in life like bereavement, divorce, work stress etc, tell us about it at personalbest@bbc.co.uk or text 80295 or tweet @bbcradioscot.

The Benefits Of Exercise For Mental Health2015062220150627 (RS)

Gillian Russell talks to Ferga Perry from the Women's Cycle To Health Project about how a new cycling group is helping women with poor mental health.

Gillian goes for a cycle with one of the women to find out how the project helped her.

Dr Andrew Murray explains how exercise can be effective in dealing with a range of mental health issues.

And we sent Pennie Latin out to speak with Claire who suffers from a range of mental health problems. She found an interesting way to help motivate her. Just 15 minutes walking with her beloved dog Poppy each day has had a massive impact on her road to recovery.

If you have found exercise has helped you through difficult times in life like bereavement, divorce, work stress etc, tell us about it at personalbest@bbc.co.uk or text 80295 or tweet @bbcradioscot.

The Chimp Paradox - Managing Your Inner Chimp, Plus Female Sports Coaches2016111420161119 (RS)

Gillian Russell talks to Prof Steve Peters, author of The Chimp Paradox.

Everyone has an inner Chimp. It can be friend or foe but it definitely needs managed! Prof Steve Peters, author of The Chimp Paradox, tells Gillian Russell how the human and chimp parts of the brain work and advises on what we can do to manage them better for a happier, healthier and more confident you.

Would an increase in the number of female coaches encourage more women and girls into sport and fitness? Louise Andrew from Get Inspired meets tennis coach Judy Murray at a training event in Edinburgh, aimed at increasing female tennis coaches and encouraging more girls to play sport.

Netball coach Sally Carns talks about her experiences as a coach, what she gets out of it and why she feels it's important to encourage more women to take up coaching.

Children In Need's theme this year is Do Your Thing so we've invited a handful of Personal Best regulars to tell us what their "thing" is and why. What would your thing be?

The Chimp Paradox - managing your inner chimp, plus female sports coaches2016111420161119 (RS)

Gillian Russell talks to Prof Steve Peters, author of The Chimp Paradox.

Everyone has an inner Chimp. It can be friend or foe but it definitely needs managed! Prof Steve Peters, author of The Chimp Paradox, tells Gillian Russell how the human and chimp parts of the brain work and advises on what we can do to manage them better for a happier, healthier and more confident you.

Would an increase in the number of female coaches encourage more women and girls into sport and fitness? Louise Andrew from Get Inspired meets tennis coach Judy Murray at a training event in Edinburgh, aimed at increasing female tennis coaches and encouraging more girls to play sport.

Netball coach Sally Carns talks about her experiences as a coach, what she gets out of it and why she feels it's important to encourage more women to take up coaching.

Children In Need's theme this year is Do Your Thing so we've invited a handful of Personal Best regulars to tell us what their "thing" is and why. What would your thing be?

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

What is it with our obsession with weight? Gillian Russell asks if we'd be better focusing on our fitness and our happiness ... or does the fact that two thirds of adults are overweight mean we're right to keep the conversation going?

Steve Miller, Director of FATnosis and Presenter of Fat Families, talks about his own experiences of being overweight ... and says it's time to get more honest about fat and take responsibility for our own bodies.

Prof Sadaf Farooqi, Professor of Metabolism at the University of Cambridge, explains how much of a part genes play in our weight and how genetic variations can be a positive way of recognising why we're different, not an excuse to do what we like.

Dr Niall Elliott from Sport Scotland Institute Of Sport and also a Sports & Exercise Medicine physician describes the link between obesity and various medical conditions, the benefits fitness can have on our health and how the risk of premature death is almost double if you are unfit compared with being overweight or obese.

Julie Creffield, founder of the Fat Girls' Guide To Running, shares her story of being overweight and getting fit. She says there are too many judgements based on size and how someone looks and believes being healthy, fit and happy is more important.

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

What is it with our obsession with weight? Gillian Russell asks if we'd be better focusing on our fitness and our happiness ... or does the fact that two thirds of adults are overweight mean we're right to keep the conversation going?

Steve Miller, Director of FATnosis and Presenter of Fat Families, talks about his own experiences of being overweight ... and says it's time to get more honest about fat and take responsibility for our own bodies.

Prof Sadaf Farooqi, Professor of Metabolism at the University of Cambridge, explains how much of a part genes play in our weight and how genetic variations can be a positive way of recognising why we're different, not an excuse to do what we like.

Dr Niall Elliott from Sport Scotland Institute Of Sport and also a Sports & Exercise Medicine physician describes the link between obesity and various medical conditions, the benefits fitness can have on our health and how the risk of premature death is almost double if you are unfit compared with being overweight or obese.

Julie Creffield, founder of the Fat Girls' Guide To Running, shares her story of being overweight and getting fit. She says there are too many judgements based on size and how someone looks and believes being healthy, fit and happy is more important.

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

What is it with our obsession with weight? Gillian Russell asks if we'd be better focusing on our fitness and our happiness ... or does the fact that two thirds of adults are overweight mean we're right to keep the conversation going?

Steve Miller, Director of FATnosis and Presenter of Fat Families, talks about his own experiences of being overweight ... and says it's time to get more honest about fat and take responsibility for our own bodies.

Prof Sadaf Farooqi, Professor of Metabolism at the University of Cambridge, explains how much of a part genes play in our weight and how genetic variations can be a positive way of recognising why we're different, not an excuse to do what we like.

Dr Niall Elliott from Sport Scotland Institute Of Sport and also a Sports & Exercise Medicine physician describes the link between obesity and various medical conditions, the benefits fitness can have on our health and how the risk of premature death is almost double if you are unfit compared with being overweight or obese.

Julie Creffield, founder of the Fat Girls' Guide To Running, shares her story of being overweight and getting fit. She says there are too many judgements based on size and how someone looks and believes being healthy, fit and happy is more important.

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

What is it with our obsession with weight? Gillian Russell asks if we'd be better focusing on our fitness and our happiness ... or does the fact that two thirds of adults are overweight mean we're right to keep the conversation going?

Steve Miller, Director of FATnosis and Presenter of Fat Families, talks about his own experiences of being overweight ... and says it's time to get more honest about fat and take responsibility for our own bodies.

Prof Sadaf Farooqi, Professor of Metabolism at the University of Cambridge, explains how much of a part genes play in our weight and how genetic variations can be a positive way of recognising why we're different, not an excuse to do what we like.

Dr Niall Elliott from Sport Scotland Institute Of Sport and also a Sports & Exercise Medicine physician describes the link between obesity and various medical conditions, the benefits fitness can have on our health and how the risk of premature death is almost double if you are unfit compared with being overweight or obese.

Julie Creffield, founder of the Fat Girls' Guide To Running, shares her story of being overweight and getting fit. She says there are too many judgements based on size and how someone looks and believes being healthy, fit and happy is more important.

The F Word ... (Fat!)20171030

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

What is it with our obsession with weight? Gillian Russell asks if we'd be better focusing on our fitness and our happiness ... or does the fact that two thirds of adults are overweight mean we're right to keep the conversation going?

Steve Miller, Director of FATnosis and Presenter of Fat Families, talks about his own experiences of being overweight ... and says it's time to get more honest about fat and take responsibility for our own bodies.

Prof Sadaf Farooqi, Professor of Metabolism at the University of Cambridge, explains how much of a part genes play in our weight and how genetic variations can be a positive way of recognising why we're different, not an excuse to do what we like.

Dr Niall Elliott from Sport Scotland Institute Of Sport and also a Sports & Exercise Medicine physician describes the link between obesity and various medical conditions, the benefits fitness can have on our health and how the risk of premature death is almost double if you are unfit compared with being overweight or obese.

Julie Creffield, founder of the Fat Girls' Guide To Running, shares her story of being overweight and getting fit. She says there are too many judgements based on size and how someone looks and believes being healthy, fit and happy is more important.

The F Word ... (Fat!)20171113

Are we too obsessed with weight? Should we focus more on fitness, health and happiness?

The Impact Of Food On Health20170612

Gillian Russell hears about the impact food can have on health and writing with trees.

Hazel Wallace, junior doctor, personal trainer and author of The Food Medic, tells Gillian Russell about the significant impact food can have on our health and explains how she learned to nourish her body and mind through what she puts on her plate.

Dr Rangan Chatterjee, from tv's Doctor In The House, describes how his radical approach of getting into people's lives - and homes! - has helped him understand some of the lifestyle issues we face and how best we can make changes to improve our health and happiness.

Coach and writer Jackee Holder explains the idea behind Writing With Fabulous Trees, an initiative inspired by trees - actual trees and trees as metaphors - which aims to encourage us to connect with nature, the seasons and our own curiosity.

The Importance Of Rest20150608

Self-confessed "over-exerciser" Jane Pottie talks to Gillian Russell about how much fitness she does each week and the motivation behind it. She understands the importance of rest but why does she take so few days off exercise and will she learn to adapt her fitness regime?

Running, Biomechanics and Corrective Exercise Coach Sarah Russell talks about the importance of rest, what happens to both body and mind when we do rest and what are the consequences of over-exercising? Plus ideas and strategies for incorporating rest into your fitness regime... and into your life.

Calmworks.com co -founder Malcolm Scovil talks about why taking 'time out' of our busy day not only has massive benefits for our health, but our productivity as well.

The Mind Gym20160613

As part of BBC Radio Scotland's Memories and Conversations Season, Gillian Russell finds out how we can keep our brains fit and healthy. Is what's good for the heart also good for the brain?

Phil Dobson, founder of Brainworkshops, suggests ways of keeping our brain muscle flexed - is there more to it than just doing endless crossword puzzles? Can learning a language or playing a musical instrument help... and what role does physical exercise play in boosting our brains?

Nutritionist Kerry Torrens advises on the best foods for maximum brain power. What is it about these particular foods that are so beneficial and is it enough to just consume loads of them then sit back?

Two-time Grand Slam winner and Davis Cup champion Jamie Murray talks about the influence parents have in determining which sport their children play and shares his own experiences of growing up in a tennis family. How much influence do you have on the sport your kids do?

The Mind Gym20160613

As part of BBC Radio Scotland's Memories & Conversations Season, Gillian Russell finds out how we can keep our brains fit and healthy. Is what's good for the heart also good for the brain?

Phil Dobson, founder of Brainworkshops, suggests ways of keeping our brain muscle flexed - is there more to it than just doing endless crossword puzzles? Can learning a language or playing a musical instrument help ... and what role does physical exercise play in boosting our brains?

Nutritionist Kerry Torrens advises on the best foods for maximum brain power. What is it about these particular foods that are so beneficial and is it enough to just consume loads of them then sit back?

Two-time Grand Slam winner and Davis Cup champion Jamie Murray talks about the influence parents have in determining which sport their children play and shares his own experiences of growing up in a tennis family. How much influence do you have on the sport your kids do?

The Power of a Positive Mind20160620

Dr David Hamilton, author and expert on the power of the mind, tells Gillian Russell about the importance of developing a positive mind-set and what it can do for so many aspects of our lives. He says it takes practice and involves training, just like an athlete has to do...!

Paralympian Karen Darke has just been awarded a place in the Rio Paralympic Games. She kept an audio diary while she was training for the World Championship time trials. She shares her feelings of how she was in a negative frame of mind for a while - making excuses, talking herself out of it - and reveals what she had to do to regain a more positive mental attitude.

Gillian visits Harlaw Academy in Aberdeen where Olympic cyclist Fiona Duncan has been working with pupils for the Champions In Scotland initiative, helping them to understand the importance of setting goals, learning from failure and how success can be achieved through sustained effort ... not just in sport but in life. Just what makes for a good role model?

Ben Smith has set himself an incredible challenge - 401 marathons in 401 days. He's part of the way through it but injury is beginning to take its toll. He reveals what it's been like so far and how he's managing to stay positive.

The Power Of A Positive Mind20160620

Dr David Hamilton, author and expert on the power of the mind, tells Gillian Russell about the importance of developing a positive mind-set and what it can do for so many aspects of our lives. He says it takes practice and involves training, just like an athlete has to do...!

Paralympian Karen Darke has just been awarded a place in the Rio Paralympic Games. She kept an audio diary while she was training for the World Championship time trials. She shares her feelings of how she was in a negative frame of mind for a while - making excuses, talking herself out of it - and reveals what she had to do to regain a more positive mental attitude.

Gillian visits Harlaw Academy in Aberdeen where Olympic cyclist Fiona Duncan has been working with pupils for the Champions In Scotland initiative, helping them to understand the importance of setting goals, learning from failure and how success can be achieved through sustained effort... not just in sport but in life. Just what makes for a good role model?

Ben Smith has set himself an incredible challenge - 401 marathons in 401 days. He's part of the way through it but injury is beginning to take its toll. He reveals what it's been like so far and how he's managing to stay positive.

The Power Of Water20170925

- drinking it, swimming in it or relaxing beside it.

Gillian Russell examines the importance of water in our lives, whether we're drinking it, swimming in it or relaxing beside it.

Marine biologist Wallace J Nichols researched the power of water and discovered just how crucial it is to our mental and physical health, as well as our emotional wellbeing.

Director of the WEL Programme and former consultant clinician Dr David Reilly describes the kind of effects water - in all shapes and forms - can have on our health.

Writer Ruth Fitzmaurice reveals just why water has become her salvation and describes her reasons for swimming in the sea - often at night, sometimes naked, mostly with friends.

Neil Shah from the Stress Management Society shares his experiences of trying out a flotation tank.

Fiona Thackeray from Trellis explains how water in the garden can have therapeutic qualities - ideal for our mental health and wellbeing.

And if you want to know just how much of the stuff you should be drinking each day, we'll have the answer!

The Power of Water20170925

"The power of water - drinking it, swimming in it or relaxing beside it.

Gillian Russell examines the importance of water in our lives, whether we're drinking it, swimming in it or relaxing beside it.

Marine biologist Wallace J Nichols researched the power of water and discovered just how crucial it is to our mental and physical health, as well as our emotional wellbeing.

Director of the WEL Programme and former consultant clinician Dr David Reilly describes the kind of effects water - in all shapes and forms - can have on our health.

Writer Ruth Fitzmaurice reveals just why water has become her salvation and describes her reasons for swimming in the sea - often at night, sometimes naked, mostly with friends.

Neil Shah from the Stress Management Society shares his experiences of trying out a flotation tank.

Fiona Thackeray from Trellis explains how water in the garden can have therapeutic qualities - ideal for our mental health and wellbeing.

And if you want to know just how much of the stuff you should be drinking each day, we'll have the answer!

"

The Power of Water20170925

The power of water - drinking it, swimming in it or relaxing beside it.

Gillian Russell examines the importance of water in our lives, whether we're drinking it, swimming in it or relaxing beside it.

Marine biologist Wallace J Nichols researched the power of water and discovered just how crucial it is to our mental and physical health, as well as our emotional wellbeing.

Director of the WEL Programme and former consultant clinician Dr David Reilly describes the kind of effects water - in all shapes and forms - can have on our health.

Writer Ruth Fitzmaurice reveals just why water has become her salvation and describes her reasons for swimming in the sea - often at night, sometimes naked, mostly with friends.

Neil Shah from the Stress Management Society shares his experiences of trying out a flotation tank.

Fiona Thackeray from Trellis explains how water in the garden can have therapeutic qualities - ideal for our mental health and wellbeing.

And if you want to know just how much of the stuff you should be drinking each day, we'll have the answer!

The Power of Water20170925

The power of water - drinking it, swimming in it or relaxing beside it.

Gillian Russell examines the importance of water in our lives, whether we're drinking it, swimming in it or relaxing beside it.

Marine biologist Wallace J Nichols researched the power of water and discovered just how crucial it is to our mental and physical health, as well as our emotional wellbeing.

Director of the WEL Programme and former consultant clinician Dr David Reilly describes the kind of effects water - in all shapes and forms - can have on our health.

Writer Ruth Fitzmaurice reveals just why water has become her salvation and describes her reasons for swimming in the sea - often at night, sometimes naked, mostly with friends.

Neil Shah from the Stress Management Society shares his experiences of trying out a flotation tank.

Fiona Thackeray from Trellis explains how water in the garden can have therapeutic qualities - ideal for our mental health and wellbeing.

And if you want to know just how much of the stuff you should be drinking each day, we'll have the answer!

The Power Of Water20170925

The power of water - drinking it, swimming in it or relaxing beside it.

Gillian Russell examines the importance of water in our lives, whether we're drinking it, swimming in it or relaxing beside it.

Marine biologist Wallace J Nichols researched the power of water and discovered just how crucial it is to our mental and physical health, as well as our emotional wellbeing.

Director of the WEL Programme and former consultant clinician Dr David Reilly describes the kind of effects water - in all shapes and forms - can have on our health.

Writer Ruth Fitzmaurice reveals just why water has become her salvation and describes her reasons for swimming in the sea - often at night, sometimes naked, mostly with friends.

Neil Shah from the Stress Management Society shares his experiences of trying out a flotation tank.

Fiona Thackeray from Trellis explains how water in the garden can have therapeutic qualities - ideal for our mental health and wellbeing.

And if you want to know just how much of the stuff you should be drinking each day, we'll have the answer!

- drinking it, swimming in it or relaxing beside it.

The role of the support crew, plus Get It On presenter Bryan Burnett's favourite run2016080120160806 (RS)

Gillian Russell explores the importance of the support crew in helping athletes succeed.

Gillian Russell explores the importance of the support crew in helping athletes succeed.

Gillian Russell and Producer Suzy Beaumont look at the role of the support crew to help athletes to reach their goals. The athletes know they couldn't succeed without the team behind them. But just how do the support team feel about being in the background when the athlete reaps all the glory and the medals of the win? Sports Psychologist and support crew member Misha Botting shares his experiences.

Paralympic cyclist Fiona Duncan talks about how she got into tandem cycling, what she likes about being a tandem pilot and how her work as a police officer helped to put the highs and lows of international competition into perspective.

Get It On presenter Bryan Burnett takes Gillian on one of his favourite running routes - round Pollok Park in Glasgow - and talks about why he regrets not sticking in at sport as a youngster, what he gets out of running both physically and mentally ... and why he likes lots of pizza after a marathon!

Turning 50 and Blogging for Happiness20170501

Health and fitness advice for people turning 50. Plus blogging for happiness.

Turning 50 And Blogging For Happiness20170501

Health and fitness advice for people turning 50. Plus blogging for happiness.

Turning a Passion into a Job2017021320170218 (RS)

Do you love what you do? Have you made your passion your job? Gillian Russell explores the mental and physical health benefits of turning your hobby into your work.

Life coach and writer Jackee Holder and consultant psychiatrist Steve Peters explain what's going on in mind and body when we do something we enjoy and discuss the pros and cons of turning your passion into your work. And if you cannot change jobs, what can you do to find the positives in the job you're currently in?

Emily Chappell talks about how she turned her passion for cycling into work when she got a job as a London bike courier.

Understanding Addiction and Discovering High Intensity Training20160314

Tight for time? How about getting fit in 10 minutes?! Gillian Russell visits the University Of Abertay in Dundee to find out what High Intensity Training is and whether it can be used by anyone wanting to get fit, not just elite athletes. And after all the talk hear how Gillian gets on when she puts H.I.T. to the test in the sports science lab ... under the watchful eye of Dr John Babraj.

What causes addiction and can you ever break it successfully? As another National No Smoking Day passes, Norrie talks about how he has struggled for years to give up smoking, despite now having a new addiction ... running. Health & Wellbeing Expert Ian Banyard explains why addiction occurs, what's happening to us when we're addicted to something and why people will often swap one addiction for another.

Musician and broadcaster Dougie Vipond talks about his daunting forthcoming Sport Relief Challenge - cycling for 24 hours on a bike machine at the BBC in Glasgow.

Understanding Addiction And Discovering High Intensity Training20160314

Tight for time? How about getting fit in 10 minutes?! Gillian Russell visits the University Of Abertay in Dundee to find out what High Intensity Training is and whether it can be used by anyone wanting to get fit, not just elite athletes. And after all the talk hear how Gillian gets on when she puts H.I.T. to the test in the sports science lab... under the watchful eye of Dr John Babraj.

What causes addiction and can you ever break it successfully? As another National No Smoking Day passes, Norrie talks about how he has struggled for years to give up smoking, despite now having a new addiction... running. Health and Wellbeing Expert Ian Banyard explains why addiction occurs, what's happening to us when we're addicted to something and why people will often swap one addiction for another.

Musician and broadcaster Dougie Vipond talks about his daunting forthcoming Sport Relief Challenge - cycling for 24 hours on a bike machine at the BBC in Glasgow.

Unfinished Business And Training With Family2017032720170401 (RS)

Roddy Riddle talks about tackling unfinished business, plus resetting goals in spring.

Long-distance runner and T1 diabetic Roddy Riddle had unfinished business. Last year he attempted the 6633 Ultra (a 350-mile Arctic race) but didn't complete it. He vowed to go back and get the job done... and now he has, the first Scot ever to finish and second overall in this year's race. Roddy tells Gillian Russell what the experience was like and why it was so important for him to tackle that unfinished business.

Consultant psychiatrist Prof Steve Peters talks about the importance of how we view failure, why we need to look at effort - not just the final outcome of something - and how having a realistic sense of what we want to achieve is crucial.

How are your new year's resolutions coming along? Have you managed to keep them or did they disappear mid-January?! Coach and author Jackee Holder explores whether spring and the clocks changing is a good time of year to re-evaluate where we're at and set some new goals.

Father and son Reg and Barry Chisholm have both had heart attacks and are currently training for the Loch Ness Etape cycle race. They explain what they get out of training together, whether it's always harmonious along the way and how it's become a bit of a family affair with Barry's brother, son and dog often joining them now.

Unfinished Business and Training with Family2017032720170401 (RS)

Roddy Riddle talks about tackling unfinished business, plus resetting goals in spring.

Long-distance runner and T1 diabetic Roddy Riddle had unfinished business. Last year he attempted the 6633 Ultra (a 350-mile Arctic race) but didn't complete it. He vowed to go back and get the job done ... and now he has, the first Scot ever to finish and second overall in this year's race. Roddy tells Gillian Russell what the experience was like and why it was so important for him to tackle that unfinished business.

Consultant psychiatrist Prof Steve Peters talks about the importance of how we view failure, why we need to look at effort - not just the final outcome of something - and how having a realistic sense of what we want to achieve is crucial.

How are your new year's resolutions coming along? Have you managed to keep them or did they disappear mid-January?! Coach and author Jackee Holder explores whether spring and the clocks changing is a good time of year to re-evaluate where we're at and set some new goals.

Father and son Reg and Barry Chisholm have both had heart attacks and are currently training for the Loch Ness Etape cycle race. They explain what they get out of training together, whether it's always harmonious along the way and how it's become a bit of a family affair with Barry's brother, son and dog often joining them now...

Volunteers' Progress And Fitness Personalities20151116

Gillian Russell and the team catch up with Personal Best volunteers Fiona White and John Moy as they aim to improve their own fitness and health.

It's six weeks since fitness trainer Ross Stewart set Fiona and John some initial goals. He's back live on the programme to hear how they've been getting on... and to advise on how they can keep motivated.

After talking about it for months John finally bought a bike! Gillian went cycling with him to find out if he's enjoying his new fitness regime.

Fiona has been walking more and has tried out a dance class. But has she managed to undertake the goal of tackling the huge flight of stairs near where she lives?

Commonwealth heptathlon gold-medalist Louise Hazel talks about how different personalities are attracted to different sports and activities. Should we consider our personality when choosing our exercise?

Scott Currie from the BBC Get Inspired team goes along to St Mirren Football Club to find out about their walking football project.

Time to kiss goodbye to the couch potato. Whether it's the low down on a new go-to diet, no nonsense expert opinion on the latest fitness craze or practical professional training advice you're after, Personal Best is just for you. You don't have to be a fitness fanatic to get the best out of the programme either, each week Gillian Russell introduces an energetic mix of intriguing personal stories and interviews, kit and app reviews, up to the minute fitness news, along with great practical tips and tricks to help you get the best out of your mind and body, whatever your current level of fitness. However big or small your goals are we're geared up to get you there and achieve your very best, whatever happens to be your personal Everest!

Volunteers' progress and fitness personalities20151116

Gillian Russell and the team catch up with Personal Best volunteers Fiona White and John Moy as they aim to improve their own fitness and health.

It's six weeks since fitness trainer Ross Stewart set Fiona and John some initial goals. He's back live on the programme to hear how they've been getting on ... and to advise on how they can keep motivated.

After talking about it for months John finally bought a bike! Gillian went cycling with him to find out if he's enjoying his new fitness regime.

Fiona has been walking more and has tried out a dance class. But has she managed to undertake the goal of tackling the huge flight of stairs near where she lives?

Commonwealth heptathlon gold-medalist Louise Hazel talks about how different personalities are attracted to different sports and activities. Should we consider our personality when choosing our exercise?

Scott Currie from the BBC Get Inspired team goes along to St Mirren Football Club to find out about their walking football project.

Walking Apps & Festive Fitness20151214

Gillian Russell and the team find out how best to keep your fitness up over the festive period when your local gym is closed, the weather isn't good enough for a cycle and the kids are hogging the tv so you can't use your aerobics dvd...

If walking is the only answer to your festive fitness, how useful is it? A good workout that's always overlooked or just a bit too easy an option? Three volunteers put some walking apps to the test to find out which are the best ones ... and who is doing the most steps in a day!

Gillian gets in on the act by walking throughout the whole programme - how many steps will she clock up in half an hour?

Nutritionist and trainer Scott Baptie visits Personal Best volunteer Fiona White at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas food and drink excesses ... without spoiling our fun. Honest!

Walking Apps & Festive Fitness20151214

Gillian Russell and the team find out how best to keep your fitness up over the festive period when your local gym is closed, the weather isn't good enough for a cycle and the kids are hogging the tv so you can't use your aerobics dvd...

If walking is the only answer to your festive fitness, how useful is it? A good workout that's always overlooked or just a bit too easy an option? Three volunteers put some walking apps to the test to find out which are the best ones... and who is doing the most steps in a day!

Gillian gets in on the act by walking throughout the whole programme - how many steps will she clock up in half an hour?

Nutritionist and trainer Scott Baptie visits Personal Best volunteer Fiona White at home to demonstrate some quick, tasty, nutritious recipes that will help her on her fitness and health journey.

Scott offers advice and inspiration on how to stay healthy throughout the Christmas food and drink excesses... without spoiling our fun. Honest!

Warm-ups and stretches, plus bodybuilding as a method of recovery20160404

Warming up , stretching and cooling down - do you know how to do it properly or do you just fumble around vaguely holding onto your leg in an odd position? Or perhaps you don't bother at all? Personal Trainer Alistair Duggie explains the importance of proper warming up, stretching and cooling down and puts Personal Best presenter Gillian Russell through her paces...

Sunshine gives us most of our vitamin D so how do we in Scotland cope when the long dark winters give us very little sun? Dr Helga Rhein explains why vitamin D is important, how you might know if you are deficient and suggests ways we can increase our intake.

Five years ago Jacqui McCormack was so ill she was only allowed a half hour visit from her family through glass at the hospital. Since then she's battled back to health and fitness, taken up body building and occasionally pulls a car as part of her training regime! Jacqui joins Gillian to share her remarkable story.

Warm-ups And Stretches, Plus Bodybuilding As A Method Of Recovery20160404

Warming up , stretching and cooling down - do you know how to do it properly or do you just fumble around vaguely holding onto your leg in an odd position? Or perhaps you don't bother at all? Personal Trainer Alistair Duggie explains the importance of proper warming up, stretching and cooling down and puts Personal Best presenter Gillian Russell through her paces...

Sunshine gives us most of our vitamin D so how do we in Scotland cope when the long dark winters give us very little sun? Dr Helga Rhein explains why vitamin D is important, how you might know if you are deficient and suggests ways we can increase our intake.

Five years ago Jacqui McCormack was so ill she was only allowed a half hour visit from her family through glass at the hospital. Since then she's battled back to health and fitness, taken up body building and occasionally pulls a car as part of her training regime! Jacqui joins Gillian to share her remarkable story.

Weights Special20150921

Are you put off the weights room at the gym because of the sweating, grunting guys who are lifting massive weights?! Do you tend to focus more on cardio exercise? Perhaps you've never really tried weights? If you're wondering what lifting weights can do for you, then why not let Gillian Russell and the Personal Best team guide you through the mysteries of the weights room...

Online fitness instructor and writer Ru Anderson explains the benefits of using free weights and weight machines, especially for women.

At a high risk of developing osteoporosis, Gwen Warren decided to start lifting weights as a preventative measure. Gwen tells Gillian how she incorporates weights into her fitness and health regime.

Mike Rae, fitness instructor, puts Gillian through her paces in the weights room at the gym.

And Gillian meets Karen Sutherland, recently-crowned Scotland's strongest woman, to hear about her passion for lifting weights.

Weights Special20150921

Are you put off the weights room at the gym because of the sweating, grunting guys who are lifting massive weights?! Do you tend to focus more on cardio exercise? Perhaps you've never really tried weights? If you're wondering what lifting weights can do for you, then why not let Gillian Russell and the Personal Best team guide you through the mysteries of the weights room...

Online fitness instructor and writer Ru Anderson explains the benefits of using free weights and weight machines, especially for women.

At a high risk of developing osteoporosis, Gwen Warren decided to start lifting weights as a preventative measure. Gwen tells Gillian how she incorporates weights into her fitness and health regime.

Mike Rae, fitness instructor, puts Gillian through her paces in the weights room at the gym.

And Gillian meets Karen Sutherland, recently-crowned Scotland's strongest woman, to hear about her passion for lifting weights.

What can abstinence teach, plus how fit should someone be for their age2017022720170304 (RS)

With Lent fast approaching, have you thought about abstaining from something for 40 days? What do you think you need to do less of? Founder of The Brain Workshops Phil Dobson explains why a period of abstinence can be good for us and gives us some top tips to get through those cravings!

And you might be pretty good with your fitness but do you ever wonder whether you're fit enough for your age? Are you doing the right kind of stuff? Or perhaps you don't really exercise at all and you're just not sure what you should be doing relative to the age you are? Well, Tim Wright is an elite athlete and physiotherapist who has developed a new checklist to help us work out what we should be doing. Find out if you're fit for fifty or doing plenty at twenty. If you're not, don't worry, we have Claire Craig from Edinburgh Leisure to tell us all about their 'Active Community' project that uses physical activity to improve and in many cases transform the lives of people affected by health conditions, disabilities and poverty to become fit for your age.

Gillian Russell explores what can be learned from a period of abstinence.

What Can Abstinence Teach, Plus How Fit Should Someone Be For Their Age2017022720170304 (RS)

With Lent fast approaching, have you thought about abstaining from something for 40 days? What do you think you need to do less of? Founder of The Brain Workshops Phil Dobson explains why a period of abstinence can be good for us and gives us some top tips to get through those cravings!

And you might be pretty good with your fitness but do you ever wonder whether you're fit enough for your age? Are you doing the right kind of stuff? Or perhaps you don't really exercise at all and you're just not sure what you should be doing relative to the age you are? Well, Tim Wright is an elite athlete and physiotherapist who has developed a new checklist to help us work out what we should be doing. Find out if you're fit for fifty or doing plenty at twenty. If you're not, don't worry, we have Claire Craig from Edinburgh Leisure to tell us all about their 'Active Community' project that uses physical activity to improve and in many cases transform the lives of people affected by health conditions, disabilities and poverty to become fit for your age.

Gillian Russell explores what can be learned from a period of abstinence.

What's Stopping You?20151005

Lots of us want to get fit, lose weight and lead a healthier life... but just never quite get round to it. Why? What's stopping us? Fear of failure, tiredness, long working hours, kids, body image, laziness, bad habits - but are they reasons or excuses?

Fiona White and John Moy are both in their 50s. They're desperate to get fit and healthy but are lacking in motivation to make the changes. Gillian Russell and the Personal Best team meet them to hear their stories and find out just what's stopping them. With the help of fitness trainer Ross Stewart, Fiona and John are on a mission to rediscover their own personal best!

What's Stopping You?20151005

Lots of us want to get fit, lose weight and lead a healthier life ... but just never quite get round to it. Why? What's stopping us? Fear of failure, tiredness, long working hours, kids, body image, laziness, bad habits - but are they reasons or excuses?

Fiona White and John Moy are both in their 50s. They're desperate to get fit and healthy but are lacking in motivation to make the changes. Gillian Russell and the Personal Best team meet them to hear their stories and find out just what's stopping them. With the help of fitness trainer Ross Stewart, Fiona and John are on a mission to rediscover their own personal best!