“Are you Tense Right This Minute?”

Are you feeling stressed right now? Let me give you a quick tip…

There’s an old Chinese proverb that says;

‘Tension is who you think you should be, and relaxation is who you are’

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So what I’ve noticed is, for instance, when someone loses a loved one; they think that the more stress, the more distress and the more sadness that they show – the more love that they are expressing.

When really I don’t think that’s true. The person who has passed away would not want you to be suffering and would not want you to be sad for so long.

 

So, holding on to a stress, being aware of how stressed we are. How stressed are you right now? Are you holding tension in an area of your body or in your head or anywhere? Where are you holding it…

 

Tension is who you think you should be, relaxation is who you really are. How do we get into that point of relaxation? The best way is: breathing. And here is where I want you to focus the breath.

 

If you try and meditate, if you try and ‘Brain Train’, if you try and use your breath to relax, if you’re focusing on the moving breaths; that’s not quite going to work.

We need to focus on stillness. Where is the stillness in your breath?

It’s in between the inhalation and the exhalation. That’s where the focus goes, or where your mind clears.

So breathe in & hold at the top of the breath. Pause there for a few seconds. Allow your mind to clear. Then when you’re ready breathe out. When you have fully exhaled, pause for a few seconds. When you’re ready to breathe in (wait till you feel the desire the inhalation will be more fulfilling) breathe in… & repeat.

 

For a few seconds, maybe you can elongate that to 30 seconds. But start with 2, 5, 6, 7, 8 seconds. Do that, practice it, it will help you to de-stress and clear your mind. Try that now.

 

Slow down. Come to a pause, in-between the inhalation and the exhalation. This will help to decrease the stress in your body & become a part of your life.

 

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“Your Brain, Pain & Energy”

I was listening to professor Timothy Noakes who has led exercise science for 20+ maybe even 30+ years now and is a big proponent of low carb, high fat diets.

What I’m going to talk about here is the brain. Timothy actually explains that the main limiting factor within your results (using physical activity as the example) is not exhaustion or decrease in energy, but rather the brain being the limiting factor in order to protect the body.

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What they found through testing over 30 years is that you can find two people with exactly the same VO2 Max (that’s usually the limiting factor that will tell you someone’s performance) and you will get one that can run a marathon in 2 hours 20 minutes and the other can run it in 3 hours.

 

Some people experience these illusions of pain in the muscle or pain in the joint, as blocking you to protect you. So the brain is blocking you from continuing the race.

 

As long as we know this information we know that we can keep going, and get a better experience from it and even learn more.

 

He’s wrote several books, one of them is the law of running and another is real meal revolution. He’s run 71 marathons and ultra marathons (ultra marathons are 50 miles!)

 

The point being in this one is that your brain again is the limiting factor. I keep going back to this because if 80% of your results is psychology, 20% is mechanics and there’s a lot of evidence that points to that being the truth then where should we focus most of our efforts? On the brain.

 

We can work on our brain, work on our emotions and work on our energy levels but where does our energy come from? I had this conversation earlier, does it come from food, does it come from oxygen does It come from sleep?

 

I propose something to you that energy comes from movement, the more you move the more energy you get. Have you noticed that when you’re really active and you’re doing things the more energy you’ve got and you can keep going? When you’re more lethargic and you’ve allowed yourself to be a little bit lazy you can’t be bothered to do anything. This is clear that much of something brings more.

 

Timothy Noakes said that your brain is a limiting factor, but when we know this if it’s fear or if it’s actually pain from exercise, we know that the brain may be bringing up that illusion just to try and protect us and if we can go through that we can actually extend, and get our results that we desire a little bit sooner than we thought rather than being stopped by these illusions.

 

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‘6 MUST KNOW’S’ : How to Choose Your Omega Fish Oil Supplement

  1. Does your oil contain Omega 6 ?

baked-1549171_1920You don’t need any more. Your Omega fish oil supplement should not contain any Omega 6.

Om6 is pro-inflammatory (promotes it) & it is highly likely you already have enough of it in your blood.

Main sources of Om6 are :

NOTE: Do not ingest any more Omega 6

 

2. Should it contain more EPA or DHA ?

Both EPA & DHA are amazingly good for you. Studies in fact show that DHA has even more health benefits than EPA.

Particularly for your brain & eyes.

NOTE: You want a supplement higher in DHA to EPA.

 

3. Capsules or Liquid?

You want your oil to be in a liquid form. Why? One reason is it will be purer & gone through less handling.

The second reason is that in the heating of the capsules in order to seal them a portion of the DHA is lost to the heat. The more heat process the oil is put through the less fresh it will be.

As mentioned you want as much DHA to remain as possible.

NOTE: Make sure your oil is in liquid form

 

4. How pure is your oil ?

All oils in the UK must pass stringent tests to be fit for human consumption. The industry standard in Scandinavia (where the best fish comes from) is the TOTOX Value.

Totox stands for total oxidation & assures that the oil is pure & fresh. Basically how many toxins are in the oil & how quickly is it ageing.

Clearly you want the purest oil with as little toxins present as possible & you want it to be fresh.

TIP: The more fishy smelling an oil becomes the less fresh it is.

In the Uk all oils must score 10 or below on the Totox Value. This should be public information but not all companies release this information easily. (I wonder why?)

The lower the score on the Totox the cleaner, purer & fresher the oil.

It is fit for human consumption if you see on the shelves in the Uk but the closer to 10 on the Totox score the less pure it is.

I think of it like this: a drop of arsenic each day wont kill me but it certainly isn’t doing me any good. Combine that with all the other toxins coming in & over the years of accumulation it could become a problem…. The purer the better.

NOTE: Only use the lowest scoring oil from the Totox Test. If a company wont tell you that information DON’T TAKE THEIR OIL.

 

5. How much should a quality oil cost ?

For a decent oil expect to invest £30-£40 per bottle.

This is one area where a little extra is worth it. You could choose to save a pound or two per month but be wasting your money if its optimal health, vitality & wellness you are in search of.

There are some excellent oils out there for around £1 per day – what is your health & happiness worth to you ?

NOTE: £1 per day could save you many aches, pains & potential risk to diseases especially as you age.

 

6. How do I know I need it & how much should I take ?

Most people take Omega supplements blind: They don’t know their Omega status & don’t know if the product is doing them more harm than good AND if the product is doing anything at all !

There are some extremely simple ways to test your Omega status these days & combine that with the other facts above you will know exactly how much you need & for how long.

NOTE: Get the simple cost effective test & correct your Omega levels asap. Your health, energy & performance could depend on it.

 

To conclude…

If you were to prioritise your budget to ‘which supplement will give me the most bang for my buck?’ then TWO jump out & every health care practitioner will tell you the same:

  1. Multi vitamin
  2. Omega supplement

 

You have a simple decision to make…

If you want to cover ALL the bases mentioned above & have access to the most SUPERIOR oil on the market so ‘ YOU LOOK & FEEL YOUR BEST ‘ get that decision handled right now by CLICKING HERE.

 

The Way To A Man’s Heart (& A Women’s) Is Through Their Stomach…

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The old sayings are the best – & usually accurate!

 

Prebiotics are the food that your live ‘good’ bacteria feed off.

 

Feed them well & they increase in numbers & you’ll feel more energised for it.

 

Don’t feed them (starve them) & you’ll suffer with more digestive & nutritional issues, fat gain, mood disturbances & lower performance levels.

 

 

Common prebiotics include:

 

1)

Inulin

Naturally occurring polysaccharides (sugars).

 

Most commonly found in chicory. A natural fibre that links with the processing, journey & storage of carbohydrates through your body.

 

You can easily take this as a supplement these days.

 

 

 

2)

Fructooligosaccharides (FOS)

A naturally occurring fibre in the same group as Inulin.

Helps feed the Bifidobacteria species. Bifidobacteria are considered beneficial bacteria for healthy gut & colon.

Where can you get it from?:

  • Jerusalem artichoke
  • Chicory root
  • Leeks
  • Onions
  • Garlic

 

 

 

3)

Galactooligosaccharides (GOS)

Non-digestible food ingredients that beneficially affect the host by stimulating the growth and/or activity of beneficial bacteria in the colon.

 

 

4)

Lactulose

A non-absorbable sugar used in the treatment of constipation

 

 

 

Good Prebiotic Foods:

 

Jerusalem artichokes

 

Garlic

 

Chicory

 

Onions

 

Dandelion greens.

 

Leeks

 

Asparagus.

 

Bananas (remember to always balance your higher GI carb intake & get the timing of high GI carb intake just right to remain in an optimal physical state)

 

 

 

 

Turbulence…

When you first begin to take on extra prebiotics you may experience some flatulence or gas.

This is your internal environment re-adjusting & is not cause for concern. The disturbance should not last longer than five days.

After which you will notice an improvement in your digestion, energy levels, sleep patterns & your general well-being should improve.

 

 

Bottom Line…

Sprinkle these foods into your next shop & add them to your meals for improved digestive health which will result in clearer skin, better concentration, improved sleep, increased performance levels & much more.

You can also supplement these & dietary fibre very easily at an affordable cost.

You can’t go too far wrong with fibre supplementation so ask for the best at your local health store or grab some online. For example Psyllium Husks are a good source of supplemental fibre, take 15 grams (approx 1 large tablespoon) in the morning & in the evening.

 

Keep up the good work…. To Your Best Health

 

Daniel Grant

The ShapeTrainer

 

ps. For the MOST SIMPLE & COST EFFECTIVE way to LOWER INFLAMMATION in your gut which will BOOST your ENERGY & stimulate FAT LOSS check out this genius system … CLICK HERE

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Research:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2607002/

3 Why’s Fish Oil should be your FIRST supplement

1 Why: Helps Combat EVERY disease…

You can google Fish oil and ‘ X ‘ (any disease). You’ll find reams of pages (average 1,750,000) & studies supporting the fact that fish oil helps to reduce the risk to whatever disease you type.

The benefits are FAR REACHING.

So a question you could be having right now is How do I know I need it? The answer is testing. If you don’t know your Omega status it is well worth finding out.

The further you are away from a ratio of 2:1 (Omega6:Omega3) the higher your risk to illness, ailments & disease. (I’ll show you a streamlined way to test & perfect your status in the quickest time possible at the end of this article)

 

2 Why: Fat Loss..

Again you can do your own research on Google which will pull up just under 5,000,000 pages of data supporting fish oil supplementation & fat loss.

If you want to look & feel your best for something that takes less than 30 seconds a day then fish oil supplementation is a no brainer.

The only question you should have is ‘ Which the best product & how much does it cost? ‘ (I’ll give you a genius option at a highly competetive price the end of this article…)

 

3 Why: Builds Muscle & Lowers Inflammation…

There is a more recent term coming through called ‘ INLAMMAGEING ‘ linking the rate of ageing with inflammation.

Bottom line is the more we control inflammation, think painful joints, digestive issues, outbreaks of rashes & acne on the skin, the longer we keep our youthful looks & vibrancy.

At the same time we get to build more muscle which is one of the top determinants of longevity. Fact is the more muscle you have the more calories you’ll burn (even at rest) so basically put the more muscle you have the less likely you will get fatter !

 

Check out this short video (1min34) that rifles through these benefits PLUS introduces ALL the BENEFITS FOR you in a seamless easy-to-apply, easy-to-follow way  – CLICK HERE –

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Excercise Choice & Variation

Excercise Choice & Variation

 

If you want optimal results in the quickest possible time it is critically important that you vary your training stimulus. A training program or an individual exercise is only good for the time it takes for your body to adapt to it.

 
This means that there is an optimal curve of improvement for each exercise, movement & training program. Once the peak has been reached from that stimulus it is time to alter the variable(s).

 

7WBT Stage 2-65

 
You could alter the variables of the movement, for example the speed at which you are performing the movement, or the rest period between sets, or the sequence of exercises you have lined up etc. Point being that in order to keep improving you must vary
how your body (& brain) challenged.

 
The rate at which you should vary stimulus depends heavily on the individual. This is where working with a skilled training coach is invaluable. They will be able to periodise your training program (have a long-term plan) to ensure continued success.

 

A general rule of thumb is that most people adapt to a training program in approximately six workouts. This means that you can set the program & diligently follow it for six workouts, you must then alter stimulus in order to keep getting optimal gains.
The intricate details around planning & variation of training programs is vast. There are many books written solely about each of these two topics.

 

The Bottom Line…

For now your approach should be to apply a specific routine, which you follow for a maximum of six workouts. At that point set up a new routine. Practice this long-term & you will consistently stimulate success from your training programs.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

p.s.

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Muscles of the Body Series: Vol2 – Biceps

Sometimes referred to as ‘guns’, your biceps, when developed, can be a great source of pride for both men & women.

When wearing a short sleeve shirt on your way for your morning coffee or looking great in your evening dress at a glitzy dinner or ball.

So how do you tone these muscles to make them a point of pride? And have others envious of your shapely arms.

First a little background info & then some detail…

 

biceps

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What’s The Point In Biceps…

The bicep muscle is located in the front of the upper arm & is used for elbow flexion (bending of the elbow).

The bicep is also involved when turning your palm up (supination) like when receiving money or a ‘low five’ usually after something good has happened.

It is also involved in raising your elbow & bringing the arm to the thorax (between your neck & abdomen).

 

Benefits of Strengthened Bicep…

According to the Encyclopedia Britannica, the bicep muscle is a ‘two headed muscle with a belly in the middle’.

In this case most people looking to showcase their ‘guns’ want to increase the size of the ‘belly’ of the muscle.

Their uses include the following:

  • They will help your chin ups – your biceps are a major part of this essential movement. Not only good for the back the chin up can help shape your arms. They’re an important part of all pulling movements. If you’re on the pull good biceps will always improve your performance!

 

  • Everyday Movements – Almost everything we do requires arm movement from heavy lifting of an object from the floor to just scratching your head.

 

  • Appearance – As mentioned before, well developed biceps are a source of pride to both men & women. Everything you wear will look even better once you have more toned & shapely biceps, from a crisp white shirt to that backless sleeveless dress you wear on special occasions.

 

  • Fat Loss – As I always say ‘The more muscle you have the more calories you’ll burn’ So the more shapely your arms the less fat you’ll store around your belly. (Hint: only working your arms will not work! This has to be a whole body approach!)

 

 

Sample Bicep Stretches…

A good simple stretch for biceps starts by sitting on the floor. Place hands behind you with fingers pointing away from your body. Walk your hips away from your hands.

 

 

Bicep Exercises…

There are many exercises that can be used to develop your biceps. It would require a long explanation to talk your through them all, so maybe another time for that.

It’s always best to consult with a pro to learn what you need. Then have a go on your own with what you learnt.

It’s also virtually impossible for me to teach you technique without hands on physical practice. So, I’ll give you the outline, then its up to you to find a professional to teach you the finer details.

For now here are three of my favourites…

 

Exercise One – Standing Bicep Curls

Using 2 sets of hand weights begin by holding them at your sides, palms to the front, then slowly lift till the weights touch your shoulder. Do this 8 -12 times then take a rest. Then repeat up to 3 sets.

The tempo (speed of movement), rest periods, sets & reps can all be varied over time & depending on your goal.

          

excercise1.jpg         excercise2

 Exercise Two – Seated Incline Bench Bicep Curls

Take a high incline on a bench & sit down holding a dumbbell in each hand.

Lean back allowing your arms to hang naturally. Now lift the weights up to & in front of your shoulders. Repeat for the desired reps & sets. Again, have someone experienced in program design to help you set up the finer details.

 

excercise5        excercise6

 

Exercise Three – Seated Concentrated Curl

Sit on a bench place your feet wider than shoulder width, now pick up the weight & place your elbow on the inside of your knee.

Raise the weight toward your chin & squeeze it in toward your shoulder while keeping your elbow fixed to your knee at all times. This stops the swing & makes sure your biceps do the work.

Lower the weight in a control motion & repeat. Your choice for reps, sets & rest. Choose a weight that suits you.

    

 excercise3        excercise4

 

The Bottom Line…

Something to remember when exercising any muscle – slowly but surely KEEP ADVANCING.

Find the weight that is right for you. Complete your desired reps & sets. At your next workout aim to increase by one repetition per set. Or something close to that.

You wont be able to improve every workout but that should be your aim.

If you’re not moving forward then you’re likely start to go backwards. I’m afraid that’s just the way it is.

Keep chipping away on that Greek God Body of Yours.

 

Speak again soon

               

To Your Best Health

ShapeTrainer Daniel Grant

 

 

p.s.

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Resources:

http://wserver.flc.losrios.edu/~willson/fitnessHandouts/muscleGroups.html

http://study.com/academy/lesson/major-muscle-groups-of-the-human-body.html

http://www.ptcentral.com/muscles/

http://www.innerbody.com/image/musfov.html