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 killer leg workout

• 5 easy ways to increase your step count

• A brilliant podcast on stress, body fat and manifestation

1. A leg workout that will make your legs shake 🦵 

This week, we are focusing on the lower body. Remember, you should never skip a leg day for overall growth and development of mental resilience. It’s something I wish I had known sooner.

As always, this workout is designed to be as efficient as possible. Allowing you to build lean muscle mass without spending hours in the gym.

Quick tip: If you can fit this workout in before work do it. I always prefer to train legs first thing as my legs are well rested.

In the workout you will find 6 exercises plus a core exercise to finish.

Give it a go…

Workout: 

1) Back extension 2 x 10

2) Trap bar deadlift 3 × 8 

3) Superset 

3A. Goblet squat 3 × 8 

3B. Banded glute bridges 3 × 10 

4) Superset 

4A) Leg extension machine 3 × 10 

4B) Lying hamstring curl 3 × 10 

5) Anti-rotation press 3 × 10 

Check out the video for the full demonstration!

Enjoying this newsletter? Click the link below…

2. Increase your steps by 4K in under 4 weeks 👣 

Whether your job is based in an office or you work from home, it’s difficult to tear yourself away from your desk and get those steps in.

You know you should. You know it’s good for you. You know you want to.

But for some reason, every day it’s difficult.

“What if I miss an important email or an important call?”

You spend so much time deliberating whether to go or not, you eventually end up missing the opportunity.

Hitting your daily step target shouldn’t be a struggle.

Follow these simple strategies and you’ll succeed…

1. Take the stairs or get out of the lift a couple of floors early

2. Get off the tube one stop early and walk the extra distance

3. Take a break over lunch time and walk around

4. Walk to the gym or to your PT session

5. Take yourself for a walk (partner and kids can come with) on the weekend

These small habits might seem simple, but when you add them together over the days and weeks they will make a huge difference.

Implement a couple of these over the coming weeks and watch your step count climb to 10K.

3. Check out this podcast…

The High Performance Podcast with Tara Swart: The Science Behind Stress, Body Fat & Manifestation.

In this fascinating podcast, neuroscientist and author Dr. Tara Swart talks all about the complex interplay between our brains and bodies.

One of the parts I found most interesting was the impact of stress on weight gain. Tara talks about why our bodies hold onto fat (especially around the stomach) when we are stressed.

Stress affects our brains, bodies and can make us less creative. Sometimes it even gives us a weaker immune system.

In next week’s newsletter, I’ll be talking all about how to manage your stress levels so make sure you’re subscribed if you want some useful tips.

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…