These are an amalgamation of ideas from the previous 22 episodes. I've tried to talk through them from a fresh perspective so hopefully, you enjoy it.

1. Abs are not a sign that you have good core strength

2. Your recovery is as important as your training

3. A six-pack comes from your diet, not your training

4. There is no 'one size fits all' with training and nutrition

5. Know the end goal and just work backwards