1. Make a plan and start today

There is no perfect time to get started. We all procrastinate on many things in life, but when it comes to health and fitness having a good plan and taking action straight away is a sure way to start feeling better and achieving incredible goals. The plan doesn’t have to be perfect but starting and sticking to it for at least 3 weeks are a step further than most get.

2. Weight Train with intensity and focus

When stepping into the gym this summer, know exactly what you are going in to achieve, set yourself a time limit and train like there is no tomorrow! Most people don’t achieve the results they require purely because they do not know how to train hard enough. Train the same and remain the same.

PS training one or two times a week won’t cut it, think four or five for the best results.

3. Clean up your Diet

80% of any aesthetic change comes from eating whole 1 ingredient foods consistently each day. Our clients have on average 35 meals planned for the week. They achieve great results as they eat the right foods for them at the right times. They cut out processed, sugary foods and alcohol. As a result they look and feel all the better for it.

4. Sleep like the dead

Most people are hugely sleep deprived. There have been countless scientific studies on sleep and one found that sleeping less than 8 hours a night lead to a sleep debt which drastically affected mental and physical performance, but the patients were unaware in their drop of performance! Get yourself to bed one hour earlier tonight and try scaling it back until you get a minimum of 8 hours a night. You will thank me later.

5. Be boringly consistent

There is no point having the world’s greatest nutrition and training plan if you do it one day of seven. The key is to do the basics well and consistently. Eat whole foods regularly (35 meals a week), stay hydrated, train hard 4-5 times a week and sleep a minimum of 8 hours a night. Manage this for 4-6 weeks and you will be shocked at some of the changes