Try and stand on one leg for 30secs Pretty tough huh? Balance and core strength is really important, especially as we get older to prevent slips and falls. Use single legged movements like the lunge or the Bulgarian split squat in your workout to help improve your single legged strength to give you a better chance of reducing the risks of falling.

Most people think they need to desperately strengthen their back to fix back pain. However most of the time it's a weak core issue. Think of the core as your backs next door neighbour, once your core is tired the back will start to help out and that's exactly when it gets exhausted, fatigued and sore. Moral of the story train your core! The following exercises to train your core can be found in weeks 1-4: SESSION 3 EXERCISE 4 - BIRD DOG EXERCISE 5 - PLANK

They help with pulling strength. Rows. Pull-ups. Deadlifts. Carries. Stronger biceps mean better control when you pull, better elbow health and less strain on the shoulders. If your biceps are weak, your back work usually stalls first. Train them with intent. It carries over more than you think 💪

- Eggs - Greek yoghurt - Chicken (breast) - Beef mince 95/5 - Salmon - Tuna - Protein shakes - Nuts - Cottage cheese *Eating protein slows down the rate of muscular atrophy. (getting skinny) ..not in a good way

- Builds muscle - Better chances of getting up after falling over - Improves posture - Improves balance and co-ordination - Helps preserve muscle as you age - Can open jars without help