“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.

brain-2062048_1920

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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.

 

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.

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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/

 

 

Spicy Food Linked with Longer Life

In a new study researchers found that eating spicy foods one to two days per week improved their life span.

A seven year study based on 500,000 participants proved that those who ate spicy foods one to two days per week lowered their risk of death by 10%.

Moreover, the study determined that those who ate spicy foods three or more days each week lowered their risk of death by 14% over those who ate spicy food less than one time per week.

 

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Reduce Your Exposure…

Interestingly, participants who ate spicy foods also tended to have a reduced risk of certain disease such as ischemic heart disease & cancer.

Also, the benefits seemed to be slightly greater for women than men & those who ate fresh chili as apposed to dry had more improvements.
While the study – so far- has only identified this correlation, it is still unclear as to how exactly spicy foods may help to improve longevity.

 

For more examples of this correlation between health & spicy foods read:

The Power of Cumin Powder on Body Composition

The Bottom Line…

While again, these are all still correlations, not proven facts – it seems that if you love spicy foods then it’s definitely a great idea to keep it on the menu a few times a week!

Add some spice to your diet this week.

Alongside bringing alternatives experiences to your taste buds there are a load of health benefits to be had.

 

 

What Exactly Is Helping You And What Is Hindering Your Progress? Find Out By Answering These Simple Twenty Questions – Click Here Now

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

Resources:

http://www.livescience.com/51743-spicy-food-linked-with-longer-life.html

http://www.forbes.com/sites/alicegwalton/2015/08/05/study-can-spicy-food-actually-increase-life-span/

https://theshapetrainer.wordpress.com/2015/02/03/the-power-of-cumin-powder-on-body-composition/

 

 

Drinking Beet Juice Regularly May Lengthen Your Workouts

According to a new study published in the American Journal of Physiology-Regulatory, Integrative & Comparative Physiology – drinking beet juice on a regular basis has a positive effect on the cardiovascular systems of subjects during exercise – which then led to increased endurance.

 

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 beet juice

What the Study Demonstrated…

During the study, male subjects who drank beet juice for 15 straight days showed blood vessels that were more dilated & lower blood pressure – both factors that can help improve exercise.

As researchers said: “Exercise can be performed at a given workload for a longer period of time before the onset of fatigue.”

So what’s the reason?…

Beet juice is a source of the molecule nitrate.  When converted into the body nitrate can help with both of the factors listed above which then help improve exercise performance.

 

 

History Beets Guessing…

  • It is said that, since the middle ages, beetroot was used for treatment of illnesses relating from blood problems to digestion.
  • Hippocrates, the father of medicine, was said to use beet leaves as binding for wounds.
  • Ancient Romans used beetroot as treatment for constipation & fevers.

 

 

Other Benefits of Beet Juice…

According to the bestofrawfood.com the beet juice can help relieve many diseases related to calcification in the body including:

  • Arthritis
  • Cancer
  • Kidney Stones
  • Eye Problems
  • Varicose Veins
  • Skin problems
  • Arteriosclerosis
  • Heart Disease

100 grams of beet root also helps to provide 27% of the RDA for folic acid known to prevent various birth defects in babies.

 

 

How Much Beet Juice…

Studies show that 8 ounces of beet juice per day can significantly help lower blood pressure & help with hypertension.

 

 

The Bottom Line…

Add some juice to your weekly diet. Start with one per day. You’ll notice the difference very quickly as your body & mind will benefit from the added (new) nutrients.

Try it for a week & feel the difference.

 

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To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

Resources:

http://www.sciencedaily.com/releases/2015/07/150722150941.htm

http://www.thebestofrawfood.com/benefits-of-beet-juice.html

http://www.everydayhealth.com/hypertension/sip-on-this-beet-juice-lowers-blood-pressure-8880.aspx

Why Your Workouts Should Be High Intensity

New studies show that high-intensity interval training (HIIT) may be even better than regular aerobic exercise.

Emerging research indicates that HIIT may be more effective in reducing subcutaneous (beneath the skin) abdominal fat than other forms of exercise.

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The Benefits of HIIT…

According to research by Stephen H. Boutcher, High intensity exercise helps lower insulin resistance & results in a number of skeletal muscle adaptations which help enhance skeletal muscle fat oxidation & improve glucose tolerance.

Basically put this form of exercise will increase muscle tone and burn off body fat.

Tests were performed on sprinters as they often have quick bouts of intense exercise with periods of rest in between.

Beyond the health benefits mentioned above HIIT has also proven to be more time-efficient & helps you to get results more quickly & efficiently.

…Particularly when you’re focusing on the abdominal area.

 

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Try HIIT…

HIIT can easily be modified for anyone at any fitness level & even for those with special conditions such as diabetes or weight problems.

Examples of HIIT exercises includes but is not limited to:

  • Walking
  • Swimming
  • Aqua Training
  • Cycling
  • Eliptical
  • Cross-training
  • Treadmill walking, jogging or running (sprinting)

 

An Example Workout…

Try this as a workout next time you’re in the mood to shift some belly fat.

Two minutes steady pace – this will act as a warm up. Slowly increase your speed over the two minutes.

At the two minute period hit the gas and go into a sprint (or something resembling a sprint). Keep this pace up for 30 seconds. Just do your best, that’s all that can ever be asked of you.

At two minutes thirty slow it down to a steady/slow pace. This is active recovery. Actively recover for one minute – then repeat the process.

Complete at least five sprints and work your way up to fifteen. That is a goal.

If you try and complete fifteen on your first attempt you may experience nausea like you just downed a glass of thick salt water – so aim for five and build yourself up.

At the end continue the movement slowly and easily for two to five minutes as a cool down – keep the blood flowing for a period of time after the intensity, then apply some light stretching.

Enjoy.

 

The Bottom Line…

If you are not sure where to begin, click the link below and I will walk through your L.E.N.S (Lifestyle, Exercise, Nutrition, Supplementation) status & how to best utilise your time in order to get to where you want to be – fast!

I can get this to you today, for free.

 

Click Here – This will not be Free forever so grab your personal health report while you can, I’d love to start helping you out by coaching you today.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Also be sure to keep an eye out for my new book, which will cover all the above mentioned points in detail.

I’ll keep you posted on the release date – it’s a matter of weeks now!

 

 

p.p.s.

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Resources:

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

http://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/?_r=1