83% of you have already given up on improving yourself – Don’t!

So its the 1st of Feb and according to various media sources 83% of people have already failed on their new years resolution. The top two reasons given 1) “Struggled to find time” and 2) “I didn’t really know what I was doing”.

I asked a friend of mine who is a personal trainer to see if he could provide some help for those interested in giving a healthier lifestyle another shot. I gave him two instructions, make it easy to fit in and easy to follow. I think if you read the below you will agree Rob (of RL Fitness) has delivered just that.

Hopefully you will enjoy the below and find it easy to work into your day…over to Rob.


Let me introduce myself I’m Robert Leat from RL fitness, I work with a lot of busy professionals and business owners. I help them find ways to fit exercise into their busy schedule.

One of the ways I do this is by giving them short but intense workouts they can do anywhere with no equipment.

Ben has asked me to put together a short 10 minute workout that his blog readers could do first thing in the morning and requires no equipment. Although the workout is only 10 minutes long as it uses a HIIT approach (alternating a period of high intensity with a period of rest/ low intensity)

It’s incredibly effective as it helps to speed up your metabolism which means you will burn more calories.

This workout is also a great way to wake your body up first thing in the morning, I suggest doing it pre breakfast and shower.

This workout is made up of 10 exercises, 20 seconds work then 10 seconds rest, repeat for 2 rounds.  No equipment is required, and you only need a small amount of floor space. Use a HIIT workout timing app to keep track of the timings. If you are unsure of what any of the exercises look like or how to perform them, please just click on the exercise name for  a tutorial.

Safety disclaimer – please consult with a doctor before undertaking exercise to make sure that it is safe for you to do so. If you feel any extreme pain or discomfort during or after the workouts please seek medical guidance.


Exercise Work Rest
Squats 20 secs 10 secs
Lunges 20 secs 10 secs
Mountain climbers 20 secs 10 secs
Push ups (go onto knees if unable to do full push up) 20 secs 10 secs
Crunches 20 secs 10 secs
Bench dips (use chair or edge of sofa/ bed) 20 secs 10 secs
Plank up downs 20 secs 10 secs
Pike push up 20 secs 10 secs
Bicycle crunch 20 secs 10 secs
Flutter kicks 20 secs 10 secs


Finishing off your day

Something else that is very important when it comes to health is sleep, for an adult it’s recommended that we should be getting between 7-8 hours of sleep a day. But often many of us don’t manage to get enough sleep. A lack of sleep leaves you feeling exhausted and reaching for endless amounts of coffee.

But did you know lack of sleep can also lead to weight gain? A lack of sleep can affect the hormones which are responsible for controlling our appetite, lack of sleep makes you feel hungrier and less satisfied by food so you eat more and subsequently this leads to weight gain.

So what can you do to finish off your day and get more sleep?

  1. Stop using technology before bed

The blue light on technology can make it difficult for you to fall asleep, it’s also very easy to get distracted by social media. So stop using phones, computers and tablets etc before bed.

  1. Meditate for 10 minutes before bed.

Something I do on a regular basis is meditating before I go to sleep. I find this helps me to unwind and feel more relaxed. A great app I recommend for meditation is headspace.

I also suggest checking out the honest guys youtube channel as they have a ton of meditation videos.

  1. Make sure your room is the right temperature

Make sure your room isn’t too hot or too cold as this could make it difficult for you to sleep, as you feel uncomfortable.

  1. Make sure it’s dark in your room

Invest in blackout blinds or curtains with blackout lining to keep street light and daylight out of your room, which could keep you awake.


I hope the 10 minute workout for you to start your day will be something you can fit to your schedule, the difference it can make will shock you. Combining the workout with the tips to help you finish off your day  will have you moving towards your physical goals in no time.  For more content like this check out my blog.


In summary I’d like to thank Rob for taking the time to provide this for my readers. Hopefully it will help some of you that have lost your way on those once determined resolutions.

If you have any questions for Rob please feel free to visit his website RL Fitness

It is also worth mentioning that Rob is offering a free 30 minute Personal Training session to all my readers, to redeem this please contact Rob and quote FuturesProtected30 and he will book you in.


As always If you would like to find out more about Life Insurance, Critical Illness cover, Income Protection or would like to understand your situation please feel free to give me a call or drop me an email.

Best wishes,


Ben Mason

0117 979 0118 – 07702 577 452



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