Frost byte ears, double layer clothing, beanies and ear muffs, winter is slowly coming to its peak, as well as the cold and flu season. If your a character who tackles life head on, focusing on achieving set goals, juggling 5 tasks at once, and as ambitious as Richard Branson, I’m sure we can all agree that catching a cold or suffering the fate of a terrible flu virus is only going to be a roadblock to moving forward to achieving the things you want in life.

But if you also believe that you’re in 100% control of your body, and that we can all make a choice to stay healthy and motivated this winter, then apply the following 3 tips and I can guarantee you that you will create a bullet proof immune system and keep yourself at peak performance through the coldest days and freezing nights.

1. Take 30-60 grams daily of glutamine

Glutamine is the most abundant amino acid (building block of protein) in the body. Besides having positive regulatory and repairing effects on the brain, gut, and muscles, Glutamine stimulates and compliments optimal immune function to fight of infections, speed up recovery, and keep our body engine running 100% all winter long. People who also engage in strength and weight training should be surely taking high doses of glutamine during winter to aid in fast repair of damaged muscle tissue. The more you stress the body out through training and exercise, the more your immune system has to work harder. Glutamine will definitely be a great mechanic to fixing a tired and stressed out body.

I recommend taking in a pharmaceutical grade glutamine supplement, as some supplement shops can provide low grade, poor quality glutamine powders and tablets. Also shoot for 30 grams a day for immune enhancing benefits. 60 grams a day if you require extra repair factors for gut disorders and brain stimulating effects.

2. Eliminate refined sugars

The refined sugar epidemic is only getting worse. But not only does sugar make us fat, depressed, low in energy, and speed up decease, but studies also show that sugar suppresses the immune system! To escape the cold and flu bug this winter, refined sugar intake should be completely wiped out from out lifestyle. Instead try natural, nutritious sweeteners such as stevia and mousqiete.

In a further note, your body treats sugar as a foreign element, which means eating sugar is just like eating poison! From here we create a whole cascade of metabolic dilemmas, opening the door wide open for catching a cold or flu virus.

3. Take pro biotics

Good gut bacteria are the gate keepers for optimal GI (gastrointestinal) health. But research shows that taking in additional probiotic rich foods and supplements can enhance the function and integrity of the immune system throughout the cold and flu season.

Good gut bacteria is shown to stimulate the production and activity of immune cells located in the tissues that line the G.I tract, as well as the mouth, respiratory system and urinary tract. These are known as the “mucosal tissues.”
It’s believed that up to 70% of the body’s immune capacity may reside in these tissues. Taken altogether this is called the “mucosal immune system”. It acts as a front line of defense against a wide variety of germs.

Vitamin C is most commonly known as the vitamin to enhance immune health. When the winter sniffles start to set in and flu bearing symptoms become present in our body, the first protocol that people usually think of (besides purchasing cheap cold and flu tablets) is increasing their Vitamin C intake. The most common way of doing this is by either popping Vitamin-C tablets, a Multi-Vitamin tablet; that has considerable amounts of Vitamin C, or by drinking ascorbic acid (another name for Vitamin C) powder.

This type of urgency when we get sick, unfortunately only leads to a shallow way of consuming Vitamin-C orally. Micronutrients in the body, such as Vitamin C, do not work biologically on their own. To illustrate what I mean, lets look at a raft floating in a river; for it to go down the right stream you must have a team of strong paddlers controlling and maneuvering the raft towards the specific location. If not, the raft will just be pulled along stream, and eventually consumed by the water. This process is a direct reflection of how nutrients work in the body.

Think of Vitamin C as the raft and Bioflavonoids as the team off strong paddlers. When Vitamin C is consumed purely on its own, it is like throwing a raft into a chaotic downstream river. Without the strong paddlers (the bioflavonoids), the raft (Vitamin C) will be thrown out of control, with parts of the raft smashed to pieces. By the time it reaches its destination, the raft will be a complete mess! Bioflavonoids are the strong paddlers in the body that will protect the Vitamin C from oxidative damage and enhance its effectiveness.

What are bioflavonoids?

Bioflavonoids (also known as flavonoids) are a class of plant secondary metabolites that give specific fruits and vegetables their dark rich enticing color. Flavanoids posses anti-cancer, anti-viral and antioxidant properties. Besides providing the body with a host of biological benefits, flavanoids increase the potential of Vitamin-C surviving in the body by preventing oxidation. Without bioflavonoids, Vitamin-C is not effective at carrying out its role in the biological system, as it is more prone to damage in the blood cells.

Where can I get bioflavonoids?

Although found in plants & plant food, the benefits of consumption of flavonoid compounds to human health & nutrition are immense.  There are six distinct classes of bioflavonoids; here is what they are & what they can be found in!

• Anthocyanidins: red purple berries and grapes, red wine
• Flavanols: green tea, chocolate, red wine, apples, berries
• Flavanones: citrus fruits, juices
• Flavonols: onions, apples, broccoli, colourful veggies & fruits
• Flavones: parsley, celery, hot peppers
• Isoflavones: legumes

Next time you’re at the market look for fruits and veggies with a more vivid and rich color. They tend to be the organic produce, as it’s free from pesticides and commercial chemicals. Commercially farmed fruits and vegetables tend to be stripped of flavanoids and other health promoting plant compounds; So, I highly recommend investing in organically farmed produce to get the maximum benefits of flavonoids.

I also suggest taking a high quality, organic green vegetable powder with your oral Vitamin C, as its more efficient and less time consuming. My favourite; The one I use and recommend is Primal Greens from the Poliquin supplement range or Vital Greens. These supplements contain high amounts of bioavailable antioxidants such as flavanoids, polyphenols, anthocyanins and flavones that all aid in the protection and function of Vitamin-C.

So, if you start to feel a bit flu like & think about washing down a Vitamin-C tablet, make sure it’s accompanied by a colorful piece of vegetable or fruit to make your immune system happy!

Excess consumption of tomato sauce may not be the best thing for your health; however, including the occasional diced tomato in your lunchtime salad or bruschetta mix may have more outstanding health benefits than you ever imagined. Try enjoying a slice of exotic guava or fresh watermelon for desert. Whichever one, the color red should be brightening our plates on a regular basis; Here’s 5 great reasons why!

The power of lycopene on heart health

See red, think healthy heart! Tomatoes contain a star antioxidant called lycopene. Lycopene is associated with lowering heart decease and keeping the cardiovascular system healthy. The antioxidant lycopene will aid in moping up free radicals that damage the arteries of the heart and lower your risk of heart attack or stroke.

K.O on cancer

Francis Sheridan Goulart, a clinical nutritionist and author of 16 books on health and nutrition, states that “a tomato a day will keep the oncologist away” Tomatoes are rich in a plant chemical called saponins. Saponins acts as a natural antibiotic to help fight infections and reduce cancer risk. If you prefer it green, saponins is also found in asparagus.

Enlighten your vision

The lycopene in tomatoes not only benefit our heart health, but can also add valuable protection to the integrity of our eyes. Macular degeneration is one of the leading eye issues, in our modern day and it eventually lead to blindness (often from as early as 65 years of age). Consuming ripe red tomatoes can aid in a more long term remedy for eye health and assist the prevention of the onset of macular degeneration.

Speedy Metabolism

Consuming lycopene regularly will assist in speeding up your metabolism.  Why?  The lycopene antioxidant protects the mitochondria (ATP supply/energy storing area) of a cell in the body.  By ensuring the mitochondria is protected it ensures that metabolic chemical reactions occur efficiently.  This is great as it not only speeds up your metabolism, but also helps to reduce the risk of lung and stomach cancers.

Cascade of nutrients

The benefits above are just the tip of the iceberg when it comes to nutrient delivery from this hearty red fruit. Tomatoes provide a host of vitamins, minerals, trace minerals, and phytochemicals. Chloraphill, alpha-lipoid acid, tocotrienols (vitamin e), as well as Vitamin A & C are just some of the other nutrients that accompany tomatoes.

A quick tip about consuming tomatoes; the redder the tomato, the more lycopene it contains.  If you cook it in olive oil, it actually increases the concentration of lycopene.

Tomatoes are not the only delicious red fruit or vegetable that you can jam pack into your diet for lycopene. Watermelon, red grapefruit, and guava are also a great source; providing a host of other antioxidant benefits as well.

Now that you know about the benefits, why not decorate your plate with some shiny red nutrients and reap the rewards!

Recently, I was interviewed by the creator of Tonic Superfoods & successful fitness & lifestyle coach, Amer Kudi.  During this interview I shared some of my knowledge of nutrition, body composition & supplementation for achieving overall health & wellbeing.

Amer asked me about the TOP 3 ROADBLOCKS that people face on their health and fitness journey. Find out what these common mistakes are, how to tackle them head on & what you can do to better yourself.

CLICK PLAY TO HEAR THE AUDIO

That was some fantastic information wasn’t it? We covered so many things in under an hour. Imagine how much you could learn in a whole day!  If you care about your health & fitness, and you really want to take things to the next level, you definitely need to check out THE H-C-L APPROACH WORKSHOP.

At this one day workshop, you can expect Amer & myself to cover the following & more!

HEALTHIER:

• Boosting your immune system
• Combating stress
• Daily recovery techniques

CLEANER:

• Cleansing/Detoxification
• Digestive health

LEANER:

• Corrective supplementation
• Getting the most out of your training
• Optimal nutrition

CLICK HERE TO SEE THE FLYER

 The holiday season always dawns upon us, and we know that the holiday season is not just for catching up with friends and family, but for also indulging in those forbidden pleasures of cheat foods that always make us drool. In our case, it’s Easter, and I’m sure the Easter bunny caught up with you, or should I say, his chocolate Easter eggs. Or maybe you come from an ethnic background, where pasta, bread, and tiramisu cakes are your choice of food for the Easter holidays. Either way, our bellies have probably grown about 3cm bigger than what they usually are. But hey! Don’t blame the Easter bunny, let’s do something about it. So here are some effective nutrition and training tips to destroy that post Easter holiday bulge.

But before we get started

Since where dealing with a post holiday bulge epidemic, I have decided to bring in the big guns to help with my training routine. And who better than my ex mentor and good friend Tomi kokko from complete 360. I and Tomi decided to take our training to new heights first day back from the Easter holidays. But I didn’t realize I was asking for a death wish!

Just a little bit about Tommi kokko

Tomi kokko is the founder of complete 360, a dynamic website company that caters elite exercise and nutrition programs to the everyday individual. Whether if you’re a beginner or advanced, Tomi’s website offers challenging, unique, and effective protocols for anyone who wants serious results for their body and health.

Tommi is a certified personal trainer with years of experience under his belt as a fitness coach. He is also an accredited rehab trainer, strength and conditioning expert, and a former judo national champion.

After todays advanced lower body fat burning workout with Tommi, I was surely reminded about hard work and challenging yourself in the gym. But before I reveal one of the most grueling lower body workouts I’ve ever done in the gym, let’s talk nutritional rescue tips for the Easter indulgence belly.

If your interested in learning more about complete 360 and Tomi Kokko, I highly recommend checking out his website, as well as linking with his face book and twitter.

Here are the links

website: www.complete360.com.au

facebook fan page: facebook.com/complete360fanpage

twitter: www.twitter.com/tomikokko

1.) Re Introduce animal protein 5-6 times a day

Besides delivering high quality bio available nutrients, animal protein is the most thermogenic out of all the macronutrients in the body. Thermogenic means heat. When we ingest animal protein we raise the metabolism due to the body’s heat reaction. In the digestive system, it takes a considerable amount of calories to digest and assimilate protein; therefore you burn more calories at rest and keep the metabolism up for long term weight loss. This method is great if you have been eating carbs for 5 days straight during the Easter holidays.

2.) Take a high quality omega-3 supplement

Omega-3 essential fatty acids are a potent and essential nutrient we must include in our diets post holiday binging. Omega-3’s are a must have nutrient for optimal fat loss as they activate the lypoletic genes which are the genes responsible for fat burning, and at the same time they switch off the lypogenic genes which are responsible for fat storing. Omega-3′s also increase insulin sensitivity so you will be able to utilize carbohydrates in the body more efficiently and not create a fat storing warehouse every time you eat some carbs. I recommend sourcing your omega’3 from a high quality supplement. Fish oil or flaxseed oil are popular and tend to work well.   

3.) Drink cinnamon tea daily

Cinnamon is commonly used as a spice in food and deserts, but little do people know the power cinnamon has on fat burning and long term weight loss. Just like omega’3s, cinnamon works to engage your insulin receptor sites so you can absorb carbohydrates into the cells and use it as energy, instead of storing it as fat. Most people these days are insulin resistant, meaning they do not utilize carbs and sugar properly once ingested in the body, and from there, the muscle cells do not absorb your glucose, instead your carbohydrates are stored in your fat cells. This common hormonal problem can be referred to as metabolic syndrome, or syndrome X. Daily consumption of cinnamon tea can help reverse this issue, and even aid type 2 diabetics. Here is a link for a great homemade cinnamon tea recipe on charles poliquin.com http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/254/Homemade_Treatment_for_Blood_Sugar.aspx

4.) Eat the meat and nut breakfast

If there was one single tip I would prescribe to my clients for rapid fat loss, increased morning energy, and pushing the accelerator on the metabolism, try eating the meat and nut breakfast! Due to the high thermogenic (heat) reaction animal protein and nuts produce in the body, eating them first thing in the morning will increase your metabolism through the roof. Meat and nuts in the morning also provide a slow release of nutrients and energy, therefore keeping your appetite stable, blood sugar rising slowly, and mental alertness in key condition. Instead of having cereal, toast, and egg whites, which will only make you store fat due to the high-glycemic load, try a porterhouse steak, handful of macadamia nuts, and some blueberries for some good carbs.

Ok! In the words of my good friend Tomi Kokko, now its time to get serious! Where ever you are, hit the local gym and let’s get that iron pumping!

For training tips on reducing body fat as quickly as possible, there are many different approaches. For beginners just simply get your but in the gym and do something. But for the advanced gym junkie, twice a day training works best, bodybuilding with high reps in the AM and interval training on the treadmill in the PM.

The following workout I’m about to present to you is an advanced lower body fat burning workout, or I should just say its an insane lower body workout that will leave you legless the following 3 days. Let me warn you, this workout is not for the faint of heart, but if you’re a gym member who loves to challenge yourself and take your training to the next level, as well as burn body fat very quickly, then this workout is for you. If your a beginner and want to give it a go, I recommend to have a bucket near by just incase breakfast decides to exit the wrong the door.

So without further ado, here it is

Workout description

Exercise A1 is done by itself to pre-exhaust the quads and the posterior chain. Exercise B1 and B2 is a superset, C1 and C2 is a superset, and D1 and D2 is a superset. For the sled work we used a portable bench that slid on carpet really easily, then tied a long thick rope around the legs of the bench and used it for sled dragging.

a1) sumo dead lift (wide stance) 5x 6-8 reps on a 30X0 tempo, rest 2 minutes

B1) barbell split squat (back foot elevated) 3x 10-12 reps each leg on a 4010 tempo, rest 10 seconds

B2) Peterson sled drag 3x 25 steps rest 90 seconds (100 to 120 kg on sled)

C1) 45 degree leg press 3x 25 reps on a 2010 tempo rest 10 seconds

C2) Nordic lowers on seated calf raise machine 3x 8-10 reps on 4010 tempo rest 90 seconds

D1) leg press (eccentric work) 3x 6-8 reps on 8010 tempo rest 10 seconds

D2) sled drives 3x 25 meters rest 90 seconds (130 to 160 kg on sled) rest 90 seconds (note-tommi sat on my bench which added about another 85 kg, and i sat on his bench which added about another 80kg, pushing tommi from one end of the gym to the next was probably hell on earth!)

by the time I got to exercise D1 and D2 I felt like every muscle fiber in my lower body was going to explode, not to mention the kilo of chocolate Easter eggs I ate the night before as well as my breakfast were slowly making an acquaintance with the back of my throat.

By the end of the workout I was laying flat on the gym floor with one eye open, and talking another language. I had literally destroyed every last muscle fiber in my lower anatomy. But it was a challenging workout with a challenging workout partner. Mr. Tomi Kokko, thanks for the PAIN!

Living in a high throttle, fast paced, multi-tasking, stress consuming world, our natural energy levels seem to always gas out in the times we need to be alert and productive the most. Being a health and high performance fitness coach, my days revolve around precision coaching and training, as well as taking care of two apprentices and their business. I not only speak for myself, but for other people, when I say, days can zap the life out of you and make you feel DRAINED. Even this day in age, the amount of complaints about energy and vitality levels have doubled, even tripled in the last decade. Why is this? Well there is probably a thousand reasons why people are walking around like living zombies, lacking any life force and purpose for being in this world. But I’m not here to tell you why this is the case. My goal is to educate you on the quickest and natural ways to boost your energy and vitality levels today. Follow these tips religiously and I guarantee your energy levels will change dramatically.

Tip 1.) Try the meat and nut breakfast.

What! Meat and nuts for breakfast! I’m sure you’re probably saying that, as I was saying the same thing to myself when world renowned health and strength coach Charles Poliquin presented this tip to us. But really, it does work wonders! Let me explain why? The average breakfast everyday peoplee consume has a carbohydrate, starch, and sugar content that will give someone type 2 diabetes faster than drinking coke and eating ice-cream at the same time. Cereal with low fat or no fat milk, toast with jam or any other sugary sweat spread, fried eggs, bacon on toast with an OJ and a banana on the way out the door, or my favorite one, oats with honey, and chopped up fruit. Not only will these eating habits create a cluster of metabolic problems for the whole day, but by 10:00 am you will probably want to go to sleep. Foods such as cereal grains, egg whites, bread, low fat or no fat milk, and oats with honey, all have a glycemic load of above 50, which means they’re FAST CARBS. Fast carbs will elevate your blood sugar levels very rapidly, causing a fat storing response followed by a blood sugar crash called hypoglycemia. This see-saw reaction is what most people go through everyday of their lives. Storing unwanted fat, energy crashes, moodiness, lack of motivation, carbohydrate cravings, and feeling sleepy are all symptoms of a high carbohydrate breakfast. To put a halt to this metabolic madness, I suggest you engage in the meat and nut breakfast. A high protein breakfast accompanied with a small amount of healthy monounsaturated fats is the best way to keep your blood sugar levels rising slowly, and in return keep energetic and alert through the first half of the day.

When I say a high protein breakfast I don’t mean egg whites, and an apple. I mean lean animal meats such as chicken breast, steak, fish, turkey, prawns and calamari, kangaroo, and lean cuts of lamb, followed by a handful of unroasted, unsalted, nuts such as almonds, macadamia, walnuts, and Brazil nuts. Some low G.I fruits can be included in the breakfast such as berries and green apples. This breakfast habit is a successful way to create long term energy levels for the first half of the day, and even create better fat loss results due to its unique way of raising the metabolism through the roof first thing in the morning.

2.) Drink coffee

Along with butter, milk, and eggs, coffee consumption is shrouded with controversy. But let me tell you this, not only do people who drink coffee live longer than people who don’t due to its high antioxidant profile, but there are study’s showing that coffee helps with insulin resistance and type 2 diabetics. A nice hot cup of organic coffee is a sure fire way to get the nervous system jacked up naturally. Either for a hard workout at the gym, a meeting with your co-workers, or you have a large assignment due for your boss, coffee can give you the mental boost you need immediately. But I suggest 3 rules with coffee 1.) Don’t drink coffee after 3:00 pm unless you really have to, as caffeine has a half life of up to 6 hours 2.) Drink real coffee and even organic when possible, not cheap instant coffee 3.) Consume coffee before training not after, as you will wind up the sympathetic nervous system and delay your repair response in the body.

3.) Stay hydrated

It amazes me how many people take water for granted. If you ask my clients who train with me, they can confirm that I always have a water bottle with me, no matter what time of the day. A consistent habit of just sipping on water throughout the day will keep you optimally hydrated. Just in case you didn’t know, the formula for calculating how much water you should drink is as follows .

0.6-0.7 ounces per pound of bodyweight

Or

39 ml per kg of bodyweight.

Therefore, 120 to 140 ounces for a 200lbs man

Or

3.55 to 4.14 for a 91 kg man

Ref. charlespoliquin.com

4.) Stand in the sun for 15 minutes 3 x a day

In my recent journey through nutrition one of the most interesting things I have learnt is the fact that we are almost all deficient in vitamin D3. The fact is, we never get near enough sun compared to our ancestors. How is this? Well I guess it’s just the fact that everything, from work, leisure, and social events, is done indoors. A simple commitment to stand in the sun 2 to 3 times a day will enhance the uptake of vitamin D3. People often think that Vitamin D3 just aids in the integrity of our bones. But it does a lot more than that. As following Vitamin D3

-aids in enhancing mood and energy

-Increases the strength of your immune system

-prevents and aids the onset of type 2 diabetes and/or insulin resistance

-prevents cancer

-lowers the risk of hypertension

-Increases strength and gains in lean muscle

If you’re getting an energy blue during the day, I highly recommend going for a stroll in the sun. This technique for increasing energy works wonders, just try and reap the rewards!

5.) Do a 20 minute sharp workout

If you have access to a gym close to you then this will work a treat for increasing energy. Sometimes are gym routines are set for after work. But hitting the gym for a quick 20 minute burst can charge up your nervous system and leave you feeling energized and alert. But the trick is you don’t want to go longer than 20 minutes as you will slowly drain muscle glycogen (energy in the muscle) and you might find yourself more tired. Here are 2 sample workouts that last just around 20 minutes that will boost your metabolism and kick start you energy levels.

Sample A (full body burst)

A1.) flat bench press or dumbbell press          3 sets 15 reps tempo-2010

A2.) Chin ups or lat pulldown                         3 sets 15 reps tempo-2010

Rest 2 minutes

B1.) barbell squats or dumbbell squats           3 sets 15 reps tempo-2010

B2.) Romanian deadlift or hamstring curl      3 sets 12 reps tempo-3010

(superset exercises A.1 with A.2, followed by exercises B.1 and B.2)

Sample B (lower body growth hormone burst) by end of the workout you should feel like your thighs are going to explode!

A1.) barbell squat                                            3 sets 6 reps tempo-2010

A2.) dumbbell alternating lunges                    3 sets 12 reps tempo-2010

A3.) leg extensions                                          3 sets 24 reps tempo-2010

(superset exercises A.1, A.2, and A.3, one after the other)