Author: Tyrone Bray

Eating for Performance and Recovery

If you’ve been following my blog for a while now, you very likely know that I believe our nutritional requirements are completely individual due to differences in the likes of genetic and ethnic background, the environment we live in and the environment our ancestors developed in as well as your daily activity levels…

That said, we are all still human and because of this fact, we also share quite a few similarities in our needs also.

Particularly if you’re a healthy individual without any major health complaints.

When this is the case, I use a simple ‘Portion Size’ template based around my clients training frequency to get them rolling.

You see, your training frequency – or activity level in general – has a huge impact on how much energy your body requires to function at optimal levels.

They type of activity and intensity will also play a massive role so these aspects must also be considered.

For example, somebody training once a week is going to need far less calories than somebody that’s training 4-5 days a week.

This likely seems obvious, but somebody who’s training once a week and eating the ‘ideal’ diet for somebody that trains 4-5 times a week is very likely going to gain excess amounts of body fat. Whereas a person that trains 4-5 times a week but eats the ‘ideal’ dietary intake for somebody that trains once a week will very likely have poor energy levels, impaired recovery as well as muscle and strength loss to name a few.

Not ideal for either person.

So, how much should you be eating each day?

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Winter Health and Fitness Motivation

'Driving force' highlighted in green, under the heading 'Motivation'

You know how it is, Summer begins to approach and we all start to feel a little more motivated to start taking care of ourselves.

Whether it’s the longer, brighter, warmer days or the fear of having to strip down to your bathers for your trips to the local beach or upcoming holiday, either way we all tend to start thinking about how we aught to start making a bit more of an effort to ‘get in shape’ or start ‘getting healthy’.

The problem is, once Summer draws to a close and the temperatures drop, the days get shorter and the “holiday” motivation passes, it becomes very easy to gradually slip back into old habits.

This of course isn’t ideal for anybody trying to achieve longterm health and/or fitness related goals.

With that, my aim today is to give you several tips for staying motivated once the novelty of being healthy and in shape wears off…

Health and Fitness Motivation

The first on our list: Remove Guilt – Forget the Past

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What is the Best Diet for YOU?


I literally cannot remember the last time I had a new client start working with me that hadn’t tried at least one of the many thousands of crazy fad diets out there.

I’ve even had female clients that have been on diets for the last 26 years. Not the same one of course, many different ones.

Of course, some of them produced results of some sort but none of them ever managed to build the healthy body she was looking for or keep the weight off permanently!

In my opinion, there shouldn’t even be enough diets out there to keep you going for 26 years but all you have to do is run a simple search on and you’ll get thousands of results… In fact, I ran a search for ‘diet books’ only 5 minutes ago and Amazon returned 210,984!!

That’s absolutely insane!

It really is no wonder that most people are confused. With that many options where would you start? I do this stuff for a living and even I wouldn’t have a clue where to begin had I not been studying, researching and testing this stuff with myself and my clients for years.

But before we get to that, let me ask you this:

Have you ever wondered why two people can be on the same diet and yet they somehow get completely different results?

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Healthy Thinking and Health Monitoring

winning mindset thinking brain sign conceptOne simple change in your thinking could be the difference between your success and repeated failure to achieve your goals.

Now by goals, I could be referring to anything in your life that you want to achieve but due to my field of practice, I am of course going to give you advice and information relating to specific health and performance related goals.

The truth is, regardless of our health goals pretty much all of us want results now.

The problem is, investing your efforts in trying to achieve your goals “now” will almost certainly lead to failure.

It’s this (often) subconscious “I want results instantly” mentality that’s responsible for the 92% failure rate of all New Years resolutions.

That’s right, only 8% of people start, follow through and achieve their New Years resolutions.

This is because come the new year we’re all excited and raring to get started with our new lifestyle habits and finally build the health and body we want only to discover that it takes longer than a week and is often quite hard work.

Healthy Thinking

So, what is this magic mindset change you need to make in order to be successful?

Well, there are two parts to it.

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The Link Between Stress and Illness

Illness Or HealthBack in mid 2011, whilst studying Intermediate Level HRV (Heart Rate Variability) with Dr Kucera M.D. I first heard the statement that 95% of all disease and illness is caused by stress.

For those of you that don’t know, Dr Kucera M.D. is a leading Research Scientist in the field of Mitochondrial Therapy.

Since then I’ve also heard and seen this statement made whilst studying the work of many others including the world renowned cell biologist Dr Bruce Lipton, PhD.

In fact, even the CDC (Centers for Disease Control in the U.S.) state that 90% of Doctors visits may be triggered by a stress-related illness and a quick search on Google will reveal a whole host of other authoritative sources that have the same or very similar opinions.

Whether or not they agree on the specific percentage or not is irrelevant. What’s important to note is that they all agree that there is a significant link between stress and illness or disease.

Many health experts believe that it’s almost impossible to become ill if you have a strong and healthy immune system.

The problem is…

“Chronic stressors cause elevated stress hormones in the body, leading to immune suppression, the inability to heal and eventually to disease.” – Paul Chek, HHP.

With that in mind it’s pretty safe to say that the management of stress within our lives is very important if we want to maintain or improve our health and reduce our risk of illness and disease.

Managing Stress and Illness

So just by reducing stress, health and wellness will improve, right?

Well maybe but there’s a catch that many of us either overlook or may not even be aware of.

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