“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.

 

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The Importance of a High Protein Diet: Volume Two

Why is Protein Important?…

As protein is involved within so many essential processes within your body & the fact that so much of your body is made out of protein blocks (amino acids) it is critical that you ingest optimal amounts on a daily basis.

protein

You need protein for:

  • Growth (especially important for children, teens, pregnant women & those who train regularly)
  • Tissue repair
  • Immune function (the second thirty grams of protein you ingest goes directly to your immune system)
  • Making essential hormones & enzymes
  • Energy when carbohydrate is not available
  • Preserving lean muscle mass (this is essential if you want to control your body shape & remain trim & fit for life)

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, & in smaller quantities in starchy foods & vegetables. You can also supplement protein using protein powders.

 

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The Power of Powders…

The most common protein supplement due to it’s bioavailability (easy for your body to assimilate) is whey.

However if you have a dairy intolerance this can cause some people issues. The best whey supplement I have found is Vital Whey. It is hormone, pesticide and preservative free, made from organic grass fed cows milk.

There are also vegan options where the protein from brown rice, pea, cranberry and other plants has been extracted & concentrated.

Protein from animals provides all the essential amino acids (the building blocks of protein) for optimal absorption & application.

Plants do not contain all of the essential amino acids but do contain varying amounts of the eleven non-essential aminos.

So therefore they are important within a balanced diet but in most cases do not provide the full spectrum of amino acids for optimal health to become available.

A total plant based diet will likely leave most people with some deficiencies. That is why both approaches must be applied.

A high protein diet in combination with a high vegetable intake from the majority of your meals is the most effective way to achieve & maintain optimal health & performance.

 

 

How Much Should You Eat?…

As a general rule of thumb I suggest:

  • Male: Around 3 grams of protein per kg of bodyweight per day

Eg. 80kg man should ingest approximately 240 grams of protein per day.

 

  • Female: Around 2 grams of protein per kg of body weight.

Eg. 50kg women should ingest approximately 100 grams of protein per day

 

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The Bottom Line…

An average sized chicken breast will contain approximately thirty grams of protein. Therefore in the example above, males would need to eat eight chicken breasts per day while the female example would need to eat just over three to get their daily requirements.

As always I strongly suggest you vary your source of energy & nutrients by varying your diet with the many choices of protein available to us all today.

So for example have fish for breakfast, lamb for lunch, chicken for dinner and use turkey or venison as a snack.

Or any varying combination that you prefer…

The choice is yours…

And by eating a high protein diet the world is your oyster – which is handy as oysters are also high in protein & packed with healthy nutrients.

Happy eating.

 

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

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Resources:

http://www.webmd.com/men/features/benefits-protein