Happy Monday

I hope you all had a lovely weekend and enjoyed that beautiful autumnal sunshine

In this week’s newsletter I am going to share a 5 for Monday. That is 5 of the coolest things I have found or have been doing over the last week.

Without further ado…

1 – This mornings breakfast

OM Goodness you have done it again with a yummy buckwheat, tapioca flour, chia seeds pancake mix. It is Vegan friendly. No eggs and just add water. As I am ‘not’ a vegan I did add bacon and some maple syrup for good measure.

Coffee was a Marin from Incafe

Origin: Coopchebi Coop, Chanchamayo, shade grown, bird-friendly with ample native trees.


2 – Thought of the week

What’s better, superfoods & nutrient density OR calories??

What’s better HIIT OR LISS ?

A quick 5 minute scroll through Instagram and its a s**t fight for my craps better than yours. The problem with the fitness industry is that everyone gets dogmatic and villianises every approach that differs from their own. If there is one thing I have learned in my 20 years as a trainer it’s that nothing is mutually exclusive and context matters. HIIT may be great for a sharp shooting 20 year old but LISS may better for someone who is highly stressed and doesn’t need to blast themselves in the gym to more exhaustion and burnout. I’m not a calorie counter but if it works for you then who am I to tell you not to.

Personal Training is about getting #results through better behavioural habits. Work with the client as an individual and don’t throw out the baby with the bathwater.


3 – What I am up to   

In a couple of weeks I head up to Auckland for the weekend to hang out with some very smart people. I am there for the Original Strength Certification. This is a neuro-developmental patterning and pressing reset certification. Essentially understanding our movement blueprint and the importance of breathing, vestibular systems, rolling, rocking, crawling and so much more.

For more – have a quick read of this blog post https://originalstrength.net/2015/04/20/simple-daily-reset-restoration-plan/

4 – This weekend

The family headed to Waipatiki Beach for some sunshine, dog walking, food and r&r

Lunch on the beach – Hapi chicken liver pate on OMG bread and some organic tommy’s

5 – Game changer

A couple of years ago I invested in an Infrared sauna. In the summer months I typically use the sauna once a week but now that those evenings are pretty cold I find myself in for a quick 20-30 minutes most evenings.

There are many benefits to infrared saunas including detoxification, decreasing inflammation, improved circulation and weight loss. In this study https://jamanetwork.com/journals/jama/article-abstract/360118

the Journal of the American Medical Association concluded that a 30-minute infrared sauna session could burn roughly 600 calories.

Though I personally haven’t found the sauna to aid in my own weight loss I have found it to be an amazing tool for relaxation and simply feeling good. It’s 20 minutes of heat, meditation, quiet time or some blissed out beats.

I believe that both heat therapy and cold therapy give us a nice hit of much needed eustress ‘the good stress’ that can often be missing in life.

That’s it for today


Paul “sweaty” & Krystie “2 forks for Paul to eat faster” Miller