Welcome back to Sunday Coffee 🙂
Excited to get back into the swing of things here, here’s what we’re covering today:
Sunday Coffee Pro - a new premium newsletter sending out 4 muscle building workouts per week
Movement - Kettlebell Full Body Rotations
Topic - How using the Sauna can improve your health
Sunday Coffee Pro
Those of you who have been here for a while might know that I train clients remotely 1:1. But not everybody wants to invest in a full time 1 on 1 coach, because for some people it’s overkill.
I’ve found that a lot of people just want to get proven workouts to do each week - simple as that.
SO - I’m excited to announce Sunday Coffee Pro, a premium newsletter that will deliver 5 proven workouts to your inbox every week.
If you want to…
Build a muscular, strong body
Work with a professional trainer and a group of peers (without breaking the bank)
Gain confidence going into the gym knowing what you’re doing and why
Then this is for you.
Here’s a quick example of what these workouts will look like:
As shown above, each workout will include:
warm-ups
working sets
and cooldowns, along with how-to videos for each exercise
If you want to try a week of it for free, you can sign up here :)
Note: you should have access to a gym to sign up.
Movement: KB Full Body Rotations
This has been one of my favorite movements lately.
This variation on kettle bell rotational swings incorporates your whole body, helping you strengthen your…
obliques
deltoids
hips
lower back, etc.
Choose a light weight when performing these as controlling the momentum of the KB is half the battle here and you don’t want to injure yourself.
For maximum effect, make sure you swing all the way through on each side - getting a deep stretch for your obliques and really working through a full rotation.
Try 12 reps total, 6 to each side.
Tactic: Using the Sauna to improve your health
Sauna’s have been blowing up in popularity over the past few years. Some studies have come out that indicate that the regular use of sauna’s can help people to stave off disease and live longer.
Some of the leading causes of death in United States and the rest of the world are grouped into what are called Cardiometabolic Diseases.
Cardiometabolic diseases (CMDs) are a group of conditions that include heart attacks, strokes, diabetes and more . They are a significant health challenge and a leading cause of death.
Some common characteristics of CMDs include: Insulin resistance, Impaired glucose tolerance, Dyslipidemia, Hypertension, and Central adiposity.
Using a sauna regularly has been shown to help mitigate some of these common characteristics. It can help:
lower blood pressure
mitigate stress (physically and mentally)
ease joint pain and improve muscular recovery
improve your sleep
assist your body to get rid of toxins and heavy metals
and a lot more
TLDR: Regular Sauna use can help mitigate inflammation and encourage cellular health. Try using the sauna for 10 minutes the next time you finish a workout!
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