As humans we are very habitual creatures and a lot of our habits are ingrained, unconscious behaviours – we don’t want to do them necessarily but we do, automatically.
Have you ever set your mind to a task that you will do at lunchtime, afternoon, evening or the next day only to completely forget it? Why does that happen? It happens because we are at the mercy of an ingrained behaviour. In neurolinguistic programming (NLP) terms we are simply following a strategy that we have followed, adapted and followed again over our lifetimes. So throwing in something different to our usual routine simply won’t usually happen!
How about this, “why does this keep happening to me?” Have you ever asked yourself that question? In this instance it’s another strategy, this one for a given part of your life and it is probably a malfunctioning one if you keep getting frustrated with results.
This could be anything from missing your favourite bus every morning to never agreeing or finding fault with a particular type of colleague no matter what company to always self-sabotaging in your love-life! In these instances you have a strategy for each situation and it either works or it doesn’t!
In the gym, in your training, your running, yoga, tennis or whatever it is you do, you will be deploying the same strategy time and again – trust me on this!
Once we adopt a strategy for anything we get into habitual behaviours that may work for us but generally do not. Do you run the same route every time (your “favourite” run)? Do you do the same yoga class with the same instructor (your favourite one) every time? The same routines in the gym (leg day, chest and bi’s day etc)? What about tennis or squash or whatever sport, do you play the same way each time and each time get frustrated at always missing a particular tennis shot or playing the same golf hole badly again, every time?
Our bodies are programmed time and again to repeat movements. In the same way a bad squat pattern or bench press is repeated time and again, your body will finally give up and you will injure yourself – (You): I was just doing a squat, the same way I always do them. (Physio). Yeah, that’s why! If you keep repeating the same stroke in golf or tennis and it’s not a good movement pattern it simply will not work and you will miss the shot again and again!
In the gym or out running if we don’t mix things around we will get into similarly bad patterns and results will stagnate.
I tell my clients they will NEVER plateau. They are shocked by me making such a claim. How can I coach someone to never-ending gains? Programming and always mindful of repetitive strategies that do not serve us, that is how.
You as an individual need to be even more mindful of bad training habits.
Run a different route, do intervals, run for a set period stop and do some bodyweight exercises and repeat this a few times. Get onto YouTube and look at reasons why your backhand is not working and make it better! Mix up your gym sessions rep-wise, use more free weights and less (self-defeating) machines, add in some cardio around your lifting, do some burpees, do more push ups and pull-ups/hanging rows.
For you to be able to do any of the suggested variations you first must understand your strategies around your fitness and sports activities. This can only be done by doing some due-diligence around what you are doing now. Record keeping, reviewing this information and implementing a different strategy to mix things up. Then testing the new strategy and making modifications where necessary and retesting. And even if you “don’t like exercising” there’s definitely strategies to implement to begin “liking” it!
The key is in putting yourself out and doing some record-keeping, you might surprise yourself how repetitive (and counter-productive) your exercise “routine” really is.
Initiate variability into your training because right now you’re probably unaware of the degree to which you are in highly habitual exercise routines and how much they’re sabotaging your potential gains!
There are 2 camps “of complicated” with fitness training.
One is you are always looking for that extra edge in your training (because wide grip pulldowns give you the “V” in your back or 21’s give your biceps the best pump of all….). You read Muscle and Fitness, Mens Health or one of those magazines because every month they always add SOMETHING to your training or you follow a “celebrity” trainer online meaning you get to see the “latest” innovations in training techniques. Or it could be that massive dude in the gym who you got friendly with throws you the odd bone of wisdom, “supersets are last months news, tri-sets are where it’s at” or “add bands onto your lifts and get greater concentric AND eccentric loading” or whatever.
The other way of overcomplicating your training is by simply doing too much. I see people in gyms all the time rushing from one piece of equipment to another, no pausing (and likely no thinking), quickly “getting to work” and knocking out 10-15 reps in record time before moving on to the next machine. Or doing a set of bench presses before jumping onto the floor and doing push ups to er, I really don’t know why…….maybe to get tired because getting tired means it’s working, I guess?
These people have no time for squats or deadlifts because putting plates on a bar takes too much time, time they could be investing in rushing to the pec-dec or the leg extension or getting that bonus set of push ups done. A simple bit of planning would suffice in this case.
More is NOT better despite the immortal Brad Thorn telling aspiring Saders and AB’s that, “Champions do extra”, in the gym lifting weights, it just ain’t so.
One of my clients told me once that it had become clear to him I used a formula for the session plans when I coached him. He then went through the formula in very accurate terms pinpointing exactly the different exercises, timings and variations. Clever guy which he is because he is engaged and learning, good for him!
I have discussed the formula YOU can adopt in a previous post. Plus you can get hold of my eBook that goes into more detail here.
A quick post to share my quick gym session today. A bit time-limited so had to get it done fast. Someone in the gym remarked that it looked tougher than what I would usually be doing. I did a 20 minute 4MOM after about 10 minutes of mobility and activation. You may be familiar with EMOM (every minute on the minute) and I have just looked online for explanations, it’s amazing how confused people are about the basics. An EMOM should be a maximum of 30 seconds work followed by 30 seconds of rest followed by the same in the next minute and continuing for 5, 10, 15, 20 minutes. This protocol is a work:rest ratio of 1:1 and research tells us this is the optimal range for most athletic gains including body composition. The 30 seconds of work is MAXIMAL. If you want an idea how tough that really is (if you are doing it properly) try an EMOM for 5 minutes of burpees. Yeah, told you!
As you get fitter you can push the work out to a minute, 90 seconds or even 2 minutes. Even a professional athlete will struggle to output a ratio of 2:2 minutes work:rest if working maximally. And that is what a 4MOM is, 4 minute blocks of work and rest and I did 20 minutes so 5 rounds, hence my description 4MOM20. My Tabata Timer (links below) has about 30 variations of EMOM’s, 2MOM20, 2MOM10, 3MOM15 etc, all designed at a 1:1 work:rest ratio.
So today I did a push loaded exercise followed by a bodyweight pull, bodyweight push and then calories on the Assault Air bike, which looked like this –
5 x Thrusters (17.5 kg dumbbells)
5 x pullups
10 x push ups
20 calories (3 rounds, rounds 4 and 5 were 15 – yeah I suck )
On the first round my goal was to get on the bike and see out the 2 minutes after the other 3 exercises and use the cals I got there as the benchmark. It was 20 and on the second round I got to 20 within 2 minutes, round 3 I got to 20 but when I looked up I had run over time. I readjusted and got 15 in round 4 within 2 minutes and the same for the last round.
It was tough. I would put this workout as an intermediate level, using 22.5kg dumbbells or higher and hitting 20 cals every round would be more advanced. If you give it a go remember the standards, Thrusters your butt must get lower than your knees and full extension at the top, full extension at the bottom of the pull ups, chin over the bar and push ups chest to floor not hips!
Lastly this is not a thrashing. Firstly it’s only 20 minutes and half that time you’re resting, secondly it’s structured so that the loading is done when you’re freshest, then 2 bodyweight exercises ending with a cardio emptying – in my mind this workout hits your body in a well structured way eliciting the best hormonal and biomechanical response. Yes it will take you quickly into the “pain cave” but that’s what we have to do sometimes!
Unlike finding a dentist or even a plumber choosing a PT is a whole lot more difficult! If your tooth doesn’t stop aching or your tap doesn’t stop leaking, you know they didn’t do the job correctly and this is a problem you can solve.
With a PT it’s a different proposition. Mostly you are in a gym and they have trainer’s and you see one that looks fit, seems to be a nice person and has a few clients already. Or a friend recommends someone. Or you see a website or FB page.
Trainer 1Trainer 2Trainer 3
Preceding are 3 trainer’s, which trainer, 1, 2 or 3 seems to know what he or she is doing? Any ideas?
Anyway once you start with a trainer the problem you face is after the PT session or a few how do you know if it’s working? If you’re tired, “shredded”, wrecked or lying on the floor of the gym in a pool of sweat, they all mean it worked, right? Or at the end the trainer tells you it was a great session and you did awesome and that means it worked, right? It could be that you are measuring your weight or bodyfat or both but this is not evident for at least a few weeks.
So how do you know it’s working? And more importantly if we go back to the beginning, how do you find a trainer that knows what he or she is doing so whatever it is you do do, it will work? A dentist has the chair, the drill, that sharp, hooked thing that digs in between our teeth. And at the end of it your tooth is either out or filled…..a plumber has all the kit, busies himself turning off the water supply, getting out the wrench and basically doing stuff you have no idea about! And at the end the tap doesn’t leak anymore.
In personal training equipment are things like dumbbells, kettlebells, barbells, treadmills and machines. They’re not difficult things to navigate enabling even novices to do bicep curls, squats and bench presses. I don’t mean a proper press or squat because that is an entirely different proposition because there is always the right way to do an exercise and plenty of wrong ways of doing them too. So unfortunately the entry level skill-wise for trainers is pretty low and I have witnessed the metamorphosis from “gym goer” to trainer with my own eyes. This is it in a nutshell.
Bloke walks into a gym one day, gets on YouTube and follows a couple of “celebrity” trainers, gets talking to some of the jacked people training in the gym, swaps tips they’ve seen on the celebrity YouTube channels, talk about how Flex Wheeler did it this way but Ronnie always did it another and after a month or 2 sees himself getting a bit bigger, leaner. His girlfriend tells him he’s looking awesome and others remark he’s lost weight, looks bigger so he’s now beginning the metamorphosis from a rookie to a trainer. 6 months later he pretty much knows everything, he’s been studying online every tidbit he can get and did a fitness course that was originally $99 but got it on Black Friday for $9.90! He chats to the gym owner and says he’d like to do some PT in the evening after work and hey presto, a star is born!
If you think that story is just that, a story I can assure you it is not. This happens and it happens a lot.
How does the average person looking for a properly qualified PT go about finding one? To begin with a degree in some type of relevant field should be a starting point. Does this exclude a lot of really talented PT’s that never had the chance to study? No, usually not I am afraid. Maybe there’s some out there, 1 or 2 that come to mind that I personally know but unless you really understand the fundamentals of human physiology you have no business “instructing” anyone on how they exercise. Why?
As humans we move in patterns, 7 of them and in 3 planes. Moving requires joint mobility, activated muscles and neural/neuroendorine activity all of which combine to create human function as it relates to fitness and health. Proper function creates a balanced hormonal profile and this optimises our muscle and fat ratios, water levels, moods and much more. In a quick paragraph THIS is fitness. Most degree-holding trainers would have studied and be aware of these basics, some may or may not know how to effectively apply them but like the plumber and dentist sometimes they get stuff wrong and need to come back and fix it!
So what exactly do you need to know to pick a good trainer? I can assure you that a recommendation that this trainer will shred you every time you go into the gym or that trainer trained the Wolverine and he himself looks in great shape are not signs that a trainer knows his/her stuff.
This is what I suggest you do. Ask the trainer several questions. Ask them what they weigh and what their bodyfat percentage is? There are several reasons for this being highly pertinent. The first is as a trainer he or she should be tracking both these for his or her own record keeping. Weight and/or bodyfat that are rising are signs that you are not keeping fit (usually, there are exceptions of course) and more importantly, not healthy because rising weight is usually a marker of poor health. If they’re not checking these how do they know they are fit and how do they expect a client to do this if they are not? This may seem a bit odd but you expect professionalism right? This is first base in the fitness world.
Next I would ask them what they have eaten over the past 48-72 hours? A trainer that is obeying the fitness code of keeping things real food-wise should find no issue in doing this. Again if he or she struggles to remember, are they really someone you want to be taking instruction or even tips from? Nearly every great trainer I have met and certainly all I have hired can answer this in a heart beat. Why? Because they’ve created good habits.
I would also ask them how often they train and what type of training are they doing at the moment? If the answer is, “I always do my usual stuff, back and shoulders, chest and biceps etc” or they tell you they don’t really have a specific type of training I would be concerned. Any good trainer will tell you they are doing something specific, “I am focussing on prehab exercises going into rugby season, soon to move to the heavy compound movements” or “I am focussing on legs as they’re lagging a bit in my general sports performance” or “I am following a program from a ju-jitsu coach/swimming coach etc as I am getting into ju-jitsu or swimming etc”. It could even be they are focussing on all-round strength for body composition gains.
Whatever it is there must be a focus – no focus means there’s NO PLAN! As you can tell I am fairly adament that there are some basics that all trainer’s should be doing. If they are unable to answer these 3 lines of enquiry with a large degree of confidence then I believe you are wasting your time.
The last question is this, will they write a program for you and use written session plans every time you train with them?
I could write an entire post around the importance of session planning as a PT and if a so-called professional is not writing these then you are quite simply not talking to one!
There we have 4 lines of enquiry that will definitely help you determine whether the PT is someone you can trust in providing you with a professional level of service. Also remember that it is my recommendation they have a related degree or at least a professional PT qualification from an organisation that you can verify its credentials from an online check.
Finally in the 3 pictures at the top of this post I posed the question which of the 3 trainer’s seems to know what they are doing. What one did you pick? I can tell you Trainer 1 seems to know what he’s doing. His client has excellent back and neck alignment a common error. Often you see people doing this movement (barbell row) with their head up compromising neck/back stability. Also knees are above ankles meaning hamstrings are activated and the upper body is nice and stable and the client is rowing into the belly button and not chest as I see too often. The trainer is cueing the client verbally and giving her space whilst in a good position to see everything that is going on. They are also using excellent equipment, a bar, plates and a lifting platform, all top class kit.
Trainers 2 and 3 are both touching a client which is unnecessary if communication skills are on par. To me this type of thing indicates a lower level of professional conduct. Finally in both instances quite frankly I have no idea what the exercises are meant to be accomplishing so why these people would use the images in a marketing sense I really don’t know.
If you read my posts regularly thank you! If you like them please feel free to share them and my site!
In my 20’s I was an absolute tearaway. Just in case you’re unfamiliar with what that means –
Ok so I didn’t set fire to any houses but wild and reckless, probably! I think most of us are pretty bullet-proof in that first decade of adulthood and always exploring “boundaries” (I am winking now). In my 30’s I left my life in Australia after moving there from New Zealand and ventured into South East Asia and have spent the best part of 25 years in Indonesia, Thailand and Singapore.
After my first year in Jakarta I was still behaving like a tearway. It didn’t get me into any serious trouble but what it did do was make me fat. I was the cliched expatriate, continually cruising my way around the circuit of dinner parties, drinks and social events plus frequenting some of the infamous bars the Indonesian capital was well known for in those years.
In most of my life until then I had relied on soccer, rugby and touch rugby to keep me fit and trim. The issue was the balance between these and my partying had got out of control in Indonesia. There was a lack of competitive sport and combined with a lot of really loose social behaviour I woke up one morning and surveyed my deteriorating body shape. To my horror I discovered I was seriously fat. The good news was I knew what I needed to do. I needed to start training properly and also had to seriously tidy up my diet (I needed a big reduction alcohol intake).
I immediately put myself on a maximum of 6 beers a week and bought a gym membership.
A year later I was not drinking at all and didn’t for the next 2 and a half years. Plus I had got myself pretty fit. I soon moved to Singapore and needing to get to the next level, I hired a personal trainer. This trainer was a bodybuilding champion and I spent a great 10 sessions taking a lot onboard but also realising there must be more to what it means to achieve true fitness, especially as it relates to our health markers and human function.
Therein began my now lifelong journey into finding out what it is we all need to be doing to achieve our ideal weight, increase our all-round health and fitness and maximise our quality of lifestyle. I now have the formula, I first tested it on myself over many years and then we used it at my business in Singapore and now I have blueprinted it in 3TRUTHS Fitness. It will also very soon be available at a new fitness facility I am building.
Great story? What about the title of the post?
What I discovered about myself and other friends back in my Jakarta days was no matter what you did during the week for your fitness and health you could ruin any gains in the 5 weekdays by destructive behaviour over the weekend.
Are you right now nursing a weekend hangover – too much wine, too much food, not enough sleep?
It could be time to start taking your fitness and health more seriously. I am living proof that it can be done and can be MAINTAINED it just takes you getting organised. Measuring some key indicators regularly and putting a framework in place for having a good time. I mean we all want to have a good time but we don’t want to have such a great time we regret it Monday morning, right? If you’re loose in one area be tighter in another. If you know you will have a few extra drinks Saturday night, decide what you will do Sunday morning as pennance whether it be an interval run, fast short run/ride or a gym session (with what you will be doing so not turning up with no plan….). Now you KNOW that you can’t out-train a bad diet. But when you take a long view of your training/lifestyle, ensuring you’re getting balance is very important and as I said, over weekends wheels will and often do fall off the “I lead a healthy lifestyle” wagon! Too many wheels falling off and actually let’s be honest, you do not lead a healthy lifestyle, your weekday habits/behaviours are covering over weekend sabotage.
As always it comes down to evaluation, consideration, planning and action.
All of us need to do some due-diligence on our lifestyles and addressing weekend behaviours is crucial. What I have found with my clients is getting results is impossible without doing this exercise.
I use an analytical approach with some very simple markers from weight scales and a blood pressure cuff coupled with data from sleep, exercise and journalling food. A very clear picture soon emerges and a high quality intervention can then be implemented.
To take your health and fitness to the next level, contact me on –
This is not an uncommon story. I will call him Bob. Bob’s doctor told him unless he starts exercising he will probably have a heart attack. Bob told his wife Mary. Mary was shocked. If Bob died what would she and the family do……..actually she did not think that first. Initially she didn’t want Bob to die, of course but then she did start thinking about the future. She told Bob, get exercising! Like the doctor said!
The problem was Bob hated the idea of a gym. He needed to lose some weight before he would step inside a gym with all those fit and fabulous people in their lycra and with their gleaming smiles! Bob wanted to be Super Bob, with muscles, a slim waist – nothing tastes better than slim, after all!
So he had to run, pound the pavement a few times a week, lose 5kgs and then sign up to the gym, that was a plan! Unfortunately once he started running there were several problems Bob faced. One was his joints, they started getting really sore, especially his knees but also his right ankle. And the right calf as well, that was aching all the time. Plus and worse still after losing 2 kgs in the first few weeks he had stopped losing weight. It was very demotivating so his initial zeal for the task at hand was waning. Plus he now also felt hungrier so he had been using a protein shake Mike at his office had recommended but that bloated him a bit. So instead of the shake now after his run he was eating a bagel with his latte at Starbucks but that was ok because he’d burned off 387 calories on average on his runs. And there was no way a bagel had 380 calories like the calorie counter on his app said!
Bob was concerned though and so was Mary. There’s no way they wanted him to have a heart attack so he needed to find some way of losing some more weight without stepping into a bloody gym!
I really don’t know what Bob ended up doing but Bob’s story is a common one. A doctor says lose weight, the patient doesn’t really know how and most doctors/general practitioners do almost zero training in exercise and nutrition so are useless at offering advice that works. The patient does his/her best but usually fails.
I could find some links to rising obesity and the risks of serious health issues as a result but you know this. And with lockdowns reducing exercise frequency with gyms, sports facilities and even beaches closed, creating reductions in vitamin D exposure and creating more sedentary behaviour there is massive concern for the wellbeing for more and more people.
As a fitness professional I decided to do something for you all. I created an online fitness solution that can be completed easily at home, one that is available in 3 levels of intensity and offers nutritional coaching as well via videos. This solution is the result of my 20+ years in the industry and will help you gain greater flexibility/mobility, lose weight and get leaner, fitter and stronger. The feedback I have had from those that have signed up is amazing – they love the 3TRUTHS solutions!
The solutions were created during our lockdown in Thailand. We could go out to exercise but gyms and beaches were closed so I invited some buddies and we got using resistance bands in a local park and had fun along the way. Here’s a picture of us in action at the top of the website here.
As a gift to you all and because it is Songkran next week, the start of the Thai new year, I am offering a 20% discount on all the solutions, 1, 2, 3, 6 and 9 month with the resistance bands or without (you can buy your own or you may already have some). My bands are factored in to the prices and we will deliver them by DHL/TNT etc anywhere in the world! If you’re unsure what level you want to buy there is a 5 minute fitness test you can do, a video explaining it is here on my website.
The 20% discount is limited to the first 20 people that sign up using the discount code NO-GYM-REQUIRED
I have published an eBook and you can download it in the link below. Within the book is a strategy for losing 1-2 kgs in 7 days with a clear explanation on why it works.
I have been coaching people for over 20 years in the fields of nutrition and exercise. My Masters is in the science of these 2 disciplines. I am constantly upgrading my knowledge and I am always trying to improve my existing clients and even old clients that I still keep in touch with.
I count ex-clients among some of my best friends.
Every little piece of advice, every intervention I have ever designed and implemented and every time I speak about the subjects I do so because I am 100% about offering the knowledge I have acquired to anyone wishing to hear it. I guess in summary I am at service to people on their fitness and health lifestyle journeys. And I take what I do very seriously. There is always time for a laugh, a diversionary discussion or even one about the matter in hand but ultimately it’s about being focussed, progressing and moving my clients towards their goals.
It became clear to me a number of years ago that in terms of energy creation humans function on a very basic level. We eat and use the food as fuel or we store it. Following from this, in so called “developed” countries our access to food is at unprecedented levels. Food is available 24-7, in our fridges and cupboards, supermarkets and fast-food home delivery services. Food chemistry along with creating long-life foods for supermarket shelves, an ability to keep foods colourful and making them more flavourful with greater texture and more, much more has also created foods that can bypass your satiety hormones.
That’s correct your body doesn’t literally know when to stop eating because the foods are being modified/created to not trigger fullness. And I am sure you would be aware that chemical alterations of food to make it look more attractive, taste better and not fill you up can’t really be good for you. And you are right.
Once we start understanding that we are tricked into eating too much we can appreciate that to lose weight we need to eat less. We won’t die, after all. This is why people can do water fasts for weeks on end, I don’t recommend them for everyone but like a lot of things in life, trying to do something new just adds to your experiences in this realm we are in. My clients usually do at least 1 or 2 36 hour fasts and they all survive and the feedback can be very interesting.
I have discussed function in many posts. Proper function in all areas of physiology from movement, to energy development, to cognitive performance, to gut health and many more is key. As humans we have evolved over hundreds of thousands of years and for most of that time we have not had fridges, supermarkets nor 24 hour food delivery – so we adapted to irregular food availability.
We know the body renews itself when we sleep, when we aren’t moving about, when we aren’t eating, usually through the night. For a reason that science has yet to pinpoint the human body will do some remarkable work on itself when we are in an extended fasted state. A cleaning and renewing function!
Regrowth of brain cells, increased levels of mitochondria, autophagy, decreased inflammation and better blood sugar levels are some of the benefits, there’s a great quick to read article HERE. The biggest and most exciting benefit from 24-48 hour fasts is the large increase in growth hormone (GH), something I have posted about previously.
GH builds muscle and burns fat. We ALL should be very pleased to train to elevate GH and that’s my gameplan for me personally and all my clients but by not eating for a period, we can boost it even more!
My challenge to you is to start a 7 day fasting process. If you already do IF (intermittent fasting) try doing a 24 hour or even 36/48 fast. If you’re new to this idea then play around with IF, there’s a great video HERE on IF. You will get hungry of course but that is temporary and as they always say, “nothing tastes as good as slim!”
Whether you do 7 days of IF or IF with a couple of longer fasts you will lose weight! GO FOR IT!
Simon Sinek tells us we need to have a strong “why” in order to gain the necessary motivation to complete a task. He’s been around for many years now and here he is in his first break into mainstream consciousness talking about, why?
Sinek takes a strong analytical approach to motivation and in doing so he arrives at a chemical stimulation that drives a lot of very positive behaviours primarily based on the reward pathway.
If you are having difficulty motivating yourself to get into an exercise regime I suggest you examine why it is you think you need to do it. More on this below. It’s easy to then visualise yourself AFTER being in the gym, going for the run or doing that yoga session and how good it feels to have completed what it was you intended AND got all the physical and mental benefits from doing it. There’s strong motivation there.
But if it’s simply to get a 6 pack or hang out for an hour where you might meet a cute girl or guy, there isn’t a strong why.
I’d like you to think about this past year, in this world we now inhabit. How many of your freedoms have been taken from you? What about rights? For some it’s the freedom of travel, for others it’s been their right to an education, to an income. Some have been seriously affected mentally. Being restricted in movement whether from your house, your immediate area, your state or country has a number of negative mental consequences. Plus physical health ones too. How does going to the gym or yoga class or getting out for a run work when some politician decides you can’t leave your house?
For those of us that were already quite fit using at-home equipment is an easy option – I actually built an online fitness program while in lockdown, you can check it out here. I also wrote an eBook, you can download that via this link.
We can have a lot of things taken from us (I am sure that’s a line in a movie somewhere 🙂 ) but they can never take our ability and right to look after ourselves!
WHY?
Because fitness is healthiness and being healthy helps us work better, sleep better, be better humans and all of this means the people that rely on us will get our very best, more often.
Fitness is not hard to attain, you just have to have a strong “why”. What stronger why right now in this world we live, is betterment of our health, mental and physical? The benefits are not only very important, they could end up being essential.
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darren blakeley 