8 Natural Ways to Boost Your Energy... Caffeine Free!!

Today, Starbucks UK ran a promotion offering their latest caffeine-fuelled product for free to customers before 12pm. A free latte (which now has an extra Espresso shot in there for the UK market). According to Twitter, this went down a STORM!

Having never been a coffee or tea drinker, I didn't get what all the fuss was about. Nor do I get the urges of self-proclaimed "caffeine addicts" who apparently "need" a coffee.

Personally, I can't imagine depending on something for energy, nor having something like this as an irreplaceable pillar of my diet. With this in mind, here's 8 ways that you can tweak your lifestyle and help to boost energy levels without that little paper cup...

1) Exercise...(it was always going to be #1!)
Might sound counter productive to some. "I don't have any energy so I need to do more?" The lack of energy is probably caused through a number of factors; all of which are bad habit. You're often lethargic rather than tired! Get moving, get active and feel better in yourself physically and mentally. You don't have to become a gym buff; including a little more activity can be part of your everyday. Walk more, ride a bike, leave the car at home on the way to work, go for a brisk walk on your lunch break or simply jump off the train a stop early and get moving each morning. No matter what your age or abilities, we can all probably be a little more active during the day (not just at the gym).

2) Sleep more...
OK so the first 2 are obvious. But if it's that obvious you do it then right? Probably not. One study at Loughborough University simply stated that the amount of sleep a person needs varies from person to person. The way to determine if you need more sleep is easy, "The amount of sleep we require is what we need not to be sleepy in the daytime". (money well spent I'd say!). So if you're tired, you need to sleep more in the evenings.

3)Avoid highly caffeinated drinks...
Yeah you heard! They make you feel "perky" and alert right? Well if they're so wonderful, why do some people rattle through 5 or more each day? Note the people around you who drink excessive amounts of coffee. They probably don't look the picture of health, bad skin, tired eyes and a temper or mood swings to match. Caffeine IS a stimulant correct, and used correctly, is a great "pick-me-up" for a short duration of energy and a boost for your metabolism. But to rely on caffeine for "energy" is a bad idea. you'll get your boost in energy, but as with everything in the body, a steady, regulated level is much more desirable. Following this peak in energy, you'll get a "crash". A low in energy, below your original state. Time for cup of coffee number two...

4) Plan B...
"B" is for "B vitamins" - a great energy booster and a favourite among supplement kings and queens around the world. But, before you go racing to your local health shop, try and get as much B Vitamins from your food as possible. Aim for broccoli, cabbage, sesame and pumpkin seeds, eggs and mushrooms (to name a few).

5) Drink more...
Water! Not coffee! Water is a basic bodily need, essential in a number of bodily functions and key to excreting waste products that we naturally generate. Effectively, without taking water on board, you're running your car exhaust straight back into the car (and we all know what happens there!)
Aim for at LEAST 2 litres a day.
TIP: If you have it, you'll drink it. Don't keep popping back to the tap/water fountain and filling a cup, you won't reach your target. Instead, buy a large, 1.5litre bottle of water and carry it with you; you'd be surprised how much more you get through.

6) CoQ10...
No, it's not a spelling mistake. C0Q10 is widely regarded as a natural way to boost your energy levels. Also available in a tablet form, try to include it in your diet through food. Spinach, mackerel, sardines, walnuts and peanuts will be a good start.

7) Low GI, Complex Carbs and Low Sugar...
The body likes to keep most things regulated and under control. Heart rate, blood pressure, food intake, daily activity levels - a healthy you, is a creature of habit. the same can be said for carb and sugar intake. Eating high GI food or simple carbs or foods high in sugar will cause a spike in your bodies insulin levels followed by a steep crash in both insulin, blood sugar levels and energy. Pick your food wisely to avoid these peaks and troffs in blood sugar and insulin in order to discourage fat retention and maintain a steady and productive energy level.
To keep your energy levels steady...
Go for: cherries, apples pears, broccoli, cabbage, long grain rice, buckwheat, yoghurt, tomato juice, sweet potato,
Avoid excessive amounts of: Dates, pineapples, parsnips, short grain rice, ice cream, cranberry juice, baked potato, fries, and sugary treats
Here's a more comprehensive list...
8) Protein...
This was always going to appear. It's not just an aim of guys trying to bulk up, EVERYONE needs protein! Try to aim for at least 1g of protein for every KG of body weight you have every day! This will help to regulate your metabolism, maintain steady energy levels and avoid the peaks and troffs in insulin mentioned earlier, help to repair each day, maintain your immune system and also help to maintain whatever muscle you have to make every day living that much easier. Look for white meats such as turkey and chicken, or fish. not meat eaters can still consume protein through lentils, pulses and quinoa (to name a few options).

So if you need energy NOW, it's probably a result of a number of things that you're doing to yourself day in, day out. Don't rely on coffee, instead, make small adjustments to your lifestyle and reap the benefits of a naturally, energy fuelled life.

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13 things that annoy me in the gym...

Self explanatory title (started with 10 but this blog may grow in time). Just a bit of a rant... 

1. People not putting dumbbells back in pairs
2. People training in beanie hats
3. People training in casual, non-sports clothing - dress shorts, shirts!!?? Denim etc
4. People training in large groups (4 or more) when the purpose of the session isn't out and out strength with timed, structured rest
5. People using mirrors for anything other than checking technique
6. People who schedule an "Arms Day"
7. People talking on their phone in the gym
8. People spouting off inaccurate exercise or nutrition related knowledge
9. People in the gym who smell - wash your kit and take a shower in the morning!
10. People using the squat rack for exercises other than squatting when other people need it
11. People doing sit-ups to lose stomach fat
12. People wearing weights belts when they're not needed. Strengthen your back, don't tighten your belt!
13. People who act like their workout is the most heroic workout ever conceived by man and want the rest of the gym to know it

I could go on...

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Where do you get your advice from? Who should you listen to?

(No, the answer to both questions in the title is not "Michael Darren"!)

We've all been there at one stage or another, overwhelmed by all of the information you hear on exercise and nutrition. Much of what you find online and hear from fellow gym-goers can be conflicting and leave you none the wiser. Much of what I over hear in the gym is complete non-logical waffle; but it leaves the person listening nodding along and me worrying, saying to myself "PLEASE don't tell me you listened to that and took it on board!"

So, which is complete nonsense? Which has an element of truth? Which has been slightly altered in translation and doesn't quite make sense? And which is the golden nugget that you'll hang on to for years to come and regurgitate to everyone you train with?

Here's a few things to consider next time someone offers you some insightful words of wisdom...

What is their activity level like compared to yours?
The results experienced by someone previously inactive are likely to amplified compared to someone already living an active life. For instance, if someone who hasn't exercised in years loses weight from walking two nights per week, that’s great for them. But... it's unlikely to have a significant impact on the results of someone already active if they were to add it to their regime.

What other factors contribute?
This very same, newly active person might attribute all of their success to these additional walks, but in reality, there is likely to be a number of other aspects impacting their success. Particularly when you consider the impact that exercise has on "Executive Function" Executive Function is the process by which you make important decisions in your life, be it work or health related. Research has found that exercise can have a positive impact on the Executive Function, ie: If you're active, you're more likely to make more concise, decisions on important issues. Active people are more likely to make better decisions in terms of food choices, additional activity and other crucial issues that may impact their results. There are often FAR too many contributing factors to a person’s success to contribute it all to one thing.

Is it a magic pill?
Be cautious of ALL magic pills? Yes, I take supplements and yes, I feel they assist with my training, recovery, exercise preparation and results. BUT, they're just part of a bigger structure. As above, just consider the factors that may have also contributed to this new success outside of what you're being told. Ask questions, dig deep, you might be surprised what you find.
"Honestly it's just one pill a day, I've lost 10lbs... I have been eating a little better too... and changed my training a bit... and started a new class each week..."
Before you know it, this magic pill becomes a very small part of the picture.

Is exercise their job?
Particularly with regards to supplements and nutritional information, there is lots of information shared on behalf of full time athletes, group exercise instructors and body builders or physique models. However, while these guys might be at the top of their game and have physiques and athletic ability that you marvel at, their lifestyle is likely to be COMPLETELY different to yours; as such, so are their dietary requirements. For instance, I recently read a feature on the Wigan Rugby League team and their pre-season preparation; their forwards were on a diet of 4000 calories and were registering an average body fat percentage of 8.5%! Great results!!! BUT, their training is very specific, as are the micronutrients making up these 4000 calories. Try and maintain your own makeshift 4000 calorie diet and I'd suggest your body fat percentage would NOT resemble these single figures.

Can they relate to your issues?
If you're working with a personal trainer or have a training partner with a completely different body type then some of their "What works for me.." advice might not be applicable to you. For instance, if you're struggling with excess body fat and your personal trainer is a natural ectomorph who struggles to gain size or add body fat, it's unlikely that they can relate to your dietary issues and needs. Be wary when they compare your lifestyle and training to their own, you are very different people. A more educated person WILL be able to help you (don't JUST listen to people who are a better version of you), but be sure that they've factored in your differences and not just getting you to do as they do and expecting the same results.

What condition are they in?
When someone gives you advice from their own regime and approach, I always consider "What nick are they in?" If they're using sentences which start with things like "What I do..." and they themselves don't seem to have benefited from it, do you REALLY want to buy into this person? This is not to say that you should always judge a book by its cover; there are plenty of older, slightly overweight strength and conditioning coaches that have a made a successful career offering advice to some of the fittest athletes in the world and bought them great success. Take on board what people tell you and learn from their mistakes and efforts, but try to filter through their advice which they claim to practice themselves but clearly hasn't produced results for them. You wouldn't visit a fat nutritionist would you?..

Who wrote what you're reading?
Be wary when reading information on supplement and nutrition information that the article might be a tidy PR attempt to indirectly promote a product. Having worked as a PR professional for a number of years, I've seen that many of the articles you read are opinion pieces, ghost written by a PR professional and attributed to an athlete or experts in order to position them as a "industry thought leader". However, some of these are paid for or in conjunction with other advertisements within a publication. If the piece mentions specific products which they endorse or sell, be wary!

Where's the science?
I hear ENDLESS folk in the gym sharing their "knowledge" with fellow gym goers. Whether it's something they've read, been told, overheard or concocted themselves, much of it is nonsense. Exercise and nutrition is a science. Always ask them the science behind their concept. Can they explain it in terms that you and they understand? Or do they just use words they've heard and don't fully understand? Does it make sense?

If in doubt, Google it...
So you're not sure about what you've read? Or what you've heard from someone at the gym? Google it! There are plenty of articles, research and reviews available online discussing training, supplements, nutrition and everything you could possibly be interested in. However, don't just take the first response you read, look at a few sources and gauge the general consensus (preferably backed up by science). For instance, you might find different views on supplements, dosages and their effectiveness depending on if you read it on a bodybuilding forum or a general nutrition/health and vitamins forum. Take your time, have a look around.

In summary...
Some of what you hear may be true yet won't work for you. Likewise some of what works for you, may not work for others. If all diets worked for everyone, then there wouldn't be a diet industry, there would just be "A diet" that we'd all follow. Some diets are nonsense, some are "fad-ish" and in years to come research picks their tangibility apart and some are suitable for different people depending on their age, gender and level of activity. We're all very different; but, if you run through the questions above next time you're handed a "golden nugget" then hopefully you should be better informed to decide if it's for you.

Don't knock it 'till you try it...
Saying that... next time you're offered advice or knowledge and the answer to all of these questions below is "NO"...
- Is it just obviously wrong and inaccurate? A ludicrously, unstructured concept or suggestion?
- Is it potentially dangerous?
- Is it potentially expensive?
- Will it take a huge amount of time and commitment to follow?

Then why not try it out yourself? It might be just that nugget you need. It would be a shame to ignore it at first glance without further research and experimentation! #AlwaysLearning

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There's a reason why supersets are called "Super"...

So, I read an article on the benefits of supersets in a leading fitness publication the other day. I didn't like it, so I wrote a better one...

What are supersets?..

Superset: Two exercises performed consecutively without any rest between them. The two exercises are counted as just one set. No rest, no chatting, no sipping a drink between - nothing.

Where are they from?..
Supersets were popularised in the gym by Arnold Schwarzenegger. Although Arnold may not be the creator of supersets, he was credited by a number of his training partners at the time for bringing the benefits of supersets to their attention and into the mainstream exercise community.

But why are they so "super"?..
Any of my clients, former clients or training partners reading this will be more than aware of my love for supersets; and with good reason...

According to The Journal of Strength and Conditioning Research: Performing antagonistic supersets increases the amount of calories you burn by 25% compared to traditional straight sets. Antagonist supersets involve working muscle meant for opposite functions, IE: A push and pull superset made up from push ups and a seated row.

The Journal of Strength and Conditioning Research also found that performing 4-6 supersets in a session allowed for gains of 40% more muscle mass than you would if you trained using a single set....

In short, you can use super-sets to burn more calories AND build more lean muscle - perfect no matter what your goals.

Types of supersets...

Generally supersets fall into 3 main categories:

1) Antagonist supersets (Described above): these allow for greater muscle gains and calorie burning as you're able to exercise apposing muscle groups allowing you to complete two exercises without experiencing fatigue. The majority of the muscles used in the first exercise are effectively resting during the second. Twice the resistance work and an elevated heart rate for a longer period of time
2) Vascular shunt supersets: These are designed to make your heart work harder and burn more calories by "shunting" the blood a large distance around the body. The most effective example would be to perform a leg exercise and then a shoulders exercise as a superset meaning that the blood is needed in a huge volume in the legs before travelling a large distance to the top of the body
3) Overload supersets: Effectively, two exercises for the same body part as a superset. For example, bench press followed by plyometric push ups. This adds an element of muscular endurance and also encourage an overload and tearing of the muscles for additional growth. Most popularly used by "mirror monkeys" looking to improve their arms.

What is a good example of a superset?..
So here's my suggestions for 10 of the best supersets you can do. None of the below fall into the 3rd category described above (overload supersets) as these are pretty easy to create on your own...

1. Bench Press x 12 - Weighted Pull Ups x 8
2. Reverse Dumbbell Lunges x 8 (each side) - Standing Push Press x 8
3. Incline Dumbbell Chest Press x 12 - Renegade Row x 8 each side
4. Incline leg press x 12 - Dumbbell lateral raises x 12
5. Russian Step Ups x 8 each side - Plyometric push ups x 8
6. Cable Flys x 10 - Cable reverse flys x 10
7. Squats x 8 - Standing Arnold Press x 8
8. (Kettlebell set) Kettlebell front squat x 8 - Kettlebell Standing shoulder press x 8 with the same kettlebells
9. (TRX Super set) Chest Press x 12 - Inverted Row x 12
10. (Sports specific set) Plyometric box jumps x 8 - Single dumbell snatch x 5 each side

Workout ideas...
Why not piece two workouts together this week from the above?
Try exercises: 1,3,6,9,10 for workout one and then, 2,4,5,7,8 for workout two? Or just mix and match for 2 full body workouts.

NOTE...

It's important to note that the calorie burning is significantly increased when an action called VASCULAR SHUNT occurs.

Vascular shunt is most effective when the path between muscle groups is greatest, hence pairing leg exercises and overhead presses. The results can be significantly lessened by shortening this path and using smaller muscle groups IE: Pairing biceps and triceps exercises. Great for the ego, less so for the heart.

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WARNING: The dangers of skipping

With the weather being as it is - typical January, and the inevitable winter blues setting in, you won't be the first person to consider skipping an exercise session. DON'T! It's a really bad habit!

Easier said than done right?.. Here's a few suggestions of things that you can do to help you make your sessions and not wake up wondering where January went...

Train with someone...
If you can make arrangements to train with someone while the weather is tough you're likely to encourage/blackmail one another to show up for a session. Try and pick someone pretty motivated though!..

Pack it up...
Pack up your kit the night before. If it's staring at you in the morning you'll go to the gym then. If you train after work and it's sat on the passenger seat of the car staring at you, you're far more likely to head to the gym rather than straight home.

Don't sit down!..
If you go home to change after work, don't sit down! It's THE worst thing to do! Even if it's "just for 5 minutes" it will significantly lower the chances of you exercising. If you REALLY want to force yourself to avoid the sofa, leave your kit out in your hallway and get changed there.

Change something...
Exercising CAN be boring... when you do it wrong! Change your usual routine, spice it up, change the exercises, environment, tempo or style. If you're stuck for an idea, either try any of these workouts... OR, buy a reputable magazine such as "Muscle and Fitness" and take on their most recent challenge or programme. It will give you a renewed focus and reason for going to the gym.

Team up...
Join a team of some sorts. You're much more likely to turn up for training if you feel there might be repercussions, such as letting others down or not being selected for your new team next time around.

Pen it...
Write yourself a schedule at the start of the week and stick to it. Don't write "Gym 3 times a week". Instead you need to know what days, what time and what you plan on doing in each session down to the very last repetition. Have this done before the week starts and then you have something to work towards.

Get purpose...
Train for a reason. if it's the new team (as above) or an event such as a marathon, your next holiday, a wedding or whatever it may be. Training with a set date and target in mind is likely to spur you on to not miss sessions through fear of failure.

Pay for it...
Not many people like wasting money. So make sure you don't by putting money on your sessions. Either pay a personal trainer for a few sessions to get you through the winter months. Make appointments with them and then you're obliged to show up. Doing this you'll also get a bit more variety and hopefully learn a few bits. Or, make a bet with yourself a the start of the week. If you don't do your planned sessions then you'll pay for...something! Dinner for someone, money to charity, for your friend or partner to get their car washed. Whatever it is, a little something like this may be what you need to encourage you to make an exercise session when you're not 100% keen.

Class...
Take a class. This can help for a few reasons. A) You usually need to book so you will feel as if you have a more concrete appointment and are obliged to show up B) When the last thing you want to do is think about what to do in the gym, the instructor will take care of this for you C)It's cold, miserable and dark and you want to go home. Luckily for you the class is probably no more than an hour, if that. Get in, get out, and go and snuggle up in some warm clothes at home - Perfect!

Take it outside...
This might be the complete OPPOSITE of what you had in mind, given the weather. But, it's not THAT cold! Put a hat on and a coat on and get outside. There is no greater feeling than returning home after a worthwhile and tough training session outside. fresh air, the elements, sweat and muscle pain - what a perfect combination!

And if all else fails...
I would advise you to get some of these tracks from the linke below on your music system of choice and get yourself so royally "pumped up" that you need to vent this new lease of energy at the gym rather than your home. Or, just click this link and think of some other motivating music to accompany your workout and pre gym "Should I? Shouldn't I?" thoughts to help you over this rut.
Music: click here...Don't forget to follow me on Twitter and subscribe to my YouTube channel

New Year Resolutions... again - 2012 Edition

Ok, So I wrote about it last year and I think it's time to revisit it. I'm going to make a New Year's resolution NOT to make a resolution... I'm going to set goals!

I'm not big on "resolutions". If I felt there was something wrong and I needed to do something about it, I would have done it by now. The new year however, is a good time to check you're on schedule for whatever it is you're doing and set some new life goals.
So, if you're going to use the turn of the year to set yourself some goals, here's some tips and some areas to consider in order to make sure they're not forgotten within a few weeks.

#1: Break it down...
Don't set yourself goals to be achieved by the end of the year such as "lose weight". break it down; how much weight? By when? And how? Be as detailed as you can - leave nothing to chance. 

#2: One step at a time...
Don't just have a big end goal and have no idea if you're heading towards it. If your goal for instance is to lose 2 stone in weight, work out how much weight this would mean you need to lose each month, or even each week. Then keep a written log of your weight. That way you'll know if you're on track or if something needs changing.
NB: "Losing 2 stone" is a crap goal!! lose body fat percentage and reduce your measurements where needed. Weight loss is a pore scale of success

#3: Understand how...
If your goal is to be more active or visit the gym more then you will need to set a goal of how often you want to visit the gym or exercise each week. next step, "HOW?" This is a new thing and an adjustment to your usual routine. If it's going to work, you need to know how. How will you schedule it in? On what days will you exercise? Can you avoid work getting in the way? Is there a fall back plan if work does get in the way such as pre-work exercise? Don't just say it and assume that it will happen.

#4: "READ ALL ABOUT IT" (Better yet, write all about it!)..
Take all of the above, create your goals and WRITE-THEM-DOWN! Have them somewhere you can see them on occasion, and use them to check that you're on schedule to meet your goals. Ideally, you want to create a timeline. Make it visual; draw a line and mark out the months of the year and when each part of your goal will be started and achieved by. If your goal simply needs to be "done within a year" you're unlikely to kick it off in time, and never going to achieve it. Know when each part starts and put pressure on yourself to get them done by a set date.

#5: Shout all about it...
Well, you don't have to shout; but tell friends. Tell those around you and those close to you. If your goals are publicly known, you are GUARANTEED to feel that you must achieve them and far more likely to be proactive and to achieve them knowing that everyone is waiting to see the results. THIS IS A FACT - there's proof! It's science! I'd say that this is one of the most crucial parts of the process!

And while I'm there, why don't I take some of my own advice (tip #5) and tell you all what MY resolutions?.. sorry what my GOALS are for 2012.

In 2012 I am going to (start on a positive. Not "I want to", instead "I'm GOING TO!")...

SHORT TERM
Upon return from my travels I intend to continue to offer top quality personal training sessions and in my spare time, I want to study for a pre/post-natal course to allow me specialised knowledge of training techniques and procedures for pregnant clients and new mums. This should be complete by E/O April

MID TERM
A new business: Begin an outdoor exercise initiative. Focus on logistics, costs and sponsorship involvement for the next 6 months with an aim to launch July/August 2012.

LONG TERM
A second new business: Try to patent an idea for a piece of gym equipment that I have an idea/design for. I already have ideas for marketing, website, social media, endorsement and PR, but I know the patent process is a long one so this falls into a longer term goal. But, in 2012 I intend to get everything in place as best I can. Aim for patent to be approved and website in progress by end December 2012.
There you go - I've laid myself on the line with a big chance of public failure. Fear of failure is a great driving force! I best get on with it!

So that's the next 12 months for me... what are YOU going to do? I'd love to hear your plans and offer advice where I can. we could even act as a little mentor scheme for one another checking that we stay on track. For anyone willing to take me up on this, drop me a note and tell me in confidence what your goals are for 2012 - MichaelADarren@Gmail.com

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MERRY CHRISTMAS!!

The perils of a salad! It might not be what it seems...

So I'm currently travelling and I'm in Arizona. Trying to not get fully into the "American Way" when it comes to eating, I opted for a turkey salad at lunch yesterday. What arrived is the picture at the top of this post. Not only was it STUPIDLY huge, it came with two large pots of dressing, 10 heavily salted crackers, loads of bacon bits and a massive pile of blue cheese. "Healthy" would not be the word I used to describe this meal!

As I often say to people "Don't be fooled - just because your food is called a 'salad', doesn't necessarily make it healthy!"

This is especially true when opting for an "I'll pick something up" lunch which takes you past the likes of M&S or worse still, a petrol station! Pre-prepared salads are usually pretty bad. So you're confused? You thought salads were healthy no matter what? ..

Well, although it can depend on a number of factors, here's a few basic tips for the next time you opt for a salad. After all, if you feel that you're being strong-willed and "depriving" yourself of the food you look, it's best to make sure you're doing it right...

1 - Opt for white meat. You want salads with high quantities of chicken (not fried), turkey or fish
2 - Keep an eye on the portion size. Just because it's salad doesn't mean you should eat endless amounts. Imagine it was a regular meal, would you eat a smaller plate?
3 - Avoid heavy dressing. Aim for the "light" dressing and even then, a THIN covering for some of your salad is all that you need
4 - "PASTA salad" is NOT a salad!
5 - D.I.Y - at all costs make your own salad. It takes hardly any time and you can be in control of all of the above points

As I said, there may be other factors involved but if you can stick to the above then you won't go far wrong. Just consider what's actually in front of you and make sure the "healthy" option is ACTUALLY healthy!

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