One of the Training Rules I have in my personal training business is "Punctuality". Lateness is not acceptable.

Turning up late to a session involves a penalty - 5 strict burpees per minute late.

I expect you to turn up on time, ready to train and bring all your gear with you. If you can't even do that, things don't bode well for you or the results you hope to achieve.

Would you like to take seconds, or even minutes off your 5 or 10km run time?

I managed to run 7 kilometres 5min and 18 seconds quicker in a matter of months.

Let me tell you what I did, and how I did it, so you can do it, too.

Have you ever experienced pain on the inside of your elbow? That's likely "golfer's elbow".

Maybe the pain you've had is on the outside of your elbow? Well, that could be "tennis elbow".

This podcast covers both of those injuries, some of the main causes, and solutions for them both!

"In through the nose, out through the mouth" isn't the best way to breathe - nasal breathing is!

Do you struggle to get enough air through your nose? Or have one nostril that's always blocked? Have you got a deviated septum? Or have you had a broken nose, like I have?

Then you should consider using a nasal dilator to help you breathe better.

Do you struggle to get out of bed when you're alarm clock sounds in the morning? Are you the type of person who always hits the snooze button?

What if I told you there was an easier, more reliable, and gentler way to wake up in the morning? One where you didn't dread the sound of an alarm clock any more!

The alarm clock I use might be what you need to get your circadian rhythm working for you. Learn more about it here.

If you want to change, you can. You can do it here and now, starting today. But you must draw a line in the sand. You cannot tolerate your current way of living any longer.

The pain of change must be lower than the pain of staying the same.

If the pain to change is higher than the pain to stay the same, you won't change.

This book should be required reading for every human on the planet, including YOU.

You'll become highly self-aware, more resilient, and a critical thinker by reading it.

I don't know a single person who couldn't benefit from having more of any of those character traits, do you? Pick yourself up a copy, and one for a friend, too!

Training every day won't guarantee you will make greater gains. It could see you go the other way and get worse, or injured.

The secret sauce is finding "the sweet spot" between too little and too much.

How do you strike the perfect balance between frequency and intensity? Let's dive in and discover together!

How good do you feel when you compare yourself to others - better or worse?

More often than not, it makes you feel inferior and like you're failing. Instead of competing against others (in-person or online), try this.

Beat the person staring back at you in the mirror every day, because that's your competition!

It's impossible to hit a target that doesn't exist - it's like getting in your car with no destination. You'll never get to where you want to go, because you have no idea where that is.

That's why having a set of movement standards is so important. It gives you clear direction.

You need a checklist and process to make sure your technique is at the highest level possible, all the time.