Life Design


For a long time I thought I was happy with my job, I was doing what I’d set to do in joining the Royal Marines. I worked with like-minded people, got paid to stay exceptionally fit, got fed four times a day and was provided with a roof over my head. The trade-off was that I was expected to do what I was told do whether I liked it or not and, some of the things I was asked to do I really didn’t like. However I was still happy living my dream.

Or so I thought.

Continue reading Life Design

There’s More to Maintaining Your Ideal Body than Just Input and Output


For some reason, even with all the science and information available out there, diet and exercise are still the main focus of attention when it comes to fat loss. The thing is as important a part as they do play in the process, it’s just not as simple as “burn more calories than you consume.” I still meet people on a regular basis who live by this misguided rule, now I’m not saying it doesn’t work, however, it generally only works in the short to medium term, not indefinitely. It’s an outdated model because there’s so much more to fat loss than just diet and exercise.

During my research and development for my book I discovered a number of things that, when factored into your fat loss and maintenance programme, make a huge difference in your ability to achieve and hold onto your desired outcome. So here I want to share with you four key elements that I drill into all my clients from day one to ensure that they continue to make progress.

Sleeping Baby

1. Quality Deep Restorative sleep. Sleep Like a Baby.
Now I know some of you may be thinking, what is he on about, sleep is sleep. Well there is a big difference and there is a common misunderstanding about sleep, and that is how much do we need and also that it should be constant sleep throughout the night. When we sleep we go through different depths during a 90 minute cycle called the ‘Ultradian Rhythm’. What this means is that we drift off into a light sleep, drop down into REM or Dream Sleep and then into Deep Restorative Sleep and this is where your brain and body recharge, repair and restore themselves. Without this quality deep restorative sleep we can wake up more tired than when we went to bed because we have been dreaming too much and never getting into that deep sleep. When we remain in that light sleep and REM sleep states we can be interrupted by our dreams and by outside noises that bring us up into conscious awareness and break that natural sleep pattern. I want you to understand that this is a normal part of the cycle and it is why we don’t have 7-8 hours of completely uninterrupted sleep, we wake up and go back to sleep a few times throughout the night. What is really important is that we go into the Deep Restorative Sleep state and recharge, repair and restore. This is why sleep is one of the first things I discuss with a new client, because it really is that important.

If you’re really serious about optimising your health and/or losing fat, then you really need to pay more attention to your sleep patterns and habits and make changes here first before doing anything else in order to get maximum benefit from your training and nutrition.

If my client’s fat loss stalls and/or they’re losing momentum and energy, I don’t start analysing their nutrition plan or increasing their exercise frequency or intensity. I look at their sleep quality and quantity, and their chronic stress level to see where we can make some changes.

As a society we are chronically sleep-deprived and over-stressed. Individually these elements can cause severe health problems and hinder fat loss. When you combine them they are disastrous for your overall health and your fat loss goals

Have you noticed that when you are exhausted you feel hungrier than usual? This is not your imagination. Not getting enough sleep affects leptin and ghrelin, which are  your hunger hormones.

A consistent lack of sleep will make you hungrier and much more impulsive, and you will have an almost insatiable craving for high-carbohydrate foods. This makes avoiding the muffins and cakes at the coffee shop or turning down the bacon rolls at the office a nearly impossible feat. Being chronically sleep-deprived also significantly elevates your cortisol levels  and insulin resistance and this affects your fat loss and your overall physical and mental health.

If this doesn’t make you want to go to bed a bit earlier, another reason is that adequate sleep is also crucial for cognitive function, maintaining a positive outlook, and having a steady supply of energy so that you can keep up with your kids, run around with your dog, lift heavier weights, run faster/longer and all the other active things you love to do.

Reflective Questions:
• Am I getting quality deep restorative sleep each night within an average of 7 hours sleep?
• If not, what am I prepared to change to ensure I get that quality sleep? (For example: Stop watching TV in bed. No phones, kindles, iPads etc in the bedroom at night to avoid the temptation to stay up interacting with social media)

Train Smart

2. Don’t Train Harder, Train Smarter. That Includes Variety.
When I was serving in the Royal Marines, particularly during basic training, I couldn’t eat enough because the amount of physical exercise was phenomenal. It was almost impossible to consume enough calories in a day to match my output. The same thing happened when I was racing in Triathlons, the problem was that it increased my appetite so much that all wanted I to do was eat and sometimes I simply didn’t have the time.

I finally understood a few years ago that high-intensity, steady-state exercise is not the best model for me, it turns me into a black hole for food. It was potentially far too easy for me to “out-eat” my training, which meant I was breaking even at best and running myself into the ground.

I recommend to my clients applying the Minimum Effective Dose Model to their training. Meaning, I totally understand that you love exercise and it’s important that you do just enough to elicit the desired results while keeping your hormones happy and your appetite in check.

For most people (who train regularly), this typically means two or three heavy strength-training days, one or two short-duration HIIT (high-intensity interval training) sessions, and no more than a couple of moderate-intensity, steady-state cardio sessions per week.
Getting too aggressive with exercise and doing an obscene amount of cardio, spending hours in the weight room each day, or doing two-a-day training sessions can lead to a voracious appetite, run down your immune system and lead to overtraining, which I’m guessing is probably not in line with your goals.

Reflective Questions:

  •  Is any type of exercise that I’m doing increasing my appetite to the point that it may be sabotaging, instead of supporting, my goals?
  •  What kind of exercise can I do instead to see how that makes me feel? (Example: Instead of running for 45 minutes, how about trying 15 minutes of intervals? Instead of that 60-minute Spin class, how about breaking it up into two 30-minute moderate-intensity cardio sessions throughout the week?)

Healthy eating

3. Eat Food That You Enjoy, Is Nutritious and Fills you Up.
When you think of fat loss, do you think it means eating the same boring foods, every day? Chicken breast, sweet potato, broccoli, egg whites, oats, and protein powder, day in and day out?

This absolutely can work because there’s nothing nutritionally wrong with it, in fact it’s full of great nutrients. What I can promise you is this. It won’t work for long, unless you actually love to eat like this and truly feel satisfied. Generally we can only tolerate so much bland, boring food that we don’t necessarily enjoy before we frantically wave the white flag and dive into a pile of junk food, never to return to it again…until the next time we want to lose fat!!

The key to making  your nutrition a sustainable part of your lifestyle is to ensure that you love what you’re eating. You have to enjoy your food in order to be satisfied and for me food is meant to be enjoyed. If you force down a meal that you hate because someone told you or you read somewhere that this is the way to lose fat, there is a high probability that you’ll be raiding your cupboards and fridge afterward for something to satisfy your palate.

Emjoy your meal

Fortunately on the Internet, there are millions of recipes right at your fingertips. While it may take you 20 minutes to bake a week’s worth of bland chicken breasts, it would only take you an additional few minutes to whip up a tasty sauce for them, try a new seasoning blend, or another way of cooking them. You can bake, broil, roast, slow cook, grill, steam, or sauté your food into an explosion of flavour with just a tiny bit more thought and effort. Trust me, it’s worth it.

Reflective Questions:

  • Am I currently eating foods I can’t stand but eat them anyway because I feel like I’m “supposed” to?
  • What can I do to those foods, or what can I substitute, to make eating an enjoyable experience again?
  • Can I spare an extra 20 minutes per day to improve the taste of my food? ( The answer is yes by the way.)

4. Choose the Right Form of and Amount of Cardio.
Cardio is a funny thing. For a while, it’s all many people wanted to do. Thankfully, times have changed and in particular, women have embraced the empowering feeling and advantages of strength training. The only downside to that is that cardio has started to get kicked to the curb to a degree. Cardio, like most forms of exercise, can be a wonderful tool when used correctly.
Is cardio necessary for everyone who wants to get leaner? Not really. But if you find that you’re a bit stuck, incorporating a couple of sessions per week could help.

Moderate-intensity, steady-state cardio is a way to burn calories, sure. More importantly, it improves work capacity, which can mean improved training. It can also aid in recovery from your strength workouts.

This is not a pass for a cardio free-for-all. Whatever form of cardio you choose, please make sure you’re doing the type that keeps stress low and your hunger under control.

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Reflective Questions:

  • What kind of cardio do I enjoy most? Walking, biking, cycling, swimming, rowing, running?
    Can I spare 20 minutes 2-3 times a week to incorporate some moderate-intensity cardio?
  • Am I prepared to do fasted cardio (train before eating to boost your fat burning capabilities) in the morning?
  • How did that cardio make me feel? Do I feel in control of my appetite? Do I feel energised? If the answer to those questions is yes, stick with it for a few weeks and see what changes you notice.

As you can see, when it comes to fat loss, there is more to the equation than simply restricting food intake and doing more exercise. If you find yourself stuck and not making any progress, take a look at these four things and see if making a few changes can help push you forwards and out of your rut.

As always, making changes in  your body begins with making changes in your brain in terms of how you think about and perceive all the different elements required to achieve your aim. Without starting with your brain and mind, you are almost certainly going to fail backwards at some point and have to start again and fall foul of the Yo-Yo process that millions of us get trapped in year after year.

One last but important note: Once you make a change, stick with it for at least four weeks, and then evaluate your progress before making any more changes.

For more advice and to find out about my Lifestyle Coaching Program that works your from the top down so that you make the changes in your brain/mind first setting you on the right path, with the right mindset right from the beginning, you can email me directly  at simon@simonmaryan.com

Have a fantastic weekend

Simon

Hypnosis and Blood Pressure


Cardiovascular Disease (CVD) kills over 160,000 individuals every year in the UK and is still the greatest cause of mortality in women. Furthermore, over 40,000 premature deaths, those in individuals under 75 years of age, are caused by CVD, with more than two thirds of these occurring in men.

Source: British Heart Foundation – Cardiovascular Disease Statistics 2014

CVDs are the number 1 cause of death globally: more people die annually from CVDs than from any other cause with an estimated 17.5 million people died from CVDs in 2012, representing 31% of all global deaths. Of these deaths, an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to stroke .

Source: World Health Organisation – Cardiovascular Disease

Blausen_0486_HighBloodPressure_01

Study 1: Hypnosis Reduces Blood Pressure Short-Term and Long-Term
Effectiveness of Hypnosis in Reducing Mild Essential Hypertension: A One-Year Follow-Up
http://www.tandfonline.com/doi/abs/10.1080/00207140600995893

Results: The present study investigates the effectiveness of hypnosis in reducing mild essential hypertension. Results show that hypnosis is effective in reducing blood pressure in the short term but also in the middle and long terms.

Notes: Thirty participants who were suffering from mild essential hypertension were randomly assigned to either a control group (which did not receive any treatment) or a hypnosis group (where each person received 8 individually tailored hypnosis sessions).

International Journal of Clinical and Experimental Hypnosis, Vol. 55, Issue 1, 2007
By: M. C. Gay, Univ. of Paris, France

average-blood-pressure-for-age

Study 2: Hypnosis Helps Lower Blood Pressure and Reduces Need for Blood Pressure Medicine Following Hospitalization
Pilot study of the effect of self-hypnosis on the medical management of essential hypertension.
http://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1700(199910)15:4%3C243::AID-SMI820%3E3.0.CO;2-O/abstract

Results: On follow-up, the hypnosis group showed greater downward change in diastolic blood pressure than the monitored group, with the attention-only group in between. Additionally, no subjects in the hypnosis group required upward titration of medications. The results suggest the value of adding self-hypnosis to the standard medical treatment for hypertension.

Notes: Medical patients diagnosed as hypertensive whose blood pressures were normalized while they were hospitalized were often found to require upward titration of medication upon follow-up as outpatients. Self-hypnosis was taught to one group of hospitalized patients; a second group received equal attention and time to relax without the specified procedure; and a third group was monitored with no intervention.

Stress Medicine, Volume 15, Issue 4, Pages 243-247, October 1999
By: Richard Raskin Ph.D., Charles Raps Ph.D., Frederic Luskin Ph.D., Pace University, New York, USA, Veteran’s Hospital, Northport, USA, Stanford Center for Research in Disease Prevention, Stanford, USA, Private Practice, Roslyn, New York, USA

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Study 3: Hypnosis and Biofeedback for Hypertension
The use of hypnosis and biofeedback procedures for essential hypertension.
http://www.tandfonline.com/doi/abs/10.1080/00207147708415989?journalCode=nhyp20#preview

Results: Hypnosis only and biofeedback only procedures were both capable of providing significant lowering of diastolic pressure. However, in intergroup comparisons, the hypnosis only procedure showed the most impressive effect. Unexpectedly, the procedure of combining hypnosis and biofeedback into one technique was as ineffective as the measurement only procedure.

Notes: In an attempt to evaluate a procedure combining 2 techniques, hypnosis and biofeedback, which might effect significant changes in diastolic blood pressure in essential hypertensives, subjects were placed in 1 of 4 groups: hypnosis only, biofeedback only, hypnosis and biofeedback combined, or measurement only. The first phase-training sessions and brief follow-ups (1 week and 1 month) of the long-term study with 6 monthly followup periods, was evaluated.

International Journal of Clinical and Experimental Hypnosis, Vol. 25, Issue 4, 1977
By: Howard Friedman and Harvey A. Taub, Syracuse Veterans Administration Hospital and State University of New York Upstate Medical Center, Syracuse, New York, USA

The Positive Physical and Psychological Effects of ProArgi9 Plus: L-Arginine and Nitric Oxide


Proargi9+     Enhance Your Health With Synergy

We’ve known about the health benefits of nitric oxide for a long time, even before scientists were aware of its presence in the human body. Nitroglycerin, a drug that works on nitric oxide pathways, was adopted as a medical therapy for angina and high blood pressure in the 1880s, yet another century passed before we really understood how and why it worked.

The discovery of nitric oxide and its biological activities was so astounding that the 1998 Nobel Prize was awarded to the three pharmacologists who identified and furthered our understanding of this dynamic molecule and turned our understanding of the cause of cardiovascular disease upside down. Nitric Oxide performs a number of different tasks and has numerous benefits and I also want to explain how you can increase its production to improve numerous aspects of your own health.

Nitric Oxide’s Effects and Benefits
Nitric oxide is a key signalling molecule throughout the human body, without it we would die. It is produced by the endothelial cells lining the arteries, it penetrates the underlying smooth muscles and acts as a potent vasodilator that relaxes the arteries. Therefore, nitric oxide plays a critical role in blood pressure and overall circulation. It also keeps the endothelium in shape by curbing inflammation and oxidative stress.

Unfortunately, atherosclerosis, the underlying cause of heart disease and other vascular disorders, is characterised by endothelial dysfunction and a limited capacity to produce nitric oxide. It’s a vicious cycle. Diseased arteries can’t generate enough protective nitric oxide, and low nitric oxide levels set the stage for further damage, hypertension, and increased risk of cardiac events.

This explains why nitroglycerin is such an effective therapy for angina. It triggers nitric oxide production, which dilates narrowed coronary arteries, improving circulation and delivering much-needed oxygen to the heart muscle. Restoring nitric oxide availability also lowers blood pressure and helps treat erectile dysfunction. In fact, the popular erectile dysfunction drugs Viagra, Cialis, and Levitra work on nitric oxide pathways to increase blood flow to the penis and substantially improve erections.

How Nitric Oxide Helps
Additionally, this essential compound is generated in the brain, where it’s involved in neurotransmission. That’s why nitric oxide benefits also include protection against dementia and other neurodegenerative disorders. Nitric oxide is synthesised in the white blood cells as well and is used as a weapon against bacteria, fungi, parasites, and aberrant cancer cells.

In the gastrointestinal tract, it relaxes smooth muscle cells and helps regulate intestinal peristalsis and the secretion of mucus and gastric acid. Nitric oxide is also involved in insulin signalling, bone remodelling, respiratory function, ATP (energy) utilisation, and mitochondrial biogenesis, or the creation of new cellular “energy factories.” Since there are so many benefits of nitric oxide, it makes sense for all of us to boost our production of this essential compound.

Original source: http://www.drwhitaker.com/boost-nitric-oxide-levels-to-improve-health/

Goodbye Heart Disease, Diabetes and Strokes

The nitric oxide derived from L-Arginine is both directly and indirectly implicated in practically every cellular response and health condition imaginable, from the cardiovascular system to the immune system, and hormone function to nerve function. Although this is not an exhaustive list of possible applications for this amino acid, the following are the primary scientifically backed reasons that anyone, even healthy people, must consider adding L-Arginine to their health and wellness routine.

From a personal perspective, I have been taking ProArgi9 Plus for almost three years now and  began taking it as I had recently been diagnosed with a minor heart condition. Now almost three years on I hardly notice it at all, whereas previously it was very evident at numerous points through the day as my heart randomly tried to escape through my chest and caused shortness of breath and dizziness.

Also my father, who is now 70, has had heart trouble and been prescribed Warfarin etc and Statins. After about 12 months consistently taking ProArgi9 Plus he no longer requires Warfarin and has stopped taking the Statins. In combination with smaller food portions, healthier food, regular exercise of 20-30 minutes max, 5 times per week he is in better shape than he has been in quite a few years.

Proargi9+ & PDR

I am optimistic that the GMC will some day recognise the validity and efficacy of ProArgi9 Plus as has the AMA, because in the USA ProArgi9 Plus is the only non-pharmaceutical health supplement to be included in the Physicians Desk Reference (PDR) and GP’s there can prescribe it to their patients

  1. ProArgi9 Plus is one thousand times more powerful than any naturally occurring antioxidant in the body. L-Arginine`s antioxidant properties support various body systems and may protect against heart disease, stroke, cancer, and diabetes, as well as slowing premature ageing. [1, 2 ]
  2. ProArgi9 Plus offers wide-ranging cardiovascular support, including controlling blood pressure [3, 4] and plaque formation. Nitric oxide keeps arteries relaxed and pliable for normal blood pressure, preventing hypertension and angina. [5]
  3. ProArgi9 Plus enhances memory, [6] particularly long-term memory, and may help to reverse the effects of dementia and Alzheimer’s disease. [7]
  4. ProArgi9 Plus boosts human growth hormone (HGH) production, which has anti-ageing properties. [8]
  5. ProArgi9 Plus enhances communication of messenger cells between nerves and the brain. [9]
  6. ProArgi9 Plus may help improve immune function [10] and fight bacterial infections. [11]
  7. ProArgi9 Plus may help in the treatment and prevention of diabetes since many disease complications, including poor circulation and blindness, are vascular in nature. L-Arginine is also found to regulate insulin secretion in the pancreas. [12,13]
  8. ProArgi9 Plus may inhibit the division and proliferation of cancer cells. [14,15]
  9. ProArgi9 Plus helps with cholesterol control by lowering serum and LDL cholesterol levels. [16]
  10. ProArgi9 Plus enhances male sexual performance by treating vascular erectile dysfunction (ED). [17]
  11. ProArgi9 Plus anticoagulant abilities reduce clotting to lower heart attack and stroke risk. [18]
  12. ProArgi9 Plus reduces pregnancy-related hypertension, a risk factor for both the expecting mother and the unborn child. [19]
  13. ProArgi9 Plus is useful in the treatment of asthma by opening pulmonary pathways for easier breathing and the treatment of lung disorders. [20, 21]
  14. ProArgi9 Plus relaxes hypertonic sphincter muscles, preventing and healing haemorrhoids. [22]
  15. ProArgi9 Plus boosts lean muscle mass and preserves bone density by encouraging HGH production, [23] which also leads to a reduction in fatty tissue. Because of these properties, it may be useful in weight management and strength training.
  16. ProArgi9 Plus can help offset cardiovascular and lung damage caused by tobacco use,[24] since nitric oxide levels in smokers are less than half of those found in nonsmokers. [25]
  17. ProArgi9 Plus helps to accelerate wound healing [26] and post-surgery recovery. [27] Research has shown it is useful in treating burn wounds [28] and stimulates wound healing in the elderly. [29]
  18. ProArgi9 Plus may be useful in enhancing athletic performance due to its ability to boost exercise tolerance, [30] its beneficial effect on the lungs, and its effect on HGH levels. Which helps with building lean muscle tissue.
  19. ProArgi9 Plus may be used to improve the function of the prostate. [31]
  20. ProArgi9 Plus may prevent and possibly reverse the effects of osteoporosis by positively affecting bone mass. [32]
  21. ProArgi9 Plus has been used in the treatment of irritable bowel syndrome [33} and to reduce the occurrence of ulcers, particularly stress-related, without affecting gastric acid production. [34,35]
  22. ProArgi9 Plus may improve renal function and slow the progression of renal disease and age-related chronic renal failure. [36,37] Arginine`s protective effect on the kidneys may also benefit those with diabetes.

Source References:

  1. Kochupurackal P, et al. Nitric oxide: an antioxidant and neuro-protector. Annals of the New York Academy of Sciences. 2002; 962:389-401.
  2. Kumar CA, Das UN. Lipid peroxides, antioxidants and nitric oxide in patients with pre-eclampsia and essential hypertension. Med Sci-Monitor. 2000 Sep-Oct; 6(5):901-7.
  3. Brown, M.D., Dengel, D.R., Supiano, M.A. Nitric Oxide Biomarkers are Associated with the Blood Pressure-Lowering Effects of Dietary Sodium Restriction in Older Hypertensives. Circulation (Abstract I). 1997; 96:I-539.
  4. Rosano, G.M.C., Tanina, G., Cerquetani, E., Leonardo, F., Pelliccia, F., Bonfigli, B., and Chierchia, F.L. L-arginine Improves Endothelial Function in Newly Diagnosed Hypertensives. The Journal of the American College of Cardiology (Supplement A). 1998; 31:262a
  5. Moncada, F., Palmer, R.M.J., Higgs, E.A. The Discovery of Nitric Oxide as the Endogenous Nitro vasodilator. Hypertension. 1988; 12:365-72.
  6. Pautler EL. The possible role and treatment of deficient microcirculation regulation in age-associated memory impairment. Med Hypotheses. 1994 Jun; 42(6):363-6.
  7. Tarkowski E, et al. Intrathecal release of nitric oxide in Alzheimer’s disease and vascular dementia. Dement Geriatric Cogn Disord. 2000 Nov-Dec; 11(6):322-6.
  8. Ghigo E, Arvat E, Gianotti L, et al. Hypothalamic growth hormone-insulin-like growth facto-1 axis across the human life span. J Pediatr Endocrinol Metab.2000; 13 Suppl 6:1493-502.
  9. Fried R, Merrell WC. The Arginine Solution. New York, NY. Warner Books, 1999.
  10. Efron D, Barbul A. Role of arginine in immuno-nutrition. J Gastroentol. 2000; 35 Suppl 12:20-3..
  11. Korting GE, Smith SD, Wheeler MA, Weiss RM, Foster HE. A randomized double-blind study of oral L-arginine for treatment of interstitial cystitis. J Urol. 1999 Feb; 161(2):558-65.
  12. Piatti PM, Monti LD, Valsecchi G, et al. Long term oral L-arginine administration improves peripheral and hepatic insulin sensitivity in type 2 diabetes. Diabetes Care. 2001 May; 24(5):875-80.
  13. Mohan IK, Cas UN. Effects of L-arginine-nitric oxide system on chemical induced diabetes mellitus. Free Radic Biol Med. 1998 Nov 1; 25(7):757-65.
  14. Heys SD, et al. Dietary supplementation with L-arginine: Modulation of tumour infiltrating lymphocytes in patients with colorectal cancer. Br J Surg. 1997 Feb; 84(2):238-41.
  15. Brittenden J, et al. Dietary supplementation with L-arginine in patients with breast cancer (> 4cm.) receiving multi-modality treatment: report of a feasibility study. Br J Cancer. 1994 May; 69(5):918-21.
  16. Khedara A, Kawai Y Kayashita J Kato N. Feeding rats the nitric oxide synthase inhibitor, L-N(omega) nitroarginine, elevates serum triglycerides and cholesterol and lowers hepatic fatty acid oxidation. J Nutr. 1996 Oct; 126(10):2563-7.
  17. Chen J, Wollman Y, Chernichovsky T, et al. Effect of high dose nitric oxide donor L-arginine in men with organic erectile dysfunction. BJU Int. 1999 Feb; 83(3):269-73.
  18. Wolf A, et al. Dietary L-arginine supplementation normalises platelet aggregation in hypercholesterolemic humans. J Am Coll Cardiol. 1997 Mar 1; 29(3):479.
  19. Podjarny, E., et al. Pregnancy-induced hypertension in rats with adriamycin nephropathy is associated with inadequate production of nitric oxide. Hypertension. 1997; 29:986-991.
  20. De Gouw HW, Verbruggen MB, Twiss IM, Sterk PJ. Effect of oral L-arginine on airway hyper-responsiveness to histamine in asthma. Thorax. 1999 Nov; 54(11):1033-5.
  21. De Gouw HW, Marshall-Partridge SJ, et al. Role of nitric oxide in the airway response to exercise in healthy and asthmatic subjects. J Appl Physiol. 2001 Feb; 90(2):586-92.
  22. Fried R, Merrell WC. The Arginine Solution. New York, New York. Warner Books, 1999. pp 4-5.
  23. Stevens BR, Godfrey MD, Kaminski TW, Braith RW. High intensity dynamic human muscle performance enhanced by a metabolic intervention. Med Sci Sports Exerc. 2000 Dec; 32(12):2102-8.
  24. Heitzer, T., Just, H., and Munzell, T. Antioxidant Vitamin C Improves Endothelium Function in Chronic Smokers. Circulation. 1996; 94:9.
  25. Zeiher, A.M., Schachinger, V., and Minners, J. Long-Term Cigarette Smoking Impairs Endothelium-Dependent Coronary Arterial Vasodilator Function. Circulation. 1995; 92:1094-1100.
  26. Barbul A, et al. Arginine enhances wound healing and lymphocyte immune responses in humans. Surgery. 1990 Aug; 108(2):331-6; discussion 336-7.
  27. Braga M, Gianotti L Raedelli G, et al. Perioperative immuno-nutrition in patients undergoing cancer surgery: results of a randomised double-blind phase 3 trial. Arch Surg. 1999 Apr; 134(4):428-33.
  28. De-Souza DA, Greene LJ. Pharmacological nutrition after burn injury. J of Nutri. 1998 May; 128(5):797-803.
  29. Kirk SJ, et al Arginine stimulates wound healing and immune function in elderly humans. Surgery. 1993 Aug; 114(2):155-9; discussion 160.
  30. Bednarz B, Wolk R, Chamiec T, et al. Effects of oral L-arginine supplementation on exercised induced QT dispersion and exercise tolerance in stable anginapectoris. Int J Cardiol. 2000 Sep 15; 75(2-3): 205-10.
  31. Aikawa K, Yokota T, et al. Endogenous nitric oxide-mediated relaxation and nitrinergic innervation in the rabbit prostate: the change with aging. Prostate. 2001 Jun 15; 48(1):40-6.
  32. Fini M, et al. Effect of l-lysine and L-arginine on primary osteoblast cultures from normal and osteopenic rats. Biomed Pharmacother. 2001 May; 55(4):213-21.
  33. Sahin AS, Atalik KE, Gunel E, Dogan N. Nonadrenergic, noncholinergic responses of the human colon smooth muscle and the role of K+channels in these responses. Methods Find Exp Clin Pharmacol. 2001 Jan-Feb; 23(1):13-7.
  34. Ohta Y, Nishida K., Protective effect of l-arginine against stress-induced gastric mucosal lesions in rats and its relation to nitric acid-mediated inhibition of neutrophil infiltration. Pharmacal Res. 2001 Jun; 43(6):535-41.
  35. Khattab MM, Gad MZ, Abdallah D. Protective role of nitric oxide in indo- methacin- induced gastric ulceration by a mechanism independent of gastric acid secretion. Pharmacol Res. 2001 May; 43(5):463-7.
  36. De Nicola L, Bellizzi V, Minutolo R, et al. Randomized, double-blind, placebo controlled study of arginine supplementation in chronic renal failure. Kidney Int. 1999 Aug; 56(2):674-84.
  37. Reckelhoff JF, et al. Long-term dietary supplementation with L-arginine prevents age related reduction in renal function. Am J Physiol. 1997 Jun; 272(6 Pt 2):1768-74.

Free Places in My Lifestyle Change and Weight Management Program


I’m offering 3 free places in the next group of my Lifestyle Change and Weight Management Program. This works in groups of ten which is fantastic for developing group support and motivation and also for sharing previous experiences as well as the new ones as you work through the 90 Day Program.

90 Day Programme includes the following:

1. 90 days worth of 100% natural health supplements (this is the only thing you pay for at wholesale price, everything else is completely free) and Nutritional advice based on your current BMR and identifying your Macro needs based on your personal goals

2. Food diary and individual review

3. Recipe guides with shopping ingredients based on your macros

3. Exercise and training advice (training is optional extra for 1 to 1 or small groups)

4. Private Facebook Group for constant mutual support and additional resources

5. Members only bonuses and discounts

6. Psychological support to overcome emotional issues and habit changing, belief change etc: 1-2-1 and group

7. Copy of my ebook: Brain2Body Lifestyle, Nutrition and Exercise Manual

8. Training in individual plans utilising the Goal Setting section of my book

9. Weekly planner template and training in how to use it effectively

10. 2 meetings each month to keep you focused, on track and motivated to achieving your personal best

11. 2 Group calls each month to keep you focused, on track and motivated to achieving your personal best

12. 24/7 SOS text support

13. 10 week email coaching course to help develop your mental strength and resilience

Life Design Enables Mastering of Self-renewal and Generativity


10 skills  required to change yourself …

Managing the change cycle is a self-renewing process. It empowers people to be self-confident and generative. Generativity is defined as a process whereby we learn to follow our deeper interests and longings and bring about change. It helps us to avoid the dangers of self-absorption and stagnation because we learn to live in new ways that expand our horizons. The following are 10 skills for managing the change cycle. Each skill has a time in the cycle when it performs a critical function, however, all 10 skills are important at all times because to some degree parts of our lives are simultaneously at various places in the cycle.

Visioning or Dreaming the Plan – The dream or vision is the driving force for the life structure, a source of passion and values. The plan is the plot for making the dream happen.

Launching – Launching puts the plan to action; it requires commitment and personal mission.

Plateauing – Plateauing is the art of sustaining a successful life structure…. It is knowing when and how to keep enriching the dream/plan for as long as it makes sense to do so.

Managing the Doldrums – This requires coming to terms with decline, negative emotions, and feeling trapped in an increasingly dysfunctional life structure.

Sorting Things Out – Choosing what to keep, what to eliminate or change, what to add, and how to proceed into a revitalised life structure is the task of this step of the change cycle.

Ending a Life Structure – This requires an ability to say farewell with gratitude and clarity, which frees you to consider your next options.

Restructuring – This mini-transition can be used if the life structure could be improved through some specific changes.

Cocooning – The transition into a new life structure requires turning inward to take stock, to identify your own basic values, and to disengage emotionally and mentally from the former life structure.

Self-Renewal – Following successful cocooning, this step involves a rebirth of self-esteem, a re-evaluation of core issues and beliefs, and the recovery of hope and purpose.

Experimenting – Creativity, learning, risk taking, and networking give one a sense of purpose and power in creating a new life structure.

SELF-RENEWAL FOR COACHING AND SELF-COACHING

Finding meaning in our work is critical if we are to avoid stagnation and boredom (Bergquist et al. 1993). It is the responsibility of each individual to effect the change necessary to reinvent work so that it has personal relevance. Many companies are now requiring that employees take responsibility for their own professional development.

Some critical strategies required when being coached:

  • Honest assessment of self and skills
  • Genuine motivation and drive to establish and pursue a goal
  • Understanding and knowledge of the strategic challenges of their position and business
  • Commitment to establishing an action plan that is built upon realistic expectations and that draws upon available resources, both within and outside the company
  • Being able to accomplish successful career/professional development transitions within an existing organisation/life structure
  • Creating a new organisation/life structure requires personal motivation.
  • Successful transition is linked with one’s sense of autonomy or internal locus of control, and manifested in a willingness to learn and a positive attitude. It is the force that propels individuals to take the initiative in directing their own lives and careers.

Many people find value in their work as a source of new learning and challenge. “They return to school, enter training programs, or enroll in workshops and seminars to keep up to date in their current jobs or strike out on their own” (Bergquist). Others, hampered by lack of drive, fear of failure, or reluctance to exit company retirement plans by terminating employment, stay in unsatisfying and/or stressful jobs. Bergquist et al. ask if the sacrifice is necessary or worthwhile. “When does the time come for us to cease deferring gratification for the future and begin actually living the fabled future?”. Whatever their age, adults must find meaning and community in their work if they want to be generative and alive. Therefore, they must look toward continued opportunities to reinvent work as a central part of reinventing themselves.

“Life Design” takes all these factors into account both personally and professionally and helps you make the right choices for your future.

Build Your Self Discipline and Increase your Success


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I regularly work with clients who say things to me like, “I can’t do that” or “I’ll never have/be/do that”, etc, etc. Now there are a load of things going on with these small statements that have to be addressed in order for these people to make a break through, things such as limiting beliefs, perception, mindset, attitude and a certain lack of motivation due to all of these things. This can have a hugely negative effect on a persons self discipline and motivation to actually succeed and to work towards success.

Personal success, achievement, or goal, can’t be realised without self-discipline. It is possibly the most important attribute needed to achieve any type of personal excellence, athletic excellence, virtuosity in the arts, or any form of outstanding performance, because without it, there is no consistency and continuity of effort towards achieving that goal.

What is Self-Discipline?

It is the ability to control emotions, thoughts, impulses, desires and behaviours. It is being able to say No, to immediate pleasure and instant gratification in favour of gaining the long-term satisfaction and fulfillment from achieving higher and more meaningful goals.

To possess self-discipline is to be able to make the decisions, take the actions, and execute your game plan regardless of the obstacles, discomfort, or difficulties, which may come your way.

Being disciplined does not mean living a limiting or a restrictive lifestyle, nor does it mean giving up everything you enjoy, or, to relinquish fun and relaxation. However, it does mean learning how to focus your mind and energies on your goals and persevere until they are accomplished.

It does means cultivating a mindset lead by your deliberate choices rather than by your negative emotions, bad habits, or the sway of others who do not have your necessarily have the same desires as you. Self-discipline allows you to reach your goals in a reasonable time frame and to live a more orderly and satisfying life.

How To Develop Self-Discipline
it’s best to start with small steps, because no new process takes place overnight. Just as it takes time to build muscle, so does it take time to develop self-discipline? The more you train and build it, the stronger you become. In exercise, if you try to do too much at once, you risk injuring yourself and setting yourself back. Likewise, take it one step at a time in building self-discipline, begin by making the decision to go forward and learning what it takes to get there.

Learn what motivates you and what your negative triggers are and this begins by learning about yourself! Sometimes it is very difficult to fight off urges and cravings, so identify the areas where your resistance is low and how to avoid those situations. If you know you can’t resist cake, fries, or other temptations – stay away from them, do not have them around to lure you into moments of weakness. If you also know that putting pressure on yourself does not work for you, then set yourself up in an environment that encourages the building of self-discipline rather than one that sabotages it. Remove the temptations and surround yourself with soothing and encouraging items such as motivating slogans and pictures of what you want to achieve.

Learn also what energises and motivates you. Your willpower can go up and down with your energy levels so play energetic music to perk you up, move around, and laugh. Train yourself to enjoy what you are doing by being energised as this will make it easier to implement desirable and appropriate behaviours into your daily routine – which is really what self-discipline is all about.

Make the right behaviours a routine. Once you have decided what’s important to you and which goals to strive for, establish a daily routine that will help you achieve them. For example, if you want to eat healthily or lose weight; resolve to eat several servings of lean protein and green vegetables each day and exercise for at least half an hour.

Make it part of your daily routine and part of your self-discipline building. Likewise, get rid of some of your bad, self-defeating habits, whatever they may be. They can put you in a negative frame of mind and hinder your self-discipline. A poor attitude is also a self destructive bad habit.

Practice Self-Denial

Learn to say no to some of your feelings, impulses and urges. Train yourself to do what you know to be right, even if you don’t feel like doing it. Skip dessert some evenings. Limit your TV watching. Resist the urge to yell at someone who has irritated you. Stop and think before you act. Think about the consequences. When you practice self-restraint it helps you develop the habit of keeping other things under control.

Engage in Sports or Other Physical Activities

Sports are an excellent way to enhance self- discipline. They train you to set goals, they focus your mental energy and exercises you emotional energies, enables you to become physically fit, and teaches you to get along well with others by working as part of a team. Participating in sports provides a situation where you learn to work hard and strive to do your best, which in turn, teaches you to integrate the same the thought processes and disciplines into your everyday life.

Learning to play a musical instrument can be another great way to practice self-discipline. The focus, repetition, and application required in learning to play an instrument is invaluable. Achieving self-discipline in any one area of your life re-programs your mind to choose what is right, rather than what is easy.

Create Your Mindset for Self-Discipline

Get inspiration from those you admire. There are so many inspirational people i the world today and from throughout history. read books by or about these people and draw inspiration from them. Sporting greats such as Muhammad Ali, Michael Jordan, Gary player. Great leaders throughout history; Alexander the Great, Winston Churchill. Philosophers such as Aristotle who said:

“We are what we repeatedly do. Excellence then is not an act, but a habit”.

Visualise the Rewards

There is nothing more gratifying than accomplishing your goals. Practice the technique that high achievers and top athletes do and practice projecting yourself in to the future with your imagination. Visualise your desired outcome. See how your life can be different, hear how differently you talk about your self and how others do, feel how rewarding it is and the countless benefits you will enjoy. Remind yourself what it takes to get there.

The Benefits
It helps build self-confidence.
You accomplish more, and are therefore more productive.
You are able to maintain a higher tolerance for frustration, obstacles and negative emotions.
Allows you to obtain better health, better finances and a good work ethic.
You are able to reach your most difficult goals more efficiently.
The more disciplined you become, the easier life gets.
If we are to be masters of our own destiny, we must develop self-discipline and self-control. By focusing on long-term benefits instead of short-term discomfort, we can encourage ourselves to develop of self-discipline. Ultimately our health and happiness depend on it.

If you would like to join my online goal setting workshop group then drop me an email on simon@simonmaryan.com and take advantage of a free 20 minute strategy session with me and find out how you can build your self discipline and achieve your goals.

Here’s to your increased success, health and happiness

Simon

Create The Life you Want


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Every now and again life bares it’s teeth and bites you in the arse with them and that’s ok, because it gives you an opportunity to prove to yourself that you are made of tougher stuff, you are bolder, you are braver than you realised and that you can achieve so much more.

Today is a new day and a fresh opportunity to make a bold move in your life!! How you approach today makes all the difference in how it ends, it is your mindset, your attitude, your perceptions that make it what it is. So, face it with courage, faith in yourself and a can-do attitude and make a choice to create a shift in your health, career, relationships, and all those decisions in your life that you have been putting off.

We all need a dream yet when you have a dream that doesn’t need any help from others, then your dream is not big enough! Dream big and look for help and support from like minded people that can help you grow and shift up to the next level. Work for your own success not someone else’s, there are plenty of people doing that already!

When you commit to being a powerful force for good, for yourself as well as other people and a positive agent of change in the world, you will be surprised at what can happen. Have some fun and expand your capacity to dream, believe, create and learn to say no, no way, and no thank-you to requests that steal your time and the ability to choose and create a more expansive future for yourself. Life is way to short and precious to allow that to happen in your life.

So get up, wake up and get out of your own way and refuse to replay a past that you can not relive or change, or a future that you can not see or control. Be present, grounded and decide to create a life that you love! You deserve to be happy and enjoy your life.

Defusing The Power of Limiting Beliefs


How often are you full of good intentions and then never follow through on them?

Maybe you tell yourself it’s about time you made a few changes in your life, but feel you aren’t able to take action.

You may even be passionate about life, but run into countless roadblocks along the way.

When you get to the root cause of your failure, more often than not it is your own limiting beliefs and negative thoughts that are keeping you from your success. In most cases, you are a thought or two away from achieving success. So a single positive change can make all the difference in your life.

As you discover how to disengage yourself both emotionally and mentally from negative thoughts, you’ll watch your potential rise.

Even though it may sound a little strange, you may be surprised how much of an effect your limiting beliefs are having on you, and when you remove their power, you have a chance to dramatically improve your life. I am certain that when you break free from those limiting beliefs you’ll experience 90% of your goals and dreams being reached.

However, don’t anticipate a miraculous overnight transition in how you think and eel. You’ve been feeding negative thoughts and behavioural patterns for years and self-doubt has a hold on you. These years of negativity have an impact on your way of thinking and have impacted your confidence. You will find that when you stick with it, you can begin to experience an extraordinary change in your life.

Those old thought patterns aren’t your fault either. As a child, many of your views of the world stem from the experiences you’ve had and the influences from your parents, family, friends and teachers etc. This includes the belief and expectations for happiness, along with living a passionate life.

Even when you come from a stable, loving family, you can still face these struggles. The limiting beliefs may stem from interactions you’ve had with peers, social pressure or other events that have occurred in your life. As you move forward and you struggle, you begin to experience negative feelings about yourself and soon, you allow those dark thoughts to begin taking control over your life. In some cases, limiting you from ever reaching your full potential as you become self sabotaging because you don’t feel you deserve to achieve your goals. This is quite a common occurrence believe it or not.

As more time passes, these beliefs are further engrained in our minds. They become real to us and they begin to guide our fears. As we become adults, there are additional stresses, disappointments and responsibilities that begin to reaffirm the fears we have. This leads us to justify these limiting beliefs.

I want you to do a quick exercise. Imagine your life where none of the stuff that lead to these engrained limiting beliefs took place. You have a clean slate and all the possibilities of the world are open to you with absolutely no road blocks in your life and you believe can try and achieve anything.

To help you relate to this, think of a time when things went your way, or felt like they were. Even if you weren’t the smartest or most popular, you still were there and life is good, where would you stand? That is important to take into consideration for this.

Another important factor that you must not overlook, is your parents do not control your destiny, you do. Critical parents are often the dream crushers of the world. As an adult, they have no control over what you accomplish. Former teachers and peers who told you that a dream was impossible, they have no power over you either unless you allow it. The only person with any power over your life, unless you are willing to give it to someone else, is you.

Your abilities and skills are yours, so own them. When you accept that and own that, you can begin to transform your life and push yourself harder to reach your goals.

The limiting beliefs in your life aren’t something that can dominate you any longer. Before you know it, you have the enthusiasm and energy to take back control over your life. When you do:

  • You can do all the things your heart dreams of.
  • You can make things happen.
  • You’ll discover that passion for life you once had.
  • You can work past fear and take back your life.

Stop allowing your limiting beliefs to define who you are. Take back your life and realise that living in the past actually negatively impacts your life, and prevents you from finding your true happiness.

To get a better understanding of your own limiting beliefs, it can help to begin asking yourself some probing questions. These questions will give you some insight into why you are thinking the way you do.

15 Questions To Break You Free From Your Own Limiting Beliefs

1. What is your most debilitating limiting belief?
We all have limiting beliefs that hold us back. When you know which one is perhaps the strongest, you can begin to remove it from your life. Do you not feel like you’re good enough? Do you believe you aren’t making enough money? Are you under the impression you are unattractive or not smart? enough

2. Why is this limiting belief there, where did it come from?
This is a question you need to keep asking yourself until you answer it. Begin to write down all the reasons in your mind, regardless of how minor they are. Then keep this list.

3. Is there any evidence which proves this limiting belief wrong?
This is hugely important. There are things in your life, which will prove the limiting belief isn’t true. As you progress through these items, you’ll begin to realise most of the mental road blocks you have created are completely wrong and unfounded.

4. What ways are you not truly alive and engaged in your own life?
If the limiting belief you have prevents you from having a fulfilling and joyful life, make note of it. Create a list of all the areas where this is holding you back and what you can do to change it.

5. How does it make you feel to know you’ve missed out on these areas in your life?
Your feelings are important to recognise embrace. You know you’re missing out and these limiting beliefs are preventing you from truly experiencing your life. Explore these feelings and look at how you can take back control of your life.

6. If these beliefs were no longer there, how would you change your life?
Close your eyes and imagine that these limiting beliefs nom longer existed in your life. How would this change your life for the better? What new goals would you set for yourself? How would you be able to change your life?

7. Do your limiting beliefs have any merit?
Is there actually a case where this belief has any validity to it? What supporting evidence do you have? Write them down.

8. If you answered yes and have evidence, what can you do about it?
Often, there are solutions to the problems and perceptions. If education is legitimately holding you back, go to school. If you need money, raise some money. But find out what is limiting you and find a solution.

9. What is your greatest fear in terms of the outcome of your limiting belief?
Are you concerned with rejection, someone not liking you or simply being humiliated? What is the worst thing that could happen if something goes wrong? Now, what is the best thing that could happen if it goes right?

10. In reality, what is the likelihood of this happening?
Living in a realm of fear, we often believe we are facing something that is the only possibility. When in reality, the chances of the nightmare actually happening are slim to none. So how likely is it that the worst possible scenario will happen?

11. How comfortable would you be with taking chances, despite the uncertainty?
Let’s be realistic, everything you do in life has a risk. There are so many different potential outcomes for every decision you can face and you need to decide if you take the easy route and always succeed and never find happiness. Or, if you take a chance and put things on the line in the hope of making your dreams come true. It’s all about assessing what your options are and are you prepared to take a calculated risk in order to achieve what you want. If you’re not then you probably don’t want your goal as much as you thought. If that’s the case you need to rethink your goal.

12. How are your limiting beliefs impacting past and current relationships?
You need to understand that your beliefs impact your relationships. You need to take a close look at your life and take a look at how your beliefs currently affect your relationships and what can you do to change those beliefs if they are having a negative effect. Equally how can you strengthen beliefs that have a positive effect?

13. Do you think you’d be comfortable taking your list of limiting beliefs and sealing them in an envelope?
When you’ve done this, you put them on hold and pretend they are not real. As you begin to work away from those old limiting beliefs, you can imagine living your life as if you’ve never had them and that your life has been and will continue to be full of opportunities and achievement.

14. What is the most pressing or compelling goal you have that you wished you could accomplish?
This is an important question to ask yourself. What is the one thing that your limiting belief/s has kept you away from? If you were to remove the belief, could you achieve that goal? Is it something you’d truly like to work towards?

15. List 3 – 5 manageable goals you can do this week that move you closer to your ultimate goal, while the limiting beliefs are sealed away in the envelope.
For the exercise to work, you need to commit fully to the experience. You need to take action to move away from those old limiting beliefs and to work towards your goals. As you better isolate those old limiting beliefs and take back control of your life you’ll find you enjoy life so much more.

As you continue to follow through with this plan, you’ll find you are able to achieve a great deal more success. In today’s modern world, you have an endless array of possibilities available to you, as long as you let go of your old limiting beliefs.

Routinely go through the steps above and do what you can to continue to progress forward. Within a few weeks of following these steps you’ll discover that you do have the power inside of yourself to make the changes necessary in your life. Then you can begin to work towards making all of your dreams a reality.

If you would like to really drive this home and reset your beliefs so that they work for you as opposed to against you, drop me an email and we can discuss how to do this with a Transformational Belief Change Coaching Session via Skype. Along with this session you will receive the following free gifts:

  • Complimentary ebook pack selected specifically for you that will help keep you moving forwards towards your goals
  • Life Design Manual in PDF
  • Free Hypnosis Audio Download

To discuss in more detail and to book your session email me on: simon@simonmaryan.com

To your continued happiness and success

Simon