1. Introduction to Fitness Over Fifty

I’ve put an introduction to Fitness Over Fifty and my own fitness progress over the past few years in this short introduction video.

This gives a good background as to my pre-fitness days, how I got to where I am now with the help of my coach Rob Riches, and what I’m seeking to achieve in both myself and others – and how I can help.

 2. Contest videos

Shirt seems to have fallen offWith a great deal of nerves, and not at all sure I was doing something sensible, I entered my first ever contest in April 2012.  It was the British Championships  organised by Miami Pro.  I entered both Fitness Model and Muscle Model classes in the over 50’s age group (of course!).

This was my first ever contest, find out how I got on by viewing the contest video.

Since that first one, I’ve now been in 10 contests, the most recent being in September 2017 in Muscle Beach, California.  See the highlights of that one here.

3. TV Documentary

Snapshot - 101A TV documentary about my fitness journey, both my own progress and now how I’m working with clients, was made for the Community Channel.  It has been shown on satellite and cable globally and on BBC i-player.

Called ‘Fat to Fit at Fifty’, it features contributions from people who have been instrumental in my fitness progress – including my coach Rob Riches, my personal trainer Russell Lee, photographer Simon Howard, magazine editors John Shepherd and Andreas Michael, my training partner Alex Hughes, some of my clients – oh yes, and Jenny, my wife!  And you can also see how I got in the Miami Pro World Fitness Model Championships.

It’s now on YouTube, in four parts, totalling 46 minutes. See it by clicking part one, part two, part three and part four.

 4. Exercise Videos

Snapshot - 201I have recorded exercise videos to illustrate many of the exercises that I do in my workout programme and that I suggest for others.

These are all taken from my  ABC7 Workout System, and show some of my favourite exercises for each bodypart.  Here are some of my favourites: There are many more – look at the individual bodypart workouts on the Workouts tabs above, and also the Six of the Best workouts.


Barbell Upright Row Close-grip Pull-up Dumbbell Rotating Shrug Lat Pulldown Low Cable Row Machine Lumbar Extension


Decline Barbell Press Flat Bench Barbell Press Flat Bench Dumbbell Fly Single Arm Cable Press Smith Machine Incline Press Standing High Cable Fly


Front Cable Raise Lateral Dumbbell Raise Lying Dumbbell Lateral Rotation Rear Delt Fly Machine Reverse Cable Crossover Standing Barbell Press


Bicep Curl Machine Concentration Curl Cross-body Hammer Curl High-pulley Cable Short-bar Cable Curl Standing Barbell Curl


Barbell Lying Extension Cable Crossdown Dumbbell Overhead Extension Road Drills Rope Pushdown Tricep Dip Machine

Upper Abs

Decline Bench Sit-up Dumbbell-assisted Sit-up Floor Crunch High Cable Pull-down Legs-supported Forward Crunch Seated Ab Machine

Lower Abs

Behind Legs Swiss Ball Lift Bench Knees Up Forward Legs Swiss Roll Frogs Legs Incline Legs Raise Supported Straight Leg Lift


Bicycle Crunch Decline Twisting Crunch Dumbbell Side Bends Horizontal Cable Rotation Rotating Knee Lift Swiss Ball Rotating Crunch


Back Squat Fixed-seat Leg Press Leg Extension Machine Lunges Smith Machine Squat Variable-seat Leg Press


Barbell Stiff-Leg Deadlift Leg Press Machine Lying Hamstring Curl Seated Hamstring Curl Single-leg Bench Hips Raise Swiss Ball Hips Raise


Calf on Leg Extension Machine Calf on Leg Press Machine Seated Calf Machine Seated Dumbbell Calf Raise Standing Calf Raise Machine Toe Taps and Heel Raises