3 foundation pieces of the health & fitness puzzle

The three foundation elements in health and fitness are captured in resistance training, optimum nutrition and great sleep. These will support and compound each other and by focusing on them you will see your strength, overall wellbeing and happiness skyrocket 😊.

💪🏽Resistance Training:

👍Focus: Compound Movements

What this is: resistance training involves exercises that improve your muscle strength and endurance. Compound movements are exercises working multiple muscle groups at once, such as squats, deadlifts, and push-ups.

How Often? for general health and fitness, engaging in resistance training three times a week, each session lasting about 45 minutes, is effective. This frequency allows your muscles to build strength and gives them time to recover between workouts.

Benefits: stronger muscles not only enhance your appearance but boost your metabolism by allowing you manage insulin better, improve joint health, and increase overall physical performance. It can also help in reducing the risk of chronic diseases.

🥦 Optimum Nutrition 🍖

👍Focus: High Protein, Good Hydration and Intermittent Fasting

What this is: optimal nutrition fuels your body for both workouts and everyday activities. Eating a balanced diet rich in high-quality protein (like eggs, chicken, fish, beans, and nuts) supports muscle repair and growth. Avoid processed foods and while not avoiding carbs, focus on vege (yep these are cabs too!), such as sweet potatoes.

Hydration: drinking plenty of water is essential for keeping your body functioning well. Aim for at least two litres of water per day, and more if you’re active or live in a hot climate.

Intermittent Fasting; I’ve been eating like this for years; regularly skipping breakfast. Essentially, this involves cycling between periods of eating and fasting. A common method is the 16/8 approach, where you eat all your meals within an 8-hour window and fast for the remaining 16 hours. This can help in weight control and improve metabolic health. Your digestive system will benefit from this and your body will get good at burning fat.

 😴 Sleep: The Magic Sauce

Importance: good sleep is crucial for overall well-being and enhancing the effects of your workouts and nutrition. It's during sleep that your body repairs muscles, balances hormones, and consolidates memories and learning. Also during sleep the glymphatic system in the brain clears out “rubbish” and therefore good sleep will improve cognition, mood and decision making.

How Much? Most adults need between 7 to 9 hours of sleep per night. It’s not recommended to drop under 6½ hour as this an affect the immune function. Prioritize a consistent sleep schedule by going to bed and waking up at the same times every day to optimize your sleep quality.

Benefits: adequate sleep can lead to better mood, increased focus and productivity, improved weight control, and a stronger immune system.

Bringing It All Together

Think of these three elements - resistance training, optimum nutrition, and sufficient sleep - like a three-legged stool. Each is crucial for maintaining balance and achieving your health and fitness goals. By focusing on effective workouts, nourishing your body with the right foods and hydration, and giving yourself enough rest, you'll be well-equipped to lead a healthier, more energetic life.

Do you want help making 2025 a great year for your health and fitness?

Get in touch!

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Hi, I’m an engineer that 5 years ago moved into the fitness space. Longevity is a field I’m very interested in, and I share my findings with my community.  My team and I coach primarily people in the 40s, 50s and 60s on how to live healthy, build muscle, sleep great and reduce stress by creating great habits and following good protocols.

I’m a marathon runner who loves to lift weights. I follow the hybrid lifestyle. At nearly 58 my aim is to be strong. I believe age is just a number. Mentors such as Andrew Huberman and Peter Attia are world-class scientists who I follow to ensure that my advice and coaching is science-based.