🎶 It’s happened again 🎶

🌱 HEALTHY

Five Minutes That Can Change Your Health And Body

So there’s a guy called Jack Wiltshire (sober.fitness) who shares an idea on his page I think more people should try. He calls them Fitness Dailys. The idea is simple: pick one exercise, do it for 5, 10, or 20 minutes a day, and repeat it for 90 days. That’s what he calls a “season.”

On the surface it looks silly. Five minutes of bicep curls? Ten minutes of squats? But that’s the genius of it. It’s the compound effect. The reps add up, and by the end of 90 days you’re stronger, sharper, and most importantly you’ve built the habit of daily training.

As someone with a background in sport and exercise science, I’ve always preferred timeless training protocols.

Personally, I’ll happily spend hours a day in the gym. But that doesn’t work for everyone. What I like about Jack’s approach is how accessible it is.

If you are new, start with just one daily for five minutes. If you are already training, use dailys to target weak spots without messing with recovery.

Equipment isn’t a barrier either. As my coach used to say, “you only need a floor. If you don’t have a floor, you’ve got bigger problems.”

Here are some easy options:

• Push ups

• Squats

• Sit ups

• Pull ups (if you have a bar or ledge)

• Bicep curls with any resistance (fill a rucksack for example)

Takeaway: Commit to one exercise every day for 90 days. Keep it simple, keep it light, and see what happens. If you accept the challenge, message me in three months with your results.

🪙 WEALTHY

Turn Your Empty Space Into Income

Most of us think about earning extra income online, but one of the easiest ways to make money while traveling is offline: renting out your place when you are not there.

It is more common than you might think. Many nomads let their flat back home cover their costs abroad. I have heard people say things like, “my apartment in London is paying for my month in Mexico.” When the numbers work, it can feel like free money.

But it is not passive. You need to check the local rules, arrange cleaning, and figure out how to handle guests while you are away. Some months will be slow. Some guests will be demanding. And there are always hidden costs that take a slice of your earnings.

Still, when you get it right, the upside is real. A couple of weeks booked could cover your next flight. A good month could pay for your full stay abroad. For many remote workers this is the difference between scraping by and enjoying their travels without constant money stress.

Takeaway: If you have a place sitting empty, you are leaving money on the table. Let it work for you. I put together a full step-by-step guide on how to do this, which you can read here.

📚 AND WISE

Freedom Through Focus

I came across this James Clear quote this week:

This hit me because the whole point of living and working remotely is freedom. That freedom is what draws most of us in. But sometimes all those choices can become overwhelming. Too many paths, too many options, and suddenly we are stuck standing still.

The irony is that narrowing our focus often creates more progress than keeping every option open. Having a “tunnel,” as James calls it, gives us momentum. Commitment to a goal, idea, or plan is what moves us forward, not endless flexibility.

Takeaway: Freedom feels limitless, but progress usually comes from focus. Pick a direction and commit.