Video Library
Free, no-nonsense fitness content straight from my YouTube channel. Filter by full workouts or quick tips, browse by topic and muscle group, and watch proper form, nutrition advice, and mindset talks. New videos added regularly.
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Full Workouts
The ONLY Arm Workout YOU Need (Grow Huge Triceps!)
Master a complete tricep-building routine featuring overhead presses, underhand extensions, the 'skier' push down, and slow controlled dips. Learn how to maximize the stretch and contraction on every rep while eliminating the shoulders and chest to truly isolate and grow your triceps. Discover why lighter weight and strict form beat piling on plates for serious arm gains.
The ONLY Back Workout YOU Need P2 (Thick, Dense Upper Back!)
Build a thicker, denser upper back with this complete part-two routine focused on rowing variations that maximize tension and control. You'll learn precise technique for Smith machine bent-over rows, mid rows, the 'motorcycle row,' assisted wide-grip pull-ups, and high rows, plus how hand positioning targets different back muscles. Practical set and rep guidance is included so you can train each movement with the right intensity.
The ONLY Leg Workout YOU Need (Build Massive Wheels!)
Master a complete, joint-friendly leg day designed to build serious size and definition. You'll be guided through the ideal exercise order—starting with adductor and hamstring work to warm up safely, then quad extensions, Smith machine front squats, and pendulum squats to fully target every angle of your legs. Learn the form cues, rep schemes, and stretch-and-contract techniques that maximize the burn and your growth.
The ONLY Chest Workout YOU Need (Make Your Chest Pop!)
Discover a streamlined chest workout built around just two movement patterns: presses and flies. You'll learn how to structure incline, mid, and decline presses alongside seated and tilted cable flies, with expert cues on tension, stretch, and contraction to truly light up your chest. Perfect for anyone wanting a focused, effective routine that makes their chest pop.
The ONLY Back Workout YOU Need (Build Wide, V‑Taper Lats!)
Master a complete lat-focused back routine designed to build width and that coveted V-taper. You'll learn how to truly connect with your lats using straight-arm pulldowns, unilateral rows, narrow-grip pulldowns, and a burnout finisher, plus the form cues that shift the work away from your arms and onto your back. Perfect for anyone who struggles to feel their back working.
The ONLY Shoulder Workout YOU Need (Round, Wide Shoulders!)
Master the art of building round, wide shoulders with a focused routine centered on lateral raises and presses. Learn how to maintain constant tension on the side delts, avoid recruiting your traps and other muscles, and develop the mind-muscle connection using machines, cables, or even resistance bands at home. Perfect for beginners and seasoned lifters who want controlled, effective shoulder training.
Quick Tips
How to eat ice cream AND Lose weight!
Discover a simple strategy for enjoying ice cream while staying on track with your weight loss goals. Learn practical portion-control techniques and smart product choices that let you satisfy your sweet tooth without derailing your progress or stressing over calories.
Fastest way to get in shape?
Discover the powerful mindset shift that delivered the fastest results in this trainer's own fitness journey. Learn how acting with urgency toward your goals can transform your focus, behavior, and daily decisions to accelerate real change.
St. Patty’s Low Cal/ High Protein Snack🍀
Celebrate St. Patrick's Day with a quick, low-calorie, high-protein snack that's as festive as it is satisfying. Learn how to combine your choice of cooked protein with egg whites and fresh spinach, then season it perfectly with salt, chili powder, and hot sauce for a flavorful treat. A simple, healthy recipe you can whip up in minutes and feel good about.
Traditional Cardio Sucks! (GET CREATIVE)
Discover why standard cardio routines hold you back and how to break free with fresh, creative approaches to conditioning. Learn how to turn boring treadmill time into engaging, effective workouts that keep you motivated and burning calories. Get inspired to rethink your cardio and make every session count.
Lost over 100lbs transformation
Discover how embracing your weight loss journey can become one of the most powerful acts of self-love. This inspiring transformation showcases the life-changing results of committing to your goals and encourages you to take that first step today.
Anabolic RootBeer Float (diet friendly)
Discover how to whip up a diet-friendly anabolic root beer float using just ice, your favorite diet soda, and a vanilla protein shake for a sweet treat that clocks in around 150 calories. Learn a quick low-calorie hack to curb cravings, plus an upgraded version using a Ninja Creami for homemade protein vanilla ice cream. A fun, creative way to satisfy your sweet tooth while staying on track.
The REAL reason to get in shape
Discover the deeper transformation that happens when you commit to getting in shape: a powerful sense of self-respect that frees you from needing outside approval. Learn how the confidence you build by setting and achieving a fitness goal carries over into every other area of your life, from your career to your relationships.
Are YOUR Genetics Stopping you from losing weight?
Discover why genetics aren't an excuse for falling short of your fitness goals. This empowering message reframes the playing field, showing you how to embrace the extra effort, outwork your circumstances, and become the person who crosses the finish line when others quit.
Why Nutrition Experts are failing you?
Discover the crucial difference between knowing nutrition advice and actually applying it in the real world. Learn why common tips like 'eat healthy fats' can backfire for those trying to lose weight, and understand how calorie density turns seemingly healthy foods like nuts into a hidden obstacle. This insight comes from real experience doing the work to get in shape.
Hungry Before Bed? Try This Low Calorie Snack TODAY!
Discover how a satisfying late-night snack can keep your cravings in check without derailing your goals. The trainer shares a go-to option at just 10 calories that fits perfectly into evening cardio sessions, proving you can stay on track and still enjoy a treat before bed.
Try This Low Calorie Snack IF you’re hungry before bed
Discover a simple, budget-friendly low-calorie snack hack to satisfy late-night cravings without derailing your goals. Learn how sugar-free Jell-O, whipped cream, and fresh fruit can deliver a filling treat for under 100 calories, saving you the guilt of reaching for a pint of ice cream.
What The Fitness Industry Doesn’t Wan’t YOU to Know..
Cut through the noise of a multi-billion dollar fitness industry built on confusion and learn why getting started is far simpler than you've been led to believe. Discover the no-nonsense fundamentals of weight loss, the only supplements worth considering, and how to train effectively using free, accessible resources. Keep it simple and get 95% of the results without the overwhelm.
The REAL TRUTH about CONSISTENCY
Discover the unfiltered truth about staying consistent on your fitness journey, straight from a trainer who lost over 100 pounds and kept it off. Learn how to harness a powerful, deeply personal 'why' and the momentum of small wins to keep moving forward even when results feel slow. This honest take cuts through the usual motivational clichés to reveal what really drives lasting change.
This type of fitness advice WON’T HELP YOU!
Discover why overhauling your entire diet as a beginner usually backfires, and learn the one simple habit that actually drives lasting weight loss. This video breaks down how starting with the smallest sustainable step, eating slightly less than you currently do, builds the awareness you need before tackling more advanced nutrition tweaks.
STOP Trying to OPTIMIZE BEFORE you've even really START
Discover why chasing perfect optimization before you've started is holding you back. Learn the power of simply getting the ball rolling first, then building knowledge over time so you can make smarter decisions at each new level of your fitness journey.
What I Eat in a Day to Get Lean… 😅
Get an honest, no-frills look at what eating to get lean actually involves day to day. This candid teaser sets the stage for a realistic full-day-of-eating breakdown, with a relatable take on the sacrifices that come with dialing in your diet.
What I Put in My Gallon Jug (Cheap Supplement Stack)
Discover a simple, budget-friendly supplement stack that fits right into a daily gallon jug of water. Learn which supplements actually matter, why creatine is the one essential you really need, and how to skip the hype around supplement timing while keeping your hydration fun and flavorful.
Why I Always Carry a Gallon Jug?
Ever wondered what fuels a personal trainer throughout the day? Discover the simple, budget-friendly hydration hack behind the gallon jug and learn why ditching pricey water bottles can help you stay consistent with your daily water intake. A practical tip you can put into action right away.
Don’t Just Lose Weight… Learn How to KEEP It Off
Discover a refreshingly simple approach to weight loss that starts with one easy habit: cutting your portions in half. By gradually building awareness of what you eat instead of jumping straight into complicated macros and meal plans, you'll develop the lasting skills needed to keep the weight off for good.
How To Start YOUR Weight Loss Journey Today!
Discover a refreshingly simple strategy to kickstart your weight loss without restrictive diets or giving up the foods you love. Learn how cutting your usual portions in half creates an effortless calorie deficit, helping you see real results fast before diving into advanced nutrition optimization. Perfect for beginners ready to make their first move toward getting in shape.
I Hate Cardio Machines (Here’s What I Do Instead)
Discover how to ditch boring cardio machines and embrace cardio that actually fits your lifestyle. Learn how activities like pickup basketball and other fun, heart-pumping pursuits can help you burn calories, shed weight, and reach your goals. The key takeaway: find what works for you and stick with it.
Stop Forcing Cardio You Hate (Find What Works for YOU!)
Discover how to choose a cardio approach that actually fits your lifestyle, preferences, and fitness goals instead of grinding through workouts you dread. Learn smart, lower-impact alternatives to constant running and how to match your cardio intensity to whether you're chasing weight loss or athletic performance, all while protecting your joints over time.
The Right Cardio for YOUR Goals (Not Just Weight Loss)
Discover how to match your cardio approach to your specific goals, whether you're aiming for better heart health, fat loss while preserving muscle, or peak athletic performance. Learn why steady-state cardio with a controlled heart rate beats max-intensity sessions for sustainable weight loss, plus practical tips for using heart rate monitors and fitting cardio into your routine.
Standing Cable Crunch P2 (Feel Your Abs, Not Your Back)
Master the standing cable crunch with a wall-peeling technique that locks your glutes in place and forces a true ab contraction. Learn how to set up against the cable stack when no wall is available, and discover why standing beats the kneeling version for keeping constant tension where it counts.
Assisted Hanging Leg Raise That Actually Hits Your Abs!
Discover a game-changing assisted hanging leg raise that finally lets you feel your abs working. Learn the exact setup and form cues to keep tension on your core instead of letting it shift to your hips, plus a pause-and-slow technique to maximize the burn. Perfect for anyone who struggles to engage their abs on standard hanging leg raises.
Standing Cable Crunch That Actually HITS Your Abs
Master the standing cable crunch with a technique that finally lets you feel your abs working on every rep. Learn how to use a wall brace and proper torso folding to lock in constant tension, so even light weight delivers a serious ab burn. Discover the common mistakes that kill ab engagement and how to fix them for better core results.
Cable Drag Curls Finisher for Bigger Biceps
Master the cable drag curl, a powerful finisher designed to maximize bicep contraction and create an intense arm burn. Learn the proper setup, form cues, and how to keep your elbows locked while dragging the weight behind you for peak results. Plus, discover how to push your limits with intensifiers like drop sets to take your arm gains to the next level.
Preacher Curls for Bigger Biceps (Stop Cheating the Weight)
Master the preacher curl to build bigger, stronger biceps without relying on momentum or cheating the weight. Learn the proper positioning, controlled tempo, and intensity techniques—like training to failure—that maximize that signature bicep burn. Walk away with a clear approach to set and rep structure for serious arm development.
BEST Cable Curl for Bigger Biceps (Do It Like THIS)
Master the cable curl with proper technique to maximize bicep growth. Learn how to set up the cable stack for a deep stretch at the bottom, position your elbows correctly, and rotate your palms to drive a stronger contraction. Get clear rep and set guidelines to train your arms to failure and get the most out of every workout.
These Dips Will HUMBLE You!
Master the art of the dip with a focus on controlled, deliberate tempo. Learn how slowing down the descent and exploding upward maximizes the stretch and burn, transforming a basic move into a serious strength builder. Proper form is the key to making every rep count.
Stop Ego Dips – Do This for TRICEPS
Master the proper technique for tricep dips and learn why slow, controlled reps deliver far better results than ego-driven heavy loads. Discover how to position your body to truly isolate the triceps while minimizing shoulder and chest involvement, plus a smart machine alternative if bodyweight dips are too challenging. This finisher will help you build stronger, more defined arms with precision.
The BEST Tricep Extension For MASSIVE ARMS
Master the 'skier' tricep push down, a powerful variation that maximizes both the stretch and contraction of your triceps for better results. Learn the proper form using a rope attachment, including how to engage your chest to keep the focus on your arms and avoid wasting reps. Add this exercise to your routine to build bigger, stronger arms.
Reverse Grip Tricep Pushdown (Insane🔥)
Master a unique underhand variation of the tricep pushdown designed to maximize muscle isolation and growth. Learn the single-arm technique, proper form cues to keep tension off the shoulders, and a pro tip using thumb pressure to fire up the triceps for that extra burn.
Seated Overhead Tricep Press (Burner Warm‑Up for BIG Arms)
Master the seated overhead tricep press, the perfect opening move for an arm-building session. Learn how to maximize the stretch on each rep, the benefits of single-arm versus dual-arm execution, and a pulse-rep technique that keeps tension on the triceps without recruiting the shoulders. Walk away knowing the ideal rep range and intensity to push your arms to failure.
Seated Cable Row Finisher for Upper Back Thickness
Master a seated cable row finisher designed to add thickness to your upper back. Learn the proper bracing technique—keeping your chest up and back stable—along with the ideal grip width, stretch-and-pull form, and a heavy drop-set approach to cap off your back day.
Wide‑Grip Pulldown for Upper Back Thickness (Do This Instead of Pull-Ups!)
Discover an effective wide-grip pulldown variation that targets the upper and mid-back for serious thickness, perfect for those who want an alternative to traditional pull-ups. Learn the proper form cues for grip, chin position, and elbow placement to maximize muscle engagement, plus smart set and rep guidance to make every rep count.
Assisted Pull‑Up: Upper Back vs Lats (You’re Doing Them Wrong)
Master the wide-grip assisted pull-up with proper form that targets your upper back and lats the right way. Learn the key technique cues, from setup and grip to leaning back, driving your elbows to your sides, and holding at the top to maximize that back-building burn. Perfect for adding to your back width day after rows.
Take the Ego Out of Pull‑Ups! (And Build a Thicker Back)
Discover why dropping the ego and using the assisted pull-up machine can transform your back training by helping you truly connect with and control each rep. Learn how different hand positions—wide grip, lat-focused, and close overhand—target distinct muscles, plus the slow, controlled tempo that builds a thicker, stronger back.
Motorcycle Row for Back Thickness (Upper Back Killer)
Master the motorcycle row, a heavier rowing variation designed to build serious upper back thickness. Learn the proper grip placement, elbow path, and chest positioning to maximize muscle engagement, plus ideal set and rep ranges for growth. A must-add movement to take your back training to the next level.
Seated Mid Row for a Thicker Upper Back
Master the seated mid row to build a thicker, denser upper back with proper form and tempo. Learn how to set up your chest support, drag your elbows through and up for maximum contraction, and select the right moderately heavy load to maximize back development across three focused sets.
How to Work Out on Christmas?
Discover a refreshingly honest take on staying balanced during the holidays. Learn why giving yourself permission to rest on Christmas matters, and how a simple walk with family can satisfy the urge to move while keeping your priorities in check.
Why ‘Fitness Hacking’ Christmas Makes You Fatter
Discover why obsessing over macros and rigid food rules during the holidays can backfire and actually lead to overeating. Learn a simpler, less stressful approach: enjoy the foods you genuinely want in moderation, lean on a bit of self-control, and get back on plan when the time is right.
Want to Stay Lean This Christmas? Do THIS!
Discover Shay's simple secret to staying lean through the holiday season without sacrificing the foods you love. Learn how mindful portion control lets you enjoy festive treats while keeping your physique on track. Stay shredded this Christmas with one easy-to-follow rule.
Smith Row for Back Thickness (You’re Doing Rows Wrong)
Discover how to master the Smith machine row to build serious back thickness and density. This quick tutorial breaks down proper form, from hand placement and elbow path to maintaining constant tension throughout the movement, so you stop making common rowing mistakes. Learn why the Smith machine minimizes variables and how to program it as part of your back day.
Eating 'Healthy' After Junk Won't Undo the Damage
Discover why trying to 'cancel out' junk food by eating something healthy afterward is a myth that can sabotage your goals. Learn the simple, calorie-focused truth about what to do after an indulgent meal so you can stay lean and make smarter choices.
Build BIG LEGS WITHOUT KNEE PAIN?
Discover a knee-friendly approach to building bigger, stronger quads using the pendulum squat, hack squat, or leg press. Learn the exact foot placement and form cues that maximize quad activation while protecting your joints, plus the set and rep scheme to finish off your leg day right.
Can’t Feel Your Quads When You Squat? Try This Setup
Master the Smith machine front squat to finally feel your quads working the way they should. Learn the precise foot positioning, knee drive, and tension cues that maximize quad engagement, plus a smart rep scheme using a heavy set followed by a high-rep drop set for serious leg gains.
Unilateral Leg Extensions: Fix Quad Imbalances
Master the leg extension to target and strengthen all four quad muscles with proper technique. Learn the value of slow, controlled reps, full contractions at the top, and how unilateral training helps correct strength imbalances between your legs while priming you for heavier squats.
Seated Hamstring Curl: Why Your Hamstrings Aren’t Growing
Master the seated hamstring curl with expert guidance on machine setup, proper seat positioning, and the signature 'ice cream scooper' technique to lock in your form. Learn how to maintain constant tension and maximize contraction so your hamstrings finally start growing alongside your quads for balanced, powerful legs.
BEST Leg Day Warm Up: Hip Adductor for Bigger Quads
Discover the perfect way to kick off your leg day with a targeted hip adductor warm-up that primes your legs for heavier squats. Learn proper technique for maximizing the stretch and contraction to build wider, fuller quads while protecting your joints from injury.
How to STOP BINGE EATING (Lost 100+ Lbs)
Discover a powerful mental reframe for overcoming binge eating from a trainer who lost over 100 pounds and kept it off. Learn how recognizing that one bite feels the same as finishing the whole bag can help you make smarter choices before you eat and stay on track toward a leaner you.
Rear Delt Fly: You’re Doing It Wrong (Fix This)
Master the rear delt fly with form cues that ensure you target the right muscle instead of your traps and upper back. Learn how to use the machine correctly, visualize the perfect range of motion with a simple 'opening a curtain' technique, and try a single-arm variation to truly isolate and feel your rear delts working.
Bent Over Cable Fly: Final Chest Pump Finisher
Master the bent-over cable fly, a powerful chest finisher designed to maximize both the stretch and peak contraction of your pecs. Learn the proper stance, palm positioning, and the chest-raising cue that fires up your muscles for an unforgettable pump. Plus, get a quick blueprint for structuring a complete chest day with the right balance of presses and fly variations.
Mid Decline Chest Press for CRAZY Stretch & Squeeze
Master the mid-decline chest press, a powerful finishing move that targets your chest with an intense stretch and squeeze. Learn the proper pressing angle and the 'hold a tray of food' technique that ensures you're contracting the chest correctly every rep. Discover how to program this as the perfect capstone exercise after incline and neutral presses for a fully fatigued, well-developed chest.
Seated Chest Fly for MAX Chest Contraction
Master the seated cable chest fly, a powerful variation that maximizes chest contraction beyond traditional presses. Learn the proper form cues, including bringing your palms together and lifting your chest to create that 'dinner table' contraction, plus rep and set recommendations to fully stretch and squeeze every fiber. Add this finishing move to your chest day for serious results.
Upper Chest Press: Heavy Working Sets (Exercise 2)
Master the upper chest press with expert guidance on proper seat positioning, bar alignment, and elbow placement to maximize tension where it counts. Learn the controlled tempo technique—slowing the descent, hitting a full stretch, and driving the bar straight up for powerful results. Discover how to structure heavy working sets with warm-ups, a top set, and drop sets to push your chest development further.
Mid Chest Press: First Exercise for a Bigger Chest
Discover how to kick off an effective chest routine with the mid chest press, used here as a strategic warm-up to prime your muscles for heavier lifts. Learn the proper range of motion, controlled tempo, and tension techniques that build a bigger, stronger chest. Master the rep and set structure that ensures you're fully activated before your next pressing movement.
Why I DO NOT Use Free Weights
Discover the philosophy behind training for muscle development rather than raw strength, and why machine-based work can create a deeper mind-muscle connection. Learn how to be intentional in the gym by focusing on contraction, stretch, and the specific muscles you want to grow, instead of just moving weight. A must-watch for anyone ready to find the approach that truly works for their body.
FINAL Lat Finisher for Back WIDTH
Discover the perfect lat finisher to cap off your back day and leave your muscles burning. This close-grip cable row variation, performed for three high-rep sets, maximizes that deep lat contraction and stretch for serious back width. Learn the exact setup, grip, and elbow-driving technique to feel every rep where it counts.
Only Feel Biceps on Lat Pulldown? DO THIS!
Discover how to fix the common mistake of feeling your biceps instead of your lats during the narrow grip pull down. Learn the precise grip, elbow positioning, and pulling cues that isolate your back and finally deliver a fully pumped, properly worked lat. A simple mental focus that guarantees you target the right muscle every rep.
Why YOU CAN’T Stay Consistent in YOUR Fitness GOALS
Discover the real reason most people fail to stick with their fitness routines, and learn why consistency matters more than following someone else's perfect plan. This quick mindset shift will help you take core principles and adapt them into an approach that actually fits your life and gets you to your goals.
The ONLY Lat Row to Finally Feel Your Lats
Discover a uniquely effective single-arm cable row designed specifically for lifters who struggle to feel their lats during traditional back exercises. Learn the precise setup, stretch, and forearm rotation technique that maximizes lat engagement and mind-muscle connection, plus the exact sets and reps to make it work for you.
Lat High Row For Back WIDTH
Master the lat high row, a powerful movement for building serious back width. Learn the proper technique for unilateral and cable variations, including the full stretch, driving your elbow into your pocket, and holding peak contraction to maximize lat engagement. Perfect for beginners learning to feel the muscle work through 15 reps per side across three sets.
Can't feel your lats? Try this 5-second setup fix today!
Discover a simple 5-second setup cue that transforms your lat training by pressing through your pinkies to maximize muscle engagement. Whether you're struggling to feel your lats fire or already connecting well, this quick fix helps you build back width and intensify every rep. Learn how to dial in your mind-muscle connection for a stronger, wider back.
The ONE Back Exercise You're Doing WRONG (and How to Fix It)
Master the straight-bar lat pulldown and finally build the mind-muscle connection that takes your back training to the next level. Learn the exact form cues to stop overusing your triceps and shoulders, so you can pull the weight through and target your lats for real width. Nail this foundational move and every other back exercise becomes easier.
Mini Wkt Series: Shoulders P4 – Secondary Angled Shoulder Press to finish your shoulder Wkt
Discover a secondary angled shoulder press to cap off your shoulder workout, with clear cues on positioning and rep ranges for two effective sets. Learn why machines, cables, and even resistance bands at home can build a stronger mind-muscle connection than free weights, making this an ideal approach for beginners and anyone wanting to truly feel the muscle work.
Mini Wkt Series: Shoulders P3 – Seated Lateral Raise for capped delts
Master the seated lateral raise to isolate your side delts and build wider, more defined shoulders. Learn how to maintain constant tension throughout the movement for an intense pump and capped-delt results.
Mini Wkt Series: Shoulders P2 - Neutral Press to build the front delt
Master the neutral shoulder press to isolate and build your front delts with proper form. Learn the ideal seat position, optimal range of motion, and why stopping before lockout keeps tension on the muscle rather than the joint for a deeper, more effective burn.
Mini Wkt Series: Shoulders P1 - Standing Lateral Raises to fire up the delts
Master the standing lateral raise to properly target and fire up your side delts for broader, more defined shoulders. Learn how to keep constant tension on the right muscle, avoid recruiting your traps, and choose the ideal weight for clean, controlled reps using a machine or cable setup. A perfect starting move to kick off any effective shoulder workout.
How to STAY LEAN .. Hope this helps
Discover a simple portion-control trick that lets you enjoy your favorite snacks without overdoing your calorie intake. Learn how a quick, movement-based eating habit can help you stay lean while still eating the foods you love.
Stay tuned for new gym videos, see ya’ll soon✌️#gym #training #fitness #fitnesstips
Get practical, beginner-friendly gym guidance you can immediately apply to your own training. Whether you're just starting out or already experienced, these tips offer foundational insights to build on, with more advanced content on the way.
Mini Series Announcement pt2 #fitness #training #gym #fitnesstips
Get an inside look at a personal trainer's unique approach to working out and training different muscle groups. This miniseries goes beyond generic how-to guides, sharing personal philosophy, hard-earned experience, and practical insights you won't find in standard fitness content. Follow along on Instagram Reels and YouTube Shorts for the full series.
New Mini Series Coming Soon.. #gym #training #fitness #fitnesstips
Get ready to walk into the gym with a clear plan this holiday season. This upcoming mini series breaks down training one muscle group at a time, giving you the fundamentals to structure your workouts whether you're brand new or already experienced. Perfect for anyone looking to get back on track after the festive eating.