Category: Exercise

The Health Benefits of Cycling, What We Can Learn From the Mediterranean Diet & How to Reduce Pain with an Ergonomic Workspace

05/17/2024

Estimated read time: 5 minutes Welcome to Peak Performance Insider, my weekly newsletter that explores ways to help you get lean, boost energy, and live your best life. What you can expect today: The Health Benefits of Cycling What We Can Learn From the Mediterranean Diet How to Reduce Pain with an Ergonomic Workspace Navigating life isn’t easy. But remember, our past does not define our future, and every day is an opportunity to improve. So without any further ado… The Peak Performance Insider: 1. The Health Benefits of Cycling I bought my first road bike 12 years ago. It’s a Pinarello FP2 that I use to commute all over Tokyo. Walking through Tokyo Midtown Tokyo has a world-class public transportation system but I wanted to learn my way around the city and, in many cases, cycling is the fastest way to travel. But cycling isn’t just a way to travel; it’s a huge cardiovascular health booster. Regular cycling can help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and even stroke. It’s also a low-impact exercise that helps build muscle while preventing weight gain. ​Studies show​ that participants who regularly cycle experience substantial improvements in cardiovascular fitness and body composition. Whether it’s riding to work or joining a spin class, cycling is a fantastic way to have fun while staying healthy. What You Can Do: Start by cycling for 30 minutes a few times a week, gradually increasing the intensity and duration as your fitness improves. If you’re new to cycling, consider joining a local cycling club or group rides for motivation and to make friends. 2. What We Can Learn From The Mediterranean Diet There are dozens of popular diets. There is the Keto Diet, Paleo Diet, Vegetarian Diet, Vegan Diet, Atkins Diet, Zone Diet, South Beach Diet, Whole30, Flexitarian Diet, and more. What mainly differentiates diets is the type and quantity of nutrients you consume. My issue with fad diets is that they’re usually highly restrictive, create nutrient deficiencies, and are generally unsustainable. Which brings us to the Mediterranean Diet. The Mediterranean Diet What I like about this diet is that it’s simple, sustainable, and makes room for indulgence. The idea is to consume more fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats while eating less processed foods, added sugars, and refined grains. Plus, the diet even allows occasional alcohol consumption, which isn’t my thing but is for lots of my clients. In a nutshell, the diet is centered around plant-based foods, healthy fats, and lean sources of protein like fish and poultry. The diet is linked to lower levels of LDL cholesterol—the “bad” cholesterol that’s a major contributor to heart disease—and a reduced incidence of cardiovascular conditions. So even if you’re not Mediterranean, you can still benefit from adopting their healthy food habits. Because no matter where you’re from, sharing fresh food covered in herbs and spices with family and friends is always a good choice. What You Can Do: Incorporate more fruits and vegetables into your diet, replace butter with olive oil, and choose whole grains over refined carbohydrates. Also, try having fish twice a week and limiting red meat to a few times a month. 3. How to Reduce Pain with an Ergonomic Workspace Most of us spend hours sitting at a desk, leading to all sorts of physical conditions. I don’t have a standing desk at home, so I alternate between sitting at my desk and sitting on my floor. I like the desk for deep work—namely writing and creating—but prefer the floor when researching and learning. Among other things, an ergonomic workspace can help reduce the risk of chronic pain. It can also improve our productivity by ensuring that we’re comfortable. ​Studies show​ that ergonomic interventions can significantly decrease the incidence of work-related musculoskeletal disorders like carpal tunnel syndrome, tendinitis, and rotator cuff injuries. Simple adjustments, such as positioning your monitor at eye level, using a chair that supports your spinal curves, and ensuring that your feet rest flat on the floor can make a substantial difference. The best option is to alternate between a standing and sitting position, but, if you’re like me and don’t have that option, the floor is a great alternative. Sitting on the floor engages your core muscles, allows you to easily stretch your lower body, and will likely encourage you to lie down now and then, which is a great way to take breaks. What You Can Do: Assess your workstation setup and make easy adjustments. Consider using ergonomic accessories, such as a keyboard tray or an adjustable chair, to improve comfort and support. Here’s to taking control of your health and unlocking your full potential. I hope this helps! Client Spotlight – Lenny, 60 | Tokyo, Japan | RoRo Transport Click to play video Lenny is a managing director who continued gaining weight and having low energy despite regular exercise. His biggest struggle was not knowing what to eat in order to lose weight and sustain energy. In 3 months he lost 13 pounds and had more energy than ever. Our strategy: Reduced processed foods, refined sugar, and alcohol intake Increased whole food and water consumption Tracked calories and macros using MyFitnessPal By working together Lenny was able to lose weight, improve performance on and off the soccer field, and learn the skills necessary to achieve new goals. ​​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a graceful master. – Ed Latimore The path to mastery is littered with mistakes. Embracing the awkwardness and discomfort of being a beginner is essential for growth. That’s why we grow outside of our comfort zone. Every expert started as a novice, making errors and learning…
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The Power Of Tabata Training, Why Yuzu Fruit Is So Good For You & Simple Ways To Avoid Pain While Sitting

04/26/2024

Estimated read time: 4 minutes Every client I have ever worked with has tried to get fit in the past. So when we first talk, they’re always unsure if they can accomplish the goals they have. That self-doubt is called learned helplessness, which is a feeling of lack of control over the outcome of a situation. It develops when you get knocked down so many times that you start thinking, “What’s the point of trying to stand up?” But no matter what’s happened in your past or how many times you’ve failed, your past does not equal your future. And every single client that I have worked with has seen meaningful, measurable results through coaching. So don’t let your past or your fears define you. Now without any further ado… The Peak Performance Insider: 1. The Power Of Tabata Training High-intensity interval training (HIIT), particularly Tabata training, is a highly effective way of working out. It was developed by Japanese scientist Dr. Izumi Tabata, and involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for four minutes. It’s not only efficient but also proven to significantly improve both aerobic and anaerobic capacity. ​Studies show​ that participants who engaged in Tabata-style workouts five days a week improved their aerobic capacity by 14% and anaerobic capacity by 28% within six weeks. The best part of Tabata training is that it only takes a few minutes to do, making it the ideal style of training for those who want the most fat burning benefit in the shortest amount of time. Also, Tabata’s flexibility allows it to be done with any high-intensity exercise, including bodyweight movements, weights, machines, and more. What You Can Do: To start Tabata training, choose high-intensity exercises like sprints or squats, use a timer app for intervals, begin with one simple session, and gradually add more exercises as your fitness improves. 2. Why Yuzu Fruit Is So Good For You Yuzu is a citrus fruit found in East Asia, known for its unique flavor and many health benefits. Rich in vitamin C, antioxidants, and flavonoids, yuzu can enhance immune function and reduce inflammation. Yuzu has been shown to significantly reduce stress-induced serum cortisol levels, making it a perfect aid for mental health and stability. Due to its high vitamin C content, Yuzu is also known to enhance skin elasticity and combat the effects of aging. The fruit’s zest and juice are typically used when cooking or making drinks, providing a healthy and delicious twist to many common recipes. What You Can Do: Try incorporating yuzu into your diet by using its zest and juice in a refreshing drink this weekend. 3. Simple Ways To Avoid Pain While Sitting Prolonged sitting can lead to significant back pain. One effective way to alleviate pain is to incorporate ergonomic adjustments and regular movement breaks into the workday. Studies show that people who perform short, frequent stretching sessions throughout the day experience a significant reduction in back pain and improved flexibility. Recommended stretches include the seated spinal twist and shoulder blade squeezes, which can be done easily at your desk. Seated spinal twist Shoulder blade squeeze An ergonomic workspace, including an adjustable chair, proper monitor height, and a desk setup that encourages good posture, can also significantly reduce the risk of developing back pain. Lastly, periodically standing with the use of a sit-stand desk helps vary the position of your body throughout the day, hugely reducing the physical stresses associated with prolonged sitting. What You Can Do: Try the seated spinal twist and shoulder blade squeeze right now. You don’t even need to get up to do them. I hope this helps! Client Spotlight – Tawnie, 32 | Tokyo, Japan | Assistant Language Teacher Click to play video Tawnie is an assistant language teacher (ALT) who wants to lose 110 pounds before her thirty-third birthday. Before working together her biggest struggles were stress eating, avoiding exercise, and adapting to life in Japan. Now, 6 months later, she’s lost 73 pounds and still has five months to go before her birthday. Our strategy: Limited energy intake to approximately 1600 calories per day Tripled her daily step count from ~5,000 steps per day to over 15,000 steps per day. Increased daily protein intake (40g → 100g) and consumed 2+ liters of water everyday Prioritized 7+ hours of sleep each night to boost energy and balance hormones By working together Tawnie is nearly 70% of the way towards her big goal and feels more fit, healthy, and confident than ever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last, click here for a free discovery call.​ Food For Thought This Weekend That risk you’re afraid to take could be the one that changes your entire life. Starting new things is scary. There’s a risk of failing, looking stupid, and wasting precious time. But on the path towards self improvement, we have to make tough choices. Whether it’s deciding to start a new workout, changing our diet, or hiring a professional to help for the first time, the fear of the unknown can be daunting. But in the same way that growth only happens outside our comfort zone, transformation only happens by embracing new challenges. It might be trying a plant-based diet, joining a new fitness class, or setting a big, scary but exciting goal. Make this the week you take that risk. It doesn’t have to be huge; small, consistent changes often create lasting results. But it has to be scary. Here’s to finding your game-changer! – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or…
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Why Whole Grains Are So Good For You, The Power Of Exercising Consistently & The Easiest Seated Stretch For Stiffness

04/12/2024

Estimated read time: 4 minutes A while back I lost $500 and it’s completely my fault. One of my goals was to post a video to ​my YouTube channel​ every week on Tuesday for a year. I recruited a friend as an accountability partner and agreed to pay him $500 if I didn’t post by midnight every Tuesday. And as much as it pains me to admit it, I sent him $500 the very first week—only a few days after creating the agreement—because I missed my deadline by 3 hours “perfecting” the video. Failing just days after making the agreement was infuriating—I mean I was really, really angry at myself—but it was also an important reminder that perfection is the enemy of progress. If your goal is to exercise five times each week, what you do is less important than showing up. How you choose to create accountability is totally up to you. I chose money because losing it is painful, and I set a sharp deadline to make it non-negotiable. But the key is to create compelling consequences so that you don’t ignore your commitments. Here are some questions to ask yourself: Do I want to be held accountable for something? What does accountability mean to me? What is the best way for me to be held accountable? (Hint: this last one must involve a consequence) Now without any further ado… The Peak Performance Insider: 1. Why Whole Grains Are So Good For You Starting your day with whole grains can radically improve your energy levels. I start my day with a bowl of rolled oats, including cinnamon, blueberries, a banana, flax seeds, chia seeds, and a scoop of whey protein. That, plus a few hardboiled eggs. Whole grains like oats, barley, and whole wheat are a great source of complex carbs. These grains are digested slowly, maintaining stable blood sugar levels and avoiding the “mid-morning crash” often experienced after a high-sugar breakfast. Studies show that people who consume a whole-grain breakfast report better concentration and mood throughout the morning compared to those who eat refined grains. Here’s the difference: In summary, whole grains are better because they maintain stable blood sugar levels and are packed with essential nutrients. What You Can Do: Add whole grains to your first meal of the day, like a bowl of oatmeal topped with nuts and berries, whole grain toast with avocado, or even some muesli with yogurt. 2. The Power Of Exercising Consistently Most people think exercise has to be hard in order to be effective. But consistently exercising is more important than intensity for long-term health benefits. Regular moderate-intensity activities like brisk walking, cycling, or yoga can lead to significant improvements in cardiovascular health, muscle tone, and even mental well-being. ​Research shows​ that people who exercise consistently, at a moderate level, over a 12-week period display substantial health improvements, including better heart function and reduced risk of disease. The key is that consistency helps us form habits, making it easier to develop into a lifestyle, without the burnout associated with high-intensity workouts. What You Can Do: Set realistic exercise goals that suit your schedule and includes a variety of activities. Whether it’s a morning swim, a 30-minute lunchtime walk, or an evening bike ride, the key is to keep it regular. 3. The Easiest Seated Stretch For Stiffness We all sit too much. You know it. I know it. And your body isn’t happy about it. Prolonged sitting at desks leads to muscle stiffness and back pain. Fortunately, the seated leg extension is a simple and effective way to combat these issues. This stretch specifically targets the hamstrings and lower back, which are areas that become particularly tight during long periods of sitting. And regular stretching can significantly lower the likelihood of musculoskeletal disorders. Musculoskeletal disorders, which include conditions ranging from minor aches to severe joint and muscle diseases, can severely impact your quality of life and work productivity. Regularly doing the seated leg extension stretch not only alleviates immediate discomfort but also contributes to long-term health benefits by enhancing circulation and reducing muscle stiffness. It does this by improving blood flow to muscle tissues so that they receive a rich supply of oxygen and nutrients, which is essential for their function and recovery as well as removing waste product build up. What You Can Do: Do the seated leg extension stretch while you’re sitting at your desk, which might be right now. I hope this helps! Client Spotlight – Lana, 30 | Tokyo, Japan | Account Manager Lana had been to gyms, yoga classes, and even worked with a personal trainer but nothing worked until coaching. Her biggest struggle was finding a program that was built around her busy lifestyle. In 6 months she lost 18 pounds (8kg) and it changed her life forever. Our strategy: Introduced more protein and fiber into her diet Discovered lactose intolerance by means of elimination dieting Began batch cooking on the weekend and bringing lunch to work Exercised several times a week including running, yoga, and HIIT By working together Lana cleaned up her diet, shed excess fat, and now feels better than ever in her own body. ​​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last, click here for a free discovery call.​ Food For Thought This Weekend “Perfection is the enemy of progress.”​— Winston Churchill This quote reminds us that it’s okay to mess up because aiming for perfection prevents us from moving forward. Progress comes when we keep pushing, not when we’re stuck trying to be flawless. Therefore, focus on doing what you can right now. Perfection can wait, but our dreams shouldn’t have to. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use…
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The Peak Performance Insider: Mindful Stress Management, The Philosophy Of Washoku, And The Therapeutic Effects Of Japanese Baths

03/01/2024

Estimated read time: 5 minutes I met some college alum at a bar last night for an annual get together. There are only a few Colby grads living here in Tokyo, but it’s nice to see some familiar faces from the same alma mater. We ordered some food and everyone was drinking IPA except me. I stopped drinking a few years ago and immediately became “that guy.” But the longer I don’t drink the more I appreciate that title. I was home by 9:30, in bed by 10, and up at 6am ready for my workout. I can’t say the same for the crew I was with but to each his own. No alcohol allows me to sleep better, recover faster, and have more energy each day. And those are the kinds of results that today’s tips will help you achieve. Now without any further ado… The Peak Performance Insider: 1. Mindful Stress Management Stress has a huge effect on our health, contributing to issues like weight gain and chronic disease. Fortunately mindfulness practices have been shown to significantly reduce stress levels and improve overall health. A ​recent study​ demonstrated that mindfulness meditation could reduce stress and cortisol levels, even having an effect on weight management and overall health (Black & Slavich, 2016). We all know that breathing slowly is one of the best ways to relax in stressful situations. But it turns out that daily mindfulness exercises can help us maintain a healthier mind and a healthier body. What You Can Do: Choose one mindful exercise to practice, like taking a slow walk or eating slowly without distraction (no phone!). 2. The Philosophy of Washoku Washoku, Japan’s traditional dietary culture, emphasizes balance, seasonality, and sound nutrition. It only takes one look at it to know that it’s healthy: It’s no wonder that eating Japanese food correlates with reduced risk of cardiovascular diseases and other chronic conditions. This diet includes a variety of ingredients and cooking methods, focusing on grains, vegetables, fish, and fermented foods, all served in moderate portions. By incorporating Washoku’s principles into our meals, we can enjoy a diverse, nutrient-rich diet that supports our overall health. What You Can Do: Prioritize fresh, whole foods that are boiled, steamed, grilled, or fermented. 3. The Therapeutic Effects of Japanese Baths Japanese onsen, a.k.a. hot springs, are a must if you visit this country. Visiting a Japanese bath is not only a common cultural practice but also a way to significantly boost your physical and mental health. Studies reveal that warm baths have multiple health benefits, including improved cardiovascular function, stress reduction, and enhanced skin health. Even if you can’t visit a Japanese onsen, you can emulate aspects of this experience at home to unwind and rejuvenate. What You Can Do: Take a warm bath before bed infused with minerals or essential oils. Stay strong and I’ll see you next week! Client Spotlight – Nathaniel, 34 | Anchorage, Alaska | Economic Development Click to play video Nathaniel is a college classmate who liked running and hiking but deep down wanted to build muscle and get shredded. His biggest fear was starting and failing another program like he had so many times in the past. But in 5 months he lost 40 pounds of and dropped to 11% body fat. Our strategy: Increased protein intake from 100 to 150 grams per day Changed to a whole food diet with 3+ liters of water each day Began circuit style strength training with kettlebells, TRX, and medicine balls Transitioned to minimalist shoes for running, hiking, lifting, and calisthenics During the 5 months of coaching Nathaniel built loads of muscle, fixed his running posture, and developed a whole new love for cooking. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “The day you plant the seed is not the day you eat the fruit.” – Unknown When you sow a seed, it takes time, care, and the right conditions to grow. This is just as true for gardening as it is for health and fitness. So don’t expect results immediately. Growth and development is a slow process but the fruits of the labor are worth it. Set realistic expectations, build a bulletproof plan, put in the work, and trust the process. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: How To Kill Stress With Constructive Hobbies, The Japanese Superfood You Need To Start Eating, And My Observations On Alcohol

02/16/2024

Estimated read time: 5 minutes Everyone knows me as “the fitness guy” but my first love was actually the piano. I’ve been playing since I was 8 years old and still practice almost every day. When I was young I hated reading music so I rarely practiced what I was supposed to. But I just kept playing and now, almost 30 years later, it’s my favorite form of escape. Which leads us right into our first topic. So without any further ado… The Peak Performance Insider: 1. How to kill stress with constructive hobbies Constructive hobbies, like playing piano, are potent stress-reducers. They’re fun, help us relax, and promote mental health and well-being. Studies highlight the significant positive effects hobbies have on stress reduction and mood improvement. Constructive hobbies are a therapeutic escape from the pressures of everyday life. Plus they improve our focus, make us more creative, and help us feel accomplished. So make time for the things you love each day because there is no magical moment in the future when you’ll be done with everything else. What You Can Do: Pick up a hobby that makes you happy, whether it’s drawing, reading, gardening, or practicing a new instrument. 2. The Japanese superfood you need more of Gobo, or Japanese burdock root, is a staple Japanese superfood. It’s known for its earthy flavor, high mineral content, and a number of other health benefits. It’s commonly prepared in soups, stews, or in tea, and offers a unique way to support overall health. Studies show that burdock root contains powerful antioxidants, which protect your cells against free radicals that may cause heart disease and cancer. It’s also high in fiber, which improves digestion and promotes blood sugar regulation. What You Can Do: Include burdock root in your diet, even if only once a week. 3. My observations on alcohol I have never met anyone who stopped drinking alcohol and didn’t look better, feel better, sleep better, perform better, and spend less money. Maybe it’s a coincidence. Or maybe it’s an uncomfortable truth. Does alcohol help people relax and become more social? Yes. Does it help others escape the pressures of everyday life? Definitely. But does it help people look better, sleep better, perform better, or spend less money? Nope. I drank because all of my friends were doing it and it was the easiest way to meet women in my 20s. But it ruined my sleep and I absolutely hated feeling hungover. Plus I like having deep, meaningful conversations and alcohol never really made that possible. What I ultimately realized is that people often do things that are in our worst interest now because they were in our best interest at some point in the past. I enjoyed drinking in college and throughout my twenties. In fact if I could go back I’d do it all over again. But now that I’m married and have four kids, alcohol doesn’t serve me the same way that it used to. No hangovers means more energy, better focus, and better health. No bar banter means deeper connections and realer relationships. And no alcohol just means a better me. I hope these observations help you embrace new practices for a healthier and happier you. Stay curious and have a great weekend! What You Can Do: If you drink, ask yourself the following questions. Why do I drink? What results do I get from it? Are those results fulfilling? Do those results align with my values and long term goals? I hope this helps! Client Spotlight – Lenny, 60 | Tokyo, Japan | RoRo Transport Click to play video Lenny is a managing director who continued gaining weight and having low energy despite regular exercise. His biggest struggle was not knowing what to eat in order to lose weight and sustain energy. In 3 months he lost 13 pounds and had more energy than ever. Our strategy: Reduced processed foods, refined sugar, and alcohol intake Increased whole food and water consumption Tracked calories and macros using MyFitnessPal By working together Lenny was able to lose weight, improve performance on and off the soccer field, and learn the skills necessary to achieve new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend Discipline is choosing between what you want now and what you want most. – Abraham Lincoln Discipline is the art of prioritizing long-term goals over instant gratification. It’s about making decisions today that your future self will thank you for. And it’s the cornerstone of meaningful habits and achievements. So remember, motivation is what gets you started but discipline is what keeps you going. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: The Link Between Nature And Stress Relief, Why Consistency Is The Key To Longevity, And The Japanese Superfood You Need More Of

02/02/2024

Estimated read time: 4 minutes I’ve lived in Japan for 14 years and I’m still fascinated by this country. The food, language, and people here are like nowhere else on Earth. I’ve learned about health, minimalism, meditation, longevity, and the power of daily routine. So thanks for joining me on this journey of discovery and I hope these insights are helpful. Now without any further ado… The Peak Performance Insider: 1. The link between stress and nature In Japan there are various stress management techniques, but my favorite is forest bathing. ​Shinrin-yoku​ is a relaxation technique that involves spending quality time in nature. ​Studies show that time in nature has measurable health benefits​, including stress reduction and improved cardiovascular health. Embracing similar practices, like daily meditation or nature walks, can also decrease stress and improve your health. Incorporating these practices into our daily routine, even for just a few minutes a day, can significantly impact our overall well-being. What You Can Do: Start your day with sunlight and a 10-minute walk in the woods. 2. Why consistency is the key to longevity In Japan, the emphasis is on regular, moderate physical activity rather than intense workouts. This approach aligns perfectly with what I always advocate: consistency over intensity. In Japan, it’s common to see people of all ages engaging in daily activities like walking, cycling, or light exercise in parks. It’s been shown that consistent, moderate exercise is actually more beneficial for long-term health than the benefits of intermittent, high-intensity workouts. This consistent, moderate exercise regime contributes to longevity and overall health. Incorporating this into our lives can be as simple as choosing stairs over elevators, your bike over the train, or a walk instead of an overpriced cab. Remember, the goal is to stay consistently active, not exhaust yourself with occasional workouts. By integrating simple activities like walking or light exercises into our daily routine, we can mirror this aspect of Japanese longevity. What You Can Do: Build routines that incorporate movement, especially if you commute. 3. The Japanese superfood you need more of Japanese cuisine is renowned for its balance, variety, and small portions. It’s a diet rich in fresh vegetables, fish, fermented foods, and green tea, which are all excellent for gut health and well-being. Incorporating elements of this diet, like fresh veggies and green tea, can significantly benefit your health. Green tea is rich in antioxidants and has numerous health benefits, including reduced risk of heart disease and certain types of cancer. My exploration of Japanese culture has been very eye-opening. It’s a reminder that sometimes the simplest practices can have the most profound impacts on our lives. I hope these lessons inspire you as much as they have inspired me, and that you incorporate them into your life. What You Can Do: Add green tea to your daily diet. Stay inspired and I’ll connect again next week! Client Spotlight – Tsubasa, 39 | Hakuba, Japan | Retail Business Owner Click to play video Tsubasa is a mother and retail business owner who wanted to lose weight after pregnancy. Her biggest struggle was completely rethinking her eating, drinking, and exercising habits. Over 5 months, Tsubasa lost 13 pounds (6kg), reduced her body fat to 19%, and achieved her first bodyweight pull-up. Our strategy: Consumed alcohol less frequently and drank less at each occasion Increased protein intake from 40 to 100 grams per day Strength trained 3-5 times per week with a focus on mind-muscle connection Focused on daily routine, including sleeping and waking earlier By working together Tsubasa was able to burn fat, build muscle, and develop a routine that has transformed her life forever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend If you avoid failure, you also avoid success. – Robert Kiyosaki If there’s one thing to be learned from exercise, it’s that failure is a part of success. Whether you’re doing a one rep max (1RM) on deadlift or holding a plank for as long as you can, failure is inevitable. But failure isn’t the end; it’s a data point. It’s invaluable information about your limits. It shows you just how far you can go right now so you can work smarter and harder to beat it. So embrace failure as a part of the journey. It’s the only way to reach your goals. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

The Peak Performance Insider: Why Preparation Is So Important And How Using Your Phone In The Morning Is Derailing Your Day

01/19/2024

Estimated read time: 4 minutes No one does everything in their schedule. Not you, not me, and not even that person who looks like they’re on top of everything. But failing to plan almost guarantees that you will not accomplish your goals. So don’t just make New Year’s Resolutions. Write down your goals, schedule desired behaviors, then create rock-solid accountability. And remember that your health is an investment, not an expense, that pays dividends for life. Now without any further ado… The Peak Performance Insider: 1. Why preparation is so important Lack of preparation may be the leading cause of death of fitness goals worldwide. I can’t even count the number of clients who have made poor decisions because of poor preparation. Think about the last time you led a meeting without an itinerary or any preparation. How did it go? You may be quick on your feet, but it probably would have gone better if you had spent some time preparing. The same logic applies if you sit on your yoga mat or walk into the gym unprepared. What happens may not be terrible, but it would likely be better with a plan. And when it comes to nutrition and weight loss, planning is virtually everything. So plan your meals in advance. In the beginning this takes some time and effort, but once you build the habit of preparing food it’s as easy as brushing your teeth. Also, knowing what to eat gives you the flexibility to enjoy all different kinds of food without worrying about weight gain. You don’t need to spend hours cooking and filling plastic containers with chicken, rice, and broccoli. Just prepare what you need to hit your macros and calorie goals for the day. What You Can Do: Measure your main meals enough times to eyeball them, and have healthy snacks at the ready at all times. 2. How using your phone in the morning is derailing your day Starting your day with a smartphone can derail you from the get-go. When you grab your phone first thing in the morning, you’re flooded with notifications and emails. This influx of information triggers stress and anxiety, ruining any chance of a calm, focused morning. It also disrupts your ability to prioritize, as you’re reacting to others’ demands instead of setting your own agenda. Instead, dedicate those first moments to exercise, a proven way to boost energy and mental clarity. Use the morning to plan your day, focusing on high-priority tasks, to set a tone of proactivity (not reactivity). Limiting early smartphone use can also improve sleep quality, as screen exposure can disrupt your natural sleep-wake cycle (circadian rhythm) even in the morning. What You Can Do: Avoid smartphones first in the morning to foster a more productive, stress-free start. I hope this helps! Client Spotlight – Mike, 35 | Phoenix, Arizona | Sales Manager Click to play video Mike is a sales manager who had been exercising for years but wanted to go from good to great. His biggest struggle was not knowing the best way to build muscle and functional strength. In 8 months he gained 17 pounds of muscle and dropped his body fat to 10%. Our strategy: Increased protein intake from 80 to 150 grams per day Significantly increased training load by sticking to a rigorous program Practiced intermittent fasting because it suited his schedule and his personal preference Prioritized sleeping 8 hours to maximize muscle recovery and growth By working together Mike was able to build lots of muscle, functional strength, and the knowledge he needs to keep achieving new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “Be kind. You’ll probably forget about it in 5 minutes but the other person might remember it forever.” Kindness has a lasting impact. A small act of kindness might be fleeting for you, but it can leave a lasting impression on others. In your busy life, remember that your kindness can be a powerful, memorable force. It’s a simple yet profound way to positively influence your environment, your peers, and yourself. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: The Ultimate Guide to Finding a Personal Trainer in Tokyo and 5 Essential Ingredients for Health and Fitness

01/12/2024

Estimated read time: 4 minutes Every client I have ever worked with has tried to get fit in the past. So when we first talk there’s often a degree of learned helplessness in their voice. Learned helplessness is a real or perceived lack of control over the outcome of a situation. It develops when you get knocked down so many times that you start thinking, “Why bother trying to stand up?” But no matter what’s happened in your past or how many times you’ve failed, your past does not equal your future. So do not let it define you. Now without any further ado… The Peak Performance Insider: 1. The ultimate guide to finding a personal trainer in Tokyo There is more information online today than at any other point in history. And with all that free information there’s never been a better time to get in shape. But living healthily can be especially challenging for expats living in Japan because of new foods, a new culture, and a completely different language. And although you can diet and exercise on your own, it is statistically unlikely that you’ll get the results you’re aiming for. So whether you’re just starting your fitness journey or you’ve been exercising for years, hiring a personal trainer or online coach is the safest and most effective way to achieve your fitness goals. And since you’re putting your health in someone else’s hands, finding the right guide for you is imperative. What You Can Do: Read the full article ​here​. 2. 5 essential ingredients for health and fitness There is no “secret” to lasting health. But these 5 ingredients are a must: (1) Eat with your stomach: This means listening to your body when you eat. Eat when you’re hungry, stop when you’re full, and don’t aimlessly put food in your mouth. A mindful approach to eating helps prevent bloating, heartburn, and weight gain. (2) Exercise a few times a week: Physical activity helps control weight, improve mood, and even increase your lifespan. The best approach is a combination of cardio and strength training, but there is no perfect program. Remember, any activity is better than none. (3) Get 8 hours of sleep: Sleep is crucial for good health and well-being. It helps your body recover, improves memory, reduces stress, and strengthens your immune system. Get 7-9 hours each night and maintain a consistent sleep schedule on weekdays and weekends. (4) Drink lots of water: Water helps maintain cellular function, support metabolism, and detoxify the body. Good hydration also boosts mental and physical performance, skin health, and helps regulate body temperature. Aim for 2-3 liters (70-100 ounces) every day. (5) Repeat forever: Living a healthy lifestyle is a lifelong commitment. It’s not about quick fixes or temporary changes. Instead, focus on making sustainable lifestyle choices that you can maintain in the long run. Remember: it’s never too late to start. What You Can Do: Choose 1 of the first four ingredients and stick to it for the rest of the month. Once you’ve locked it down, add another. I hope this helps! Client Spotlight – Yasmine, 29 | Tokyo, Japan | Financial Trader Click to play video Yasmine is a trader who wanted to lose weight, get toned, and build muscle and strength for ski season. Her biggest struggles were balancing a busy work schedule with an active social life and avoiding an all-or-nothing approach to fitness. Here is how she lost 11 pounds (5kg) in 12 weeks. Our strategy: Increased protein intake from 40 to 100 grams per day Began strength training in the gym four times a week Tracked all of her meals using ​MyFitnessPal​ Drank alcohol less frequently and less alcohol during each session By working together Yasmine was able to build the muscle, strength, and confidence she needed to enjoy Japan’s world-famous slopes. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend You are born looking like your parents. But you die looking like your decisions. This one speaks for itself. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

Peak Performance Insider: The best weight loss exercise, why you’re sleeping less than you think, and the Japanese superfood you need to start eating

01/05/2024

Estimated read time: 4 minutes If you’re like most people, you’ve just finished writing your New Year’s Resolutions. But the truth is that most resolutions fail. No, that doesn’t mean you’ve waste your time. But it does mean that in order to stick to your resolutions, you’ll have to do things differently. The key is to create accountability until your new habit transforms into lasting change. So set clear goals, find a proven plan, and create structured accountability. Future you will thank you. Now without any further ado… The Peak Performance Insider: 1. The best weight loss exercise Every time I speak at companies about improving health and fitness, someone asks me, “What’s the best exercise to lose weight?” My gut instinct is to yell “A better diet!” But the real answer is even simpler: Walking. Walking is the easiest and most accessible form of exercise on the planet. It’s also the best fat-burning exercise for most people. Walking is a great way to burn calories, bolster the heart, build strong bones, and even improve posture. Plus it releases endorphins that help boost mood while reducing stress and anxiety. And walking isn’t just a physical activity; it’s a remedy for a healthy mind and body. The goal should be 80-100 minutes of walking (8-10k steps) around the house, up and down the stairs, or ​walking meetings​ whenever possible. Any pedometer (step-counter) will do, whether it’s a new smartphone or simple wearable. Remember that every step counts. What You Can Do: Begin walking 8-10k steps every day. 2. Why you’re sleeping less than you think My recent experience with a ​Gen3 Oura Ring​ has been very eye-opening. I didn’t realize that time in bed and time asleep can differ by as much as an hour. That means that getting into bed at 10pm ad getting out of bed at 6am isn’t really 8 hours of sleep. It’s more like 7… My Sleep Score I was in bed at 10pm—eye mask on with my head on the pillow—and up at 6am. That makes my total bedtime 8 hours but my total sleep time only 7 hours and 3 minutes. Now considering that ​adults should get 7-9 hours of sleep each night​, I’m barely making the cut. So if you think you’re getting 6 hours of sleep it’s probably more like 5…leaving you in a pretty bad state of mental and physical functioning. I know this sounds impossible. I’ve worked with hundreds of people who’ve struggled with sleep. But regularly sleeping 7-9 hours is the only way to unlock your body and brain’s potential. So choose a bedtime and a wake time separated by 8 hours, then stick to it. What You Can Do: Maintain a regular 8 hour sleep schedule. 3. The Japanese superfood you need to start eating Miso soup is more than a comforting bowl of warmth. It’s a treasure trove of health benefits. This age-old Japanese superfood is mainly made from fermented soybean paste, seaweed, and tofu, making it a great source of vitamins, minerals, and proteins. It also contains vitamin B12, vitamin E, vitamin K, calcium, iron, and phosphorus, which all support key bodily functions. Plus the fermentation process used in making miso creates beneficial probiotics, which aid digestion by maintaining a healthy balance of bacteria in the intestines and promoting gastrointestinal health. All in all, miso soup enriches the body, elevates the mood, and enhances the culinary experience. And here in Japan most people drink miso soup once a day. But aiming for once a week is a great way to regularly infuse delicious nutrients, probiotics, and antioxidants into your diet. What You Can Do: Drink miso soup at least once a week. I hope this helps!​ Client Spotlight – John, 42 | Canberra, Australia | Diplomat John is a breadwinning father who was feeling tired, bloated, and uncomfortable in his own skin. He needed to lose weight and lower his blood pressure for himself and as an example for his family. His biggest struggles were drinking too much, sleeping too little, and not knowing what to do in the gym. In 16 weeks he lost 28 pounds (13kg) and completely transformed his life. Our strategy: Food prepped and packed a healthy lunch for work Drank less regular beer and more non-alcoholic beer Regularly ran, boxed, and practiced yoga Began wearing an eye mask and ear plugs to improve sleep By working together John built lean muscle, lost ~30 pounds of fat, and now feels confident with his shirt off. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call. Food For Thought This Weekend “Everyone must choose one of two pains: the pain of discipline or the pain of regret.” — Jim Rohn The pain of discipline involves getting up for that workout, eating a healthy lunch, and sleeping instead of binging another episode. It’s not easy at the start but ultimately makes you healthier and happier in the long run. The pain of regret involves feeling worn down due to constant neglect, struggling with fatigue, and never living up to your potential. It’s easy at the start but ultimately prevents you from living your best life. So the choice is yours: discipline or regret. Which pain will you choose? – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do…
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Peak Performance Insider: How to not gain weight over the holidays, why you start losing muscle in your 30s (and how to stop it), and the best decision my best friend made in 2023

12/29/2023

Estimated read time: 5 minutes This first email issue of the ​Peak Performance Insider is brought to you by ​MH Health Coaching.​ We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies. We have 3 private coaching spots available in January, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started. Click here to sign up for a Free Discovery Session Merry Christmas and a Happy New Year! Thanks for being a part of this community and I hope you’re as excited as I am for 2024. If you’re new here, thanks for joining. I’m really happy to have you. And if you’ve been here a while, thanks for sticking along for the ride. Now without any further ado… The Peak Performance Insider: 1. How to not gain weight over the holidays Surviving the holidays without gaining weight is pretty much everyone’s plan. And lucky for you the key to success is very, very simple. Eat in moderation and stay active. That’s it. No false promises or fancy workouts. No January fad diets or weight loss pills. It just comes down to building some structure and balance. What You Can Do: Have a look ​here​ for the full explanation. 2. Why you start losing muscle in your 30s (and how to stop it) You lose 3% to 8% of muscle mass every decade starting in your 30s. It’s a phenomenon called sarcopenia. Sarcopenia is the gradual decline in the size, strength, and functionality of muscle due to natural aging. Fortunately, no matter how old you are or how much experience you have, strength training is the single best way to preserve and restore muscle mass. So although going for walks, sleeping 8 hours, and eating healthily are great habits, if you are not regularly strength training your body will literally wither away. Do you have to workout in a gym? No. You can build muscle practicing yoga, doing calisthenics, or lifting weights at home. But when it comes to building muscle and strength, there is no substitute for hard work. Your muscles will only grow if you push them outside their comfort zone. So get comfortable being uncomfortable. Your body actually depends on it. What You Can Do: No matter how you choose to exercise, make sure you include strength training. 3. The best decision my best friend made in 2023 One of my childhood friends lost 30 pounds within the last 10 months. And it mainly happened because he decided to finally stop drinking alcohol. In December last year he asked for my help going alcohol free this year. He wanted to lose weight and have more energy so he could be the best dad possible for his 3-year-old son. He had tried on his own but always failed and he knew that he needed some help. So we got on a call, made an agreement, and I became his accountability partner. 10 months later his eating habits, sleep, work, and family life have all made massive improvements. And “my goal went from let’s stay in shape for the kid to can I get 6 pack abs?!” If there is any secret to his success it’s creating bulletproof accountability. And it fills me with joy knowing one of my best friends is now living his best life. What You Can Do: Find an accountability partner to help you reach your goals in 2024. I hope this helps! Client Spotlight – Alex, 48 | Tokyo, Japan | Data Center Developer Click image to see video Alex is a father who needed to lose weight and get in shape for his family. His biggest struggle was lacking the confidence to eat well and exercise consistently. In 16 weeks he lost 28 pounds and completely transformed his life. Our strategy: Practiced intermittent fasting with a 16:8 schedule Increased whole food and water consumption Reduced processed foods, refined sugar, and total alcohol intake Multiplied exercise volume from zero to several times a week By working together Alex built lean muscle, shed excess fat, and now feels confident in his own body. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “Everyone must choose one of two pains: the pain of discipline or the pain of regret.” — Jim Rohn The pain of discipline involves getting up for that workout, eating a healthy lunch, and sleeping instead of binging another episode. It’s not easy at the start but ultimately makes you healthier and happier in the long run. The pain of regret involves feeling worn down due to constant neglect, struggling with fatigue, and never living up to your potential. It’s easy at the start but ultimately prevents you from living your best life. So the choice is yours: discipline or regret. Which pain will you choose? ​– Menya When you’re ready, here are 3 ways I can help: 1. ​Download my free health and fitness guide​. When you’re ready to tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? ​Apply for private one on one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link: 👉 https://www.menyahinga.com/newsletter/ 👈

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