How To Cheat Death! Well, Almost…

We all want the miracle cure. The pill, the potions, the surgery – anything that might make us look and feel younger.

Well – we thought we’d let you into a science backed secret that’s pretty important you know about. We’re nice like that 🙂

If you remember, last week I wrote about science based ways to train that improve short term Human Growth Hormone production. It’s an incredibly important hormone for longevity of life.

Why? Because HGH leads to increased strength, lean muscle mass, decreased body fat, improved bone density and a faster, more efficient metabolism, as well as having other regenerative benefits. Oh and it also improves mood, energy, sleep and skin tone.

As we age however, it reduces dramatically. Meaning the benefits we get from it begin to diminish.

But we can cheat it.

So how…?

Well, exercise in general will give a short term boost in HGH and the great news is – specific ways of training can amplify the effect for best results.

To recap that is short bursts of HIIT (High Intensity Interval Training) of no longer than 20 minutes. Followed by resistance training (weight bearing exercise) straight after if possible.

What’s exciting is two more studies not only reinforce the health benefits of varied training that we’ve mentioned above, but actually link exercise to life longevity in a HUGE study.

The first study looked at 4400 adults aged 50 or older who had their strength and muscle mass assessed between 1999 and 2002. The study checked in 2011 who was still living (I know a bit grim sorry!)

Incredibly those assessed with low muscle strength were over twice as likely to have died…

Interestingly muscle mass didn’t have an effect, it was purely the strength result. So functional strength decreases your mortality risk, as well as having plenty of other all around health benefits.

The second study looked at data from 80,000 adults in England and Scotland who’d completed surveys about physical activity during the 1990s.

The headline from this study is that those who’d done any kind of strength training were 23 percent less likely to have died during the study period, and 31% less likely to have died of cancer.

However, before you ditch your cardio and start lifting the weights, you might want to know this fact: those who did strength training and aerobic exercise had a 29% reduction in mortality. That’s almost a third…

In summary, mixing up strength training with aerobic activity not only gives you all kind of hormonal and health benefits, but can significantly reduce your mortality risk.

You’ll live longer, and because you’re training this way, you’ll have a better quality of life too.

This is exactly how we train, how we set up our programmes, how we train our clients. We’re looking for varied, challenging training that’s fun, and not only meets aesthetic goals, but delivers health goals over the long term. Now the data suggests it can also prolong your life.

Love to hear your thoughts and questions, so feel free to give us a shout.

38nacademy.com

References
Med Sci Sports Exerc. 2018 Mar;50(3):458-467

American Journal of Epidemiology. Volume 187, Issue 5, May 2018, Pages 1102–1112

Are You Investing In You?

I’ve just completed our Q1 accounts and what leapt out at me was the amount (relatively) that Claire and I have spent on coaches, courses and learning.

We have a stable business, a strong sales pipeline for our retreats, corporate clients and consulting clients. We know what we’re doing. So why are we spending on coaches and learning?

The answer is, because we have a growth mindset. It would be easy to sit back and stay where we are, and have an easy, uncluttered life, but that’s not what we want or believe in. Don’t get me wrong, it’s good to rest every now and again, but when you stop learning, stop growing, you don’t stay still, you actually go backwards.

This year we’ve worked with business coaches, money coaches, sales coaches, NLP coaches and more. Why? We know this stuff…

Well, we do, but other people can often articulate it better (with a fresh perspective) and we want to be the best versions of ourselves we can be. When we see an area we can improve on we jump at the chance to work on it.

That way we can be the best we can be, and we can be even better at helping others. Our lives are a journey, and your learning doesn’t stop when you leave school or university, it carries on throughout your life.

Now, you might passively sit by and let life teach you lessons (and it will!) but why not take control and learn what’s going to benefit you, and the people around you, the most?

Could we have coasted on without these coaches? Yes, for sure. But they all added value to our lives and what we can offer others.

So this short blog is not meant to tell you how great we think we are, but rather how we acknowledge that we need support and learning to grow and become greater, to reach higher, to serve better.

The purpose of this piece is to ask you, where can you level up? What part of your life would you like to steer in a more positive direction?

It’s never too late. In the words of Ghandi, “Live as if you were to die tomorrow. Learn as if you were to live forever.”

if you’d like to talk to us about how we could help you move forward, then drop us a line.

We’d love to speak to you 🙂

Much love

James

Is It Time You Non-Conformed?

Engaging With Non-Conformity

When we work with clients one of the things we do is explore existing beliefs and values – so that we have a good idea of the mental filters that client has in place.

Why? Because our pre-conceptions and filters play a role in our own perception of our reality. My reality is different to your reality, and both are different from the actual truth. If we can look at our own reality dispassionately, then we have the power to change it.

Our amazing minds, in an effort to help us process the myriad of information flying at us, carry out a process of filtering renowned psychologist Chomsky broke down into: generalisations, deletions, distortions and personalisations.

For example, if my experience of going to a gym was that it was smelly, I didn’t like the machines, the PT I had was mean and nasty, and that after 2 weeks I got no results – then my filters are likely to round this up into “the gym doesn’t work for me”, or something similar.

This is a perception and clearly not a truth, but that perception is my truth. For now. This is where engaging with non-conformity comes in.

Now, by non-conformity I don’t mean slinging on tie-die clothes and heading off to live in a commune. In fact, I live in Ibiza where many of the ‘non-conformists’ actually all dress and act the same – they confirm to their own social norms. Their non-conformism has paradoxically become their own conformism.

What we are talking about is being prepared to challenge your own filters and beliefs. To “non-conform” with your own set of rules for the world. Why?

Because doing what you have always done is only ever going to get you what you’ve always got.

Fine if what you’ve got is working for you. If it’s not, you’re stuck.

So you need to be prepared to engage with your non-conformity, challenge your rules and beliefs and be prepared to change and grow.

Let’s look at the original example of the bad gym experience. If I’m prepared to challenge that I can reset my filters: “other people get results from going to the gym”, “I just didn’t know what I was doing last time, now I have an expert coach”, and so on.

Be prepared to look at your filters, really look, accept them without judgement and see your own reality as it is with the rules you have put in place.

Take a look at your life and see what filters might be holding you back, and where engaging with non-conformity might give you the opportunity to learn and grow.

With love

James

If I train more, will I get better results?

“If I train more, will I get better results?”

We get asked this all the time. How much should I train. Should I train more to get better results?

The very simple answer is that you should try to move your body every day.

However, the in-depth answer is a more complex. For best results you really should structure your week based on goals and lifestyle.

So what’s your goal?

Are you looking to lower body fat, add muscle, get fitter or a combination?

Next be realistic. How many times a week would you like to train, and for how long. There’s no point committing to a 2 hour training session 6 days a week if you’ve only got 20 minutes twice a week.

FYI….as a minimum you want to be training for 20 minutes, three times a week. Ideally with a day of rest in between each session.

Now onto how you might structure a week…

If your goal is to get fitter and or strip body fat, you might want to focus on a HIIT workout twice a week with one resistance circuit. Or just straight out HIIT three times a week, say on a Monday, Wednesday, Friday.

If you’d like to condition the muscles for a lean strong look and blast body fat, then an option could be to go for 2 resistance sessions a week, say Tuesday and Thursday, with HIIT 3 times a week on Monday, Wednesday and Friday.

If adding mass is your goal, then focus on more resistance training and less HIIT and cardio. If you’re going to do full body workouts then 2 to 3 times a week with a day of rest between. Or you can split into push and pull movements and do 4 sessions a week. Or break it down into body parts and do a part a day (yes the options might seem endless!)

FOR MOST PEOPLE…
Mixing up 2 to 3 HIIT sessions with 2 to 3 resistance training sessions three times a week is going to get you awesome results.

But, remember everyone is different. Listen to your body and track your results over a decent amount of time so you can see what works for you.

People tend to give up on a workout programme too early. Always give it at least 2 weeks before you decide to change it. But do change your programme completely every 6 to 8 weeks as your body will adapt and your progress will plateau.

A final word…
Don’t forget to add in some of what you love – a run at the weekend, a long walk, a bike ride and do try to get outdoors at least once a week.

OK, a final, final word!
Remember, if you’re easing back into training after time off, or you’re new to it, take it steady. At the other end of the spectrum, more can be less. Overtraining will see you going backwards and becoming ill. Recovery is as important as the exercise.

How can we support you?
In our Academy, we have a bunch of 4 week training programmes which our members follow. They’re also great for learning how to put together, and formulate your own plan.

On our retreats we’ll aim to get you through as many different types of workouts and methodologies as we can (with recovery time!) so that you have the knowledge and tools to go home with. We also give you a follow up training plan.

And if you do want some more personalised help and support, please get in touch as we take on a handful of clients each month to work with on a one to one basis.

38nacademy.com

Time To Stretch? Anti-Aging Benefits Of Stretching

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. We always perform dynamic stretching as part of our warm up (when the muscles, tendons and ligaments are still cold and stiff) and static stretching as part of our cool down. There are many benefits to stretching regularly:

Stretching exercises help with strength because stretching lengthens your muscles and thus gives your muscle fibres a greater range of motion. So in effect, it recruits more muscle fibres and thus can give you more power output.

Stretching your muscles after an intensive workout you can reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing dynamic stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps as well as improving performance.

Another benefit when you stretch regularly, is gain agility and flexibility, which naturally declines in our old age as our collagen production lowers.

If you’re a Baby Boomer or Gen Xer (like many of our clients) and age is catching up, the flexibility and agility bonus from stretching will make your life more pleasurable because you will be able to avoid stiff muscles and stiff joints, unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with ageing and stiff body parts.

You can stretch anytime any where as and when you like and even a few minutes a day helps. Stretching exercises need not be limited as a pre and post workout activity. So start a stretching exercise routine and make it part of your everyday lifestyle.

If you’d like to know more – join one of our retreats, or join our online Academy, where we have stretching videos alongside workouts, recipes, nutrition, mindset and everything you need for a happy and healthy life.

 

10 Top Healthy Christmas Gifts For Physical & Mental Wellbeing

Tis the season to be jolly, overindulge and enjoy yourself. But how about giving the gift of wellbeing this Christmas? Or adding one of these to your own letter to Santa?

New workout gear: putting on workouts clothes you feel good in is proven to boost your motivation, so rather than that old pair of leggings again, how about some new gear that you feel great in? High street chains offer great ranges as well as your usually sporting suspects like Nike, Reebok, Adidas etc.

DNA testing: this might sound scary but training in line with your genetic potential (your inherited traits) gives you a 30 % boost in performance. Add in stats about what’s currently going on in your body and get the full picture. Vitagen-X offer a comprehensive range of DNA, blood and hormonal test. Get £50 off with the code XMAS38N

Online training & nutrition: fancy training at home, as you travel, in fact, anytime, anywhere? The 38N Academy offers a range of real time workout videos, nutritional advice, recipes, mindset workshops and even live weekly workouts, all for under £30 a month. Grab 3 months membership for £69 here or email us to gift 3 months to a loved one.

Hypnotherapy: hypnotherapy doesn’t have to be about overcoming a phobia or giving up smoking (though it’s great for both), it can be about healing past trauma, overcoming blocks, lowering stress, increasing confidence and a whole lot more. We’re big fans of the direct to the root of the problem approach hypnosis offers, and the effective results. We’re also big fans of Zoe Clews Associates on Harley Street as our go to.

Body composition monitors: ditch the scales! Yes controversial advice, but we coach our clients to focus on the fit of their clothes, how they feel, and their body composition. Why? muscle is denser than fat, as we get fitter we add muscle and drop fat, so we can often become heavier while looking and feeling better as we “lean down”. Bonus result, your metabolic rate increases. A decent set of Tanita body composition monitors for you to track body fat as opposed to body weight is where it’s at.

One-to-one coaching: sometimes we all need that little bit of extra help. Wherever you feel you need help in your life, why not reach out to a coach. We offer 6 week packages that not only address training and nutrition with bespoke solutions for both, but will help you set and work towards life goals as well as body goals.

A fitness kickstart holiday: having a holiday to look forward to will boost your mood, it will help you focus on your body goals, why not get an even bigger boost with a fitness holiday? We specialise in empowering our clients for sustainable change for life – which is why we’ve won awards and rave reviews. We’ve got options from 3 nights up to 6 nights in Marbella and Ibiza for 2019. Go on treat yourself.

Some quality supplements: there are loads of supplements out there. If you’re training then we’d always recommend topping up your protein with a good quality protein blend. There are lots of good ones out there (also lots of really bad ones – be careful). One of the best we’ve tried is Pure Blend Co – all natural ingredients, low sugar, no nasties. Bulkpowders also do a great range of products at great prices.

A kettlebell: weird choice? Not at all – a kettlebell (or better still 2 or 3) will open up a whole new world of resistance exercises you can do at home. Cheap, will last for years and will get you results when used as part of a programme. The only bit of kit we recommend for our at home transformational programmes like Ibiza Beach Body, as it’s so versatile. You can pick them up at pretty much all sports stores these days.

A hand blender: we start our day with a power smoothie (our clients get to learn our secret recipe and they love it) – protein, low GI carbs, anti-oxidants – it keeps you full to lunch time, doesn’t spike your blood sugar levels and is a great way to start the day. Nutribullet, or similar is perfect.

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