Welcome to this latest episode with fitness trainer Ruairi Davies. From a dream job training elite rugby athletes in Chile to a lockdown-enforced return home. He thought he would return 2 weeks later (a familiar tale) but that didn't happen and his career took a new focus. What he has learned and keen to share is:

· You can have a grand plan but that can change in an instance; don't panic because things do work out

· Only control the controllables

· Physical and mental health go hand in hand – you can't have one without the other

· Exercise gives you more than physical benefits – it creates social connections

· Just 10 minutes of activity a day can be enough.

· Why an 80 year old called him a miracle worker

Ruairi's what 3 words to describe his road to success, balance and happiness

· Health – no surprises there

· Limitless – don't set self-limiting beliefs and go for what suits you and your lifestyle

· Courage – take that leap even if it's just a step, or a commitment to do something.

The book that kept Ruairi going through lockdown – Barbarian Days, , A Surfing Life by William Finnegan

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Ruairi Davies, Action Athletic

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Podcast engineer Karen Pirie

Twitter: @karenepirie