3 Easy Ways...

Welcome to 3 Easy Ways, my weekly newsletter where I share simple and actionable tips to get you moving, maximise your output and improve your overall week.

Each newsletter includes a short video demonstration of a workout or mobility routine, a health hack and a discussion of the latest industry trends.

What’s in store today:

• The most efficient upper body workout

• Tips to stay hydrated

• A podcast to help your gut

1. An upper body workout you don’t want to miss 💪 

This week, we are focusing on the upper body. If you’re after an efficient workout that will build lean muscle mass, this is for you.

Plus the best part is, you don’t have to spend hours in the gym. Perfect to fit in before work, at lunch or around meetings.

There are 6 exercises, plus a core movement to finish.

Targeting different movement patterns and sticking within the traditional 8-12 rep range.

Workout:

1A) Flat DB Chest Press x 8

1B) Prone DB Row x 8

3 sets

2A) DB Military Shoulder Press x 8

2B) Wide Grip Lat Pulldown x 8

3 sets

3A) Overhead DB Tricep Extension x 10

3B) Seated DB Hammer Curl (Both) x 10

3C) Leg Raises x 10

2-3 sets

Give the video a watch for full demos!

Enjoying this newsletter? Click the link below…

2. A supplement to help you stay hydrated 💧 

75% of people are chronically dehydrated.

If you are dehydrated it is likely that this will effect your performance at work and in the gym. Being well-hydrated is crucial. It helps maintain your energy levels and enhances your overall output.

Quick hack: Drink a large glass of water when you wake up and add a sachet or two of electrolytes into your water each day and/or sensibly increase salt intake on top of your meals.

This will replenish lost salts & keep you on track.

3. Check out this podcast…

Diary of a CEO with Dr Will Bulsiewicz: 6 Foods You Must Eat To Heal Your Gut

The gut is a minefield. Will, however, manages to summarise the power of diet and lifestyle to transform your gut, downplaying genetics as a major factor.

He provides his ‘F GOALS’ framework for food groups to eat. These are super useful to apply in your day to day diet. Aside from the usual suspects, these range from fibre-rich to fermented foods and legumes.

There’s also indication through studies that microbiome diversity (health) can be lost and passed down through generations, so if you’re still not cautious for yourself - Think of your offspring.

That’s all for this week, team.

Stay strong!

If you’re interested, here are a couple of ways I can help:

1. If you have a question about health, wellness, exercise or nutrition, reply to this newsletter and I’ll try to answer it in next weeks newsletter.

2. When you’re ready to get healthier and maximise your output, I can help you get there. I offer private 1:1 Personal Training in central London as well as Hybrid and Online Coaching. Join the waitlist for 1:1 personal training here. If you’re interested in hybrid/online coaching, sign up here.

3. Want your organisation and employees to have access to a healthier lifestyle and increase productivity? We’ve got a wellness program coming that could be perfect. More on that soon…