How to pick the gym for you

Are you looking to join a gym for 2019? Do you know you want to get fitter, train more, train for an event but aren’t sure how to pick a gym?

Some things to consider to help you make the best choice for you:

Location

When do you plan on going to the gym? Before or after work, on you lunch break? Pick a gym that is going to help you fit training into your schedule. Will it help if the gym is on the journey home from work, in your office building or closer to home. Once you’ve decided this you can look at the options in that area.

Facilities

What do you want to do in the gym? Without sounding patronising you will need the equipment to do those things. You don’t need anything else. Unless a Watt bike is essential to the training plan you wish to follow it doesn’t matter whether the gym has one or not. It’s easy to get swayed by gyms which have lots of fancy facilities but unless you know you will use them they don’t need to be part of the gym picking process. On the other hand if you know the reward of a sauna and steam after a training session will make you go to the gym then look for ones that provide those faclities. If you’re trying to create a calorie deficit is the gym with the café that does amazing looking cakes the best option for you?

Additional Services

Do you want to do classes rather than train on the gym floor? If that’s your plan look at the timetables and pick the gym with the timetable that suits you. Will you want a PT? If you do look at their offers and specialisms so you pick a gym which can best accommodate your needs.

Atmosphere

Visit the gyms you are considering and ask people you know who are already members what they think (if you don’t know anyone have a look at the reviews on their Facebook pages). Different gyms have different atmospheres and there is no good or bad it’s just different gyms suit different people. I train at very corporate style gyms where everything is sleek, friendly and professional but my favourite gym is a local leisure centre which can sometimes be a bit chaotic but has a diverse customer base (in ages, professions, nationalities) and a more relaxed feel to it. On the other hand I also like the gym in my office (which is a more functional , weight based space) because everyone is very much in and out, minding their own business as we all have a limited time slot to get things done- at lunch time that suits me. Pick somewhere you will feel comfortable.

Price

How much are you willing to spend? This may naturally cut down your options depending on realistic budget. Remember value is based on how much you get out of a service as opposed to whichever is the cheapest. Paying a lot for a gym that has many great services which you never use isn’t necessarily the best value though so make sure you can afford the membership before you commit but work on how much value you will get form the gym rather than the actual cost per month. You are far more likely to use something you value over something that is expensive and you feel you should use.

My Guide to Body Pump – Re-Blog!

I wrote this back in April but it’s all still relevant so if you are looking to start Body Pump have a read!

If you have ever looked into taking a class at your local gym chances are you will have seen Les Mills Body Pump on the timetable.

It is probably the most successful group exercise programme in existence. I love teaching it and still take it as a participant once a week.

Done regularly with challenging weights it will give you results.

Most people who want to lose weight / tone up do lots and lots of cardio. Cardio is good for you BUT you also need to do some resistance work to shape your body. Body Pump is great because it works the whole body in 30-60 minutes using a low to medium weight and a LOT OF REPS – all whilst moving in time with some good music. If you have never used a barbell before it is also a safe introduction into some basic lifts / moves.

However if you have never used weights before it can also feel a bit intimidating. I remember my first class and the confusion at everyone collecting lots of different sized plates and changing them quickly in between tracks and my bemusement at how everyone seemed to know what move was coming next!

So this is my ‘what you need to know’ guide to taking your first Body Pump class:

Arrive at least 10 minutes early and introduce yourself to the instructor so they can help you set up and so they know that you are new. This can help them tailor their teaching, ensuring you have a good first class.

Stick with light weights for your first couple of classes and concentrate on getting the hang of the tempos and the moves. Body Pump works because you are doing large numbers of reps, so whilst you want to use a challenging weight eventually, it’s ok to start off light – 3.75kg each side might be a good starting point for most.

The instructor will give you a guide of what to put on the bar at the start of each track (e.g. double the weight, take 1/3 off etc.). Listen carefully to this – they will normally give two options – one for regulars, one for new people but do not be afraid to stick with the same weight all the way through on your first class.

The structure of every class will always be the same:

60 minutes

Warm up
Squats
Chest
Back
Triceps
Biceps
Lunges
Shoulders
Core
Cool down

45 minutes

Warm up
Squats
Chest
Back
Lunges
Shoulders
Core
Cool down

30 minutes

Warm up
Squats
Chest
Back
Core

So when the whole class looks like they know what is coming they do for a reason-

and after a couple of classes you will too!

Talking of continuity – we get a ‘new release’ every 3 months. So at that point, every instructor will teach this new set of tracks for 4-6 weeks. That is why when you do your first class some people will look like they know what is coming – they have probably done the track lots of times before! After about 6 weeks, the instructor will probably start to ‘mix’. This means they will bring back some older tracks to keep things interesting and keep your body reacting well to the class.

As a new member, you can take advantage of something called Smart Start. This means that if you want to try a few tracks (we suggest up to the back track) and then leave you can do. Leave your stuff out and the instructor will put it away at the end of class. Then next week you can stay for a couple of extra tracks, and a few more the week after until you can do a whole class. This is optional and you can stay for the whole class if you want, but it does provide an option to try the class out and build up week by week if you are new to exercise.

With Body Pump technique is more important than weight so don’t worry too much at first about what you are lifting – instead work on getting the moves. Doing them well will bring better results than just picking up a heavier bar!

The tempo is also really important in Body Pump. You will hear the instructor ask you to move at different tempos (3/1, 2/2, bottom half pulses). These aren’t just to make it more interesting. The different tempos help to work different muscle fibres and maximise your results so try to work with the instructors pace.

You aren’t moving or jumping (well occasionally you might be jumping but rarely!) but you will sweat and you will get out of breathe. Body Pump will burn calories as well as shaping your body.

Don’t be worried if you wake up the next day and climbing the stairs or tying your hair back hurts! This is your body reacting to new training and will pass in a few days. After a few classes your body will take less time to recover!

If you have done weights in the gym before you may be confused by a couple of the moves we do in Body Pump! Be aware that some moves (Deadlifts for instance) are modified for the studio environment. This is for safety reasons as a) we move at a fast tempo and b) the instructor needs to make sure a large group of people are all moving safely.

I hope that the above tips have made the idea of trying a class less daunting! If you do decide to give the class a go, I would love to hear your thoughts!

Twenty Things All Les Mills Instructors Will Know – Updated and 100% new content (take that 80% new content Advanced Training)

The words Recommended and Required mean different things.
Les Mills have Live Chat- when did that happen!?
You won’t need to do 2 touchpoints a year if you fall out of a tree and break your leg whilst rescuing your cat in December.
Yes, that appears to be the only example of special circumstances anyone of Facebook can imagine.
Other than that you do.
Except maybe you don’t.
It’s complicated.
But Tribal Gatherings do still count as a Touchpoint for all your programmes.
Yes even if you don’t do that programme on the day.
Maybe check on Facebook though just in case?
Talking of Tribal Gatherings – Combat and Step will apparently always clash.
Body Balance will always be on at the crack of dawn.
This is just the law now. Like wearing Reebok is #thankyoureebok
Future instructors will one day know of Aim 1 and Aim 2 in the same way I know of actual physical copies of releases – a mythical thing people more experienced that me reminisce about! I mean imagine waiting for the postman to deliver your DVDs!
We will now do Advanced Training.
Advanced Training is quite pricey though so Black Friday probably definitely needs to happen!
Advanced, Elite – does anyone now know how the hierarchy works?
Nobody knows how Tribe Coaches will be made now – can we cope with this much change in one go?
But the portal seems able to cope with quarterly bookings this time round – what will we talk about on Facebook?
Ahhh Virtual- we will talk about Virtual.

*Note this is intended as a tounge in cheek look at recent developments in the world of the Tribe and not intended to be taken too seriously!

How to Travel and Train

Travelling can throw you off your training routine, whether it be for a holiday abroad or at home or a short break or work trip.

However, there are a variety of ways you can keep active whilst travelling:

Hotel Gyms

Many hotels now have gyms – albeit the quality of equipment can vary from a full gym worth of equipment to a couple of pieces of cardio equipment and a single dumbbell. If you are staying in a hotel with a gym then taking your gym kit and an open mind can be one option. You may be able to get an idea of what equipment the facility has from their website beforehand so you can plan a workout ahead of time, but if not you can probably work with what is there to keep moving- even if it means departing from your normal routine.

Running

Free and something, you can do anywhere. Often if I’m staying overnight, in a hotel I’ll just take my running gear and go for a 15-20 min run in the morning. No checking gym opening hours required so you can fit it to whatever your schedule is. The added bonus is running somewhere different to usual can be interesting – a run around the city’s sights or along the beach is often more inspiring than running round your local park (or for me down the local cycle paths) and the fresh air first thing can set you up for he day.

Yoga

Something which you can do in even the smallest of hotel rooms without worrying about people complaining about you jumping up and down and making noise! If you already practice yoga you can probably run through your own sequences of moves but if you need inspiration, You Tube has lots of free guided yoga sessions which you could follow.

Virtual Services

There are lots of workouts you can do from home now- think Les Mills On Demand and Beach Body. Some of these require equipment but plenty do not. If you travel a lot it could be worth a subscription so you can workout in your hotel room when you are away. If you don’t travel that often many services offer week long trials for free which you could utilise whilst on holiday.

Local Gyms

A great option to consider – especially if you are travelling in the UK. Check if your current gym membership allows you access to any gyms in their chain, as you may be able to access without additional charges. If not gyms such as The Gym Group and Pure Gym tend to do day and week pass options / trials for less than a tenner. The benefit here is you can pretty much guarantee the gym will have all the equipment you need to stick to your normal workout routine without having to make changes. You may even be able to get to a few classes if that floats your boat. I did this when I went to my mums last Christmas – visiting the local Nuffield (I have a Nuffield membership) on Christmas Eve and then getting a day pass for The Gym on Boxing Day. Managed to get my workouts in for an extra £7 without having to make any adjustments to what I wanted to do.

Body Weight Workouts

You can put together an entire cardio and / or resistance workout using body weight only (think push ups, burpees, lunges, squats, jumping, plank work). This can be done indoors or outdoors to suit you. I’m quite keen on short bursts of running (say 500m) with sets of jump lunges, squat jumps, burpees and press ups performed after every run- gives you a quick all over workout and lets you take in some fresh air. If space is tight you could focus on core stability moves and work the trunk of the body, taking out impact work.

Tabata

My favourite HIIT tool- 20 seconds on, 10 seconds rest x 8. You can do any moves you want. 7 rounds gives you about a thirty minute workout which will elevate the heart rate. The ability to do any moves means you can do it anywhere with any equipment you have or just your body. Type tabata timer into the app store and you will find lots of timers you can use.

Tennis / Golf

If you are on holiday abroad there will often be tennis courts or similar at your hotel. Getting involved in some sports whilst you are away is a great way of getting exercise in – beach volleyball, tennis, golf- without really thinking about exercising.

Sight Seeing

Walking might seem less intense than your normal training sessions. But if you are on holiday and planning on visiting lots of sites remember that the walking you do will count towards keeping moving, so perhaps you want to leave the gym kit at home and just get in lots of steps whilst away.

Rest

If you travel all the time finding a system for training whilst away is a good idea. However, if you are only away for a week or two on holiday there is no harm in deciding to just take a break from training completely. This could be the perfect time to let the body rest so you are eager to go again upon your return.

I would love to hear other people’s ideas and methods of staying active whilst on the move.

A Key Skill We Could All Do With Brushing Up On

Integrity – the quality of being honest and having strong moral principles.

Fitness instructors (be that Gym instructors, PTs or Group Exercise instructors) are encouraged to demonstrate integrity towards our clients.

If you do not show a genuine care towards your client(s) and provide clear, honest advice – from goal setting through to working towards those goals you will lose those clients.

Sometimes this will mean saying things they do not want to hear- you will not get a six pack in 2 weeks just from doing some sit ups, lifting weights will not turn you into Arnie. To do otherwise and suggest that you can help someone achieve unrealistic goals in unrealistic timeframes would show a lack of integrity. But you also need to phrase this in a way that the client will understand and mean they still want to be your client (as opposed to a way that makes them think ‘well they can’t help me I’ll go and find someone who can’).

Equally – hearing what we think the client is saying rather than what they are actually saying, because we are caught up in our own misconceptions or too busy trying to defend our own beliefs, will in turn cause distrust between customer and service provider.

Therefore, demonstrating integrity – a key skill for fitness professional – essentially comes down to communicating effectively.

To be an effective fitness professional you need to be an effective communicator.

Or the flip side – A brilliant product can be undermined by poor communication.

Because if you mis-communicate your message people can lose faith in what you say – then even when your message is brilliant people will still question and doubt you – put simply the trust has gone.

As fitness professionals there are many skills we need to develop and always areas where we can expand and improve our knowledge – CPD is a wonderful thing. I do think our skills need to go beyond pure fitness knowledge and we need to work on our communication and listening skills just as much as our squat technique in order to be successful.

I believe at school they called them transferable skills.

No matter where you work, in what industry, and even in our personal lives developing these skills can be massively useful in not creating unnecessary conflict – which is always a good thing.

Twenty MORE things that you will know if you are a Les Mills Instructor…

At some point you will have mimed out choreography in a bar. And your non Les Mills friends thought it was H.I.L.A.R.I.O.U.S. … Honest…
This is where fellow instructor friends come into their own – because they will think it’s hilarious – and join in.
Turning up to events in the same outfit as others is less of a fashion faux pas in Les Mills land compared to the rest of the world – in fact it’s expected.
You will always find us in Nandos pre or post events.
The shame of turning up at Quarterlies in Nike.
You can practice an entire release of Pump choreography with your little finger.
If you want to build the biggest back catalogue possible you should probably buy the oldest release on the portal first. But don’t take my word for it – if you ask Facebook at least twenty people will confirm this – the rest will tell you that release 12 was amazing despite the fact you can only buy as far back as release 72 on the portal thus rendering their advice pointless.
Song lyrics are more controversial than you would think.
The number for the office is 020 7264 0200
Training biceps makes a lot of people suddenly need a wee (weirdly if you’re doing a 45-minute class clean and presses have the same effect).
Body Balance is NOT a nice little stretching class. It hurts your legs… and abs… The people who tell you to go for a nice stretch are sadistic and probably the type of people who can do a headstand in yoga.
A sprawl is a sneaky way of making people do burpees.
You must be able to whoop and clap in tandem in order to pass Body Attack.
You have to be slightly sadistic to actually enjoy GRIT.
Body Combat instructors would be great to have around in the event of a fight as long as that fight was carried out to a eight-count beat with modified martial arts moves.
You probably don’t want to be back late from lunch on a module unless you like push-ups or burpees.
Can someone cover my Body Step class. TIA? I’m not going to say when or where the class is because that would be too easy…
If you’re me you possibly though TIA was some kind of weird greeting like Kia Ora – took me about 6 months to realise….
Same with FOMO…
Touching noses with strangers is a thing.

Core Stability Classes

Core Stability Classes.

There are lot’s of benefits to having a strong core.

For instance it allows you to carry out every day tasks with more ease (picking things up, carrying things etc.), reduces risk of injury, makes you stronger, means you can lift more.

I teach one class per week.

A lot of people come thinking ‘Abs class’.

In some gyms they may actually be listed as Abs classes to be fair.

But mine is listed as Core Stability.

So I do some targeted work to the abs (crunches and their variations, back extensions etc.).

But 80% plus of my 30 minute class focuses on bigger moves that target the whole trunk of the body however (shoulders, back, glutes, hamstrings and quads as well as the mid section).

So we do a lot of plank work, squats, lunges, use resistance bands to work through the shoulders. I’m also quite fond of burpees (teaching them, less so doing them).

Sometimes I do circuits where we may deadlift, use medicine balls (ball slams, wall balls), use Kettlebells (Swings, Turkish Get Ups) etc.

Essentially though whilst I do teach Core Stability as a class in it’s own right I believe that you can (and probably already do) work on core strength within your current training regime.

Deadlifts, overhead squats, lunges, push ups amongst others will all work on increasing core strength.

Classes such as Les Mills Body Combat will work your mid section almost without you realising.

So go to a ‘Core’ class if you enjoy them (most centres have their own versions and there are brands such as Les Mill CX Worx) – they definitely have their place – and most classes now are more functional and less about doing moves which work only a few targeted muscles. However, the core is the trunk of your body and you can strengthen it effectively through many types of training and without doing 30 minutes of pure isolated crunches.

One thing to note. The thing I get asked most often after my core classes. How can I get a 6 pack? Now I don’t have a 6 pack so I can’t really claim to be any form of expert here.

The answer almost definitely lies in your diet though. No amount of 30 minute ab classes alone are going to create one (sorry).

But you can get stronger, fitter and feel great by adding some functional core training into your life (it’s just I think if you already go to the gym you probably already do some without even thinking about it!).

Top Tips-

If you are new to classes and want to try a Core Class:

Like all classes don’t worry about being new- say hi to the instructor and they will watch out for you.
Still take water- they can be tough still
Wear normal gym clothes and take trainers- some parts may be fine to do in bare feet but as I’ve indicated above not all sections of a core class will be lying down!
In this class there will always be options – I give more options in Core class than any other. Really really really don’t be afraid to take the options. Here we want to focus on technique so it’s betetr doing what you can well than trying to do a ‘harder option’ and losing form.
Control is also key – soemtimes instructors will use the beat (it’s Exercise to Music after all) but if you need to slow it down to do the reps properly do it.

Twenty things that you will know if you are a Les Mills Instructor

You can make reference to Dan, Rachel, Glen, Lisa and Diana to any fellow instructor confident they will know exactly who you are talking about- we have no need for surnames here.
Except for Kylie Gates- for some reason, you will always full name Kylie Gates.
You’d probably quite like to go to New Zealand one day.
You are in at least 500 Facebook groups.
Once joining these groups it is a rule that you are required to use them as a substitute for Google – Does anyone know the number for the office?
You have at least one friend on Facebook you know only through the LM Facebook page.
You probably like spamming Facebook posts with pictures of cats… is it a rule that all LM instructors like cats?
You see the Michael Jackson eating popcorn meme at least once a week.
You can actually hold a debate about the use of dumbbells for at least an hour, even though you don’t really care because essentially a 5kg dumbbell weighs the same as a 5kg plate and is just easier to hold than most plates.
Reading the comments section is often more entertaining than Eastenders.
People who put an F in the comment section haven’t yet realised that you can follow a post by turning on notifications.
You are keeping an eye out for a No Time For Average vest on the Vintage Emporium page.
You probably have an opinion on the best trainers to wear for Body Attack.
You own all the Reebok. Even though you never bought Reebok before you trained.
Body Jammers have to sign a secret agreement that they will wear a checked shirt around their waist on Initial Module Training.
All Combaters secretly wish they’d bring gloves back because gloves make you feel badass.
You will have an opinion on the App.
And the notes.
You will either download the little recommended launch schedule at the start of the year or you will ask for it on Facebook every quarter – even though it’s saved in the File Section.
If you go on Aim 2 and get the chance to pick your preference for which track you teach on Day 1 Sh’bamers, Jammers and Balancers will happily say they aren’t bothered – Pumpers will scratch the eyes out of their fellow Pumpers to teach their preferred track.

Things I’ve learnt over the last 18 months

You aren’t perfect.

I think I’m like most people in that when I start something new I want to be 100% perfect or I feel like I’ve failed and need to start again. But it’s impossible to never have slip ups on a long term plan. Getting out of the cycle of deciding a whole week was a write off become of a bad day or bad meal was one of the biggest factors to starting to see results.

Day 30 (or 60 or 100 or 200) is harder than day 1.

People always talk about Day 1- and in some ways Day 1 is tough, it’s the starting something new, the first step in making changes. But by the same token, Day 1 is exciting – it’s the start of something new, when you feel all positive and hopeful. Sticking to something once the novelty wear off or once results start to slow is the real challenge.

Consistency and steady progress is boring.

Everyone loves a Facebook status or Instagram post where they can show their before and after pictures demonstrating dramatic results. Realistically though long lasting changes take time and progress isn’t always immediately apparent.

The loudest people in the gym often don’t have a clue.

When I started venturing into the free weight section alone I used to feel so inferior. All these people claiming space and equipment and confidently broadcasting their strengths and opinions on how things should be done. I tend to assume that if someone is loud and forward with their opinion they must know their shit- and yeah, some do. Get comfortable in the environment and take time to look and you will see however that many do not! Go in, do your own thing with confidence and don’t worry about what anyone else is doing in terms of training or weights.

You need to eat more.

I used to try and keep my calorie intake low – the bigger the calorie deficit the better. Really, this makes you tired, makes training harder and will eventually stop you getting results. Stick to a sensible calorie deficit and results will come and will be easier to maintain.

There is no such thing as an ideal diet.

And by ideal I mean those diets you see advertised in magazines- ‘Eat all the cake and still lose weight’ ‘Drink all the Gin and still lose weight’. We would all like that magic diet which would allow us to eat as much of our favourite foods as often as we like and still loose 10lbs per week. Essentially, though, if you look at them, all these diets still involve some form of restriction – eat low calorie meals through the day and allow yourself cake everyday in moderation (i.e. a small slice). You therefore have to accept that you can eat what you want within reason but if you also want to stay within a calorie allowance and hit your Macros you will need to balance that out with sensible options for other meals. I have 4 pretty strict days to allow me the freedom to have 3 pretty relaxed days and stay within my goals. That means for 4 days a week I sometimes have to say no to things I want in return for that relaxed weekend.

Some days will be shit.

Not all training sessions will be fun, not all will bring PBs, sometimes you will feel like you have made no progress. If every session was a great session they would just be your normal sessions. Accept that even a tough session will bring benefits to you and don’t sweat it.

Rest is important

When you start it feels like you will get more results if you keep on going and do as much as you can. Rest allows your body to recover and prevents overtraining though and in the long term will improve your results.

You can’t do everything.

It’s tempting to try and master as many things as possible. Realistically though unless you are naturally talented at something the chances are you will need to devote time to things to master them. Therefore trying to win a Strongman competition whilst also training for a marathon is probably not going to work. Pick your thing and focus on that. I wanted to run a second marathon but with teaching classes around my full time job I had to accept that finding time to fit the training in would not be possible and as I didn’t want to take a break from teaching I put that aim on the backburner.

Weight is a bad indicator of progress.

Muscle weighs more than fat, your body is full of water blah blah blah. At first you may be able to monitor your weight- eventually you will need to go off clothes size or pictures if you don’t want to feel completely demotivated.

How to Guess the Season by your Group Exercise Class

I have two jobs so quite often do not see much day light / weather as I go from gym to office to gym day by day. If like me you lose track of the seasons worry not – your classes can provide handy hints as to where you are in the year, rendering the need for a calendar unnecessary.

January – Every class will be fully booked with a waiting list of one million. You will spend 50% of the class taking the register and persuading people to share the kit around fairly. You will not recognise half the room and everyone will be wearing brand new kit bought half price in the sales. The air con will break but it won’t bother anyone too much because it feels like it might snow,

February – Class numbers start to settle and will be busy apart from one particular day when you will see a dramatic drop in numbers as lots of people go out for hideously overpriced set menu meals instead of coming to the gym. The day after this happens make sure you pop to Tesco as there will be lots of half priced heart shaped chocolate available for purchase.

March – There will probably be about two inches of snow and your classes will be cancelled as the country grinds to a halt.

April – It starts to get lighter outside so numbers creep up a little, especially around Easter when everyone wants to burn off the 400 easter eggs and 500 units of alcohol they consumed over a 4 day period.

May – The start of the summer months. You will know when it’s sunny because class numbers will drop dramatically and the air con will break. If your gym is near a university people will start heading home for the summer.

June – The number of attendees will continue to indicate the quality of the British weather without you ever needing to step outside.

July – Is the air con working? Yes = It’s probably chilly today. No = We are definitely in the middle of a heat wave.

August – You will still know whether it is raining or sunny outside by how busy your classes are.

September – The summer is over and familiar faces will start to return after months of spending evenings having BBQs and other outdoor activities. If you are near a university a flurry of fresh faced people will start to arrive – and you will swear they look even younger than last years intake of students (they are not – you are just getting older) . Every class will be full with a waiting list of one million. You will spend 50% of the class taking the register and persuading people to share the kit around fairly. You may be a bit confused at this point that January has come around so quickly then will notice that the air con is broken and it’s far to warm to be January.

October –It’s getting dark now and some people will start to hibernate. Numbers will start to settle. It’s getting colder so the air con will definietly definietly work.

November – Numbers will continue to remain stable.If you have windows in your studio there will be no natural light – at any point of the day.

December – The ‘Sod it, it’s Christmas’ phenonomen means class sizes will start to half the day you open the first door on your advent calender. Everyone who does attend classes will mutter things about needing to burn off all the mince pies as they enter and leave the studio. You will start to see novelty gym kit as the big day gets closer.

World Cup – During the group stages you will know when England are playing because there will be a 50% reduction in attendance. If England progress the number of people in attendance during any England game will drop dramatically until finally when the semi finals come around you can be relatively confident you will be spending an hour in a studio alone. We will not even tempt fate by mentioning the possibility of England reaching the final!