Another week, another newsletter.

My name is Tom Lawrence and each week I present you with:

• Evidence-based training and wellness concepts

• Ideas from the endurance and weightlifting world that you can apply to your own life

• Actionable tips to maximise your physical and mental performance with immediate effect

All of this is presented with a hint of sarcasm from a human who has coached over 12,000 hours, ran more than 2000km last year and lifted an average of more than 2 tonnes per day last year.

My next event - Half Ironman (29 April 2023)

As always though, before we dive into this week’s newsletter:

TLC

TUNE

Lorde - Team. PS - this album is one of the GOATs.

LESSON

‘Calorie counting is a skill everyone should learn.

Should it be used all of the time?

No.’

CONTENT

A short clip of Donald Cerrone prior to a fight in Boston almost 10 years ago.

Think Fitness Quality Before You Think Fitness Quantity.

Achieving as much fitness as possible on a minimum of training before increasing may seem like a daunting task, but it is entirely possible with the proper approach and mindset.

The key is to focus on quality over quantity, prioritize your consistency, and gradually increase your exercise intensity and duration of workouts.

Here are 3 things to consider when you come up against this decision…

1) Your fitness is not solely dictated by the amount of time spent training.

Instead, quality, intent and effectiveness are far better drivers of fitness. Factors such as:

• Proper form

• Engaging the correct muscles

• Challenging yourself within reason.

This means that even a short, 20-minute workout can be effective for your fitness if it is done correctly and aligned with your goals.

To ensure that your training is filled with quality, and intent, and is effective - I would personally suggest working with a coach.

2) To achieve maximum results on a minimum of training, consistency is essential.

It is better for you to exercise for 20 minutes every day than to have one long session once a week. Consistent workouts help build momentum and allow your body to adapt and strengthen over time.

On top of this, consistency is good for the mind. Small wins every day compound into big results. 1 big session each week will not have this effect.

All fitness journies should focus on the basics, such as:

• Compound, multi-joint resistance exercises

• Bodyweight exercises/stretching

• Low-impact cardio/running & walking

This will ensure you have a strong foundation. With time and practice, you can gradually increase the intensity of your workouts, and later, the duration of your workouts.

3) It is important to listen to your body, prioritize your rest and recovery, and avoid overtraining.

Pushing yourself too hard will result in burnout or injury, ultimately derailing your progress. Follow a balanced approach by incorporating rest days, foam rolling or stretching, and cross-training to avoid overuse injuries.

Another way of keeping the body moving but the balance right is play! As we get older, we forget about play. The beach, the park, hiking etc… just because it’s a rest day from training does not mean you have to glue yourself to the couch.

Achieving maximum fitness results on a minimum of training requires a focused mindset, dedication to consistency, and gradual progression.

To ensure you achieve the best long-term results, getting more out of your current training schedule is far more beneficial than increasing your total training time.

Remember to:

• Prioritize quality over quantity

• Listen to your body

• Prioritize rest and recovery to avoid burnout.

5 Practical Ways To Increase Your Fitness Without Trading Time:

1) Hire a coach. Get more done in less time.

2) Increase your daily step count. More movement means more fitness, period.

3) Swap single muscle/joint movements for compound/multi-joint movements.

4) Get 7 - 9 hours of sleep per night. In this fast-moving world, you’re probably under-recovered, not ‘not fit enough’.

5) Fix your diet. Are you ‘not fit enough’ or are you just filling yourself with shit? Click here to fix your diet.

Until next week y’all - take care but be risky,

Coach Tom xoxo