Ravi Summan Wellness January 2024 newsletter

Happy New Year

Your Path to Achieving Goals

Previously I have referenced Dry January, this runs in the UK from the 1^st – 31^st 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 and the results she gained from not drinking alcohol were increased energy, weight loss and better sleep.

Those who have taken part report;

• Noticing their skin getting brighter
• Saving money!
• A general improvement in their health
• Better sleep
• Drinking healthier year-round

To recap, research published in 2018 in the British Medical Journal also found that a month off from alcohol;

•  Reduces diabetes risk
• Lowers cholesterol
• Reduces levels of cancer-related proteins in the blood



For those who have ever tried Dry January, please do share your experience. 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

New Podcasts and Media Content Being Released

During previous years, 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 ravisumman.com[RS1] , 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

How Will You Exercise at Home?

Although we have made some adjustment in our personal and working lives after the pandemic, the option to exercise at home will remain a suitable choice for many. Variety of exercises aligned to your specific fitness goals is supported by the range of exercise equipment you will find in a gym. At the same time, you can still make progress in your fitness goals by training at home. It only takes some equipment - dumbbells, kettlebells, an exercise mat and a step box. 

I would also like to add that whether you train at the gym or at home, by changing your training routine every six weeks or similar frequency, forcing the muscles to adapt to change will support the stimulus needed to deliver the results. For more advice on the required exercise routine and eating plan aligned to your body type and goals, book your free consultation now by contacting me: info@ravisumman.com

The following are some examples (not exhaustive) of exercises you can do while at home:

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, incline bench and dumbbells, barbell for free weight training such as:

Barbell or Dumbbell flat bench press

Dumbbell pullover

Dumbbell flys

Shoulders:

Dumbbell Press

Dumbbell Side and Rear Lateral Raises

Back:

Wide grip or narrow grip chins (if you have access to chinning bar in your home gym)

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 (hold for at least one minute or longer while keeping balance. For those new to this, practice makes this possible.)

Abdominals:

Leg raises on floor (keep lower back on floor with legs straight)

Abdominal curls (keep lower back on floor to isolate abdominals)

Please 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 to Take Action in achieving your goals in 2024?

We all experience thoughts when we try to set specific goals which can be practical to pursue with a timeline. My feelings on this are goals do not always have to be about success in business, you may desire more time to yourself and with your family or to focus on other personal development.

• What are your personal goals in 2024 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?

As I have also experienced failure during the pursuit of goals, I have learned by admitting when a mistake is made and taking immediate action to learn from it, it enables achieving that goal. Please may I also share with you that as each of you are unique in your own way, you all can improve your overall health and take your fitness to a higher level. 

For any guidance on where to start first with goal setting or on the right training and eating plan for you, you are welcome to book your FREE initial consultation now by emailing me at: info@ravisumman.com

Lets make this your year to experience better health, happiness and success.

Wishing all of you the best.