“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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‘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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5 Reasons Skip the Alcohol & Keep the Muscle

Are you proud of the muscles you’ve sculpted?  Or looking forward to the ones you are about to create in the coming months?

Either way – it’s important to skip the alcohol to help gain & retain muscle… It can inhibit muscle gain!

It’s true.  If muscle is an important part of your fitness goals then alcohol should take a back seat at your upcoming social events.

Why so?  Below are 5 ways that alcohol can negatively affect muscle gain…

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  1. Alcohol Increases Estrogen Levels & Decreases Testosterone Levels

For men, testosterone is one of the hormones that helps to build & maintain muscle.

Alcohol not only reduces these hormone levels but instead, it increases the production of estrogen, a hormone found most abundant in females.

Excess alcohol can even lead to gynecomastia (male breast enlargement – otherwise known as moobies)

Furthermore, alcohol has proven to lead to testicular atrophy, low sperm count & erectile dysfunction as well.

 

 

  1. Alcohol Reduces Protein Synthesis

 

To achieve muscle growth the body must have a positive balance of muscle protein.

 

If you are not consuming enough protein to fuel your exercise you may create a catabolic state in which you begin to lose muscle tissue.

 

Alcohol is another way to send the body into a catabolic state due to its high calorie content & the way that it disrupts the body’s natural processes – including protein synthesis.

 

Ultimately, you could be eating enough protein but then counteracting the affects by drinking too much alcohol & hindering your muscle growth or causing muscle breakdown!

 

 

 

  1. Alcohol Strips the Body of Vitamins & Minerals

Alcohol acts as a diuretic on the body.

This means that it promotes the increased excretion of vitamins & minerals.

When you consume too much alcohol, it tends to strip away a great deal of these important vitamins & minerals, specifically:

  • Vitamin A
  • B Complex
  • Zinc
  • Phosphorus
  • Calcium
  • Vitamin C

The more alcohol consumed, the more quickly the body is drained of these essential elements. As these levels bottom out there is not enough to help support muscle growth.

 

 

  1. Alcohol Creates Dehydration

This is one of the first symptoms you notice when you start drinking.

Because again – alcohol is a fast acting diuretic it can increase your body’s ability to dispose of water.

This means, that your body is quickly drained of water from all areas – including the muscles.

 

Keep in mind that your muscles are composed of 60-70% water so the more you drink, the more they will be affected!

When you do drink – remember to follow each alcoholic drink with some water to help balance your hydration.

Not only will you keep your body hydrated but you will also reduce your total alcoholic intake & reduce the chances of a nasty hangover!

 

 

 

  1. Alcohol Increases Fat Storage

We’ve all seen it.  There’s even a nick-name for it: “beer belly” or “beer gut” is a term that developed for a reason – alcohol triggers fat production!

Alcohol contains around 7 calories for every gram – & the worst part is: these are empty calories, meaning that they have no nutritional value!

When we intake calories from alcohol they contain no nutritional value, the more you drink the more these empty calories can build up in unnatural looking ways – hence the ‘beer belly’!

When you are building muscle, the last thing you want to do is also encourage fat production – talk about confusing the body as to what you really want!

 

The Bottom Line…

If you are eating right & exercising well the last thing you want to do is diminish, reduce or completely undo all of your hard work & progress due to a few alcoholic drinks.

Instead, try to stick to water or use social events as a time to get your lemon & lime waters in which help to alkalinise your system (a good thing).

Being obsessive – take one of your protein drinks along & help support muscle growth even while you’re relaxing!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

Resources:

http://stopdrinkingalcohol.com/alcohol-lowers-testosterone-increases-estrogen/

http://www.livestrong.com/article/539982-alcohols-effect-on-protein-synthesis/

Circadian Rhythms & The Best Time to Workout

What time do you usually go to sleep?  Is it the same time every night?

 

I am asleep by 10.30pm four or more nights every week. This is a goal that I’ve set for myself & I stick to in order to help me have successful & productive days as well as support my productive.

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What is a Circadian Rhythm?

This is your body’s natural biological clock.  Katherine Sharkey, MD, PhD, assistant professor of internal medicine & psychiatry & human behaviour at Brown University & associate director of the Sleep for Science Research Lab explains:

“The human clock is about 24 hours, thanks to Earth’s 24-hour light-dark cycle.  But some people have a slightly longer natural cycle, & some are slightly shorter.”

Sharkey says, “There’s a developmental piece to this puzzle – school-age children are generally early birds, while teenagers tend to be night owls, & then as they age, adults gradually transition back into morning people.”

 

Early Bird or Night Owl?

So which are you?  Do you tend to get up early & feel most active & productive first thing?  Or are you one who tends to get a burst of energy later at night?

Good news for the early birds: “night owls tend to be more depressed, have a higher dependence on caffeine, & use alcohol more,”

Sharkey says.  According to a study from the University of Toronto morning people also tend to be happier & report feeling healthier than night people.

 

When to Workout…

So what does all of this have to do with your workouts?

Well, once you know about your body’s rhythms you can work with this internal clock to schedule workouts to get maximum results.

In terms of your circadian rhythm (sleep/wake cycle) it’s best to work out earlier in the day. Between 8am & 2pm for example.

Your Cortisol levels are naturally higher (or should be) at this period of time so it would be wise to take advantage of that.

Also, as your day progresses you will begin to experience more fatigue. So in order to keep your workouts intense enough to generate results you should aim to workout as early in the day as your schedule permits.

The night-time is for relaxing and recovering.,, & the occasional wild party.

 

Keep up the good work.

 

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

 

 

Resources:

http://journals.lww.com/nsca-jscr/Citation/2014/06000/The_Influence_of_the_Time_of_Day_on_Core.5.aspx

http://www.webmd.com/sleep-disorders/features/early-bird-night-owl

http://breakingmuscle.com/strength-conditioning/how-does-time-of-day-affect-your-workout

https://www.chronobiology.com/how-circadian-rhythms-determine-workout-success/

 

 

The Best Way to Boost Your Energy Is…

Before you get in that long line for Starbucks coffee to help wake you up tomorrow – consider the following studies & think about fitting in a 20 minute workout instead.

Research suggests that regular exercise can increase energy levels, even more than caffeine.  Better yet – exercise is even effective at boosting the energy levels among those suffering from chronic medical conditions such as cancer & heart disease.  (Now that’s some powerful ‘medicine’!)

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Dips In Energy Levels Throughout Your Day? Discover How To Instantly Increase Your Energy Output By Answering These Twenty Questions – It’s Free & Only Takes A Few Minutes – Click Here To Have A Look

 

 

In a study published in the Psychological Bulletin, over 6,800 people were analysed to measure the effects of exercise on their fatigue.  By the end of the study, more than 90% of the people who completed a regular exercise program reported improved fatigue over the groups that did not exercise.

In fact, the study showed that exercise was often even more effective than – not just caffeine, but even greater than the effects of stimulant medication used for attention deficit hyperactivity disorder (ADHD) & narcolepsy.

According to researcher Tim Puetz, PhD of UGA: “We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day, but it may be that lacing up your tennis shoes & getting out & doing some physical activity every morning can provide that spark of energy that people are looking for.” (Source)

 

Dips In Energy Levels Throughout Your Day? Discover How To Instantly Increase Your Energy Output By Answering These Twenty Questions – It’s Free & Only Takes A Few Minutes – Click Here To Have A Look

 

So if you have just 20 minutes to spare in the morning – try the following challenge: replace your detour for coffee with a quick bout of regular exercise for a few weeks.

For example: 10 bodyweight squats, followed by 10 full-body or kneeling press-ups. Complete two to three rounds.

Be aware of your level of fatigue & see if the little extra movement actually increases your energy levels.

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

 

Resources:

http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy