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:

• A full body strength workout you’ll love.

• Top tips on how to reduce your stress levels.

• A Netflix series that will make you question your nutrition.

1. A full body strength workout you’ll want to do on repeat ♻️

Last week we targeted the lower body. The week before that it was upper body. Now, we have a full-body strength and mobility workout for you.

This workout has 4 supersets in it and targets the whole body to maximise developing strength and lean muscle mass. You’ll also find some efficient mobility exercises integrated within it to open up the body fully.

This is a session you can keep coming back to. Especially if you’re busy during the week and spend most of your time working from a desk.

Try it out…

Workout: 

1.

A) Barbell back squat 4 x 5
B) Scapular wall slides 4 x 6-8

2. 

A) Neutral grip pull up 4 x 5
B) Banded dead bug 4 x 8 

3.  

A) Seated shoulder press machine 3 × 8 
B) DB Romanian dead lift 3 x 8

4.  

A) Barbell curls 3 x 8 
B) Side plank 2-3 x failure 

Watch the video for the full demonstration!

Enjoying this newsletter? Click the link below…

2. Stress could be stopping you from losing fat. Here are some useful tips to combat this.

In last week’s newsletter, I shared a fascinating podcast with neuroscientist and author Dr. Tara Swart. Listen to the podcast here.

Tara talks all about the complex interplay between our brains and bodies and the impact stress has on weight gain.

When we are stressed, a hormone called cortisol is released around the body for protection and high levels can encourage the body to store fat, particularly around your stomach.

So, if you’re exercising consistently and eating well but still not losing weight, it might be because of your stress levels.

Now, of course none of us want to be stressed.
And, asking someone to be less stressed is never going to help.
It’s definitely easier said than done.

But, I have a few tips and tricks that help me when I’m feeling overwhelmed and as a business owner that can happen frequently.

Here we go…

🙏 Say out loud 5-10 things you’re grateful for when you wake up
📱 Put your phone away 60 minutes before going to bed
🚶🏽 Go for a walk during the day or after work to clear your head
💤 Leave all your electronics in a different room at night
🧘‍♀️ Stretch for 15-30 minutes before going to sleep
✍️ Schedule in ‘me’ time over the day - give yourself at least 15 minutes

I know first hand how difficult it can be to step away from your laptop or put down your phone to have ‘me’ time. But it’s crucial.

Even taking 30 minutes out of your working day to get outside, get your steps in and take a breather will make you feel so much better. We all need breaks to perform at the best of our ability. So, I guarantee if you commit to it — it will improve your output at work too.

Try implementing a couple of the tactics into your daily routine and watch your stress levels reduce, your overall mood improve along with your output.

3. This is show is a must watch…

You Are What You Eat: A Twin Experiment — watch it on Netflix.

Don’t worry, this series won’t take up too much of your time. I’m not suggesting you watch Game of Thrones.

You Are What You Eat only has one series with 4 episodes all about 45-60 minutes long. In the series, identical twins change their diets and lifestyles for 8 weeks in a unique scientific experiment. The experiment is designed to explore how certain foods impact the body.

No spoiler alerts but the results are fascinating.

In next week’s newsletter, I’ll be discussing nutrition and I’ll be giving an honest review on weight loss drugs.

If you aren’t a subscriber, join us now so you don’t miss it.

That’s all for this week.

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…