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Ravi Summan January 2023 news letter
Happy New Year! I hope you all had a wonderful festive season and took time out to rest, enjoyed with your family and friends. This is also the time where many set goals for the year ahead.
In 2022, we gradually adjusted to life after the global COVID-19 pandemic. Today in the workplace across the UK and globally, it is common for a range of organisations to provide a hybrid type of working environment. I often get asked how many times would one be expected to be in the office and work from home? Whatever your mode of working, health and wellbeing is a theme that has rightfully gained more importance. It is encouraging that there are still initiatives supporting a work life balance and for the workforce to have access to wellbeing resources.
With the growth in returning to the office or workplace, exercising at home will remain part of a weekly training regime. However, it is important to use the gyms for variety of exercise and cardiovascular machines to meet your fitness goals. On this note, what does your weekly training routine involve?
New Podcasts Being Released in 2023
During last year, I have been fortunate to have hosted both Bhavisha Pankhania and Kam Dehal as my guests who shared their insight in yoga and life after the pandemic. The Ravi Summan Wellness podcasts can be accessed from Apple, Google and Spotify podcasts. On this site, you can also listen to them from the resources section.
More news on forthcoming podcasts with wellbeing practitioners and medical professionals will follow. For anything you would like to have covered in forthcoming content, please feel free to email me at; info@ravisumman.com
What are you doing different in January ?
January traditionally has been the month for setting new goals and resolutions as well as for trying something new. You have heard of Dry January, this runs in the UK from the 1st – 31st January and basically encourages participants to be alcohol-free for the month. Dry January officially started in 2013 with 4,000 people and has come a long way since with over 100,000 taking part in 2020. However, it all started in 2011 when Emily Robinson signed up for her first half marathon which took place in February. She didn’t like running but found the training was easier if she didn’t drink. She also loses weight, sleeps better and feels like she has more energy too. In 2021 Emily joins Alcohol Change UK and gives up drinking in January again, It is packed full of hints and tips:
Those who have taken part report;
- Noticing their skin getting brighter
- Saving money!
- A general improvement in their health
- Better sleep
- Drinking heatlthier year-round
Research published in 2018 in the British Medical Journal also found that a month off from alcohol;
- Lowers blood pressure
- Reduces diabetes risk
- Lowers cholesterol
- Reduces levels of cancer-related proteins in the blood
It has been reported in the past that alcohol is a major risk factor for death, ill-health and disability for people aged 15 – 49 in the UK.
For those who have ever tried Dry January, it would be great to hear from you. More details can be found at the Dry January website. It’s packed full of hints and tips:
https://alcoholchange.org.uk/get-involved/campaigns/dry-january
How Do You Exercise At Home ?
While the gym provides a range of exercise equipment and classes for all levels of fitness, you can still make gains by training at home. It only takes some equipment - dumbbells, kettlebells, an exercise mat and a step box – you really can push forward with your training. Here are some examples of exercises you can do using your own bodyweight or some equipment;
Chest:
Push ups from the floor using your own bodyweight (you can also use a medicine ball to work on mobility and coordination of movement)
Using a flat bench and dumbbells, other ways to exercise your chest:
Dumbbell flat bench press
Dumbbell pullover
Dumbbell flys
Shoulders:
Dumbbell Press
Dumbbell Side and Rear Lateral Raises
Back:
Bent over Kettlebell rows or Dumbbell row using flat bench
Stiff leg deadlift using dumbbell (great for hamstrings too)
Back extensions on the floor using your own bodyweight
Legs:
Dumbbell squats
Dumbbell lunges (you can also use a step box to add additional intensity)
Kettlebell squats using a wider stance which works more on the inner thighs
- Single leg squats
- Calf raises using a step box
Core:
Plank to the front and side
Abdominals:
Leg raises on floor
Abdominal curls
NOTE: Before starting any exercise or fitness training programme, please contact your GP or doctor if you have any underlying health conditions.
If you’re interested in finding out more about how we can help you reach your goals and train at home or in the gym, please do get in touch.
How Will You Achieve Your Goals in 2023 ?
Over the festive season it is common to have a little bit of overindulgence, as we start the new year, what are your thoughts on the following:
- What are your personal goals in 2023 and Why?
- What do you want to experience for you, your business / career, your family?
- What are your health and wellness goals during this year?
Please always remember that it is never too late to fulfil your potential, get the physique you want or improve your overall health. If you have goals or need guidance on where to start first and could do with some support to ensure you make those happen, we can most certainly help!
Book your FREE initial consultation now: https://www.ravisumman.com/schedule and let’s make this year a success !
Wishing all of you an enjoyable year of good health, success and happiness.
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