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Your Complete Health & Fitness Checklist

By Greg Brookes

The words Health and Fitness are often used interchangeably but is there a difference? Can a person be Fit but not healthy? Often we are too quick to judge health by external appearances.

Just because someone looks good in the mirror it does not make them healthy

Bodybuilders often struggle with bad digestive problems and constipation due to excessive protein consumption and supplementation. Cyclists can have serious mobility problems due to prolonged seated positions and ultimately muscle shortening.

cycling in flexion
Image by sjrowe53

Many Sportsmen and women consume excessive amounts of simple carbs that are damaging to both the body and the brain due to a process known as glycation. Many athletes suffer from the strains of competition resulting in depression, and peer pressure can lead to terrible unhappiness.

In my opinion you can have a good level of fitness but still be unhealthy. Organ health is far more important than muscular-skeletal health, the Paralympics is a superb example of this.

You can survive without a leg or an arm but see how far you get without your liver!

In order to live a happy and healthy life we need to look at our lives holistically. We need to combine not only the Physical but the Mental and Emotional too! I approach personal training from 3 Natural Angles: Movement, Nutrition and the Mind.

Here’s how it all breaks down:

Natural Stress

Are you managing your stress? Stress causes hormonal reactions in the body that literally over power everything from fat loss to sleep. When I work with clients my first priority is always Stress.

The body reacts to stress in the same way no matter what the simulant may be, whether it’s Physical Stress, Mental Stress, Emotional Stress, Chemical Stress etc. So whether you are worried about losing your job, drink too much coffee or work in an environment with lots of pollution the stress on your body is the same.

Stress accumulates until you can take no more and that’s when diseases starts to occur. Generally if you are slow to heal, suffer from lots of injuries, catch colds frequently or struggle to put on muscle mass you are suffering from stress related issues. Time to chill out!

Take Action:

The best way to combat stress is to address your largest cause of stress first. Put together a tick list of everything that stresses your out. Don’t forget all the different types of stress listed above. Arrange your list in order of biggest to smallest and then address each one. You will usually find that by addressing your biggest stresser first that things improve quite quickly!

Natural Values

Do you understand what really matters to you? Try to lead your life fighting your true values and you will lead a life of resistance and constant struggle.

When I first started as a Personal Trainer I thought that exercise had all the answers. Later I discovered that exercise was only one small part and that nutrition was far more important. Finally I realised that both exercise and nutrition don’t mean a thing unless you get the mind in order. Why do you think people make excuses to avoid exercise or eat well? Why do most diets and exercise programs only last for weeks or only a few months? The answer lies in our Values.

For many people they do not Value exercise or Nutrition as an important part of their Values. Your Values are at the centre of every decision you make. They are fundamental. So when an exercise or nutrition program is thrust upon people by the media then their is often a conflict of values. The only true way to succeed is to first discover your values and then live in accordance with them.

For example one of my core values is: Autonomy. I need to be in charge of my own time and govern how I spend it. If I go against this value and try working for someone else then I struggle. Another one of my Values is: Health. Unless I can exercise and eat well I’m not happy so arranging my schedule to allow for this is very important.

If your Values don’t include Health, Wellness or Fitness then you need to find someway to anchor health to one of your other values. For example if friendship is one of your values then spending time with friends hiking or cycling could be a solution. If adventure is a value then going on active holidays is also a good choice. If Education is a value then going on a cookery or language course could be a step in the right direction.

Take Action:

Take some time to think about what and who inspires you. Often the people that inspire us share the same value or values. Start making a list of these values. Be honest with yourself. Once you have a long list of values arrange them into order from strongest to weakest. Next compare your life to your most strongest values. How do they match up? If your life and values don’t match up their will always be an internal conflict. Start making some changes.

Natural Laws

The body is governed by natural laws inherent in all of us. Do you get to bed on time? Adjust your diet according to the seasons?

We have evolved to sleep and rise with the sun. Hormonal changes happen during the day that result in a cascade of reactions throughout the body. When we rise with the sun cortisol levels are at their highest. The morning should be action time. Our ancestors would have been up and hunting early. As we move through the day cortisol levels drop, until finally at night cortisol is at it’s lowest point before sleep. During sleep anabolic hormones are released to heal tissue damage.

The natural cycle of stimulation in the morning and relaxation in the afternoon and evening is frequently disrupted by stimulants like coffee or bright lights in the evening or late sleeping patterns.

Take Action:

Get to bed on time. Try to get head on pillow by 10:30pm. Wind down in the evening by reading and relaxing. Don’t watch TV in bed or minutes before sleep. Dim lights to reduce of stimulation

Natural Recovery

Most people don’t rest enough. They think they are resting while watching TV but this is often not the case. Rest and recovery affects all aspects of life, both body and mind. You should plan recovery periods into your life just the same as you plan active periods. If you exercise a lot then you need to rest a lot in order to recover. If you are stressed a lot then you need to rest, perform some mediation and free your mind more often.

If we look at Taoist Philosophy then exercise can be classed as the Yang and rest as Yin. Both must be of equal measure or there will be problems.

Take Action:

Work rest into your timetable. Consider meditation, tai chi, yoga, walking in nature, quietly reading, or having a regular massage.

symptoms of overtraining
Image by Hang in There

Natural Motivation

Are you doing what you want to do in life? Nothing enlivens the spirit more than achieving something you really want in life. Setting goals and having dreams is an important part of being happy. Once you set a clear goal and commit it to paper something special happens. That written down goal starts to communicate with your sub-conscious. It gives it something to work on. Sometimes we don’t have all the answers but once a goal is written down and thought about things start to happen.

Take Action:

A simple goal setting method is to think about the future. Dream about what you want in 5 years time. Imagine everything: how you look, feel and what your world will be like. Commit all this to paper.

Don’t think about constraints or ways of achieving your goals, just dream. Once your 5 year image is clear then you can work backwards. What skills will you need to get there? How much time commitment? Do you need more money? Break the 5 year plan up into manageable chunks. I like to think: 5 years, 3 years, 1 year, 6 months, 3 months, 1 month, and then weekly. Now you have your 5 year road map. You can plan every week month and year in order to achieve that 5 year plan.

Nothing feels better than knowing every day you are getting closer to your goal. That is a true feeling of happiness!

Natural Individuality

We are all different on the inside just as we are different on the outside. The idea that a “one diet fits all” is totally ridiculous. Many of us now suffer with food intolerance’s. Some people can tolerate Gluten others can’t. Some struggle with dairy and are lactose intolerance others aren’t. Some are totally allergic to foods like nuts. Some of us require more fat and protein in their diet and others require more carbs. Do you think a builder or manual laboured requires the same amount of protein as a journalist?

The climate also has a large part to play in the food and drink you eat. Generally we eat more fat and protein during the winter months and more salads (high in water content) and carbohydrates during the summer.

You can also look at your ancestry to get a better idea of the foods that may better suit you as an individual. According to Weston A Price those of use originating from close to the equator are more suited to carbohydrate based foods and those in much colder climates are suited better to Fat and Protein.

Take Action:

Discovering your own food and drink identity is about discovering what works best for you. Try foods and see what reaction you have to them. Do you feel energised? Full for longer periods? Do you have bloating or constipation? Finding your individual diet is about listening to your body and through a process of elimination discovering what is right for you.

Natural Food

Do you eat food that you have evolved to eat? Or are you eating processed, sugar enriched foods that have been designed to make people rich but you physically poor.

The healthier the food the healthier the body

Although the mind has advanced at an incredible rate the human digestive system is still fairly primitive. In essence we should only eat whole foods. Foods that come from nature. Foods that bring life into the body and not take it away.

Allergens are causing big problems today, as are stimulants like caffeine and sugar. My advice is to keep your nutrition simple and bare in mind your natural individuality.

Take Action:

Be very careful with the following foods:

Stimulants: Sugar, Caffeine and Alcohol all cause huge hormonal responses within the body. Give your nerves and blood sugar a break and keep these foods to a minimum.

Gluten: An alarming amount of people are intolerant of gluten causing problems from bloating and depression to a leaky gut and arthritis. Avoid all wheat from breads to pasta.

Dairy: Another allergen, many people lack the enzyme Lactase that is required to break down the milks sugar lactose. Anyway cows milk is meant for baby cows not humans.

Natural Drink

Are you jacked up on coffee, and energy drinks all day because you lack natural energy? Do you give your body what it really needs like 2 litres of clean water?

We come from nature, we are nature! Have you tried watering a plant with Coke or an energy drink? The only drink that we should be consuming is water. In the Body’s Many Cries for Water, Dr. Batmanaheldj discusses how we are often not hungry but thirsty, as we can extract water from foods and the signals are often confused.

Take Action:

Drink a minimum of 2 Litres of water a day. Glass bottled spring water is best, but if you can’t find this don’t deny yourself. In the UK a lot of the tap water is good enough to drink either filtered or not.

Natural Preparation

How do you prepare your food? Do you destroy it with microwaves or turn good fats rancid by overheating natural oils.

Eating whole live food is important but the way you prepare the food can have a drastic effect on the nutrients and how they get absorbed by your body.

Avoid Microwaves: microwaves work by rapidly oscillating the molecules of the food, this ultimately changes the molecule structure of the food and makes it unrecognisable to the body. There was an interesting recent study performed by a school girl who watered 2 identical plants one with cooled boiled water and the other from cooled microwaved water. Within days the plant watered by the microwaved water was starting to wilt and die.

Take Action:

Eat Raw: Raw food is always a good option, try to eat a good portion of your daily food raw.

Steam: I’m crazy about steaming food. Steaming preserves a lot of the nutrients and is far better than boiling.

Boiling: Boiling foods leaches most of the nutrients into the water. If you do boil then use the water for soups and stocks.

Fry: Shallow fry with stable fats like coconut oil, butter, lard, and ghee.

Slow Cook: Another of my favourite cooking methods. Buy a slow cooker and add your ingredients and leave for the day for a ready prepared meal after work

8 things you need to know about food preparation
Image by Oxfordian

Natural Origins

Do you know where your food comes from? The healthier the food the healthier it is for you. Do you think sick animals that have been filled with drugs make good building blocks for your body?

I’m a great believer in buying organic food. I know many argue that the nutrient value is the same but I have to disagree. Good foods come from good soils. Soils that are over used and destroyed with chemicals do not make a good foundation for food. Remember that the soil is alive. You can’t make healthy foods from dead soils.

I also don’t like to eat all my vegetable with a serving on chemicals sprayed all over them. Many think that washing the vegetables removes chemicals but these chemical are designed to withstand water otherwise rain would remove all the chemicals from the plants.

Natural Development

How did you develop as a child? Can you still move around like you used to? Are you limited in what you can and can’t do now?

From the moment babies are born they are working to develop stability. We all know how flexible babies are but they lack joint stabilisation strength. First the baby develops strength in the neck as they support their own head. Later they mange to push up from the prone position in order to look around. Next they start to roll from prone to supine. Later they crawl, squat, stand and finally walk. The whole process is a miracle.

Babies EARN their strength and stability we don’t give it to them

Now look at the way we train today. People ignore the stabilising muscles. Machines take stabilisation out of exercise, concentrating only on prime mover muscles that look good in the mirror but can’t stabilise a joint in daily life. Many people due to sedentary lifestyles lack even the fundamental stability that they earn as a child. It’s no surprise that people get injured during exercise.

For many clients I have to go back to the beginning. I have to teach people to earn their joint stability again. Many people can’t crawl, roll or squat anymore.

health and fitness checklist

Natural Movement

I like to keep movement simple. The body is designed to move economically. We don’t just push with our arms but our core muscles and legs too. For the majority of fitness purposes we want to utilise as many muscles as possible, this ensures maximum strength development, growth hormonal stimulation and energy expenditure.

Paul Chek was the first to popularise a form of movement patterning that ensured movements were performed naturally. When we look at the way the body has evolved certain movements become clear:

Squating: think about sitting onto the toilet or intro a chair. Ensure the thighs break parallel with the floor to achieve maximum glute engagement

Lunging: whenever you walk up steps or take long deep strides you are lunging. You can lunge in all directions forwards, backwards, sideways or diagonally

Deadlifting: if you correctly pick something up off the ground with a nice flat back then you are deadlifting

Pushing: you can either push things forwards in front of you or push them overhead

Pulling: similar to pushing, you can pull things in front of you closer or pull yourself upwards like when climbing a tree

The above movements can be made more difficult by adding rotation or by using one arm or leg. When you exercise it is usually a good idea to utilise all of the above movement patterns this way no muscle is left untouched and the body is balanced beautifully.

Natural Balance

How do you look in the mirror? Is your posture good? How much energy do you think a bad posture requires to maintain balance? Is it time you stretched out and stopped training only the front of your body.

In a world of chairs, desks, laptops and sofa’s, many of us have developed dreadful posture. The Kyphotic Upper Back is starting to get seen everywhere as the upper back continues to flex forwards and the head gravitates forwards to compensate.

What makes matters worse is that most people are addicted to forward flexion exercises like Crunches, Cycling Machines and Chest Exercises.

More time needs to be spent correcting the bad posture that gravity and a day of sitting causes. Here is a simple method you can try:

  • Ensure you divide all your workouts between equal Pushing and Pulling Movements
  • Squats and Press Ups are Pushing movements. Deadlifts and Rows are Pulling movements

Stretching can really feel good but you need to question how much you should stretch. Spending 10 minutes 3 times per week will never correct a tight muscle that is held in a shortened position due to sitting for 8 hours per day. In order to really make gains in stretching you need to treat stretching as a separate programme. Stretching for 3-4 times per day will yield much better results.

Stretching is highly neurological. You need to make corrections to the neurological system in order to make lasting change. PNF stretching is effective but only short term.

Take action:

Start to divide your workouts based on pushing and pulling patterns, this will ensure that you balance out your body equally. Stretch only tight areas but ensure you stretch more often and only the areas that require attention. Stretching every muscle the same will only increase your overall imbalance.

Natural Mobility

Do you suffer from back pain? Do you have bad knees? Do your shoulders hurt? The ability to move through all joints is fundamental for a pain free life.

Strength Coach Mike Boyle wrote an excellent article on a Joint by Joint approach to the body. As you look at the stack of joints from bottom to top you notice an interesting pattern:

  • Foot – Stable Joint
  • Ankle – Mobile Joint
  • Knee – Stable Joint
  • Hip – Stable & Mobile Joint
  • Lower Back (Lumbar Spine) – Stable Joint
  • Upper Back (Thoracic Spine) – Mobile Joint
  • Shoulder – Stable & Mobile Joint
  • Neck (Cervical Spine) – Mobile Joint

Notice how mobile joints and stable joints alternate? So the Foot and Knee stay stable while the Ankle provides all the movement. The Lower Back remains stable while the Hips and Upper Back move freely.

The above pattern is how things should work. But what happens if the Ankle is stiff from an injury or tightly laced footwear? What happens is the knee or foot is forced to be more mobile than it should be, and this causes problems. Knee problems are all too common due to a lack of ankle mobility. Lower back problems are due to a lack of hip and Upper back mobility. Shoulder problems are common due to lack of Upper back mobility.

Keeping the joints mobile that should be mobile is vital to avoid punishing all those joints that should just remain stable.

Take Action:

Spend time as often as possible working on the mobility of the joints that should be mobile: Ankles, Hips, Upper Back and Neck. Never work into pain just try to increase their range of movement.

Natural Workout

Do you exercise too much or too little? Are you exercising from the inside out? Is the exercise you perform right for you or some model in a magazine?

Exercise needs to begin at the centre. You need to provide your body with a stable platform. The stronger and more stable your Core muscles the less injuries you will receive and the more powerful and efficient you will be.

Here is a simple progression that I believe ever exerciser should go through:

  1. Develop your Inner Core Muscles – these muscles include the TVA (Transverse Abdominus), Pelvic Floor, Diaphragm, and Multifidus. Together these muscle form a compression chamber that keeps your spine safe and stable.
  2. Strengthen the Outer Core Muscles – these are the more popular muscles and include the Internal & External Obliques, Rectus Abdominus, Quadratus Lumborum, Latisimus Dorsi, Erector Spinae, Glutes. Once these are strong you have a stable platform for your limbs to work from.
  3. Start with Bodyweight through 3 Planes – next work through the fundamental movement patterns listed under Natural Movement. Make sure you address all 3 planes of movement: Forwards and Backwards (Sagittal), Side to Side (Frontal), and Rotational (Transverse).
  4. Begin with High Reps – connective tissue takes a lot longer to condition than muscle so take it easy at first. Keep the load low and the reps high. I would recommend 20 reps to start.
  5. Start to Add Load – finally you can start to load the Fundamental Movement Patterns and begin to lower the Reps. Spend 6 weeks at 20 reps, 4 weeks at 8 – 15 reps and 4 weeks at 1-8 reps

How much of this Health & Fitness checklist can you truly say you are doing right now?

Love to hear your comments below…..

Is it Time to Go Against the Grain?

By Greg Brookes

What I’m about to reveal about grains is based upon empirical evidence.

Nothing has had a bigger impact on my life, my wife’s, my friends and my clients lives than grains.

If there is one major piece of nutritional advice that you need to seriously take note of then this one about grains is it!

OK, lets dive into it…

The problem with glutenWhat are Grains?

Grains are seeds. Examples include:

  • Corn (yes it’s a grain)
  • Wheat
  • Rye
  • Millet
  • Barley
  • Spelt

Grains are excellent for business because they have a long life and store well, unlike fresh vegetables.

It is important to realise that we have been living and evolving without grains for millions of years. In terms of human evolution grains are a relatively new addition to our diet.

What is Wrong with Grains?

# 1 – Heavily Sprayed With Chemicals

Similar to many other non organic foods, grains are sprayed with Pesticides, Herbicides, and other chemicals to keep bugs and insects from destroying the crops. As I’ve mentioned in other articles ingesting poisons from pesticides takes a lot of nutrients from the body as you try to neutalise all those ill effects.

Lets put it another way:

“If someone handed you a small vial of poison every morning to go with your breakfast would you drink it?”

# 2 – Grains are Highly Processed

Processed Hot dogThere are 3 main components of a grain, for example a wheat grain contains:

  1. The Bran (The outer layer, hard and full of Fibre and Nutrients)
  2. The Germ (Nutrient Rich Embryo that sprouts)
  3. The Endosperm (Mostly Starch and makes up most of the grain)

Unfortunately when grains are processed both the Bran and the Germ are removed leaving just the Endosperm or the part made up of mostly starch, which is sugar!

The food industry now knowingly having removed all the nutrients from the grain try to put the nutrients back into the grain by adding synthetic vitamins.

As you know, we come from nature and so don’t like things that don’t come from nature. Digesting synthetic vitamins takes more nutrients from the body as it struggles to digest them.

# 3 – High in Carbohydrates

As you can see from above, the majority of the grain is made up of starch, which is a white tasteless sugar (glucose to be more precise). If the grain is processed then almost 100% of the grain is starch.

So put another way White Flour is pure sugar! Whole Wheat Flour has less sugar because it includes all 3 parts of the grain but it is still high in sugar.

Sugar is our worst enemy; it increases demands on our hormonal system as insulin fights to maintain blood sugar equilibrium, it damages blood vessels and arteries, and it forces the body to store fat in our adipose tissue.

# 4 – Very Addictive

Grains contain Exorphins which are morphine like compounds which basically get us excited and make grains very addictive, so one reason why we crave grains is because of the Exorphins. You can read more on Exorphins and Food Heroin in this excellent article by Eric Yarnell

Grains are also addictive due to their sugar content. When we eat grains it spikes our blood sugar levels that leaves us feeling energised, alert and happy. But the highs never last too long and as blood sugar levels drop the cravings begin.

The higher we climb the harder we fall. This starts off a vicious cycle of eating grain based foods like breads, cakes, cookies to lift us up and then getting dropped like a stone as our blood sugar crashes.

# 5 – Causes Mineral Deficiency

Phytic acid is in a lot of grains. This specific acid binds with the minerals in our body like Calcium and Zinc and stops our body from absorbing them. Phytic Acid also helps to eliminate these minerals from our system.

So if you eat a lot of grains, then it’s very possible that you’re also mineral deficient.

One way to get around the problems of Phytic Acid is to ferment, sprout or soak the grains. That’s why I always recommend to clients if they can eat things like oats, for example, to soak them overnight because that eliminates or practically removes most of the Phytic Acid problem.

So a little tip for you: soak, ferment or sprout as much as possible.

# 6 – Gluten Sensitivity & Intolerance

Gluten (Latin for Glue) is a protein contained in grains like Wheat, Barley and Rye. Gluten adds a gluey, fluffy texture to foods. So the lighter and fluffier your bread or cake the more Gluten it usually contains. Processing is often used to increase the Gluten content because everyone wants a light fluffy cake right?

Unfortunately, the gluey structure of Gluten does not generally agree with our digestive system and most people now suffer from some kind of Gluten Sensitivity without realising it.

Gluten Sensitivity

Sensitivity to Gluten causes an immune reaction, that can show its ugly head in many different areas. A lot of people associate Gluten Sensitivity with just bloated bellies, but it can affect you from head to toe.

Gluten Sensitivity can:

  • Block blood into the brain
  • Cause skin problems
  • Respiratory problems
  • Fatigue
  • Depression
  • Mental disorders
  • Physical disorders

“In fact, the New England Medical Journal associated 55 different diseases with gluten sensitivity”

Celiac Disease

One of the most extreme diseases caused by gluten sensitivity is called Celiac Disease. Those suffering from Celiac disease have destroyed their Microvilli and Villi in their small intestines.

The small intestines main job is the absorption of nutrients found in food. In our small intestines, we have tiny needles called Microvilli and Villi. These little fingers run all around our intestines and increase the surface area.

If you suffer from Celiac disease then your Villi and Microvilli will have atrophied, and been destroyed. The small intestines become smooth with no Villi. When you have little or no Villi then absorption of nutrients from foods becomes very difficult.

The only conclusive way to check for Celiac Disease is by taking a biopsy of the small intestine and examining the Villi and Microvilli content. No Villi means you have Celiac Disease.

Leaky Gut Syndrome

Damage to the small intestine through excess consumption of gluten can also lead to leaky gut syndrome.

As the cell walls of the small intestine become irritated and damaged greater permeability can occur. The result is foreign bodies, like badly digested proteins, that can pass through the cell wall and into the blood stream. These foreign invaders are then attacked by the immune system resulting in food sensitivities and allergies, they can also cause autoimmune disorders of the body.

Gluten is Everywhere

So you may be thinking about avoiding Gluten but unfortunately gluten is in more things than you may think.

Gluten causes fluffiness and stickiness so you can find it in:

  • Lipsticks
  • Stamps and Envelope Adhesives
  • Sausages and Hamburgers as Fillers
  • Pasta
  • Bread
  • Shampoo

It’s used in everything.

It could be time to become a Gluten detective, like me!

Gluten Cross Contamination

Another problem with Gluten is the wide spread cross contamination within factory’s.

Take oats for example, that don’t naturally contain gluten. But if the oats are processed in the same factory as something that contains gluten, like wheat, then the oats can become cross contaminated.

It only takes a miniscule amount of gluten to cause a reaction in your body if you’re sensitive to gluten. Don’t think you need to eat tons of flour or gluten to have a problem. Simply using a lipstick or shampoo that has gluten in it can cause a problem.

Don’t think that you cannot absorb Gluten through the skin because you can. Gluten will permeate the skin just like Steroid Creams or Nicotine Patches do!

Cross-reactivity

If you are sensitive to gluten then cross-reactivity can also be a problem. With cross reactivity the body starts to associate similar things to gluten and react to those as well. For example if you drink your tea with a biscuit then the Gluten from the biscuit can become associated with the tea and caffeine.

Cup of espresso

One of the most common cross-reactivity foods is Casein which is the protein in dairy products. Think Cereal with Milk.

So often when people eat dairy products, they’ll have a reaction even though there’s no gluten in the food because there has been cross-reactivity from the gluten.

So I always insist that my clients avoid gluten, but also avoid dairy as well just to make sure. Research shows that most people that have got gluten issues also have dairy issues as well.

Cross reactivity foods include:

  • Dairy
  • Oats
  • Coffee
  • Tea

How to Deal with Grains

As you can see from the list above there are many reasons not to eat grains. Grains are one problem and then grains that contain Gluten are an even bigger problem.

Not only are most grains low in nutrients but they are high in sugars (cause weight gain), chemicals (take nutrients from your body) and have the potential of causing a whole host of diseases.

Lets Take Action!

Here’s my 3 step plan that you can try to first determine your reaction to Gluten:

Step # 1 – Remove all Gluten for 30 days

If you want to know if you have Gluten Sensitivity issues and I’m sorry to say that most people do, then remove Gluten from your diet for 30 days.

This means going totally Gluten Free, so avoid all foods that contain Gluten such as:

  • Cereals
  • Bread
  • Pasta
  • Sausages and Burgers
  • Beers

Most supermarkets now have a Gluten Free section and most foods have a requirement to list whether they contain Gluten. So become a Gluten Detective and keep an eye out!

Go here for a good list of Foods Containing Gluten

Step # 2 – Introduce a Small Amount of Gluten

Now comes the real test. If you have been strict and avoided Gluten for the complete 30 days then I can guarantee you will have lost weight and feel 10 times better.

But, to see if you do have Gluten Sensitivity issues try eating a small portion of grains that contain gluten (a slice of bread for example) and then gauge your body’s reaction.

Look out for the following symptoms:

  • Bloating and Cramping
  • Fatigue and lack of Energy
  • Skin Irritations
  • Lack of positivity
  • Headaches and Clouded Thinking

If you experience any of the above or indeed any negative effects then chances are you’ve got Gluten Sensitivity Issues.

Step # 3 – Make Your Choice

Now you have a clear choice. If you reacted to Gluten then you need to pay attention, fast!

Gluten is simply not for you and you will need to avoid it as much as possible. If you don’t pay attention then disease will follow. It may sound drastic but you may only be a few steps away from Celiac Disease and then a whole host of other problems.

If you didn’t react to the Gluten then you can do what I do and that is avoid grains as much as possible but treat yourself every now and then.

For example I may have a Croissant on the weekends. But to be honest with you, there are so many Gluten free options out there that you never need to go without.

Try baking your own treats: Gluten Free Brownies made with 90% Dark Organic Chocolate are heavenly 🙂

In Conclusion

We all eat far too many grains. They have become a staple choice for breakfast (Toast), for Lunch (Sandwiches), for Dinner (Pasta), and for Treats (Cakes & Biscuits).

Our survival is not dependent on grains and as you can see they don’t really offer a nutrient rich food. Non organic grains are covered with chemicals that draws existing nutrients from the body. Grains are high in starch, which means high in sugar and not only cause fat storage but hormonal issues too. Those struggling with blood sugar issues like diabetes should certainly be very weary of grains.

Finally, many grains contain Gluten that has found its way into almost all prepackaged foods. Gluten Sensitivity is on the rise and many of use suffer with Gluten issues without even knowing it.

I urge everyone to take part in my 3 Step process above and witness for yourself the huge impact that eating no grains can have on your health.

 

Are you willing to give up Grains for 30 days?

7 Ways to Discover if your London Personal Trainer is a Bonehead

By Greg Brookes

Although this post has a provocative title I’m genuinely concerned about the quality of Personal Trainers in London at present.

Bonehead London Personal Trainer
Image by Tim Caynes

Personal Training qualifications are getting easier and easier to come by, some in just a matter of weeks.

If you are looking for a personal trainer or have one at present then please watch out for these 7 Bonehead Signs:

# 1 – Boneheads Don’t Assess They Guess

If your personal trainer does not assess your current health and fitness starting point before beginning with your training then they are a bonehead.

There is more to assessments that just taking your vital statistics. A good personal trainer should assess your movement patterns, assess your joint structure and posture, assess your flexibility, assess your medical history including previous injuries, assess your hormonal balance, assess your stress levels, assess your nutrition and assess your current lifestyle patterns.

Without assessing a starting point everything else is just pure guess work. Your personal training session should be designed for you and no one else.

# 2 – Boneheads Don’t Pay Attention

The amount of times I see personal trainers on the phone while training clients is amazing. What a bonehead!

If you are handing over your hard earned money to a trainer then they should be switched on to you 100%. Every move you make should be closely scrutinised. Small adjustments should be made to your technique especially as you start to tire.

Phones should be turned off and all eyes should be on you for your entire workout.

# 3 – Boneheads Try to Sell You Supplements

I’m not a great believer in supplements at the best of times but it’s frustrating to hear of people being sold extra herbs, pills or protein supplements to boost their income.

The truth is nothing is going to have more of an impact on your health than a good clean nutrition plan. Cleaning up your diet should be the main concern of all trainers no matter what your goals are. Supplements are called supplements because they supplement a good diet they do not replace it. If your trainer tries to tell you otherwise then they are a bonehead.

# 4 – Boneheads Are Not Results Driven

Your trainer should be focused on getting you results rather than just being your friend. I once heard the term “Rent-a-Friend’ used to describe personal trainers and I love that phrase.

Lets face it, personal trainers are there to do a job. They should be getting you results in the quickest and safest way possible. There is nothing wrong with being friendly and having fun but ultimately there are goals that need to be achieved.

Your trainer should be focused on getting you results. In fact most great personal trainers will offer you a money back guarantee should you not get results. For example we offer “Lose 7lbs in 30 days or your money back!”

# 5 – Boneheads Look Worse Than You Do

With some personal trainers it’s hard to determine which one is the client and which is the trainer. I’m not kidding here, there are overweight nutritionists giving diet advice and overweight personal trainers telling you how to get in shape.

Your personal trainer should practice what they preach. They should know exactly how every workout feels and how every nutrition plan tastes.

If your trainer looks more unhealthy than you then its time to find a new one!

# 6 – Boneheads Enjoy Seeing You Hurt

If you find you are walking around like John Wayne for days after your sessions or have a trainer that barks at you like a drill sergeant then you may want to reconsider your options.

Yes it’s normal to feel a little sore after the first few workouts but your trainer should not be beasting you every workout. That’s not smart scientific personal training that’s just senseless exercise.

Your personal trainer should understand your limitations based on your initial assessments and should be prescribing a scientific course of action that progresses gradually.

# 7 – Boneheads Have No Structured Plan

All your workouts should have a structured plan and shouldn’t just be a mixed bag of your trainers favourite exercises.

Following your initial assessments and goal aspirations your trainer should make a plan. The plan should be simple, beginning with your starting point and finishing with your chosen goal. Your workouts should be progressive and designed specifically for you.

Boneheads tend to train everyone the same way by just using their own favourite workouts and exercises. Don’t fall for this, make sure that you have a personalised plan to reach your goals. If you are unsure then ask your trainer for your training plan and see what they say 🙂

 

There are many great trainers in London, please make sure you don’t fall for one who is a complete bonehead, you deserve better!

 

10 Health & Fitness Lessons for Life

By Greg Brookes

Today is my birthday! 39 years of me rocking and rolling on planet earth. I’ve had some great times!

Every year at this time I always get a little contemplative on achievements, friends, family, ambitions and so on.

I took my first fitness qualifications back in 1992 but didn’t really start Personal Training seriously until 2006 when I started GB Personal Training in Hampstead, North London.

So to commemorate today’s special date I thought I would list down 10 lessons I have learnt in the Health & Fitness industry over the years and hopefully we can both learn something for the future.

# 1 – Just be Consistent

It doesn’t matter whether you want to lose weight, put on muscle or be as flexible as a gymnast, consistency is what really makes the difference. You need to stay on track day after day after day.

Being consistent can be difficult at first but it doesn’t take long to build a habit, good or bad. Don’t worry too much about getting it right first time just start and keep going. For example perform just 10 bodyweight squats every morning before you hit the shower. The reason my 5 x 30 mins per week personal training sessions are so successful is because they build consistency.

# 2 – Be Progressive

There is a tendency in the health and fitness industry to keep dazzling you with the latest exercises, movements and equipment. None of this really matters unless you are consistent and progressive. So once you have developed a small habit of exercise start to add a few extra repetitions or a little more time. Progression is about challenging your system and forcing adaptation. Your body will always try to preserve precious energy so you need to keep up the challenge.

# 3 – Move More Often

The more you move the more you pump nutrients around the body. Imagine the difference between a fast flowing river and a stagnant pool of water.

Many of the bad backs I have had to rehabilitate have been from ‘weekend warrior’ type exercisers. In my opinion you are better to exercise little and often then to go nuts every now and again. Better to keep your river flowing than to just disturb the water every now and then.

# 4 – Mobilise in the Evenings

Over the last year I have been having clients mobilise their joints just before bedtime and the results have been fantastic. The spine loses 20% of its disc fluid during the day and has a very minimal blood supply to bring fresh nutrients to assist in healing and recovery.

Simple joint mobility just before bed opens up the joints and pumps fresh nutrients to the stagnant areas. The result is a rejuvenated body overnight and a deep restful nights sleep. Yoga movements together with deep breathing are excellent choices. Depending on your daily activities and skeletal structure will determine which exercises are best for you. For most people focusing on Thoracic, Foot and Neck joints are important.

# 5 – Exercise is NOT for Fat Loss

What you eat affects you at a cellular level. Eat well and you will lose weight regardless of what exercise you do. Exercise helps pump the body, add muscle and increases wellbeing and although it will help with fat loss the impact is far less than most people think.

Eating 21 meals a week compared with 3-5 workouts a week is simply no competition. When you think of fat loss think nutrition before anything else.

# 6 – Supplements are Supplements

Supplements are exactly that, they are designed to supplement a good diet. If your diet is not yet 100% bang on then you shouldn’t be taking supplements. I personally never recommend supplements. I think there is always room for nutritional improvement without the need for something that is produced in a chemical lab.

Too many supplements are backed by self funded research and are run my multinational companies with a huge marketing spend. If you want to take the plunge then good luck but nothing will replace natural food that has been tried and tested for millions of years. Without it we wouldn’t be here.

# 7 – Exercise Early

Not only is your hormonal system more ready for exercise in the morning but it will help you psychologically too. I have had far more success with morning programs than evening ones. Once you leave something until later in the day things always get in the way. You spend the day anticipating the workout. It gives you time to think up excuses. The best thing is to get up and get started. Don’t over think it just get it done for the day and forget it. It won’t take long to build a habit of exercise.

# 8 – Carbs for Fat Loss

Everyone has a different dietary requirement. There is no one diet fits all. One thing that I have found to be true is that Carbs are responsible for the obesity epidemic we have today. If you want to lose fat then reduce your carb intake. Just eliminating Sugar and Gluten from your diet will see you drop weight quicker than anything else.

If you want to Lose 7lbs in 21 days then see my all natural nutrition plan.

# 9 – Do Something you Enjoy

Going to the gym is not for everyone. Neither is weight training or Fitness Classes. Have a think about what you really enjoy. If its walking, then do more of that. If its playing badminton then play more badminton. You will get a lot more joy in your life from doing something you love over the next 12 months then from forcing yourself to do something you dislike.  Plus you’re more likely to stick to it.

Clean up your diet and do something you love as often as possible and your life will be better physically, mentally and emotionally.

# 10 – Don’t Stress It!

When I started in the fitness industry I focused more on the short game. I now realise that it’s the long game that is far more important. Start building habits for the future. If life gets in the way don’t worry just get it next time. Make a plan but don’t be too strict. Stay flexible but focused.

All good things take time so its worth bearing this in mind as you are bombarded by quick fixes and the latest gadgets and gizmo’s.

Over to You

Any pearls of wisdom you think I should add to this list?

 

 

Lose 7lbs in 21 Days: Greg's All Natural Nutrition Plan

By Greg Brookes

Nothing has been more effective at getting results for my clients than this Nutritional Plan. No amount of exercise will undo a bad diet.

If you think about it from a calorie perspective you may workout 3, 4 or even 5 times per week but you eat 21 meals a week. It’s simply no contest.

Good nutrition is NOT just about calories. Food and drink effects you at a cellular level, the complexity is enormous. Fats, Carbs and Proteins all have their part to play in forming a fit and healthy functioning body.

The idea that Fat Loss is simply an equation of Calories IN versus Calories OUT undermines the body’s essential needs.

Do you really think that 100 calories of Ice Cream and 100 calories of Broccoli really have the same impact on the body?

Here’s a Great Video that Explains more about this…

OK, Lets Get Started

A Word of Warning

Changing your diet dramatically can and will have effects on your body. Although everything that I am about to share with you is well researched and totally natural some adverse effects may occur. If you are pregnant or on any prescription drugs then confirmation from your doctor is recommended. OK, that’s the legal stuff out the way lets get started.

The Simple Truth

The world is getting sicker, fatter and less healthy. Money rules. Big corporations with big marketing budgets are out to get you. Don’t be fooled. Listen to your body and your basic instincts. Always bare in mind that most companies DO NOT have your optimal health in mind when they are selling you fancy foods and drinks.

Getting Back to Nature

Lets not forget where we came from. For millions of years we have evolved eating and drinking foods from nature. We didn’t get where we are today eating processed foods, sugar based drinks or low fat ready meals. We don’t just come from nature we are nature. Everything we eat and drink becomes us. There is nothing more important for your health than what you eat and drink. Bring life into your body by eating live foods not dead ones!

Lets take a look at the foods that are both good and bad for us and how we can improve our diet.

Bad Foods

GlutenThe problem with gluten

Gluten has not been around as long as you may think. Many people suffer with this irritating protein. Removing all gluten from your diet will have a profound effect including stopping: bloating, headaches, skin problems, fatigue and so much more. So, no Breads, Pasta, Wheat based sauces etc.

Milk

Milk is meant for baby cows not humans. Many people are lactose intolerant and cannot break down the lactose sugar in milk. Milk is not as high in calcium as you may think, there is more calcium in leafy greens. So, no milk, cream or cheese!

Stimulants

Stimulants like sugar, caffeine and alcohol play havoc with your nervous system and blood sugar levels. Sugar is everywhere so beware, if it ends in “ose” it’s a sugar:

  • Sucrose
  • Fructose
  • Maltose
  • Glucose

Avoid stimulants like the plague!

Good Foods

VegetablesVegetables are good for you

Vegetables, now we are talking. Eat as many as you can. Eat with the seasons and try to get a good mixture of colours. Try not to boil the nutrients away, steam, eat raw or add to stews. If you do boil them use the water for soups and sauces. Go organic!

Meat

Don’t be afraid of meat. Protein is necessary to repair muscle and a vital source of nutrients. Try all types from fish to red meat, white meat and game. Don’t be afraid of the fat, if its organic you can eat it, just like our ancestors did!

Fat

The science for eating more good fat is overwhelming. The body actually produces its own saturated fat it’s so important to good health. Bad fats are the enemy so only stick to the good fats like:Good fats like olive oil

  • Olive oil
  • Coconut oil
  • Rapeseed oil
  • Butter
  • Organic animal fats!

Be Careful

Eggs

Eggs are an excellent protein source and good for breakfast but not everyone can tolerate them. If you can eat them, great! Make sure you eat the yolk too that’s the best bit and utter nonsense about causing high cholesterol. Go Organic! Some people can also tolerate Natural Plain Yoghurt!

Fruit

Fruit has changed over thousands of years. Today fruit is loaded with sugar and can potentially disrupt sugar balance. Limit fruit to only when it is naturally in season. Fruit should never replace a meal. Limit to one piece per day!

Starches

Rice, Beans and Lentils can all be a great source of slow releasing carbohydrate. But just like fruit they can disrupt sugar and energy levels. Don’t overly rely on these types of foods, treat them as a side rather than a main meal.

Putting Meals Together

Breakfast

Ever heard the phase Breakfast like a King, Lunch like a Prince, Dine like a Pauper? Well this is a great rule to follow. Load yourself with foods and energy first thing when you need it most. Good breakfast choices are: omelettes, smoked salmon, gluten free porridge, organic bacon, salads, and leftovers.

Lunch

Both lunch and dinner meals can be interchanged. Try to eat more during lunch than in the evening. No use having all that energy at night just before bed.  Meals can be made up of meats, vegetables, beans, lentils, and rice.  Snack on nuts if you need a little something between meals.

Dinner

Try to eat light in the evening. Fish is always a good option with a tasty salad. Make up a large meal and then save it for the next days lunch. Try not to eat too late and relax in the evening with low lighting and soothing music. Now is not the time to get all jacked up on caffeine and high adrenaline pumping dramas just before bed.

DrinksDrinking water is important

We all know the importance of drinking clean water. Aim for 2 litres per day. Drink herbal teas and limit green tea to mornings only.

Everyone is Different

One of the biggest mistakes that I see in the nutrition industry is the belief that there is a one size fits all approach to nutrition.

It is important to learn what foods are right for you. This process is a time for self discovery. It’s a time to try foods and see how your body reacts to them. Do you feel tired, full of energy, satisfied for longer, have abdominal bloating etc.

Keep your meals simple and discover what foods are right for you via a process of elimination. Perhaps you may eat like a vegetarian for a few days or eat more meat for a few days. Listen to your body.

Macro Nutrient Proportions

Some people find they need more fat and others find they need more protein. Again this is about finding out what’s best for you.

Start by dividing your meals into equal quantities of Fat (eg. olive oil, avocado, coconut milk, nuts), Protein (meats, fish) and Carbohydrate (vegetables, lentils, beans).

Now depending on where your ancestors originated from you may be better with more fat and protein (ancestors living in colder climates) or more carbohydrates (ancestors living close to the equator).

So work with your proportions of fat, protein and carbohydrate and see what works best for you. You may also notice a desire for more fats in the winter or protein following activity and exercise.

Natural Preparation

Try not to destroy all your food before you have had chance to eat it. Avoid microwaves, they destroy the molecular structure of the foods and cause problems in the gut. Try to eat some food raw and steam as much veg as you can. Eat local in-season veg with less air miles.

Planning

Without a plan you are doomed. Write out your meals for the week. Clear out your cupboards so you are not forced to cheat. Make up big batches of food for lunches. Shop regularly or get organic food delivered.

Conclusions

What Now!

Eating and drinking the way we have evolved to eat and drink is vital for a healthy body and mind. Some of the above Bad Foods may seem a little harsh and even surprising. But the truth is your body will tell you what is good and bad.

A healthy body is not tired, carrying excess fat or lacking vitality.

This Nutrition plan is simple. Stick to natural foods. Eat lots of fresh vegetables, meat and good fats like avocados, nuts, olive oil and coconut oil. Don’t be scared of fat, it’s the media’s biggest selling lie! Stay clear of all Gluten so no breads, pastas and processed sauces. Avoid dairy so no milk, cheese or cream. Butter and Eggs are usually OK. Eliminate sugars and stimulants like alcohol and caffeine.

Try the above way of eating for Only 21 Days and I guarantee you will never look back.

Go on a journey of self discovery and see just what foods agree and disagree with you. Listen to your body and eat natural.

Most of all enjoy yourself and fall in love again with all the great foods nature has to offer.

Over to You

Only 21 days! Are you ready for a life changing experience?

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GB Personal Training Ltd

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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