Reach Peak Performance

Over the last 4 to 6 weeks, I have had a number of people ask me questions about diet and nutrition. With composing this, I can now refer them to this blog and save a lot of time and confusion on explanations.

The first thing I want to do is draw a clear distinction between being fit and being healthy. Just because someone looks ‘fit’ does not mean they have a ‘healthy’ body. Lean and muscular can be achieved by pharmaceutical shortcuts which destroy health.

Your goal should be to be healthy and fit.

Secondly, just because someone looks ‘fit’ does not make him or her an expert in diet or nutrition. Aside from the aforementioned shortcuts, some people are blessed with great genetics or a high metabolism. While I am not an expert, I have a degree in Exercise Physiology and am an avid researcher.

Here are the top 10 sports supplements and super nutrients to help you hit the ground running and be healthy and fit.

1.   Protein     

   Getting enough protein in your diet is crucial as this essential nutrient helps your muscles recover after exercise. It is also responsible for many important processes in your body including transport and storage of other nutrients, control of growth and immunity. Good sources include chicken, fish, tofu, nuts and seeds or try a protein shake after your workout.

2.  Vitamin C

Boosts the activity of many enzymes critical for your metabolism. This antioxidant also helps limit free radical damage to tissues and may boost immunity. It aids the growth of fibroblasts and chondrocytes (cells that produce connective tissue fibres including collagen and cartilage). Fruit and vegetables rich in Vitamin C include oranges, kiwis and broccoli.

3.  Fish oil   

Which contains 0mega-3 fatty acids may have a positive effect on exercise tolerance. Tested benefits include faster recovery times after workouts and improved oxygen delivery to muscles. So get your fill of salmon and trout or take supplement.

4.  Chromium      

Is a cofactor of the hormone insulin, which controls blood sugar. Taking it may boost performance by aiding transport of branched-chain chained amino acids (BCAAs) into muscles. These are thought to help muscle repair and growth after workouts.

5.  L-carnitine     

Is an amino acid shown to support endurance athletes by increasing cellular energy production and improved heart function. The heart burns glucose and fat for energy and L-carnitine helps burn fat.

6.  CLA (conjugated linoleic acid) 

Has been shown to increase lean body mass when taken as a supplement. It may reduce inflammatory responses to exercise and lead to a higher metabolism.

7.  Electrolytes   

Potassium and sodium are implicated in muscle contraction, heart rhythm, immunity and bone health. Your electrolyte balance also helps with total body hydration. You lose electrolytes when you sweat, so sip an isotonic sports drink during or after exercise to prevent dehydration.

8.  Iron 

Critical in the body as this mineral is a component of haemoglobin (in blood cells), myoglobin (in muscle) and enzymes in muscle cells, all involved in aerobic energy production. Find it in leafy green vegetables, red meat and eggs or take a supplement.

9.  B-complex vitamins  

Are involved in processing carbohydrate and fats for energy production. They also help form haemoglobin in red blood cells, which help deliver oxygen to muscles.

10. Antioxidants   

   Help reduce exercise-induced oxidative stress, which can damage enzymes,  lipid membranes and DNA.

To your success in becoming healthier and fitter!
David

Motivational Monday - Success Belongs To You

Success does not belong to a select few; success belongs to “you,” if you’re willing to go after it.

Success is never handed out, you must take it, but you don’t take it by force.  

Before you become successful externally you must become a successful person internally.  

When you succeed on the inside, by taking on the thoughts of a successful person, the results will show on the outside.

What you create in your internal world you manifest in your external world.

Acres of Diamonds Under Your Feet

‘A pessimist sees the difficulty in every opportunity;

an optimist sees the opportunity in every difficulty.”

Winston Churchill

There was a farmer who lived in Africa. He was very glad and satisfied in his life. He was glad because he was satisfied with what he had. He was satisfied because he was glad. 

One day a wise man came to the farm and told about the magnificence of diamonds and the power that goes along with them. The wise man said, “If you had a diamond the size of your thumb, you could have your own city. If you had a diamond the size of your hand, you could own your own country.” And then he just left.

That day the farmer felt very restless. He felt doomed and he became dissatisfied in his life. The next day morning he came to a decision and made a plan to sell off his farm, he took care of his family and went off in search of diamonds.

He spent years searching all over Africa and couldn’t find any diamonds. He spent years searching all over Europe and couldn’t find any diamonds. After searching for the best part of a decade he got to Spain. He was physically, financially and emotionally broke. The feelings of disappointment overwhelmed him and he lost all hope. He flung himself into a river and committed suicide.

The person who bought the farm was standing at the stream that runs through the farm. He was busy watering the animals. Across the stream, the morning rays of the sun hit a stone. That stone sparkled like a rainbow. He thought it would look good on the mantle piece. He picked up the sparkling stone and placed it in the living room.

Shortly afterwards the same wise man returned and called on the new owner. He noticed the stone sparkling in the living room. He asked, “Did the previous owner find that sparkling rock?” The new owner replied, “No, why do you ask?” The wise man said, “Because I think it is a diamond. I tend to recognise one when I see one.” The new owner said, “No it is not a diamond it’s just a stone I picked up from the stream. Come, I’ll show you. There are lots of stones.”

They went and picked some samples and sent them for diamond examination. It was confirmed that the stones were diamonds. They found that the farm was indeed acres and acres of diamonds.

What is the moral of this story?

1. If our attitude is right, we can realise that we are walking on acres and acres of diamonds wherever we walk. Opportunity is always under our feet. We don’t have to go anywhere. All we need to do is recognise it.

2. The grass on the other side always looks greener. But remember, while we are dying for the grass on the other side, there are others who are dyeing for the grass on our side. They would be happy to trade places with us.

3. When people don’t know how to recognise opportunity, they complain of the noise when it comes knocking.

4. The same opportunity never knocks twice. The next one may be better or worse, but it is never the same.

Start Doing The RIGHT Things

Last Wednesday I asked if life had to be so complex (http://buff.ly/X4Epd4) and I promised some ideas on simplifying things. As promised her goes:

1.  You look to everyone else for the answers only you can give yourself. For much of our lives – especially at the beginning – we get told what do, how to think, what looks good, what “success” is, etc. You don’t have to buy into any of it anymore. Feel free to think for yourself. Listen to yourself. Break the mould. When you stop doing what everybody else wants you to do and start following your own intuition, you are more likely to find exactly what you are looking for.

2.  You let others make you feel guilty for living your life. As long as you’re not hurting anyone else, keep living your life YOUR way. Sometimes we get lost in trying to live for someone else, trying to meet their expectations, and doing things just to impress them. Take a moment and think about it. Are you doing things because you truly believe in them? Remember your own goals. Live, do and love so that you are happy, because when it comes down to it, relationships can end in an instant, but you will live with yourself for the rest of your life.

3.  You allow toxic people to affect you. You don’t ever have to feel guilty about removing toxic people from your life. It doesn’t matter whether someone is a relative, romantic interest, colleague, childhood friend or a new acquaintance. You don’t have to make room for people who cause you pain or make you feel small. It’s one thing if a person owns up to their behaviour and makes an effort to change. But if a person disregards your feelings, ignores your boundaries and continues to treat you in a harmful way, they need to go.

4.  You are part of the drama circle. How would your life be different if you walked away from drama, gossip and verbal defamation? Let today be the day you speak only about the good you know of other people and encourage others to do the same. Those that refuse to support you CAN be ignored by you. It’s as simple as that.  Incredible things happen when you distance yourself from negativity and those who create it. Don’t get caught up in drama. Just walk on by.

5.  You assign negative intent to other people’s actions. Another driver cut you off in traffic. Your friend never texted you back. Your colleague went to lunch without you. Everyone can find a reason to be offended on a daily basis. So what caused you to be offended?  You assigned negative intent to these otherwise innocent actions. You took it as a personal insult – a slap in the face. Don’t do this to yourself. Don’t take things personally. Don’t assign negative intent to the unintentional actions of others. Let today be the day you look for the good in everyone you meet.

6.  You are too worried that people will steal what you have. Let this be your wake-up call, especially if you’re an artist, writer, entrepreneur or creative type: There is always more to be gained from sharing knowledge than from hoarding it. Don’t worry about people stealing your work; worry about the moment they stop. Be honest, helpful and undeniably good at what you do. No clever marketing scheme, social media buzzword, or competitor can be a substitute for that, ever. Whenever people want what you have, regardless of the circumstances, you’re doing it right.

7.  You’re trying to compete with everyone else. If you compete with everyone else, you will become bitter.  If you compete with a previous version of yourself, you will become better. It’s as simple as that.

8.  You have been too much of a taker. One way to deal with stress and loss is to immerse yourself in doing good for others. Volunteer. Get involved in life. It doesn’t even have to be a big, structured event. Say a kind word. Encourage someone nearby. Get away from your self-preoccupation for a while. When it comes down to it, there are two types of people in this world. There are givers and there are takers. Givers are happy. Takers are still unhappily wondering what’s in it for them.

9.  You choose popularity over effectiveness. Seek respect, not attention. It lasts longer and it’s far more useful in the end. Above all, never confuse popularity with effectiveness. Being popular means you’re liked for a while. Being effective means you’ve made a difference.

10.  You keep cutting corners and taking the easy way out. Do what is right, not what is easy. And do the right thing even if no one else will ever know. Why? Because YOU will know.

Your turn…...... 

As you know, when we stop doing the wrong things and start doing the right things, life gets easier. It just makes sense. So how have you been making your life harder than it has to be? What can you do today to simplify things?  Leave a comment below and let us know.

Motivational Monday - Self Confidence is the Key to Success

Blaming others for anything and everything has become a chronic disease in society. Why should we expect someone to come and help us? To depend on others is a form of slavery. No good comes of blaming fate, karma or circumstances. Only a person of confidence can convert challenge in to an opportunity.

The stories of successful people reveal the truth that in spite of their tremendous confidence they were not always successful. But the difference between ordinary people and great ones is this:

Great people never consider defeats and failures as obstacles; on the contrary, they turn them into steeping stones to success, whereas ordinary people get discouraged and stop moving further.

Great people are fully aware of the power within themselves, capable of overcoming huge obstacles and continuing their march until they reach their desired goal.

“The fool never begins a work for fear of failure; the mediocre gives up in the middle, frustrated by obstruction; but the man of confidence never gives up, in spite of failures, till the goal is reached.”

Every success story is the story of great failures. The only variation is that every time they screwed up, they sprung back. This is called failing frontward, rather than backward. You learn and move forward. Learn from your failure and keep moving.

Whenever you get knocked down can you continue to get up and take a step forward?

Please Don't Make Me Endure Change

I turn on the radio and everyone is talking about how they want change. People want a better economy, but nobody’s willing to share in the financial hit it will take to get back on track.

People want better schools, but nobody wants to rock the system, the unions, the teachers, and the role of parents.

People want lower insurance, but nobody wants to adopt the changes in lifestyle and behaviour that will drive it.

People want to be thinner, healthier and happier, but nobody wants to own the actions it takes to get there.

People want homeless brothers and sisters off the street, as long as it is N.I.M.B.Y. (not in my back yard).

Everyone wants to own the result; nobody wants to own the process.

Especially when it involves change or disruption to the patterns around which they have grown accustomed.

A smart person once told me Maslow got it wrong. The fundamental need is not survival, but rather the need to not have to endure change. I laughed, however increasingly, I am finding truth in those words.

What do you think?