Sleep Oh! How We Need It So.

Sleep is as important to the health of your body as breathing is. Sleep deprivation causes profound damage not only to your physical health but also to your mental health. This does not apply just to the ability of your brain to function properly but it also affects your mood and the way you feel. Chronic sleep deprivation can even trigger manic behaviors in susceptible people. It is no wonder that it has been used as a method of torture for centuries.

Lack of sleep will lower your defenses against disease and sleep deprivation has been shown to exponentially increase the chances of death from many other causes.

Quality sleep

While the amount of sleep each person needs does vary somewhat, the quality of this is also a factor. When a body is severely deprived of sleep it will override all attempts to stay awake including the use of stimulants. The body will experience a few seconds or minutes of “Micro sleep” something like the symptoms of narcolepsy. The effect this can have on a person driving or operating machinery needs no explanation.

How lack of sleep can lead to obesity

While lack of sleep makes you feel awful, the effects reach further than first thought. Research has shown that lack of sleep can even promote obesity, almost as much as over eating and doing no exercise.

When a body needs sleep it produces cortisol and the production of leptin decreases. Leptin is the hormone that sends messages to your brain telling it that you have eaten enough. Lack of sleep increases production of ghrelin, which is an appetite stimulant. Along with an increased release of insulin it promotes fat storage, resulting in weight gain, which naturally increases the chances of developing type 2 diabetes. An increase in cortisol in the body has been shown to significantly increase deposits of “belly fat.”

Magnesium

We all know that good nutrition is vital for growth and recovery. These processes are carried out while the body is sleeping. Great nutrition must include essential minerals. Research has shown that a lack of magnesium profoundly affects sleep patterns. People lacking magnesium often tend to be insomniac. Other signs of a low magnesium level are muscle cramps, muscle tics (like twitching eyelids) and cold extremities. Magnesium supplementation significantly improves sleep. Zinc, another essential mineral, stimulates enzymes responsible for biochemical reactions in the body. It is vital in the processes of recovery. Trauma to muscle tissue during exercise is repaired during sleep and muscles are rebuilt to be more powerful than before. Therefore quality sleep promotes strength and endurance.

How to get some good sleep

Since sleep is so vital, it is important to develop good habits. Your Circadian rhythm (biological clock) needs to be set and sleeping at irregular times will disturb the rhythm and have an effect like jet lag.

Your sleeping space needs to be comfortable, quiet and sleep specific, avoid intense discussions or arguments before bedtime. It is also not wise to have any screen time close to bedtime. Even having electronic equipment close to your bed is discouraged. The lights glowing from these suppresses the production of melatonin, which is a hormone that promotes sleep.

Avoid caffeine and alcohol; it takes up to six hours to eliminate these from your system. Alcohol can make you sleepy but it affects the quality of any sleep you are likely to get. Herbal teas are a better option. Sleeping pills also do not promote real quality sleep.

If all else fails, try counting sheep! Goodnight.

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

  • COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £66.33
    2. Month 2 = £66.33
    3. Month 3 = £66.33

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Get spicy with Turmeric

Spice up your life and food with a bit of Turmeric.

Turmeric comes from the root of the Curcuma longa plant and is a spice that has a very distinctive tough brown skin and a deep orange flesh. A herb that has been around for thousands of years it is the spice that gives curry its yellow colour and was traditionally used in South Asian dishes as it has a very interesting taste and aroma.

However, despite its added taste benefits Turmeric is continuing to surprise us with its numerous health benefits.

Science is now starting to back up what the Indians have known for a long time that it contains compounds with beneficial medicinal properties.

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin

Curcumin is the main active ingredient in turmeric. It has a powerful anti-inflammatory effect, is a very strong antioxidant, supports detoxification, and most recently it is being used to improve cognitive function, blood sugar balance, kidney function, as well as lessening the degree of severity associated with certain digestive disorders.

However, the curcumin content of turmeric is actually not that high (around 3%) and although adding it to your food will have some benefit, for its true potential you may want to think about adding this extract to your daily supplement intake.

Unfortunately, taken alone, curcumin is poorly absorbed into the bloodstream, so I recommend that if you wish to use it, you find one with Bioperine added as this is the substance that enhances its absorption and bioavailability. Without it, most of the curcumin just passes through your digestive tract.

As a relatively inexpensive product, it may be a powerful supplement you can add to your diet to promote the long-term health benefits associated. It’s certainly worth adding some Turmeric to your meat, curries and soups as the spice taste alone is phenomenal.

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

 

3rd reason you may not be getting the results you feel you deserve…

You’re head just isn’t in the game.

I’ll tell you now from the outset, any fitness or nutrition program is useless unless you understand and can believe that the key to your progress and ultimate success lies within yourself. The most powerful tool you have is sitting right between your ears. Yes, I’m talking about your brain, but more specifically, your mind and your mindset. For your body to transform into its full potential, you have to quash all doubt, believe in yourself and know that what you realistically expect to achieve is in fact, possible.

For this to happen you must:

THINK POSITIVELY 

When you’re in a positive frame of mind, it’s a simple fact that you’re more productive, you feel great, your motivation is high, and life feels good. To begin to establish this positive way of life, you need to alter or re-frame your thought process and patterns.

Here’s the truth… You control your thoughts. Your circumstances may not be ideal, or where you wanted or expected to be – your shape/physique may not look how you want it to when you look in that mirror, but this is life. We all have highs and lows, some people have more lows than others, but you can help yourself.

QUASH NEGATIVITY 

We can all too easily be influenced by the words of others. Too often, we allow the opinions of our peers to sway our goals.

Take this, for example, a new client, an overweight man or woman, enters and joins the gym for the first time in their life and opts to be coached to make the healthy changes they desire so much. They train, and they train hard. They’re a great client and commit maximum effort to the session. They leave the gym feeling light-hearted and good about themselves.

Once home, they tell their significant other, friend, or family member, that they’re set on their way to a healthier life and are immediately met with negative resistance:

  • “You’ll never stick to that routine.”
  • “How can you make it to the gym three times a week?”
  • “That diet is impossible to stick to.”

This negatively crushes their good feelings about themselves and saps their positive intentions, so they’re now less likely to continue towards their goals. The upbeat feelings that were induced by the introduction of positive lifestyle changes were replaced with negativity and doubts about their ability to succeed.

So why are we so easily influenced? Does the dissent of others really matter when it comes to your good health? Remember, these are your goals, NOT theirs. Don’t react to negativity, stay strong and be positive!

You are responsible for yourself. Your life is yours and only yours to live. The ability to change is in your hands.

Forget the past and think about the future, but more importantly act now!

To make a physical change, you must believe that this act is of great value to you and therefore, you must be willing to give up things you believe are of lesser value.

This is the law of sacrifice.

Are you willing to make a sacrifice?

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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2nd reason you may not be getting the results you feel you deserve…

You’re not training hard enough, you don’t use the variables efficiently and so training has become stagnant.

 

You go to the gym, lift a few weights, pick and choose machines based on what’s free at the time and have no real structure to your plan or progression. You’re basically floating and you wonder why your body won’t mold, sculpt and change to how you desire.
You need to up your game, get a plan with stages of periodisation and work with all the training variables that exist, which will push your body to make a change.
Training variables such as: 
  • Tension & Time under Tension (TUT)
  • Tempo & Range of Motion (ROM)
  • Sets, Reps & Rest
  • and most importantly Progression with Overload.
Progression with Overload
In order for your muscles to tone up they must be subjected to a new stimulus or to a new amount of stimulus, this is know as overload. Without progressive continued overload your body does not need to adapt and so will never react by getting firmer or stronger. You need to continually increase the demands on the musculoskeletal system in order to continually make gains in not only definition and strength but also endurance.
Creating progressive overload can de done by:
  • Increasing resistance
  • Increasing number of sets & or repetitions
  • Increasing frequency
  • Increase or change exercises
  • Increasing intensity
  • Decreasing rest time
So how can we help? 
The ART 12 week programme has been developed to factor in all of these key elements to continually push and get the best out of you. The program will also show you how to use cardio effectively; low steady state cardio (LISS) and high intensity interval training (HIIT) both have a time and place, which is subjective to you as an individual and to how your body responds.
So if you are confused about planning a program and how all the variables are applied then the ‘Action Reaction Training’ program is for you.

……………………………………………………………………………………………………………………………………………………………………

If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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1st reason you may not be getting the results you feel you deserve…

Your basic understanding of nutrition may not be up to scratch.

Good nutrition is vital to successful body fat loss, lean muscle mass gains and overall general good health.

Many of us are left baffled and confused when it comes to selecting a diet suitable for what we are trying to achieve. Many so-called experts are recommending one diet over another when the truth is all diets have a time and place if you just know how and when to apply them.

There are three principles for good nutrition:

  • Calorific Intake
  • Macros
  • Quality Of Nutrients

CALORIFIC INTAKE

Most people don’t have a clue what their calorific intake is let alone how to calculate one when creating a suitable diet plan. If you get this number wrong you could suffer from a whole host of problems, ranging from increases in body fat, actually losing current muscle mass and in some cases you can cause a metabolic dysfunction.

MACROS

Macros consist of three main sources: carbs, proteins & fats. Most people don’t track these intakes, therefore don’t have a basic percentage ratio to adjust and manipulate depending on how the body responds. For effective fat loss and lean mass gains you must periodise your macros much like your training.

QUALITY OF NUTRIENTS

Some people preach that it doesn’t matter what the quality of your food intake is as long as you hit your set required intake.  In my experience this only applies to a handful of people.

If you’re looking to make a real difference to the function of your gut and thus how you process and utilise food, you must choose quality every time. This isn’t to say that your diet can’t be pleasurable, it can, but within moderation.

With so much conflicting information out there, I understand that these basic principles can be confusing.

So how can we help? 

The ART program has been designed to educate you on all nutritional elements and supplementation specific to you.

This is not a one-stop shop where you are usually left to calculate, adapt and manipulate macros by yourself. Through my guidance, you will be provided with your starting calorific intake, from which point using step by step instructions in the manual provided, you will be able to calculate your macro intake based on the 5 phase diet system I have developed.

For the 12 week programmes, every 2 weeks by means of photographs, measurements and most importantly feedback from yourself, I will be able to make adjustments according to what I feel is best based on my wealth of experience.

Through this guidance and education process you will begin to understand what diet works best for you and how you can plan and prepare your food based on YOUR time schedule. A diet has to be optimal and suitable to you and no one else.

You deserve to start achieving those desired results by improving your eating habits. Resolutions for a better version of yourself can be made at any time, and the sooner the better.

……………………………………………………………………………………………………………………………………………………………………

If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

Magnesium for a better nights sleep.

Here at ART we often get asked what the best supplement is to take and which one will have the most positive effect? Whilst we do recommend a core stack of supplements to all participants of the programme we are not SUPP heavy but do believe each one is of value in its own unique way.

Magnesium

One of our favourites that we recommended is magnesium due to it’s ability to help promote a better nights sleep. I mean let’s face it, how many of us can fall asleep and stay sleep until the time when we need to get up? I guarantee not many. Some of us struggle to fall asleep, some of us can fall asleep but struggle to stay asleep and some of us are constantly waking up throughout the night. Almost of all us that suffer from such sleep patterns will feel tired and lethargic in the morning and will rely on caffeine to get us going. Research now tells us that it’s not so much the quantity of sleep we have but also the quality that leads us to a good nights sleep which recharges our system ready to start the next day.

If you struggle with the quality of your sleep you might want to think about supplementing with magnesium before bed.

Why?

Well magnesium helps combat stress and lower cortisol levels. When cortisol is high, melatonin is low – melatonin is your sleep hormone and when low it can take the body longer than we have for it to naturally rebalance in your sleeping favour.

Cortisol is produced naturally when we are stressed and in one way or another we all suffer from that to a certain degree. You worry too much, you work to hard, you’re constantly juggling your life and even training late in the evening can stress your body out. Exercise elevates cortisol. So although you’re physically tired you just can’t seem to turn the mind off and fall asleep.

So what can you do?

Well taking magnesium with your last meal of the day before bed can help get you back on track by improving the quality of your sleep and helping you drift of much quicker. Within just 1 week of taking magnesium it has been shown to regulate and improve your sleep cycle by reducing your cortisol levels.

Sleep is crucial, you don’t need me to tell you that, but if you are looking to drop body fat, increase lean muscle mass and improve recovery and performance then it is even more essential than you may think and could be holding you back from your full potential.

Although you can obtain small amounts of magnesium from food, you won’t be able to consume the ideal amount at the ideal time to help you in the intended way, which is why we recommend it in supplement form.

So give it a try and let me know how you get on.

Below is a link for the recommended product I use along with a 40% discount code that you can use on this or any other purchase from reflex.

https://www.reflexnutrition.com/albion-magnesium-bisglycinate/

40% discount code: AFFOSTER2

Enjoy and sweet dreams

Olly

……………………………………………………………………………………………………………………………………………………………………

If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

They lied to you! (part 2)

What follows are the x5 more lies which the government, food companies and even some qualified nutritionists are feeding you…..

6) Fat makes you fat

This is an old school theory that has only really within the last 10 years been proven to be untrue. On paper it does make sense that eating more fat will make you fat as there are more calories per gram of fat than that of the other macro nutrients protein and carbohydrate. Fat based foods are therefore much more calorie dense meaning it is very easy to overeat your required calorific intake needed for your daily activity rate. However on the flip side of the above, higher based fat diets with a lower carb intake are much more successful when seeking fat loss, as long as you can still control your calorific intake. So the take home message here is that more fat won’t make you fat but will actually aid in fat loss.

7) You shouldn’t eat carbs at night time

“You can’t consume carbohydrates at night or you will store fat!”

You will have heard or have been told this theory at some point no doubt, right?  It’s crazy how much it is still used or preached out in the fitness world today. The reason behind this is because most people who recommend limiting carbs at night do so because they believe your metabolic rate decreases at night therefore those consumed and unused carbohydrates will be stored as fat instantly.

This idea that you should avoid carbs at night because your metabolism slows down has been proven to be an invalid theory. Research now actually shows that not only does your metabolism NOT slow down, its actually no different to your resting rate during the day, plus if you exercise it’s actually shown to increase your sleeping metabolism significantly.

Also if you do have difficulty sleeping, including a carbohydrate source in your last meal of the day can activate certain chemicals in your brain that relax you, signaling sleep and encouraging a better nights recovery.

8) Low fat, fat free or low carb is a healthy alternative

Low fat, fat free or low carb diets are extremely popular these days and food manufacturers have cottoned onto this and started mass producing products to serve the public need for them. However all of these products are far from healthy and in order to be the product they claim to be, ingredients have been removed and replaced with unnatural chemicals that the body just doesn’t know how to utilise. You just have to look at the ingredients list to see it contains no real food at all, they are highly processed. The take home message here is to avoid these options as they do more harm than good, they are not healthy. When you see low fat, fat free or low carb think “chemical shit storm”.

9) Gluten free is healthy

Eating a gluten free diet is extremely trendy these days and to be honest most people when questioned about it have no idea what gluten even is. If you have a known gluten intolerance then I’m in total support of you opting for a gluten free diet, but please bear in mind that just because the product is gluten free it doesn’t make it healthy. I have had clients on several occasions try to justify eating biscuits or cakes or similar because they were gluten free. However most of these foods are usually made from highly refined, high glycemic starches like corn starch, potato starch, tapioca starch and may also be loaded with sugar. Dropping gluten should mean replacing it for real food, not highly processed foods that as a general rule of thumb we should be avoiding.

10) Eating 6 smaller meals a day will boost your metabolism, increasing fat / weight loss.

This is probably the biggest myth and misconception that I still hear day in day out. Let’s think about it for a second, do you really think your metabolism accelerates based on a meal to meal frequency basis? I don’t think so. This has been proven time and time again to be a complete myth, but here’s the catch.

Eating smaller meals more often can actually help you lose weight but not by speeding up your metabolism, but by increasing thermogenesis.

So how does it work?

By eating more often, generally with protein and fibrous veg servings with every meal, will help curb cravings and will keep you fuller for longer which will help stabilise blood sugar levels avoiding drops which leads to binge / snack eating.

So if you want to eat 3/4/5/6+ meals a day then you can, do what works for you but don’t do it for the wrong reasons.

 

The take home message is this: Food manufacturers don’t truly care about your health they only really care about profit. The government and many qualified nutritionists know very little when it comes to real nutrition. Avoid fad diets, avoid heavily processed foods and always try to eat real, natural food as much as possible. Real food doesn’t need an ingredients list, real food is the ingredient. 

Olly

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women to see what the programme can do for you …

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

They lied to you! (part 1)

When it comes to healthy nutrition the government, food companies and even qualified so called nutritionists are feeding you lies and BS. These big companies care about making profit and will play on your emotions and get you buying into their myths. I’m here to quash these lies as it could be these beliefs that are holding you back from getting that dream body.Part 1 will cover x5 of these lies you are being fed.  x5 more lies will be published in part 2.

1) A calorie is a calorie

Many people say that the only important thing you need to think about in order to create weight loss is calories in versus calories out. So if you eat fewer calories than you burn then you will lose weight due to the law of thermodynamics. Now essentially this theory is true, however I’m here to tell you that the quality of your calories matter. This is because different foods go through different metabolic pathways in the body and elicit different responses based on its quality. If you think that eating 1000 cals of processed junk compared to eating a 1000 cals of whole foods makes no difference then I’m sorry, you will never achieve successful healthy fat loss.

2) Saturated fat is unhealthy

For years now we have been told that we must avoid saturated fat as it can increase the risk of heart disease. This has been one of the pillars of mainstream nutritional advice that we have been plagued with for far too long. Recent studies prove that saturated fat is harmless and has nothing to do with heart disease, and in actual fact consuming it raises good cholesterol (hdl) and changes the “bad” cholesterol to a benign subtype. So there is no reason for you to be avoiding full fat butter or coconut oil. If it’s a natural fat then it’s a good fat.

3) Eating too much protein is bad for you

For some reason many of us believe that eating too much protein can damage your bones and increase the strain on the kidneys which can contribute to kidney failure. I don’t know where this came from but I do know GP’s still spout this crap even today.

What I can tell you is that if you eat protein regularly in relatively high portions it will actually increase bone density. Those with kidneys disorders are asked to reduce their protein intake but how many of us actually suffer from this condition? More protein in the diet will increase lean muscle mass, reduce body fat which increases your body’s thermodynamics, and will lower the risk of diseases like cardiovascular disease.

4) Too much red meat is bad for you

We’ve been eating red meat for thousands of years and now suddenly some how people are blaming it for heart disease, diabetes and even cancer. There is no study out there that proves the validity of these claims. However like most processed foods, the quality of the meat can have an effect. Unprocessed red meat is perfectly fine if cooked correctly and consumed in moderation. Cheap processed red meat however can lead to issues. As with any foods these days, quality does matter, and unfortunately price represents quality. The bottom line here is that red meat is incredibly nutritious. It is loaded with vitamins, minerals, quality proteins, and healthy natural fats that are important for the body and brain. So if you want to eat red meat 3, 4, 5 times a week you can do so, as long as you don’t overcook it (burn it), and the meat is unprocessed.

5) Follow the pyramid diet for optimal health

The pyramid diet was originally published in the 70’s and specifies that you should follow a high carb, low fat based diet. This recommendation made by politicians (not nutritionists) has since been debunked and ironically the obesity epidemic began when the system was promoted. Everybody responds differently based on different set Marco percentages and although this may work for a few, in my experience this isn’t optimal for most. The results from my 12 Week Body Transformations are proof of that from both a physical and mental perspective.

Part 2 of this blog will cover x5 more lies.

Olly

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women…

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on

What makes us lazy?

“I’m too lazy to stop being lazy”

Does this sound familiar? Laziness, although common has the potential to devour us and ruin our true potential. We all have times of being lazy, myself included and it can make me feel claustrophobic, trapped and lifeless. I nap during the day feeling inactive and tired and in a daze. Everything gets put on hold, motivation levels are rock bottom and even the simplest of tasks seem like a challenge. This type of laziness can be soul destroying and depressing but I’m here to share with you how you can help overcome it.

1) Get moving

Ironically exercise in any form is one of the easiest ways to help overcome laziness. If you can literally just get up and start moving your mind will follow. You don’t even have to go to the gym for this to be effective as that task alone can be daunting. If you ever find yourself sitting on the sofa contemplating whether you should train or not, or do an important task, just get up and start jumping about. Do a few body weight squats, pushups, star jumps etc, anything to get moving. The brain will suddenly kick into gear and you will be ready to tackle the challenge ahead.

Exercise will help you break through that barrier of deadness and will help you feel motivated and more willing to put in effort.

2) Eat nutritious food

Now I know this is easier said than done but fuelling your body with the right nutrition specific to you will help fuel your body and your mind. You really are what you eat, if you eat crap you will feel like crap. Nutrition in itself isn’t overly complicated once you begin to understand the fundamental basics and apply them to your own personal lifestyles. Diets should be personal and you should always look to eat quality nutritious food that you enjoy in the amounts that you need based on your activity level.

3) Think small

Trying to do too much is a recipe for disaster, you need to think small. Refocus on only two or three things at any one time. We always try and do too much and have these huge to do lists which can be completely overwhelming where we struggle with the thought of where to begin. By giving ourselves less challenges the task in hand becomes much more achievable and when you are successful motivation levels go up tenfold.

4) Organise your environment 

Make sure that your surrounding environment is clean and tidy whether this is at home or at work. If it’s messy and full of clutter it is more likely that it will create a sense of chaos, which can make you feel a little overwhelmed.

I used to be as messy as it gets but once I made the effort to clean up and organise my physical surroundings I instantly became more motivated and productive. It’s a case of simply making the effort to start and before you know it everything will be in order and you will feel less tense and plus: who likes a dirty home anyway?

5) Relax 

How’s this one for a cliche? Here’s me telling you that by relaxing you can overcome laziness.

By relaxing and doing something you truly enjoy you will start to feel refreshed. This feeling will make you more willing to take on tasks and challenges ahead and achieve more within. This time will also allow you to think about things; how you may approach certain tasks, which before you couldn’t see because of the fog you had created.

I gain inspiration and motivation when I’m out on the golf course, my mind becomes clearer and I have a surge of new ideas. Now I’m not saying you should play golf but I am suggesting you find and do something that relaxes you. We are all different and it may take a few attempts to find it but trust me it’s worth it.

6) Be positive about yourself

They way we think or talk to ourselves has a huge impact on how we feel and what we do. Our posture, the way we breathe, the tone of our voice can all affect our ability to be motivated and achieve.

When you are in a positive frame of mind it’s a simple fact that you are more productive, you feel great and motivation is high. Remember you control your own thoughts. Your current circumstances may not be ideal or where you would like them to be but you’re not alone and this is life. Saturating the mind with negativity can change your brains chemical process, which can lead us into a lull of continued laziness.

So don’t ever put yourself down, either internally or to others. Stand tall, be proud and assertive and confident and think positively.

All these methods have helped and continue to help me everyday. I am sure that if you can make the effort to start applying just one at a time you won’t let laziness consume you or hold you back from your true potential anymore.

Olly

……………………………………………………………………………………………………………………………………………………………………

If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women…

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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What is Maca powder and should you be taking it?

 

Maca is a root vegetable that grows in the Andes Mountain’s of Peru. It has been used in the medical world with great effect for years and is mainly found in powder form. It is full of nutrient rich ingredients supplying the body with essential vitamins and minerals. They include calcium, magnesium and iron, plus vitamin C and vitamins B1, B2, B6, and B12. The powder is approximately 10% protein & contains 20 amino acids, 8 essential amino acids, is 60% carbohydrate & 8.5% fibre.

Maca powder works by helping your endocrine system, such as the adrenals, pancreatic, pituitary and thyroid glands. This is done through hormone stimulation where they are released into your blood stream causing an up regulation on the endocrine system.

As it’s a hormone regulator it’s found to be beneficial for both males and females. In men it has been shown to increase testosterone levels and up your sperm count. It has also been shown to up your libido and can help with erectile dysfunction. In females it can help increase sexual stamina leading to an increase in fertility. More importantly it is used for improving moods when assisting with the symptoms of both PMS and menopause and will generally be used before over the counter prescriptions are prescribed.

Another benefit is its ability to combat against osteoporosis, a condition in which the bones become brittle and can easily break when simple stresses like lifting are performed. This is due to the powder containing an abundance of proteins, fiber, fatty acids, iron and calcium, which are all factors to consider when talking about osteoporosis.

So far so good! It gets better…

In the fitness / training world specifically it also has multiple benefits, a few of which are:

  • Maca Powder is what is known as an adaptogen, which basically means it’s a biological substance that helps the body adapt to changes and stress. Now I know most of us are stressed and what happens when we are stressed? Our cortisol levels are raised resulting in poor quality sleep and slowing down your gains in the gym. So as you guessed it, Maca powder protects against stress, aiding in a better quality of sleep and even curing insomnia.
  • It has the ability to increase energy and stamina, aids in quicker recovery from injury, supports your neurotransmitter production, increases your metabolism which can help with weight loss, improve workout performance, endurance, stamina, strength & muscle gain.

And there’s more…

  • It can increase brain function leading to better mental clarity, it helps with gut digestion and aids in detoxification, lowers high blood pressure and even lowers cholesterol. For those of us who over-train it can help reduce the onset of chronic and adrenal fatigue.

So how do you take it?

I personally take 2 x 10g serving a day, one in the morning and one in my pre workout shake combo. I would suggest however you start of with 2 x 5g servings. You can easily sprinkle it on top of your food or mix it in your coffee or any other drink you may consume.

There you have it, one powder with so many health benefits for all of us. It’s relatively cheap, easy to obtain and with a nutty texture it tastes pretty good too. So why would you not supplement it into your diet?

Prevention is better than the cure!

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women…

12 week body transformation free sample

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on