Richard's Blog

What should I do if I’m training twice this week? Or maybe you’re travelling, using a hotel gym, or just don’t have your usual program available. Use this simple template to build your own workout in a few minutes. You don't need to find the perfect exercises. You just need to cover the important movement patterns. The Basic Idea If you're training twice per week, you can simply alternate between Workout A and Workout B. The two workouts use a mix of push, pull and leg exerci

When you lift weights, it's often not enough to know how many reps to do. You also need to know how hard those reps should feel. Should you stop when it starts getting difficult? Should you keep going until you can't do another rep? And how do you know how close you actually are to your limit? That's where RIR (Reps In Reserve) and RPE (Rate of Perceived Exertion) come in. They are simply ways of describing how close you are to failure. And while the concept is simple, learni

The key message: most knee pain is changeable—with patience and the right training.

Completely banning sweets or making kids feel guilty about eating them can often backfire.

The Importance of Zone 2 Cardio: Building a Stronger, Healthier Heart

Keep moving, stay consistent, and embrace the journey—every step of the way!