Let's start the New Year strong, team!

Happy New Year team! It’s been a hot minute…

After a busy period (keep reading for more) and some needed rest bite, we’re back with a monthly newsletter variation to keep you high-performers on track.

This is 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:

• My top advice for taking on the New Year

• Reading body language to improve all relationships

• A highlight of what’s been going on lately 

1. My most important advice for the New Year

As we enter a New Year, you’ll probably want to focus more on your health and wellbeing. So, here are 3 bits of advice I want to share with you to help.

This advice comes from over 15 years in the game and coaching high-performers like yourself for the last 6 of them. 

They are my best ones, simple yet important.

1. Aim for consistency, not perfection.
   
   Perfection does not exist. So, don’t bother going all guns blazing to only drop it later on. Focus on building healthier habits sustainably and play the long-game. This could look like 3+ gym sessions a week, 10k steps a day or an av. kcal target over the week (not day).
   
   If you can do this say 300+ days of the year, you will be able to look back on your progress and be amazed how you got there without losing your life in the process.

2. Be smart.
   
   When it comes to technical or scientific things, use these to your advantage as well as looking for practical applications in your day to day life. 

   
   For example, walking part or all the journey to or from work/meetings can help you subtly increase your step count. Or, intermittent fasting helping you lose fat quickly without having to move from your desk.
   

3. Find enjoyment along the way.
   

   This may be more achievable for some than others but you have to get engrossed in the process to get results.
   
   Think of sports you like which you can substitute for a workout, train with a friend or partner or even sign up for a competition or event if you’re competitive. All these things can help you achieve your health & fitness goals in the background from simply enjoying what you’re doing.

Use these as a starter and you’ll be on your way. 

As always — if you have any questions or need specific help, just reply to this email or drop me a DM.

Enjoying this newsletter? Click the link below…

2. Reading body language to improve all relationships

Last week, I listened to an incredibly fascinating podcast which I had to share with you.

If you want to better manage relationships and situations, both in business and personally, this episode is for you.

Vanessa Van Edwards, dubbed The Body Language Expert, shares how critical our body language is to shaping meaningful, high-impact conversations. She offers a stepping stone for understanding this unique form of communication.

A few highlights which can be implemented instantly:

• Asking somebody if they are working on anything interesting rather than the usual ‘how are you doing?’

• Using eye contact 60-70% of the time when somebody is speaking AND particularly at the end of their sentence OR if they are saying something important

• A power hand gesture has your hands together, all 5 fingers touching

Give these a try to make your conversations more favourable going forward.

You can check out the full episode on The Diary of a CEO here.

Don’t worry I’ve fact checked this one.

3. It’s been all go, go, go 🚀

From a coaching perspective, it’s been a busy time ensuring all 1:1 and Hybrid clients have finished the year strong and entered the New Year feeling positive.

Words don’t describe how proud I am of the achievements of everybody. Some particular to note…

My client Elisa a double HYROX in her planned time, Eddy smashing his 70.3 Ironman in Copenhagen and Merrill getting back to her younger PB’s in key compound lifts (with many a compliment from the gym in the process).

If you need some guidance of your own to level up physically and mentally next year then get in touch. We are building out a team to help support more high performers like yourself.

Our corporate wellbeing consultancy, Peakonic has also been keeping us on our toes.

From hosting a Wellbeing Pop Up at Cognizant’s London Office last month to completing a 12 Week Wellness Experience with Central Plastics, it has been amazing to spread awareness on implementing wellbeing successfully to the workplace.

We’re currently planning a number of programmes and key milestone initiatives for corporates in the New Year as well as managing internal gym spaces in London, so let us know if you have similar requirements and we’d be happy to input. 

And finally from a personal perspective, I’ve loved getting my body to a place to take on some challenging fitness events in 2024. I completed an Ultramarathon in Morocco 4 weeks ago. An incredible experience. I finished in 5:55 despite running into trouble at 30km with an achilles and ITB issue from the rocky terrain.

Unfortunately, I had to pull out of the London HYROX to recover from the above but Manchester and Bilbao HYROX’s are currently lined up for early 2025 as well as the Rome Marathon.

As a coach I like to walk the walk and show what amazing things we can achieve when we put our mind to it. Hopefully this shows you what’s possible.

Stay tuned for more exciting plans and updates in 2025.

Thank you for reading team and once again, Happy New Year!!

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.