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

Middle Age & Weight Gain: How To Handle It

What makes loosing weight hard as we get older and how can we get a handle on it?

We had this question recently from one of our clients, but it’s not the first time we’ve been asked it. We’re middle aged ourselves so this is something we’ve looked into, for our own goals and to successfully help our clients.

First up, why does it get harder to lose weight as we age? Well, there are a few reasons – mostly to do with the natural ageing process of our bodies. After about the age of 35 (we’re all different though – that’s why we work with blood tests and genetic samples with our consulting clients), there are a number of hormonal changes going on in the body which can contribute to weight gain.

For both men and women sex hormone levels drop, with less testosterone in the body, we have a lowered ability to synthesis new muscle tissue. This is an issue as from this age we’re losing roughly 3 to 5% of our muscle mass per decade with a resulting progressive drop strength. It’s a double whammy, our muscle tissue is degenerating and our hormonal balance is no longer primed for regeneration.

Our bone density also lowers (partly in thanks to lower oestrogen levels), while this won’t affect our weight per se, it’s important to note this for the fixes we’re going to recommend.

Likewise our collagen production lowers as our age increases (yes wrinkles!) but also less elastic tendons and ligaments.

On top of this our metabolisms also slow as we age, meaning we burn less energy than we used to. Now factor in that muscle is highly metabolically active, and that we’re losing that too and you can see that we’ve got double whammy of metabolic sluggishness.

Throw increased stress into the mix (midlifers are known as Generation Squeeze – careers, kids, parents etc) and you can be looking at raised cortisol levels too. This is linked with increased body fat (particularly abdominal fat) not to mention a host of other negative health indicators – both physical and mental.

So, let’s recap: our metabolisms are slowing, we’re losing muscle mass (slowing metabolism further), strength, flexibility and bone density. We’re probably stressed too, leading to more fat gain and our lifestyles probably mean we’re not moving as much as we should and we’re probably eating too many of the wrong things at the wrong times. That’s why losing weight is harder as we get older.

All is not lost – far from it! And it doesn’t take a massive lifestyle overhaul. We need to address two factors – movement, and nutrition.

As we age, it’s great to keep moving for all kinds of health reasons, and if you can, a couple of HIIT sessions a week are going to be great to boost your cardiovascular fitness, burn body fat and raise your metabolic rate. If you need to ease into HIIT then standard cardio is fine, it’s about getting moving regularly.

If you can go the HIIT route then you need to train for 15 – 20 mins twice a week – do-able!

We also want to not only preserve, but increase that muscle mass, so a minimum of two sessions of resistance training a week are your prescription for: increased muscle, increased strength, better bone density, higher metabolic rate.

These sessions don’t have to be in a gym, or even using weights at all. Again, a 20 to 30 minute bodyweight workout can work wonders.

Moving more burns more calories too, which is going to help with your fat loss. The other thing that’s going to help is addressing your nutrition. Knowing what to eat, when makes a huge difference and it’s not about restriction or foregoing your pleasures – we love a drink. This is something we spend time coaching our clients on and helping them with their nutrition, making sure they’ve got a firm grasp of the essentials for sustainable, long term healthy living.

Add some stretching post workout for those tendons and ligaments, or a regular yoga class, and when you put it all together you’re helping future proof your body for old age.

Finally, address the stress. Start habits and rituals that help move you to a more positive space. Practice meditation and mindfulness. There’s a lot you can do for yourself, but working on your mind is definitely an area that getting help can make a big difference with. We’ll use NLP techniques or patterning based on hypnotic symbolism to help clients reduce stress and shift towards positive habits and thoughts.

There we have it, some of the things that are happening to us as we get older, and solutions for dealing with them so that we can get to, then stay, in the mental and physical shape we want to be in.

With the right knowledge its not that hard, its not that time-consuming but the results can be life changing and prevention is better than cure. It’s not too late to start and imagine how good you could be feeling a month from now 🙂

If you’d like to learn more fill out this form ➡️https://bit.ly/2VFZfhe⬅️

or book a call ➡️https://bit.ly/2P35PvP⬅️

https://38nacademy.com/midlife-mentors/

Will A Blow Out Ruin My Progress?

This one is a really popular topic – especially over the summer in Ibiza! A little bit of sun, a dash of uplifting music, some drinks, and that one small beer turns into a mighty session… have you undone all your good work?

Although the next morning it will probably feel like it – not at all – and this is where people go wrong. A big day or night out is not going to help your health progress – no doubt on that (although if you have a good time and end up with a smile on your face – hey!) BUT falling off the wagon doesn’t mean you’ve lost the wagon train and you should lay down and wait for the vultures.

We see this all the time – people work hard for their body goals – watching their diet, moderating their drinking, training hard, then boom! That big blow out and they give up. Don’t!

First up, we’ve been prone to the odd big night out. BUT…what we learnt about ourselves early on is that the all or nothing approach does us no favours.

If you restrict yourself over too long a period of time – strict eating, early nights, herbal teas instead of Gs & Ts, sure, you start to feel physically great, BUT…

Emotionally you’re probably bored, overthinking and stressing about every little thing.

So…

Moderate.

We’ve learned having the odd drink when we want, going out when we feel like it – all helps with overall balance and our goals aren’t as impacted as when we’re trying to be at the extreme end of something. Think of it like an elastic band, we want to be flexible in the middle, not pulled tight at one end, or else, when the band pings…

So….live a balanced life, acknowledge your goals, stay on track, understand your need to have fun (within reason) and you’ll be far less inclined to “go hard or go home”.

But what if you did slip?

Here are some practical ways forward…..

You wake up feeling like death warmed up – all those negative voices in your head will start telling you “See, told you so…” Thank them, acknowledge them, and pick yourself up and move on.

If you’ve had the mother of all days/nights/48 hours, don’t try to do anything. Respect your body and your mind. Rehydrate with lots of water, eat nourishing food, rest.

If you’ve only gone moderately hard, and you feel you can, then moving can really help a) shake off a hangover b) help swing your mood back up as the endorphins from exercising kick in.

Only go at a pace and intensity that feels okay to you, and is safe for whatever you’ve done the night before. Aim for either a short burst of activity to get you sweating a little bit, or go for a long steady walk in the fresh air. Both work, sometimes short and sharp is better, like ripping a plaster off.

Remember that your insulin and blood sugars will be all over the shop from over-indulgence, but rather than going for the fatty, starchy food your hunger hormones will be screaming for, smash in lean protein like fish, chicken (easy to digest) and lots of veggies.

Be realistic, it’s not the end of the world. Rest, realign and once you’re recuperated, carry on as before and you’ll be back on track before you know it.

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

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

SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

⭐️ SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

🚫 The more I learn about myself, the more I realise that it’s not about getting rid of my flaws.

🤕 Neither is it about putting sticking plasters on them or pushing them away like they belong to someone else.

🧘🏻‍♀️Inner contentment comes from looking at those gnarly bits of yourself. Without frustration. Without self blame or pointing fingers.

👀 Yes seek to understand. But once you do, don’t carry on dissecting.

Just sit with them. Accept them as part of the glorious make up of you.

And know that every new day you get a chance to be the best version of you.

⚡️ Sometimes the old sh*t will fly up in your face. Sometimes your gnarly bits will nip at your heels.

Don’t dwell on them. It’ll bring you down.

And you have too much to give right here, right now to let that happen.

🙏🏻 You’re a gift. Hold yourself in high regard.

Much love xx

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