Hello, you're listening to me Liz Earl with another episode of Wellness with Liz Earl.

And if you tuned in last time time you will have heard me talking to

Michael Gary who is an award-winning personal trainer with over 25 years of

experience, brilliant experience I might add, of getting all of of us of all ages and stages in life feeling

fitter not fatter. As I said before he has been described as a fitness genius and quote the best personal trainer in London if

not the world by the Sunday Times and I have known Michael personally for many years

and I do genuinely think that his training and knowledge and

initiative is one of the reasons why I look better now I think in my 50s than I did in my 30s. So this is the second part or the three-part

guide to getting fitter. Michael you are very welcome back into my studios.

Thank you very much Liz for having me. Well last time we talked about really how to get motivated to make that initial step and it is literally that step isn't it? It's that stepping out is that first part of the journey isn't it?

Yeah, the first thing you need to do is make sure that you warm up.

Okay. That's probably number one.

So do a thorough warm up.

First you don't want to walk out, start running or walking

really fine and all of a sudden you get injured. So make sure you do a proper warm-up. So start with your

warm-up, make it last between 5 to 10 minutes.

What's the things are we going to be warming up?

Arms, legs, just basically raising the temperature of your body,

getting used to exercise.

Okay, used to moving. Getting used to moving, yeah. It would be beneficial at this

particular stage to learn some stretches as well. So stretching the quadriceps to hamstrings.

Okay, so these are things. There's an expensive the hamstrings. Okay, so these things...

...