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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!!!

As I said at the start of the week, this has been a week of separating the hard trainers from the people who will often miss a week like this due to the warm weather.

This has been my all time best week in terms of the number of individuals wanting to work hard. This has been due to a strong start to the year, and regular and fast improvements for all of those people concerned.

The tactics I have used this week is to combine outside and inside workouts. I will spend say 10 to 15 minutes outside, then bring people inside to cool off and do some work in a different environment.

The most important thing is to keep people drinking water, and have them bring the water outside. This makes sure your body’s core temperature is kept more constant, and never gets into dangerous levels. Anytime your body’s core temperature rises too quickly, then your health will be severely compromised, and in extreme cases death for those who workout in extreme temperatures, such as deserts and those which have extreme humidity in the summer such as Miami and hong kong as we shown in the British lions rugby match last Saturday!

The precautions of taking onboard enough water are lifesavers for professional tennis players for instance, who perform great feats in ridiculously humid temperatures. These precautions apply in every single sport now.
If you keep adopting habits that professional athletes treat as commonplace now, then you wont go far wrong and will keep on performing at a high level, even in the most testing of temperatures, and humidity which is often overlooked but always unpleasant to exercise in.

So this week, make sure you cover all bases, adopt a professional attitude and you’re likely to still have great workouts without any ill effects.

If i am starting off with an individual for the first time, or trying to keep helping someone i have been training for 15 years, then the principles have to remain the same.

When i first meet someone, one of the important things i tell them is to change their running shoes every 6 months, or 500 miles.

This will ensure that they stay injury free (events that we can control anyway), and put less strain through their knees, ankles, back and spine.

If you ask any foot specialist, or running expert, or anyone who makes a professional running shoe, then they will tell you that the constant and regular changing of running shoes is absolutely paramount. I change mine every 8-10 weeks, but i do wear out my running shoes a lot quicker than most people.

You don’t need to go to a specialist shop either. As i said, i just change my regularly, and it seems to work just fine for me!

It also puzzles me when i tell some people to change their trainers regularly, that they protest so much, even though that they may have ten pairs of stillettos!!! You don’t have to spend a fortune, just make sure you get a decent pair of running shoes, NOT cross trainers and remember that the running shoe is the shoe with the most technology spent on it in terms of millions of pounds!

Mark out on the calendar right now when you need to change!!