Over the last few weeks I have been participating in the Global Corporate Challenge (GCC). The aim is to empower people to take exercise, through walking, cycling and swimming.
Each day I record my steps and enter them online as part of the team that I am in. Together our goal is to be the most active in the world. However we are currently sitting at 10,315th.
The reason I bring this challenge up is that I have been surprised how easy it is to be active. Maybe not on a level like mine (ahem!) But rather how simple it can be to burn more calories each day and have a positive impact on our health.
My perfect example is G one of our security team at Cadbury House. Before the GCC even began he started to walk to work, using a pedometer to count his steps. His job isn't the most active, so he started to walk into work every shift. Gradually he lost weight and we approved of his reduction in belt holes. G then turned to his diet and after educating himself with documentaries and research he changed his eating habits.
Just last week he told me about another documentary that had opened his eyes to the dangers of Diabetes. G then proceeded to put me to shame by showing me what he was eating. He'd brought in a wholegrain sandwich, organic meat, monkey nuts, fruit and a new bottle of Evian!
The result of G's exercise and diet was not only weight loss, but an improvement in how he feels. He has taken "the bull by the horns" and developed his knowledge of fitness and nutrition in order to help himself.
Often in personal training the hardest thing to do is enable people to help themselves. Without my help G has triumphed in positively moving forwards and taking action. If more of us could take steps each day and educate ourselves then we would be happier, healthier people.
Tom :-)
Tuesday, 28 June 2011
Thursday, 23 June 2011
Metabolics to your Super Foods
I've been trying to follow the Metabolic Typing Diet for the last few weeks with varying degrees of success.
Working as a personal trainer means that your day is usually a long and active one. For me it means being on the go from 6am and getting back after 8pm. I enjoy being active and though I sometimes wish I worked 9-5, I have a great job and balance to life. The downside is being unable to cook proper meals to benefit my body in the best way, meaning I have to be really organised or really careful with my food. Two things that can be surprisingly difficult for me!
I have had to avoid caffeine, sugar and wheat as part of my metabolic typing diet. When it comes to breakfast this means the easily transportable British staple of cereal is a no no. Added to that I can't have a cheeky coffee from the burgeoning cafe industry that lines London's streets. Nor can I have any number of French pastries that line the bakery shelves at that big name supermarket we all rely on. Instead I eat a selection of fruit and a protein shake. When I'm lucky enough to be at home it's a trio of poached eggs on wheat free bread.
Is it difficult? No. It's surprisingly easy. With a little self control and a good understanding of what foods I do well on I am thriving. I have less dips in my energy and less crazy highs, I have less depressive periods and more positive, clear thinking. I also have a greater desire to do it properly as I can feel the benefits so quickly. Avoiding wheat leaves me less bloated. Less sugar and processed foods means I am clear minded and less scatty. Less (I'm working towards nil) caffeine means I'm not bouncing off the Walls before crashing.
The only downside is that I can't have certain foods I love because they don't "balance" my metabolic type. Coffee is one. Broccoli is another. Peppers a third. These foods are just a few that can upset the balance in my body, through their acidic nature or the stimulating effect on already overactive systems in my body. However this is a small concession when there are many, many other great foods I can eat and in plentiful supply. It's just a question of expanding my knowledge of foods and applying them to the cooking that I enjoy creating.
So, today my feeling is not one of superiority, but rather a leaning towards positive, affirmed action, trial and error and learning. Through years of abuse through fitness and diet my body has pulled through. Now it's time to put the super back into food and keep on the metabolic path.
Tom :-)
For more information on the metabolic typing diet visit www.
Or contact me for information.
Working as a personal trainer means that your day is usually a long and active one. For me it means being on the go from 6am and getting back after 8pm. I enjoy being active and though I sometimes wish I worked 9-5, I have a great job and balance to life. The downside is being unable to cook proper meals to benefit my body in the best way, meaning I have to be really organised or really careful with my food. Two things that can be surprisingly difficult for me!
I have had to avoid caffeine, sugar and wheat as part of my metabolic typing diet. When it comes to breakfast this means the easily transportable British staple of cereal is a no no. Added to that I can't have a cheeky coffee from the burgeoning cafe industry that lines London's streets. Nor can I have any number of French pastries that line the bakery shelves at that big name supermarket we all rely on. Instead I eat a selection of fruit and a protein shake. When I'm lucky enough to be at home it's a trio of poached eggs on wheat free bread.
Is it difficult? No. It's surprisingly easy. With a little self control and a good understanding of what foods I do well on I am thriving. I have less dips in my energy and less crazy highs, I have less depressive periods and more positive, clear thinking. I also have a greater desire to do it properly as I can feel the benefits so quickly. Avoiding wheat leaves me less bloated. Less sugar and processed foods means I am clear minded and less scatty. Less (I'm working towards nil) caffeine means I'm not bouncing off the Walls before crashing.
The only downside is that I can't have certain foods I love because they don't "balance" my metabolic type. Coffee is one. Broccoli is another. Peppers a third. These foods are just a few that can upset the balance in my body, through their acidic nature or the stimulating effect on already overactive systems in my body. However this is a small concession when there are many, many other great foods I can eat and in plentiful supply. It's just a question of expanding my knowledge of foods and applying them to the cooking that I enjoy creating.
So, today my feeling is not one of superiority, but rather a leaning towards positive, affirmed action, trial and error and learning. Through years of abuse through fitness and diet my body has pulled through. Now it's time to put the super back into food and keep on the metabolic path.
Tom :-)
For more information on the metabolic typing diet visit www.
Or contact me for information.
Monday, 20 June 2011
Mr. Motivator? Who's he?
Harking back to the 90s when Michael Buerk presented the nine o'clock news and Tamagotchi's were THE toy, we find Mr. Motivator. Mr. Motivator was the star of early morning fitness tv on GMTV. He instructed his aerobic routines with the help of colourful, spandex all in ones. No matter how you felt that morning you would always manage a smile at his infectious enthusiasm and energy.
Sadly Mr. Motivator left our screens in 2000 and despite a brief return in 2009 he hasn't remained. (Rather sensibly he's returned to his birthplace of Jamaica).
Much like Mr. Motivator our own motivation may have seen a decline as we've grown older, possibly disappearing completely. (It may be waiting in Jamaica!) You may struggle to get active, avoiding exercise and eating a poor diet.
We are not all like Mr Motivator but we all have it inside ourselves to pull our finger out and make a difference to our bodies. We must look to make changes to our lifestyles and adopt a healthy and active approach to EVERYDAY life. We can't expect to join a gym and for magic to happen. We must commit to doing activity everyday of the week. We have to eat healthily throughout the week, not just the odd occasion. Most importantly we have to find something we enjoy doing that raises our heart rate and enables us to de-stress. It could be Zumba, boxing, walking, cycling or circus trapeze. If it makes you happy and helps you to forget your worries then it'll keep you MOTIVATED.
So Mr/Mrs/Miss/Ms Motivator, what will you do differently today to help yourself?
Tom :-)
Sadly Mr. Motivator left our screens in 2000 and despite a brief return in 2009 he hasn't remained. (Rather sensibly he's returned to his birthplace of Jamaica).
Much like Mr. Motivator our own motivation may have seen a decline as we've grown older, possibly disappearing completely. (It may be waiting in Jamaica!) You may struggle to get active, avoiding exercise and eating a poor diet.
We are not all like Mr Motivator but we all have it inside ourselves to pull our finger out and make a difference to our bodies. We must look to make changes to our lifestyles and adopt a healthy and active approach to EVERYDAY life. We can't expect to join a gym and for magic to happen. We must commit to doing activity everyday of the week. We have to eat healthily throughout the week, not just the odd occasion. Most importantly we have to find something we enjoy doing that raises our heart rate and enables us to de-stress. It could be Zumba, boxing, walking, cycling or circus trapeze. If it makes you happy and helps you to forget your worries then it'll keep you MOTIVATED.
So Mr/Mrs/Miss/Ms Motivator, what will you do differently today to help yourself?
Tom :-)
Monday, 13 June 2011
Organise, then, live life.
As life gets made easier with mobile technology (I'm using my iPhone to write this) our lives pickup speed. We can contact friends in an instant, buy food online and read books without paper. These, among other tools, should help us to remain organised and live life at a less hectic pace.
In reality though we spend hours tweeting, surfing and facebooking; a few words that were irrelevant (and to some extent non-existant) 10 years ago. We rely on technology so much (I am a victim) because we know we can get hold of friends if we are running late, do last minute shopping and make our gadgets beep when there's a birthday to remember. Rather than being organised with lists, a diary or, (heaven forbid) our brains, we are organised by proxy. We leave things later because we know we'll get a reminder to tell us to do something.
All our lives are affected by technology, sometimes in a positive way, at other times negatively. We have so much going on that we need an "app" to track what we eat, tell us how to exercise and to show how we slept during the night. Things that us humans have been able to do perfectly well for millennia.
Technology is immensely powerful, useful and in today's world, essential. But are we saying that because of thousands of years of evolution we have taken a forwards step in technology but a leap backwards in emotions, organisation and health? Would we die without our Blackberrys and Apples?
When we rely less on technology we use our brains and hearts more. We are intelligent, organised, emotive beings. The sooner we let go of technology for everything, the sooner we can embrace a more organised and relaxed life. We can still phone friends, train our bodies and be
healthy, we just need to organise without battery powered assistance.
Tom :)
In reality though we spend hours tweeting, surfing and facebooking; a few words that were irrelevant (and to some extent non-existant) 10 years ago. We rely on technology so much (I am a victim) because we know we can get hold of friends if we are running late, do last minute shopping and make our gadgets beep when there's a birthday to remember. Rather than being organised with lists, a diary or, (heaven forbid) our brains, we are organised by proxy. We leave things later because we know we'll get a reminder to tell us to do something.
All our lives are affected by technology, sometimes in a positive way, at other times negatively. We have so much going on that we need an "app" to track what we eat, tell us how to exercise and to show how we slept during the night. Things that us humans have been able to do perfectly well for millennia.
Technology is immensely powerful, useful and in today's world, essential. But are we saying that because of thousands of years of evolution we have taken a forwards step in technology but a leap backwards in emotions, organisation and health? Would we die without our Blackberrys and Apples?
When we rely less on technology we use our brains and hearts more. We are intelligent, organised, emotive beings. The sooner we let go of technology for everything, the sooner we can embrace a more organised and relaxed life. We can still phone friends, train our bodies and be
healthy, we just need to organise without battery powered assistance.
Tom :)
Wednesday, 8 June 2011
The Metabolic Typing Diet
This week I have started my new diet. Yes you heard me correctly, I have started a diet. However this diet is far from calorie reduction, it's much more about eating the right foods for your metabolic type.
Through a process of asking 60 questions the program determines what your metabolic type. It asks questions based on how foods affect you, your personality and sleep patterns after consuming certain foods. Once your metabolic type has been established the program suggests what food groups to eat and which ones to avoid. This should result in increased energy levels, better sleep and optimum health.
Bill Wolcott (the author of The Metabolic Typing Diet) played a pivotal role in advancing the field of Metabolic Typing in the 1970s. In 1983 he discovered critical new dimensions of the way in which human metabolism is controlled by the Oxidative System and the Autonomic Nervous System. Wolcott published a paper on this topic and over the course of the 1980s and 1990s made many additional discoveries that continued to transform Metabolic Typing into a multi-dimensional clinical and academic discipline.
Unlike other current dietary approaches which distinguish people from one another on the basis of single variables - such as body typing and blood typing - Metabolic Typing utilizes many different aspects of a person's physiological makeup in order to specify a diet appropriate for that person. Metabolic Typing uses multiple biochemical or metabolic indicators and seeks to identify patterns among these variables - patterns that reveal how a person's system is genetically designed to digest or utilize or "process" specific foods and nutrients.
The diet is a lifestyle change, so once started you adopt it for life. It doesn't restrict your calories, merely guides you to selecting the appropriate foods for your type. For example "fast oxidisers" generally speaking do better on protein and healthy fats with fewer carbohydrates, as their metabolism is faster than most. "Slow oxidisers" are at the opposite end of the scale and do best on whole grains and carbohydrate based foods as their metabolism is slower.
The best way to ascertain what will work for you is to check out the diet at www.metabolictyping.com and take the survey.
But fear not I will update you on my progress. Coffee has been the first thing to go (oh so difficult for me) and I am trying to eat more protein based foods with healthy fats, whilst still consuming some carbohydrates for the marathon training I am doing.
If you need any help or advice on nutrition feel free to contact me at tom@tomalfry.com
Tom :)
Through a process of asking 60 questions the program determines what your metabolic type. It asks questions based on how foods affect you, your personality and sleep patterns after consuming certain foods. Once your metabolic type has been established the program suggests what food groups to eat and which ones to avoid. This should result in increased energy levels, better sleep and optimum health.
Bill Wolcott (the author of The Metabolic Typing Diet) played a pivotal role in advancing the field of Metabolic Typing in the 1970s. In 1983 he discovered critical new dimensions of the way in which human metabolism is controlled by the Oxidative System and the Autonomic Nervous System. Wolcott published a paper on this topic and over the course of the 1980s and 1990s made many additional discoveries that continued to transform Metabolic Typing into a multi-dimensional clinical and academic discipline.
Unlike other current dietary approaches which distinguish people from one another on the basis of single variables - such as body typing and blood typing - Metabolic Typing utilizes many different aspects of a person's physiological makeup in order to specify a diet appropriate for that person. Metabolic Typing uses multiple biochemical or metabolic indicators and seeks to identify patterns among these variables - patterns that reveal how a person's system is genetically designed to digest or utilize or "process" specific foods and nutrients.
The diet is a lifestyle change, so once started you adopt it for life. It doesn't restrict your calories, merely guides you to selecting the appropriate foods for your type. For example "fast oxidisers" generally speaking do better on protein and healthy fats with fewer carbohydrates, as their metabolism is faster than most. "Slow oxidisers" are at the opposite end of the scale and do best on whole grains and carbohydrate based foods as their metabolism is slower.
The best way to ascertain what will work for you is to check out the diet at www.metabolictyping.com and take the survey.
But fear not I will update you on my progress. Coffee has been the first thing to go (oh so difficult for me) and I am trying to eat more protein based foods with healthy fats, whilst still consuming some carbohydrates for the marathon training I am doing.
If you need any help or advice on nutrition feel free to contact me at tom@tomalfry.com
Tom :)
Saturday, 4 June 2011
To eat or not to eat
I was thinking just the other day (careful Tom) how we can be reckless with life. Not necessarily other people's lives (I'll leave the Arab uprising for a different blog), but our own existence.
I thought it funny how we can recycle with the efficiency of a military unit, but when it comes to our health and lifestyle we lack organisation and commitment.
If you were to look at how you react to food from a third person perspective what would you see?
For me personally food is my energy, my mood changer, my comforter and my training essential. I relish food (often too much) and my attitude towards it can be unhealthy. I often think along the lines of "well it's just one treat, I deserve it". When I am moving like a sloth we'll know my eating habits weren't right!
We often live in two worlds. The first is the "right now" where we live for the moment, eat with a carefree attitude and do what we enjoy most without committing to a particular path. The other is the "future" where we recycle to save the planet, buy organic eggs and worry about our pension pots. Now neither is necessarily bad, but we often are mixed up in prioritising which is best for our health. It's true that we should live for the present, our futures are as unpredictable as London transport. But we should have a couple of toes in the future world and think how our nutrition and fitness choices will affect our health in the short, medium and long term.
The trouble with living in the "right now" is that we could live to the age of 100. If you've eaten like you'll always be 25 then it'll be a painful existence. If you choose to live just for the future then you'll lead a plain and uneventful life.
Striking a balance is the hardest part, but balance we must. Before you next eat or train, just take the time to see how it will affect your health in the future. For that day make your choice a positive one and take each day as a new one, little by little is always the best way.
- Tom
I thought it funny how we can recycle with the efficiency of a military unit, but when it comes to our health and lifestyle we lack organisation and commitment.
If you were to look at how you react to food from a third person perspective what would you see?
For me personally food is my energy, my mood changer, my comforter and my training essential. I relish food (often too much) and my attitude towards it can be unhealthy. I often think along the lines of "well it's just one treat, I deserve it". When I am moving like a sloth we'll know my eating habits weren't right!
We often live in two worlds. The first is the "right now" where we live for the moment, eat with a carefree attitude and do what we enjoy most without committing to a particular path. The other is the "future" where we recycle to save the planet, buy organic eggs and worry about our pension pots. Now neither is necessarily bad, but we often are mixed up in prioritising which is best for our health. It's true that we should live for the present, our futures are as unpredictable as London transport. But we should have a couple of toes in the future world and think how our nutrition and fitness choices will affect our health in the short, medium and long term.
The trouble with living in the "right now" is that we could live to the age of 100. If you've eaten like you'll always be 25 then it'll be a painful existence. If you choose to live just for the future then you'll lead a plain and uneventful life.
Striking a balance is the hardest part, but balance we must. Before you next eat or train, just take the time to see how it will affect your health in the future. For that day make your choice a positive one and take each day as a new one, little by little is always the best way.
- Tom
Location:London
Wednesday, 7 July 2010
Fitness for mums to be
There are many benefits to be gained from prenatal exercise for mum and baby. Being fit and healthy can help:
• To cope with the pressures of pregnancy
• To make birth easier
• To return to fitness quicker after giving birth
Some important guidelines
These guidelines can be extended and I would advise that you seek the help of a trained fitness professional before starting a pregnancy fitness program.
1. Avoid lying on your back. As your baby grows its weight will put more and more pressure on the blood vessels returning blood to the heart. You should avoid exercises on your back so as not to become dizzy or feint.
Try this instead: Seated chest press and rows are good alternatives. Plus plank exercises are great for strengthening pelvic floor and core.
2. Avoid vigorous arm exercises. These exercises can raise your blood pressure and take blood into the extremities making you feel dizzy. Avoid these exercises to avoid feinting.
Try this instead: Slow controlled arm exercises are great for maintaining strength and tone. Yoga is great for muscle tone, flexibility and controlled breathing; just tell the instructor that you are pregnant as some exercises won’t be suitable.
3. Start up, finish down. Begin your workout with standing exercises, as you become more fatigued move onto seated exercises to ensure you don’t feint.
Try this instead: Gyms have many seated machines which are ideal for taking the weight off your feet. Alternatively try using the stability ball, to help work your posture at the same time.
4. Avoid overhead exercises. The first 12 weeks can be a dizzy time for expectant mothers. Overhead exercises can increase the likelihood of dizziness and should be avoided.
Try this instead: Go for seated lateral raises on a stability ball instead of shoulder presses. Or seated row instead of lat pulldown
5. Don’t try new things. If you didn’t run regularly (2-3 times a week) before your pregnancy, now is not the time to start. Hormones released to relax your muscles and ligaments can cause laxity at the joint. Trying something new and unexpected could lead to an injury. If you ran before then carry on, just reduce the intensity, avoid speed and hill work and stay on even surfaces.
Try: Yoga, swimming, stationery bike and walking are great for getting your heart rate up in a controlled and gradual way. Don’t over exert, just keep everything steady.
6. Drink plenty. Water is especially important when you are exercising, even more so when you are pregnant. Keep a bottle of water with you to drink little and often as you train to ensure you avoid dehydration.
Try this: A 500ml bottle is good for an hour training.
Sample Programs
These programs are to be used for guidance only and show what you can expect in the different trimesters. As I said before it’s best to get a helping hand from a fitness professional, qualified in prenatal exercise.
First Trimester
Warm-up
10 mins of cardio. Walking is ideal.
(Rest 60secs between each set)
2-3 sets of 10-15 reps with light weights.
1. Bent over row (with dumbbells)
2. Squats with dumbbells
3. Stability ball seated row
4. Upright row with dumbbells
5. Tricep chair dips
6. Stability ball bicep curls
7. Plank
8. opposite arm and leg raise (toe touches floor)
9. 4 point draw-ins
Cool Down
10 mins recline bike/slow walk
Second Trimester
Warm-Up
10-12 mins
1. Small step-ups (perhaps on stairs)
2. Stability wall squats
3. Seated cable/band row on stability ball
4. Seated lateral raise on stability ball
5. Seated bicep curls
6. Seated tricep extensions
7. ¾ plank
8. 4 point arm then leg lift
9. seated draw ins
Third Trimester
Warm-up
Slow, easy bike warm-up or light walk 10-12 mins
1. Stability ball walk squats
2. Seated rows
3. Seated lateral raises
4. Seated tricep extensions
5. seated bicep curls
6. Seated draw ins
7. Seated hip circles (on stability ball)
Cool Down
10 mins light cycling or walking
As you can see this is a simple progression of a program and is not set in stone. Each pregnant client is different and exercises have to be assessed with each session as to their relevance and difficulty for the client. Pregnancy exercise is not about developing fitness, rather maintaining heart health, good muscle condition and a positive mind. If you can use exercise to achieve all these things through your pregnancy then it may help in returning you to full fitness after birth.
Finally if you need any help or have any questions please feel free to contact me at www.ttsfit.co.uk and find a great trainer who’ll look after your fitness needs.
Happy training,
Tom :)
• To cope with the pressures of pregnancy
• To make birth easier
• To return to fitness quicker after giving birth
Some important guidelines
These guidelines can be extended and I would advise that you seek the help of a trained fitness professional before starting a pregnancy fitness program.
1. Avoid lying on your back. As your baby grows its weight will put more and more pressure on the blood vessels returning blood to the heart. You should avoid exercises on your back so as not to become dizzy or feint.
Try this instead: Seated chest press and rows are good alternatives. Plus plank exercises are great for strengthening pelvic floor and core.
2. Avoid vigorous arm exercises. These exercises can raise your blood pressure and take blood into the extremities making you feel dizzy. Avoid these exercises to avoid feinting.
Try this instead: Slow controlled arm exercises are great for maintaining strength and tone. Yoga is great for muscle tone, flexibility and controlled breathing; just tell the instructor that you are pregnant as some exercises won’t be suitable.
3. Start up, finish down. Begin your workout with standing exercises, as you become more fatigued move onto seated exercises to ensure you don’t feint.
Try this instead: Gyms have many seated machines which are ideal for taking the weight off your feet. Alternatively try using the stability ball, to help work your posture at the same time.
4. Avoid overhead exercises. The first 12 weeks can be a dizzy time for expectant mothers. Overhead exercises can increase the likelihood of dizziness and should be avoided.
Try this instead: Go for seated lateral raises on a stability ball instead of shoulder presses. Or seated row instead of lat pulldown
5. Don’t try new things. If you didn’t run regularly (2-3 times a week) before your pregnancy, now is not the time to start. Hormones released to relax your muscles and ligaments can cause laxity at the joint. Trying something new and unexpected could lead to an injury. If you ran before then carry on, just reduce the intensity, avoid speed and hill work and stay on even surfaces.
Try: Yoga, swimming, stationery bike and walking are great for getting your heart rate up in a controlled and gradual way. Don’t over exert, just keep everything steady.
6. Drink plenty. Water is especially important when you are exercising, even more so when you are pregnant. Keep a bottle of water with you to drink little and often as you train to ensure you avoid dehydration.
Try this: A 500ml bottle is good for an hour training.
Sample Programs
These programs are to be used for guidance only and show what you can expect in the different trimesters. As I said before it’s best to get a helping hand from a fitness professional, qualified in prenatal exercise.
First Trimester
Warm-up
10 mins of cardio. Walking is ideal.
(Rest 60secs between each set)
2-3 sets of 10-15 reps with light weights.
1. Bent over row (with dumbbells)
2. Squats with dumbbells
3. Stability ball seated row
4. Upright row with dumbbells
5. Tricep chair dips
6. Stability ball bicep curls
7. Plank
8. opposite arm and leg raise (toe touches floor)
9. 4 point draw-ins
Cool Down
10 mins recline bike/slow walk
Second Trimester
Warm-Up
10-12 mins
1. Small step-ups (perhaps on stairs)
2. Stability wall squats
3. Seated cable/band row on stability ball
4. Seated lateral raise on stability ball
5. Seated bicep curls
6. Seated tricep extensions
7. ¾ plank
8. 4 point arm then leg lift
9. seated draw ins
Third Trimester
Warm-up
Slow, easy bike warm-up or light walk 10-12 mins
1. Stability ball walk squats
2. Seated rows
3. Seated lateral raises
4. Seated tricep extensions
5. seated bicep curls
6. Seated draw ins
7. Seated hip circles (on stability ball)
Cool Down
10 mins light cycling or walking
As you can see this is a simple progression of a program and is not set in stone. Each pregnant client is different and exercises have to be assessed with each session as to their relevance and difficulty for the client. Pregnancy exercise is not about developing fitness, rather maintaining heart health, good muscle condition and a positive mind. If you can use exercise to achieve all these things through your pregnancy then it may help in returning you to full fitness after birth.
Finally if you need any help or have any questions please feel free to contact me at www.ttsfit.co.uk and find a great trainer who’ll look after your fitness needs.
Happy training,
Tom :)
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