If you want something, if you want a better looking physique, a better performing body, to be stronger, to be fitter then there is no short cut. It takes time, persistence, hard work, eating correctly, training when you could be drinking beer, running in the rain, feeling the burn, going all in.

Now this shouldn't be confused with someone who is happy to not put on a lot of fat, lift some weights as it makes them feel good, eat well most of the time and still burn the candle at both ends so to speak. All of this is absolutely great if you realise your results reflect your effort and commitment level. If you are happy then that is the most important thing.

I am talking about those who want more...

TO REALLY IMPROVE...

Then it takes living the life to the best of your ability. Living the life of an aspiring athlete who's sole purpose is athletic improvement and performance. I say to the best of your ability because most of us have full time jobs, lots of us have kids, a few of us have a social life (lol) and everyone single one of us occasionally has "one of those days".

So to go all in on this, to really push the envelope and commit 100% to athletic performance improvements is very very challenging, both mentally and of course physically when a lot of our time is taken up by energy zapping tasks and commitments.

IF YOU'RE NOT WILLING TO COMMIT...

Then don't be upset by the results you achieve, as they might fall way short of your hopes but in reality is your expectation level too high compared to the commitment level you are willing to show. To achieve real top end improvements in athletic performance, including hybrid fitness racing, running, triathlon etc then it is going to take over 10 hours per week of dedicated training time. Full time, professional athletes competing at the top end of Ironman triathlon are nearer to 30 hours per week. This is a lifestyle commitment and all the other factors play a part too - are you looking after your nutrition? Your sleep? Your recovery protocols? Are you eating crap and drinking beer or wine on the regular? Do you stay up late on the weekends because there's no work the next day? When was the last time you received a massage, took a stretch class, spent time in the sauna? All of these things add up and are necessary for the improvements to happen.

If you are still hungry for improvement after reading this then that is superb, you are ready to go all in. If you think it's too much and you are happy to still see results in terms of body composition improvements and slight performance improvements then that is superb too. As long as you are happy with your commitment level to health and fitness and as long as your perception of potential results matches your commitment level then happy days. Win win all round. But don't be upset by the results you don't achieve due to the work you didn't do - that just makes no sense.

Have a great week and thanks for reading!

Simply put; getting in shape and then staying in shape requires you to push heavy objects to produce resistance (this also includes your body weight). It requires you to get mildly out of breath by taking stairs, swimming, walking up hill, cycling. It requires you to sometimes partake in vigorous activity like sprinting, boxing, circuit training. And it requires you to fuel your body correctly. Nail these 4 points and you'll be in shape for life. Reject these points and you'll be out of shape for life. It really is that simple!

HOW COME MOST PEOPLE ARE IN SHIT STATE THEN..?

Because although the process is simple, it is not necessarily easy. It is easier not to push heavy things, it is easier to take the escalator or crab a taxi, it is easier to sit on the coach, it is easier to grab junk food. However with a shift in mindset, a shift in attitude, a shift in actions those who are not in good shape can be. It's a simple decision, one that lies in the palm of your hands and one that you have complete control over. Make the right one!

If you don't push heavy things your muscles move into a state of atrophy which is literally the muscle tissue breaking down. If you don't move around and get out of breath you won't burn a lot of calories and you won't instruct your heart and lungs to be fit and strong. If you don't eat healthy and nutritious foods you won't serve your body with the vitamins and minerals it requires and you'll be much more likely to over consume in calories which will result in fat gain.

Choose the simple path, and make the not so easy choices your non-negotiables which will become that little bit easier every time you do it until it becomes your lifestyle and being fit, healthy and strong is just the way it is for you.

Have a great week and thanks for reading!

I am 10 weeks out from the Valencia Marathon and it's time to dial in and leave no stone unturned. Why? Because the goal is to run it in 2 hours 45 minutes. This is a test...

I will be required to hold an average pace of 3:54/km and like with any marathon I have ever ran (all 14 of them) the last 8/9km is going to hurt and I will have to dig in to ensure I reach my goal. My training is in a good place, I believe I am in a strong position to execute this, but time to really lock in and do everything to ensure I achieve this.

HOW WILL I PREP..?

Like I spoke about last week a lot of my training will be in zone 2. Building my aerobic base, building my endurance, building the leg strength to keep going for this amount of time.

As of this week I have increased my running volume to 4 times per week.

Run 1 - Interval work

Run 2 - Tempo effort

Run 3 - Recovery run (very slowly)

Run 4 - Zone 2 run

Not only will the amount of times I run increase but so will the amount of hours running and the amount of distance covered. At the start of the training program as we begin to build then the interval work may consist of 1km efforts and the tempo run could be 20 minutes. However now the interval work will increase to 3km or even 5km intervals with the tempo effort up to 40 minutes. This is also alongside the fact that the zone 2 run is now pushing up to the 3 hour mark and the added recovery run (60 mins performed very slowly) is also adding that volume.

WHAT ELSE IS KEY..?

Nutrition of course! This is so important when prepping for a marathon, I also want to reduce my weight by around 4kg over the next 10 weeks to improve my running economy and so I don't have as much tissue to feed oxygen to during the race. Therefore I will be adhering to a slight calorie restriction for the next 7 weeks or so to ensure I am losing weight cautiously and correctly. The most important factor here though is ensuring I always have enough nutrients to fuel my sessions, fuel my day and properly recover. I would never compromise those important factors to drop weight.

Not only this but nutrition to prep for long runs and during long runs. I will be using the SIS BETA gels throughout, these contain 40g of carbohydrates per gel meaning I will consume one gel every 30 minutes on race day. During my longer runs during training because I won't be moving at a high intensity the need for gels to energise me isn't that important however I will use them to get my body used to taking them so I am fully prepped come race day.

Another huge factor is strength work and recovery work so these will both be a priority for me over the next 10 weeks.

Have a great week and thanks for reading!

Zone 2 training is becoming more and more prioritised as it grows in popularity and also the reasoning behind why we do it becomes more clear for the everyday athlete.

A simple explanation of what it is could be that this type of training refers to cardiovascular exercise performed at a moderate intensity, where your heart rate stays within a specific range. This range is typically 60-70% of your maximum heart rate (MHR) and therefore it is important to know what your MHR is. During Z2 your effort level would be where you can still maintain a conversation without gasping for breath. It’s not a stroll, but it’s nowhere near the intensity of a sprint.

The challenge most people face is that during moderate to low intensity training they tell themselves that they are not working out hard enough and if they don't feel exhausted after a session they think they haven't pushed themselves hard enough - this couldn't be further from the truth so therefore it is important from a performance and athletic standpoint to adopt a more mature approach and also become more educated in how training your body actually works. And this is where the likes of myself and other coaches come in; to educate and teach people about proper training.

WHY IS IT IMPORTANT..?

The numerous benefits of Z2 training include;

The enhancement, function and number of mitochondria (the energy-producing engines of your cells). This in turn results in more energy availability and utilisation.

Laying down the foundation for all endurance activities. Whether you're a runner, cyclist, swimmer, or just trying to stay fit and healthy, a well-developed aerobic system is crucial. Without it, you’ll tire quickly and struggle with longer-duration efforts. This is commonly known as building your aerobic base.

Zone 2 is the sweet spot for training your body to preferentially use fat as fuel instead of glycogen (carbohydrates) and you'll become more efficient as using fat as energy. This becomes especially useful in endurance sports and for overall metabolic health.

And very importantly you lessen the risk of overtraining because unlike high-intensity training, which can stress the body significantly, Zone 2 can be performed frequently without burning out. It's sustainable, gentle on the joints, and can form the bulk of a year-round training plan. Side note; high intensity training is also a very important piece of the puzzle which we'll discuss another time.

HOW TO DO IT...

Pick your modality and lock in. You can run, cycle, row, swim, walk at a brisk pace or whatever you want. As long as your heart rate slowly climbs into your specific Z2 and then you maintain this for a long duration, 30 minutes minimum and potentially up to 90 minutes or more.

Have a great week and thanks for reading!

I am sat in Mumbai airport, I finished the race approximately 7 hours ago. My movements since crossing the finish line have been to collect my bag, be presented with my winners flag, somehow manage to order an Uber by joining one of the security guards hotspots from his mobile to allow me to get online and order one - which cost me £1.50 for a 15 minute ride, showered, packed, back in a taxi to the airport and now I am sitting in terminal 2 waiting to board my flight home to the UK via Dubai. Whirlind. And by the way Mumbai is top of the list for the most mental, craziest place I have ever visited.

Anyway I am writing this piece whilst all the emotions are still fresh. I came into this race feeling pretty damn good, my running has been in a good place; although not much speed work has been getting prioritised my threshold pace and threshold work has been positive and my zone 2 pace is increasing without the consequent heart rate increasing, which is a positive. I am also still on the confidence train after my triumph at the World Championships in Chicago a few months back plus with thanks to the sponsors SIS this all became a possibility so I took the opportunity. My point being that realistically I was expecting 58 minutes something, I would have been happy with 59 something but honestly I wanted to drop into the 58’s so when I crossed the line and I saw I had ran a 60:30 my initial emotion was one of disappointment. I came out of the burpees in 28 minutes, I came out of the Farmers Carry in 43 minutes and felt in complete control the whole way around. In heinseight due to the fact that I had a 7 minute lead over the next competitor could have worked against me as I may, just may, of eased off when I should have been attacking. I did start to tire after the lunges and my wall ball split this time was 73 and 27 instead of my now non-negoiteable of 100 unbroken. So again when I saw the number pop up on the finishers board, despite knowing I had placed first I was a bit gutted.

I sat down had a drink and had a little 3 minute sulk before climbing to my feet and having a little wonder around the finishers area giving out fist pumps and congratulating everyone. By this point my mood had lifted, I remembered what I had set out to do - win and qualify for the World Championships in 2026. Mission complete. I remembered how fortunate I was to even be here in the first place, I remembered how I love competing and pushing myself and I realised that now I get the chance to knuckle down, work hard and improve once more. A massive positive for me was just how well I felt on the course, I have been in the same situation in the past and been in a world of pain, I am learning how to cope and how to pace the race, my race management is much improved, my training, my knowledge, my programming is much improved. I am a stronger athlete for it and the results will show up in the races I have planned over the next 6 months.

On route to the airport I was definitely in a good mood and a happy place. We learn from the setbacks and not the victories. Mounting the rower I didn’t check the foot straps, they were too tight to fit my feet in. In a little panic I grabbed the rower handle but quickly remembered if you start rowing without your feet in the foot positions you get penalised therefore I put the handle back in the holster, loosened the foot straps, got my feet in, grabbed the handle and began rowing. This cost me about 7 - 10 seconds I imagine. Next time I’ll make sure they are loose enough for me to get going straight away. And a few other areas of the race I should know with my experience how to manage better, I knew the first run was short however this gave me a false sense of security that I was on for a fast time disregarding the fact the all the other runs were going to take me a lot longer, I should have known this and pushed the gas pedal accordingly. All in all it was great event and great experience.

Have a great week and thanks for reading!

For people who train regularly and watch what they eat can face a bit of a dilemma when going on holiday. It can become a bit of a stressful internal fight, this is definitely not what you want. It should be time to relax when going away. Do you pack your training gear? Do you give in to the all inclusive buffet? Don't fight it, make a decision, stick to it and enjoy your time away. That's why you booked the holiday in the first place, to enjoy yourself...

OPTION 1...

Forget everything there is about training and healthy nutrition and just let it all go. If you go away with this mindset then just make sure you don't come back feeling guilty about your decisions, just make sure you don't come back moaning that you have put on weight and that "getting back into the gym" is tough. If you go away and don't do anything then you will feel sluggish and a it will probably take a week or two to get back in the swing of things. As long as you totally enjoyed yourself when you were away and you're content that it will feel like a bit of a struggle when you get back to it then you've made the right decision for yourself. In my opinion (remember just my opinion) I feel like this option is a bit of a shame to adopt though. I feel this way because when you are away you are essentially taking time to de-stress and unwind and concentrate on things that you like. If training and exercise doesn't fall into that bracket and you want to take a break from exercise as you see it as a chore in your everyday life then that's a real shame. You know exercise makes you feel good so why wouldn't you carry on feeling that way when you're on holiday?

OPTION 2...

Still workout, eat pretty well but totally enjoy the guilt free indulgences. I feel like this option is the probably the best and most suited to the majority of people who regularly train and are conscious about their health.

Because exercise, training and eating nutritious foods are part of your lifestyle you'll want to carry this on even though you are on holiday. Being on holiday in the first place makes you feel good so when you add your exercise and clean eating into the mix you've got a pretty damn good "feel great" cocktail. In my opinion if you are training when away the best time to do it is first thing in the morning, either in the hotel gym, going out for a run or exploring where the best training hubs are and heading there for an hour or two. Once you've trained, had a shower, hit the breakfast buffet all by 10am then you now have the whole day to relax and basically do what you like, and if that includes an ice cream, a few mid afternoon cocktails or a 3 course meal at sunset then you can relax and forgive yourself as you know you've trained and you'll be doing the same thing tomorrow morning.

By choosing this option you may gain a few extra pounds and you may not have hit the intensities that you usually hit in your gym routines but you have kept in tune with what's important to you and have kept your foot on the gas slightly for when you return.

OPTION 3...

Nothing changes. Your training stays the same or even increases due to having more free time on your hands. You walk around the buffet of an evening and pick out the protein sources which will help you recover, you pick out the carbohydrates to fuel your training and you have a vast selection of micronutrients from foods that you don't always have access to at home.

With this option you can still absolutely enjoy being on holiday, you can enjoy wherever you are in the world by exploring and soaking up the culture however because training is so engrained in you that you plan your session(s) and they become the priority for no other reason that it makes you feel good, it makes you feel like you're winning and it keeps you sharp.

Option 3 would certainly be the minority approach. As long as you are happy with how you holiday then that is all that matters.

Have a great week and thanks for reading!

An opinion is entitled to anyone, an opinion is also allowed to be dismissed by anyone. So if, in someones opinion, you are branded as boring because you refused a drink, you said no to a piece of cake or rejected an invitation to a night out then remember that is only their opinion and you are allowed to completely dismiss it without ever giving it a second thought.

In the majority of society's eyes I would 100% be categorised as boring, that is only because the majority of people think if you haven't got a drink in your hand or you you would rather have a quite night in as opposed to hitting the bars, then you are boring. I wear the boring tag loud and proud and am completely content, happy and emotionally detached from anyones opinion of what the definition of boring is. How do you feel about this? Do you like being "boring"? Do you ridicule people for being "boring"?

IT'S PERSONAL...

It all comes down to personal choices, and it's a great thing that everyone isn't the same, that people enjoy different situations and different occasions. So the next time you are labelled boring or you are labelling someone as boring just remember how boring it would be if everyone did the same things all the time.

You, I, and everybody else can do whatever pleases us. And if displeases someone else (as long as it's legal and not causing any harm!) then that is not our problem, in fact it is their problem which means we don't have to deal with it, they do. So be content with your choices and don't worry about someone else's choices.

A lot of what I am talking about here is in reference to drinking alcohol. I have written and spoken about this subject on many occasions and I still hear so many examples of how people are scared to say no to their friends, stay true to their morales and then go against their gut feeling to please other people. A true friend will support your decision and more to the point won't actually care if it's a cup of tea, pint of beer or a pina colada in your hand. They just want to be in your presence.

Have a great week and thanks for reading!

What does cultivate mean? To nurture, to develop, to grow. When you cultivate something you work to make it better. So to cultivate a winners mindset takes development, it takes time, it ultimately takes failure to learn from mistakes and to grow.

THE PROCESS...

If at first you don't succeed, try, try and try again. You are actually better off not succeeding at first as this can lure you into a false sense of security that things worth achieving and working for come easily. They do not. So to cultivate a winners mindset is never about not losing, it is about building mental toughness and resilience to bounce back from set backs, to be able to push through the hard periods, to respond well to pressure and stress in order to reach higher levels of relative success. You do this through repetition, you do this by developing habits, you do this by forcing yourself to do the things that you know you should do even though you don't want to do them.

HOW THIS MIGHT RELATE TO YOU...

If you ever wonder how some people just seem so disciplined, you think that some people can do anything they set their mind to, you think to yourself that you could never be that way - then just know that no one is born that way. Including you. The disciplined people, the achievers, the ones that look like they know what they are doing have struggled, have failed, have not turned up to training sessions, have slipped up on their diet hundreds of times. But amongst the key things that separate these folk is they allow their mistakes and mishaps to develop their mindset, to use the failures as fuel and not dwell on them. So if you want to cultivate a winners mindset can you start doing this? Can you be disciplined to not hit the snooze button at 6am, can you lace up your trainers and head out in the rain? Can you say no to the desert menu? Do it once and it gets a little easier each time. But be careful because the first time you quit is also the hardest time and it gets easier to quit the more often you do that too.

What it comes down to is knowing what you want to achieve, be it ambitious or be it not so ambitious and then matching that ambition with the mindset and approach to make it happen.

Have a great week and thanks for reading!

With training and nutrition it can be a confusing minefield out there. So much information being shared and so many opinions being put out there on the internet for anyone to consume! As I have matured as an athlete over the years and become more and more knowledgeable around nutrition and training subjects I feel like I have made plenty of mistakes throughout my journey which, If I had known better at the time (or more to the point listened more), I would be in a stronger and more athletically capable position than I currently am.

SOME NUTRITIONAL MISTAKES...

Once upon a time I would check every food item to see if it contained fat. And of course most foods do and of course dietary fats are extremely beneficial for optimal health. However I would choose the foods with the least fat content as possible and as a consequence was putting my body under a lot of stress as fats are extremely important for multiple reasons including hormone production and protection of vital organs. Lesson; make sure you are consuming a great blend of all macronutrients (carbs, fat and protein) and a delightful mixture of micronutrients (vitamins, minerals) - all should be consumed in a manner which is conducive to your goals.

SOME TRAINING MISTAKES...

Go hard or go home! I was under this impression for every time I entered the gym, I would need to be pushing my body to the limit every time, completely out of breath at the end of each workout and if I was out for a run it would always end with a sprint finish! In essence I was never allowing my body to fully recover, I wouldn't allow myself to see progress because I was never training in a relatively fresh state. I would commence training fatigued and finish the session even more fatigued therefore never achieving the stimulus in order to drive and generate change. I was still in good shape, and I was still fit but was. nowhere near my potential.

I remember training for one of my earlier marathons, I had the support of a 2:10 marathon runner yet I was adamant I will do this on my own. My training plan was to run once per week increasing each run by 1 mile every week! Absolutely crazy! Learn how to train effectively, learn how to nourish and fuel your body effectively - you'll be doing things differently from the majority of people, but you'll be doing things a million times more effectively.

Have a great week and thanks for reading!

Want to change but keep finding that you are quickly in the same situation over and over again? Habitual changes are key, and often tough to to begin with. Changing habits to become healthier starts with small, intentional steps that gradually lead to lasting improvements. By identifying unhealthy patterns such as poor diet, lack of exercise, or inadequate sleep and replacing them with positive behaviours, you can improve both your physical and mental well-being.

Consistency is key: simple changes like drinking more water, adding a daily walk, or choosing whole foods over processed ones (this is a big one) can make a significant difference over time. Developing healthier habits also requires work, patience and self-compassion because setbacks are natural parts of the process and it's important to recognise these setbacks as part of the journey and not the reason to stop. Ultimately, the goal is to create a sustainable lifestyle that supports long-term health rather than relying on quick fixes or extreme measures which is so often the case and when they do not work you think "well what's the point?"

Time, like anything, is what it takes. You have to remember though that improvements don't happen by chance, improvements happen through change.

BORED OF YOUR SAME OLD BS..?

You tell yourself it will be different this time, you tell yourself that this is the last time you will feel like this - yet you sound like a broken record...

Changing the narrative about healthy living means shifting the focus from restrictive rules, dieting all the time and unrealistic body standards to a more empowering approach to well-being and not focussing on the social media fitness influencers and comparing yourself to them. Instead of viewing health as a temporary goal tied to appearance or perfection, it's more beneficial to embrace it as a lifelong journey rooted in self-respect, balance, and sustainability. Take one day at a time, don't think about the person you want to be or look like in 12 months time, just take one day at a time making those healthier decisions and watch as you slowly but surely morph into the better version of yourself. This new perspective encourages you to listen to your body, prioritise mental and emotional wellness, and celebrate progress over perfection.

Healthy living should feel supportive and flexible and yes from time to time you'll feel the urge to slip back into your old habits however this is where the discipline has to prevail which will prove how much you want to change. By redefining what it means to be healthy, you make room for more inclusive, compassionate, and lasting lifestyle changes.

Have a great week and thanks for reading!

Once upon a time I worked very closely with a professional boxer, helping him with his general strength and conditioning work as well as nutritional advice. I was emotionally invested in his journey and results of his fights. We used to talk a lot and he would share that he felt some of his closest friends would probably like to see him lose! I found this extremely bizarre that he would think such a thing but I fully understand now where he was coming from. I have experienced similar experiences and emotions during my journey too. The most recent being the HYROX World Championships triumph and although I was inundated with positive and congratulations messages there were some very apparent absentees. I thought these people had my back but turns out they obviously don't. Which is completely fine by the way, I am not complaining, rather just being very observant. I don't know if it is simply human behaviour and humans acting in different and innocent ways or it's intentionally done? Anyway, have you ever felt this way?

POSITIVITY RULES...

Positivity holds immense power in shaping our experiences, influencing both our mental well-being and the world around us. I feel if we pumped each other up instead of tearing people down we would all prosper. When we choose to focus on the good, even in challenging situations, even when we go through the dark places and even when we feel like throwing the towel in we build resilience, improve our mood, and strengthen our relationships. A positive mindset doesn’t ignore difficulties and challenges - it reframes them as opportunities for growth and if we use these experiences to learn we can only benefit. An optimistic outlook can lead to better physical health where we value what exercise and a great nutrition plan can do for us, increased motivation leading to increased discipline and habit formation, and greater success in achieving personal and professional goals. Ultimately, positivity acts like a ripple, spreading encouragement and hope to others, creating a more supportive and uplifting environment for everyone. Your circle of influence is massive. Be the reason someone wants to join your circle, not the reason people want to exit your circle.

Have a great week and thanks for reading!

We all know how big Instagram is these days. On one of my stories this week I posted what I had done one morning which was, run, into the sauna and then into the ice bath. Someone who follows me sent me a message saying "wow Adam you must feel great all the time". My reply was "by design though right?" they came back to me saying how they feel great when they train but it is regularly ruined because of the spontaneous drinking episodes. Interesting. Do I feel great all the time? Nope, no one does. But I know for an absolute fact that I feel better for having exercised, fed my body with the correct nutrition and implemented the recovery methods (sauna, ice bath, stretching) all of which are choices. As of course is the aforementioned persons spontaneous drinking episodes resulting in them feeling terrible. A choice, choosing to feel terrible - the mind boggles.

LIFE'S TOO SHORT...

Life's too short. How many times have you heard people say this when they choose pizza and beer over salad and water. It is a complete cop out and a lousy excuse. I refer back to the title of this email - You only live once - another BS excuse people use when they tell themselves this to make themselves feel better for making sub standard choices. Because the truth is you don't only live once, you live every day. You do however die once and this will be brought forward by making the "you only live once" choices.

And life is too short for what? Feeling great? Seems a little odd that the in the same breath people would suggest the sub standard choices are the way forward because you only live once yet these choices make you feel bad. Wouldn't it be more accurate to suggest that if you do only live once then it would be better to make great choices and reap the rewards by feeling great everyday? Something to ponder...

HECTIC DAY, EASY SOLUTION...

A rival for the number one excuse out there for making poor choices in regards to their food is that they have had to grab something on the go, or they are so busy they had to order a take away. If you are indeed that busy, which everyone is, and stopping for food is difficult then why add to the stress of having to go and grab your lunch and/or dinner? Would it not make at least one thing easier by having something with you that you prepared? I had this conversation with someone one time and they told me with the stress of moving house they had to pop into Sainsburys and grab a pizza that they could stick in the oven - do Sainsburys not sell pre packed salad (and you don't even have to pop this in the oven)!

Have a great week and thanks for reading!

Last weekend, this weekend and later in July the team at ACE Performance are conducting VO2 Max testing, but what does this mean and more to the point why is it important?

WHAT IS VO2 MAX..?

VO2 max stands for maximum oxygen uptake and utilisation. The result answers the question; how efficiently does your body use oxygen during intense exercise? The higher your VO2 max, the more aerobic power you have meaning the fitter you are. Your VO2 max is measured in ml/kg/min (milliliters of oxygen used per kilogram of body weight per minute). And the higher the number the better the result.

It is best measured on a treadmill or bike erg which is controllable from an outside source (the person conducting the testing). And it is effectively a test to see how hard you can push yourself to the point of exhaustion and the point where you have no choice but to give up. A mask must be worn which is in place to measure the oxygen and carbon dioxide being transferred in and out of the lungs and from the results your score is calculated.

WHY IS IT IMPORTANT..?

A higher VO2 max signifies more efficient oxygen utilization by the body, leading to improved endurance, energy levels, and a reduced risk of chronic diseases. It's not just for athletes; maintaining a good VO2 max is vital for a healthy and active lifestyle so it should be important to everybody to have as high as score as possible. In fact it has recently been suggested that VO2 max is the number one metric to focus on if you want to be disease free and live longer.

If you don't have the means to conduct an actual VO2 max test then your goal should be to become as fit as you possibly can. In relative terms of course this means vigorously exercising frequently and especially taking part in some sort of interval training as part of an overall fitness plan.

SPECIAL SHOUT OUT...

To Stuart Fisher and his team at Endurance Peak who are conducting all of our testing.

Have a great week and thanks for reading!

Are you a goal setter? I believe everyone wants to achieve something with their health and their fitness. No matter how big or how small the targets are it always helps to have a framework in place to help you achieve it.

SPECIFIC...

Your goals should be clear and precise. I have worked with people who say they want to lose 1 or 2 stone. The difference between 1 and 2 stones is a massive 14lbs so I ask the question well is it 1 stone or 2 stone you want to lose? You need to be clear with your targets. You also need to establish why this particular target is important to you, how will you feel if you quit and don't accomplish it?

MEASUREABLE...

It is always better and advantageous to track your progress, how do you know you are on the right path? How can you tell that your methods are working? Again if we use the weight loss example, are you going to weigh yourself daily? Are you going to take weekly measurements? Are you going to take weekly photos? What gets measured gets managed.

ACHIEVEABLE...

It's amazing to set big and bold targets however your targets should also be achievable and realistic in accordance with your ability, knowledge and resources. Let's stick to the weight loss theme - if you are going on holiday in 3 weeks it isn't realistic to say you want to lose a stone before you go. Tell me you want to lose a stone in 3 months then I am fully backing you as procedures can be put in place to sensibly achieve this. Repeat this process throughout the year and all of a sudden you've shed 4 stone. Nice work.

RELEVANT...

Do your goals align with your life and current lifestyle? Do your goals align with your values? Ask the question is it the right time for me to go after these targets? Are there too many distractions? And arguably the most important thing to realise and ask is that am I doing this for myself or someone else? It has to be meaningful to you.

TIME-BOUND...

Goals should be attached to a timeframe. This sets a deadline and creates urgency. If there is no timeframe attached then you are likely to keep putting the goal off and the old "I'll start next week" excuse begins. When there is a date in mind and set in stone you are much more likely to take the necessary footsteps in order to achieve your targets.

Have a great week and thanks for reading!