Phil Graham, has established himself as a highly respected

competitive bodybuilder, performance nutritionist and personal

trainer within the UK and Ireland Health and Fitness Industry.

Phil prides himself on delivering intelligent holistic health, nutrition

and training advice supported by strong academic credentials,
continual educational research, hard earned experience and most
importantly a solid reputation for achieving remarkable results.

He has inspired and helped a diverse range of clientele ranging

from every day members of the public, professional athletes right
through to other coaches and personal trainers.

Phil has also spoken at some of the worlds largest health and
fitness exhibitions including the likes of Body Power Expo and also
writes exclusively for Northern Irelands top wedding journal
Weeding Belle.

Phils personal training services are available both online and

offline.

To find out more visit www.phil-graham.com

 112 Essential Tips for Optimal Health, Mind-set,
Body Composition and Performance
A collation of valuable health, nutrition and training tips that will
ensure you maximize progress both inside and outside the gym.

Tip 1: Dont Be Afraid Of Less Attractive Exercises

Yes, less attractive exercises like band pull a parts and external
rotations fail to impress, but they serve a great benefit as part of a
well structured training program.

They are especially useful when it comes to preventing injury and

improving overall posture and muscular balance. - Use them!

Tip 2: Avoid chronic use of NSAIDs Non-steroidal anti-

inflammatory drugs such as aspirin and Ibuprofen have been
shown to reduce protein synthesis and pose a detrimental effect
on the digestive system if consumed chronically. Try your best to
use natural alternatives like Turmeric extract (curcumin).

Tip 3: Consume wild Salmon when possible A study released

in the journal, Environmental Science and Technology, found
much higher levels of chemicals in farmed salmon compared with
wild salmon.

Farmed Salmon are frequently fed antibiotics, which contribute to

the growth of drug resistant bacteria. Artificial chemicals are also
added to their diet to colour the flesh pink in an attempt to
resemble their wild counterparts. Otherwise they would remain an
unappetizing brown colour. The common supermarket term
reasonably sourced indicates farmed.

Tip 4: Trouble squatting to depth? A cheap, convenient and
highly effective way to squat deeper is to massage the base of
your foot against a hard spikey massage ball or tennis ball.

This simple form of myofascial release helps loosen the plantar

fascia that works in conjunction with the Achilles tendon,
gastrocnemius and soleus to produce propulsion of the foot/ankle
complex.

Excessive tension in the plantar fascia can lead to restricted ROM

into hip flexion and trunk flexion due to its fascial connections to
the gastroc/soleus, hamstrings, and other posterior musculature.

Tip 5: Train properly. Don't let strength levels adapt to poor

posture.

Tip 6: Eat the way you want to eat. Dont let social events,
friends or family guilt you into eating crap. Dont worry about
putting them under pressure about healthy eating - that is on
them, not you.

Tip 7: Eat a multi-coloured variety of fruit and vegetables , as

each natural colour contains different health promoting
phytochemicals.

Red fruit and vegetables contain high levels of lycopene and

anthocyanins which can improve memory function, reduce blood
pressure, improve blood lipids, promote urinary tract health and
help prevent certain types of cancers. Examples include;
tomatoes, cranberries, red apples, blood oranges, red onions and
red potatoes etc.

Blue fruit and vegetables are rich in lutein, zeaxanthin, resveratrol,

vitamin C, fibre, flavonoids, ellagic acid, and quercetin. These key
nutrients provide various health benefits including; enhanced
immune function (ability to fight infection), improved kidney
function, improved memory function, anti-inflammatory properties,
reduced tumour growth and improve the absorption of many other
vitamins and minerals taken in through the diet. A prime example
would be the blueberry.

Green fruit and vegetables contain high levels of chlorophyll, fibre,
lutein, zeaxanthin, Folate, vitamin C, Calcium, and Beta-carotene.
These nutrients can help prevent cancers, improve
digestive health and promote bone, tooth and eye health.
Examples include; wheatgrass, broccoli, asparagus and runner
beans.

Orange and yellow fruit and vegetables contain beta-carotene,

zeaxanthin, flavonoids, lycopene, potassium, and vitamin C.
These key nutrients can enhance immune function (ability
to fight infection), improve blood lipids, reduce high blood
pressure, alkalise the body (cleansing of cells etc), improve joint
health and promote prostate health in ageing men.
Examples include; Bananas and yellow peppers.

Tip 8: Alcohol consumption and recovery Alcohol consumed

directly after resistance exercise has been shown in some cases to
prolong the exercise induced elevation of the stress hormone
cortisol, thus potentially prolonging the catabolic phase of
recovery. I personally avoid alcohol after a hard training session.

Tip 9: Spending Too Much Time On Social Media?

A study by Ipsos found that the average social network user

spends 3.6 hours on social media every day. Considering you may
only be awake for 16 hours each day, that means nearly 25
percent of our waking time is spent on Facebook, Twitter, and the
rest.

Ask yourself what have you got to show for this? I'm pretty dam
sure a sore head, less work, profit loss and irrefutable anger are
pretty common...

Do something more productive today, read a book, talk to

someone new, feed the homeless or take a walk outside. Put the
phone down. Trust me you'll fell ten times better for it.

Tip 10: Add a squeeze of organic lemon or lime to your daily
water intake to support healthy detoxification.

The phytochemical D- Limonene found within these two fruits

serves as a potent liver tonic and digestive aid optimizing
detoxification pathways and encouraging the liver to produce more
bile, a digestive juice that helps break down fat from
your food.

Although these two fruits contain citric acid, a weak acid, they also
have a very high content of strong alkalizing minerals; potassium,
magnesium and sodium. Such alkalizing properties prove
extremely useful in helping rid the body of strong acidic end
products such as excess uric acid from a high protein based diet or
lactic acid from dairy consumption.

Please note this will not work with oranges as the sugar content
cancels out the alkalizing effect of any minerals making it very
acidifying on the body.

For optimal results add the lemon/lime to warm water and

consume first thing upon rising when your body is in a cleansing
phase.

Tip 11: Tasty Food Tip - Try adding a squeeze of lemon and dash
of salt (preferably Himalayan or Celtic) to your meats & fish,
delicious.

Tip 12: No matter how good you eat. Building a quality physique
isn't solely dependent on what you consume but more so on what
you ASSIMILATE. Optimizing digestive health is a key priority in
helping your body assimilate valuable health promoting and
muscle building nutrients, vitamins, minerals and antioxidants.

Tip 13: Are you getting to bed on time? Sleep is necessity not a
luxury when it comes to achieving optimal health, body
composition and performance. Inadequate sleep disrupts blood
sugar metabolism, growth hormone output, natural testosterone
production and thyroid output.

Tip 14: A successful man is one who can lay a firm foundation
with the bricks others have thrown at him. ~ David Brinkle

Tip 15: Dont hold on to anger

Yes I'm guilty of it, we all are!. Think of it like drinking poison and
hoping someone else is going to die. Being mad at people for
years on end will do your health, body and mind more harm than
good especially if you know something they don't. If you really
want to get your own back, learn to forgive and move on. You've
just lost their power and burden your own anger had over you!

Tip 16: Try including Parsley in your diet Parsley is an anti-

carcinogen, serves as a digestive aid, helps purify the blood and
stimulate the bowels.

It contains over three times as much vitamin C as oranges, and

twice as much iron as spinach. Parsley contains vitamin A and is a
good source of copper and manganese.

For a natural breath freshener, try a sprig of parsley after your

meal!

Tip 17: Learn, improve and meet some new people. Five years
from now, youre the same person except for the people youve
met and the books youve read. ~ John Wooden

Tip 18: Save your money on L-Carnatine. Oral L-Carnatine is

one of the most common nutrients found in weight loss
supplements.

This is peculiar as an overwhelming number of studies conclude

that supplementation with L-Carnatine does not affect muscle
Carnatine content, fat metabolism, body composition, aerobic or
anaerobic exercise performance and/or weight loss in overweight
or trained subjects

Tip 19: Enjoy your food. Most people falter with their eating plan
because of boredom. This is where knowledge of what and how to
eat comes proves invaluable. Change it up always make
your food taste good.

Tip 20: Truth be told. Everyone is individual. Figure out what

works for you and what doesnt, simple!

Tip 21: Avoid Judging Others

This is a huge problem in the fitness scene, where looks and

strength seem to matter more than a good honest genuine
personality. Not a day goes by where I don't hear someone
somewhere bitching about someone else. To be frank if you do
this around me regularly, be rest assured you do my head in!

First of It doesn't matter whether the other person ever meets your
idea of a perfect life or image. It's their life to live how they please.
If it bothers you that much, get your finger out of your ass and help
them find out their own set of standards and motivate them to live
up to them.

Tip 22: Never neglect the importance of hydration.

One of the most important determinants of optimal health and

performance is hydration. The chemical structure of water H20
notably hydrogen and oxygen is essential for all cellular process
within the body from digestion right through to nervous system
function.

We are continually loosing fluid through perspiration, breathing and

exercise. A drop of as little as 2% of your body mass in fluid can
lead to over a 10% drop in maximal strength.

Hydration must be taken seriously especially around vulnerable

times where dehydration may be occur, prime times would include
when training or rising first thing in the morning. Dink water at a
rate thats comfortable not all in one go as this may cause
digestive discomfort.

Tip 23: Your time is limited, so dont waste it living someone

elses life. Dont be trapped by dogma, which is living with the
results of other peoples thinking. Dont let the noise of others
opinions drown out your own inner voice, heart and intuition. They
somehow already know what you truly want to become. Everything
else is secondary. ~ Steve Jobs

Tip 24: Avoid Procrastination - The background to my home
screen on my phone says this - Boredom and Procrastination are
failure. Think about it, they are. Relationships, business, training,
diet - are you sitting doing f**k all? Act and get on! Dreams and
success are built on movement not stagnation (unless its been
handed to you on a plate, which although sounds amazing
wouldn't represent my idea of self made success)

Tip 25: No matter what your goal, maintaining energy balance with
a nutrient dense diet, practical training regime, correct timing of
nutrients and adequate rest are the foundations of enhancing your
health, body composition and performance.

Tip 26: Be aware of using body care/beauty products

containing parabens Parabens act as xenoestrogens
(environmental estrogens) inducing estrogen like responses which
can promote fertility problems and growth of cancerous tumours.
Look out for methyl-paraben on the ingredients list. A recent study
involving 40 breast cancer patients showed that 99% of their tissue
samples contained this chemical.

Tip 27: Improve strength and loose fat with the rest pause
training technique.

A great but brutal way to blast through a stubborn training plateau

is the rest pause technique. This involves bringing an exercise
beyond standard failure by using inter-repetition rest periods (5-
10 deep breaths).

Key benefits include:

- Increased activation of higher end motor units within the muscle

being trained leading to greater strength gains.
- The ability to perform more work within a shorter period of time.
- Acute increases in key muscle building and fat loss hormones,
such as: Growth Hormone (GH), Testosterone and I-GF1 (Insulin
Growth Factor 1)

Tip 28: Improve circulation and lymphatic movement with cold
showering.

The lymphatic system is responsible for carrying away waste and

pathogens (disease) from our cells. It lacks a blood supply and
pump (e.g. heart/blood).

As a result lymph is reliant upon muscular contractions to stimulate

movement up the thoracic duct so it can be mixed with blood and
consequently dealt with by the organs.

A jeopardized lymphatic system can result in the pooling of lymph

resulting in severe oedema, reduced immune function, sore limbs,
dry skin, acne and bad breath.

Tip 29: Vary your knee position when training calves. The
calves consist of many muscles. Two distinct muscles include the
gastrocnemius and soleus, one above the other.

The gastrocnemius is targeted when the knees are extended (legs

straight) such as when performing standing calve raises (with
dumbbells or on a machine such as the donkey calves raise).

The soleus is targeted when the knees are flexed (bent) such as
when performing seated calve raises.

Tip 30: WHEN DIETING.... try to make the smallest dietary and
workload changes possible to illicit the greatest immediate change.
Once that stalls, do it again.

Tip 31: Got heartburn? Try one of the following:

1. Take more Beatine HcL.

2. Take 1/2 teaspoon baking soda in water.

Tip 32: Dark Chocolate - What you need to know!

Yes we have heard it all before, dark chocolate is good for you.
Rich in health promoting polyphenols and flavonoids, dark
chocolate helps improve cardiovascular health, uterus repair and
help increase levels of dopamine, a neurotransmitter in the brain
that makes you feel happy.

With these excellent health benefits many individuals rush out and
buy any dark chocolate product they get their hands on, however,
dark chocolates are created equal.

Here are a number of tips to ensure you get the best nutritional
benefit from your Dark Chocolate.

- Ideally Organic
- 70% Cocoa content or more
- Lead Free
- Block Dark Chocolate is less processed than other kinds and is
subsequently a better choice.
- Cocoa Nibs provide the highest cocoa content (and health
benefits) they are delicious when added to yoghurts or protein
shakes.

Remember to eat according to your calorie goals. Just because it

possess health promoting properties doesn't take away from the
fact it can be eaten in excess and cause unwanted fat gain in turn
cancelling out many of its beneficial health properties.

Tip 33: Top Nuts - Walnuts and macadamia nuts are the best
variety of nut to consume due to their high omega 3 to omega 6
ratios.
Todays western diets have a severe imbalance between
pro inflammatory omega 6 and anti-inflammatory omega 3ss.

Tip 34: Enhance strength gains by incorporating different

training implements.

Bands and chains are an excellent way to increase intramuscular

tension and prevent stagnation. Such implements encourage
maximum loading throughout the entire range of motion (especially
weak points). Try cycling such implements in and out of your
current training routine.

Tip 35: Accumulation and Intensification - A simple yet
effective way to maximize strength and hypertrophy gains is
to cycle your training with phases of accumulation and
intensification.

The accumulation phase focuses on using higher training volumes

combined with hypertrophy training methods to induce
sarcoplasmic hypertrophy and increases in muscle mass.

The Intensification phase focuses on the other hand focuses on

using more intense (heavier) powerlifting style training methods
that promote myofibrillar hypertrophy and maximum gains in
strength. The training methods employed within this phase are
more neural intensive.

Both of these blocks feed of each other when cycled properly.

The accumulation phase builds muscle mass and conditions the

muscles, joints, and connective tissue for max strength training
associated with the intensification phase. Bear in mind a larger
muscle (larger cross sectional area) has the potential to be a
stronger muscle when trained correctly.

The intensification phase increases muscle fiber recruitment due to

the fact you will be handling heavier weights (increased intensity)
which subsequently optimises strength and neuromuscular
coordination for when you return to the accumulation phase
resulting in greater muscle mass gains.

Tip 36: The only two factors that exist when working towards your
goal:

1. Visualize
2. Achieve

Tip 37: Arnica ointment and essential oils can help treat bruises,
muscular strain, sore joints and tendons.

Tip 38: Dont overlook your health?

Athletes, body builders, fitness models, power lifters, whatever

your game may be, there is a tendency to neglect health in
sacrifice for performance and aesthetic enhancement; adding
weight to the bar, training with a serious injury, losing as much fat
as possible or adding inches to your arms.

If your internal health doesn't match the external, those record lifts,
gold trophies, pretty pecs or bulging biceps aren't much more than
sugar coating. If you eat sleep and breathe your passion make
sure its for a long time not a short time! Nothing worse!

Tip 39: Muscles don't know how much they're lifting. If

hypertrophy is the goal, time under tension is crucial.

Tip 40: Performance Program Design Keep in mind at all

times, Structure dictates function, whilst function dictates
performance.

Tip 41: Meditate. Meditation can help keep the mind attentive,
your nerves calm and support inner peace. Research shows it can
even lead to physical changes in your brain that make you happier.

Tip 42: Butter (Organic grass fed) is an excellent source of C.L.A

(Conjugated Linoleic Acid).

Numerous studies have demonstrated that C.L.A has been shown

to help reduce cancer tumour growth, reduce insulin resistance,
reduce inflammation, improve cardio vascular health and optimize
body composition.

Tip 43: Progression Dont be afraid to make regular use of the

small weight plates when training (e.g. 0.5, 0.25 and 5KG) even on
big compound exercises like deadlifts, squats, leg press and
military press.

Even if you make the smallest of progressions in poundage from

session to session, otherwise known as progressive overload, you
will undoubtedly notice a dramatic improvement in your body
composition and performance.

Tip 44: Know the difference between your chin-ups and pull
ups.

Chins up are performed when your palms face you (supinated

grip), whereas pulls ups are performed when your palms face
away from you (pronated grip)

Tip 45: Surround yourself with like-minded people.

Surrounding yourself with negative people is one sure way to hold
you back from achieving your goals never mind increase mental
and physical stress which will undoubtedly lead to potential health
problems, poor body composition and reduced performance.

Tip 46: Foam Rolling An effective, inexpensive and convenient

way to reduce muscular tension and painful neuromuscular holding
patterns is to foam roll.

Correct usage involves moving your body weight against the roller,
rolling back and forth from the proximal (nearest the center of the
body) to the distal (away from the center of the body) attachment
of the muscle in small sections instead of large strokes.

As you roll you will sense painful spots, highlighting possible areas
of tension/adhesion.

Roll back and forth on these areas gradually applying more

pressure until the pain and tension diminish. Results dont happen
overnight, be consistent and stick with it to reap the acute benefits.

Tip 47: Live minimally. Clutter has a way of sucking the energy
right out of you and replacing it with feelings of chaos.

Clutter is an often-unrecognized source of stress that prompts

feelings of anxiety, frustration, distraction and even guilt, so give
your home, car and office a solid clean, removing all those excess
documents, magazines, knick knacks and other pointless stuff that
not only clogs your daily physical environment, but also your mind,
one of your most important possessions.

Tip 48: Consider supplementing with HCL - Essential for the
proper breakdown and absorption of key nutrients as well as
helping eliminate bacterial pathogens in the gut, which increase
your risk of disease and stomach cancer. If you follow a diet rich in
meat and fish this is something to consider.

Tip 49: Love yourself and everything will fall into place. Take
time to yourself and do something special every day, whether it be;
laughter, good conversation, listening to your favorite music,
spending an hour or two on your passion, quiet reading, meditation
etc. Youre worth it

Tip 50: Cinnamon and Insulin Sensitivity Out of 49 herbs and

spices, cinnamon has the greatest impact on blood sugar levels. It
contains the active ingredient methylhydroxychalcone
(MHCP) which mimics the hormone insulin and helps metabolize
sugar. In other words, it tells your cells to grab circulating sugar
from your blood. Good Insulin Sensitivity ensures carbohydrates
are metabolized effectively and are subsequently transported in to
muscle cells for storage rather than fat cells.

A simple nutritional tactic to improve Insulin sensitivity is to

consume the natural spice cinnamon. Cinnamon can be consumed
on food or made into a refreshing drink, try this simple recipe
below to help improve your insulin sensitivity and subsequently
promote better body composition and recovery from training
sessions.

What you need:

2 liters of water
2-5 Organic Cinnamon Sticks
Teaspoon Salt (natural preservative)
1/4 teaspoon Baking Soda (natural preservative)
Instructions

Pour the 2 liters of water into a pot or pan along with

the 2-5 sticks of organic cinnamon (Personal
preference)
Bring to the boil for 10 minutes.
Add 1 teaspoon Salt

 Allow to cool naturally
Add 1/4 teaspoon baking soda
Refrigerate and serve chilled.

For both fat loss and muscle building you need to focus on doing
everything possible to improve your insulin sensitivity.

Tip 51: Focus on animal sources of omega 3 rather than plant

sources - Humans don't convert plant sources of omega 3 fats as
efficiently into the essential fatty acids DHA and EPA.

Drop the flaxseed Oil and opt for an animal source of Omega 3
such as Krill Oil.

Tip 52: Learn to back of The human body cannot train balls to
the wall year round. If you think otherwise injury, exhaustion, lack
of enjoyment and even depression are the consequences. Learn to
incorporate planned de-load or rest periods within your training
program to avoid a heightened state of overtraining.

Tip 53: Overuse of the Smith machine can lead to pattern

overload syndrome and increase the potential of repetitive stress
injuries.

Tip 54: Bear in mind too much alcohol, caffeinated soft drinks
(including diet versions), tea and coffee can serve as a diuretic
which mean they encourage the secretion of water exacerbating
the issue of dehydration if relied on as a source of fluid.

Tip 55: Training your back isn't enough to develop your rear
delts. Unless youre genetically gifted developing the rear delts is
of paramount importance especially when you want that fully
developed, thick, three dimensional "look" to your physique that
sets you apart from everyone else.

Tip 56: When performing bicep barbell curls change hand
position from time to time to work different parts of the muscle
more intensely.

Narrow grip
Mainly works the long head of the biceps brachii (outer biceps)

Wide grip
Mainly works the short head of the biceps brachii (inner biceps)

Tip 57: Be honest. Every time you lie, your stress levels increase
whilst your self-esteem begins to crumble. The consequences of
lying damage your personal and professional relationships,
further increasing stress.

Telling the truth, on the other hand, builds confidence, boosts your
mental health and allows others to build trust in you.

Tip 58: Dont join an easy crowd. Go where the expectations

and the demands to perform and achieve are high. ~ Jim Rohn

Tip 59: Never neglect functional strength. Too many individuals

neglect functional movements as part of their regular training
programs.

What Do We Mean By Functional?

Functional refers to movements that are useful (Functional) on a

day to day basis, for example; jumping, twisting, turning, pulling,
pushing, walking, sprinting and throwing. Examples of key
exercises include:

Tyre Flips
Sprint Intervals
Farmers Walk
Log Press
Medicine Ball throws
Prowler Movements
Slay Pulls
Slay Sprints
Plyometric exercise

Incorporating functional exercises is a great way to mix things up
with your regular training program, improve physical power, agility
and body composition.

Tip 60: Peanuts are legumes not nuts. They contain a

substance known as lectin and various other anti-nutrients that
increase acidity within the body, all of which can negatively affect
your health. Peanut butter is even more acidic than the regular
peanuts as it is highly processed and usually combined with salt
and vegetable oil for binding and flavour.
If you do love peanut butter check the ingredients list for a 99%
composition of peanuts.

Tip 61: Butter (Organic grass fed) is high in the trace minerals
Iodine and Selenium which possess strong antioxidant properties
and are essential for optimal metabolism and thyroid health.

Tip 62: Grass fed beef contains five times more CLA than grain
fed beef!

Tip 63: Avoid using cardio as your primary approach to

weight loss. Too much weight loss comes from the destruction of
muscle tissue. A reduction in food calories is another tool.

Tip 64: Try and choose organic thin skin fruit and veg Key
examples include: blueberries, apples and celery (which have no
skin). The fact they have a thinner skin promotes the absorption
and retention of toxic pesticides and herbicides.

Tip 65: Low Glycemic Carbs Are Best Right? Generalized

recommendations such as basing all your carbohydrate choices on
low GI Foods can lead to some highly nutritious choices being
avoided, such as some fruits and vegetables.

Relying on low GI foods can make refueling your body difficult and
subsequently make it difficult to for you recover rapidly between
training bouts. Long term this may limit your ability to progressively
overload both the muscular and Central Nervous System in your
training session - both of which are paramount in progressing the
development of your physique and performance especially if your
an athlete.

High Glycemic carbs are perfectly acceptable especially when
consumed post training (when replenishment of stored
carbohydrate are depleted). However, consumption must always
be in line with your calorie goals - which ultimately should support
your training (type, frequency and duration) and body composition
goals (weight gain/weight loss).

So stop thinking every carb you eat needs to rate ultra low on the
glycemic index for you to look good and perform at your best!

Tip 66: Elbow pain - If you suffer from elbow pain, look first for
shoulder dysfunction and soft tissue restrictions in the triceps and
forearms. Or, dont lean on your elbow so much; your ulnar nerve
hates you.

Tip 67: Manipulate Stress - As a means of adding variety to

training programs, improving overall function and helping reduce
the risk of injury due to pattern overload, muscular imbalances and
movement dysfunction.

Key variables to consider include: Volume, intensity, frequency,

tempo, exercise selection, exercise complexity, body position
during exercise, duration/distance (e.g. endurance athletes),
accommodating resistance, asymmetrical loading or range of
motion.

Many of these variables are often over looked in the average

training program.

Tip 68: Always opt for a natural coloured salt over regular white
table salt (sodium chloride).

Coloured salts such as Celtic and Himalayan offer a superior

nutritional profile compared to regular heavily refined white table
salt with their mixed mineral content of magnesium,
chromium, zinc and selenium.

Tip 69: Establish personal control. Avoid letting other people

dictate the way you live. Instead, establish personal control in your
life that allows you to fulfill your own goals and dreams, as
well as a great sense of personal self-worth.

Tip 70: Train your wrists. The reverse barbell curl is an excellent
exercise for strengthening the wrist, which is often weak due to
imbalances caused from using the wrist flexors (contracts hand
inwards towards body) rather than the wrist extensors (contracts
hand away from the body). Excellent exercise for boxers or those
who have a heavy bench press as it prevents the hands from
trembling during a big lift.

Tip 71: Avoiding or limiting exposure to canned foods and plastic

packaging is one of the best ways to avoid
BisphenolA (BPA), an endocrine disrupting chemical connected
to cancer, reproductive and cognitive problems. BPA is a widely
used component of plastic containers, it's also found in
food packaging and the inner lining of cans.

Tip 72: Isolate to Improve. Don't neglect isolation exercises such

as glute bridges, abduction, adductions etc. They serve a purpose.

Many clients and athletes are terribly dysfunctional, so it doesnt

hurt to dedicate some training these underdeveloped or under-
recruited muscle groups.

Tip 73: Improve your chin-ups and pull-ups by performing

eccentrics. One of the best ways to improve these two movements
is to focus on eccentrics (i.e. the negative or lowering part of the
movement when the muscle lengthens).

Resistance bands are a great assistance tool for this technique

(superior than assistance machines). Progress the movement by
regulating the time under tension (up to 30 secs in the lowering
phase), modifying the resistance band strength (if using body
weight) or adding weight to a dipping belt.

Tip 74: Hot chilli peppers, horseradish, and hot mustards work as
natural decongestants.

Tip 75: Maximize your time of training. When taking time off
from training (rest week or deload) lay off stimulants such as
caffeine, let your central nervous system recuperate from other
angles instead of training alone. This entails laying of pre workout
supplements, diet energy drinks, coffees and tea.

Tip 76: Suffer from Knee Pain? Most knee issues are rarely
based at the knee. Instead they are often manifested due to other
(sometimes bigger) issues along the kinetic chain. Hip, ankle
mobility, quality of the surrounding tissue (i.e. gastroc, TFL/IT
Band, hamstrings, quads, and a host of other structures too
numerous to note here) all play a key role in knee health. Realize
the body works as a functional unit.

Tip 77: Squat wide for maximum results Squatting wide has
significant advantages over narrow squats. Bear in mind squats
are a movement, not an isolation exercise for individual muscle
groups.

The entire body especially the posterior chain and core should be
activated within the lift. Squatting wider than shoulder stance
provides the same level of quad activation as traditional narrow
stance squats with the added advantage of increased glute and hip
activation which will ultimately translate into increased muscle fiber
activation (power) and the potential for a greater hormonal
response and subsequent muscle growth.

A wide squat stance also encourages a more vertical shin position,

providing an easier trip to reach depth.

Tip 78: A Note About Calories

The calories you read on the back of a food packet are merely
averages. Factors such as; where the food was grown, what
season was, climate like and degree of processing can all effect
the degree of calorie estimation (as much as 25% or even more)

Never take the labeled calorie content of food as absolute

Tip 79: Personal Training Tip

Consider the type of client you work with. Are they an athlete
whos livelihood depends on how they perform or look? or are they
an everyday Joe who leads a stressful job and wants to regularly
enjoy tasty food and a buzzing social life?

Not everyone is as motivated as you or your best athlete. This

plays a huge role in how you approach your plan of attack.

Realize - Your plan will only work if its sustainable (stuck to long
term, not short term). The athlete may not be bothered weighing
out his/her food daily, training twice a day or missing out on
important social events. On the other hand the average Joe will
and without doubt is more than likely to crash and burn if left
feeling restricted and deprived for too long.

As a result, you MUST employ strategies in your plan that co-

inside with your clients level of motivation. Be creative - some key
examples include allocating a specific calorie allowance for treats
or a day of from training every now and again - so be it. If they
stick to it for longer, and at the same time enjoy the process - the
results will come much more easily - trust me!

Tip 80: Train through a full range of motion for the best strength
gains.

Tip 81: Be Productive When watching your favorite TV show

why not make good use of your time and work in some foam
rolling, stretching and mobility work especially during the breaks -
trust me, your workout tomorrow will benefit from it.

Tip 82: If you are vegetarian consider supplementing with a good

quality protein supplement rich in BCAA and EAA. Protein is
broken down into organic compounds called amino acids of which
there are 25 in total (13 essential & 12 non-essential)

A protein is considered complete when it contains the correct

quantity of amino acids for absorption. Food sources such as nuts,
beans, rice, and vegetables are considered the main sources of
protein within a vegetarian diet.

These food sources are considered incomplete proteins as they

lack specific quantity/ratio of amino acids (out of the 25 total). On
the other hand meat and fish are considered complete sources of
protein.

Vegetarians would be wise to supplement with a good quality whey

or BCAA product to ensure they have an adequate supply of both
essential and non-essential amino acids available to promote

healthy metabolic functioning and optimized muscle recovery from
training loads.

Tip 83: Butter (Organic grass fed) is an excellent source of Butyric

Acid. This short chain fatty acid promotes the growth of good
bacteria within the digestive tract.

Tip 84: Food Fact: Apples are particularly high in vitamin C and
also provide a good source of vitamin A, a powerful antioxidant
that boosts immune function and helps scavenge free radicals that
encourage inflammation. They also contain a high proportion of
fiber which helps cleanse the bowel and eliminate toxic waste
products, including the lowering of cholesterol.

Apples are also a good source of B-complex vitamins such as

riboflavin (vitamin B2), thiamin (vitamin B1), and pyridoxine
(vitamin B6), which are involved in supporting key metabolic
processes inside the body.

Tip 85: If you don't eat according to your goals don't expect to
reach them.

Tip 86: Struggling for something satisfyingly guilt free to eat when
dieting? Try a homemade super greens soup, an excellent source
of fiber, vitamins and minerals. This recipe has helped satisfy
countless clients appetites whilst also providing important health

Add 2.5 liters of filtered water to a large pot.

Add 3 Organic Kallo stock cubes (or equivalent for 2L)
Add Ingredients: Frozen Spinach, Frozen Broccoli, Red Onion,
Garlic, Frozen Peppers, Leeks, Celery, dash of pepper and x2
dessertspoons Himalayan sea salt.
Bring to Simmer for 8 12 mins (do not let it boil)
Hand Blend for 3-4 mins until desired texture is achieved.
Serve and enjoy hot or cold.

You may need to play about with ingredients until you achieve your
desired flavour and texture.

Tip 87: Keep a training log Logging your performance from
session to session is a great way to assess if your performance is
progressing and also provides you with targets to beat on your set
lifts. If performance doesnt improve this may suggest your current
nutrition, rest and supplementation are sub optimal.

Tip 88: The Perfect Warm up The standard jog a little then
static stretch warm ups are outdated and may prove
counterproductive when performed prior to strength and power
tasks. In my professional opinion a good warm up prior to training
can prove very helpful at switching things on: breathing, tissue
temperature etc.

Choose a warm-up that will give you plenty of bang for your buck.
Dynamic flexibility and mobility drills are without doubt the most
effective choice.

Tip 89: Fat Grips A nice way to vary a specific training stimulus
plus help improve your grip before your return to regular bar work.

Tip 90: Dont fall prey to the myth that replacing traditional grass
fed butter with so called heart healthy'' vegetable oil spreads will
lower your risk of heart disease.

Tip 91: Problems With Squatting If the bar tends to slide down
your back during your set, try putting chalk on your upper back to
hold the bar in place.

Also ensure, you keep the elbows forward, squeezing and pulling
the bar tight down into your upper back whilst activating the lats.

Tip 92: Save your money on L-Glutamine. There is currently no

research to suggest that glutamine has a direct effect on
performance.

Tip 93: Caffeine as an ergogenic aid. According to the

International Society of Sports Nutrition ingestion of 3-9 mg/kg
caffeine taken 30 - 90 minutes before exercise can spare
carbohydrate use during exercise and improve endurance exercise
capacity.

Tip 94: Pressing Tip - A top teaching cue for upper body pressing
moves is to imagine tearing the bar apart when you press. Not only
will this increase activation of the triceps when pressing but also
allow you to keep the bar in a proper groove.

Tip 95: The Right H.I.I.T -If you can do more than 30 seconds of a
high intensity interval, you aren't going hard enough!

Tip 96: Optimal health and well-being - Your overall goal should
be to focus on sound lifestyle and nutrition practices instead of
relying on fist fulls of supplements or falling victim to unnecessary
prescription drugs.

Tip 97: Utilize specific rest periods to dictate training effect. To

develop maximum strength, longer rest intervals are required. For
maximum hypertrophy and fat loss, shorter rest intervals are
superior.

Tip 98: Broccoli - Contains over twice the vitamin C of an orange,

is a superior source of bio available calcium compared to whole
milk, and is high in immune boosting antioxidants such as
selenium, Vitamin A and alpha-tocopherol vitamin E. All of these
key elements can dramatically enhance your ability to recover from
intense training sessions.

Tip 99: Unilateral leg work A popular misconception is that

single leg (unilateral) movements arent effective for building
strength or promoting hypertrophy.

In fact they are excellent for identifying muscular imbalances. From

an athletes point of view consider the fact it is very rare to be in a
position where the feet are commonly side by side.

Add some unilateral movements into your program. They belong in

every program, regardless of the goal.

Tip 100: Always supplement with a high quality Omega 3

supplement. Todays typically western diets are pro inflammatory
especially due to increased levels of stress and over consumption
of highly processed foods high in omega 6, trans fats, sugar and
chemical additives.

Supplementing with a good quality omega 3 supplement high in
EPA and DHA is a great way to reduce inflammation, improve
insulin sensitivity, joint mobility, cognitive function and
cardiovascular health.

Tip 101: Curcumin (Turmeric) may be a useful in helping alleviate

sore joints, improve blood lipid profiles and assist with healthy
estrogen metabolism. It would be interesting to see further
research completed on this specific Indian spice. However, current
research evidences beneficial anti-inflammatory, anti-carcinogenic
and cognitive boosting properties.

Tip 102: Consider ground flaxseed instead of flaxseed oil.

Ground flaxseed is less likely to be rancid and also has the added
benefit of fiber and lignans which help improve health and body
Composition.

Tip 103: Mindful Eating - Eat slowly and acknowledge the

amount of food coming in! It takes your body around 20mins to
signal to itself that youve eaten enough. Processed foods which
are hyper palatable (incredibly tasty) can over ride this signal and
encourage you to eat more, leading to increased calorie intake.

Be Mindful when you eat - even when your mind is full!

Tip 104: Food Fact: Pineapples contain a proteolytic enzyme

known as bromelain which aids in the digestion of proteins.
Research has shown that bromelain can help kill cancer cells and
restore balance to the immune system.

Tip 105: Do not supplement your diet with a large amount of

an isolated antioxidant nutrient (e.g. 1000mg Vitamin C, Vitamin
E or Beta-carotene) without also taking a good all round
multivitamin or antioxidant formula

Tip106: Carbs post workout ARE NOT necessary to build muscle.

You can still get a good anabolic response with some whey. Tailor
food intake to overall calorie needs and goals.

Tip 107: The Importance Of Mobility

When it comes to working with clients of all shapes and sizes I

cant stress enough the importance of good mobility! Not only does
it help keep you injury and strain free but it also allows you to get a
lot more out of your training:

- Increased range of motion during exercise (Increased stimulation

- potential for better muscular development)

- Limits potential sheer stresses and strain on other tissues (injury

prevention)

- Improved posture outside of the gym

and much more...

Tip 108: Time in the gym Dont think the 30-60mins you spend
in the gym is solely responsible for progress. Respect the rest of
the day for adequate rest, nourishment and supplementation.

Tip 109: In a rush to train? Perform supersets for opposing

muscle groups (agonist/antagonist) such as biceps and triceps.

Tip 110: Worried about your diet when eating out? Ask yourself
the following questions about the restaurant of choice BEFORE
you dine:

1. Do they provide a breakdown of calories and macronutrients

on the menu?

2. Can they provide a full ingredient list for food items available
on the menu?

3. Do they use genetically modified (GM) ingredients?

(Remember, typically anything containing corn, soy, canola,
or any of their derivatives are GM varieties UNLESS certified
organic)

4. Where do they source their beef? Is it free-range and grass-

fed?

 5. Is the chicken free-range and organic?

6. Are the fish wild-caught or farmed (reasonably sourced)?

7. Are there any organic ingredients available (look for symbols,

signs)?

8. Do they use MSG (monosodium glutamate)?

Tip 111: Coconut Oil - The naturally occurring saturated fat found
in coconut oil Lauric acid is converted by the body into Monolaurin,
which has anti-viral, anti-bacterial and anti-protozoa properties.

Tip 112: Recovery Tools - Good quality stretching, myofasical

release techniques (including foam rolling), regular deep tissue
massage, topical magnesium and the use of Ice baths can prove
incredibly helpful in improving ones ability to move and feel better
in and out of training.

Yours in Health and Fitness,

Phil Graham