Besides playing in the national touch rugby league, Hammond runs, cycles and rows to keep in shape.

Here are his lessons.

Hard times will motivate you

“When I was 17, I was admitted to the Intensive Care Unit for 10 days for playing rugby with flu. If I hadn’t stopped playing when I did I would have flatlined on the field and gone into cardiac failure, permanently damaging my heart and possibly dying from a heart attack. It was six months before I was allowed to push myself in training again. It motivated me to get my body and mind back to the level where it was. Years later, it has made me fitter than ever.”

Do a little, more often

“Moderation is key to everything I do. I don’t expect things to change overnight. I eat a lot of raw food and steer clear of high-cholesterol foods. If you stick to healthy habits in the week, you can afford weekend cheats (mine are booze and bread).”


“They work more than two muscle groups simultaneously, and I love the feeling of 80% of my body being stimulated at once – the burn is unbelievable. If you want to get toned and not lose muscle, don’t do eight-kay runs slowly, but three-kays fast. And make sure you work your core every day. I like hanging leg raises: place your arms into the loops that are suspended on the shoulder pull-up bar, put a small weight between your feet, then lift your feet towards the ceiling while keeping your legs straight.”

Food formula

“To start the day: oats, cinnamon, a touch of honey and a shot of wheatgrass – hands down, the healthiest breakfast. Next, tuna with brown rice for lunch and then protein (chicken breasts or white fish) for dinner with plenty of steamed veg. I also snack on fruit and veg (raw carrots and apples are great) throughout the day and don’t eat carbs at night. I avoid white carbs (white bread, pasta and rolls) and stick to brown ones like oats, brown wild rice and wholewheat pasta.”