Welcome to my new workout channel.

💥 30 minute workout suitable for ages 18 - 80 💥

Perfect way to improve posture, strengthen your core, burn calories, build muscle, tone up & feel good.

Before starting ensure you have a bottle of water close to you.


 This video targets all your muscles and includes: 💥 WARM UP CARDIO 💥 STRETCHING 💥 CORE STRENGTHENING 💥 SIT UPS 💥 PRESS UPS 💥 KICKBOXING / SQUATS 💥 WARM DOWN

The 30 minute workout is tried & tested through years of training and learning. Do subscribe to my PecsFactor Youtube channel.

Remember - Seek medical advice before embarking on any high intensity fitness programme.


Have you got the Pecs Factor?

Welcome to Pecs Factor!
Fitness for Winners!

Here you will find fitness routines and diets to help you in your quest for great Health and Wellness.
You won't find excuses for watching television, looking at Facebook, I'm too tired, I don't have time or I'll start tomorrow!! Only YOU can change the way you look and feel! Feel the buzz when your family and friends tell you, wow, you look amazing! 
Do it NOW and reap the rewards! 

Join our 4 week challenge and change your body!! YOU decide what day you start but YOU must do it for 4 weeks with 1 rest day per week.

Start Now!

3 amazing fatty foods that are good for you!

1. Dark Chocolate
One or two small squares of dark chocolate (over 75%) can satisfy
sweet cravings and will not send your blood sugar levels through
the roof.
Dark chocolate is plentiful in anti-oxidants and has been shown
to lower blood pressure along with many other health benefits.

2. Coconut Milk, & Oil
Coconut flour and oil (and milk) contain lauric acid which is a
powerful nutrient for your immune system. It contains a healthy
fat which your body can easily use for energy.
Coconut oil is also good for cooking with at high temperatures,
unlike many other oils.

3. Real Butter
Real 100% butter is not only smooth and delicious, but is
full of healthy nutrients and does not need to be excluded from
your diet.
Grass fed butter has been shown to have anti-cancer properties,
helps fight inflammation, balances hormones and helps satisfy your
 By the way,margarines are not butter!

There we have it. Three foods that are considered to be 'fatty' but
are healthy for us.

30 Day Challenge..Join me!
The challenge costs no gym expense or membership and no fancy equipment.
My challenge uses 3 kitchen chairs only. I do my challenge on a stone floor or on my decking so a small mat is also usefull..That's it!

To prepare for your excecise routine place 2 of the chairs side by side approx your shoulder-width apart. Place the 3rd chair back  at a distance for your feet to rest on comfortable when you take up the press-up position.
Here is my monthly challenge:
  • 5 minute warm up and stretching.
  • 25 x Press-Ups. Push the press-up to as low as you can go and feel the pressure in your chest, biceps and shoulders.
  • 25 x Arm presses/dips - sit between your 2 chairs and using your arms, dip/lower yourself down and up ensuring your arms come back to the straight/locked position. As you start your repititions you may be able to dip lower and really excercise your chest and triceps (back of your arms).
  • 25 x Sit up's (lay on your back with your knees slightly bent. Do the sit up by touching your knees with your wrists.
This has to be done 3 times with a 30 second break between each cycle.
The challenge has to be carried out every evening with 1 day off (my day of are Sundays).
The challenge takes approx 20 minutes.

If you complete the 30 day challenge try doing another 30 day challenge as above but a 4 cycle as opposed to 3!!
If you would like hints or tips or just feel you need a bit of encouragement please feel free to leave a message and I will get back to you.


There's only one person can change the way
you look and feel....YOU!