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Posts tagged ‘Workout’

Less wine, more gym…

News items telling the public that drinking alcohol has health benefits are a regular feature of the tabloid press, and once again the other week I spotted this news item making it’s way around on social media:
“Glass of Red Wine Equals 1 Hour at Gym, New Study Says”

My goal in this post is not to ‘bash alcohol consumption’ specifically, but just to highlight how scientific facts become distorted by the time they find their way into the mainstream press.

The news article linked above clearly attempts to inform the reader that drinking red wine is so good for your heart, that it’s as good as exercise. Of course, if we read down a little way, we find the message is slightly less clear…the research lead is noted as saying that a compound found in red wine, resveratrol, can have positive benefits on your heart and other muscles which may be beneficial for those who cannot exercise. He stresses that for those physically incapable of exercise, a glass of red wine may be beneficial alongside what little exercise they can manage.

So here we have a classic example of how a researcher has made a suggestion that “may offer some benefit” to a specific ‘special population’ but by the time it reaches the popular press, the headline is “Glass of Red Wine Equals 1 Hour at Gym, New Study Says” with no mention of “might” or “for those who are physically incapable of exercise” and the short article is accompanied by a picture of red wine being poured, captioned with the words “Glass of red wine equals 1 hour at gym.”

Clearly, this is somewhat stretching the truth – to suggest to the population at large that they will somehow derive the same benefits from sitting at home drinking wine, as they would from going to the gym and working out for an hour. How ridiculous! Read more

Time to get some outdoor exercise!

MND TV Episode 12 – Workout with MND!

It’s time to get physical! I like to workout outside, in all weathers, using mostly my own bodyweight plus anything I can find to pick up, throw around, push, pull, climb over, crawl under and jump on top of!

MND TV Episode 12 – outdoor workout time!

In this video you will see:  burpees 2

  • Croc-crawl push-ups
  • 1-arm tractor tyre flips
  • Lunge walk
  • Squat thrusts
  • Tyre flips
  • Corner dips
  • Bear walk
  • Typewriter push-ups
  • Diamond push-ups
  • Regular push-ups
  • Wide-grip push-ups
  • Mountain climbers
  • Burpees
  • Bunny hops
  • Crab crawl
  • Farmers walk
  • Shuttle runs
  • Chins
  • Decline push-upsExercise action image
  • Dips
  • Elbow commando crawl
  • Jumping burpees walk

It’s ALL so much FUN!!

 

Guest post “The day I lost to MLM”

I very VERY rarely post anything written by anyone else…but I like this, and I wanted to share it with you.

I know a super nice guy called Chris Burgess who runs a great business called “Lift the Bar” helping Personal Trainers improve their careers, maintain professional standards and further their education.

Chris blogged this and I wanted to share it with you, I think it is great.

LTB_email3

The day I lost to MLM

Was about 5 years ago, almost to the day

I remember a client telling me that they were cancelling their session with me because “It’s not working”

We’ve all been there, right? Read more

Fitness gadgets and gimmicks

I feel compelled to have a bit of a rant today…I’m sorry if I ‘knock’ something you like, don’t take it personally!!

Being a health and fitness freak and keen blogger, I am myself subscribed to many other blogs, newsletters and health or fitness related websites, so I receive LOTS of emails about health and fitness related topics. Some are great, and some are, well, crap. If you are a regular follower of my blog, you’ll know already that I try my best not to ‘name names’ as I don’t like to be negative or put anyone else down, I just don’t think there is any need. So I’m not going to name any person, company or product in this post if I can help it, I’ll be purposefully vague when it comes to names.

There’s an app for that

I read a lot, and for the last 17 years I have been professionally involved in the tech business, specifically in the mobile phone business. Over the last year or two, I have a growing nagging feeling that there are aspects of ‘the smartphone boom’ that are really starting to bother me. Increasingly, I worry that the devices in our pockets are doing so much for us, that our brains (especially the common sense part, and the ‘gumption’ part) are in danger of atrophying away to nothing. I am bothered by the ridiculous range of apps available, and the ridiculous ways they are encouraging people to become lazier, and the ridiculous ways they are filling all our time with nonsense activities. Image for infographic

In the last week, I have read of several truly ridiculous new apps. There is one that’s just been released which links a certain make of car (in the US) with a certain extremely popular make of phone. So you can buy the app, sync your phone with your car, and the app enables you to unlock the car and start the engine from a distance, as you walk towards the car and prepare to get in to it. I am forced to ask the question…WHY? Why the hell does anyone need such an app? Why would any developer/company bother to put up the development costs to make such an app? Are people really THAT lazy or in that much of a hurry?

Another new app helps people find their car, if they can’t remember where they parked it in a car park. This particular app specialises in doing this in places with no mobile signal, so it uses Bluetooth or satellite signals. Oh, however did we survive the last 50 years without such a thing? Read more

Taking a holistic approach to supreme good health

Today, I feel the need to have a little rant. Well, maybe not a rant, more of an impassioned plea, or a ‘call to sanity’ perhaps.

I have a line of thought that’s been rolling around my mind for a few days…not about any one person in particular, but sparked by several separate conversations with several people over the last 2 or 3 weeks, but this stuff applies to ALL of us.

This is so important, I hope I can put it into words intelligently, with care and respect.

Health : Balance : Being an all-rounder

MotherNaturesDiet is all about ‘supreme good health and abundant natural energy’.

  • It’s not a crash weight loss plan
  • It’s not a fad diet (I hate even using the word ‘diet’ because it’s so often wrongly used to mean ‘temporary weight loss plan’ and that is NOT what the word diet really means!)
  • It’s not a ‘6-pack abs’ plan
  • It’s not a ‘build bigger muscles’ or ‘get huge’ ‘get hench’ ‘get jacked and ripped’ plan
  • It’s not just for endurance athletes to help them run a faster marathon or complete their first Ironman
  • It’s not a cookery course
  • It’s not an exercise class
  • But it can HELP with all those things

 

MotherNaturesDiet is a LIFESTYLE to help you achieve supreme good health and have abundant natural energy. The goals of MND are to help you live longer, feel great, have more energy TO DO MORE with your life, to SHOW UP with more vibrancy and energy in your work, your relationships, your family, your chosen sport, your whole life!

Yes, MND will help you maintain a lean healthy body, you can use MND to lose weight, to get ripped, to build muscle, to run faster or further and much more, but only because MND is all about being HEALTHY on the inside, it’s about getting your body working optimally, removing the blocks that are stopping you from making forward progress in any area of your life, so you can do more, be more and have more of whatever you want. So if you WANT to build big muscles, get a 6-pack, run a faster marathon, complete an Ironman, put more drive and energy into your career, put more passion and energy into your intimate relationship, have more energy for parenting, for your chosen sport or whatever else YOU want, then MND will help you to be healthy inside and out, to act as the BASE platform for you to build, be or do whatever it is you want. MND can’t do it all for you, but it will help you to have loads of energy, feel great, not get sick and perform at YOUR best to do whatever you want to do.

This is what ‘supreme good health and abundant natural energy’ is all about. Read more

MND is 3 years old – the story so far.

Today is my birthday!

I am 44 years young today, and inside I am literally bursting and screaming with stuff I want to say and do and share with you.

Apologies if the below is all over the place, I just have a lot to say today and I’m kinda ‘blurting this out’ in a big mess of words and pictures, so it might not be terribly coherent, but who gives a damn, it doesn’t have to be coherent, it has to mean something, and it has to help you to be the best you that you can be, and nothing else really matters.

Summary of this post:

  • Elsewhere on this site, is ‘My Story’ in words. Below is a shorter version of ‘My Story’ but more in pictures
  • Changing your life and your body is a journey – it takes time, but it’s worth working for
  • What is MND and what’s it really all about?

I started MND 3 years ago, the first year was “formulating the 12 Core Principles” while I was living about 95% as per MND, it was still in the refining stage, and then I set the 12 CP in stone and have been blogging about it since this day 2 years ago, my 42nd Birthday in July 2012.

3 years of living the MND way – then and now

I’ve been living the MND way for 3 years now…the first year it was all still evolving, the last 2 years I have been living completely by the 12 Core Principles.

If you haven’t yet read My Story, and if you have half an hour spare and want to read about my long journey ‘from fat to fit’ then please follow this link and check it out.

During my decades as a fat guy, I was pretty camera-shy, and I spent years hunting down and destroying pictures of fat old me, so I don’t have many. If I had ever known there would come a day that I was no longer ashamed of how I looked, I might have gone to some effort to keep more of them! Read more

Why do so many people pay for “6-pack abs secrets”?

The other night, I sat up for hours researching a number of topics, as I often do in the evenings.

I found myself side tracked into reading a ‘marketing case study’ about a guy who sells a series of products online (eBooks, home study courses, CDs, etc.) aimed at “Revealing the true secrets to 6-pack abs” – not the real title, I’m hiding the true identity here to keep my opinion ‘not personal’ – as what I have to say could apply to a number of these online schemes and product offerings.

Anyway, so it all starts with eBooks that promise to reveal the truth about 6-pack abs, and they lead people to buy other products, and so on. But the reason this guy and his products were being written up as a ‘marketing case study’ is because this 1 man and his small team of staff, is making over $1 million USD per month in sales of these products!!! Wow! I’ve sold some online product myself over the years, but nothing close to a million Dollars a month, that is AMAZING!

So I read more, genuinely interested in learning about this case study, and the author of the case study was saying “Abs products really sell, people buy this stuff like crazy”, especially in the US market where this man and his team are based. And I got to thinking, there is a real twisted irony there – the nation that is regarded “the fattest nation on Earth” where now fully two thirds of the population are either overweight or obese, and they are buying up home study books and CDs promising 6-pack abs at an incredible rate! It seems the mathematician in me wants to plot a graph to show “the inverse relationship between buying 6-pack abs products and actually achieving 6-pack abs!”

Read more

Hard training session in the sunshine

I enjoyed an awesome good hard training session today. I woke up this morning planning a run, but when the time came, I felt like I wanted to use my muscles, so I went circuit training at the local rugby club instead – just on my own.

My circuits included:

  • 3 miles of running
  • 1 mile of walking
  • 150 squat thrusts
  • 151 burpees (groan!)
  • 210 push-ups
  • 46 tractor tyre flips
  • 2 * 100 yard farmers walk carrying 254 lb tractor tyre
  • 2 * 200 m flat sprint

This lot took 80 minutes, all with my shirt off in the sun, catching the sun and loving the fresh air and movement.

My legs felt wasted by the end!!

As much as I do enjoy running, and training for big events – races like the London Marathon are fun – I sometimes find the commitment of training for a set event takes the joy out of training. Some days, it’s nice to have that out of the way, so I can get back to more instinctive training. I mean, now I don’t HAVE to follow a set plan, so if I wake up one day and it’s sunny and I fancy a bike ride, or circuits in the fields, or a run, or sprints, then I can do that. Or if one day it’s miserable weather and I want to lift weights at home, or do body weight training in my garage, then I can do that. Training for events limits spontaneity, that’s all I’m saying. On the flip side, training for a set target is excellent for motivation.

Today, sunny circuits were perfect!

 

I’m not fat, so I can eat what I like! My food choices don’t affect my health!! (And other bullsh*t beliefs!)

Forgive me going off on a bit of a rant today, but I was just having this conversation with a friend and I thought I would share this with you, as it’s a relevant ‘case study’ and applies to loads of people.

What is this post about?

  • There are a LOT of people around who are not over weight, so they take an ‘I can eat whatever rubbish I like’ attitude to their diet
  • This is deep-held belief that people have, that if they are not grossly over weight, then there is no further connection between diet and health
  • Last time I checked the scientific literature, slim people still get sick. Slim people still suffer coughs, colds, flu. Slim people still suffer chronic fatigue, tiredness, skin conditions and bowel conditions. Slim people still get heart disease. Slim people still get cancer. Slim people still die! Last time I spoke to one of my Doctor friends, I don’t recall “Not being over weight” as a cure-all solution to living forever and never getting ill.

Conclusions in this post:

  • There are many factors involved in whether or not you are over weight
  • Body fat serves numerous function in your body, some of them are involved in keeping you healthy
  • Eating a diet high in junk food affects your health in many ways above and beyond whether or not you carry excess body fat

Read on to learn more.

I’m not fat, so I can eat what I like! My food choices don’t affect my health!!

I hear this one a LOT. I could write an entire book (seriously, 100,000 words, 200 pages, no problem!) just tackling this myth and all the threads and sub-topics that come off this. In the interests of time and sanity, I will try to keep this post brief, as you and I don’t have time for a whole book today! Read more

Real world, real workouts, real nutrition – keeping it simple and REAL with MND

As I wrote earlier this week, to help you get through my long posts, from now on I will put bullet points at the start, telling you in brief what the post is about, and in brief, the main conclusions or points that I come to.

This way, if you are short of time, you can read the bullet points, which only takes 30 seconds, and it should tell you the essence of the post – if it sounds interesting, you will find the 5 minutes you need to read the whole thing, but otherwise, the bullet points tell you enough to get the main idea.

I will try to remember to summarize all future posts this way. I hope this is helpful!

What is this post about?

  • We live in a time when we are drowning in information, the Internet offers more health, diet and fitness advice than you could ever read
  • The trouble is, most of it is rubbish!
  • The vast majority of diet and fitness information online, is unnecessarily complicated, usually because someone is trying to sell you something
  • I see far too many people wrapped up in all this time-wasting, complex detail, and yet they don’t have ‘the basics’ covered

Main conclusions:

  • In my opinion, the basics are simple things we can all do – eat real food, stay well hydrated, and demonstrate a solid. basic level of strength and fitness that can be adapted to all sports and fitness programs
  • Be able to run a few miles, do a few push-ups, lift your own bodyweight on a chinning bar – this is simple, basic stuff

Read on to learn more.

The diet and fitness industry online

In recent days, I’ve spent a few hours reading a variety of ‘health and nutrition’ pages on Facebook. I don’t want to put anyone else down, and I’m not trying to blow my own trumpet (well, maybe a bit, MND is the best page on Facebook!!)…but I have to say, there really is a total load of rubbish out there. There are loads of sites promoting supplements, loads focussed on weight loss, loads for body building, there are ‘disease-specific’ support groups, there are ‘tone up your tummy’ type diet pages, but there is an overwhelming amount of noise, with very little practical advice and sales-pitch-free useful information lost in the general hubbub of attention seeking marketing.

I’m not saying MotherNaturesDiet is all things to everyone, but this page is about REAL world stuff. I’m not a personal trainer, fitness model, yoga goddess, body builder or some other health and fitness professional. I’m a ‘normal’ guy, I have young kids, a day job and a busy life. I was fat and unhealthy for 20 years and I smoked and drank and made poor choices. But after 2 decades of making those poor choices, I figured out how to be healthy, and now I am sharing what I know with YOU. Read more

Why it’s important to be a balanced, big picture thinker

I know I often write long posts, and you might not have time to read them. So I will put bullet points at the start, telling you in brief what the post is about, and in brief, the main conclusions or points that I come to.

This way, if you are short of time, you can read the bullet points, which only takes 30 seconds, and it should tell you the essence of the post – if it sounds interesting, you will find the 5 minutes you need to read the whole thing, but otherwise, the bullet points tell you enough to get the main idea.

I will try to remember to summarize all future posts this way. I hope this is helpful!

What is this post about?

  • Some people are obsessed with clean eating, while the rest of their life is in a mess!
  • Some people are obsessed with weight training or a certain sport, but pay little attention to good diet
  • Some people eat well and exercise, but the allow other areas of life to stress them out, having a negative impact on their lives
  • Some people do so much endurance sport they never allow time for recovery – and an excess of almost anything can become unhealthy eventually
  • I meet a lot of folks who put in killer workouts and intense training sessions, but then they are ill with colds and flu every few weeks

Main conclusions:

  • You have to be a big picture thinker
  • Take a holistic approach to optimal good health
  • Balance is essential – train with weights, train aerobically, have heavy days, and easy days, eat well, de-stress and look to ensure there is happiness in your life…all these areas are equally important

Read on to learn more.

You have to look at the bigger picture

I see lots of people fixated on just food or just exercise, but I fear they are failing to look at the bigger picture. Supreme good health and abundant energy does not come from putting ALL your attention on just one thing, you have to think holistically.

I often meet people who obsess over ‘pure clean eating’, they are fanatical about eating raw, organic, vegan, local, seasonal and only grown in countries that ban GMO crops. They know a million reasons why you mustn’t cook with a certain oil, because heating it produces some ghastly carcinogenic chemicals, they will tell you that it’s like cooking your dinner in toxic waste! They will tell you everything there is to know about sprouting beans, fermenting vegetables, home made sour dough bread and the nutrient profile of certain seeds. Read more

London Marathon 2014 – post-race report

Yesterday, I ran the London Marathon 2014.

If you have been following this blog and following my training, you will know that this was a test for me, using a low-volume training program.

This was my 14th marathon [or longer] and it was my first competitive marathon for 2.5 years, as I took a year off running and had knee surgery back in 2012.

Firstly, a very quick ‘race report’

I was awake at 4:30 in the morning, excited, and I couldn’t get back to sleep! A couple more hours sleep would have been nice, but it was OK on the day! We had glorious sunshine in London, wonderful blue skies, which really makes a difference. I know a lot of runners prefer it cool, but personally, I love being out running in the warm sunshine. I ran the marathon for an official time of 3:51:47, which was just 6 or 7 minutes off my target time, as I had hoped for circa 3:45, but that’s not much, so I’m pretty happy with that! And I got a nice medal too! Read more

Has anyone got a copy of this month’s ‘How to Breathe’ magazine…?

I stopped in at Sainsbury’s the other day to buy a bunch of flowers, and I spotted this magazine on the shelf – ‘Womens Walking’

What? Does someone think women need a bi-monthly magazine to tell them how to walk now? Is this a joke? Is it April 1st?

Look, I don’t want to put down anyone who engages in physical exercise – walking is the #1 best exercise going and we should all walk every day and I regularly encourage you to get up, get out and go walk. So I am not down on walking, and not criticising anyone who pro-actively makes an effort to get out and walk more often. BUT, I think this is a classic example of the complete rip-off of the ‘diet and health industry’ that they try to cash-in on healthier lifestyles, by trying to convince people there is some kind of science around going for a walk. There isn’t, don’t fall for it. I did NOT look in the magazine, it would have likely wound me up too much…but what comes next, I can imagine, you probably need special shoes that cost £130 quid, and you need nutrition tips, a hydration pack, blister-resistant socks, a training plan?

IMG_1912The articles  – kit guide, events, routes, weight loss. Folks, please don’t be fooled by the over-complication and over-scientific-complexity of going out for a walk…just walk! Any time, any place, any weather, just go for a walk. Do you think you need a ‘kit guide’ for that? Let me help:

Hydration – take a bottle of water.

Really long walk – take 3 bottles of water.

Fuel on long walks – take some food, carrots, apples, hard boiled eggs.

Lots of water and food to carry – get a rucksack – tends to have an opening at the top, you put stuff in then close it up and carry it.

Looks like it might rain – take a jacket.

Routes – find a hill, woods, a forest, a coastal path, looks for signs that say ‘Footpath’ – and go explore. Buy a local map.

Really, I just don’t think it needs to get any more complicated than that. You don’t need to spend a load of money. Read more

The 12 Core Principles of MotherNaturesDiet are very carefully balanced to help you focus on the MOST important issues in improving overall health.

The 12 Core Principles of MotherNaturesDiet are clustered in 3 groups:

Group 1: Things to quit 12 Core Principles - 3

Group 2: Things to consume

Group 3: Exercise and lifestyle factors

Each group contains 4 Rules. All these rules are brief and purposefully simplified – MND is all about keeping it simple, to help ordinary busy people cut through the ‘diet industry’ and ‘health industry’ marketing bullshit and get to what really works.

You’ll see that there are TWICE AS MANY Rules about ‘what not to eat’ as there are about ‘what TO eat’. This is structured this way on purpose, because I believe it is TWICE as important to get all the crap OUT of your life than to spend all your time worrying about the nuances and minutiae of what you should be eating. Diet perfectionism be damned, just eat real whole foods, eliminate chemicals from your body and avoid ALL processed foods, and you’ll have ‘the diet thing’ 90% licked. Read more

You think my food is boring? Try taking a look at your LIFE!

Someone recently said to me “Oh man I know it’s healthy and all that, but a lot of your food looks really boring, you eat the same thing all the time, eggs and greens, nuts and fruit, meat and veggies, it’s so boring. Don’t you want Chinese take away and pizza and chips and curry and loads of different things every week? Come on mate, you only live once, have some fun! Don’t you get bored?”

Erm, no, I don’t, thanks. Fortunately, I actually have enough going on in my life that I don’t need to look to my evening meal to find something thrilling and exciting in my day. Read more

3 quick Top Tips for a Healthy Weekend

Happy Weekend!!

Here are my top tips for a HEALTHY weekend:

Tip 1: Eat REAL food

  • That means things that grow in the mud or from a tree (think apples, broccoli, carrots, parsnips, pears)…   – and things that run, swim or fly, things that make noises and move (think chicken, lamb, salmon) Read more

Spring Special Offer – Get Excited Now!

Seasonal discounts available NOW on range of MND health and fitness products.

The sun is shining!!! Wooohooo!! The ceaseless rain in the UK seems to be coming to an end, and as spring is coming, here at MND we want to help put a spring in your step!

So grab yourself a bargain right now!

First on the list, we can offer you our revolutionary new health product called ‘Air’! This little beauty offers you a simply life-saving range of health benefits, just look what this fantastic ‘Air’ can do for you:

  • Without this, you’re dead in just 5 minutes! Boo yah, beat that SlimFast!
  • Research shows that every living person on Earth, now and EVEN back in the ‘Golden Era’ of the Paleolithic period, they ALL breathed Air! Boom! Take that ViSalus!
  • Suitable for vegans, vegetarians, pescetarians, breatharians, gnashing meat-eaters, cannibals and pretty much everyone else alive! Kapow! Who’s ya daddy now Multi-Vit tablet? Read more

What’s gone wrong with our food?

What’s gone wrong with our food? Why are we so obsessed with nutrients?

For tens of thousands of years we humans were quite happy and quite healthy (and of mostly fairly normal body weight) just eating real whole foods, namely plants and animals.

Then ‘they’ came along and started poking around with microscopes and test tubes and Bunsen burners, and suddenly everything was broken down into science, and eventually they vilified animal fats. So everyone cut out animal fats, and fat was labelled bad, but the finger pointed specifically at saturated fat from animal sources. So people ate less red meat, and they cut out butter and in response the food companies made margarine, and started adding lots of extra sugar (because with no fat, the food tasted bland) and these odd ‘engineered chemical fats and oils’ to various foods. Then after a decade or two eating those, as people got fatter and diabetes and heart disease rates soared, then they changed stance, and now trans fats and cheap vegetable oils are vilified as the baddies, so we should all go back to butter and ditch the margarine.

And the people asked “But we stopped eating animal saturated fats, years ago, because they were bad…right?”

The people wanted to know “what is it that is supposed to be so wrong with animal foods? How come all that research linked high rates of disease to the consumption of animal foods?” Read more

London Marathon 2014 Training Plan

I ran a nice half marathon in the SUN shine this morning – yes, SUN! Wow, that was a real treat after the last few weeks/months!

I ran a decent pace, not fast but not slow, running an average of 8:16 min/miles, which equates to a full marathon time of 3:37, which is a good solid time.

http://www.strava.com/activities/113607387?fb_source=708 (this link should take you to my run on Strava – sorry if you can’t see it, maybe only people who are registered on Strava can see it???) Read more

I’m not smelly…but what about you?

Now, if you are new to MotherNaturesDiet (MND), you are probably going to think this post is a little weird, but stick with it, it all makes sense once you get to the end. If you already know me and you have been following MND for a while, then you’ll probably be thinking, judging by the title of this piece, that I have a valid point to make and you know I’ll get to it in my own sweet time!

I have been running for a few years now. In the warm weather in spring and summer, I wear just a short sleeve running top, or no shirt at all if it’s really warm and sunny, but in cold weather, I wear multiple layers to keep me warm. Since I lost the excess weight I carried around for 20 years, I’m no longer ‘wearing’ my 2-inch thick layer of fat that used to keep me warm, so it takes me a while to warm up these days, and I hate being cold, so I always favour being too hot over too cold, every time. I’m the weird runner who thinks a hot sunny day is perfect running weather, even for an event like a marathon, when most regular club runners prefer a cool overcast day.

In early 2010 I bought the Gore running top that I am seen wearing in this picture.

SOUTH DEVON CTS MARA

Read more

Eating to Fuel Endurance Training and Long Distance Races

A subject I am often asked about is ‘what is the best food to eat for marathon training, ultra-marathon running, Ironman training’ and so on. I have lots of friends involved in endurance sport, and I have a reasonable amount of experience myself, and there is a lot of confusion and misunderstanding about fuel for endurance sport. Personally, I have been in long distance endurance events with far more experienced runners than myself and seen them fail and drop out because they ‘got it wrong’ with their fuel, yet in my own experience, such problems are entirely avoidable most of the time.

This post will explain:

  • Why complex carbs are not the best fuel for endurance races
  • Why complex carbs are not required in great quantities pre-race (carb loading)
  • Why gels and bars are not the best fuel to consume during a race
  • How to be ‘a fat burner’, not ‘a sugar burner’
  • Understand how to unlock thousands of calories of energy for long races

Read more

Who is MotherNaturesDiet for?

  • What is MotherNaturesDiet really all about?
  • Who is this for?
  • What is the goal?

I am often asked what MND is all about, who is it for, who should follow MND and why?

I have spent a long time thinking about it all.

I have dear friends who have pointed out that on the one hand, I ‘preach’ moderation and clean living: I tell people to practice clean eating, to de-stress, I promote calm living in commune with Mother Nature, I tell people to de-stress, relax, walk in the woods, enjoy the mountains, get some fresh air and sunshine and chill out, I recommend that we all pay off our debts, treat our bodies with respect and love more.

Then on the other hand, I myself train like a maniac 5 days per week, I regularly try to motivate you with posts about my tough training sessions. I cycle miles and miles, I run marathons and ultra-marathons, I run over mountains, I rock climb, I have a climbing wall up the side of my house, I have done 1000 push ups in an hour and I throw 250 pound tractor tyres around several times per week.

People say to me “there seems to be a conflict” and I think about this myself, and I have finally figured out what it’s all about. Read more

Workout of the Week – The Push-Pull Workout

Monster workout today!

This one is NOT easy!

I call this my ‘push-pull’ workout. The idea is to do to 2 exercise that use different muscles, or direct the force in opposite directions (such as pushing, versus pulling…squatting versus jumping, etc.)for alternating sets, with no rest in between, until completely fatigued.

Read more

2013 Popular Posts #4: The MND Guide to Body Composition – free eBook

  • How do we know what is ‘too fat’? We all know that it is unhealthy to be obese, but at what level does body fat start to become ‘too much’?
  • How do we define ‘too thin’ at the other end of the scale? Being grossly underweight can be as harmful as being grossly overweight. Where is the balance point?
  • Should men all aspire to the stereotype ‘6 pack hunk’ and are women unfairly pressured by the media to be ‘rail thin’ like catwalk models?
  • Is it healthier to be ‘a little chubby’ or ‘skinny as a rake’ or somewhere between the two?
  • Is it healthier to be ‘build like a brick outhouse’ or ‘built like a racing whippet’? IS it healthy to build lots of big muscles?
  • In short, what is the optimum amount of fat and the optimum amount of muscle men and women should aim for in order to achieve supreme good health and longevity?

This little book will answer those questions for you.

https://mothernaturesdiet.me/2013/08/13/the-mnd-guide-to-body-composition-free-ebook/

chicken salad

2013 Popular Posts #5: 127 Weight Loss Tips from MotherNaturesDiet

127 Weight Loss Tips from MotherNaturesDiet
– your free eBook

Back in November I published a little book of weight loss tips and this has proved to be the 5th most popular post of 2013.

So many people are looking for good advice to help them lose weight, and they find the ‘diet industry’ awash with rip-off solutions and supplements. Well here is a solution for you, and one that won’t cost you any money, and it doesn’t involve buying supplements, so-called ‘superfoods’ or some new-fangled piece of home workout equipment.

Please download this free book and share it with your friends and family if they are interested in being healthier and losing unwanted excess weight.

https://mothernaturesdiet.me/2013/11/07/127-weight-loss-tips-from-mothernaturesdiet-free-ebook/

As you have probably figured out by now, MotherNaturesDiet is the no-tricks, no-gimmicks, common-sense approach to good health and fitness. That’s all you’ll find in this little book, just lashings of common sense and simple ideas, things you can do to lose weight and feel great.

Enjoy!

2013 Popular Posts #8: Awesome chest training tool

I just love training my chest. I’m not aiming to be huge, not like a body builder or weight lifter, I just want to be reasonably strong, and capable, good functional strength, and look pleasing. Push-ups are my all-time favourite exercise. I love everything about push-ups!

This post shows you a tool I made for training at home using just push-ups to develop a full strong chest. The post explains what it is, how to make one and how to use it.

Read more…

https://mothernaturesdiet.me/2013/07/07/awesome-chest-training-tool/

Beauty, Photoshop and the Media – keep it REAL people

Hey folks, today, I don’t have time to write much, so I am going to let a bunch of pictures do the talking. They say ‘a picture says a thousand words’, so hopefully these pictures will tell you all you need to know.

I gathered these images from the net, I do not have any permission to reproduce them, so all copyrights are assigned to the original owners, whoever they may be!

I have heard a lot of talk lately about the ridiculous level of Photoshop use, about how nothing we see is ‘real’ any more, we can’t trust anything we see in print or on screen. We talk about Photoshop, because it’s the best known image-manipulation software, but in fact there are many people and computers involved in creating the stereotypical images of perfection that we see in magazines, on TV and on billboards. There are professional make-up artists, hair extensions and hair stylists, fashion stylists, wardrobe experts, set designed, professional photographers with their lights and lenses, and then the computers set to work slimming thighs and eliminating blemishes.

What we see in the media, the images used in advertising, selling us everything from bathrooms to holidays, slimming foods to make up, clothes to cars, are not REAL. We are being sold a lie, and REAL people in the REAL world can never look like the images the media use to sell us these dreams.

As the line in the Baz Luhrmann song says “Don’t read beauty magazines, they will only make you feel ugly.”

It saddens me that we all, men and women, though particularly women, impressionable young women, come under this insane, cruel pressure every single day.

I have written about this before –

https://mothernaturesdiet.me/2013/03/12/beauty-magazines-and-media-pressure/

and

https://mothernaturesdiet.me/2013/06/16/harming-young-minds-the-impossible-standard-of-airbrush-beauty-in-the-media/

So now, I just want to share some images with you, to help YOU see the truth.

Read more

127 Weight Loss Tips from MotherNaturesDiet – free eBook

For so many people, losing weight is a top life priority.

Millions of people flock to the health and wellness industry every year looking for help, looking for answers, looking for solutions.

Well here is a solution for you, and one that won’t cost you any money, and it doesn’t involve buying supplements, so-called ‘superfoods’ or some new-fangled piece of home workout equipment.

Please download this free book and share it with your friends and family if they are interested in being healthier and losing unwanted excess weight.

127 Weight Loss Tips Book from MotherNaturesDiet

I hope you like this little book and find it useful. As you have probably figured out by now, MotherNaturesDiet is the no-tricks, no-gimmicks, common-sense approach to good health and fitness. That’s all you’ll find in this little book, just lashings of common sense and simple ideas, things you can do to lose weight and feel great.

Please share it with friends and let me know what you think, I always love to hear from you.

Stay happy, stay healthy.

 

Unlocking the ‘secrets’ of weight loss and good health

I’m just working on my next little book, which is called ‘127 Weight Loss Tips’ from MotherNaturesDiet. I think you will like it, it’s full of my usual common sense simplicity – here is a top tip from something I wrote yesterday:

Try to avoid the word ‘secrets’ – anything that offers you ‘unlocking the secrets to good health’ or ‘discover the weight loss secrets of the stars’ or ‘bringing you the secret formula that only the chosen few know’ or any of a million other tacky ways these company try to sell you supplements, superfoods, diet plans, workout routines, home-workout equipment and ‘new’ exercises.

The word secret tends to be stuck to products with a price tag on them, it’s a marketing tactic. They make you think they know something you don’t, so that you feel you have to part with some of your money to find out what it is. Don’t fall for that trick.

There are NO secrets to good health. It’s really just simple stuff:

  • Don’t eat junk and sugar
  • Eat real food, like vegetables and meat and fish
  • Move your body in a variety of ways that work up and sweat and get you out of breath
  • Repeat. Daily. For ever

There are no greater secrets than that.

Oh so there is some berry with more vitamin C in it than some other berry. Yee haa. That’s no reason to pay out a small fortune to buy a pot of the stuff, dried and powdered so you can add it to your ‘superfood smoothie’.

Oh so they want to teach you the ‘6-pack secrets’ of the top pro fitness models? Go running, sweat, lift some weights, eat clean. That’s how they got a 6-pack, not because of some crazy piece of home workout kit that you can buy for £99.99 and it’ll squeeze your abs for 20 minutes-per-day while you watch TV from the comfort of your living room.

Stay away from ‘secrets’ – the only secret is that some company is keeping the truth secret from you. And that truth is that good health is your natural, given birth right, and if we just stop consuming garbage, eat clean real food as given to us by Mother Nature, and lead an active life and keep our bodies strong, moving and flexible, then we will all enjoy abundant good health for many years.

Look out for my little book coming real soon, which will contain this little gem of common sense, and another 126 more like it.

WoW – Workout of the Week

My WoW – Workout of the Week this week is a cracking good workout, if you try it out I think you’ll really enjoy it.

Be warned, this is NOT for beginners!!

There is nothing particularly hard about this, except the pace. There are a few 60 second breaks, but otherwise, it’s just straight through for almost an hour, I have done this the last 3 days at 06:30 each morning, outside in the dark and the rain, and the sweat just pours off me, it’s great!

WoW for start of Oct 2013

Click on the image to enlarge it so you can read it!!

Print it off and take it with you, I fold my (hand scribbled) workouts up and put them in my pocket…they get trashed in the rain and sweat!

This workout uses tractor tyres, but if you don’t have any, then improvise and modify the workout to use what you do have.

Let me know what you think.

Enjoy!

Training hard to resist aging and weakening

Some of you regular readers may have noticed a lot of recent posts related to working out, perhaps with more focus on strenuous workouts and less on the gentle workouts. This is not always the case, here on MND I talk about the need for regular gentle exercise – walking, outdoor play, an easy bike ride, a nice swim – but I also talk about the need for more strenuous exercise.

I am 43 years old. I keep myself super-fit. As a benchmark, at any time, with no warning or preparation time, I could bang out 500 push-ups in an hour and then jump up and run 20 miles. That’s a level of fitness which I maintain pretty much year round.

However, I notice that a LOT, I mean the vast majority, of people I meet in my age group, do not maintain anything like that level of fitness (in fact, most people I meet in their 20s and 30s too) and most people consider me to be rather ‘extreme’, an exercise addict and some kind of ‘fitness freak’. But if you re-read this old post from a year ago, and think about our ancestors before 15,000 years ago, they HAD to be this fit all the time, throughout their 20s, 30s, 40s and 50s.

Mortality rates in our ancient ancestors

While there has been much discussion about ‘caveman’ not living to a ripe old age, the data is not straightforward and should be carefully analysed. Read more

Making it trendy to be healthy

Street gymnastics are cool, from free running, to martial arts, to downhill mountain biking, skateboarding and extreme cheerleading – street gymnastics are ‘in’ and that can only be a good thing for the youth segment.

I saw this video this morning:

http://www.youtube.com/watch?v=kdsioXA9rAQ

Read more

Changing Body Shape – Burn off the fat, build the muscle

As stated on my website, the goal of MotherNaturesDiet is: To inspire and help as many people as possible to find the best natural way to achieve supreme good health and abundant energy.

 

My definition of supreme good health and abundant energy is this:

 

  • Free from pain, disease, immobility and any obvious illness
  • Abundant vibrant energy
  • Resisting the signs of premature aging – maintain youthful looks and energy levels
  • A good level of basic fitness, strength and flexibility
  • As a minimum, a balance of moderate physical ability across a range of functions
  • Attractiveness – clear skin, not too fat, not too thin, bright healthy looks, a fit sexy body
  • Natural virile healthy sexual function and high libido
  • Longevity – I want to live a long, healthy life, free from disease and disability
  • Age well – maintaining excellent levels of physical and mental ability well into my old age

Read more

The simple joy of running

I have been asked for a few tips about running. I have run quite a lot, so I have fairly extensive experience, and I have suffered numerous running injuries, so there is a lot I could write about.

1: Start with this: The best possible book ever for MOTIVATION – Ultramarathon Man by Dean Karnazes: Read more

Changing standards in what it takes to be a ‘muscle man’

This is Charles Atlas, the original strong man of the 1930s, 40s and 50s. Charles Atlas was considered to be ‘huge’, a hunk of a bodybuilder, and the epitome of masculine development and peak fitness.

It fascinates me….just 60 years ago, this was the epitome of “phwoar what a muscle bound hunk of health and fitness he is” yet today’s media would say this is “smooth, barely athletic”.

The media set impossible standards…women are expected to be rail thin like catwalk models and men are pressured to have square pecs, washboard abs, rugby-player thighs, bulging biceps and a big square jaw. The ridiculous ‘Hollywood standard’ that we are all supposed to meet is driving our young women, and men, to exercise obsession and eating disorders.

Read more

Workout of the Week – Full Body Workload Test

This is an outstanding workout. I wanted to create a circuit workout using weights that would work my whole body, using all my muscles, but also one that I could work through at pace, creating an aerobic effect as well. I created my ‘Full Body Workload Test’ and then 2 variants (below) and these are all excellent tests of all round strength and fitness. Read more

Awesome chest training tool

I just love training my chest. I’m not aiming to be huge, not like a body builder or weight lifter, I just want to be reasonably strong, and capable, good functional strength, and look pleasing. Push-ups are my all-time favourite exercise. I love everything about push-ups, and some time I will write a blog post just about push-ups! I love all the ways they can be performed.

King of upper-body exercises

I once started writing a list of how many different ways I know how to do push-ups. I listed over 40 types of push-up! But of course, all of those types can be performed – wide ‘grip’, narrow ‘grip’, incline, flat, decline, one-leg, with weight vest on or off, fast tempo or slow tempo, on knuckles, palms, finger tips…so 40 plus styles, quickly multiplies to over 300 plus possible variations on the bog standard push-up.

My personal ‘mainstay’ is a fairly wide stance standard push-up, with my hands out slightly beyond shoulder width. I do these all the time, probably about 1000 per week every week just as part of my regular varied routine, often far more. You have to be careful with a wide stance/grip, as it can strain the shoulders, so it pays to build up for many months before doing loads of wide-grip push-ups, just to ensure you don’t upset your shoulders. My push-ups record using this slightly-wider-than-shoulder-width stance is 1014 good form push-ups in 59 minutes and 58 seconds. 1000 in an hour, happy with that. I ached for 2 days after, it was a killer workout, I was drenched in sweat!

Anyway, I will write more about push-ups another day, but for today, I wanted to share with you a new training tool I made which is just awesome for training chest using variations of push-ups.

Read more

MND is not for everyone, it’s only for those few who are truly serious about their health

Hey folks, I recorded this little video today, all about why MND is not some fad diet thing, but is in fact a long term lifestyle for those committed completely to living in a state of abundant good heath for many decades. This video explains how I hope to eventually make MND into my full time career, how I hope to earn my living serving you through MotherNaturesDiet, and how this whole thing probably won’t appeal to 99% of the population.

Check out the video at http://www.youtube.com/watch?v=OBRewO7M-lk

Let me know what you think, and please feel free to share with a friend if you think it will help them.

Stay healthy, stay happy!

Karl

 

Switch off the TV – it’s killing you!

I heard this today –

“American men spend 53% of their leisure time on weekends and holidays watching TV, 4% of their time reading.”

Country with the largest obesity problem = USA.

You go figure it out.
While figuring it out, get up off your backside, switch off the damn TV and go for a walk with someone you love and discuss these statistics!

Enjoy the bank holiday! x

Just Start – And Never Give Up!

A friend reminded me of this today… Whatever your goals, you just have to START. Just get started.

When I was obese, with a BMI of 32.6, weighing 249 pounds (113 kilos), the thought of ever being under 12 stone (just 74 kilos) seemed utterly impossible. But I started, one step at a time, I exercised, ate an improved diet, quit the bad habits. It took many years, and I did yo-yo up and down over that time, but I never gave up hope or determination to achieve good health and a better body. In total, I lost 100 pounds of fat off my frame and got down to a BMI of 21.2, well under 12 stone.

When I first started my journey to fitness, a set of 10 regular push-ups was a max effort for me, I could barely do 10, and when I did it would hurt and I would ache the next day. In the last week, I’ve done well over 2000 push-ups and I have not been pushing myself hard, that’s just normal, I do that almost every week. I regularly do 400 or 500 as part of my workout several days per week, and my best effort to date was 1014 good form, wide-grip, push-ups in 59:56 seconds.

Whatever YOUR goal, JUST START, and never give up. If you never give up, you will eventually get that which you desire.

Healthy living for an attractive and desirable body

Good health, clean eating and regular exercise will help sculpt a fit, strong, desirable body.

A healthy body and a happy person with lots of energy is an attractive partner, whether single of dating or married.

http://www.youtube.com/watch?v=Ol4gcPa5cg0

Exercise of the Week: Rolling Push-Ups.

At MotherNaturesDiet.com I just love doing push-ups in all the various ways possible.

This is an awesome variant and well worth trying if you are a regular with push-ups. Not one for beginners!

http://www.youtube.com/watch?v=guimRdGe75Q

Workout of the Week – Sprint Sets

This is a great all-round body conditioning workout, try this out and let me know how it feels.

I shall be out at 6am tomorrow morning hitting this workout, it’s a great way to start a Sunday!

http://www.youtube.com/watch?v=oZV2Y7pkriQ

Motivation: it doesn’t matter WHERE you get it, just that you DO

There is a saying 'Motivation: it doesn't matter WHERE you get it, just that you DO' and I tend to agree.

One thing I know we all suffer from is body dysmorphia - where we see something in the mirror that isn't really there. Often, women see themselves fat and saggy, when in fact that look fabulous, and men all think they look like Sly Stallone when they actually look more like the Michelin man.

Read more

Avoiding injuries, training and eating ‘caveman style’

One year ago this day, I fractured my spine in two places falling 6 foot onto a concrete floor while training.

To be honest, I have a very high pain threshold, but that accident did hurt quite a lot. Especially after 24 hours, then it really kicked in and for a week or so all movement was very painful and very difficult and very limited.

I guess there is a certain amount of potential danger involved in the way I train. I climb rocks and trees, dangle from branches and bars, jump over things and run over uneven grass and mud. I have suffered a number of injuries, such as twisted ankles, stress fracture in my tibia, shin splints, fractured rib, several fractured fingers and toes, a couple of muscle sprains, compressed disc in my back, muscle spasms and the obvious trashed knee (from running, I had surgery last year) and a variety of cuts and scratches.

Life can be dangerous

Read more

Doing Nothing is a Backward Step

A friend reminded me of this line of thought yesterday, so I thought I would blog about this today.

My friend lamented that he had previously worked hard for 10 months to improve his physical conditioning, but then just 3 months of taking his eye off the ball and all his hard work was lost.

Let me give you an analogy that might resonate with some of you. This is a running story, and I wrote this for a business book I published back in 2009, but it is very relevant to diet and exercise and how we treat our health and our bodies in general.

Read more

Focus on what really matters

If we accept that the broad purpose of 'charity' at a worldwide scale, is to save lives and reduce pain and suffering, then we are at a time when we need to drastically reconsider how we are directing the help we give.

At the end of 2012, there were approximately 905 million undernourished people on the planet. That number is slowly shrinking, by approximately 1 person every 5 seconds. That's 6 million less starving people every year. If we continue at that pace, and if global warming, changing climate patterns and fossil fuel shortages don't cause any new problems greater than they already create today, then in 150 years there will be no more starving people on this planet.

A planet of two halves - too little and too much

But, right here, right now, worldwide 10.7 million people will have died of hunger in the last year.

There are also 1,567 million overweight people on the planet. 522 million of them are obese. Yes, there are more than half a BILLION obese people on Earth.

Read more

Rant – the straight facts

I don’t like to use my blog to rant, but sometimes I feel the need, and it is, after all, MY blog. If I rant and no one comes here anymore to read it, then I learn something. If I rant and lots of people come and read it, then you learn something. Either way, it’s progress.

I never rant at any individual personally, but some days I get wound up, people say things to me and no matter how much I try to help, they just don't seem to listen to common sense. So I feel like ranting today.

I’ve been writing this blog for over half a year now. I’ve been learning about health and nutrition and healthy eating for many years. I spent 20 years being mostly unhealthy. I spent almost a decade trying to get things right, but failing. I have finally spent the last 7 years getting it right. I went from 20 years as an over-weight smoker, a BMI that said I was obese, years of pretty heavy drinking, to a lean, slim, healthy, marathon running fitness freak.

School of life

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Just Do It. Eat clean. Workout. No more excuses!

Just the other day, I was having a conversation with someone about motivation. This person was like a walking, talking book of excuses...oh, no sorry they were not excuses, to this person they were 'legitimate reasons' why those healthy meals didn't get cooked, 'good reasons' why the wrong things seemed to be in the kitchen cupboards and the fridge, 'genuine reasons' why those hard sweaty workouts were not happening, 'real reasons' why that belly was still hanging over the trousers.

So often, many of us talk a ton of bullshit to everyone who will listen, and we talk the most bullshit to ourselves. I know, I've been there, done that, for years, as I ate pizza, drank beer and rolled up another cigarette I would trip out all the reasons why I hadn't worked out that day or why I 'needed' that beer and that cigarette to unwind from my stressful day.

Bullshit. There are no reasons, just bullshit excuses. In truth, it's all about priorities.

Read more

Controversial Rant – The Diet Industry is ONE BIG CON!!!

Some days I get REALLY annoyed about the whole 'diet industry', it makes me so angry that there is so much misinformation out there. I was looking at another nutrition training course the other day, costing a couple of thousand dollars, and selling itself as ‘cutting edge’ and ‘representing the new paradigm’ in diet and nutrition. This drives me crazy, really, there is NO cutting edge, NO new paradigm, there are no ‘amazing secrets’ or ‘miracle cures’...this is all just marketing speak to get you to buy diet books, supplements, powders, potions and fad exercise equipment.

I get so frustrated – we shouldn’t be looking for ‘the cutting edge’, or ‘the latest thing’, there is no ‘21st century solution’, in fact I would say the majority of the human population has never been so malnourished as they are now, they – WE – have never eaten so badly as we do now...yet at the same time, more humans eat more calories than ever. People are stuffed and fat, but malnourished at the same time, and hence suffering from such a wide array of health complaints, diseases and physical malfunction.

Read more