“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.

 

Join Me for daily FB Live ‘Mental & Physical Strength Coaching – Click here & set FB Live to notify you when I go live.

‘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/

The 3 Priority Ways to Drop Fat

  1. Low GI Foods
  2. Resistance Training
  3. Compound Exercises

1) Low Gi Foods

GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.

Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.

Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.

This is how foods are classified:

Low GI Medium GI High GI
0-55 56-69 70 or greater

Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.

I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.

2) Resistance Training

If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …

The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.

This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.

I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.

3) Compound Exercises

These are movements that involve more than one muscle group & move two or more joints.

An example of a compound movement is a bench press or a squat.

Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.

The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.

So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.

Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.

Check out this short video (3min11) that will create a SURGE in Fat-Loss, Energy & Certainty… – CLICK HERE –

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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/

Ass to Grass: 9 Tips for Proper Full Depth Squatting

The squat is one of the most effective exercises for building leg, lower body & whole body strength.

At the same time, it is one of the most difficult exercises to perform correctly & can be ineffective or even dangerous if performed incorrectly.

Many trainers use the cue, “sit back into the squat” to help teach proper technique & get clients to push their bodies & get the most of out the exercise.

I prefer to use the reminder, “Ass to grass!” to help provide an effective (albeit funny) visual on how to squat as low as possible for full effectiveness.

1

A Functional Exercise…

Squats are considered to be a ‘functional exercise’ as they have a high carry-over to use in everyday life.

Squats will help with range of motion at the hip & knee joints & help strengthen your back.

They build muscles which help you to sit in & out of chairs, lift items &/or bend down & pick items up off the floor.  Squatting effects essential muscles that are used in everyday life.

When performed correctly proper squatting will help to improve muscle tone in your thighs, glutes & hips which will then ease tension on the joints & helps to support your lower back.

 

 

Proper Squat Formation…

When squatting, keep in mind the following things:

  1. Your knees can protrude past your toes, in fact this is much healthier for your knee joint.
  2. Hinge your hips so your butt moves backward.
  3. Keep the pressure of the squat on your heels & through to the balls of your feet & toes.
  4. Keep your head straight – look at the horizon. Spinal alignment is a key technique point.
  5. Keep your shoulders back & chest out – again, keep the spine aligned.
  6. Set a healthy arch that suits you. Get this right for your lower back.
  7. Spread your toes for better balance.
  8. Inhale as you go down – exhale as you come up. Use your TVA & pelvic floor muscles.
  9. Aim to cover your calf muscles with your hamstring muscles – this is ‘ass to grass’.

11

 

The Importance Of The Pre-Stretch…

Tightness in your chest, back, hips, ankle joint, calf, foot and even toes can cause effective squat technique to be a wish rather than a reality.

Stretch out your groin, your feet and your calf muscles before each set.

You can simply do this by sitting into a deep squat while holding onto a solid stable object & holding that position.

In fact, while you’re down there stretching lean into any areas where you feel tight, this could help increase the depth of your squat & therefore increase the effectiveness of your squat session.

I have my clients stretch before every squat set, then allow thirty to sixty seconds recovery before performing the next set – stretching in this way is more important the heavier you are lifting.

If you are unsure about your technique, invest in a good trainer for two or more squat technique sessions.

Alternatively keep an eye out for my ‘Squat Technique Day’ – coming soon. Let me know if you’re interested in a day of learning how to squat effectively for a strong back & fat loss.

Together we’ll get the ‘ass to grass’ method working to improve your health & physique right away!

Until then…

 

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-scj/Fulltext/2009/12000/Sitting_Back_in_the_Squat.3.aspx

http://www.bodybuilding.com/fun/cyberpump1.htm

http://stronglifts.com/squat/