The Power Of Tabata Training, Why Yuzu Fruit Is So Good For You & Simple Ways To Avoid Pain While Sitting
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.
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
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.
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 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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