The Power Of The Food Diary

The-Power-Of-The-Food-Diary

 

Although you might “already know” exactly what and how much you eat, you might be surprised.

I have about 3 pizzas a year. Not more. Do I plan them? No, not at all. But I became so aware of what I eat that I remember when I have them and with whom.

This wasn’t always the case of course, not when I managed to get my weight 20lb heavier or to about 60kg.

Writing down a short summary will enable you to automatically make changes. It just happens.

You might begin to feel guilty about what you eat, but that’s not necessary. Try to see this food diary as an experiment, a coach, rather than an evil need.

 

EXAMPLE

One of my clients loves to keep track of the meals throughout the day.

I normally ask for 7 days of detailed food journal, but my client wants to send me an email with a summary every evening. Which I love! Very dedicated and getting results.

Client’s eating habits have changed so much in the past 5 months since we’ve been training together, in terms of quality and quantity. Although if I ate like this I’d be hungry every hour, but everyone is different, this is ok for my client.

If you don’t have a coach, eEmail yourself what you eat every day, just like in picture below, and see how your habits will start to gradually change.

The-Power-Of-The-Food-Diary (2)

Will you do that? Many people ignore such advice thinking it’s not necessary. However, I may not be necessary to hold a food journal, but it will make it easier for you. So it’s up to you if you want the easy or the difficult way.

If not just get on a coaching programme with me – online or offline – and I will receive your emails and support you on the way. Message me or leave a comment below.

Online coaching programme is the Unleash Your Physical Potential through the MTI Academy. So contact me to schedule a free consultation and see if you qualify for this programme.

 

Complexity Of Movement Enhances Your Problem Solving Skills

Complexity-Of-Movement-Enhances-Problem-Solving-Skills

The more complex the movement it the more your brain develops,  enhancing your brain-body communication and coordination. What that means for you?

 

Everyday you perform complex tasks that requests a lot of back and forth communication between your brain and all other areas of your body, inside and out. Some of them we are conscious of, others are automatic and beyond out control.

 

Improving the communication brain-body mean you will handle these tasks more effectively and efficiently, with less risk of damaging your body. Complex movements involve using several muscles and joints in an exercise (i.e. squats or lunges).

 

But there is more than the physical. The more complicated the movement is (and now I mean more than how many muscles and joints are involved, but complicated movement) the more focus, thought and problem solving skills you have to put into it.

 

Just like a muscle your focus and problem solving skills will improve as you master movement, or Body Mastery as I call it. And where do you think you will use these? In your life, your job, as a mother or father, passing these skills on to your children.

 

You see, what you do in training is not, or shouldn’t be, only about fitness and health, as we see them from the outside. It has ramifications throughout your life and impacts the lives of the people around. We must look and develop beyond the surface, if we are to be motivated and consistent in anything we do.

 

Unleash Your Physical Potential 12 Weeks Programme was created to develop these skills, and many others. Sure, it involves physical development – improving your fitness, stamina, strength – then we also have nutrition. But beyond the surface there is much more going on, you develop the skills, discipline, perseverance and focus you will always need no matter what you do in life or who you are.

 

The online programme is very complex, but I have structured it in such a way so you can take small bites and learn complex movements step by step. After 12 weeks of guidance from me, and another 12 weeks developing by yourself (there are 2 parts on the programme) you will have gained a tremendous amount of knowledge and several training routines, to develop the body and mind.

 

WHO IS IT FOR

There are 2 groups of people who’d benefit from this programme:

1. Those getting back into fitness or getting into fitness and want to do it the right way

2. Those already fit but with the desire to learn more, develop new skills, improve performance, and learn new exercises and techniques.

 

Have a look at the programme, sign up for a plan, and let’s take your health, fitness and life to the next level. Unleash Your Physical Potential

Why Your Low Back Pain Keeps Coming Back

Many people approach me saying they experience low back pain, they have therapies and treatments but the pain is still coming back. There is a reason that happens and I will explain in here.

Firstly, you must ensure your low back pain is not cause by specific conditions such as a result of an accident, a problem with discs or any specific reason. Your doctor or GP will say it’s “non-specific low back pain”.

This means it’s mechanical pain, which can be caused by poor posture, lack of physical movement, flexibility and mobility (in other areas of the body not only around your lumbar region), sitting for long hours and particularly in a bad position, and in general placing a lot of pressure on your body which ends up being too much and causes pain. You’ve got the idea.

If it’s mechanical lower back pain then this article is relevant to you.

 

Here are a few reasons your lower back pain keeps coming back:

1. You fail to practice the movements your physio gives you. I don’t blame you, they are boring, but hey they work.

2. You do what you therapist recommends but:

A) you are not consistent – so you lose the benefits you initially gained

B) there is no progression – your body gets used to the exercises and does not respond to them anymore

3. The source of the pain has not been identified. Your pain can come from the position of your feet. It can come from how you sit and stand daily (your physio doesn’t know what you do when you are not there and they don’t have time to check on you and repeat 100 times the same advice). Your pain can come from certain tight or shortened muscles in the body. And it can be from how you walk, run, squat, lift and so on so forth. Your therapist cannot see all these elements.

4. The source of the pain has been identified but you are not aware of it or don’t fully understand it. If you,, the patient, do not understand where this pain comes from you will fail to comply with what your therapist advises you to do. This is how the mind works. We need to understand why we do the things we do, that will motivate us to do them and be consistent.

5. You stop moving because of pain. I don’t blame you. When you are in pain you don’t feel like doing anything. However, if it’s non-specific low back pain, not moving can make it worse. Movement is essential to reduce pain in the body. Sounds counter intuitive but it’s true.

 

Your therapist knows what they are doing, they are qualified. But they are not coaches. They simply do not have the time to keep you accountable, to work with you long term. This is a coach’s job. To ensure continuous support for your recovery

 

The Merisoiu Technique has been designed to help people like you reduce pain in the body and reduce the risk of it coming back. We strive to get your body fully functional and unleash your true physical potential.

We use movement patters we have evolved to perform (Natural Human Movement) and Martial Arts elements (similar to Tai Chi or Chi Gong) to enable you to solve your problems.

Furthermore, we keep in touch with you through calls, emails, texts, online programmes, in between the sessions to ensure you are consistent with the habits and get the results.

Moreover The Merisoiu Technique is designed to bring movement in your daily life. It’s a lifestyle not a fitness regimen.

The Merisoiu Technique is much more profound than fitness. It’s a true way of living life.

 

Do you suffer with low back pain?

Do you spend loads of money on therapies?

Does it keep coming back?

It’s time to stop, and break the vicious circle.

Book a FREE Consultation

The Best Exercise For Your Triceps

The-Best-Exercise-For-Your-Triceps

Have you ever thought whether there is a different exercise out there, more interesting and less boring than the usual diamond pressups and triceps extension? Among the best arm workouts you can do is this funny looking exercise, which uses only your own body weight? Yeah, you hear me right, I am an advocate of body weight training. That’s because for the majority of people, body weight training is enough and it can be progressed and regressed.

Furthermore if you practice this triceps exercise you not only tone your triceps bu you also:

  • improve your posture (probably the number 1 benefits of this triceps exercise in my opinion)
  • strengthen your core muscles (abdominal muscles, side of the abdomen, back muscles, hips and diaphragm)
  • protect your lower back and reduce the risk of low back pain (for many people standing exercises or pressups and planks can be detrimental if they do not have good core control and body awareness; problem solved with this triceps exercise)
  • stabilize your shoulder joint (stronger in a safer way)
  • stretching and opening up the chest and shoulders
  • shoulder mobility
  • mobility in wrists and ankles
  • finger strength (particularly if you practice on uneven terrain, such as the outdoors)

What does all this mean to you? It means you can have a toned, strong, fit, healthy and truly powerful body in a safer way (this is key). Well….you must do other exercises of this type as well, do develop the body all round.

When I say “of this type” I mean exercises that work more than just big muscles in the body, think about posture, fingers, toes, mobility, flexibility and much more.

Remember, you are as strong as your weakest link.

That’s why I believe this is triceps exercise is among the best out there. One that enables you to strengthen your body in a safer way than other methods.

Here’s a video we made at one of The MTI Online Academy : The Crab Walk or Inverted Crawl.

 

 

What’s For Breakfast? – The Deconstructed Salad

What's For Breakfast? - The Deconstructed Salad

What should you have for breakfast?

Many ask me this question when I say breakfast cereal is not food. So what to have?

Simple, have food. Anything you want, anything you like, as long as it’s healthy. There are no rights a wrongs. As long as the food you have is nutritious, satisfying, fuels the body and you enjoy it, have it.

I can have chicken an rice for breakfast. You may not like the idea, so you won’t have that.

In this video I show you a different option. A meal (breakfast, lunch, dinner) which you can make however you want. I gathered what was left in the fridge, before I go grocery shopping. Simple, fast and very healthy and satisfying.