Tuesday, 4 September 2018

Optimum Health - from bad to good habits

Managing Optimum Wellness
Energy - Mental focus - Performance - Recovery - Fitness - Immune Health

Normal remedies cause more problems
The hidden habits that "normal" life promotes are often devices for masking the stresses of life. Instant pain killers, instant mood alteration and instant energy lead us to a demand for the instant relief is the normal choice in the busy and stressful world we live in.
Unfortunately, the body and mind is being damaged! Gradually, the body responds to these instant fixes, not by reducing the demand but increasing demand for these foods, drinks and tablets.
I'm happy.
When we feel stress we mask it rather than dealing with it or curing it. Bad news or conflict creates a rush of adrenalin which requires a burst of exercise not a glass of wine. When we get a headache, we don't have time to sleep it off, yet we take a tablet. When we're hungry on the road, we can't prepare a salad whilst at the wheel, but a doughnut is cheap and handy, and the chippy is open over there.
We're not dealing with the pain or stress, we're just masking it, usually with a tablet, a caffeine hit, a sugar snack or an alcoholic beverage.

How the body eventually responds to these fixes.
Hypertension, excess fatigue, cholesterol, anxiety, insomnia, impotence, heart disease and obesity are all problems than can occur quicker as a result of masking our body's natural alarm bells for too long.

"Everyone does it so its fine."
The problem is that we are stuck on the rails because these are ground in habits. Business is good, life is successful, the money needs to be made, so these devices all help.
But I'm out of breath when I climb a flight of stairs. I can't sleep at night, and the doctor wants to put me on betablockers to stop me dying suddenly of a stroke or a heart attack...

Turning the tide - getting off the rails
Acccepting that these quick fixes are taking you to poor health is the first act. Learning that you are not curing yourself but actually making matters worse is essential. Taking control of your health from top to bottom isn't too difficult. It is well and truly in your hands.

Some key habits to adopt
~ Feed the immune system
Hot and cold vegetables, fresh fruit, white meats, fish, nuts and seeds provide:
Minerals, Vitamins, Essential fatty acids, amino acids
~ keep the kidneys happy
Drink 6 pints water per day - including first thing in the morning and last thing at night.
~ Reduce Toxins and Invaders
Reduce alcohol, caffeine, sugar, dairy, excess salt, added fat
~ Regular exercise
Mostly gentle and steady : Some progressive and challenging : Gradually increase the intensity and performance over weeks
~ Boost liver function
More cinnamon, turmeric, ginger, milk thistle extract tablets : Herbal teas etc.
Prioritise your health.

If you want guidance on these subjects, contact Paul at  www.pwrpersonaltraining.co.uk






Sunday, 22 July 2018

Summer Slim - Part 1 - Key Nutrients

Key Food Groups
click to talk directly to trainer Paul
Proteins : Vitamins : Minerals : Fatty Acids

Proteins
Eat protein rich foods : Meat, fish, eggs or nuts, pulses, beans and seeds: 
 - Ensure a full range of essential amino acids to ensure optimum health and energy

Vitamins
The basis of many of the body's chemical reactions. Vital for optimum repair, immune function, energy levels and connective tissues.

Minerals
The body tissues are built from a range of minerals.Regular intake promotes strong bones, maintains blood vessel function, promotes dental health, improves brain function, ensures blood circulation, and much more.
Eat plants and meats, seeds and pulses.

Fatty Acids
The two primary EFAs are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3). These EFAs are necessary for the following processes:
  • Formation of healthy cell membranes
  • Proper development and functioning of the brain and nervous system
  • Proper thyroid and adrenal activity
  • Hormone production
  • Regulation of blood pressure, liver function, immune and inflammatory responses
  • Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
  • Crucial for the transport and breakdown of cholesterol
  • Support healthy skin and hair
Sources of Omega 3’s include flax seeds, pumpkin seeds, soybean and its products such as tofu and tempeh. Walnuts, and dark green veggies, such as kale, collards, chard, parsley, and cereal grasses (wheat & barley grasses), are also good sources. This is because all green (chlorophyll-rich) foods contain Omega-3 FA in their chloroplasts.

Friday, 18 May 2018

Rico's Recipes - Liver booster


Rico’s Liver health Espresso
  • ·         Small mug of almond or soya or coconut milk
  • ·         Quarter teaspoon cinnamon powder
  • ·         Quarter teaspoon turmeric powder
  • ·         Pinch of ginger powder
  • ·         Pinch of black pepper powder
  • ·         Pinch of cayenne pepper
  • ·         Small Honey to sweeten

Method
Heat to nearly boiling; stir frequently; for 3-4 minutes
Serving
Serve and drink as per an espresso coffee : Just before bedtime!

Monday, 30 April 2018

A review from a client

Received Monday 30th April 2018
'I had experience of other personal trainers prior to meeting Paul. To be honest these experiences had left me pretty cold towards personal trainers.
What I found with Paul was a tailored personal service. It wasn't simply about working hard – it was an all-encompassing approach which addressed diet, exercise, sleep and lifestyle. We talked through each in a friendly and sensible way and agreed some goals to work towards.
I didn't really appreciate the impact that diet could have and how a sensible diet would make such an immediate impact when combined with the right types of exercise. Paul explained the right combinations of foods in a clear and coherent manner.

When I started with Paul I was 16 stone 4lbs. I had a couple of setbacks along the way – although Paul didn't lose his focus or drive, but simply encouraged me to go again. After an 8 week period my weight had dropped to 14 stone 12. I feel much healthier, stronger and fitter, my clothes fit me again and I am enjoying training. I would like to get down to 14 stone 4lbs - and feel very confident that I can achieve this.
Paul is about helping you achieve your goals by listening to you and designing a bespoke approach to get there. He works at your level, but is constantly trying to evolve your abilities and thought processes. He has a very relaxed and friendly style, whilst maintaining focus towards your targets.
I wholeheartedly endorse Paul's approachability, knowledge and methods. Losing 20 pounds in 8 weeks in a healthy and sensible way speaks for itself.'