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 in the last 16 years.

My next event - Half Ironman (29 April 2023)

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

TLC

Tune

I’m loving this mix right now from Dom Dolla: Live at Printworks 2022

Lesson

Starting a fly-in-fly-out job has reinforced to me that the best things in life are free. After 2 weeks away from home, all I want to do is:

• See my partner

• Ride my bike or run

• And watch the sunset over the ocean

What do you REALLY value day to day?

Content

No surprise here, this week we dive into episode 5/6 of Andrew Huberman and Andy Galpin.

So many gems in this podcast series- what have you taken away from these podcasts so far?

Big Fitness - Minimal Time.

Over the years, my fitness brain has grown. I used to wear extreme training volume as a badge of honour. And while I’m thankful for the volume I did throughout my 20s - today I am learning how to get the most out of my fitness on a minimalistic timeframe.

I have 16 years’ worth of knowledge, mentoring and coaching behind me to be able to make informed decisions when it comes to exercise training efficiency.

Why have I made this switch? Simply put, my priorities have changed. I am:

• Building a business

• Working a FIFO job &

• Building a life with my partner

Which means that fitness is no longer my #1 priority. This doesn’t mean that I don’t still want to push my body to the limits and compete in endurance events regularly.

This week, I want to share with you 3 things that are low-cost and low-time commitment, yet high-value techniques you can use to improve your fitness with minimal effort.

The first step in achieving maximum fitness with minimal time commitment is to increase total movement.

This includes activities like walking, running, biking, swimming, and playing. Not everything physical has to be done within the confines of your gym.

We all know it’s not possible to magically create extra hours in a day, so how about getting more effective with the time you do have? Simple actions such as a 20-minute brisk walk on your lunch break or riding your bike to work will have a huge impact on fitness.

Upon training for a 105km ultra-marathon last year, a huge part of my training wasn’t out on the road, it was simply increasing my total weekly steps to over 105,000 (approx 105km total distance) per week. This got my legs, joints and mind prepared to spend a total of 12.5 hours on my feet come race day.

In addition increasing daily movement, not eating like fucking idiot is a simple, time-effective way of increasing your fitness performance.

Eating well is time efficient because you already eat anyway right? But eating with some knowledge of what is going to nourish you will pay dividends when it comes time to perform.

A healthy, balanced diet consists of fresh, whole foods like fruits, vegetables, lean proteins, nuts/seeds and good carbohydrates. Eating a variety of nutrient-dense foods will ensure you provide your body with the energy and nutrients it needs.

Supplements can be helpful, but should not be relied upon. My current stack:

• Protein powder

• Creatine

• Greens powder

• Fish oil

• Magnesium

Planning meals in advance will also help keep you on track.

For more on how to eat well and keep it simple, check out this newsletter of mine: 3 Ways To Fix Your Diet.

Finally, mental and emotional health should be taken seriously.

Stress and anxiety will affect your physical health in an adverse way. It’s important to take time for activities that reduce stress.

• Stretching

• Walking

• Breathing

• Playing

• The beach

• Nature/hiking

• Food & friends

Small daily commitments or scheduling in longer bouts of relaxation will ensure you stay on top of unwanted stress.

Currently, I am personally turning to:

• Reading

• Walking

• Writing

• Breath work (download the State app if you’re unsure where to start your breathing journey)

In conclusion, achieving maximum fitness with minimal time commitment is possible, but requires a dedication to increasing your movement, proper nutrition, and emotional well-being.

Small steps such as taking a daily walk, eating a balanced diet, and taking time for relaxation will make a major difference in your physical and mental health. With the right knowledge and commitment, it is possible to maximize fitness with minimal time commitment.

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

Coach Tom xoxo