1. Work on both your Conditioning and Strength. Develop an engine for your energy and a frame to carry that engine around.

2. Train in more than one direction. Your body is designed to move through numerous planes of motion – use them.

3. Effective exercise is a must have if you want to maximise the quantity and quality of your life.

4. As you get older, it’s both more important and slightly harder to move more. Prioritising it is so important.

5. Thinking “what can you gain” instead always of “what do you need to lose” when it comes to your fitness can be very empowering.

6. Whatever your age, you can still make physical improvements through exercise. Our most senior PT member trained on Thursday this week, after playing a couple of tennis matches. She is 80, and has more energy than many people half her age.

7. You’d be surprised at how many solid friendships are developed in gyms.

8. Think of your nutrition in terms of both fuel and enjoyment – not just enjoyment.

9. Create a training schedule that fits your life, not an athlete or Insta influencer. There’ll be periods you’ll be able to train harder, maximise those. There will be periods you’ll have a lot of other things going on. Stay consistent in those.

10. Make sure you warm up before training.

11. Don’t neglect recovery.

12. A solid program done consistently is far better than a perfect program done haphazardly.