How to turn going to the gym into a lasting habit.

Hey team,

We’ve finally made it through January. For everyone who managed to stick to their New Year goals — well done.

For those of you that didn’t…

Don’t worry, the year has just begun. There are still 11 months left. If getting into the gym is on your to-do list then this newsletter is for you because I share my top tips for sticking with a routine and setting yourself up for success.

This is 3 Easy Ways, my monthly 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, a health hack and a discussion of the latest industry trends.

What’s in store today:

• My top advice for those new to the the gym

• How consistency and accountability can change everything

• A very honest conversation with one of Britains top athletes

1. If you’re new to the gym, here’s what to do…

If I was starting again, and I was new to the gym — this is exactly what I’d do.

Especially if I had a full-time, high-pressure job and limited time.

1. Train 3+ times a week
Realistic plans beat burnout. Committing to too much can leave you deflated, if you don’t hit those goals.

2. Follow a proven plan or get a trainer
Systems eliminate decision fatigue. Don’t waste time wondering what to do in the gym, know exactly what you’re doing before you get there.

3. Set measurable, ambitious yet achievable targets
Be realistic with your goals and you’ll start feeling more confident more quickly.

4. Start strong but prioritise longevity
Sustainable progress leads to peak performance. Go in too hard and you risk losing motivation.

5. Celebrate milestones to build momentum
Wins fuel confidence and consistency. Celebrate the milestones no matter how small they are.

6. Track progress relentlessly
Don’t just track the number on the scales. Take before and after photos and consistently update your measurements.

Most fail because they aim too high but plan poorly.

If you want to win, build habits that set you apart.

Enjoying this newsletter? Click the link below…

2. My client lost 10.5KG in 3 months 💪 

“When you start seeing results, you’ll keep coming back…”

That’s what my client, a Senior VP at a large US bank said to me recently.

This client reached out after he noticed his fitness declining. He had been moved into a new role which meant more responsibility, more pressure and longer hours.

Naturally, his health and fitness was the first thing to suffer.

Working such long hours in an office meant that he had poor mobility and led a pretty sedentary life. Not only that, but he was time-poor and couldn’t spend hours in the gym.

Despite that, he wanted to lose weight and build muscle.

In 3 months of working together, these were the results:

Fat loss: 10.5kg lost
Increase in strength: Dips - From 0 bodyweight to 10kg for 6 reps
Increase in strength: Deadlifts - Increased weight > 100%
Mobility: Improvements from neglecting working at a desk all day

But, the best result…

He was able to stay accountable and consistent with 2 sessions per week.

If getting in shape is on your 2025 goal list — get in touch to find out more.

3. High Performance Podcast with Adam Peaty 🚀 

If you’re a high performer, I couldn’t recommend this really interesting and honest conversation enough.

In this episode, Jack and Damian sit down with one of Britain’s superstar athletes — Adam Peaty.

Adam speaks honestly about the costs of being at the top of your game, particularly around burnout and balance. Whilst he appreciates the line between work and balance is thin, he now thinks elements of planned recovery and rest can go further towards reaching set goals than overworking.

This is something I’ve noticed on my own journey as a business owner and high performance PT in recent years, let alone through my experience of coaching clients.

Give it a listen!

Thank you for reading team.

Start 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. If you’re interested, sign up here. 

3. Want your organisation and employees to have access to a healthier lifestyle and increase productivity? We’ve got wellness initiates and programs to solve that. Visit www.peakonic.com for more info.