even opened your eyes properly.
But what if your energy had nothing to do with sleep or caffeine…
and everything to do with how you start your morning?
At Studio Twenty 3, we specialise in helping men and women aged 30–60 build more energy, confidence, and strength through simple, sustainable habits. This 3-minute morning routine is one of the fastest ways to feel better every single day — and it works for everyone.
Let’s break it down.

☀️ Step 1: Get Natural Light Within 30 Minutes of WakingExposure to natural light first thing in the morning:

• Resets your body clock
  
• Triggers wake-up hormones (like cortisol)
  
• Improves mood and mental clarity
  
• Helps you sleep better at night
  

Whether you open your blinds or step outside for a minute, early sunlight sends a powerful signal to your brain:
“It’s time to wake up.”
This one step alone can dramatically improve your morning energy levels.

💦 Step 2: Drink a Full Glass of WaterMost people wake up dehydrated — and dehydration is one of the biggest causes of morning fatigue.
Drinking water immediately after waking helps:

• Rehydrate your brain and muscles
  
• Improve concentration
  
• Support digestion
  
• Reduce cravings for caffeine and sugar
  

Before you reach for your first coffee, make this your new morning non-negotiable.

🧘 Step 3: One Minute of Deep BreathingA calm mind leads to a more productive day.
Try this simple pattern:

• Inhale for 4 seconds
  
• Hold for 4 seconds
  
• Exhale for 8 seconds
  

Repeat for one minute.
This technique activates your parasympathetic nervous system, lowering stress and improving focus — perfect if your mornings usually feel rushed or chaotic.

🚶 Step 4: Move Your Body for One Minute (The Energy Game-Changer)Movement is the quickest way to tell your body:
“We’re awake now — let’s get going.”
It boosts blood flow, increases oxygen to the brain, and lifts your mood almost instantly.
Choose one quick movement:

• 20 jumping jacks
  
• 10–15 squats
  
• A mobility flow
  
• Marching or jogging on the spot
  

Just one minute is enough to kickstart your day with more energy and motivation.

Why This Morning Routine Works So WellWhen you combine:

• Sunlight → resets energy
  
• Hydration → wakes up your brain
  
• Breathing → calms your mind
  
• Movement → activates your body
  

…you create a powerful 3-minute ritual that boosts focus, mood, and productivity before the day even starts.
It’s simple.
It’s sustainable.
And it works every single time.

Try It Tomorrow — You’ll Feel the DifferenceThis routine takes less time than boiling a kettle — but it sets you up for a better day, better choices, and better energy.
At Studio Twenty 3, we help real people build real habits that lead to long-lasting transformations. If you want more energy, confidence, and support reaching your fitness goals, we’re here for you.

Want More Energy and Better Results?If you’re ready to:

• Feel stronger
  
• Build confidence
  
• Lose weight without giving up your lifestyle
  
• Improve your daily energy
  
• Finally get the support you need
  

Then it’s time to join Studio Twenty 3.

👉 Or send us a message — let’s talk about your goals.

shaping up safely, effectively, and confidently.

🏋️ 1. Prioritise Full-Body Strength TrainingIf toning up is your goal, this is the foundation.
Forget doing random isolated exercises or hundreds of sit-ups.
The BEST movements for muscle tone are full-body exercises that work several muscles at once, such as:

• Squats
• Push-ups
• Rows
• Hip hinges
• Lunges

These movements:
✔ Burn more calories
✔ Build more lean muscle
✔ Strengthen your entire body
✔ Improve mobility and posture
This is exactly why, at Studio Twenty 3, we teach beginners full-body strength training from day one.

🍗 2. Eat Enough Protein (At Least 1g per Pound of Goal Weight)You can train consistently…
but if you’re not eating enough protein, your muscles won’t grow or firm up.
Protein is essential because it:

• Repairs and builds muscle
• Keeps you full for longer
• Reduces cravings
• Helps maintain steady energy

Great sources include:

• Chicken, turkey
• Fish
• Eggs
• Greek yogurt
• Beans, lentils, tofu
• Protein shakes or smoothies

Aim to include protein in every meal—your body will thank you.

📅 3. Train 3–4 Times Per Week for Best ResultsYou don’t need to work out every day.
In fact, you shouldn’t.
Your muscles need time between sessions to repair and grow—that’s where the toning happens.
For beginners, the sweet spot is:
👉 3–4 sessions per week
👉 30–45 minutes each
This frequency improves strength, boosts metabolism, and increases muscle definition without overwhelming your schedule.
If you’re juggling work, family, and life at full speed, this is the perfect balance.

💪 4. The Secret to Toning Up: Progressive OverloadThis is where most beginners go wrong.
You don't tone up by repeating the same workout forever.
Your body adapts—so you must gradually increase the challenge.
That’s progressive overload, and it’s the true secret to visible muscle tone.
Increase one of these each week:

• Weight
• Reps
• Sets
• Tempo
• Range of motion
• Intensity

Small improvements create massive changes over time.
This is exactly how we help clients at Studio Twenty 3 get stronger, leaner, and more confident—even if they’ve never lifted before.

Follow This Plan and You’ll See Toned Muscles Within WeeksThese four steps are simple, proven, and beginner-friendly.
If you stay consistent, you’ll start noticing:
✔ firmer muscles
✔ improved posture
✔ more strength
✔ better energy
✔ increased confidence
And yes—visible tone in just a few weeks.
If you’ve been wanting to tone up but didn’t know where to start…
start here.

Ready to Transform Your Body the Right Way?At Studio Twenty 3, we specialise in helping beginners build strength, tone up, and feel confident in their bodies—without extreme workouts or restrictive diets.
If you want a personalised plan and expert support:

👉 Message us today and let’s talk about your goals

You’re not alone! Let me help you take back control.

Here are 3 things you can focus on to reduce not remove symptoms.

1️⃣ Prioritize Strength Training - Strength training can help counteract muscle and bone density loss, which is common during menopause. Aim for regular weight-bearing exercises, like resistance training or bodyweight exercises, to maintain muscle strength and improve metabolism. This can also boost mood and reduce stress.

2️⃣ Incorporate Mindful Movement
Stress can amplify menopause symptoms, so include activities that support relaxation, such as yoga, stretching, or meditation. These practices not only ease stress but can also improve sleep quality and reduce hot flashes.

3️⃣ Focus on Balanced Nutrition
Nutritional needs often change during menopause. Boost intake of calcium and vitamin D for bone health, and add more fiber to support digestion and heart health. Consider protein-rich foods to help preserve muscle mass, and keep hydrated to reduce bloating and manage energy levels.

Ready to feel stronger and more in control?

https://getfit-twenty3.com/menopause

#bemoreawesome

Meet Phil, 75 year old Grandfather.

Phil was encouraged to join by his family. He was on a pretty bad place with his health and needed to make support to make a change.

Fast forward to now. Phil had lost 60lbs in weight, dropped 5 trouser sizes and is on the right track thanks to the team at Studio Twenty 3.

Watch what Phil has to say about his achievement and the support Studio Twenty 3 have provided.

Phil is living proof, it's never too late.

Want results like this?
Email the team at admin@studiotwenty3.co.uk to arrange your free telephone consultation.

Gareth
#bemoreawesome

P.S. What ever you might be thinking. It's never too late.

A supplement is a product intended to add nutritional value to the diet. It typically comes in the form of pills, capsules, powders, or liquids and contains one or more ingredients such as vitamins, minerals, amino acids, herbs, or other substances that can provide additional nutrients to the body. Supplements are designed to support overall health, improve specific health conditions, or enhance physical performance. They are not meant to replace a balanced diet but to fill in nutritional gaps that might not be met through regular food intake.

In the quest for optimal health and fitness, many turn to dietary supplements to bridge nutritional gaps and boost performance. Among the most popular are protein, omega-3 fish oils, electrolytes, and creatine. Each of these supplements offers unique benefits that can help improve overall well-being and athletic performance. Let's delve into what they are and how they can enhance your health.

Protein: Building Blocks of LifeProtein is a macronutrient essential for the growth, repair, and maintenance of tissues. It is made up of amino acids, which are the building blocks of muscle, skin, enzymes, and hormones. For those engaged in regular physical activity, protein is crucial for muscle recovery and growth.
Benefits:

1. Muscle Growth and Repair: Protein aids in the repair and growth of muscle tissues post-exercise, helping to increase muscle mass and strength.
2. Weight Management: High-protein diets can help reduce appetite and increase satiety, making it easier to maintain a healthy weight.
3. Metabolic Health: Protein consumption can boost metabolism through the thermic effect of food, which is the energy required to digest, absorb, and process nutrients.

Omega-3 Fish Oils: Essential Fatty AcidsOmega-3 fish oils are polyunsaturated fats found in oily fish such as salmon, mackerel, and sardines. They contain essential fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are crucial for various bodily functions.
Benefits:

1. Heart Health: Omega-3s help reduce triglycerides, lower blood pressure, and decrease the risk of heart disease.
2. Brain Function: DHA is a major structural component of the brain, improving cognitive function and reducing the risk of neurodegenerative diseases.
3. Anti-inflammatory Properties: Omega-3s can reduce inflammation, which is beneficial for those with chronic conditions such as arthritis.

Electrolytes: Hydration HeroesElectrolytes are minerals like sodium, potassium, calcium, and magnesium that carry an electric charge and are vital for many bodily functions. They are particularly important for maintaining fluid balance, muscle contractions, and nerve signalling.
Benefits:

1. Hydration: Electrolytes help maintain the body's fluid balance, which is essential for proper hydration, especially during intense physical activity.
2. Muscle Function: They play a key role in muscle contractions and preventing cramps, which is crucial for athletes and active individuals.
3. Nervous System Support: Electrolytes are essential for transmitting nerve signals, ensuring that your muscles and nerves function correctly.

Creatine: The Performance BoosterCreatine is a naturally occurring compound found in muscle cells. It helps produce ATP (adenosine triphosphate), which is the primary energy currency of the cell, especially during high-intensity exercise.

Benefits:

1. Increased Muscle Mass: Creatine supplementation can enhance muscle growth by boosting the water content of muscle cells and stimulating muscle protein synthesis.
2. Enhanced Athletic Performance: By increasing ATP production, creatine improves strength, power, and endurance during short bursts of intense activity.
3. Brain Health: Emerging research suggests that creatine may also support cognitive function and reduce mental fatigue.

Conclusion
Incorporating supplements like protein, omega-3 fish oils, electrolytes, and creatine into your diet can significantly enhance your health and performance. Protein aids in muscle growth and repair, omega-3 fish oils support heart and brain health, electrolytes maintain hydration and muscle function, and creatine boosts energy production and athletic performance. Embrace the power of these supplements and take a step towards a healthier, more vibrant life.

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Gareth
#bemoreawesome

1. Endorphin Rush: Engage in aerobic exercises like jogging, cycling, or dancing to stimulate the release of endorphins, your body's natural mood lifters, leaving you feeling energized and uplifted.
   
2. Mind-Body Connection: Explore activities such as yoga, Pilates, or tai chi to cultivate mindfulness, reduce stress, and enhance your overall sense of peace and tranquility.
3. Social Sweat Sessions: Joining group fitness classes or team sports not only provides physical benefits but also fosters social connections, promoting feelings of belonging and boosting your mood.
4. Outdoor Adventures: Take your workouts outside and immerse yourself in nature's healing embrace. Whether it's a hike through the mountains or a jog along the beach, spending time outdoors can rejuvenate your mind and spirit.
5. Goal Setting for Growth: Set achievable fitness goals to challenge yourself and track your progress. Accomplishing these milestones boosts confidence, enhances motivation, and instills a sense of accomplishment.
6. Consistent Routine: Establishing a regular exercise routine helps regulate your mood, reduce anxiety, and improve sleep quality, leading to greater overall well-being.
7. Mindful Recovery: Prioritize rest and recovery to prevent burnout and promote optimal mental and physical health. Incorporate relaxation techniques like meditation or gentle stretching into your post-workout routine.
8. Self-Care Rituals: Treat fitness as a form of self-care by honoring your body's needs, practicing self-compassion, and celebrating your journey toward better health.
   

By incorporating these simple yet powerful strategies into your fitness regimen, you'll not only strengthen your body but also nourish your mind and soul, paving the way for a happier, more fulfilling life.

Here's to your health and happiness!

Healthy Regards

Gareth and the Studio Twenty 3 Team
#bemoreawesome

“I was that person sat on the fence 12 months ago!”

But ……

“Absolutely one of the best things I have done and I feel so much better for it”.

Meet Holly, 26 year old teacher from Chandler’s Ford.

Holly joined Studio Twenty 3 just over 12 months ago after a second knee injury so wanted our help to get stronger, fitter and back playing her favorite sport Netball.

Fast forward 12 months Holly is back playing Netball after working with us for 8 months, feels stronger and fitter whilst trying loads of new exercises.

Holly loves it so much that she has continued to train with us alongside her return to Netball. 

Well done Holly, you are a pleasure to work with and we are delighted to have helped you get back to the sports you love.

Want results like this?

Click here to book your Discovery Call

#bemoreawesome

Sat on the fence about joining Studio Twenty 3?
Must watch video!

Meet Steve, 36 year old father of 3, who is an operations manager living in the Chandler’s Ford area.

Steve joined Studio Twenty 3 as he found himself gaining weight, had become less physically active and wanted to change that. Specifically, he wanted to start playing with his kids more and be fitter and healthier as he grows olders.

Fast forward only 12 months and Steve has lost weight, gained muscle, improve his fitness and used that to take part in some incredible fitness events that he simply did not believe he would have been able to do, without the help from the team at Studio Twenty 3.

We’re glad that Studio twenty 3 was able to help Steve get back on track with his health and fitness, by providing a professional, friendly and open community.

Well done Steve, you have and are absolutely smashing it.

Want results like this?

Click here to book your Discovery Call

#bemoreawesome