Negative Body Image, Anxiety, and Consumerism

Recently, I went on BBC Radio Ulster to answer a couple of questions around the issue of self body image, and working towards a ‘beach body’. To tell you the truth, it was a pretty frustrating experience. I think that the presenter on the radio show was half expecting me to come on and start promoting a diet or some sort of training regime that would help the masses get the six pack ready for the summer.

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Should You Eat Every 2 Hours?

If you wake up at 7am, eating every 2 hours is around 7 meals per day if your last one is at 7pm. I have also been asked if we should eat 5 meals per day. This approach stems from the idea that its better to 'be a grazer not a gorger', and I can see how it makes sense on some level. However, in my decade plus experience in dealing with real life people who have real life jobs, responsibilities, and lives, this is mostly unrealistic. Imagine a surgeon taking a time out from the triple by pass she is doing to have her 11am mini-meal from her Tupperware, or a parent side-lining their parenting duties lest they don’t eat for more than 4 hours. I also personally don’t think we need to be constantly fed to such a high frequency to be strong, healthy, and energetic.

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Where to Start with Healthy Eating

If you want to start on a healthier path when it comes to your food, I would highly recommend taking the points below on board, in the order presented, and sticking with them. They are based on the approach that we have taken at ACLAÍ with many of our members, producing great results, and long lasting satisfaction. It is based on whole foods, a few key positive habits, and on eating real food, for real life.

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The Number 1 Stumbling Block for Weightlosss

I started thinking about the title for this post the when I was trying to pin-point why some people who want to get lean and lose bodyfat achieve great success, some achieve mediocre success, and others get practically no results from all their hard work. If you took 15 people, who were all on the same training program, and had similar nutrition programs, and had a similar energy expenditure each day, all would still not be equal when it comes to their results.

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The Culprit and The Victim in Your Trolley

We live in a world where the marketing and publicity surrounding the products on the shelf has a serious bearing on what we eat and what we consider to be healthy. Certain products get a bad wrap, when in fact they are as nutritious as they come, and other foods seem to be hailed as the cure for all health problems, when in fact they could be causing more harm than good. In this article, I will show you one of the biggest culprits of self-praising foods, and one victim of food discrimination.

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Essential Ingredients for Long Term Success of a Diet

What makes a certain approach to food successful in relation to helping you develop long term health, build a leaner body, lose weight, or even gain weight if that is your goal?

Nutritional approaches are many, and we all know someone who did one particular diet or another, and got amazing results. I would bet my ass as well that we all know someone who got amazing results on a certain approach, only to find that the results were swiftly reversed, and then some, as soon as they fell back into their default habits, sometime after finishing up on the diet. Whether the diet was unsustainable, unpleasant, or downright miserable, is always a factor in the rebounding effect of diets, but there is no denying that for a period of time, it helped you or your friend lose weight at a satisfactory rate for the time that you were committed to it.

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Top 5 Tips For Recovering After A Hard Session

These days, the market is saturated with products that promise to make us faster, stronger, fitter, and recover faster from exercise. Included in this vast list are an infinite number of supplements, multi-coloured liquids, fancy tights, cold baths, space aged shoes, magic jewellery, and all kinds of powders. Some of them work for some people, and the placebo affect of others cannot be denied. However, one thing is certain, and that is that the strategies outlined in this article are among the most effective methods of recovery available to man!

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How to Fix a Bad Diet

If you want to start on a healthier path when it comes to your food, I would highly recommend taking the points below on board, in the order presented, and sticking with them. They are based on the approach that we have taken at ACLAÍ with many of our members, producing great results, and long lasting satisfaction. It is based on whole foods, a few key positive habits, and on eating real food, for real life. 

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10 Warning Signs For Health You Cant Ignore

If you are currently in training for something, or are a frequent exerciser, you need to read this. We are into late February now, and many of us are about 7 weeks into our new years resolutions….that is, if you have kept it up. Maybe you did not set a new years resolution, but you have started back training with your team or club since early January. Six weeks in is a crucial point in the program. The first few weeks are fueled by new years drive and the hope of a fresh start and greener pastures.

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An Alternative Way To Approach Food Than A Diet

Owing to my sport and exercise scientist credentials, this article should probably consist of a scientific breakdown of the optimal breakdown of carbohydrates, fats, and proteins that you should consume on a daily basis, along with a precise calorie prescription based on your body type, gender, and activity level, an inch perfect meal plan, a little recipe book, and a 10-minute-per-day exercise routine that will help you get rid of your excess baggage. Fortunately for you, I wont be inflicting any such pain on you in the following paragraphs should you choose to continue reading.

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Is The Gym Enough To Build A Healthy Body and Mind?

Funny story. Circa 2009 I was bringing a class of undergraduate sport and exercise science students through some basic strength training techniques at the University of Limerick. '...and this is the back squat', I said as I demonstrated a back squat with an empty bar in the elite training room in the University Arena. I was no sooner at the bottom position of the squat than i heard the almighty tear from my pants splitting in two at the crotch. The students will not forget that session in a hurry!

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The Dual Battle of Losing Weight While Dealing with Pain

It is possible to feel like you are in a vicious circle of dealing with an injury and trying to loose weight. You might be making progress with your fitness, and all of a sudden the old back injury flares up. This causes you to have to rest up for a while, and in the meantime you start to loose the training gains that you build up. Being inactive makes it more likely that you will get injured again, and so the circle continues.

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Real Health, Motivation, and Injury

Overall, getting in shape/ losing weight/ body transformation/ becoming healthier, whatever you want to call it is gawd darn hard to do, and is a mental game more than a physical game. I mean, you can download any kind of program you want online some place. You can even get the basics from the ACLAÍ website totally free. Its not the program that creates success, its your adherence to it, and the support structures that you have around you to keep you on track when things just seem like they are turning to shite. Add this to the mental torture of not being able to be as active as you would like due to an injury or some ailment and you have some major mental battles to overcome. 

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Eating According to Values, Not According to Diet

If there is one thing that I think I know after my 31 years on earth so far, its that having a standard and a set of values is a useful way to navigate the endless possibilities and choices in this information rich age. For me, what to read, how to spend time, who to spend time with, what path to follow, and what decisions to make, most of the time come down to me putting the question at hand in front of the mirror of the things that I have decided I value the most. Of course the things that I value now have evolved over time, and I am sure they will evolve further as I meander through life, but at the minute, I hold integrity, anti-fragility, and enjoyment of life as my main values, and find that running my big decisions through my the filter of my core values generally helps me make decisions that I enjoy and are a good fit for what I believe in.

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