The most common question I get asked by strangers...

The most common question I get asked by strangers (seriously, this happens at least 2 or 3 times a week!) is this:

"Martial Arts?"

Sounds weird I know, but because I train differently to everyone else in the gym (i.e. not going from machine to machine), people automatically assume I must be training for something specific. 

Well...

I am.

I'm training for LIFE.

Better movement and movement-based training is NOT reserved solely for athletes training for a specific sport.

YOU ARE AN ATHLETE.

You need to be able to move your body well, with balance and strength, all day every day, for the rest of your life.

And if you're not training for that, then you're only going to get worse at those things as you age.

You don't "get old" because of your time on this planet, you get old because you stop moving like a young person.

Your chronological age doesn't have to dictate your ability to do stuff.

But if you're not doing those things, you will lose the ability to over time.

Use it or lose it.

Training on machines will build strength in those specific exercises - you'll get strong "on that machine", but that doesn't translate to being able to move and function well.

If you train movements, human movements, then you're strengthening the movement patterns that you use in every day life.

Think about it - what use is your 100kg bench press if you can't climb the stairs?

What use is a 200kg Deadlift if you can't kneel on the floor to play with the kids?

How are your tricep push-downs going to help you carry the shopping in one arm and a child (your own child, I hope) in the other?

Stop training "exercises" and start training movements.

That's my aim. I'm not training for martial arts (although many years ago that was my main hobby), I'm training for better movement and resilience.

That's also my aim with my coaching business. I help people improve their health and Move Better

If you want to get started with training like a human, get in touch and we'll get you started.

It's also the primary focus of MoveBetter.Club, so if you're not ready to invest in coaching just yet, I'd definitely recommend you check it out to get started.

To better health and movement!

Mark

What are humans supposed to eat?

Diet is a hot topic, and which "Diet" to follow is an ongoing argument.

As a Personal Trainer I've studied nutrition for nearly 20 years. 

I've completed courses and qualifications on nutrition, read multiple books, spoken to other coaches and clients, and basically absorbed as much information as I can on the subject in order to come to my own conclusions based on education and evidence, not just taking someone's word for it (no matter who they are).

And I've got to say it's a mess!

Not all people are the same, not all "Diets" are the same, and there's no one-size fits all "Diet".

What you have to do is look at what all of the most successful "Diets" have in common.

Usually it's:

- Appropriate calorie intake for the desired outcome

and

- A focus on real food, not fake foods

Really good "Diets" will also look at:

- Hydration (and what you're drinking)

- Sleep

- Lifestyle 

and

- What training you're doing

However, the most logical approach to nutrition, in my eyes, is to simply look at what humans have been eating for thousands of years, not the last few decades.

And I've got to say, the carnivore diet makes the most sense to me.

Whilst I'm still wrestling with the idea that vegetables may actually be bad for us, which goes against literally every nutrition course I've ever done, it does make sense.

Humans are hunters.

A tribe that was unsuccessful hunting would have died out pretty quickly.

They wouldn't have survived eating just plants.

Whilst animals can run, hide and fight to protect themselves, plants are stuck in the ground. And they don't want to be eaten.

So if they can't run, hide or fight, how would they protect themselves???

With chemicals that stop them from being eaten. Toxins.

And by eating plants, we are taking in those toxins - which explains why many people can't eat certain vegetables - because they're more sensitive to those chemicals.

The rest of us may be able to 'tolerate' them better, but that doesn't mean they're not doing us harm at some level.

The most successful humans were the best hunters.

Those are the tribes that thrived.

This, to me, says it all.

We'd have hunted for our food (animals), and only supplemented that food with plants if there wasn't enough.

Plants were for survival only, not to thrive.

Yes, there's an argument for vitamins and minerals in vegetables, but we also need to consider what the most prized parts of the animals were...

The organs.

Organ meats (liver, kidneys, heart, brain, eyes, testicles etc.) contain ALL of the nutrients we need to survive and thrive.

Our ancestors knew, either intuitively or by trial and error, that the organ meats were the most important parts to eat.

So, while I'm not saying at this point that you should stop eating vegetables, I am an advocate of eating meat, and organ meats (and eggs) for the bulk of your nutrition, and maybe questioning if vegetables are actually as good for us as we've been led to believe.

Obviously the quality of your meat is important (but let's face it - with everything they spray on crops these days, if the plant toxins don't kill you, the cocktail of chemicals they've been sprayed with will certainly do some damage!), so try to get the best that you can afford - organic and grass-fed is good.

(I get most of my meat here - it actually works out cheaper than the supermarket most of the time!)

I've never been a fan of vegetarian or vegan diets, and this is yet another reason why I truly believe that meat is an essential part of the human diet, and you need it to thrive.

Yes, I know there are healthy, fit and strong vegans out there, but that's not the majority, and the ones who make it work (long-term) use everything we know about food science to ensure they're getting it right - not just foregoing meat and living on banana sandwiches! 

Sorry vegans. I'm just not convinced. There are certain nutrients that we just can't get from plants.

Diet is a HUGE topic, so this is only a small part of it.

If you want my help with it, by all means get in touch and we can talk about Coaching.

I just hope after reading this you at least start to question what the best diet for humans might be, and maybe experiment a little.

For further reading I'd highly recommend The Carnivore Code

To your health!

Are you satisfied with your results?

When I talk to people about health and fitness they often tell me they know what they need to do.

...but the problem is - they don't!

They either don't DO it... or really, they DON'T know what they need to do.

I've been a Personal Trainer for nearly 20 years, so people always ask me about fitness and what to do (because they're not getting the results they'd like to see), yet when I suggest booking in for a consultation, they instantly dismiss it because they "don't need a trainer", they "know what to do"...

They ask for help, then don't want to hear the answer (or think I can just tell them in 30 seconds and it'll work like magic).

Maybe you've told yourself the same thing - you know what to do, you don't need to hire a coach.

So the question is - are you satisfied with the results you're getting?

Are you happy with the way you look, feel and perform?

Because if you're not - you DO need a coach!

If you're not getting the results you want, then you're doing something wrong.

It's that simple.

Now, you may not want to pay for a Personal Trainer. You'd rather spend your money on some new shoes, a new golf club, the latest iPhone, a Chinese takeaway, a meal in a fancy restaurant or just a few pints down the pub a couple of nights a week...

But you also want to look good. You want to feel good.

So why are you so opposed to investing your money into yourself rather than "spending" it "on" yourself.

If all you've got to show for all your hard work is "stuff", I'd say (my personal opinion), you're wasting your money, because at the end of the day, your health is far more valuable than any junk you can accumulate.

I think the NHS and free healthcare has allowed us to be complacent with our health and place too little value on it. Rather than invest in our health, we wait until it's gone then get it "fixed" for free. 

Except it's not fixed, is it?! We're sicker than we've ever been despite the best "healthcare" we've ever had...?!

People care more about how they look than how healthy they are.

They'll spend money on fancy clothes, fish lips, expensive jewellery, flashy cars, god knows how much on make up and creams, pills and potions... all to avoid the little bit of effort required to actually get in shape!

All I want for you is to realise that your health is the most important thing in your life. Your health IS your life.

Everything else pales in comparison.

My goal is to help as many people as possible to improve their health and enjoy the benefits of a strong, healthy body, mentally and physically, for as long as possible.

That's why I do what I do.

So, if you're not satisfied with the results you're getting and are worried that things are getting worse, not better - get in touch and we can discuss how I can help you.

The simplest (and cheapest) way to get started is to join MoveBetter.Club where I've laid out everything you need to do to start seeing positive changes.

If you want a bit more accountability and support, I have a group coaching program that's still very affordable.

And if you want one-to-one support and accountability, and my personal help and guidance all the way through, you can apply for Online Coaching with me and we'll book in a call to see if you're a good fit for the program.

I hope I can help you.

Mark

What Do I See When I Look In The Mirror?

We all want to look better.

The problem is... we're never happy.

The grass is always greener.

To most, I [apparently] look to be in pretty good shape.

But in truth, I feel I've got a LOOONG way to go still.

I resent that I don't look how I want to look after years of consistent effort, hard training, watching what I eat, even making a career out of helping other people achieve great physiques.

When I look in the mirror I see:

• A bit too much body fat
• Skinny legs
• Almost no shoulders
• Small arms
• A spongey waistline
• Bad posture
• No chest

Probably the same things most people see to some extent.

But working with and around guys who look amazing, how I'd want to look... They're all thinking the same! They don't see a great physique, they see the flaws and imperfections.

Body dysmorphia is real, people!

But it's not all bad.

You can USE that to spur you on, to make continual progress and to motivate you to work harder.

Don't get all depressed that you don't look the way you want (you never will, because there'll always be something you want to change).

Don't throw in the towel and say it's all pointless.

Focus not on how you look right now, or even on how you want to look (though I'm sure you've got a good idea), but on the progress you've made or are making.

I've had so many people over the years who've refused to take their "before" photos and regretted it 6 months down the line.

You'll never reach "perfect", but if you take pictures and compare them every few months, you'll see progress.

As long as you're seeing progress when you compare - you're doing it right!

Either carry on doing what you're doing, or if you want faster progress, tweak things to up the game; just make sure you're being realistic about what's achievable in your set timeframe.

So don't worry about what you see in the mirror not being what you want to see.

Use it to inspire you and make damn sure that when you compare photos in 6 months you've done something about it.

I hate seeing photos of myself - all I see is the negative, but what I'm really seeing is an opportunity to get better.

I'm not saying be happy with how you look no matter what, or to focus on the the negatives, I'm saying look at it from another angle and appreciate the flaws. See them for the opportunities they are.

Also consider the cost of getting into that "ideal" shape.

Time.
Effort.

Sacrificing family time for training.

Going without or limiting foods you enjoy.

Being miserable.

It's HARD work to get in cover model shape, and hard work to stay there.

Are you willing to pay that price?

Or would you be happy with being in "decent" shape, but still having time to enjoy yourself and have the odd treat? Being healthier and more energetic, not drained and tired from training all the time?

I've changed my focus over the years, especially since having kids.

I want to be here for as long as I can, for them.

I want to be able to keep up with them, maybe even beat them at sports even when I'm old.

I started to feel my knees hurting when I knelt on the floor to play with my 5-year old and couldn't stay there for more than a few minutes - then walked like an old man for a minute when I got up.

(That's not the case any more - now I can kneel or sit on the floor for as long as I want, the way we should be able to!)

And I created MoveBetter.Club to teach all of this to anyone who wants to know, even if they don't have the budget for Personal Training.

The point is, your goals will change and you'll always want more - it's natural.

The millionaire doesn't stop - he then wants 10 million... then 100 million... then a billion...

Fitness is the same. Why would you be happy when you know you could look and feel even better?

Don't get too hung up on what you see in the moment, instead focus on what improvements you made over time, be that a month or a year. 

As long as you're making progress, be happy.

And if you're like me, and no longer care who benches more than you but DO care about being able to move and function well now and in future, check out MoveBetter.Club.

Mark

What Are The Benefits Of Earthing (also known as Grounding)

You've probably heard me talk about Earthing (also known as Grounding) before...

But what is it? Why should we do it?

Basically, Earthing is just getting in contact with the Earth.

The same way you need to "Earth" an electrical socket, your body also needs to be Earthed.

As we move around in daily life, we build up a charge, and we need to be in contact with the Earth to dissipate that charge.

The problem is, most people never (ever) come into contact with the Earth.

We walk around in rubber-soled shoes, insulating ourselves from the Earth when we go outside...

and when we're inside, we might take our shoes off, but again, we're insulated with floor coverings - we're not actually in contact with the Earth.

The issue this causes is that that charge that builds up in our bodies promotes inflammation, and inflammation is the root cause of just about every illness we suffer!

I wanted to highlight a few key benefits of earthing that have been reported by proponents of this practice:

1. Reduced Inflammation: Grounding has been shown to have anti-inflammatory effects on the body. Studies have suggested that direct contact with the Earth's electrons can help neutralize free radicals and decrease inflammation, leading to improved pain management and enhanced recovery.

2. Improved Sleep: Many individuals have reported better sleep quality and reduced insomnia after incorporating earthing into their routine. The grounding process is believed to regulate cortisol levels, synchronize our circadian rhythm, and promote a sense of calm, ultimately leading to a more restful and rejuvenating sleep.

3. Enhanced Stress Reduction: In our fast-paced modern lives, stress has become an all too common companion. Earthing offers a natural and effective way to counteract the negative effects of stress on our bodies. By grounding ourselves, we can restore balance to our autonomic nervous system, reduce cortisol levels, and experience a greater sense of calm and relaxation.

4. Boosted Immune System: The Earth's electrons have been found to possess antioxidant properties, which can help neutralize harmful free radicals in our bodies. By bolstering our antioxidant defenses, earthing may support our immune system's ability to combat illnesses and promote overall health.

While the concept of earthing may sound unconventional and a bit hippy, many people have reported experiencing positive results from incorporating this practice into their lives. 

Whilst the scientific research on earthing is still evolving, and further studies are needed to fully understand its mechanisms and validate these claims, I truly believe that it's something everyone should be doing.

It's zero cost and can't do any harm - so why wouldn't you try it?!

If you are curious to explore earthing further, I encourage you to try incorporating it into your daily routine. 

Simply find a patch of grass, soil, or sand, kick off your shoes, and spend a few minutes connecting with the Earth. Observe any changes in how you feel and keep an open mind.

Take your shoes (and socks) off at any opportunity you have and get in contact with the ground. Just do it safely, obviously!

You could even hug a tree! 🤗🌳🤣

When I walk the dogs, there's a long stretch of grass that I know is safe to walk barefoot on, so I always do, and keep this going right up to the point it gets too cold in the winter.

I also like to paddle in the river. Water is a GREAT way to get earthed!

If you want to learn more about it I highly recommend that you read (or listen to) the book Earthing. It's a real eye-opener!

And if you want to take it to the next level (remember, we want to be grounded for as much of the day as possible), I'd recommend investing in an Earthing Bedsheet

If you can sleep grounded, that's a good 8 hours of your day covered, and it can also help you sleep better.

I've been sleeping grounded for years now! My last sheet actually fell apart because we'd slept on it almost every day for about 5 years! (So while it may seem a bit pricey for a bedsheet - it's worth it!). We only took it off to wash it, then it was straight back on again.

And while it may be difficult to tell if it makes a difference because it's a bit subjective, I truly believe it does (if you read the book - you will too) and I hate when we go away and don't have the sheet!

The final 2 things that I do personally to try and stay grounded as much as possible is to use a Grounding Mat when I'm working at the computer - you can either put it under your keyboard so your arms are touching it, or on the floor and have your (bare) feet on it.

And a grounding wrist band/anti-static wrist band when I'm sitting watching TV of an evening. You just plug it into the wall socket (don't worry, only the earthing pin is connected, not the live wires! ⚡)

Again, this may sound a bit crazy, and I've had to explain myself to guests (and my parents who think I'm mental) many times, but who cares what other people think - I'd rather try and convert them and have them benefit from it than try to hide it because of what they might think.

So, just try it.

I'd highly encourage you to read into it further, because the more you know and the more convinced of it you are, the more likely you are to do it and benefit from it.

We'll address the biomechanics benefits of being barefoot another time (probably should have started there as it's less hippy and easier for many to buy into, but hey ho!).

Mark

Every man needs a good WOMAN...

It's true.

Come to think of it, every woman needs a good woman.

What am I talking about?

Water
Oxygen
Minerals
Alkalinity
Nutrition

These are all essential for health, and without any one of these, you're pushing your luck for staying healthy.

Water is the most essential element and we can't go for more than a couple of days without water before our body starts to shut down.

Most people are wlaking around in a constant state of dehydration, and as a result of this, suffer joint pain, back pain, headaches, and limited function of every organ in their body. Inadequate hydration has so many effects on the body I can't even begin to list them.

Suffice to say that it is imperative that you stay properly hydrated for your body to function properly.

A good rule of thumb is to drink 1 litre of water per 50lbs bodyweight.

And no, tea, coffee, alcohol, fizzy drinks, ANYTHING other than water just won't do.

Oxygen is again, essential for life. I feel like I'm insulting your intelligence just by pointing this out! Yet as obvious as this is, people don't breath properly!

Yes, we breath, but we don't breath fully, using our entire lungs and abdomen. Long, deep breaths of clean, fresh air are what we need for health, not the shallow, hunched over breaths we take most of the time.

Take time out every day to take 10 or 15 deep breaths. Take a deep, belly breath in for 5 seconds, hold for 10, and exhale for 10.

This will help to oxygenate your blood, improve lymph drainage (clear the crap out of your body), and expand your ribcage.

Sounds simple, but do this every day and it WILL have an impact.

On top of that, try to pay attention to your breathing. If you find yourself slumped over a computer desk, sit up, and take deep breaths for as long as you can remember to. Then when you find yourself slumped over again, repeat! Do this until your body remember to sit tall and BREATHE!

Minerals - All of the biochemical reactions that take place in your body require minerals, they are also required to maintain proper cell function.

Unfortunately most of the foods that plague our diets these days are severely deficient in vitamins and minerals, meaning we're left devoid of these valuable minerals.

This leaves our bodies chemically imbalanced, and makes it impossible to maintain optimal health.

Simply eating a healthier diet, with more fresh vegetables and fruit will help, but a good mineral supplement such as Colloidal Minerals will also go a long way towards helping.

Alkalinity - This one you may not have heard of, but research shows that disease, fungus, parasites and many other health problems like cancer, heart disease, premature ageing, obesity, allergies, fatigue, can all come from a having an acidic body.

In fact, most diseases (including cancer), and all parasites (which studies suggest up to 85% of people have) NEED an acidic environment to live.

So if you can make your body alkaline, instead of acidic, the health benefits are almost immeasurable!

And this is easily done by following a healthy diet, and using a green drink such a Liquid Chlorophyll, which are alkaline and will help to shift your pH levels back to where we want them. Aside from that, eat plenty of alkalising foods.

You can find out more about alkaline diets here.

Nutrition - Good nutrition is essential to health and wellbeing. It encompasses all of the above and more.

You need to be well hydrated, obtaining all of the essential vitamins and minerals from your diet (even if that means supplementing to fill the gaps), and cutting out ALL foods and drinks that are detrimental to your health.

If you haven't downloaded it yet, enter your name and e-mail in the box on the right of this page, and I'll send you some healthy eating hints and tips that will steer you in the right direction.



If you're interested, I use the following supplements on a regular basis, along with daily exercise and a healthy, balanced diet: -

Liquid Chlorophyll (to clean blood and alkalise body)
Omega Blend (I'm sure you've heard of the benefits of Omega 3 fatty acids...)
Super Supplemental Multi-vitamins (to help supplement what's missing from our food)
Colloidal Minerals
Vitamin C (just get the best one you can afford, ideally with Lyceine)
Vitamin D (Same as above, best you can afford - or just get more sun!)


I'm sure now no-one will disagree that everyone needs a good WOMAN. So go get one! :)


Mark