🕺 Interesting People

Meet Andrew

From Overcoming Trauma to Inspiring Others: Andrew's Fitness Journey

After feeling lost post-school, Andrew joined his first gym and found purpose and community.

Influenced by bodybuilding legends like Arnold Schwarzenegger and Lou Ferrigno, he maintained his exercise routine for over 30 years, despite significant setbacks like a car accident and a brain aneurysm.

He shares how his approach to fitness has evolved from focusing on muscle gain to promoting longevity and overall well-being. His journey in the health and fitness industry since 1992 has allowed him to inspire others.

Andrew emphasises consistency over intensity and highlights the social and mental benefits of staying active.

You can watch our interview with Andrew here.

📝 Health & Wellness News

What we’ve been reading this week

🚶‍♀️ Good News: 7,000 Steps Might Be Enough

New research from the University of Sydney shows you don't need to hit that intimidating 10,000-step target to see real health benefits. Walking just 7,000 steps daily was linked to a 37% reduction in cancer deaths, 38% lower dementia risk, and 22% less depression. The researchers found that even 4,000 steps made a difference compared to very low activity levels.

Sources: The Guardian | The Lancet Public Health

🍎 You Can't Outrun a Bad Diet, Study Confirms

A groundbreaking study comparing people from 34 countries found that hunter-gatherers and office workers burn roughly the same number of calories daily, despite vastly different activity levels. This suggests that diet, not lack of exercise, is the main driver of obesity in modern societies. The research points to ultra-processed foods as a key culprit.

Source: NPR

💪 Strength Training: Your Secret Weapon for Fat Loss

Lifting weights isn't just about building muscle – it's one of the most effective ways to burn fat long-term. New research shows that strength training boosts your resting metabolism, meaning you burn more calories even when you're not exercising. Just two sessions per week can improve blood sugar, bone density, and cognitive function.

Sources: CNET | The Independent

🧘‍♀️ Brief Mindfulness Boosts Brain Function

Scientists have found that even short mindfulness sessions can improve attention and brain function. A recent study showed that brief mindfulness interventions led to better blood glucose and lipid metabolism, plus reduced depressive symptoms. The effects were particularly strong in people who practiced regularly.

Sources: Frontiers in Psychology | Nature Scientific Reports

🏃‍♂️ It Takes 10 Weeks to Build a Habit, Not 21 Days

Forget the old "21 days" rule – new research shows it actually takes an average of 10 weeks for behaviours to become automatic habits. The study found habit formation can range from 18 days to 254 days, depending on the complexity of the behaviour and individual differences. The key is consistency, not speed.

Sources: Forbes | Myndy Coaching

🧬 What Centenarians Actually Take for Longevity

A fascinating new study looked at the supplements taken by people who live to 100 or older. Rather than exotic compounds, centenarians tend to focus on basic nutrients like vitamin D, omega-3s, and magnesium. The research suggests that simple, consistent supplementation alongside healthy lifestyle habits may be more effective than complex protocols.

Source: NMN.com | Today.com

👍 Actionable Tip of the Week

The Two-Minute Rule

Starting an exercise habit feels overwhelming when you think about 30-minute workouts, but what if you only committed to 2 minutes? The beauty of the 2-minute rule is that it's so small it feels impossible to fail, yet it builds the neural pathways that create lasting habits.

Once you've done your 2 minutes consistently for a week or two, you'll often find yourself naturally doing more – not because you have to, but because you want to. The hardest part of any workout is starting, and this rule removes that barrier completely. Some days you'll stop at 2 minutes, other days you'll keep going, and both outcomes are wins!

Pick one and start now: Choose one simple movement (walking, stretching, or bodyweight exercises) and commit to just 2 minutes daily for the next week.

😊 Fun & Quirky

The lighter side of Health and Life

🏋️‍♂️ 73 Fitness Memes That'll Make You Laugh (And Maybe Motivate You)

From the eternal struggle of leg day to the questionable protein shake experiments we've all tried, these fitness memes perfectly capture the reality of trying to stay healthy. Warning: may cause uncontrollable giggling in public places.

Link: Origym

 🤔 6 Strange But True Health Tips That Actually Work

Did you know drinking coffee before a nap makes it more effective? Or that you shouldn't brush your teeth immediately after eating? These weird-sounding health tips are backed by science and might just change your daily routine.

Link: Time

 🚫 The Wellness Trends Experts Want You to Stop Following

Health experts are "de-influencing" some popular TikTok wellness trends, including extreme restrictive diets and the toxic "earn your food" mentality. A refreshingly honest look at which trends to skip.

Link: CNET

🐾 Pets Helping Their Humans Exercise (Adorably)

Watch the sweetest compilation of cats and dogs "helping" their owners work out. From yoga-interrupting cats to dogs who think they're personal trainers, these furry fitness buddies will melt your heart and might inspire you to include your pet in your next workout.

Link: Youtube