The Health Benefits of Cycling, What We Can Learn From the Mediterranean Diet & How to Reduce Pain with an Ergonomic Workspace
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.
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.
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
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.
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 from them.
By accepting and pushing through early uncertainty, we build the skills necessary to achieve excellence.
So, welcome the initial embarrassment and discomfort; it’s a sign of progress and a vital step towards mastery.
– 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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