We are going to start off with a bang with a live 30-40 min training session in the Facebook group (you can follow along later if you can't make it.) This isn't a jumping around your living roomlike a lunatic workout. This is a structured full body strength training session where we will go over technique & I will explain how to progressively overload exercises to keep getting results. Even with zero equipment. If you are not on the live you will be need to check in when you have completed it or discussed when you will complete it.

Today is focussing on diet & hydration. I would like you to track everything that passes your lips using the free app MyFitnessPal. If fat loss is your goal this is even more important. Even if it isn't it is a good way to make you aware of what you are consuming. Or not consuming. You can focus on increasing your protein & fibre intake. You might think this sounds like a pain in the arse and the the first day will seem a bit annoying but it only takes a few seconds & we eat the same things most days so it will be a lot quicker if you continue to track.

Time to get you into the world of strength training, whether that be at home or the gym. You might be unsure & a bit nervous but that's a good thing. If you have been thinking about joining a gym but maybe haven't had the confidence yet. I know they can be intimidating places, now could be a great chance to start as I will be arming you with all the tools you need to boss it in there. Most gyms will offer at least a days trial session, some bigger chains a week so you could take advantage of that.

Yes I know it's the weekend but try getting active over the weekend & you can thank me come Sunday night. So you've probably heard the ol' 10,000 steps a day target well I think that's a load of rubbish. I am completely for increasing activity & being as active as possible outside structured exercise, especially in a ever increasing 'lazy' world. But blanket prescribing 10,000 steps to everyone is a bit stupid. Just the same as giving everyone the same calorie target would be without knowing anything about them & their life. The way I work is find out about you & what you usually do then take it from there 7 give you a suitable target. If you have a fitness watch or app on your phone to track steps great, if not don't worry. All I want you to do is make a conscious effort to move more. For some that mean a 10 minute walk around your street or parking further away from work. It all depends where you are. You might decide to dust the lock down bike off & go for a spin. Today is just about you getting moving. There are plenty of free apps you can download to track steps.

I will be going live in the group to discuss a few topics, plan for the week ahead & answer any questions. As it's Sunday all I want you do today is get some activity in with friends, family or just some 'you' time. Something you enjoy. I will also give you a short stretch & mobility follow along to do at you leisure.

Let's kick the week off on a positive note. Your task for today is to complete your strength programme. See if you can progress anything from than last week. Even one more rep. Getting sessions in early in the week really takes the pressure off later in the week when things build up & you're usually more tired. You might have heard the term 'front loading' used in business & over worlds but the same theory applies in all aspects of life & getting shit done.

I hope by now you have made a conscious effort to increase your daily activity but today I want you to step it up a gear. Take the stairs not the escalator, go for a walk, play with the kids, take the dog for a extra long walk-I'm sure they won't mind. I know life is busy but your health comes first & it really doesn't have to take long. You will feel more energised by going for a short walk than laying on the sofa, I promise.

By now you have probably mastered the movements & can be confident to push on. Just don't go too hard too early & hurt yourself but make sure you are pushing yourself too. Progressive overload is one of the topics we will discuss through the first week.

Maybe you take that free trial at a gym? Go for a swim? Try an exercise class? Walk up a mountain? Roll down a mountain? I don't care what it is. It doesn't even have to be fitness related just get out there & try something. My only rule is their has to be lots of photographic evidence.

Ok this day is down to you. This is where you take everything you've learnt over the last 9 day & decide you think is best your body & mind today. Another day calorie tracking if you haven't done it since day two. Back to training, long walk, run, stretches, rest? Whatever is best. We will also catch up for a review of the week & talk about how you continue your fitness journey. I will leave this up to the group if it is done today or Sunday.