Wednesday, February 12, 2020
Saturday, February 8, 2020
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Monday, January 27, 2020
Get your FREE ticket to the Get Published Summit!
Get your FREE ticket to the Get Published Summit
Hey ,
Are you looking to finally publish your book in 2020?
That’s why I’m so excited to tell you about the Get Published Summit that is hosted by my friend, Paul Brodie. The goal for this summit is to help people share their story in 2020 and to help you use the book to build your business and author platform.
I am speaking at the summit and I would love to have you join us.
At this link:
Hey ,
Are you looking to finally publish your book in 2020?
That’s why I’m so excited to tell you about the Get Published Summit that is hosted by my friend, Paul Brodie. The goal for this summit is to help people share their story in 2020 and to help you use the book to build your business and author platform.
I am speaking at the summit and I would love to have you join us.
At this link:
For 5 days from January 27-31, Paul Brodie of Brodie Consulting is bringing you presentations from 18 industry experts who have found ways to build a thriving full-time business by using their books for grow their businesses. You’ll hear about everything from book launch marketing, leveraging your book to grow your business, building your author platform, and more. These speakers combined have sold over 1 million books.
There’s more I’d love to tell you about this summit, but I’ll let you check out all the details for yourself.
Click HERE to get your free ticket for the Get Published Summit today!
See you there!
Anita
Tope Alabi : Praise The Almighty Concert LIVERPOOL
Event description
Tope ALABI would be performing live at the
pestigious o2 Academy Liverpool with full band
, its going to be a night to remember + special gu
Contact:
Your Ticket at:
International award winning
artist Tope Alabi, is Patricia Temitope Alabi, she was born in Lagos State ,
but her state of origin is Yewa, Imeko, in Ogun State
When Tope was little, she
often envisioned herself singing in the stadiums, with crowds of people
listening to her. She started singing when she was very young, and at the age
of seven, she joined the choir in her local Catholic church. She says that she
discovered her talent and passion for singing through messages from God in her
sleep. She also understood that this is what she has to do in life, even if she
has other passions, for instance, acting or comedy.
The singer’s catchy gospel
tunes first gained prominence more than a decade ago, and to this day, people
consider her one of Nigeria Ore
She would be touring cities
in the UK come March 2020 and BAAD Glasgow is on of the cities she would be
performing live with full band and special guests ministers like Eben &
comedians to mention a few. Dont miss it, tell your friends
Contact:
Your Ticket at:
https://www.eventbrite.co.uk/e/tope-alabi-praise-the-almighty-concert-liverpool-tickets-90804299103
Thursday, January 23, 2020
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Saturday, December 14, 2019
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Students will obtain a new clarity and special insights of what to do and how to heal any issue at each , level of their physical, emotional,mental,spiritual being while improving their personal,business and family relationships.
Students will know why past of existing recovery or healing work didn't accomplish their hoped for goals and learn what to now to to improve results across the boards
Brian has been an avid researcher and developer of integrative medicine for the past 45 years and from this created Quantum Embodiment(r). This is how he integrates the five levels of consciousness and existence to help individuals make powerful shifts to improve their mental,emotional and spiritual abilities and awareness while while greatly improving their physical wellness and enhancing the interpersonal relationships in their life.
Sheen was born in East Flatbush, Brooklyn, New York to Marilyn and Mickey Sheen. His father was a notable jazz drummer that played with such musicians such as Chubby Jackson, Coleman Hawkins and Dizzy Gillespie. Sheen has three children, Springsong, Ariel and Jaz. Brian began exploring altered states of consciousness as a hippie in the 1960's and had many powerful experiences that opened his Inner Eye to experience out of body and past life experiences.
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Friday, December 13, 2019
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Tuesday, September 24, 2019
Try some of these other weight loss tips
Although weight loss is a widely researched topic, the number of studies performed on athletes is limited.
Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:
- Record your portions. Measuring your portions and keeping track of what you eat is scientifically proven to help you get better results (
27 ). - Drink enough fluids. Drinking liquids before a meal, whether it's soup or water, can help you consume up to 22% fewer calories at the meal (
28 ,29 ). - Eat slowly. Slow eaters tend to eat less and feel fuller than fast eaters. Eating slowly can help you decrease your calorie intake without feeling hungry. Aim to take at least 20 minutes for each meal (
30 ,31 ). - Avoid alcohol. Alcohol is a source of empty calories. What's more, it can prevent athletes from properly refueling after exercise, which can negatively affect future performance (
32 ,33 ,34 ). - Get enough sleep. Research suggests that too little sleep can increase hunger and appetite by up to 24%. As sleep is also important for athletic performance, make sure you get enough (
35 ,36 ). - Reduce your stress. Having high levels of stress increases cortisol levels, which promotes food cravings. Mental and physical stress can also prevent proper recovery (
37 ,38 ).
Increase calories gradually after you reach your goal
Once you've reached your body fat percentage goal, it's tempting to quickly start eating more.
However, this may not be the most effective way to maintain your results.
That's because your body can adapt to a restricted calorie intake by adjusting your metabolism and hormone levels.
Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat (5 ).
A good alternative may be to increase your calories gradually.
This may help restore your hormone levels and metabolism better, minimizing the weight regain (5 ).
Do strength training
Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception.
Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights (3 ).
Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis. What's more, combining the two seems to produce the greatest effect (26 ).
Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries.
Refuel well after training
Eating the right foods after training or competing is vital, especially when trying to lose body fat.
Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events (2).
Athletes following carb-restricted diets should aim to consume between 0.5–0.7 grams of carbs per pound of body weight (1–1.5 grams per kg) as soon as possible after a training session (2, 3 , 11 ).
Adding 20–25 grams of protein can further speed up recovery and promote protein production in your muscles (2).
Spread protein intake throughout the day
In addition to eating more protein, athletes can benefit from spreading their intake throughout the day (20 ).
In fact, 20–30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2–3 hours.
This is why many scientists believe that it’s ideal to consume a protein-rich meal or snack every 3 hours (3 , 21 ).
Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones (22 , 23 ).
A 2-week weight loss study in boxers also found that those who spread their daily calorie allowance over 6 meals instead of 2 lost 46% less muscle mass (24 ).
Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night (25 ).
However, more research in athletes is needed to draw strong conclusions.
Eat less added sugar and more fiber
Low-carb diets providing less than 35–40% of calories from carbs seem very effective at promoting fat loss (6 , 7 , 8 ).
However, restricting carbs too dramatically is not always best for athletes. That's because it can negatively affect training and sports performance (2, 3 , 9 , 10 ).
Aim for a carb intake that's 40% of your daily calories to maximize fat loss. Still, consume no less than 1.4–1.8 grams of carbs per pound (3–4 grams per kg) each day (2, 11 ).
Cutting out added sugars is the healthiest way to reduce your total carb intake.
To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups.
Avoid crash diets
If you cut calories too drastically, your nutrient intake may not support proper training and recovery.
This can increase your risk of injury, illness, and overtraining syndrome (2).
The latest sports nutrition guidelines also warn against eating too few calories and reaching a dangerously low body fat percentage, both of which can disrupt reproductive function and diminish bone health (2).
The lowest safe recommended body fat percentage is 5% in men and 12% in women. However, these levels are not necessarily best for all athletes, so discuss what's best for you with your coach and sports dietitian (4 ).
To decrease body fat, athletes should eat about 300–500 fewer calories per day but avoid eating fewer than 13.5 calories per pound (30 kilocalories per kg) of fat-free mass per day (2, 3 ).
If you don't know how much fat-free mass you have, get your body composition estimated with either a skinfold test or bioelectrical impedance analysis (BIA).
You can also get your body composition measured by dual-energy X-ray absorptiometry (DXA) or underwater weighing. These are more accurate but also tend to be expensive and harder to come by.
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