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Human Performance Solutions

Total Body Management For The Discerning Athlete or Human Being

Human Performance Solutions

Total Body Management For The Discerning Athlete or Human Being

Human Performance Solutions

Total Body Management For The Discerning Athlete or Human Being

Human Performance Solutions

Total Body Management For The Discerning Athlete or Human Being

Reducing DOMS

…Try this:

5-10g of l-leucine powderbefore weight training. About 10 minutes before in fact.

let me know how you get on ;)


Are Your Eggs Any Good?

Leaving aside the whole ‘but eggs are full of cholesterol and we shouldn’t eat the yolks’ ridiculousness, here is a quick and easy ‘test’ you can do to roughly gauge the nutritional richness of your eggs.

The best bit of an egg is arguably the yolk (since it contains a greater spectrum of useful nutrients than the white) and we see lots of different ‘types’ of eggs on sale today that are supposed to be healthier or ‘better’ than regular eggs.

Having made your selection and paid your money, how can you be sure these eggs are indeed ‘better’ than regular (and cheaper) eggs?

Simple: scramble two eggs in a pan and look at the colour. If the colour of the mix is predominantly white then you have small, ‘mean’ yolks, i.e. the yolks are small in comparison to the whites – some of you folks might like this idea if tyou’ve been brainwashed into the whole ‘fats are bad’ cult.

If the colour is predominantly a pale yellow, then your yolks are larger, but are not especially ‘rich’.

However if your scrambled egg resembles a golden, slightly orange mix, with some white, then you have (in my opinion) scored big time.

How do I make this assertion? Based upon what? Well, time after time, the eggs that I KNOW (because I or my friend visit the farm and talk to the farmer and see the hens) have the best husbandry (in terms of quality of feed, closest to ‘nature’, ability to move and exercise and be ‘happy’) always produce the richest, yellow-orange scrambled eggs I have ever seen.

So by simple logic: if the most naturally-reared hens produce eggs of a certain description, then the eggs you buy from the supermarket that give the closest match to this description are likely to be eggs from the ‘healthiest’ hens.

Remember folks… only a healthy hen will lay a healthy egg!

Back to Blogging

So I have been somewhat remiss in my activity here and neglected to post for over a year. In my defense this is really just an information site, so it’s not super-critical to update it constantly. Also I have been engaged with other projects, whilst still running HPS in ‘real life’.

However I want to start posting again as I have some more time on my hands now that will undoubtedly evaporate rapidly once the baby is born!

Nutrient Complacency

This is a term I coined to describe a certain nutritional scenario, common to most of the people/athletes that I work with initially.

It relates to the standard eating habits (ingrained in most of us) of the ‘average’ person who listens to the popular advice of ‘eat multiple small meals per day to maintain metabolic rate’.

However, studies show that this is not the case. There is no significant metabolic advantage to the several small regular meals approach Vs the more traditional 3 meals per day.

However, there is, in my experience, much advantage to be gained from the practice of ‘famine then feast’. In other words, you restrict food intake for a certain period each day (up to 18 hours) then gorge yourself on almost whatever you like (within certain constraints) for a short time window – usually pre-workout.

Why does this work better than frequent, regular feeding? Well this is where ‘nutrient complacancy’ comes into play. If you constantly feed the body regularly, then it ‘knows’ that it’s never going to go short of nutrients, becoming complacent about using only what it needs (in terms of proteins for repair and growth) as and when it needs it. However if you ‘starve’ it, the body begins to hunt for the missing nutrients. Then when you feed (or even better; over feed) it, the body compensates by utilising as many of the the nutrients as it can, because it has ‘learned’ that there may be another famine period coming in the near future and that it needs to be stocked up on nutrients as a survival mechanism.

Like any old personal trainer or nutritionist, I used to advocate the ‘regular small meals’ approach. It was only when I switched to the famine/feast approach that I saw the kind of effortless changes in my physique and performance that I had been lusting after for years.

It also fits in well with the modern, hectic lifestyle. You can get away with eating next to nothing all day, as long as you ‘prefuel’ before training, to an appropriate level of carbs etc, that fit in with your performance goals.

At HPS, we have had multiple successes (and no failures to date) with our clients when they are educated to this approach. We can guide you onto the same path!



What is it? Biltong is basically dried, seasoned meat. Usually beef here in the UK, but African sourced biltong can be any one of a variety of ‘bush meat’.

Why should I consider biltong? Because it’s damned tasty! Seriously though, for anyone looking to cut some bodyfat with a proper nutritional protocol, biltong offers a very lean, protein rich source of solid food.

But that’s not the best bit… Because biltong is chewy, you can really get your teeth into it, which is very important from a psychological perspective. Swallowing a protein shake or some bits of smoked salmon (for instance) wonlt give you that same feeling of satisfaction that you can only get from some good old mastication (thats mastication, not masturbation).

In other words, you’ll likely eat less total calories, because you’ll feel more psychologically satisfied.

And trust me when I say: that is a good thing when you are dieting :)

The OTHER Type Of Training Injury

I want to relay an unfortunate story as a cautionary tale…

Tonight at the gym, I had finished my first working set (barbell back squat stripset) and moved over so that my training partner Mark could “warm up his knees”. I went off to get some tissue to blow my nose with.

*CRASH* I look back to the squat rack to see that mark has somehow dropped the bar and cut his hand quite deeply – requiring stitches from his wife who fortunately, is a nurse.

What had happened is that Mark – who has appaling shoulder flexibility, despite my constant urging to address the issue – had slipped tha bar off one shoulder due to only gripping it with fingertips (due to the inability to get his hand closer to the bar as a result of the lack of flexibility) and not the hand. As the bar slides off his back, he kept hold of it with the other hand, which descended with the bar, only to be crushed against the piers of the rack.

Ouch! So that was the end of his training session and the start of me training alone for the evening.

Fortunately it’s not too bad. Stitches and possibly a few days away from training. He’s an IT pro, so at least his work shouldn’t suffer.

LESSON: Always commit fully to dumping the bar; don’t half-ass it. Also, make sure you can grip the bar properly, with adequate flexibility for the task in hand.

Good luck and SAFE LIFTING!


Got my Mojo Back!

A few weeks ago I looked in the mirror and thought “something is off”. Despite my belt size remaining the same, my lower abdominal region was distended, my abs were blurry and my muscles had lost that full look. I attibuted it to elevated estrogen and possible fat gain (despite the belt not agreeing with my conclusion).

I tried higher and higher doses of estrogen-reducing supplements (flax seed, etc), cut calories, ate super-clean, took morning semi-fasted spin classes, etc. Yet nothing seemed to work. I had frequent loose stools and would eat something and later on, suddenly ‘fill up’ on my right lower (and upper) abdomen.

Yesterday I went to see a friend for a free spinal health check/series of corrective adjustments (because I can’t, frustratingly, adjust myself, obviously). I worked on him (a friend from chiro college) and then he worked on me. He muscle tested me and concluded that L5/S1 was out of place. I agreed, since heavy deadlifts and squats often do this to my spine. Continue Reading…

Performance Supplements – Huh?

You’ve seen them, lined up on the shelf at your local supplement shop…

Creatine, beta-alanine, glutamine, whey concentrate, whey isolate, mass gainer, isotonic drinks, energy boosters, BCAAs, EAAs,  etc, etc.

You’ve probably shaken your head at the sheer complexity of possible combinations and permutations of which supplement/how much should I take/when do I take it for best results/possible side-effects/will I waste my money/what will it taste like, etc, etc, etc.

…And you might be right to just shake your head and think “I’ll just leave it alone”. Or perhaps you think most of the products are over-hyped rubbish.

…And again, you might well be right. After all, in such a competitive market, hype is needed to sell products.

However, at HPS, we believe (backed up by scientific research) that certain ‘basic’ products or elements are essential to a complete package of competitive development for the athlete – even the weekend warrior who wants to lift their game or improve their recovery. Continue Reading…

Health Supplements – Are They Needed?

I was talking to a woman the other day, who said “I believe that unless you are an elite athlete, you don’t need any supplements at all.”.

Now despite claiming that she could debate a point – and having 3 masters degrees, you would certainly think so – this sounds like an adopted philosophy to me, i.e. one of the lecturers probably said it and she simply adopted the idea without actually thinking about it critically.

I didn’t want to get into a debate with her, but I do want to outline why I feel that she is wrong. Continue Reading…

New Year, New Goals

Yep, it’s that time of year again, when our beloved gyms become packed with folks desperately trying to live up to their goals of a new body. They usually last about 4-6 weeks. So why do they fail?

Leaving aside the issue of them finding exercise to be ‘boring’ and ‘hard work’, it is often because their goals are not intrinsic to their core beliefs. What do I mean? Well, most of these ‘new year desperados’ are motivated not by what thet believe, but by what society conditions them to believe. They want a six pack or ‘beach body’ or ‘big guns’ or what-have-you, because the media portrays these things as desirable, much like a designer shirt or a pair of Christian Leboutain shoes.

In essence they are simply trying to get a ‘body accessory’ so that others will find them more attractive or of higher status, NOT because it’s something that they truly want for themselves. Continue Reading…

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