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?

nutrition

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 Amazon.com 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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How Technology can help YOU Achieve Health

Medical Records TechnologyMany technological advancements could be seen as offering more detriment to health than benefit.

That said, in my experience the right type of health technology applied to the right client at the right time can be of huge benefit.

But with so many different options available, where do you start when trying to find the perfect piece of health technology to help you not only monitor your health, but also improve it?

Fortunately, over the years I’ve had the opportunity to try out many different options, some of which I now use daily in my practice as I help others to achieve their health and performance goals.

Throughout this article I will outline my experience and how each piece of technology can be used with the intention of giving you insight into which piece of health technology may be most effective for achieving your own health and wellness goals.

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How Many Exercises Should I Do In Each Workout?

performancefaq1

This week rather than give you guys another Grappling & Ground Fight or Exercise video I decided to address one of the performance related frequently asked questions I get from people when talking training and how to plan their workouts.

This weeks question is “How many exercises should I do in each workout?”

This is a great question and like many health and fitness related questions there isn’t a single black or white answer.

There are many things I take into account when designing my clients training programmes. Things such as:

  • Their training experience
  • Their nutritional status
  • Their weaknesses and/ or imbalances
  • Their goals
  • Their likelihood of programme adherence
  • etc, etc, etc…

As you can see, a lot of thought goes into programme design.

That doesn’t mean things have to get complicated though.

90% of the time my clients programmes will have between 4 and 8 exercises in each of their training programmes.

For instance, I may have an advanced client in the third or fourth phase of a Body Transformation programme and one of their programmes may be a heavy Lower Body workout that looks as follows:

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