Indie had her christening this weekend.

Time for family and friends.

She’s so calm! No fussing. No crying. No tense moments while we tried to soothe her as her screams rang through the church.

Just peaceful.

I hope it lasts.

I hope she maintains this amazing equilibrium as she goes through bigger challenges.

I hope she manages stress, obstacles, failures and other pressures with the same level of calm and peace. Assuredness. Confidence.

The knowledge that she is safe no matter what.

It’s a huge gift, that.

To be able to face things without fear. Even unknown and unfamiliar things.

If we, as adults, could do it as easily as that baby at her christening, we’d be unstoppable.

Instead, we let fear and self-doubt creep in. We question ourselves. We allow ourselves to be sidelined by stories we take on that are probably remotely true… but they become comfortable. Even though they keep us from things we *really* want.

We stop facing things with the fearlessness of children, and start giving way too many fucks about what other people will say, or think, or do. Even worse, we take on the things people say about us that are negative and hurtful. We allow other people to start to determine who *we* are.

And the worst part of all of that, is we tell ourselves it keeps us *safe.*

We don’t go to the gym, because we are overweight and may face ridicule. We don’t speak our mind because we are afraid we may hurt someone else’s feelings. We don’t do something we *really* want to do because we are afraid our family won’t approve.

We take the job we are expected to take, and date the people we are expected to date, and live in the place we are expected to live… all the while thinking it keeps us ‘safe.’ It keeps us from facing disapproval, or judgment, or conflict.

It also keeps us from being happy.

Because staying safe and playing by rules someone else has written keeps you in a box that was designed by someone who never met you--- someone who has no idea how to outfit that cell in the best way to make you happy.

You’re safe there, sure. But are you happy?

So, for Indie… I hope she learns early that life really is a series of risks. And failing is ok. So long as she tries again.

Not everyone will like you. But treasure the people that do. And love them, hard.

And what other people think of you is none of your business.

Just do what makes you happy. Because that’s really the point.

I’ve had an EXTREMELY busy couple of weeks…

Two weeks ago was just manic. I was leaving the house early and returning late… taking all my meals away from home… getting home just to sleep and then starting again.

We opened a new gym for our LinkedIn corporate clients. Huge win--- but loads of work.

The following week, last week, was almost as crazy--- as I had a LOT of catching up to do.

Returning emails that had been waiting, making calls, answering messages and having meetings that had been left to pile up the previous week.

There are times in life and business when you just have to be ready to go all out.

You have to hustle and push, and wake up to do it again the next day.

Being busy in your business, really BUSY, is a blessing.

Just as important to being able to ramp everything up though, is recognizing that you need to take it back down.

When you need to take a minute. When you need to slow down.

My insane work pace served my business very well.

But my family, they needed me to be there for them as well, and not in an amped up, let’s go, let’s move kind of way.

They needed me to smile at them. Maybe hug them. Remember that while I was so busy with work, their lives continued and they had things to tell me. They wanted to share their day… or for me just to sit down and cuddle.

I needed to remember to sit down and listen.

Not in the rushed, get this thing done so I can move on to the next thing and make sure all of the things are done the right way as efficiently as possible kind of way, either.

My business needed a huge investment of my time.

But so did my family.

Sometimes, you get distracted from what’s important. Time is scarce and you *have* to get things done. You don’t choose the deadlines, you just hustle to meet them. It’s easy to get caught up in that and *stay* in ‘full-on’ mode.

But if you’re full-on, all the time, you are going to miss things. Maybe little things. Maybe big things. Certainly, important things.

So, don’t forget to step out of the hustle every now and then.

Don’t forget to stop. And breath. And take a minute to appreciate the new art work on the fridge or the first smiles. Or the effort your spouse has made to pick up the slack while you’ve been so busy with your work.

You just need to remember to balance your all-out hustle with moments where you STOP.

And be truly grateful for the people who are supporting you and making it possible.

A weekend of snot and sniffles… and tears. Some were mine.

The girls got a respiratory tract infection, and thoughtfully shared it with their mother and me.

Sometimes, I am less than thankful for their generosity.

Fortunately, we didn’t have anything *major* planned.

We visited a bit with my new niece--- which was big in a different way.

We took a family trip to the gym and I wrangled kids.

We had breakfast together and watched UFC. Shocker!

But because I wasn’t feeling 100%, I took my foot off the gas a little.

I took Saturday off training hard. And along with my scheduled Sunday *break,* I’m feeling better already.

You have to listen to your body, and give it a chance to recover when you’re ill. I didn’t completely FULL STOP training, because then it would be so much harder to get back into it.

But I DID slow down a bit. And that’s ok.

Sometimes, you get stressed. You aren’t sleeping as you should. You get sick or you have a couple of ‘off’ days. It happens. No reason to beat yourself up.

Just recognize that these days happen. And give yourself a break if you need it. Go easier. Rest. Recharge.

But then, get back into it.

Don’t use it as an excuse to stay stuck. Because then you aren’t doing yourself any favors. And the longer you rest, the more reasons you’ll give yourself to just get started “tomorrow.”

You’ll push back, and postpone and delay--- because you decide you’re still too stressed, or still not *ready,* or maybe just a little sick.

And tomorrow becomes a week, a month--- sometimes years.

Your little *break* becomes harder to recover from. Changing your condition becomes harder. Instead of getting back into a habit, you’re having to create a whole new pattern--- which is harder and more overwhelming.

The more overwhelming it becomes, the less likely you are to actually *DO* it.

So yes, take a break when you need to. When your body needs a minute to get through an illness, or get better sleep, or even just because your mind needs a day off.

But then, get back into it. Don’t wait for ‘tomorrow.’

The longer you wait--- the harder it’s going to be.

PS. The picture is of Mila--- my new niece! 

We’re promoting a new program for men… all about escaping the ‘dad bod.’

It seems to really be touching a nerve.

Before you have children… you’re active. You go out on weekends. Maybe even weeknights.

Maybe you participated in a sport. Maybe you jogged or rode bike. Maybe you just went out to clubs and danced.

Having kids changed that. You stayed in. You sat in front of the tele and ate crisps. The longest walk you remember taking was in circles around the nursery, holding a crying child.

Except, that lack of activity… this more sedentary life… has led to you putting on a few pounds. Your clothes are tight in the wrong places and don’t fit like they used to… your confidence is taking a hit because you know you’ve changed a bit, but you just aren’t sure what to DO about it.

Admitting you even *have* the ‘dad bod’ can be pretty tough.

There’s loads more sympathy out there for women who put on weight after having kids… but men? Not so much.

But here you are.

So, what do you do?

Well, you could sign up for our program… and lose the dad bod--- which is my TOP suggestion.

There are other little tweaks you can make though, simple changes that will add up over time and really help you make a big difference.

First, really look at what you’re eating… think about it. Would cutting out sugary drinks significantly impact the number of calories you are taking in daily? Switch to water.

Are you reaching for crap snacks in the middle of the night because you are bored and hungry? Stop eating after dinner. Just don’t have those late night treats. Or, try a glass of water.

Dehydration can trick your body into thinking it’s hungry even when it’s not.

Food is only part of the battle, though, right? You need to increase your activity level and you still have kids at home. So--- take them with you. Take a brisk walk around the block or take them to a park. *Play* with them. Engage them in activities that require they expend energy… because you will, too.

Bonus--- you’ll both sleep better. Which reduces stress. And reduction of stress will also help you lose a little weight.

Now, these tips *will* put you on track to ditch the dad bod--- but, if you want more help… if you want the support of coaches and other people going through the same thing… or, if you feel like a little competition may really help you achieve your goal--- get your skates on…

Because Urban Fitness is going to show you how to get rid of that ‘dad bod’ for good.

This past Sunday, we celebrated mothers.

It seems unfair that there’s only one day a year set aside for that.

How do you celebrate everything that is a ‘mother’ in one day?

The short answer is--- you don’t.

It’s good to have a reminder… a day set aside… to celebrate mothers, certainly.

It’s good to have a ‘holiday’ focused on being grateful for everything mams do.

When the greeting cards are designed specifically for saying the things that you may sometimes forget to say.

When flowers are easy to grab at the shop.

When schools help your kids make special gifts.

But mothers, at least the ones in my life, should really be appreciated more often than once a year.

Maybe we remember to say ‘thank you’ just a bit more often.

Maybe we make more of an effort to stay in touch, even when we’re busy.

Maybe we say--- “I’ve got the kids--- why don’t you go do something you want to do.”

Maybe we just offer to help a little more.

Relationships and parenting have changed a lot since I was a kid.

Dads are more actively participating in raising children and housework than they used to.

The fabric of households is evolving.

Roles aren’t as clearly defined. Single parents are both *mam* and *dad.*

The look of families is changing.

What hasn’t changed though, is the level of unselfishness, of sacrifice, and of pure, unconditional love that mothers have for their children.

So yes, celebrate that.

Appreciate that.

****************

Happy Mothers Day to the most smoking hot Momma on the planet 🌎.....

You have given me the greatest gift of all and words can't describe how I feel for you and our girls...

Coming home to you 3 everyday makes life that little bit easier... have a great day.

Love you

****************

The best in the business.

This woman has given me so much help throughout the years I don't even know where to begin. You're 1 in a million Mam, love you 

But do it more than once a year.

We started our new program… “Lose 2 Jeans Sizes in 6 Weeks” yesterday.

People are really excited! Two jean sizes is a BIG DEAL.

Not only will they be participating in group workouts at Urban Fitness, but they will also be responsible for monitoring their diets.

They’ve each received a comprehensive nutrition plan, covering daily meal plans that take hours to prepare. Shopping lists that will require multiple trips throughout the week to several grocery stores.

Yeah, no.

See, this isn’t as complicated as all of that.

If it was, no one would want to do it!

They were provided a simple nutrition plan that focuses on one *really* important concept.

Eat foods with fewer ‘ingredients.’

That’s it.

Eat steamed carrots, instead of carrot soup.

Choose fresh instead of canned.

Select seasoning instead of sauces. (And check the ingredients on the seasonings, because some of those aren’t awesome, either.)

Make a list when you go to the store, and stick to it. Avoid buying things that will tempt you, so when you get the munchies at 11pm, there aren’t any poor choices available to you.

Eat better, and you may not even *get* the munchies--- because you feel full longer.

People think that healthy eating is complicated. That it’s going to cost more, or create more work, or require some sort of difficult chart to track every single calorie.

It doesn’t have to.

With a simple nutrition plan, that places the focus on foods that people can easily obtain and prepare, combined with workouts designed specifically for this group, we expect some amazing results.

It’s going to be a bit of work, yes.

It’s going to require a bit of discipline, FOR SURE.

But two jeans sizes in 6 weeks?

For those kinds of results, that’s hardly much to ask.

And we aren’t alone in thinking that.

We have a group of dedicated, excited people who are all ready to show us just what success looks like.

We think it’s going to look like a whole lot of new wardrobes.

You’re welcome, denim companies everywhere. You’re welcome.

It's warming up a bit in Dublin, but winter hasn't given up yet! I found this recipe and tried it out. It's easy to prepare and really good! You guys should try it...

2 tablespoons garlic-infused oil or olive oil, divided1.5 red peppers, chunked, divided1 cup chopped tomatoes4 spring onions, green parts only, diced1/2 cup diced root ginger1 lemongrass stalk, diced1/2 teaspoon ground cumin1/2 teaspoon turmeric3/4 cup water1/2 cup unsweetened almond milk1/2 teaspoon salt5 ounces rice noodles

Directions

1. Heat 1 tablespoon oil in a pan over high heat. Add 1 chunked pepper and cook for 3 minutes. Add tomatoes and heat through. Place mixture in a food processor or use an immersion blender to puree until smooth. Remove from pan and set aside. 

2. Heat remaining 1 tablespoon oil over high heat. Add remaining 1/2 pepper, spring onion, ginger, lemongrass, cumin, and turmeric, and cook for 3 minutes. 

3. Add water, almond milk, and pepper-tomato puree. Bring mixture to a boil, keeping it there and stirring frequently. 

4. Meanwhile, bring a pot of water to a boil. Add rice noodles, remove from the heat, and allow noodles to soften for 5 minutes.  

5. To serve, dish broth into bowls and top with noodles. 

For 1 serving out of 2

Calories497Protein8 gCarbs76 gFiber6 gSugars7 gSodium742 mgFat18 gSaturated1 g

Thanks to www.greatest.com for the recipe!

Someone asked me what I did this past weekend.

I said, “Nothing special.”

I hang out and chill on the weekends. I didn’t take a trip. I didn’t visit any amazing restaurants.

I didn’t meet any celebrities or dance the night away in one of Dublin’s hottest night clubs.

There were no events this weekend that needed attending, no weddings or stag parties. No one had a baby or a christening.

No business masterminds or high pressure meetings with major clients.

No meetings in London with my mentor.

I didn’t race cars or ride a dirt bike. I didn’t swim with sharks or scuba dive a ship wreck. I didn’t sky dive over Dubai or wrestle alligators.

I didn’t climb any mountains or raft the rapids of a fast-moving river.

I didn’t learn a language or take up a new hobby.

I played with Alex. I held Indie. I talked to my wife.

We went out to the coffee shop and then to the park.

We saw winter starting to tip into spring.

We ate breakfast together, and lunch, and dinner.

So, I’ve been thinking.

When I said I hadn’t done anything special over the weekend, maybe I had it all wrong.

When India was born, I said I was going to try not to be “that guy” and flood your feed with pics and stories about my amazing newborn.

I’m going to be that guy a little bit. :)

Indie’s doing well.

She enjoys UFC.

We watched together recently.

She’s putting on weight and growing, as babies do.

She looks a lot like her older sister.

And I can’t get enough of her!

(Which means you are going to get loads of her, too!)

Babies are efficient little machines. They eat when they are hungry and stop when they are full. They sleep when they are tired and cry when they are unhappy.

We could learn a lot from babies--- and not just about not overeating, or about eating foods that are best suited to optimum health.

Babies sleep when they need to. If they get overtired, they become less than pleasant to be around. They fuss. They scream. Their bodies stiffen and they just can’t seem to get comfortable.

How often do you get overtired and feel like yelling? How often does lack of sleep contribute to your stress level and make you short-tempered?

If babies are tired, they sleep--- and they don’t feel the slightest bit guilty about a short nap or 6 hours in a row. They take the sleep they need. End of story.

Why don’t we do more of that?

Why don’t we just take the time we need to get the amount of rest we know is good for us? It’s not as though we can generally manage as well as we usually do when we are sleep-deprived…

Babies are also very clear about letting you know, in no uncertain terms, when they are upset.

I think sometimes, even the neighbors very clearly understand that Indie is unhappy.

She doesn’t care if she is hurting our feelings. She doesn’t care if it is inconvenient. She doesn’t care if her unholy shrieking may impact her social standing or friends list.

She’s mad. And everyone else hears about it until she isn't mad anymore.

Now, I’m not suggesting that if your significant other hurts your feelings you should wail loudly until they adjust their flight pattern, but I *am* saying that too often we put the needs of others above our own.

We are so concerned with what someone may think of us, or how our feelings will be received, or that we may upset someone, that we "stuff" our feelings and fail to communicate them.

Which leaves us feeling angry, bitter, unheard and unappreciated. Also increasing our levels of stress.

Maybe loudly wailing would provide a healthier outcome?

Basically, as we grow into adults, we learn certain rules about how we need to behave in order to get along, be successful, behave like adults…

I think maybe, at least some of us, would benefit more if we acted, at least on occasion, more like babies.

I’ve talked about Sundays before.

About them being a day to rest from my training routine.

About making breakfast with Alex and hoping to use that time to encourage good nutrition and thought to what she puts in her mouth.

I’ve also said that I use making breakfast as a time to bond with Alex and just hang out with my daughter, because during the week I sometimes get too busy to make it the priority it should be.

But Sundays aren’t just about taking a break from training and spending the mornings with my daughter.

I take the whole of Sunday *off.* I step away from the business, from the chaotic running around time in my week, and just breathe.

I slow down.

I pay attention.

I create a space that is mostly for me--- to relax, rejuvenate and just refresh.

And I do that with my family.

Sundays look a little different now, with Indie’s arrival.

A little more hectic. Or maybe hectic isn’t the right word.

But surely different.

Still, the goal is the same.

To slow down. Take some time. Pay attention. Focus on my family.

I don’t want to wake up in 10 years and wish I had taken more time with them… and, while that is certainly a possibility, at least this way, I’m making a solid effort.

At least this way, I know we are building memories that will include me. They won’t grow up thinking I was too busy and *never* had time for them.

Every weekend is not full of huge, fancy memories of grand vacations, amusement parks, and shopping sprees…

But they ARE memories of walks, and play-dates… tea parties and scooters… breakfast and hugs…

Of moments when they were the most important things in the world.

And really, that’s better than Disneyland every weekend.

Well, maybe they don’t think so now--- but I hope they *will.*

Sundays are *rest* days at my house.

Well, as much rest as you can possibly have with a newborn and a young child… which isn’t necessarily much.

So it may be more accurate to say that on Sundays, I don’t plan formal workout sessions.

I know this means I’ll burn less calories, so I adjust my diet a bit to compensate. I eat less.

But it’s still *fun!*

I get up and make the family breakfast. Alex helps, and she’s a great chef-in-training. She is not the best eater--- but we’re working on it.

I tell her she can’t run my gym until she knows (and eats) all the best things… which includes green vegetables. She’s less than thrilled, of course, that green vegetables don’t taste like chocolate, but she’s eating them more enthusiastically now.

I guess, I’m saying it’s ok to bribe your children? For the right reasons anyway...

Anyway, making breakfast on Sundays with Alex is a great opportunity to teach her about food. And why good nutrition is important. She helps prepare it, so she’s more likely to actually *eat* it.

Aside from that, though, it also gives us a good excuse to hang out.

I shouldn’t need a good excuse, but I get busy. I get distracted, and work late, and run around and work on marketing, and train, and train other people…

I have all these *reasons* why I don’t have time in the week sometimes to be as involved or as focused on Alex as maybe I should be.

But Sundays, the mornings when we make breakfast together… sure we talk about food and I try to instill in her an understanding of nutrition and good health…

Sure we work together to create a healthy, family breakfast we can all enjoy together…

Sure I use a bit of bribery sometimes to get her to eat something she’s less than enthusiastic about…

But mostly, I just get to hang out with my kid.

My family asked me to take some time off in January.

‘Asked’ is not strong enough a word. Insisted is better. Demanded maybe even closer to the truth. AT least, that’s the way I saw it.

I run a business, after all, with multiple locations and both in-person and corporate clients. I am a busy guy. Loads to to all the time. And taking a week off means I am not only missing a week of work, but spending at least a few days trying to get back into the swing of things.

Which means I spend half my time spinning my wheels and the other half playing at catch up.

And feeling like I’m failing, miserably.

It’s tough to switch from family mode to work mode sometimes--- even tougher if you spend an extended period of time in one frame of mind, completely absent the other.

But, you HAVE to. I could list so many reason *why* you have to--- your family sometimes needs that level of attention, your spouse may need that additional support, you have to take time to recharge--- and so many more reasons I could use this whole page and still have some to list.

But you *have* to get away from it now and then. You have to recharge. You have to sit back and really evaluate where you are--- when you aren’t right in the middle of the whirlwind.

And don’t feel guilty about it. Even if you miss a couple of appointments or you waste a few days playing catch-up.

Sometimes you need to get out of a certain headspace to get clarity about it. To get your focus back. To keep up the hustle.

It’s ok.

Take a break. Take a day to spend with your family. Go on a trip. Step away from your desk in the middle of the day and let everything just *wait.*

That stuff will all be there when you get back. But you won’t ever have a chance at this day, at this hour, at this minute, again.

Mental toughness is not something you can buy, or rent or learn from a book. I’m reading “Extreme Ownership” by Jocko Willink--- a former Navy Seal. Jocko says how you become more mentally tough is to just become more mentally tough. Oh! Well that was easy…

Mental toughness, though, is not something that just falls in your lap. Like any skill, it requires development--- it works much like a muscle--- the more you work it, the stronger it gets.

So, how do you work out your ‘mental toughness’ muscle?

Well, you know when you’re alarm goes off in the morning and its cold, and still dark outside? You’re supposed to get up so you have time to fit in 20 minutes of cardio before you shower and get ready for work… but all you want to do it stay in your warm bed and hit snooze?

Don’t.

Get up. Get out of your warm bed and start your day when your alarm sounds. That’s one ‘rep’ for your mental toughness muscle.

For lunch, it would be so easy to just grab something quick. You have a proposal due, and tons of work to still accomplish before it’s done, so you think about running out to grab some fast food.

Don’t.

Stick to your nutrition plan. Even if it takes more time and you are starved right now. Even if you have to run to the grocery to grab ingredients. Eat something that is aligned with your nutrition plan. That’s another ‘rep’ for your mental toughness muscle.

After work, the guys ask you to go out with them for a beer. You have your beer and get ready to leave, but your friends want you to stay for another. You’ve had a rough week, and you know if you go home, you’ll be there by yourself anyway. You really want to hang out, but you still have work to do on that proposal. One more beer couldn’t hurt, really, so you are considering staying.

Don’t.

Go home. Stick to your plan. Do what you are supposed to do so you can get your work done and stick to your nutrition plan. That’s another rep for your mental toughness muscle.

That is not to say that you should never have fun, but that you should have discipline in your life so that you are able to reach your goals. Building your mental toughness is just like building any other muscle. It takes work, sure, but the more mentally tough you are, the better able your brain is to just overcome excuses and help focus on your goals.

You hear it in the movies and see it on the playing fields--- coaches telling players to do push-ups or run laps when they mess up. Kids playing football and one shows poor sportsmanship, so she’s told to run laps. Another kid gets mouthy and he’s told to do push-ups. Maye this is a way of using up some of their excess energy or getting them to focus—I’m not sure.

Then we wonder why many adults view exercise as some sort of punishment?

Umm, yeah--- because it was.

So what do we do?

Well, first, we remember that a healthy view of exercise can start when children are young. We don’t use it as a punishment or consequence for negative behavior, but encourage it as part of a routine. We make it play--- we make it fun.

And we also make it a responsibility. Your children mirror what they see you doing. Be excited to go to the gym. Share some of your training with them. Let them know that if you have that extra 500 calorie snack, you then have to do x amount of activity. In other words, make it normal.

We want what’s best for our children. We want them to be healthy and strong. So why discourage that by using exercise to ‘punish’ them?

Instead, use exercise as a time for bonding. Alex and I get active together. Sometimes, she ‘works out’ by doing exercises, and other times we just go hiking or for a ride on our scooters. We’re doing things we enjoy, together--- which is setting her up to have a positive view on being active and healthy for her whole life.

Why would I want to spoil that by introducing push-ups, sprints or running laps as a punishment?

I’m going to try really hard to not be “that guy.” The one who floods your social media with pictures and stories about his brilliant newborn--- the baby who is either the absolute best at everything and WAY beyond her peers developmentally OR a real nightmare. There are no average babies anymore. They’re either perfect angels or little devils, with no in-between.

That said, Indie Jo IS brilliant and settling in nicely. I know this because I took the last week off from work, unplugged, and enjoyed my family. When an event like this happens in your life… when something major comes along and really flips things upside down, you have a couple of choices, really.

You can fight it, rail against the injustice of it all, moan about the upset to your schedule, or the serious inconvenience of the changes--- OR you can take a step back and really appreciate everything you have.

Ryan Holiday dissects the cycle of change into three parts: perception, action and will.

Perception is how you see things. I also read somewhere that there is no reality, only perception. Let’s relate that to fitness--- is how you are perceiving yourself and your situation honest? Are you using touch points and measurements or do you still see yourself as you were a few years ago--- before you got too busy to exercise? The control here is to really evaluate yourself based on some non-opinion related assessments--- like your physician, or the scales, or even trying one of your old work-outs. Are you as good as you used to be?

Holiday explains action as what you do as a result of your perception. If you perceive you are being treated unfairly, for example, you may get angry and loudly express your dissatisfaction. Perception leads to action AND dictates the direction that action takes. If you, believe yourself to be in good physical shape, you may run in a marathon. If you perceive yourself to be in poor physical health, you may struggle with the idea of walking to the bus stop. Your perception of where you are determines the route you take to reach your goals.

Finally, there’s will. Will allows us to accept where we are and recognize that there are some battles that cannot be won. Will is the factor that determines which things can be addressed and which must simply be accepted--- and pushes us to make changes where 1) its possible and 2) its important enough to us.

Which brings us back to appreciation. You really need to honestly assess where you are and be able to appreciate the value in THAT before you can affect positive change on your journey. Appreciating the things that are important to you, even if they don’t always seem that great (like when you wake up at 3am to change a nappy) will set you up for the best possible start when you actually commit to a change.

Two kids. Toddlers, really, having a full-on melt down in the grocery aisle. I’m sure you’ve seen something like this. Mum looking trapped, hair askew, head hung--- looking like she’d give anything to melt in to the floor while her two children carry on screaming--- maybe they are overtired, or want a cookie, or are a bit late to tea. Whatever the reason, here they are, shrieking and kicking, while mum tries to disappear.

Maybe you know what to do. Maybe you know exactly what to do to turn this situation around. But what do you say? How do you walk up to this lady in the middle of Armageddon and offer tips? Give her your sage advice and offer the wisdom raising a kid of your own has taught you?

You don’t.

Because right then, at that moment, mum doesn’t need your advice, your help, or your years of wisdom. What she *needs*is your help. Distract the banshees. Make them giggle. Spend a minute of your time to sincerely, genuinely, simply assist her to make it through her shopping trip with her sanity intact. She doesn’t need you to judge her as lacking and show her how to be better with wisdom you have gained.

She needs you to join her in the trenches with those two riotous children and calm the storm. Sometimes, advice just makes people feel worse.

So today, I’m just going to tell you I get it.

Maybe you’ve put on a bit of weight because you’ve had a baby. Maybe you had an injury and haven’t been able to work out as you’d like. Maybe you got a promotion and your new hours make it tough for you to get anywhere to work out. Or maybe you just don’t know where to start and weight has continued to creep up on you for years.

I’m not going to offer you advice--- I’m not going to prescribe specific exercises--- I’m not even going to tell you to make changes in your diet.

I’m going to tell you that making changes is tough. Creating new habits, finding time you don’t think you have, juggling all of your commitments, balancing work and family… you already have a lot to worry about. So, I’m not going to add to it by mentioning anything about the benefits of getting fit.

All I’m going to say is that I am here to help. If you need a question answered, if you need someone to help you figure out what to do, if you feel discouraged and just aren’t sure where to turn--- reach out.

I won’t judge. I won’t brag about my stellar results and show you loads of pictures of my success stories. I’ll just meet you. Where you are. And see what I can do to make right now a little bit better. No strings attached.

Hey--- I get it. “Gym” can be a scary word.

Loads of really fit people with muscles bulging lifting heavy weights, cycling non-stop for 60 minutes straight, and grunting through a set of squats that would make Arnold Schwarzenegger envious--- all while barely breaking a sweat and wearing skin tight clothes that look super fab. And you here in the corner ready to hit the showers after 15 minutes of cardio.

You’re afraid to get started because you’re afraid to be judged on where you are, instead of where you want to be. Of what you look like now, in your baggy sweats that sort of hide the bulges in the wrong places. Of how far you’ve fallen off the fitness wagon when the heaviest thing you’ve lifted in a few years is a gallon of ice cream.

So you don’t start. You determined that the above is going to be your story, before it is even written, and avoid the gym like some people avoid heights, or sharks, or sky-diving. Because you’re afraid. And fear’s ok. It’s kept us alive through thousands of years of evolution. It allowed your ancestors to avoid the saber tooth tiger and not get wiped out by stampeding buffalo. (There aren’t any of those at the gym, though--- I promise!)

What I am saying is yes, fear’s ok. Except when it’s not.

If you are using your fear of judgment, or of being surrounded by a bunch of really fit people, or of not being able to make it through a Zumba class as an excuse NOT to be active, then you are hurting yourself.  And your family. You remember them, right? The people who’d really LIKE to have you around for a while--- because who else is going to do their laundry and help them check the oil in their car? Who else is going to host all the holiday parties and referee any drunken arguments?

Still, the gym is a BIG step--- but it isn’t the ONLY step. Get up. Be active. Have fun. Ride a bike. Go for a swim. Take a long walk. Do what you can, from where you are. I am taking away your excuse that you can’t go to the gym for whatever reason--- whether it’s time, or fear, or shame or distance--- and that’s why you can’t improve your health.

Because you don’t need a gym to improve your health. You just need to commit to it. Because YOU are as important as all the people you take care of. YOU are valuable and deserving.

Take a step… and then another…

Maybe I’ll see you at the gym, and maybe I won’t--- but at least I have a better chance of seeing you somewhere if you start taking care of yourself.

The new year is upon us. This is usually the time we spend looking ahead to all we want to accomplish next year. We make promises to ourselves that, this time, it’s going to be different. This time, our new year’s resolution is going to take us to the next level. So why is it we always end up with the same lackluster results year after year?

Ask yourself this----

What was my plan to succeed?

See, as humans we’re creative and ambitious. Making a resolution is easy. Getting excited about a result is motivating. LIke, I’m going to feel amazing when I’m working out three times a week next year. We think that will carry us to see it through.

What’s missing, though?

Would you build a house without a blueprint? Probably not.

Hope is not a strategy. Which is why simply making a resolution almost never works.

In order to reach your goals, you need a plan.

Regardless of what your goal is, break it down and make a plan for success. Commit to your plan and you’ll get the results.  

This year we challenge you to not make a new year’s resolution.

This year make a commitment.

Make a plan.

We can’t wait to see what you come up with.

Remote coaching... can you possibly get results when you don't have a trainer by your side, watching and encouraging you at the gym?

Hell YES!

Remote coaching can be as effective as in-person coaching--- as long as you find the right program.

There are loads of program out there, though, so here are a few things you should look for:

1) Your coach should assess where you are, learn about your goals, history and previous injuries BEFORE starting you on a program.

2) Your coach should have a schedule of times they plan to touch base with you throughout your program, and should be available via email or other means throughout the program to address questions, concerns and help keep you on track.

3) Your program is clearly defined. You receive a well-defined plan of what to do and when. You get videos of the exercises recommended for you so you can see the proper form. At Urban Fitness, our coaches will review videos of you performing each exercise (when submitted) to make sure that you are doing it correctly to avoid potential injury.

4) Communication--- make sure there is a plan for how you and your coach will communicate and clearly defined expectations regarding how quickly you will receive replies, if certain days of the week are exceptions (maybe your coach doesn't work on Sundays), if there's a preferred means of communication (email, messenger, text) and if there are other resources where you can get your questions answered.

5) Focus and direction--- goals are discussed and the process explains how each step in your program is important to your goal. You understand *why* you are doing certain things and *how* they are important to your ultimate goal.

6) Your coach listens to you. They understand when you have questions or concerns and work to address them.

7) Your coach *wants* you to learn about managing your health and fitness. They offer advice, help and strategies for maintaining good health. They encourage you to expand your own knowledge.

Having your program, knowing an expert coach has designed and delivered it for you--- gives you a focus when you go to the gym, a plan to achieve your goals and the means to get there--- without having to fit into an on-site trainer's schedule, a small group of other people with different abilities, goals and strengths, or working with a trainer who just doesn't get *you*--- gives you an increased chance of success.

If you have other questions about remote coaching--- just ask! It'd be great to hear from you! 

I speak to a lot of people. Often, I’m talking to them about their health and wellness and that conversation includes questions like “why haven’t you reached your fitness goals?” and “what kinds of things are standing in your way?”

Mostly, the obstacles people are facing can be boiled down to one thing. Seriously.

Not enough time?

Intimidated by going to a gym and being the *least* fit person there?

Not sure you can afford it?

It’s too hard?

You can’t wrap your brain around how much protein vs carbs vs fat you should be eating?

It’s too damn cold?

Afraid your trainer will be a drill sergeant?

I’ve heard all of these reasons--- and loads more. And every time someone uses them, I HEAR the same exact thing. I haven’t made up my mind to do it. If you want something, really want something, you get it. When you make up your mind to do something, and really commit to it, things that loomed as obstacles before suddenly are reframed as challenges. Things you need to think about overcoming, sure--- but things you know you WILL overcome--- because they stand between you and your uncompromising goal.

Instead of saying “I can’t do that because the wind is blowing and I’ll catch a chill…” you say, “how do I best avoid the chill and still do the thing I need to do to move me closer to my goal?” Basically, you flip a switch in your brain that turns impossibility into not only possibility, but probability. 

People who drop gobs of weight don’t start losing it by saying they can’t do it because they aren’t terribly mobile. They start losing the weight by using what mobility they have to do more than they have been doing and making measurable strides toward an eventual outcome. Instead of being attached to their excuses, they decide to be attached to their vision--- their goal--- their possibility.

All it took was a change in their level of willingness to accept their own excuses anymore. All it took was a change in their perception of their situation, more urgency to reach a goal, more motivation.

The goal didn’t become less intimidating, their desired outcome didn’t change, the steps they needed to take to reach the goal didn’t evolve into something so much easier to tackle---

They simply changed their minds.

Working out is challenging. Sometimes, you need a little extra motivation to keep going, to really push--- to put in the quality AND quantity of work required to achieve your fitness, wellness, and health goals.

Inspiration can be found everywhere. Maybe you need to place pictures around of the dress you hope to be able to fit into for that Christmas party you are looking forward to, or maybe allowing yourself little rewards when you reach milestones on your journey helps you stay committed.

But sometimes, when you are working out and your trainer is telling you “5 more” and you don’t just feel like you have 1 more… the thought of you in a certain dress, or wearing that special watch, or even taking a weekend holiday may not be enough to motivate you to keep going when all you want to do is stop.

Sometimes, I need a little extra push—and I find that kick in the ass in the form of a great playlist.

Music motivates me to keep pushing, even when I’m tired and hurting. In that second, when I think I just don’t have one more rep to give, music can help you bypass the part of your brain that is saying “no way” and help you find the determination to keep going.

My top five favorite workout songs are:

Rage Against the Machine--- Killing in the Name  2Pac--- Hell 4 a Hustler Kayne West (feat. Big Sean & Jay Z)--- Clique Kendrick Lamar--- M.A.A.D City Zack Hemsey--- Don’t Get in My Way

What are your favorite workout songs?

In last week’s Friday Focus (which you can find here: http://bit.ly/UFDFF37), I talked about rewarding yourself when you reach your goals. I mentioned a few rewards in the video—like a car or a watch--- but those kinds of rewards won’t work for every goal. Maybe you need to set up micro-goals by breaking down your ultimate target into several steps. Set a big reward for reaching your target, but also, reward the micro- goals along the way.

Let’s say you want to run a marathon--- but you haven’t even been jogging in your entire life. In order for you to run a marathon, you are going to have to train. Decide on a big reward for yourself when you finish your first marathon, but allow yourself rewards for small victories before that. 

You ran your first mile? Reward yourself with a new pair of running shoes.

You were able to jog 5 miles for the first time? Adopt an energetic dog so you have a running buddy!

You made it 10 miles today? Treat yourself to a massage or spa day.

Allow yourself rewards for the smaller victories on the road to your big goal to stay motivated and really enjoy the journey--- not just the destination.

If you were unable to run 100 yards at first, then running a marathon may seem a really intimidating goal. Breaking it down into mini-goals allows you a sense of accomplishment even before you reach your big target.

Remember though, you cannot have the reward until you reach the target. When you have a set-back--- you have to simply get back up and try again. You aren’t getting a trophy for participation. Reward your WINS—and shake off your losses.

And one more tip--- if your goal is health or fitness-related---- avoid using food rewards. It’s just not the best idea.

As always--- if you have any questions or need help defining and reaching your goals--- hit me up!

Joe

“Super” means very good or excellent, and that’s exactly what supergreens are excellent!!!!

Supergreens are a specific set of vegetables and algae that are dense in colour and flavour. They have a high concentration of nutrients, in particular phytonutrients. Phytonutrients are plant nutrients that are essential for human health and for preventing disease.

Supergreens are loaded with a wide array of vitamins, minerals, proteins, antioxidants, and enzymes that are easily absorbed by the body, which is what makes supergreens excellent. Because supergreens are so high in nutrients, they help to boost the immune system, reduce inflammation, and detoxify the body. They’re also a good source of fiber, a necessity for proper bowel movement and to decrease the likelihood of developing colon cancer.

Another benefit of supergreens are the digestive enzymes they supply the body with to help to digest foods, especially protein foods, properly. Without adequate digestive enzymes, food isn’t properly digested and a number of health issues can result, from bloating to diabetes to aging.

The key ingredient that all supergreens have in common is chlorophyll. Chlorophyll is the substance that gives plants their green color. It has many benefits to health: it is a blood purifier, helps to manage bacterial growth, boosts the immune system, clears up skin, is an anti-inflammatory, and energizes the body. So, regularly consuming supergreens helps one to feel good on the inside and look good on the outside because of all the nutrients they provide! With all of these benefits it’s no wonder that they are called “super” greens!

So what exactly are these supergreen foods? The grocery store has an assortment of dark green foods such as kale, chard, spinach, and lettuce, which are all great foods with their own set of health benefits. They aren’t, however, supergreens. Supergreens typically refer to a small group of greens, namely: cereal grasses such as barley grass and wheatgrass, and microalgaes spirulina, chlorella, and wild blue-green algae.

Eating grass and algae doesn’t sound very appealing, but they actually are quite easy to add to a regular diet. Because a small amount packs so much nutrition, a little bit goes a long way. Below are listed some ideas on how to easily add supergreens to your daily diet:

Super greens are offered in powdered or tablet formGreen powders can be mixed with water or juiceMix in fresh or powdered greens into a smoothie                              

It is beneficial to eat a variety of supergreens, instead of just consuming the same one or two. Though all the supergreens are ‘super’ and all have wonderful health benefits, each one provides different qualities than the other. Below is a brief description of the benefits of the different supergreens.

Barley Grass

Barely grass is a great alternative for those who cannot tolerate wheatgrass. It is milder than wheatgrass, yet slightly more bitter. Young barley leaves have a great ability to absorb nutrients from the soil. It is particularly helpful for improving stamina, sexual energy, clarity of thought, and skin texture, and it helps to reduce addiction to things that are bad for you.

Wheatgrass Juice

Wheatgrass juice is very concentrated, so much so that even just one ounce has therapeutic value. One ounce is believed to have the vitamin and mineral equivalent of more than two pounds of vegetables, and contains about 30 different enzymes! Wheatgrass juice is helpful at removing toxic metals from the cells, cleansing the lymph system, boosting immune function, and restoring balance and vitality to the body. Best consumed immediately after juicing.

Spirulina

Spirulina is rich in chlorophyll, protein, beta-carotene, and the beneficial fatty acid gamma-linolenic acid (GLA). It also contains a pigment called phycocyanin, which is a strong antioxidant and anti-inflammatory. Some studies have even shown spirulina to help inhibit cancer formation. Because spirulina is so easily digestible, it is a wonderful source for quality protein.

Chlorella

Chlorella is very similar to spirulina but it contains a little less protein, much less beta-carotene, and much more chlorophyll and nucleic acids. In fact, chlorella is higher in chlorophyll than any other food. Chlorella has a tough outer cell wall that helps to bind with heavy metals, pesticides, and other carcinogens and carry them safely out of the body. It Also contains healthy omega-3 fatty acids.

Wild Blue-Green Algae

This algae grows wild in Klamath Lake in Oregon. Blue-green algae is a complete protein, meaning that it contains all of the essential amino acids. It also has high levels of B vitamins, iron, and omega-3 and omega-6 fatty acids. Blue-green algae helps vision to stay strong and helps to prevent macular degeneration, support liver health, lower cholesterol, and may help inhibit allergic reactions

Supplements should never be used to substitute real food.  Take supplements in their simplest form.Vitamin D is a very important nutrient that has many important functions.    Omega 3 fatty acids are deemed essential for cognitive function.Creatine helps to increase lean mass, strength, and muscle morphology.Tryptophan is an essential amino acid that is required to synthesize serotonin the “happy hormone"

A supplement is defined in the Oxford dictionary as "A thing added to something else in order to complete or enhance it". Nutritional supplements shouldn't be a divisive issue they should be used to SUPPLEMENT your diet, and they can never be used to substitute real food, or even worse as an excuse to eat or justify a bad diet. However, I believe that in the modern world food itself is a lot less nutrient dense than the foods consumed by our ancestors making the argument for supplementation stronger.    

Should I take supplements?

This question does not have an absolute yes or no answer and could be debated for hours on end. I am of the opinion that although everyone should make a concerted effort to eat as much “nutrient dense real food” as possible, everyone can benefit from employing some simple supplementation. Certain demographics are more vulnerable to deficiencies than others and may require specific supplementation which is well outside the scope of this short blog.

Personally when I take supplements I take them in their simplest form. Creatine is just that, creatine! Protein is protein and so on. There are supplements out there that promise to make you lose 7% body fat, gain 14kg of muscle while also increasing performance, the usually have an ingredient list longer than your arm containing words you can’t pronounce. My advice would be to stay away from them. Below I have listed 8 supplements that I take and I believe could be beneficial to almost anyone, particularly those of us that train. I have also done my best to explain why I think they can be of benefit.

Vitamin D

Vitamin D is a very important nutrient that has many important functions including the regulation of calcium homeostasis and normal mineralization of bones to avoid adult-associated osteomalacia (softening of bones). It has been suggested that it also plays a role in protecting us against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

Vitamin D deficiency has also been associated with muscle breakdown and therefore muscle weakness, so if we are looking to maximise the benefits of the time we spend in the gym, it’s something we should be wary of.

The reality is that although there are many sources of vitamin D in the western style diet, most of us are not able to meet the recommended daily intakes for vitamin D due to poor consumption of these sources which including liver, oily fish and mushrooms.

Vitamin D is also produced by human skin when exposed to sunlight, however in Ireland particularly during winter months limited sun exposure will prevent most of us from naturally producing appropriate amounts of this essential nutrient.

General recommendations are for individuals younger than 70 years to take 600IU of vitamin D with older adults consuming 800IU. Hence, taking a supplement with 400 to 1000IU of vitamin D is safe if you are unsure about the adequacy of your dietary intake of vitamin D.

Athletes and gym goers should consume more than this: up to 2000IU of vitamin D per day to achieve high serum 25(OH) D concentrations that are necessary for optimal functioning of skeletal muscle. Omega-3 fatty acids are concentrated in the brain; hence, are deemed essential for cognitive function.

Fish Oils

Despite the need for more research to investigate the efficacy of this nutrient, some studies have indicated the beneficial effects of omega-3 fish oils on positive health outcomes among people with cardiovascular disease.

Also, the omega-3 fish oils have been shown to promote optimal cellular function and lowers LDL cholesterol in the body through a dose-dependent mechanism (National Institutes of Health, 2005).

Due to the easy oxidation of these fatty acids the general recommendation is sticking to around 500 mg – 1000 mg of Omega-3 EPA/DHA per day.

And for all my aesthetically minded friends, despite the fact that evidence is still scarce, omega 3 fish oils have been shown to possibly be beneficial in reducing muscle atrophy during periods of immobilisation, and subsequently stimulating muscle synthesis in older populations (The Irish Sports Council, 2013).

Creatine

In their study, Cooper et al. (2012) highlight the essence of using creatine supplements to enhance performance in sports. Creatine helps to increase lean mass, strength, and muscle morphology for individuals who routinely engage in resistance training.

Cooper et al.’s (2012) meta-analysis indicates different studies that indicate a positive correlation between creatine supplementation and anabolic effects during recovery, enhanced exercise performance, and strength performance.

A general recommendation is to take 10g daily, split into two 5g servings, although you will see so many different recommendations out there!

Protein

The only time I would opt for protein powders over real whole sources of natural protein is when it comes to peri-workout nutrition. This being due to the fact that protein powders are easily digestible and provide the necessary amino acids to the needing muscle’s fast and effectively.    

Whereas there is conflicting literature as to the need of the protein powder supplement, I recommend that my clients make protein powders their ally. I’m sure while almost everyone is aware of the anabolic benefits of protein powders, not everyone will be familiar with the other benefits. A study highlighted by the Etcheverry (2011), protein supplementation is associated with a better immune system and reduced hospital visits, reduced blood pressure, better muscle and joint health, and improved cardiovascular    

A general recommendation is to take 25-40g of protein 15-30 minutes pre-workout and then take the 25-40g as soon as possible post-workout.    

Turmeric

Turmeric gained its credibility in health from folk medicine, where it was used to alleviate the agony from liver conditions, depression, and medicine. Despite the fact that there is insufficient evidence to support these ancient claims, the potential health benefits associated with turmeric cannot be overlooked.

Turmeric is a spice of interest due to the widely recognized curcumin compound that is associated with a myriad of health benefits including alleviating digestion issues and preventing the occurrence of type 2 diabetes and heart attacks.

Turmeric has also been shown to alleviate pain in bone and joint issues due to its anti-inflammatory properties. Curcumin boosts levels of the brain hormone BDNF, which can help to prevent certain degenerative processes in the brain.

Turmeric is an unproven treatment, though it has years of traditional use and some preliminary convincing research. There is no standard dosage.

Magnesium

Although healthy individuals should be able to meet their daily recommended allowance of magnesium through their diet, not everyone will. Magnesium has a wide range of benefits and has been associated with increasing testosterone levels and muscle protein synthesis, something most reading this blog will be. 

For those interested in fat loss, apart from the benefit of more muscle mass a deficiency in magnesium has be associated with decreased insulin sensitivity, which is far from optimal.

A general recommendation is to take 500mg 1-2 times daily alongside a clean diet.

Zinc

Zinc is another important mineral whose benefits include strengthening the immune system, the eyes, and alleviating conditions such as diabetes, asthma, eczema, and high blood pressure. Coupled with exercise, zinc supplementation mobilizes resting testosterone resulting in high levels of serum total and serum-free testosterone. And as you know, high serum testosterone means more lean mass. Low levels of zinc have been associated with male infertility.

Zinc also improves the metabolism of melatonin which is a key hormone for good quality sleep. A general recommendation is to take one 30mg tablet one hour before bed or with your last meal.

Tryptophan

Tryptophan is an essential amino acid that is required to synthesize specialized molecules such serotonin, which is a neurotransmitter and actively involved in many body processes such as regulating mood, anxiety and depression. . Serotonin is often referred to as the 'happy hormone'.

Tryptophan can also have a positive effect on sleep quality.

A general recommendation is to take 500mg of tryptophan an hour before bed.

Disclaimer

I AM NOT A DOCTOR OR DIETICIAN NOR DO I TRY TO BE ON THIS BLOG. THE INFORMATION SHARED IS MEANT TO BE INFORMATIVE AND ENTERTAINING. ALWAYS SPEAK TO A HEALTHCARE PROFESSIONAL BEFORE MAKING CHANGES TO YOUR ROUTINE.

References

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. JISSN, 9, 33. doi:10.1186/1550-2783-9-33.Etcheverry, P. (2011). Protein supplements: the good, the bad, and the ugly. California: Kaplan HigherIrish Sports Council. (2013). Fish Oils. Retrieved from http://www.instituteofsport.ie/s/Fish-Oil-Klein, S. (2014, Oct. 18). 6 health benefits of turmeric. The Huffington Post. Retrieved from: http://www.huffingtonpost.com/2014/10/18/turmeric-health-benefits-curcumin_n_5978482.htmlNational Institute of Health. (2013). Magnesium. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/National Institutes of Health. (2005). Omega-3 fatty acids and health. Retrieved from: https://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/U.S. Department of Health and Human Services. (2015). Zinc. Bethesda: Therapeutic Research Center

Are you a health, weight, and appearance conscious individual? At this point you understand enough about the basics of physiology to know that if we are in a big calorie surplus, the chances are we are going to gain weight, and if we are in a calorie deficit the law says we should lose weight…

And as long as all of the body’s systems are functioning correctly, you would be right. The above should happen.

So why isn’t it working for you? You do your best to control your food portions, calorie intake and even make a conscious effort to eat real food. You expend more calories taking the stairs instead of the lift, joining a gym and regularly walking with friends. But still nothing happens.

Granted, this could be the result of a number of different things, however one of the biggest issues I regularly see that prevents people from achieving their desired body compositional goals is the consumption of too many “Liquid Calories”.

So if you regularly consume a lot of anything that isn’t water, black coffee or herbal tea’s, then this article may provide an insight on the problem area. Even seemingly healthy beverages like orange juice (it is not a health option!) contains about 100cals and between 18-21 grams of sugar, is gone in seconds, and provides about as much of a satiety effect as a big gulp of air.

OVERVIEW

Any liquid that contains calories can fall into the bracket of ‘Liquid Calories’, however, some are a lot more calorie dense than others. In fact, all liquids except water will contain calories. However, there are different macronutrient breakdowns between different sources of liquid calories and some sources should be preferred to others. Sodas or sweetened beverages will be far less beneficial than protein shakes and vegetable soup and will effect the body’s systems differently.

EVIDENCE ON LIQUID CALORIES, SATIETY AND OBESITY

The evidence reviewed by Barron (2009) indicates that calories derived from food is actually acknowledged and registered in the brain, and subsequently restricts one’s desire for food. As a person eats real, whole, solid foods, the release of the hunger hormone known as ghrelin is suppressed.

Liquid caloriesfail to trigger this response. Therefore, individuals will continue to consume beverages and other types of drinks as long as they are available to them, unless of course they are cautious of their caloric intake. Usually a person will not restrict their intake of solid foods, despite a high intake of liquid calories. In the long-run, this leads people to consume more calories than required, resulting in a calorie surplus and subsequent weight gain.

Drewnowski and Bellisle (2007) notes that the frequent consumption of liquid calories leads to weight gain and is an influential factor in the obesity epidemic. For a lot of people liquid calories have no effect on appetite and subsequent food intake. Experimental studies on animals indicate that a high fructose liquid contained in many sweetened beverages prevents the secretion of insulin and production of leptin, subsequently resulting in weight gain.

Hence, without realising it, by regularly consuming anything other that water, black coffee or herbal tea’s, you will find that you are likely to consume more calories than you actually require or desire. This could possibly be the driving force behind your weight gain or lack of weight loss.

DIFFERENCE IN DIGESTION

How liquid calories are digested will largely be determined by the macronutrient breakdown of the source. Most commonly consumed liquid calories are made up in large parts by carbohydrates (sugar). Whether sugar is added or it contains a lot of natural sugar, without fibre present, both will be rapidly digested elevating blood sugar while providing minimal satiety. Solid whole food carbohydrates usually contain fibre, making them more satiating and slow down the digestive process allowing for better blood sugar regulation.

Food items like peanut butter is perfect real food options that is high in protein and fibre, helping to promote slower digestion and better blood sugar regulation.

BENEFIT OF LIQUID CALORIES IN MUSCLE HYPERTROPHY

There are benefits to ingesting liquid calories. As you are very much aware a high calorie diet is imperative in gaining muscle hypertrophy. With new clients who have not developed the habit, they often find it difficult to consume the recommended volume of food. Liquid calories can help them to meet their caloric requirements without feeling full; hence avoid stomach discomfort associated with eating a large portion size. Some of the best liquid calorie sources for muscle hypertrophy include yoghurt, liquid meal supplements and protein shakes. A liquid calorie post workout shake is important as it is more easily transported, ingested and absorbed then alternative post workout options. It also helps to initiate protein synthesis and counteract the effects of muscle breakdown.

The Australian Sports Commission (2009) recommends a liquid calorie high in carbohydrate and with adequate proteins. In a study conducted by Mitchell et al. (2014), individuals went through an MRI scan to determine the muscle volume of their right thigh after ingesting a protein rich beverage. The individuals engaged in a 5- day strength resistance training, but biopsies were taken at 1, 3, and 6 hours after the exercise. The biopsies revealed significant increases in myofibrillar protein synthesis from the first hour to the sixth hour. In addition, the muscle size had increased after the 5-day resistance training.

SUMMARY

It’s relatively simple really. Depending on your goals liquid calories can be your best mate or your worst enemy. If you are a health conscious individual that watches what they eat and still struggles to make progress improving your body composition, try eliminating anything that’s not water, black coffee, herbal tea’s or a good quality whey protein shake. On the flip side, if you struggle gaining muscle, but can’t possibly consume the calories needed to reach your goals, liquid calories can be a helpful ally in the war on skinniness.

Motivation is defined by the Oxford English dictionary as the reason or reasons for acting or behaving in a particular manner. You will hear some people claim that they could be great if only they had the correct motivation, while others claim that motivation is irrelevant and all that matters is discipline. In both instances they are failing to understand that motivation explain why actions were undertaken but doesn’t address the issues. Saying you lack motivation therefore you didn’t go to the gym, is like saying we lost the game because they scored more points than we did. It sounds like you are making a point but really there's no insight there.

Motivation is a by-product of your values, perceptions and  processes. If you are struggling with motivation then you need to understand the root of your problem look for elements in these three categories that are misaligned or dysfunctional and address them. Think about why you do what you do and be honest with yourself. Try to understand what motivates you and harness that. Plato once said that ‘the first and best victory is to conquer self’.

There are a host of articles on this subject many of which are directed at gym goers. The same issues get covered in many of them identify and address self-sabotaging beliefs, develop your own self efficacy, challenge your own thought processes rationally,  use commitment contracts and keep on searching for ways of enjoying the process. The goal of these steps is to internalise your motivation and behave in a manner that aligns with your values. All of these methods hold merit and are worth trying.

Exercise isn’t about motivating yourself once or twice it is about forming a long lasting habit. To do this can be very difficult as most of the habits that we pick up we develop them naturally. Developing a new habit takes longer then many people realise and there is an urban legend that it takes 21 days to form a new habit which was based on anecdotal evidence. A University College London researcher found the average for forming a new habit was found to be closer to 66 days, for a more detailed article on this topic go here.

When you struggle and suffer setbacks remember that the way you perceive the world and the way you behave is in your control and always will be.

“Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realise this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward”   -Henry Ford

If you are looking for more information on how to train yourself for rugby or train others I would strongly recommend that you look at the South African Rugby Unions handbook. It is the most comprehensive guide you will find for physically conditioning rugby players. It breaks down each of the required components the periodisation for the season, the breakdown of training sessions and the execution of exercises. It can be applied from the highest level of rugby all the way down to youth level. It is a 170 page long document so it is by no means a quick read but as reference material you won’t find any better.

In our last article I touched on some of the requirements for playing rugby at the highest level. You might have been wondering what one of their training sessions might look like. Before watching the videos it is important to watch them in context, any athlete who is training for a specific purpose will have had their program tailored to their needs and in line with their own goals. It’s also more likely for teams to film when players are performing lighter more dynamic work, as it makes for a better spectacle. The first clip is an interview with Irish Rugby’s National Strength and Conditioning Jason Cowman by Alan Quinlan.