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The hottest day of the year again, and this is a day to view your exercise sessions with extreme caution.

Definitely a day to take it easy, to work within yourself and to avoid training in the warmest time of the day, which is means early morning workouts, and evening workouts tend to work better.

If you get through what you planned to do, then that should be enough, don’t be tempted to go for records, stop when you think you have had enough, and stop immediately if you feel any light-headedness or dizziness, because this can be a sign that you are already dehydrated and you need to take action to remedy the situation immediately, before your decision making ability totally leaves you.

Sip water throughout the day, and you’re going to need a lot more during your workouts that’s for sure.

These are basic sensible guidelines for working out in extreme heat.

Seven days from now you will likely be back in much cooler conditions, and then you can go back to normal training intensity. Doing the right thing in these ultra-hot conditions will prepare you well for the more normal conditions to come.

Stay cool and enjoy the weather in the right way!

Finishing off this toughest of weeks in terms of weather in good form will perhaps be one of your toughest challenges!

You have had a tough week of training or have you avoided training completely because it is so warm? I know of plenty of people who have battled through it, and I know some who feel incapable of getting their kit on in this weather.

I see week’s like this as pivotal. They put your mind to the test, and they put your commitment in question. Are you really hardcore in terms of training, or does the pub hold too much influence on you in this weather?

If you have stuck with the training side this week, and eaten fairly well, then you will be entitled to a beer at the weekend, and I am sure you will enjoy it greatly. You can have a bit of what you fancy in terms of food too, enjoy your sunday lunch in the knowledge that you have had a great week, and you can have a treat whenever you want, as long as it doesn’t form the majority of your week of course.

This is indeed the mindset you need to develop if you are going to get into the shape you really want. It should be no hardship, it shouldn’t be a struggle, just give it some time and you will soon be into it and feeling absolutely on top of your game pretty much all of the time!!!

Balance in your lifestyle is always welcome especially on a boiling hot week like this. You can have it all as long as you put the work in during the week first!

Moving your body over different directions or planes of motion is something you experience in everyday life, and this means you should try and practice and imitate in your workouts.

In the workouts I give out, I always try to give maximum variety for a good reason. The results are all important and therefore if you are giving out variety, then there should be multiple reasons for the programme design.

Safety is the number consideration. Any jerking, jumping around for the sake of it, improper form etc is a big no no in avoiding pain for the person involved.

Then you must make sure that the exercises are done for the specific reason you want.

Then you have to make sure that the movements are implemented properly and with the intended purpose.

If you work on these three rules all the time, then you shouldn’t really go wrong.

Once you work out your goal, then you have to design an effective way to get there in the safest and most time efficient way.

This is why you should always use traditional exercises, ones which involve rotation, and some backward movements where possible.

When you think of your daily life, you often get into all sorts of different positions and its important to plan for that.

This is why I never include sit ups in a workout anymore. It is far more beneficial to include movements that work your core as a whole (your stomach, back, hips, thighs and hamstrings). Most of my workout will work your core in a direct or indirect way, so we are always thinking of how to include your most important area on the body.

If you are still doing prehistoric routines with little or no basis in exercise science, its time to change and adopt movements that will significantly improve your posture, your strength and muscular endurance, all of which will enhance your performance and future quality of life!

We have the perfect training environment this week.
We have lower temperatures with less humidity. There is no excuse not to train and train well this week. You will know by now that I am a huge fan of training outside, and inside too of course and every single day I train people in both environments, sometimes in the same session as many of you will testify.

You will also know then the variety of training we like to use, and the variations and intensity changes that can take place on all of those exercises.

This is why what we do never gets old, never gets boring, and a new version is always on the cards every single session if we both agree we need to move on.

So today you need to absolutely rip everything up and send a big revolution through your training programme.

If you just do weights at a slow tortoise pace, with 5 minutes in between sets, then you will not improve anywhere near as much as you could do.

If you are sticking and still working on steppers, cross trainers etc, then the technology you are using went out with the dinosaurs. It really is heartbreaking to hear the programmes a lot of people are still, 30 odd years on from when they were popular.

Experience has taught me that when I meet someone who has perhaps training for many years, and has experience of doing the same old training programme for years, when I put them on one of our new programmes, then there is great surprise from there, and there is shock when an individual comes totally out of their comfort zone!

What makes up for it though is when their mediocre results are replaced with unbelievable results!!! This makes all the difference like I always say so please re-think your programme today!!!

If you’re going to be looking good this summer, i have told everyone i know that is in the hard winter months that the real hard work is done, and the work you are doing right now will keep on improving you, but the monumental changes to your body should have been done by now.

However, this doesn’t mean that you should stop trying at all, it should mean that you had better get a move on and get your food in good shape, as well as your body!

The methodology shouldn’t change too much, and the longer you keep talking about it, instead of actually DOING it the better.

It’s friday today, but please don’t write yourself off too much, and don’t say it’s the end of the week so i may as well start “next week”! Next week never comes for most people so you had better get going today, and make your weekend one of activity instead of sitting down all day, eating food that could be classed as “treats” for your body, but in fact you are just piling more weight on, compounding the problem of an inactive lifestyle which usually leads to ill health of some kind down the line.

It’s never too late to start getting more active, it’s never too late to discover the joys of fresh food, and it’s never too late to stop drinking alcohol every day, with all the negatives that brings to your life.

It could be a big friday for you if your change it all today!!!