 Hi everybody, I'm Vicki. I'm Shona Virtue. I'm Rycard. Hi, I'm Charlotte. I'm Joss. Hi, I'm Lee. I'm Charlie I'm Tyrone and these are my top training tips For people to get through really tough exercises You have to mentally focus dig deep and tell yourself that you can do it focus on your breath So making sure that you sink the way that you're breathing with the way that you're moving and you'll get through it So much better. You'll find the energy if you get to a point where you think I literally cannot do any more I'm going to collapse go for two more reps those last couple reps the ones that really hurt Those are the ones that are chiselling away at your body changing its shape Defining it. Don't quit when your mind is saying stop because your body can definitely do a bit more One of my gym bag hacks is putting hand sanitizer in there so you can just rub your hands Get out of the gym. Don't leave your clothes in there That's all sweaty in the gym bag overnight because I've done that many a times and then you wake up in the morning and do that Undo the zip and then you get up. You're like, oh my gosh when you use your protein shaker Don't forget to wash it because they stink if you leave them in there and you don't wash them make sure you always carry water with you stay hydrated throughout your workouts and Always carry the agent to be courteous to everybody else in the gym once you finish If you're feeling a little bit low and you need a little bit of food just before training I say like have like a half a banana or something like that bananas are a really good go-to They're full of all the right things are going to give you energy in the morning and they're really used to grab you keep one the go Bananas are epic I always opt for a shake because I can throw in some fruit for those nutrients and a bit of carbohydrate and then some protein powder After workout you want to get in a fast-acting protein So usually whey protein is my go-to source immediately after you train you have a 30 minute golden window where your body needs to be replenished with Protein give it protein protein will help your muscles repair and recover Effectively and nice and quickly so get a big amount of protein into whatever it is You are gonna stuff your face with you want to get the protein shake inside your repair those muscles Five top things I think people should have in their diet. There's plenty of fish omega-3 Avocados natural fats Nuts if you can tomatoes great for the skin and mixed berries full of anti-dioxins chicken sweet potato Broccoli spinach and avocado oats on a morning can't live without peanut butter steak chicken and broccoli It's hard to say specific foods you should be getting into your diet because it depends what you like and what you don't like And you know you might be vegetarian You just need to look at the big food groups and make sure that you're getting them all in protein carbs and fats and don't forget your fiber and also Stay hydrated with water Key gym mistakes that people make is going straight into the training without warming up warming up is essential Stretching out the body at the heart rate go in you know get a little sweat on very important You need to learn to stretch after exercises are so important Jim newbies always make the mistake of not paying enough attention to form I'd rather you nail the exercise perfectly But work out a lot slower and maybe lift a lighter weight than to kind of be doing things incorrectly because you know What's gonna happen? You're just gonna get an injury and you won't be able to train and then there goes your your gym routine poor form If you've got a bad technique when you're lifting it can have an effect on your whole body a really common mistake that people make is Just going way too heavy usually guys lifting heavy weights, which they just can't handle don't go too heavy guys Just stop yourself from making gym mistakes. See good advice from personal trainers They'll teach you how to do an exercise with correct form. Don't be the guy that slides off the treadmill If you can't sprint at 12.5 One reason you should go to the gym is it's good for your health That's it. At the end of the day it's about staying healthy and fit over Trying to look a certain way. One reason why you should go to the gym For you. You are worth it