My previous blog posts have all been about how you can make those nutritional changes to help you lead a healthy lifestyle. Here is the conclusion to all those posts, follow this advice and you will be well on your way to being, fitter, healthier and happier!

So you know you have to train hard if you want to reach that PR in your 10k or excel in your weight training, if you want to work smarter, not harder, then these simple tricks/tips may help you to perform at your best and no extra sweat required:

There are few exercises that work the body better than squats. This high compound movement hits your quads, glutes, hamstrings, calves, core and back all in one hit.

So what do you need to know to make your squats effective, safe and challenging:

Planks one of those moves that you can do that will strengthen your entire core from top to bottom and all the way round the middle.

Planks either be done on your forearms or your hand wounds, the forearms are slightly easier and may be better for beginners.