Debunking Stability Training Myths: The Science Behind Joint and Muscle Coordination

The fitness world is buzzing with "stability training." However, the idea that a specific type of training improves stability is misleading.

Stability means that something is steady and secure. In the context of exercise, it's about keeping our joints and bones in the right positions for normal movement. Our body produces and resists motion around joints, like knees, shoulders, and hips. Muscles around these joints help create and control movement.

True stability involves the coordinated effort of multiple muscles, called "co-contraction." This process occurs at every joint whenever we move or apply force, assuming we are healthy and functioning normally.

To really understand stability, we need to examine specific joints and muscles, since that's where motion happens. Every exercise trains stability at the joints being directly used and possibly others too, if our nervous system works properly.

Different exercises challenge stability in various ways. For example, a single-leg unsupported deadlift has side-to-side and rotational forces to manage. It's not necessarily better than a deadlift with both feet on the ground, but it has a different force equation.

The key is to choose exercises that suit the individual's needs and goals. A leg extension may be better for someone seeking general health and function than an unstable surface exercise, which can pose risks.

In conclusion, we should focus on joint and muscle-specific movements, as that's where motion is created and resisted. The concept of "stability training" becomes clear when viewing the body objectively, without bias. Every exercise in the gym is a force equation that the body responds to through coordinated muscle contractions. Understanding this helps us make informed choices about our fitness routines.

For more insights, visit www.bodybybisson.co.uk your go-to source for fitness advice and tips.

How To Stop Eating Junk Food

Do you often find yourself saying "I don't have time to eat healthy"?

Well, my friend, let me tell you that this excuse is nothing but a myth perpetuated by the junk food industry. You see, they want you to believe that eating healthy takes too much time and effort, so that you keep reaching for their processed snacks and fast food.

The truth is, healthy eating doesn't have to be complicated or time-consuming. Think about it this way: every time you make a healthy choice, it's like making a deposit into your health bank account. And just like you wouldn't neglect your financial accounts, you shouldn't neglect your health accounts either. It's all about making small deposits every day that will add up to a healthy balance in the long run.

Now, I know what you're thinking: "But Tom, I'm too busy to cook healthy meals!"

Well, my friend, that's just another excuse. With a little planning and preparation, you can cook healthy meals in no time. Try meal prepping on the weekends or cooking meals in bulk and freezing them for later. And if you're really short on time, there are plenty of quick and easy healthy recipes available online. (You can't get much faster than a quick stir fry!)

But maybe you're saying, "I'm always on the go and don't have time to sit down and eat." I hear you loud can clear! But skipping meals or eating on the go can lead to overeating and poor food choices. It's important to make time for meals and to prioritise healthy eating even when you're busy. Try packing healthy snacks like fruits and nuts to eat on the run, or choosing healthier options when eating out.

And last but not least, I know some of you might be saying, "Healthy food is too expensive." Well, my friend, that's just another myth perpetuated by the junk food industry.

While some healthy foods may be more expensive than processed junk food, there are plenty of affordable healthy options available. And investing in healthy food is like investing in preventative healthcare. It may require an upfront cost, but it can save you money in the long run, not just by preventing costly medical bills and chronic illnesses, but also because junk food has much less nutrients in it. Meaning, even though you're eating more, your body is getting less of what it needs, which eventually makes you hungry sooner. All this leads you to spend more of the junk food, costing you even more money!

So, my friend, don't let these excuses hold you back from eating healthy. By making small deposits into your health bank account every day, you can improve your health and well-being in the long run. It's all about making healthy choices that work for you and your lifestyle. And once you start seeing the benefits, you'll wonder why you ever believed these myths in the first place.

Why People Squat Differently: Understanding the Factors Behind Unique Squat Techniques

Squatting is a fundamental human movement that is used in a variety of everyday activities and is an essential exercise for developing strength and power in the legs and hips. However, when it comes to performing a squat, not everyone does it the same way. In this blog post, we’ll explore why people squat differently and the various factors that influence unique squat techniques.

1. Anatomy and Body Structure One of the most significant factors that determine the way a person squats is their anatomy and body structure. This includes the length of their legs, hips, and torso, as well as the placement and flexibility of their joints. Individuals with longer legs or a longer torso may squat deeper than those with shorter limbs, while those with tighter hips or knees may struggle to perform a full squat.

2. Mobility and Flexibility Another crucial factor that affects squatting technique is mobility and flexibility. A person with high mobility and flexibility will be able to squat deeper and maintain proper form, while someone with limited mobility may struggle to perform a full squat or maintain proper form. This can also be impacted by previous injuries or conditions that affect joint mobility.

3. Training and Experience Experience and training also play a significant role in how a person squats. Individuals who have been squatting regularly for an extended period are likely to have developed good form and technique, while those who are new to the exercise may struggle with proper form and technique. Additionally, training can also impact a person's squatting form by strengthening certain muscles, improving mobility, and increasing flexibility.

4. Goals and Purpose Finally, the goals and purpose of squatting will also influence the way a person squats. For example, a powerlifter may focus on maximizing weight and explosiveness, while a yoga practitioner may prioritize form and mobility. This can result in different squat techniques and variations, such as a low-bar back squat versus a high-bar squat, a box squat versus a traditional squat, or a pistol squat versus a sumo squat.

In conclusion, the way a person squats is influenced by a variety of factors, including anatomy and body structure, mobility and flexibility, training and experience, and goals and purpose. Understanding these factors can help individuals tailor their squatting technique to their unique needs and limitations and improve their performance and results. Whether you're looking to develop strength and power, improve mobility and flexibility, or simply incorporate squats into your daily routine, understanding why people squat differently is key to success.

How To Eat Healthy For Beginners

Eating better doesn't have to be complicated. In fact, it's pretty simple if you break it down into a few key points. And that's what I'm going to do for you in this e-book. I'm going to give you the rundown on how to eat better, in a way that's easy to understand and put into practice.

First off, let's talk about the importance of a balanced diet.

A balanced diet is one that includes a variety of different foods from all the different food groups. That includes fruits, vegetables, lean proteins, and healthy fats in your daily meals. Now, I know some of you may be thinking, "But Tom, I don't like vegetables!" Well, I'm here to tell you that there are plenty of delicious ways to incorporate more fruits and vegetables into your diet. You can try roasting them with a little olive oil and your favourite seasonings, or crisping them with an air fryer.

Now this is a big one, let's talk about portion control. It's no secret that portion sizes in the U.K. have gotten out of control in recent years. But don't let that discourage you. One of the easiest ways to eat better is to pay more attention to the amount of food you're putting on your plate. A good rule of thumb is to make sure you fill half your plate with vegetables, and half with protein. And don't be afraid to listen to your body's cues. Eat until you're not hungry anymore instead of eating to full. That way you can avoid feeling stuffed!

Most people forget about the importance of cooking at home. Now, I'm not saying you have to give up eating out completely. But if you want to eat better, it's important to have control over the ingredients that go into your food. And the best way to do that is by cooking at home. Not only will it save you money, but it will also give you the opportunity to experiment with new and healthy ingredients. And if you're feeling intimidated by the idea of cooking, don't be. There are plenty of easy and delicious recipes out there that even a beginner can master. And if you want more help, you can reach out to me for some easy-to-follow guides. You can email me at "tom@supergene.co.uk" for more information.

And finally, the importance of being mindful about the food we eat. It's important to be mindful of the food we eat and how it makes us feel. Pay attention to how different foods make you feel, both physically and mentally. And if you notice that a certain food makes you feel sluggish or bloated, it might be time to cut back on it.

So there you have it, guys. The rundown on how to eat better for beginners. Remember, eating better doesn't have to be complicated. Follow these steps for early success:

1. Focus on a balanced diet - a little bit of everything, not too much of anything.

2. Portion control - your eyes are often bigger than your stomach

3. Cook more at home - make it a game

4. Be mindful about the food you eat - if you feel tired, sluggish or bloated, your body might be telling you it's time for a change.

Before you know it, you'll be on your way to a healthier and happier you.

7 Reasons You Can't Lose Weight And How To Fix Them

You may be wondering, "Why can't I lose weight? What am I doing wrong?"

Losing weight can be a frustrating and overwhelming task, especially for busy parents doing their best to balance their work/life balance. Too often these people have tried and failed multiple times.

Well, the truth is, there could be a variety of reasons why you're struggling to shed those extra pounds. But don't worry, you're not alone, and there is a solution.

Here are 7 of the most common reasons why you may be having a hard time losing weight:

1. You're not getting enough sleep. When you're sleep-deprived, your body produces more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that suppresses appetite. So, if you're not getting enough shut-eye, you may be more likely to crave high-calorie foods.

2. You're not drinking enough water. Staying hydrated is crucial for weight loss, as it helps to flush out toxins and keep your metabolism running smoothly. If you're dehydrated, your body may hold onto water, making you feel bloated and heavier.

3. Too many processed foods could be creeping into your diet. Processed foods are often high in calories, sugar, and unhealthy fats, which can contribute to weight gain. Try to focus on whole, unprocessed foods, like fruits, vegetables, and lean proteins, instead.

4. It might be time to get even more physical. Exercise is essential for weight loss, as it burns calories and helps to build muscle. But, if you're not getting enough physical activity, you may be missing out on the benefits. Make sure to include a combination of cardio and strength training in your exercise routine.

5. Emotional eating habits. Sometimes, we turn to food as a way to cope with stress, boredom, or emotional issues (Something I've battled with through the years). This can lead to overeating and weight gain. Finding healthy ways to cope with your emotions, such as mindfulness, meditation, or therapy, can help you break this cycle.

6. Lack of Customisation - One-size-fits-all weight loss programs may not take into account your unique needs, goals and schedule. This can make it difficult to maintain the program and achieve sustainable weight loss. A personalised weight loss program that is tailored to your unique needs and goals is much more likely to be successful.

7. Lack of Support and Accountability - Losing weight can be a daunting task and it's easy to give in to temptations and slip back into old habits. Having a support system in the form of a personal trainer or a weight loss program that provides personalised coaching and support can make all the difference. When you have someone to hold you accountable, you're more likely to stay on track and achieve your weight loss goals.

As you can see, losing weight is a complex process that can be influenced by a variety of factors. But don't despair!

Losing weight is not impossible, it just takes time, dedication, and the right support system. If you're feeling discouraged and ready for a change, reach out to a personal trainer or a weight loss program that offers personalised coaching and support (like me!). Take the first step towards achieving your weight loss goals and feeling great about yourself. You can do this by reaching out to me today.

How To Start Exercising For Beginners

Starting a new exercise routine can be a bit daunting, especially if you're new to the world of fitness. But it's important to remember that we all have to start somewhere, and the most important thing is to just start.

Before you begin, it's a good idea to have a chat with your GP, especially if you have any pre-existing medical conditions or haven't exercised in a while. They can give you the lowdown on what you should be mindful of as you start your fitness journey.

Once you have the all-clear, it's time to set some goals. What do you want to achieve through exercise?

Do you want to lose weight?

Build muscle?

Improve your overall health and wellness?

These goals should be specific, measurable, and realistic. It's also important to consider what type of exercise you enjoy. The key to sticking with an exercise routine is to choose activities that you enjoy and that you can see yourself doing long-term.

When starting out, it's important to take it slow. Your body needs time to adjust to the new demands you're placing on it. Start with just a few minutes of exercise a day and gradually increase the duration and intensity as you become more comfortable and as your body adapts. It's also important to include a mix of different types of exercise into your routine, such as cardiovascular activity, strength training, and mobility.

It can be helpful to find an accountability partner to help you stay on track and to provide support and motivation. (Shameless plug) Chigwell Personal Training can be a great resource for this! We can help you to create a personalised exercise program tailored to your individual needs and goals, and we can also provide guidance, support, and motivation to help you stay on track. We can help you to stay safe while you're working out and also help you track your progress.

One of the most important things to remember when starting to exercise is to listen to your body. It's okay to push yourself, but it's also important to know when to take a break. Trusting your body's signals is key to avoiding injury and getting the most out of your exercise routine. Also, comparing yourself to others is pointless, we all start at different points and progress at different rates, your journey is unique, focus on your own progress.

Starting a new exercise routine can be daunting, but it's important to remember that taking the first step is the most important thing.

Last thing for you to know, Chigwell Personal Training is here to support you every step of the way. Contact us today and take the first step towards a healthier and happier you! And remember, don't take yourself too seriously, this is supposed to be fun, you're not training for the next Olympic Games.

The Genius of "Atomic Habits" And How To Make Small Changes That Create BIG Differences

James Clear is a smart man who wrote a book about how to make good habits.

His biggest recommendation is to start small. For example, if you want to run, don't try to run a marathon right away. Start by running a little bit each day, and then do a little more each time. This way you won't get tired too fast and give up.

A great way to build on this is to make a plan and write it down. That way you can see how you're doing and know when you've done something good. You will also see if you need to change something, like if you need to run more or less.

Remember, when you want to build a new habit it’s important to take your time and not rush things. Building good habits takes time and effort. Sometimes you might not do as well as you want, but that's okay. You can try again tomorrow. The important thing is to keep going and don't give up.

It's important that you have fun and enjoy the process of building the habits. It's also important to give yourself a pat on the back when you do something good. This will make you feel good and want to keep going. As he says, “what gets rewarded gets repeated.”

Most people have the best intentions when they start, but they often forget that sometimes life can get in the way. Experiencing setbacks are normal and don't mean you are not doing well. Habits are not a one-time thing. It’s a process that requires continuous effort and it's important to be patient with yourself and to understand that setbacks are normal. The key is to be persistent and not to give up, even when things get tough.

The overarching theme is that it's not just about building one habit, but it's about creating a lifestyle that promotes balance, health and wellness. By following the approach in “Atomic Habits”, you will be able to create habits that will support you in achieving your goals and living the life that you want.

The Ultimate Self-Care Ritual for Weight Loss Over 40

As we age, it can become increasingly difficult to lose weight and maintain our health. But it's never too late to start taking care of ourselves, and a regular self-care ritual can be the key to achieving our weight loss goals.

One of the most important things to remember when it comes to weight loss over 40 is that it's not about strict diets or intense workouts. Instead, it's about finding a balance that works for you and your body. A balanced diet and regular physical activity are essential, but so is taking care of our mental and emotional well-being.

So what does the ultimate self-care ritual for weight loss over 40 look like? It starts with setting realistic goals and developing a plan to achieve them. This might include a combination of healthy eating, regular exercise, and stress management techniques.

One of the most effective ways to achieve your weight loss goals is to incorporate regular physical activity into your daily routine. This can be as simple as taking a brisk walk around your neighbourhood or signing up for a gym membership. But don't feel like you have to push yourself too hard at first – start slow and gradually increase the intensity as you become more comfortable.

In addition to physical activity, it's important to focus on healthy eating. This doesn't mean you have to deprive yourself of your favourite foods, but rather make healthy choices that nourish your body and help you feel satisfied. Incorporating more fruits and vegetables into your diet, and limiting processed and sugary foods, can make a big difference.

Stress management is also an important component of the ultimate self-care ritual for weight loss over 40. Chronic stress can contribute to weight gain and make it more difficult to lose weight. Finding effective ways to manage stress, such as through meditation, yoga, or therapy, can help you achieve your goals.

Finally, the ultimate self-care ritual for weight loss over 40 ends with taking action and reaching out for help when you need it. At Chigwell Personal Training, we specialise in helping people over 40 lose weight and achieve their health goals. We provide individualised programs, expert guidance, and the support you need to achieve your weight loss goals.

If you're ready to take the first step towards achieving your weight loss goals, send us a message today to schedule a consultation. Let's work together to create the ultimate self-care ritual that works for you and your body.

Say Goodbye to Low Back Pain Forever: Discover the Proven Strategies for Preventing Low Back Pain for People Over 40 - and Living Pain-Free for the Rest of Your Life

Low back pain is a common problem for people over the age of forty, and it can have a significant impact on quality of life. In fact, studies have shown that low back pain is the leading cause of disability worldwide. One of the main reasons for this is that as we age, our spines become less resilient and more susceptible to injury. However, there are steps that you can take to prevent low back pain, even as you get older. In this article, we will discuss some simple steps that you can take to maintain spine hygiene and prevent low back pain.

First, it's important to understand that the spine is a complex structure that is designed to support your body and allow you to move in a wide range of directions. However, as we age, our spines can become less resilient and more susceptible to injury. This is because the discs between the vertebrae start to dry out and lose their shock-absorbing ability. Additionally, the ligaments and muscles that support the spine can become weaker, which makes it harder to maintain proper posture.

To maintain spine hygiene and prevent low back pain, there are three key steps that you can take:

1. Practice Good Posture: One of the most important things you can do to prevent low back pain is to maintain good posture. This means keeping your spine in a neutral position, with your shoulders back and your chest out. This can be especially challenging as you age, as the muscles and ligaments that support your spine can become weaker. However, by making a conscious effort to maintain good posture, you can help to reduce the strain on your back and prevent low back pain.

2. Strengthen Your Core: Another key step in preventing low back pain is to work on the endurance of your core. Your core muscles are the muscles that support your spine, and by building up the endurance of these muscles, you can help to reduce the strain on your back and prevent low back pain. There are many different exercises that you can do to improve your core, endurance such as the plank, dead bug, and bird dog exercises.

3. Keep Moving: Finally, it's important to keep moving as you age. Sitting for long periods of time can put a lot of strain on your back. By keeping active and moving regularly, you can help to maintain your spine and prevent low back pain . A great example would be to schedule in a walk to break up your day.

In conclusion, low back pain is a common problem for people over the age of forty, but it doesn't have to be. By taking simple steps to maintain spine hygiene and prevent low back pain, you can help to reduce the risk of injury and improve your overall quality of life. By practicing good posture, working on the endurance of your core, and keeping moving, you can keep your back healthy and pain-free, even as you age.

These steps can be done with little effort and will help to ensure that your spine is in optimal condition for the years to come.

Food Hack: 25 Ways To Eat Healthy On A Budget

Eating healthy can be expensive – but it doesn’t have to be!

With a few simple hacks, you can eat healthier without breaking the bank. Here are 25 tips for eating healthy on a budget:

1. Shop in season - Eating produce that is in season is cheaper than buying out of season fruits and vegetables.

2. Buy frozen - Frozen fruits and veggies are as nutritious as their fresh counterparts, and they last longer too!

3. Stick to staples - Items like rice, beans, oats, potatoes, etc., are inexpensive yet high in nutrition. Stock up on these staples to stretch your grocery budget further.

4. Use vouchers, or club card points - vouchers may not seem like much savings at first glance but they do add up over time. Remember to take them when you’re doing your weekly shop!

5. Plan meals ahead of time - This will help you avoid impulse purchases. You'll save money by only buying what you need for the week or month ahead of time instead of shopping every day or two

6. Stock up during sales- Keep an eye out for items that go on sale so you can buy them in bulk while they’re discounted. This way you won't run out before the next sale comes around again!

7. Bulk cook/freeze leftovers – Preparing large batches of food saves both money and time, all those ingredients add up. Also freezing leftovers keeps them from going bad, this helps with saving money long term

8. Grow your own herbs – Herbs can get pricey at the store but growing your own takes minimal effort and costs nothing beyond the initial investment for soil & pots (which also lasts forever!). Plus homegrown herbs taste even better than store bought varieties !

9. Go to your local butchers - Butchers tend to have a lot of leftovers, especially carcasses and organ meat. These are great, nutrient dense ingredients you can turn into broths, soups and stews

10. Make use of leftovers– Don't let leftover food go to waste. Get creative with them and make something new such as soups , salads , casseroles , sandwiches etc..

11. Swap processed foods for whole foods – Processed foods tend to cost more than their whole food alternatives. Replace crisps with popcorn, canned soup with homemade soup , etc.

12. Buy store brands– Store brands often have the same nutritional value (or better) as name brand items at a fraction of the cost

13. Meal prep - Organising your week can save both money and time

14. Eat foods higher in fibre and protein - These foods have more nutrients in them. Meaning it will keep you fuller for longer, unlike ultra processed food that keeps hungry

15. Use spices - Spices add flavour without adding calories or fat. This helps keep food costs down while still making dishes tasty

16. Buy unpackaged produce & un-chopped fruit and veg - Though pre-chopped/diced may be convenient, you are often paying up to 40% more

17. Check the reduced section - you can find untold treasures hidden within the reduced section

18. Avoid convenience foods – Pre-made/pre-packaged snacks (granola bars) tend to cost more than their DIY counterparts (trail mix). So make sure you’re aware of how much extra money these “convenience” items are costing you!

19. Shop around - Supermarkets don't have any loyalty to you, so don't feel obliged to stick to one

20. Make healthy swaps - Swapping out unhealthy ingredients (white bread) for healthier alternatives (whole wheat bread) may seem small but it adds up over time when trying to eat healthier on a budget.

21. Learn basic cooking skills – Knowing how to cook simple dishes yourself will save both time & money. Compared to relying on processed food products; plus it tastes better too !

22. Cook with frozen veggies– Frozen veggies are as nutritious as fresh ones but they last longer. This means less wasted food & fewer trips back out into the store later on!

23. Invest in kitchen appliances – Having certain kitchen appliances such as slow cookers or pressure cookers makes meal prepping easier & faster which saves both time & money long term

24. Take advantage of sales– Keep an eye out for special sales at your local grocery store, such as “buy one get one free” offers or discounted items that have been marked down for quick sale

25. Make the most of what you already have – Before heading out to the store, take a look in your pantry & fridge and see what ingredients you can use up before buying more.

This will help reduce food waste & save money in the long run! Eating healthy on a budget doesn't have to be difficult. Use these 25 hacks and make it easier than ever before!

The Secret To Low Risk And Joint Friendly Exercise

If getting into great shape after you turn forty is important to you, then, understanding biomechanics becomes even more important.

Biomechanics looks at how the body moves and how it affects performance. Using it to improve your technique when exercising can help you maximise your results while avoiding injury.

The basics of biomechanics are relatively simple. It involves looking at how muscles work together during different movements and their effects on joints, tendons, ligaments, bones, and other tissues in the body. By understanding these aspects of movement, we can develop better ways to move that increase our efficiency while reducing the risk of injury or strain on our bodies. Understanding the basics of biomechanics can also help you become more aware of how your body moves during exercise.

For example, if you’re doing a bicep curl, it’s important to pay attention to the way your shoulder and elbow move as you lift the weight. If they move too far forward or back, it can put extra strain on the joint and increase your risk of injury. By looking at the mechanics of this movement, we can learn how to keep our joints in an optimal position while exercising so that we don’t overwork any particular muscle group or put ourselves at risk of injury.

Proper form is critical because it helps ensure that you’re performing the exercise in a way that maximises your results while minimising the risk of injury. If you’re doing squats, proper form involves keeping your core stiff to ensure that you don’t put extra strain on any one part of your body.

Finally, understanding biomechanics can also help you better understand how different types of exercises affect different parts of your body. This can be especially important for people who may have certain health conditions or limitations due to previous injuries. By analysing the mechanics involved in each type of exercise, we can learn which ones are best suited for your individual needs and abilities so that we get the most benefit from our workouts while avoiding any potential risks.

Overall, understanding the basics of biomechanics is an important part of exercising safely and effectively. By learning how to analyse your movements and understand proper form, you’ll be able to maximise your results while minimising the risk of injury or strain on your body. So if you’re over forty and looking for a way to get into shape, make sure you educate yourself on the principles of biomechanics so that you can exercise with confidence!

5 Easy Weightloss Habits

Losing weight can be a challenge, but it doesn't have to be. By making a few simple changes to your daily routine, you can start losing weight and improve your health.

Here are five easy habits to help you shed those extra pounds:

1. Eat more protein:

Protein is an important nutrient that helps keep you full and satisfied. By increasing your protein intake, you can reduce your cravings, which can lead to weight loss.

Good sources of protein include meat, fish, eggs, dairy products, beans, and nuts.

2. Drink plenty of water:

Water is essential for good health, and it can also help you lose weight. When you're dehydrated, your body may hold onto excess water, which can cause weight gain. By drinking plenty of water, you can flush out excess water and toxins. This will help your body function more efficiently.

3. Get enough sleep:

Lack of sleep can lead to weight gain. It can increase your appetite and cravings for unhealthy foods. Getting 7-9 hours of sleep per night can help keep your metabolism running smoothly and prevent weight gain.

4. Increase daily movement:

Regular exercise is a crucial part of a balanced healthy lifestyle. It can help you burn calories, boost your metabolism, and improve your muscle mass.

This is most effective as part of a long term plan. Start simple and choose activities you could do on a daily basis, then build up from there. The most accessible and easiest options would be brisk walking or cycling for 30 minutes.

5. Eat slower and be more mindful:

Overeating is a common cause of weight gain, and eating fast can make it worse.

Eating slower and remaining mindful is a great way to combat this. You will become better at recognising when you're full and stop eating before you overeat. Try putting your fork down between bites, and take the time to savour each bite of food.

When these habits become part of your daily routine, you will lose weight and improve your health. It may take some time and effort, but the benefits are well worth it.

You'll notice as you start to see progress, your motivation to stick to the plan will improve.

The TRUTH about habits

New habits cause disruption to your comfortable life.

Start small. Repeat it often. Stack your wins. Build upon.

Want to get fit? Create fitness habits

Want to get rich? Get money habits

Want to play guitar? Start practice habits

When you want to improve something in your life people will be quick to tell you to begin with your daily habits.

And although there is some truth to this, the advice itself is not helpful...

And in some cases can be pretty destructive. Let me explain...

Habits are like pearls.

Oysters make pearls by accumulating layer upon layer of nacre called mother-of-pearl. This is what creates the highly valuable treasure that can fetch a pretty penny.

But few people realise an important step of the pearl making process... it starts with an irritant.

A small bit of grit stumbles in to the oysters mouth which triggers it to blanket it in the layers of shimmering eventually building to a pearl.

Habits are built the same way. They start by irritating you. Disrupting your daily life in an effort to get you to move towards your goal.

Read that last line again because its important.

When people think their new habits are meant to be effortless from the beginning they are setting themselves up for failure.

That is why we do not create habits over night. We build upon them slowly. And when you choose the right habit to build upon, you'll often be surprised by how little effort you have to use to get some pretty magical results.

Remember these simple steps...

Start small. Repeat it often. Stack your wins. Build upon.

3 Major Causes For Back Pain After Forty (And How To Avoid Them)

The shock was sudden. He didn't know what worse…

The pain shooting through his body, striking him down as if hit by lightning... Or knowing the pain he was felt came from putting on his jeans.

Steve had turned forty-five two days ago, and the party was wild, his dance moves enthusiastic. But now, he was laying on his bedroom floor, struggling to move.

He couldn't help but remember what it was like being a kid. Back then injuries came from falling out of trees, coming off your bike, or twisting an ankle when playing sports... now they came from a sudden sneeze, putting on a pair of jeans or moving the dog bowl.

"I'm falling apart", he thought, though he didn't know what had changed to make him feel more vulnerable. He wasn't as active as some, but he still played golf and got his steps in.

It wasn’t until recent that he noticed he was starting to feel stiff more often. Sitting for too long in one position would lead to feeling uncomfortable in his neck and lower back... but these things he had expected to happen as he got older.

Steve's story is more common than you realise...

One of the most accepted beliefs people have is that as you age, things don't work as well as they used to. That your body becomes more sensitive, especially in your joints. People come to expect pain in their knees, backs and hips. To hear constant clicking, and feeling as though their joints have cement caught in them. And as this grows more uncomfortable, they often find themselves thinking they better "slow down". Even going as far as to give up doing the things they love. But, just because it's common to see people experience this, does not make it normal.

 You don’t have to experience this slow decay.

It's true. Our bodies change as we age. What you did to get fit, healthy and strong in your twenties and thirties will not work in your forties and fifties. As your body changes, so must your approach. There are three main changes that happen which most people aren't prepared for:

1. After the age of thirty, unless you are strength training, you will lose up to 5lbs of muscle every ten years. Meaning, you have less muscle to protect your joints, and burn the extra calories you may be consuming

2. You have more wear and tear in and around your joints. You have lived a life of activity and movement. And like a door hinge that has been used 10,000 times, it's now a bit creaky and needs more attention and care

3. There's a good chance you picked up some bad movement habits. Ones that (if you're in pain already) inflame and wear away at your joints and muscles. This can also cause you to put unwanted stress through areas that are not designed to take it

Too often people carrying excess fat, or in pain already jump into exercise. Unaware of the considerations above. They end up putting themselves at risk, using bad technique to exercise. Often thinking "no pain, no gain" and that being breathless and sweating means it's a good workout. This could not be more wrong.

Yes, it may have worked with a younger, more forgiving body. One that has not yet collected decades worth of experience and use. But, now it will only lead you to frustration and injury.

You can live a pain free life and still enjoy doing the activities you love to do, if you follow these three steps:

First, improve the way you move. Discover how to move without causing discomfort or pain.

Then, re-build and re-strengthen your vital muscle in the places that need the most support. Learning greater muscle control using safe exercise.

Finally, get even stronger than you were before. Once you improve your foundations, then you can focus on becoming better. And even living a life that most only dream of.

How To Optimise Your Nutrition With Dr. Ted Naiman [Part 2]

Dr. Ted Naiman interview, part 2. How to optimise your nutrition.

When it comes to losing weight and getting lean, most people start with protein shakes and supplements. However, Ted Naiman believes you should be looking at how to optimise your nutrition first.

High blood pressure, how to get high protein levels on vegetarian diet and the ideal macros ratio for getting shredded are some of the topics Ted and I cover in this video. Looking at how you can optimise nutrition will often show you a few key areas you may be lacking. Starting with knowing exactly what you're putting into your body and what you currently know and believe about nutrition.

Ted Naiman and myself believe in teaching clients how to optimise your diet first, before introducing any supplements. As you progress, you will often find your biggest obstacle will be often be the simplest.

Training Hack: Time Saving Exercise For Building Strength

Strength training, or exercise doesn't have to suck hours out of your day.

In todays video I will teach you a simple hack to save you time during your exercise. And if you follow my three step system, not only will you build strength in less time, but also you will do it in the safest, most effective and efficient way possible. Most people go into the gym more focused on demonstrating their strength instead of building it.