 After yesterday’s post, a couple of people messaged me asking about my new workout routine. My answer? Yes, I can absolutely share it. It’s nothing overly complicated, but it works well for me, fits into my schedule, and only takes about 45 minutes to complete.
My routine is structured across five days, allowing me to focus on different muscle groups while keeping things efficient. Monday, Wednesday & Friday: These days are focused on upper body strength. I do:
I complete 4 sets of each, following a rep scheme of 12, 10, 8, and 6. Tuesday & Thursday: These sessions focus on core and lower body strength. My exercises are:
Again, I follow the same structure: 4 sets of each, with reps at 12, 10, 8, and 6. I follow a descending rep scheme for all my exercises. Unlike a traditional reverse pyramid, I don’t increase the weight as the reps go down—I keep it the same throughout. The idea behind this structure is to start with slightly higher reps while I’m fresh, then gradually decrease as fatigue sets in. This approach helps me push myself without sacrificing form, making each set feel effective while keeping my workouts efficient. One of the key aspects of this routine is that I keep my weekends free for recovery. Rest days are just as important as training days—if not more so. They allow muscles to repair and grow, help prevent burnout, and reduce the risk of injury. Overtraining can actually be counterproductive, so I make sure to give my body the time it needs to recover properly. This routine is simple, quick, and suits my goals. It’s easy to stay consistent with, and by alternating exercises throughout the week, I keep things balanced. If you’re considering a new workout plan, I’d always recommend tailoring it to what works best for you. Consistency is key, but so is listening to your body. Let me know—do you prefer structured routines, or do you mix things up as you go?  In our fast-paced world, many of us are constantly running on empty. Sleep often becomes a luxury we can’t afford, with many sacrificing those precious extra minutes in the morning to squeeze more into the day. However, if you could just carve out an extra 30 minutes of sleep, the benefits to your body and mind could be truly remarkable. Let’s explore the positive effects that just half an hour more of rest could have on your overall health and wellbeing.
One of the most immediate benefits of getting an extra 30 minutes of sleep is an improvement in your mood. Sleep plays a critical role in regulating emotions and reducing stress. When you don’t get enough rest, your body’s production of stress hormones, like cortisol, increases. By giving yourself those additional minutes of sleep, you help your body lower cortisol levels and improve mood regulation, which leads to a calmer, more positive mindset throughout the day. You may also find yourself more patient and less prone to irritability, allowing you to handle stressful situations with a clearer, more focused mind. An extra 30 minutes of sleep can also enhance your cognitive function. Sleep is crucial for memory consolidation, learning, and decision-making. Inadequate rest can impair your ability to focus, think critically, and retain new information. With just an extra half hour of sleep, your brain has more time to recharge, improving attention span, problem-solving skills, and your ability to think clearly. This can be particularly beneficial if you’re facing a busy day at work or school, allowing you to perform better in your tasks and have greater mental clarity. In addition to cognitive benefits, sleep is essential for physical health and recovery. Your body goes into repair mode during sleep, especially during deeper stages of rest. This is when your muscles recover, tissue repair happens, and growth hormone levels rise. By extending your sleep duration by just 30 minutes, you give your body more time to repair and rebuild. This can be particularly helpful for those who engage in physical activity, as it can aid in muscle recovery and reduce the likelihood of injury. Sleep also plays a vital role in regulating your immune system. Getting sufficient rest boosts your body’s ability to fight off infections and illnesses. In fact, studies have shown that even just one night of inadequate sleep can weaken the immune response. By consistently getting an extra 30 minutes of sleep each night, you’re supporting your body’s defences, helping to keep you healthy and ward off colds, flu, and other illnesses. Additionally, an extra 30 minutes of sleep can help improve your metabolism and support weight management. Poor sleep has been linked to disruptions in hunger hormones, leading to increased cravings for unhealthy foods, particularly those high in sugar and fat. Sleep deprivation can also reduce your body’s ability to process glucose efficiently, which can lead to weight gain over time. Giving yourself an extra 30 minutes of sleep can help restore hormonal balance, reduce cravings, and support better blood sugar regulation, making it easier to maintain a healthy weight. Finally, sleep is essential for maintaining long-term health and wellbeing. Chronic sleep deprivation has been linked to a range of health conditions, including heart disease, diabetes, and high blood pressure. By prioritising an extra 30 minutes of sleep each night, you’re investing in your future health and lowering your risk of developing these serious health problems over time. Even small improvements in sleep duration can have a significant impact on your overall health and longevity. In conclusion, getting an extra 30 minutes of sleep can make a world of difference in how you feel, function, and perform throughout the day. From boosting your mood and mental clarity to supporting physical recovery and immune function, the benefits are undeniable. While it may seem like a small change, prioritising sleep can have a profound impact on your overall health and wellbeing. So, next time you find yourself tempted to stay up a little later or wake up earlier, remember that an extra half hour of rest could be exactly what your body and mind need to thrive. |