1. Eat your vegetables! Try to eat vegetables that you could eat raw if you wanted to. Your plate should be 50% veg.

2. Protein – make sure you get a “bang for your buck” Protein should be a part of every meal - you should ensure it is high in nutrients. More than 100g provides double benefits.

3. Lay off the starch!

4. Fat is good! Whole food fat is great for you. It ensures your body knows how to cope with and burn fat in a healthy way, and helps keep your metabolism running at a faster rate as part of a healthy diet.

5. Not all fruits are created equal… Low fructose = very good (berries, grapes etc) High fructose = not so good (apples, bananas etc)

6. Focus in the right places. Focus on exercising – full stop. By focusing on a particular area of your body in your workouts, you actually hinder your progress by not exercising the rest of your body too.

7. Quality Increase your resistance training to see optimum results!

8. Lower your weights to lose weight It’s about control. The better you can control your muscles and hold form, the better your workout is for you. Higher weights does not equal better results.

9. There’s no need to workout for hours… Don’t stress your body. It will react a lot better to exercise if you do it in moderation.

10. Heal, don’t hurt your body. Look after your body and your body will look after you. Don’t stress it, strain it or put bad things into it if you can help it. Simple.