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HealthSecrects

Nick Catto

London/Dubai | Updated: 19.12.2023 | 3 min read

Marketing professional with a passion for exercise and team sports

My morning route

Wake up around 630, quick coffee and head to the gym. I like to have morning gym sessions that mainly consists around compound lifting. I like to finish my sessions with a cold plunge - there is no better way to feel sharp for the day than cold therapy. Then it is time for work!

My health hacks

Staying hydrated is key! Keep a reusable water bottle at your desk to ensure you're sipping throughout the day. Hydration supports focus, energy, and overall well-being. #HydrationHabit #HealthyWorkLife

What I like to eat

Boosting productivity through a high-protein diet - I fuel my workdays with lean proteins like chicken, tofu, and nuts, providing sustained energy and focus for peak performance.

What I avoid to eat

In my pursuit of wellness, I consciously steer clear of processed and fast foods. Opting instead for whole, natural ingredients fuels both my body and mind. Prioritizing fresh produce and home-cooked meals not only supports my health goals but also enhances my energy levels and overall vitality

My exercise plan

Balancing strength and hypertrophy, I embrace a dynamic gym routine. With a focused 4-day lifting split alternating between power and hypertrophy. I Integrate two lower-body and two upper-body days, I strive for comprehensive development. Beyond the gym, I elevate my activity by ensuring a high step count aiming to exceed 12000 steps a day.

My skincare routine

I start and end my day with a gentle cleanser to rid my skin of impurities. Incorporating a hydrating moisturizer with SPF shields my skin from environmental stressors. Twice a week, I exfoliate to remove dead skin cells and encourage renewal. Consistency and quality products tailored to my skin type are the cornerstones of my skincare regimen, ensuring a confident, fresh-faced appearance every day.

My typical gym session

Warm Up:

  • I always start my gym sessions with 10 minutes incline walk to get the body warm.
  • I then loosen up with a comprehensive stretch. Making sure that the target body area is ready for the session ahead
  • On board pre-work out mix

Main Session - Upper Power:

  • Barbell Bench Press - 3 sets x 4-6 Reps
  • Dumbell Incline Press - 3 sets x 8-12 Reps
  • Barbell Bent Over Row - 3 sets x 4-6 reps
  • Lat Pull Down - 3 sets x 8-12 reps
  • Overheard Press - 2 sets 4-6 reps
  • Barbell Curl - 3 sets x 8-10 reps
  • Skullcrushers - 3 sets x 12 reps

Warm Down:

  • Stretch
  • Deep breathing

My wellness tips

It has to be cold therapy - ever since I incorporated this into my daily routine, the mind and body has never been better

My go-to health products

O.R.S Hydration Tablets (24 Soluble Tablets) - BLACKCURRANT

O.R.S Hydration Tablets (24 Soluble Tablets) - BLACKCURRANT

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Email me when this item is back in stock.
Total: $6.99
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Cetaphil Daily Face Moisturizer Sunscreen SPF 50 (1.7 oz)

Cetaphil Daily Face Moisturizer Sunscreen SPF 50 (1.7 oz)

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Total: $20.67
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