Trainer Shannan Ponton speaks about hs training mantra, on feeling like an ant, and about "The Grind"...

"Pain is weakness leaving the body" - This is one of Shannan Ponton's mantras for training. Returning to his role as trainer to our contestants, Shannan is back to serve up the right tactics to get our contestants into shape - fit and healthy.

"I think correct motivation is everything… It's about understanding – that is the key to being a trainer. It's about understanding who the contestants are and empowering them."

And part of this empowerment is remaining focused on the overall objectives, as Shannan knows too well.

"Training can be broken down into three parts: The Beginning, the End – and in the middle is something I call "The Grind".

"The hardest part is definitely "The Grind". It's always toughest when you can't see the end – that the end is still too far away to see and it becomes really easy just to stop and give up."

"You need to be able to deal with "The Grind". You need to see it as an investment into your future – your life. This is the key to getting through those hard times."

With this knowledge and insight, Shannan is sure to get this season's contestants fighting fit, but it's not going to be easy, as he found out when he first met the contestants.

"I felt like an ant amongst giants – I really felt dwarfed."

With contestants like these, they're sure to have big personalities to match – something Shannan will have to contend with during the season – but he has a strategy to deal with strong personalities.

"It's about a mutual respect – if you respect me, I will respect you… it's always about finding that common ground and working towards that."

At the end, Shannan is a personal trainer through and through, with a genuine commitment to helping the contestants along on their journey.

"Empathy is everything as a trainer. It's an important insight for life in general… again it's that understanding that is the key."

With Shannan giving 110% this season, the contestants will have a tough time ahead, but their journey is not in vain – this is their opportunity to change the course of their life forever.

"I felt like an ant amongst giants – I really felt dwarfed."

With contestants like these, they're sure to have big personalities to match – something Shannan will have to contend with during the season – but he has a strategy to deal with strong personalities.

"It's about a mutual respect – if you respect me, I will respect you… it's always about finding that common ground and working towards that."

At the end, Shannan is a personal trainer through and through, with a genuine commitment to helping the contestants along on their journey.

"Empathy is everything as a trainer. It's an important insight for life in general… again it's that understanding that is the key."

With Shannan giving 110% this season, the contestants will have a tough time ahead, but their journey is not in vain – this is their opportunity to change the course of their life forever.