Is lack of sleep stopping you from losing fat?

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 demonstration of the prone dumbbell row

• Sleep deprivation might be why you’re unable to lose fat

• An introduction to Peakonic’s wellness experience

1. Lower back pain sufferers — the perfect exercise to strengthen your back 💪 

The prone dumbbell row is a great movement to strengthen your back. Especially, if you find yourself moving too much in other exercises and/or suffer from lower back pain.

Key benefits of the exercise:

• Isolates the upper back more

• ⁠Improves mind-muscle connection and control

• Great if suffer from lower back pain

Perform 6-12 reps for 3+ sets weekly for maximum effectiveness!

For a full demonstration, give the video a watch.

Enjoying this newsletter? Click the link below…

2. Is lack of sleep making you binge?

Trying to lose fat but not getting anywhere? Sugar cravings through the roof? Always need a sweet treat after meals?

All these things could be down to lack of sleep.

Here’s why sleep deprivation might be stopping you achieving your goals:

1. Disrupts hormone levels

When you aren’t getting enough sleep, your hormones can suffer. Ghrelin (the 'hunger hormone') increases while Leptin (the 'satiety hormone') decreases. These imbalances send signals to your brain that tell you to eat more. This often leads to overconsumption of high-calorie, sugary and fatty foods.

2. Increases cravings

Sleep deprivation affects the brain's frontal lobe, which is responsible for decision-making and impulse control. So late-night snacks or chocolate after dinner become irresistible temptations rather than easily avoidable treats.

3. Slows metabolism down

Poor sleep can disrupt the body's ability to regulate glucose and insulin effectively. This can lead to insulin resistance and a slower metabolism, making it harder to burn off those extra calories and easier to pack on the kgs.

In reality:

Trying to get a solid 7-8 hours sleep every night when you’re working a high-pressured job can seem impossible.

But if you can re-prioritise your sleep everything else will get easier.

Not only will you feel more alert and focused at work, you’ll be able to exercise with purpose and your overall wellbeing will improve.

Plus it might help you drop body fat %.

It doesn’t have to be perfect but control the controllable and make it better than it currently is.

If you need help try these things:

✅ Get into a night time routine that you practice every evening

📱 Don’t use your phone or any screens 30-60 minutes before bed

📚 Read a book instead

💤 Catch up on any necessary sleep over the weekends

Improve your sleep and other aspects of your life will improve too.

That’s a promise!

3. Central Plastics’ 12 Week Wellness Experience is underway 👏🏽

We are entering week 3 of Central Plastic’s Wellness Experience with Peakonic.

It has been amazing and a lot of fun working with the team so far, particularly as they operate within a unique sector (manufacturing) and consist of a variety of fitness experiences and ages.

As part of the wellness experience, we have assisted management in setting up and running weekly fitness challenges as well as organising an active hour, where each week employees can take time off work to do an instructor-led workout together.

They also have access to our On-Demand Fitness Platform where there is a variety of fitness classes and programs to stay active on their own terms.

It’s safe to say the team have hit the ground running 🏃.

The team are excited, motivated and already making progress towards their wellness journeys.

If you want to introduce something similar for your company, get in touch today.

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. 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.