The real reasons you should eat more protein

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 simple but effective full body conditioning workout

• Everyone talks about protein but why is it really important?

• Do you think exercise is contagious?

1. A full body conditioning workout that will increase your heart rate 📈

If you have a high-pressured job that requires you to be in the office or sat at a desk most of the day, chances are you don’t have hours to spend in the gym.

In which case this workout is made for you.

It’s simple but effective and it targets all the major muscle groups. Meaning you’ll make the most out of the 45 minutes you spend in the gym.

Of course if you feel up for it and you have the time — go for an extra round!

Workout: 

1. DB thrusters x 12

2. Push up to renegade row x 5 each 

3. Kneeling single arm press x 12 each 

4. Jumping jacks x 15 

5. DB toe touches x 10 

6. Chest to floor burpees x 8 

.

Aim for 3 rounds with 1-2 minutes rest in between exercises

As always, watch the video for the full demonstration!

Enjoying this newsletter? Click the link below…

2. Why eating enough protein is actually important…

Every time I go on social media, I see another fitness influencer or personal trainer talk about how we should eat more protein.

But rarely do those people ever explain why.

Well, that’s about to change.

Here goes…

40% of adults don’t hit their daily protein requirement.

Which means, chances are, you aren’t eating enough protein either.

But why is it so important to eat enough protein?

• It helps your body repair cells and create new ones

• It helps your muscles recover and therefore it maintains & grows them

• It keeps you fuller for longer which means less snacking

• It’s lower in calories vs fats so can be helpful with reaching a calorie deficit

So, now that we’ve covered why protein is so good for us…

Let’s talk about how to increase your protein intake:

• Add in a daily protein shake to your diet

• Increase your portion sizes of protein food groups

• Eat extra snacks throughout the day that are high in protein

It’s not rocket science but if you want to increase your protein intake, you need to be prepared.

Especially if you’re in the office or in back-to-back meetings.

If you want to grow and maintain muscle, you should aim for 1.2-2.2g+ protein per kg of body weight each day.

That is a lot of protein. If you aren’t consciously trying to add more protein to your diet, there is no way you will hit those numbers.

Remember, be prepared or prepare to fail.

Here are some of my favourite high protein snacks:

1. Protein bar

2. Protein yoghurt

3. Boiled eggs

4. Rice cakes with peanut butter

5. Beef jerky

Try adding a few of these into your diet and watch your protein intake increase.

3. Could exercise be contagious?

According to Dr James Hewitt — it could be.

In a recent LinkedIn post, Dr James Hewitt, a Human Performance Scientist writes all about how activity levels could be contagious.

His post was inspired by his time back at Loughborough University where he saw endless encouragement of physical activity and tons of students getting active.

This reminded him of an experiment where researchers stimulated the influence of social interactions on exercise trends.

The findings suggested that interacting with people are more active can increase people’s activity levels.

But what can we take away from this?

Be aware of your environment.

If you want to make a lifestyle change surround yourself with healthy, active people.

Spend time with people who prioritise their health and it will encourage you to do the same.

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…