The Science of Cold, Heat & Light: Why We’re Launching Avanto° in Deddington

At Hall Personal Training, we’ve always been about performance and progression. But thriving isn’t just about reps and routines, it’s about building resilience at the cellular level. That’s why we’re launching Avanto°, a cutting-edge wellness & recovery space in Deddington, opening 12th August, and open to everyone – not just Hall Training members.

Avanto° brings together the power of cold plunge, infrared sauna, and red light therapy, three proven tools designed to improve your physical and mental well‑being via contrast therapy and hormesis.

Why Avanto°? The Power of Hormesis

Our modern environment has become too comfortable – heated homes, climate control, convenience. But the human body adapts best when challenged. The practices we offer at Avanto° are based on the concept of hormesis – the idea that small, manageable stressors can make you more resilient over time.

Think of it like a workout for your nervous system and cells. When done safely and consistently, exposure to cold, heat, or light creates a hormetic effect that:

1. Triggers powerful healing responses
2. Improves mitochondrial function
3. Regulates stress hormones
4. Builds tolerance to discomfort and emotional stress

It’s not just about short-term recovery, it’s about long-term adaptation.

“Hormesis is a fundamental biological principle where what doesn’t kill you – in the right dose – makes you stronger.”
– Mattson, M.P. (2008).

1. Infrared Sauna

What is it?
Infrared saunas use light to heat your body directly (rather than heating the air like traditional saunas), allowing for a more tolerable and deeper sweat at lower temperatures.

How it works:
Infrared waves penetrate the skin, increasing core body temperature and stimulating circulation, detoxification, and cellular repair. It also activates heat shock proteins, known to support longevity and immune health.

Science-backed benefits:

• Multiple studies now show a 25–50% reduction in cardiovascular mortality for those using saunas 4‑7 times/week. Compared to once per week: hazard ratio for fatal CVD events drops to ≈0.23–0.37.

• Improved Cardiovascular Health & Longevity: Regular sessions increase circulation, lower blood pressure, and improve heart function and artieral stiffness – mimicking the effects of moderate exercise. Even in individuals with high inflammation markers (hsCRP) – regular sauna mitigates that risk. (Tanjaniina Laukkanen, et al. 2018)
• Reduced Pain & Inflammation: Infrared heat can ease joint and muscle pain by increasing cytokine Interferon. Infrared has also been shown to activate heme oxygenase-1, an enzyme that produces antioxidants – making it popular for arthritis, pain management and recovery. (Lin CC, Liu XM. et al. 2008)

• Improve Cognitive Health: Studies show consistent sauna use is linked to reduced risk of dementia, cardiovascular disease, and all-cause mortality. (Laukkanen et al. 2015)

Common myth:
“Infrared saunas are unsafe and cook you from the inside”
Yes; infrared and micro-wavelengths are neighbours on the electromagnetic spectrum but they’re totally different!
Microwaves heat food by agitating water molecules at very high frequencies, causing friction.
Infrared saunas use gentle, naturally occurring light waves – like sunlight without the UV – that safely warm the body from within . The heat is soothing, not aggressive, and doesn’t “cook” you.

It’s more like basking in the warmth of the sun on your skin – not being reheated like leftovers

2. Cold Plunge Therapy

What is it?
Cold water immersion involves submerging your body in water below 12-15°C for a short period, typically 1 to 5 minutes.

How it works:
Cold exposure activates your sympathetic nervous system, spikes norepinephrine, reduces inflammation, and improves vascular tone. It also triggers brown adipose tissue, which helps regulate metabolism and heat production.

Science-backed benefits:

• Boosts mental performace & clarity: Cold exposure triggers the release of powerful neurochemicals like norepinephrine, epinephrine, and dopamine, which can increase by 250 – 530% during and after immersion. These catecholamines enhance focus, alertness, and mood, making you feel sharper, more energised, and mentally resilient. (L. Jansky et al. 1996)
• Improves metabolic health & metabolism: Regular cold water immersion stimulates brown fat – a type of fat that helps increase energy production and stimulates UCP-1 that turns excess energy into heat, increasing metablic rate by 350%. (P Srámek et al. 2000)
• Improves physical performance & recovery: Cold water immersion has been shown to support faster recovery following high-intensity or endurance exercise. Short immersions (<5 minutes) can improve muscle power, reduce soreness, and lower levels of circulating creatine kinase – a marker of muscle damage – making it a powerful tool for physical recovery. (Moore et al. 2022)

Common myth:
“Women shouldn’t do cold exposure”
It’s a physiological fact, women do feel cold more intensely than men. They begin shivering at higher temperatures, their skin cools faster and report discomfort quicker. But this heightened sensitivity doesn’t mean weakness. Instead, it reflects a fundamentally different physiological response to cold. In fact, once ‘cold adapted’ women are better at maintaining the cold benefits with less physiological stress compared to me. (Kaikaew et al. 2018)

3. Red Light Therapy (Photobiomodulation)

What is it?
Red light therapy (RLT), also known as photobiomodulation (PBM) or low-level light therapy (LLLT), uses specific wavelengths of red and near-infrared light (600–1200nm) to stimulate beneficial biological processes – especially in the mitochondria, the powerhouse of your cells.

How it works:
Red and NIR light target three key mechanisms:

1. Red and NIR light helps to “unblock” cytochrome c oxidase – a key enzyme in energy production – by displacing nitric oxide and enhancing ATP (energy) production by up to 70%. (De Freitas and Hamblin 2023)
2. It activates a growth factor known as, Transforming Growth Factor Beta-1 (TGF-β1), crucial for healing and regeneration.  A Journal study of Clinical Laser Medicine & Surgery found that red light therapy accelerated wound healing by an average of 36% compared to controls within 30 days.
3. Red and NIR stimulate non-visual pain receptors – like TRPV1- to reduce pain and inflammation. (Gupta et al. 2013)

These primary mechanisms of action trigger a cascade of other downstream cellular and systemic benefits.

Science-backed benefits:

• Reduces Pain: Red light therapy can modulate cytokine activity, decrease pro-inflammatory markers and promote the expression of anti-inflammatory markers, which helps alleviate pain associated with inflammatio. A review published in Pain Research and Management, red light therapy was reported to provide significant pain relief ranging from 20% to 70% in various conditions, such as musculoskeletal disorders, joint pain, and chronic low back pain. (Gupta et al. 2013)
• Improves ATP Production and Cellular Energy: Red and NIR light stimulates Cytochrome C Oxidase (CCO) a main mitochondrial target for light therapy. Illuminating it with red/NIR light can enhance cellular respiration and energy production, mainly by freeing CCO from NO inhibition, which can increase ATP production by up to 70% in certain cell types. (De Freitas and Hamblin 2023)
• Improves cognnitive function: Red and NIR light can influence cognitive function, mood, and even neuroprotection. When applied to the head, RLT can improve focus, memory & reaction time. Reduce symptoms of depression & anxiety and increase cerebral blood flow.This is likely due to enhanced mitochondrial activity in neurons and increased nitric oxide release, which boosts brain energy and oxygenation. (Cassano et al. 2016)

Common myths:
“Red light damages your eyes.”
False – research shows the opposite. A 3-minute exposure to 670nm red light has been shown to restore mitochondrial function in the aging retina and improve colour contrast vision for up to a week. (Shinhmar et al., 2021)

“It works better in the sauna or while exercising.”
Actually, combining RLT with heat reduces its effectiveness. Heat and sweat interfere with light absorption and disrupt the cellular pathways RLT is meant to activate (Hamblin & Arany). For best results, it should be used when the body is cool and dry.

The Avanto° Experience

At Avanto°, we combine cold, heat, and light into a personalised experience. Whether you’re popping in for a quick plunge, layering light with sauna for recovery, or coming for a thirty or 60-minute contrast session, our space is calm, private, and designed to help you feel calm through contrast.

We’re excited to open Avanto° to the entire Oxfordshire and Cotsworld community, not just Hall Training members. You don’t need a gym membership – you just need the intention to feel better (and get out of your comfort zone a little).

If you would like to be among the first to experience it, and receive 50% off your first two sessions, join our Avanto° Heimo (tribe) newsletter and be the first in-line when we go live!

You can also follow us on Instagram @Avanto.Wellness for updates, education, and launch news.

Why You’re Struggling to Build Habits (And What to Do Instead)

5:45 am: I wake up, head downstairs, and reach for a hydrogen tablet with half a litre of water. I empty last night’s dishwasher, sterilise baby bottles, and add 15 drops of methylene blue into another half litre of water.

Then I brave a 3½‑minute cold plunge. While I’m in there, I soak two mugs in hot water. Once out, I spend 8 minutes under red light therapy. After that, I make coffee for me and my wife and take it back upstairs. By 6:25 am, we’re sipping in bed—and by 7:00 am, the kids burst in and our day begins.

When I tell people about my morning routine, the response is almost always something like:

“You do that every day? I wish I could get into the habit of waking up early… or doing ice baths…” 

Or:
“You drink a litre of water first thing? I keep meaning to drink more water, but I always forget…” 

Sound familiar?

When people set out to get fitter, eat better, or feel more in control of their day, they often say things like:

• “I just need to get into the habit of exercising…” 
• “I want to build the habit of eating more protein…” 
• “If I could just remember to drink more water…” 

But here’s the catch: trying to build a habit for something that requires effort, intention, or discomfort often sets you up for disappointment.

The truth is, I haven’t developed a habit of waking up early or doing cold plunges. What I’ve built is a routine – and that’s a big difference.

Habits vs. Routines

We often use the words interchangeably, but there’s a crucial distinction.

        A habit is a behaviour done with little or no conciuos thought.  
        A routine is a series of behaviours that are intentional and repeated with effort.

This is backed up by experts like Nir Eyal, author of Indistractable, who warns that many people fail to make lasting change because they try to form habits before building routines.

Routines are what come first – the deliberate, structured behaviours we repeat. Over time, and only sometimes, they might evolve into habits. But not always, and that’s okay.

Trying to shortcut this process leads to frustration. We blame ourselves, thinking we lack discipline, when in fact, all we were doing is following flawed advice.

Why Routines Require Effort

Getting out of bed before sunrise, jumping into a cold plunge, cooking a protein-rich breakfast – these all take conscious thought. Even if they get easier with time, they rarely become truly effortless.

Routines, unlike habits, are often uncomfortable. They all involve a level of discomfort. They go against the grain of what your body wants in the moment – we like being comfortable. They require conscious thought, deliberate effort, and a degree of internal friction.

Compare that to brushing your teeth or making your morning coffee – things that feel strange not to do. Those are habits. But anything that offers delayed gratification – exercise, healthy eating, mindfulness – likely won’t ever feel that automatic.

That’s why chasing the idea of building a habit before building a routine is often setting yourself up to fail.

So How Do You Build a Routine That Sticks?

According to behavioural research and neuroscience, including insights from Harvard Business School, there are three key strategies:

1. Set Rules, Not Just Intentions We’re often told to “set clear intentions.” But the problem with intentions is they’re vague, flexible, and easy to ignore. They leave too much room for negotiation — both from others and yourself.Instead, set rules.

   Rules carry more weight. They feel firmer, more established – and we tend to obey them. While some might argue that rules sound restrictive, the truth is: people respect rules. They don’t respect vague intentions.

   For example, don’t just say:
   “I want to drink more water.”

   Say:
   “I drink 500ml of water as soon as I wake up.”

   Likewise, don’t intend to go to the gym three times a week – make it a rule!
   “I go to the gym three times a week. No matter what.”

   Rules create clarity. They eliminate grey areas. They’re easier to follow, harder to argue with, and far more likely to be respected – by yourself and by others.

   For example, I’ve walked at least 10,000 steps a day for over 380 days — through birthdays, Christmas, holidays, and even the birth of my son. Why? Because I made it a rule for myself: walk 10,000 steps every day. No excuses.

   Be specific about what you’re doing, when you’re doing it, and why.

   Reflect on your deeper reason. As Ximena Vengoechea suggests, ask yourself: “Why does this matter to me?”  Knowing your why will help you push through inevitable resistance.

   Charles Duhigg, author of The Power of Habit, also reminds us: “”There’s no such thing as 21 days to a habit.” Some behaviours might take weeks, others months, some never. Be patient.

2. Prepare for RoadblocksThink ahead: What typically stops you? Lack of time? Distractions? Mental fatigue?If you’ve failed before, learn from it. Anticipate obstacles and put systems or rules in place.  Block out time in your calendar to make it a priority, and reduce decision-making, get accountability from a friend, partner or coach – Accountability is one of the biggest reasons our members keep showing up — and seeing results.

   The more friction you remove in advance, the easier it becomes to follow through when energy or motivation is low.

3. Use Nudges and Microhabits A nudge is a small environmental cue or behaviour that supports the action you want to take.For example:
   • Place a full water bottle beside your bed as a reminder to hydrate first thing.
   • Lay out your gym clothes the night before.
   • Set a daily reminder to book your training session.

   You can also try temptation bundling – linking something you want to do with something you should do. Listen to a podcast only while walking. Have a coffee only after a cold plunge.

   These small adjustments make routines feel more sustainable, and even enjoyable.

Final Thoughts

If you’re trying to adopt healthier behaviours, don’t wait for them to become automatic. Don’t wait for motivation. And don’t beat yourself up when it doesn’t feel effortless.

Instead, design a routine – one that’s built around clear intentions, realistic expectations, and small supportive nudges.

Because real change comes not from what we do on autopilot, but from the conscious actions we show up for, day in, day out.

That’s where the transformation lives.

Why You Still Feel Like You Don’t Have Time to Exercise (Even When You Do)

You may have been someone who’s struggled to find the time to exercise – until you read our recent blog post, which helped people to discover 12 hidden hours in your week.

However, despite now being aware of this free time, you still feel like, “I just haven’t got time to exercise.” Even though you can clearly see you’ve got a whole day’s worth of free time available to you.

So why is that?

Why, even when you know you have the time, do you still feel like you don’t?

Here are the top three reasons people struggle to utilise their free time and ultimately, why you may feel unable to get started:

1. Parkinson’s Law 
2. Perfection Over Progress 
3. Procrastination

1. Parkinson’s Law

Parkinson’s Law — coined by Cyril Northcote Parkinson — states that “work expands to fill the time available for its completion.” In other words, if you’re given more time to complete a task, it often takes longer, even if the task itself hasn’t changed.

Many of us can relate. Take someone who’s recently retired. When asked, “You must have so much free time now?” their reply is usually something like:

“You’d think that — but I’m busier than ever! I honestly don’t know how I managed to work and do everything else…” 

A classic case of Parkinson’s Law. Despite freeing up 40+ hours a week by retiring, that time is now easily filled — often unintentionally — with less essential tasks.

Take myself, for example. I set a strict 3-hour deadline every Friday to write a blog post. If I gave myself all week, I’d fall victim to Parkinson’s Law and end up stealing time from more important tasks just to finish it.

So, if you’ve completed our Time Audit and discovered six hours of spare time in your week, yet still feel too busy to exercise – you’re likely falling into this trap. Like the retiree, your free time has been quietly filled with bits and pieces that feel urgent but aren’t important.

2. Perfection Over Progress

Perfectionism is hard-wired into many of us. It’s part of what’s helped humans evolve and innovate. But it often comes at a cost — and that cost is progress. 

I speak with so many people who are unhappy in their skin, tired of how they feel, and desperate to make a change… yet refuse to start because they can’t train three times per week.

As mentioned in my previous blog: you don’t need to train three times a week to see results. 

There’s a reason why most governments recommend just 150 minutes (2.5 hours) of moderate-intensity exercise per week – it’s been proven to reduce the risk of all-cause mortality and improve longevity.

Of course, training 3-4 times per week can lead to faster improvements, but if your goal is to feel fitter, become stronger, improve your body composition, and boost your general health – 2 sessions per week is plenty. 

It’s absurd to say, “I won’t start until I can do three sessions a week,” because that day will likely never come.

I always explain to people: it’s better to start today – even if that’s just one hour a week – than to wait until ‘life calms down.’

(And if Parkinson’s Law has taught you anything – that day is a myth and will likely never arrive. Life is busy!)

Even if you begin with just an hour a week, you’ll soon find momentum builds. Before you know it, you’re able to commit to two, three, or even four sessions per week.

When you start something while busy, you overcome inertia. You put the wheels in motion – and an object in motion stays in motion. You also increase your capacity, and start finding natural solutions to the “I don’t have time” problem.

This is how people transition into progress-driven mindsets and, ironically, end up closer to perfection by no longer chasing it.

3. Procrastination

Procrastination is one of the biggest roadblocks between having an idea… and taking action.

Defined as the act of postponing or delaying something, the Ancient Greeks even had a word for it: akrasia – acting against your better judgment.

If you’re someone who says:

        “I’ll do that tomorrow.” 

        “I’ll start next week.” 

        “Let me go away and think about it…” 

Then you’re dealing with procrastination.

There are two popular schools of thought around why we procrastinate:

1. Oliver Burkeman, author of Four Thousand Weeks and Meditations for Mortals, suggests we procrastinate on meaningful tasks because they force us to face uncomfortable truths, like fear of failure, inadequacy, or finality. It feels safer to delay than risk doing something imperfectly.
2. Sahil Bloom, author of The 5 Types of Wealth, explains that procrastination is about offloading responsibility onto your future self. You push a task ‘down the road’ because it’s easier to delegate it to ‘later you’ than to do it now.

Unfortunately, procrastination is hardwired into us. Our brains value immediate pleasure and comfort, even when we know those aren’t best for us long term.

But here’s the truth: procrastination is a growth limiter. 

If you want to fulfil your potential, you have to fight it.

So… What Can You Do About It?

Here are some simple, practical steps to stop procrastinating on exercise, eating well, and doing the things that’ll genuinely make you feel better:

1. Let Go of “All or Nothing” Thinking (inspired by Oliver Burkeman) 

Many people put off healthy habits because they think it has to be perfect – a full gym session, flawless meal prep, no slip-ups. That’s just fear wearing a smart disguise.

Instead, ask yourself:

“What would this look like if I let it be easy?” 

• A 10-minute walk is a win
• A decent lunch is enough
• One good session is better than zero

Perfection is the enemy of consistency.

2. Start Tiny and Make It Obvious

When life’s busy, your brain craves simplicity. So ditch vague goals like “get fit” or “eat clean.” 

Instead:

• Book one session this week.
• Keep a protein bar or bag of nuts in your desk or bag.
• Set an hourly timer to stand and walk for 2 minutes – it genuinely boosts clarity.

Make the next step so small and obvious that it feels easier to do than to ignore.

3. Schedule It (Sahil Bloom’s style time-blocking) 

Your calendar is already full. If your health isn’t on it, it won’t happen.

People who work out regularly don’t just find time – they make it!

Literally schedule your workouts, food shops, or walks. Treat them like a work meeting that’s non-negotiable.

At Hall Personal Training, we run sessions from 6:00am to 8:30pm, on the hour, every hour, which removes the “limited availability” excuse. Members have free rein to book sessions at times that work for them.

4. Close the Thinking-Doing Gap

Saying “I’ll go for a run later” or “I’ll prep something after work” leaves space for procrastination to sneak in.

Instead, pair intention with immediate action:

• Put your trainers by the door
• Chop veg while the kettle boils
• Book that PT session right now!

You don’t need motivation, you just need to start.

Any action, no matter how small, reduces mental resistance and builds momentum.

5. Stop Outsourcing It to “Future You”

The version of you getting home late tomorrow or travelling next week won’t suddenly feel more motivated. Respect that version of you by doing something today to help them out:

• Pack your gym kit tonight
• Plan tomorrow’s lunch
• Block 30 minutes for movement or going for a walk

Future you isn’t a superhero – it’s still you. 

Set them up for success by acting in their best interest now!

Final Thought From Me…

Procrastinating around your health doesn’t make you lazy – it makes you human. But if you can notice it and still act, you’ll win.

You don’t need to feel ready, you just need to begin especially when you don’t feel like it. That’s where the real breakthroughs happen.

Ready to Stop Waiting and Start Moving?

The truth is, most people aren’t struggling because they don’t have time – they’re struggling because of how they’re using it. Between Parkinson’s Law, perfectionism, and procrastination, it’s no wonder getting started feels harder than it should. But the moment you take action — however small — everything begins to shift. You don’t need to be perfect. You don’t need the perfect week. You just need a starting point.

That’s exactly what our 30-Day Accelerator Programme is designed for — to help you break through inertia, build momentum, and prove to yourself what’s possible in just a few weeks. Whether it’s one, two or three sessions a week, we’ll meet you where you’re at and help you build up from there.

Get in touch today to learn more or secure your place – your future self will thank you for it.

“I Don’t Have Time to Exercise” – Let’s Prove That Wrong in 5 Minutes

If you’re someone who often finds themselves saying, “I just don’t have the time to exercise,” I ask you to invest five minutes of your time today — because this blog post might just change your life.

Location, budget, and time are the three main factors that determine whether someone succeeds or fails with a fitness routine. But unlike location or budget, which are flexible, time is fixed. 

It doesn’t matter whether you’re the world’s richest CEO with a net worth of $209.5 billion like Jeff Bezos, or you live humbly with only the clothes on your back — we all have the same ‘time budget’: 24 hours a day, 168 hours a week. Time is one of the few commodities that does not discriminate.

So, why is it that your friends and colleagues seem to find time to exercise, while you feel like it’s an impossible feat because “I’m just too busy…”?

The answer?

• You haven’t been taught how to manage your 168 hours each week,
• Or, you like being busy and telling others just how busy you are, because it gives you a (false) sense of productivity — a feeling of accomplishment, even superiority, based on society’s flawed view that “busy people are important people.”

Here’s the truth: anyone who says they “just don’t have time” usually doesn’t have control of their time.

But I’ll assume that if you’ve read this far, you’re not the kind of person who enjoys being busy for the sake of it. Instead, you take your health seriously. You want to feel better, get fitter, and take back control — you just don’t know how to make time for it all.

Let’s change that!

How Much Time Do You Really Need?

Every government in the world recommends at least 150 minutes (2.5 hours) of moderate or 75 minutes of vigorous physical activity per week. Why? Because this small investment in time offers massive health benefits –  based on extensive evidence demonstrating the significant health benefits of physical activity, including reducing the risk of chronic diseases, improving mental health, and extending lifespan.

In fact, the NHS has shown that 2.5 hours of activity per week can lower your risk of early death by up to 30%. 

If you want to live a long, healthy life and be around to watch your grandkids grow up, then finding time to exercise isn’t optional – it’s essential. So, let’s help you find a few hours in your week…

Welcome to the Time Audit

When someone tells me, “I don’t have time to work out,” I walk them through a Time Audit. Nine times out of ten, we find 10–30 hours of unused or misused time each week.
Remember, you only need 2.5 hours — that’s less than 2% of your week. 

If, after completing this audit, you still choose not to use your available time to improve your health, that’s your choice, and perfectly fine by me. But it’s no longer fair to say that ‘time is the issue’ or ‘lack thereof’,  because it’s not – it’s something else.

“What gets measured gets managed”

…is a popular quote that states something can only be properly managed if it’s first measured. It’s true; you can only determine whether something’s successful if you know where you started from and track its progress.

When we measure, we often identify silly things we do that interfere with what we want to improve, so we naturally start doing something smarter instead. And it works in many areas of life. For example, research has discovered:

• People who track their food lose more weight, thanks to awareness from measurement (source)
• Analyzing drinking behavior reduced the amount of drinking among people who self-identified as over-drinkers (source)
• Students who recorded their study habits studied more deliberately and consistently and got better grades (source)
• People who monitor their behaviors typically have healthier habits (source)

However, when was the last time you measured your time – your most important commodity?
You can’t declare that you don’t have time for something if you don’t actually know how you spend that time – and knowing comes through measurement.

How the Average Person Spends Their Time

The largest measurement of time comes from data gathered by the OECD Time Use Survey, gathering information across seven years for people between 15 and 64.

The first thing that jumps out from this chart is that there are indeed many similarities across countries.

This is not surprising — most of us try to split our days into “work, rest, and fun”, and so there are some predictable patterns. We spend the most time working and sleeping, but as evident from this, people in the UK spend a total of 305 mins/5 hrs per day enjoying leisurely activities – watching TV, listening to the radio, catching up with friends, reading, and of course exercising.
In fact, even after time spent on socialising and TV, the average person still has 2 hours a day available.

But okay — those people aren’t you. You’re busier. So let’s turn to you and start measuring your time with a personalised audit.

Your Time Audit

Work and sleep take up most of our time, so let’s start here:

• Work – A typical working week is around 37-40 hours per week, but let’s say you have a demanding job that requires 50 hours a week.
• Sleep – The average sleep duration in the UK is 6.2 – 6.9 hours per night, but let’s say you value your sleep and get a full eight hours – total sleep for the week: 56 hours.
• Commute time – You then need time to get to and from work. Since the pandemic, most of us work from home (at least a day or two in the week), but let’s presume you don’t, so I’ll give you 5 hours a week (an hour a day) of commute time.

Currently, work, sleep, and travel take up 110 hours of your 168-hour week. You still have 58 hours available, but wait, there’s more…

• Household chores & life admin – We need to make time to keep up with the day-to-day admin of life and maintenance of our home, so let’s set aside 10.5 hours a week, giving you 90 minutes a day.
• Supermarket shopping, cooking, and eating – You need to eat, right? In the above survey, people in the UK spend 79 minutes eating, drinking, and 29 minutes doing the food shop – 12.5 hours per week. However, let’s assume you really enjoy cooking and spending more time over meals; I’ll give you an extra 5 hours a week – a total time of 17.5 hours per week or 2.5 hours per day.
• Socialising with friends and family – Spending time with friends and loved ones is just as important as staying active, so let’s set aside 7 hours a week for this.
• Netflix and chill – We all need time to unwind; what better way than catching up on our favorite series? I’ll give you 10 hours a week for this.