If you plan to work out it’d be sensible to have a workout plan! And not just a plan that’s going to target specific muscles & challenge your endurance capacity but a plan that’s going to ensure your long-term success!

Here are 4 pointers to consider:


Construct a view of the Big Picture –

  • How do you want to look and feel in 10 year’s time?
  • Do you want to be fit and functional in your old age?
  • Do you want to live till you’re 100?

Taking a view of the Bigger Picture will ensure you don’t focus on short term goals that jeopardise long term success.


Break down your bigger picture into smaller bit sized portions. Start with a specific vision you want to fulfil by the end of 1 year.

  • “I will run a marathon in May 2016.”
  • “I will be 2 stone lighter, reducing my bodyfat by 10%.”
  • “I will be able to play football at my maximum ability for the entire 90 minutes.”

Then carefully consider whether these 1 year visions are in alignment with the Bigger Picture. If they’re not then scrap and rewrite them!

  • “I will be able to bend down and tie my shoelaces without back pain.”
  • “I will be able to go through my day without getting tired and stressed out by the end.”
  • “I will increase my functional ability and feel twice as able as I do now.”


Consider any issues and concerns you have as ‘requirements’. Any pain you have during rest, or movement is of the utmost concern and must be considered top priority. Go see your doctor, physio or chiropractor and get that sorted pronto!

People rarely choose a workout plan that caters for them as human beings!!! If you refer to the Wheel of Wellness, you’ll be reminded that 3/4 of wellness has nothing to do with exercise and most approaches people choose are heavily invested in ‘movement’. We must ensure we have strong foundations to work from and continually nourish them in order to function efficiently for the long term.

We are human beings, designed to move and function in the world, and the majority of workout exercises you find won’t prepare you for real-world functional efficiency. Fixed CV and weights equipment in gyms do nothing for functional ability – when do you ever push or pull anything in your life while sitting down??

Year 1 should focus on your requirements. If you’re lucky enough not to have any concerns, then you can go on to select the right methodology for you.


People rarely choose workout routines that cater for them as individuals. The workout programs you choose (or design yourself) must cater for your specific strengths and weaknesses. What is your weakest ability: the squat, lunge, push, pull, throw or jump?

Focus on developing your weaknesses first and your entire functional ability level will increase.

You can choose a home fitness workout, a personal trainer workout or workouts in a health club but if that approach doesn’t cater for your specifics, you won’t get the results you deserve for your efforts.

Contact us to get your specifics measured and a detailed, tailor-made plan in place to ensure your long-term success!