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Eat, Feel and Perform Better – Instalment 1

Photo 18-08-2014 10 06 04 pm

Welcome to the first instalment of Eat, Feel and Perform Better. Each instalment will provide you guys with some awesome practical tips and empowering info that you can implement straight away in your attempts to improve your health, mindset, body composition and performance.

 Let’s get started…

1) Mindful Eating

Eat slowly and acknowledge the amount of food coming in! It takes your body around 20 mins to signal to itself that you’ve eaten enough. Processed foods which are hyper palatable (incredibly tasty) can over ride this signal and encourage you to eat more, leading to increased calorie intake.

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2) Squatting with Shoulder and Elbow Problems?

 I commonly design online training protocols and personal train clients suffering from chronic shoulder and/or elbow pain including those that have undergone surgery. Many of these individuals tend to eliminate key exercises from their programming in an attempt to avoid pain.

Let’s take the standard back squat for example. This particular move can wreak havoc in those with bad elbows and shoulders when positioning and securing the barbell on the back.


In order to work around such issues I promote the safety bar or cambered bar squat.When it comes to axial loading (bar on the upper back or anterior shoulder girdle) no bars work better at allowing one to take advantage of the squat movement whilst staying elbow and shoulder pain free…

 3) Know Which Supplements Work!

The interest in a supplement is usually inversely proportional to the 329evidence base that it works…

Do your research first! Don’t be won over by marketing claims!

My go to guide for ascertaining the effectiveness of a supplement has to be the Examine’s Goals Supplement Reference Guide, hands down. It proves extremely helpful when planning my own or client supplementation protocols programs.

It’s also an absolute steal for only $49 (Around £29)  and You can grab it HERE

4) Do you have a clear vision of where you want to be?

I stumbled across this truly inspiring quote by Mohammed Ali during the week.muhammad_ali_versus_sonny_liston12-e1351986771524

Do you have a clear vision of where you want to be?

 “Champions aren’t made in gyms. Champions are made from something they have deep inside them: a Desire – a dream – a VISION. They have to have skill, and the will.

 But the WILL must be stronger than the skill…”


5) Is Yoga really any use to a hard training athlete?yoga_pic

Generally speaking yoga can offer some amazing benefits for hard training athletes. It can prove extremely useful in relieving stress, improving mobility, mind awareness and control all of which can enhance an athletes ability to move, breathe and focus in ways that directly translate to enhanced sports performance and decreased injury.

On the other hand, such benefits can only happen when taught correctly and adapted specifically with the goal of increasing sports performance.

For example many use yoga as a means to “stretch out” without understanding and addressing the underlying cause of tension. So, if you’re utilising yoga for temporary relief it can actually do more harm than good.

Athletes must also be smart and diligent when implementing yoga into their training/recovery programs, ensuring they build up the necessary skills needed before performing complex moves, that would seemingly increase their risk of injury.

How many of you utilise yoga as part of your recovery/performance enhancement strategy?