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What happens if you don’t exercise for 3 years

I’d done no exercise for 3 years…. In that time I’d lost weight and gained back my 6 pack, I hadn’t been ill the entire time, I had loads more energy and I was in a constant good mood. Wasn’t it supposed to be the other way around? Lets jump back to a few years before… When I was training for the Marines I was doing 3 – 5 hours of exercise a DAY. Circuit classes, jogging, hitting the weights, it was a brutal regime. I was, in short, ridiculously fit. I was also constantly ill, grumpy ALL the time, always famished and had no energy for anything else…but hey I was fit, so all was good. After I left her Majesties Service I naturally let my exercise plan drift a little…well let’s be honest…a lot. For 3 years I did no formal exercise. Sure I played a bit of sport, did a bit of kiting, walked up and down the beach a LOT chasing students but nothing structured and certainly nothing like the level I’d been doing before. I expected to get fat, I expected to lose a lot of fitness. The reverse happened. I lost weight (I’d always had a stubborn bit of puppy fat obscuring my abs which I just couldn’t shift, which just melted away)My moods massively improved. I didn’t get ill once in the entire 3 years.And when I signed up for a Spartan Race as part of a dare to a friend I found my physical fitness hadn’t degenerated anywhere as near as much as it “should” have. What was going on? In medicine there is something called the Minimum Effect Dose for any drug. This is the dose at which this drug gives maximum benefit with minimum side effects. Once we exceed the MED we are not increasing the benefits of the drug but are increasing the unpleasant and often harmful side effects. In short ,more is not better. Now exercise has a MED…and it’s a LOT lower than we think. (I have clients who work out for 15 mins a week and look, feel and perform amazingly!) Once we exceed the MED we are gaining fewer benefits and massively increasing our chances of injury, DOMS (aching muscles) and overtraining. If you’re interested to discover how you can exercise less and get bigger benefits by effectively finding your MED for exercise (and a load of other performance enhancing factors) then join our free community.  Every week in the community I run a free live masterclass where we’ll start building out your own personalised program.  Click here to join >> Sam😎🤙

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Keep engaged, productive and healthy whilst you’re working from home.

At this time you must be wondering how you can keep yourself productive, engaged and healthy when working from home (and most likely watching way too much Netflix 😉 ) The sad fact is that for many people these latest developments will lead to a downturn in their health and an increase in waist size as they move less, eat more and lack stimulation and social contact. But it doesn’t have to be that way. For some people these next few weeks will be the opportunity they need to turn their life around. No where else could this be truer than the area of sleep. In the Western world we are chronically sleep deprived and it has a HUGE impact on our daily performance, our health and how much juice we get out of life. Now suddenly removed from the distractions of late nights at the office or later nights at the bar we finally have the chance to get our heads down and catch up on our full quota of sleep we’ve been missing for so long, BUT… Many people will emerge from this period actually sleeping worse… Will develop insomnia or some other awful sleep disorder, which may well impact their lives negatively for many years to come. Why? Our circadian rhythm, the natural cycle or internal clock within our bodies which tells us when to wake up and be energised and when to be tired and go to sleep is irrevocably linked to sunlight and the day night cycle.  Being as we are now stuck indoors for most of the day with even less exposure to sunlight than usual the natural receptors which signal our bodies which hormones to release at what time to either wake up us or slow us down are going to struggle to realise when it is day and when it’s night. This will be compounded by the fact that most peoples natural daily rhythms will shift. A lot of us will lie in bed longer in the morning simply because we’re bored and have very little motivation to get up and get going. Wake up (and get up) time are huge signallers to our internal clock of what time it is and adjusting it further wrecks our circadian rhythm as another of the largest signallers governing our internal clock is thrown into chaos. So what can you do? 1) First thing in the morning open your door and just stand in the sunlight (preferably getting some on your skin) for 5 – 15 mins, with your eyes open, without sunglasses or sun cream. That will be enough to set the bodies internal clock and get the right hormones moving at the right time. 2) Make sure you get up at the same time every day. Wake up time is even more important that the time we go to bed. No matter what time you hit the hay, if you keep your wake up time consistent your internal clock will stick more tightly…

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