How to stop your career from dictating your fitness journey

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:

• An upper body workout to build lean muscle

• How to stop your career from dictating your fitness journey

• An update I’ve been waiting to share for weeks

1. An upper body hypertrophy workout that will make your arms ache 💪🏼

I say make your arms ache, but this upper body hypertrophy workout is going to attack your chest, back, shoulders and core too.

So be prepared for the whole upper body to feel a bit tender.

In this workout you have 3 supersets with a mixture of 2-3 exercises in each superset. The aim is to complete each exercise (A, B & C) one after the other.

The reason supersets are so effective is because there is less rest time in between exercises.

This means the intensity of the workout is higher, increasing the work and activation on your muscles.

Not only that but it makes the overall workout quicker — which is perfect if you have limited time.

Workout: 

1. 

A) Incline barbell bench press x 8 

B) Wide grip pull ups x failure 

2. 

A) Dumbbell Z-press x 8 

B) Dumbbell prone row x 8 

3. 

A) Standing rope tricep extension x 10 

B) Incline dumbbell curls x 10 

C) Dumbbell lateral side raises x 10 

For a demonstration of each movement, watch the video.

Enjoying this newsletter? Click the link below…

2. How to stop your career getting in the way of achieving fitness goals

When I ask my clients what’s stopping them from achieving their health and fitness goals, 95% of them reply…

“My job”.

I’m lucky enough to train Londons top business leaders and professionals. My clients are high-performers with incredibly high-pressured jobs.

They work long hours.

When they aren’t working they want to ‘wind-down’ or spend time with their family or friends.

Which means they struggle to find the time to exercise.

But what they don’t realise is all they have to do is:

Reframe their mindset.

Don’t look at working long hours and being in the office as a hinderance, instead use it as a way to maximise your output.

Here’s how:

→ Working adds more structure to your day

• More structure means it’s easy to implement an exercise routine - train before work, over lunch or when you have a gap in between meetings.

→ Having a set office is helpful

• Working from the same place every day means you can scope out the best, ‘healthy’ food options for when you need to buy food at work.

→ Offices usually provide ‘free’ lunches

• Save money and access healthy food — and don’t kid yourself, there is always a healthy option.

Use your commute as a way to get more steps in

• Going into an office every day means you naturally get more steps in. Get off the tube 1-2 stops early and walk the rest of the way to increase those steps further.

Travelling to an office makes it easier to access a gym

• Save time by going to the gym to or from work. If you commit to doing this every day, you will hit all your workouts.

It’s easy to focus on the negatives and the reasons why we can’t do something.

Instead, reframe your mindset.

Focus on the positives and remove the obstacles that stand in your way.

3. Meet Peakonic 🏔

My new business venture that I’ve co-founded!

Peakonic launches next week 🥳

I’m super excited to announce the launch of our new wellness company, Peakonic, which is focused on transforming sedentary work styles into thriving cultures.

Find out more on the business, what makes us different and our energetic take on the sector here: www.peakonic.com.

It’s a busy month ahead - starting with our launch week on 2nd September.

Lined up so far is a private rooftop workout at 280 Bishopsgate in London for tenants (Weds 4th Sept) and the start of our free weekly Net Walking and HYROX Classes in London from 9th September onwards.

More details will follow in due course but get in touch if you’re interested in joining our events or have needs for your own organisation’s wellbeing initiatives.

Get in early as we already have a growing list of collaborations and events.

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 a wellness program coming that could be perfect. More on that soon…