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

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.

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