Ok, the one thing I have learnt over the last 5 months is to go low and slow. I don't want anyone to go out and run 10km straight away. We need to build a base and then build upon this.

First step is actually your diet...some of you may have some crappy New Years resolutions and I presume they have already been dismissed. What I recommend is to firstly cut out beer. Yes from an Aussie. Drink wine, spirits with soda water (not coke) etc. Next stop eating the crap that is high in carbs, sugar and artificial everything. Even lab rats don't touch that shit. You can't exercise if you are fat and what you burn in exercise you will put back on with shit food. Meat and three veg, with fish twice a week and no beer you will find you will actually start to loose weight without doing any exercise.

Next step is to start doing some gentle exercises to shock the body - but low impact - because you are all fat... So get on a bike and ride for 30mins, but make sure there are hills, you need to get your heart rate up, so push hard up a hill and then recover going down - Or do sprints up a hill and then cool down (try to do 10 hills in a session) or if you go to a gym and get on a stair master for 30minsmins. This will loosen you up.

For the old farts in the team - GET TO PILATES OR YOGA twice a week. Go and stare at some young girls in highly enticing postures and in the process you will start to stretch out and get some maneuverability into your tired old joints - plus get your core stronger to handle the rigors of the season. Basically Shane Watson only uses yoga to keep fit. Michael Clark also but his hamstrings are stuffed.

For the young guys, start a three times a week fitness program: that is a 30mins to 45mins three times a week. So bike, or sprints up a hill or stair master. If you are not packing some extra tyres around the waist then go for a run. 5km is enough to begin with and build up to 10km. But during this high aerobic session: do 12 push ups and 20 sits ups x 3 reps. Then hold a plank for 30secs x 3 reps. Then do the 10km run that Nick sent you, but make a PB out of it, try to do in 45mins. Again build up your base and attack this run. I will be.

That is enough for Feb and March - as I said, key is diet to begin, you lose it, you don't need to lift it when I make you do other exercises.

Also, you will not loose weight overnight, it will take 3-4 weeks until your body is shocked into action and starts to burn the puppy fat.

NO BEER.. That stuff is pure fat or at least cut down the number of pints..