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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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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Triangled Armbar – Opponent in Side Mount



Generally, Being stuck on the bottom with your opponent in Side Mount is considered a disadvantage.

Usually he’ll be in a far better position to control, strike and submit you – this can be quite intimidating when you first start out.

That’s why it’s essential to get comfortable in these so called ‘less dominant’ positions.

You’ll want to familiarise yourself with techniques that allow you to defend well, control his posture and position, escapes, transitions, reversals, effective strikes and of course, submissions.

Today we’re focusing on one of those submissions – The Triangled Armbar – with your opponent in Side Mount.

Like any new technique, it’s not necessarily easy to execute but it is very simple in in methodology and very effective if used correctly.

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Using Lockdown – Opponent in Half Guard


In the early days of your Grappling & Ground Fight game, having an opponent in your half guard can be quite an overwhelming experience… especially if your training partner or opponent has a good ‘Ground and Pound’ game.

It can be very hard to control your opponent if you’re only able to use your upper body to get the job done.

That’s why it’s essential to train in a manner that incorporates both upper and lower body control simultaneously.

Of course, in the early days it can be hard to focus on both your upper and lower body at the same time but with enough practice and ensuring you use the principles we teach in our Wing Chun and JKD Systems (Economy of Motion, Directness of Action, Sensitivity and Control to name a few) it will make things much easier once the fight goes to the ground.

The idea is to use the principles learned in your stand up arts and wherever possible, directly apply them in your Grappling and Ground Fight training. That way you can maintain one fluid, undiluted mindset.

This week we show you how controlling both the upper and lower body of your opponent simultaneously whilst they are in your Half Guard can allow you to either maintain positional control or transition to a more dominant position in the fight.

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