This one thing could be negatively impacting your performance...

Hey team,

It’s March! Yes, I know I’m a bit late but I have good reason…

I went on my first real holiday without working for the first time in 3 years. It showed me just how important proper rest and recovery is.

No work (or almost) but I did still train.

I often get asked, “should I workout on holiday” and I always say the choice is yours. If you want to — go for it. If not, there’s no harm in having a couple of weeks off.

For me, I always feel better when I exercise so that’s why I do it.

More on that later.

This is 3 Easy Ways, my monthly newsletter where I share simple and actionable tips to get you moving, maximise your output and improve your overall week.

What’s in store today:

• Feeling more tired than usual? I might have the solution.

• What elite athletes can teach us about longevity and performance.

• Why recovery and time to re-set is so important.

1. This might be the reason you’re struggling to exercise…

So many of my clients come to me around this time of year and say they are struggling to exercise.

Their alarm goes off and they hit snooze. They pack their gym-kit for after work but it goes unused.

They blame the weather or the time of year but, often it’s because of their iron levels.

If you’re feeling weaker, sluggish or struggling to recover…

Try increasing your iron (especially if you run).

Iron helps transport oxygen to your muscles and keeps you energised, so it improves performance.

Here’s how to optimise your iron levels:

✅ Eat iron-rich foods like red meat, spinach and lentils
✅ Pair iron with vitamin C because it boosts the absorption rate
✅ Avoid coffee and tea when eating because it blocks iron absorption
✅ Consider taking a supplement if your diet alone isn’t enough

Don’t let a lack of iron keep you from training.

If you’re feeling unusually fatigued, dizziness or shortness of breath when training or struggling to hit paces that once felt easy.

Give these tips a go and see what happens.

P.S. A cheeky pint of Guinness also does the trick (but you didn’t hear that from me).

Enjoying this newsletter? Click the link below…

2. Alistair Brownlee on ‘Pushing to Black Out’ and longevity ✔️

Whilst on holiday, I listened to a super interesting podcast — The High Performance Podcast with Alistair Brownlee.

In the podcast, Alistair shares some powerful insights on performance, resilience and why looking after your body is essential for long-term success. Not just in sport, but in life and business.

Alistair spoke about his decision to step away from elite competition, reflecting on the mental and physical toll that came with years of training. He also talked about how self-care and sustainability were critical to his performance as an athlete.

Something that really stuck with me was when he described the well-known race with his brother where he collapsed at the finish line. When talking about fatigue and “doing whatever it takes”, Alistair said he focuses on something small, like the shoulder of the person in front of him to push through.

But, the real lesson is: even at the highest level, consistency beats extremes. Alistair credits much of his long-term success to two well-executed training sessions per week. It’s not always about doing more, but doing what works consistently.

Whether your goal is to get stronger or build a business, your ability to perform starts with how well you take care of yourself. Recovery, structure, and accountability aren’t optional.

If you need help with staying consistent and accountable, I can help → get in touch to find out more.

3. A few reflections from my first real holiday in 3 years…

I’m finally back in the office, or in my case—the studio after two weeks off.

I haven’t been away for more than a week in over 3 years. In fact, one of my clients, who I’ve been training for 3 years noticed that this was the longest I’ve been off since knowing me.

Being on the other side of the world and in a completely different time zone helped me switch off (for the most part), as well as step back and look at the bigger picture.

Three things came to mind:

1. There are some really exciting projects on the horizon with Peakonic and a new business venture I’ll be sharing soon

2. I’ll be showing more of my journey as a business owner. I want to demonstrate how I prioritise my own health & wellbeing alongside running multiple businesses

3. Everyone's year needs periodisation…

There is a reason athletes have off seasons. After intense periods of stress and pressure, you need time to physically and mentally recover. This is partly what my two-week trip was for.

So, periodise your year and your health & fitness routine around this.

When it’s busy season, grind hard but make sure there are periods when you can pull-back and recover.

That’s the key to high performance and longevity in this game.

Now, when it comes to working out on holiday I think it’s important to take a breather and give your body/mind some time to rest when away.

But, be intuitive about what makes you happy and what you want to do.

I train on holiday because I love it. Exercise makes me feel good and it’s part of my daily routine so I keep moving (running/lifting) but bring the volume down.

My overall advice…

Don’t overthink it. Enjoy your holiday and stay active where you can!

Thank you for reading team.

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.