Get Motivated with DPM Performance!

Welcome to the first online edition of your weekly motivational pep talk - share the link with your friends and come back and visit as much as you need to during the week and beyond if you read something you really like!

This weeks words come from one of my favourite Strength Coaches - Zach Even-Esh. Zach is a great guy who has some awesome ways of motivating people. Check out is site http://www.undergroundstrengthcoach.com if you want to see some of his crazy work!

NO excuses!

What are you doing to step up your training?

Are you incorporating new methods of training? Are you working smarter AND harder? Are you eating better?

It's time you step it up, young or not, stop making excuses and do something BIG! If you're going to do something then you go all the way! You go for the best and nothing less!

This is what I expect of myself and this is what I expect of my clients. Without this belief system you'll be another average Joe or Jane. I don't think that's what you want.

I love how he doesn't mince his words!

FOOD FOR THOUGHT

Preventing Migraines - a New Approach - by Jon Herring

Thankfully, I don't suffer from Migraines, but I know a lot of you do. Check out this info for some potential relief next time you have one. If you are short on time, scroll down to the bottom for the take home points in blue (thanks for the feedback on the survey!)

It has been well documented that those who suffer frequent migraine headaches have an increased risk of high blood pressure, heart disease, and stroke. While some doctors wondered if there might be a causal relationship, it appears that is not the case.

New research is pointing to insulin resistance as a possible cause of both migraines and vascular disease.

Resistance to insulin and the resulting high concentrations of blood sugar are known risk factors for vascular disease. We also know that insulin resistance is common in those who suffer migraines.

In a study performed at the University of Turin's Headache Centre, researchers compared insulin sensitivity in 30 migraine patients and 15 healthy subjects. At the outset, both groups had similar levels of sugar and insulin in their bloodstreams.

However, when the subjects were given a high-sugar drink, the blood sugar levels of the migraine patients remained much higher and for much longer than those of the control group. Other tests revealed that those in the migraine group did, indeed, show resistance to insulin.

This would suggest that if you suffer from migraines, improving your sensitivity to insulin could not only reduce their incidence, it could also reduce your risk of heart disease.

To improve insulin sensitivity, eliminate sweets and high-glycemic carbohydrates from your diet and exercise consistently.

Resistance exercise (bodyweight calisthenics or weight lifting) and high-intensity cardio are the most effective ways to reduce insulin resistance.

In addition, consider supplements (such as magnesium, chromium, and cinnamon) that are known to improve insulin sensitivity and benefit blood sugar levels.


TAKE HOME POINTS

* Insulin Resistance means the body needs more insulin to do it's job in the body (basically helps with metabolism of carbs among other roles) and as a result slows your metabolism.

* It also seems to increase your chances of a migraine. Insulin resistance is also a reason why some people can't lose weight even when eating and training properly

* Best way to increase your bodies ability to process insulin is through superset training - 2 exercises in a row without a rest.

* Magnesium, Cinnamon and Chromium (beef, wholemeal bread, capsicum) can also help boost insulin. The article suggests supplementing with these, i recommend getting them naturally through the food sources in brackets above.

Get amongst it and make it a great week!

What's your excuse?

Fire UP!