“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’

Relaxation Tension HWL.001

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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.


For an insight into where you should LENS your efforts complete this 4 minute questionnaire for a personalised coaching report: https://goo.gl/hyUp7t

7 Benefits of Fish Oil


Although fish oil is highly beneficial to our bodies because of the omega-3 fatty acids it provides, it’s really hard to get enough from fish. For every mackerel, salmon, bluefish, tuna, sturgeon, anchovy, sardine, herring, or trout that you eat, you only take in about 1 gram of omega-3 fatty acids for every 3.5 ounces of fish.

Supplements on the other hand give you the required amounts of omega-3 fatty acids in a simple pill. Fish oil supplements are made from mackerel, salmon, cod liver, halibut, tuna, whale blubber, seal blubber, or herring. The added benefits of supplements are that they can also provide calcium, iron, or vitamins A, B1, B2, B3, C, or D.

Here are 7 benefits you get from taking fish oil:


1) Improves the Heart

Fish oil supplements provide an amazing health transformation when taken regularly. Omega-3 fatty acids found in fish have been found to lower blood pressure, reduce triglycerides, slow plague build up in arteries, reduce the chance of heart attacks and strokes, and also prevent cardiac death in people with heart disease.

A strong heart means that the blood will efficiently carry oxygenated blood to your muscles. Whether you’re working out or walking, you’ll feel a lot better and your health will improve. Some people take fish oil supplements to keep up with the American Heart Association (AHA) recommendations. While others specifically couple fish oil supplements with fitness programs to enhance their results.

The AHA recommends that fatty fish should be eaten at least twice a week. The only problem with this is that it’s hard to incorporate so much fish into your diet, and depending on the quality of the fish it can also be dangerous!.

Big fish like tuna and salmon have a lot of mercury. Eating a lot of fish every week can actually start to hurt you in the long run. Supplements not only make it easier to get the omega-3 fatty acids into your body, but it also makes it safer. This is done by your supplement company (if they are good?). They will create a pure fish oil supplementation free from heavy metals & toxins.

2) Strengthens the Kidneys

Taking 4-8 grams of fish oil a day for two years has been shown to slow the deterioration of kidney function for people who have a kidney disease called IgA nephropathy.

3) Reduces ADHD Symptoms

Studies have shown that children who meet the daily omega-3 fatty acid recommendations have reduced symptoms of ADHD and improved cognitive function.

4) Feeds the Brain

In addition to reducing ADHD symptoms, fish oil supplements improve the brain in many other ways. Some research shows that fish oil supplementation can protect against Alzheimer’s disease. It can also slow down dementia or memory impairment with old age.

It’s hard not to call omega-3 fatty acids a “brain food” because it’s also been shown to help patients with psychosis symptoms, bipolar disorders, and depression.


5) Helps you Lose Fat

Omega-3 fatty acids help you burn fat when your body would normally stop burning it. If you take fish supplements your body will continue to burn fat even after a high-carb meal or after high-intensity exercise (where the body starts burning glycogen).

Fish oil supplements also increase insulin sensitivity. That means that less insulin is created after a meal, which means that less fat will be stored.

6) Builds Muscles Faster

Omega-3 fatty acids increase the productivity of the mitochondria in your cells which is responsible for creating energy. When the mitochondria burn more energy more efficiently, you’ll not only lose weight, but build muscle as well.

7) Keeps the Eyes Healthy

A lot of studies have shown that omega-3 fatty acids are necessary for infant vision development and beneficial to teens and adults. Fatty acids lower the chances of high eye pressure and glaucoma by improving the drainage of intraocular fluid from the eye.

Omega-3 fatty acids found in fish oil supplements can also treat dry eyes. It’s been discovered in studies that people who ate two servings of tuna per week had less risk of dry eyes than people who ate one serving or less.


If you’d like to learn more about the benefits of fish oil supplementation and how it can be coupled with fitness programs for optimal results, then checkout: www.Shape-Book.co.uk. It contains a specific program for you to follow over 7 weeks.

Alternatively you can grab yourself some of the best fish oil supplementation on the market.

Get yourself a tub here:    US Supplement    or    EU Supplement