PRP Blog

  • #JoinTheResolution | Matt Morgan - Have A Great Supplement Plan

  • #JoinTheResolution - Improving Your Self Care

  • Beating The Festive Hangover

  • Learning and Maintaining Habits | PGA Golf Tour | Karl Morris

    dr jamie pugh

    Karl Morris has worked with over 100 PGA Tour, European Tour, LPGA Tour and Ladies European Tour players including six major winners including Louis Oosthuizen, Graeme McDowell and Darren Clarke. He is the co-author of a number of books including; ’The Lost Art of Putting’ as well as previous books. ‘Attention –the secret to YOU playing great golf’ and ‘Golf –The Mind Factor’ with Ryder Cup captain Darren Clarke. His passion is to provide golfers of all levels with simple and effective tools to get the very best from their game. His Mind Factor seminars have been presented all over the world to the PGA’s of Australia, Sweden, South Africa, Germany, Holland, Italy, Switzerland and Belgium.

    He also presents his own podcast series called ‘The Brain Booster

    In This Episode Dr. Jamie Pugh Covers:

    – How and why we form habits

    – Why it is so difficult to break old habits

    – The most important period when you’re trying to form new behaviours

    – What tactics Karl uses with PGA golfers for when things start to go wrong

    brain_power_supplement

    Brain Power Capsules

    – Contains Phosphatidylserine

    – Contains Alpha GPC

    – Contains SAM-e

    Find out more…

    Download the Podcast and Subscribe:

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Thriving Through The Festive Period

    Don’t stop exercising

    With Christmas concert, Christmas shopping and office parties, it’s easy to get out of the habit of regular training. If you know you won’t have time to train in the evening, get up and get it done in the morning. Struggle to wake up in time? Take training clothes with you to the office. Commit to exercising for a minimum of 15 minutes each day. But, ideally commit to sticking to a training schedule, even if it is altered from your regular plan to accommodate festive activities.

    Don’t forget your pre-workout to get the most from your training, especially when energy levels start to wade as the month goes on.

    Amino Work Capacity Advanced

    – Premium Amino Acid Drink

    – High Strength Formula – 36g of Amino Acids

    – Comprehensive Amino Acid Profile – 16 different Amino Acids

    – Contains No Sugars or Caffeine

    Find out more…

    Get enough sleep

    Not getting enough sleep can negatively affect our appetite and response to food (1), make us more likely to get a cough or cold (2) and generally leave us with lower energy levels. So while there are going to be some late nights, try to get into a good night time routine when you can, and aim for 7-9 hours sleep per night.

    We’ve written all about the benefits magnesium can have on sleep quality, take a look at our Magnesium Relax, which contains minerals and antioxidants to help aid relaxation.

    Magnesium Relax

    – Contains minerals and antioxidants to help aid relaxation (1)

    – Help reduce the feeling of tiredness and fatigue (2)

    – 100% natural containing no relaxation drugs or pharmaceuticals

    – Highly absorbable forms of magnesium

    – Combination of magnesium, chromium picolinate & alpha lipoic acid

    Look after your wellbeing and mental health

    Christmas can be a difficult time for many reasons. It can be lonely for some.It can be a time where we compare what we have to others. It can be stressful dealing with all of the things that need organising. With all this and more, Christmas can have a negative impact on our wellbeing and mental health.

    So it is important to take time for yourself. Share the burden with others. Equally, make sure that you are there for your loved ones in case they are starting to feel the strain. Simply asking, “are you ok?”, can make a huge difference.

    Take a look at our Well-being pack with supplements hand-picked to help stress and anxiety as well as exclusive access to our well-being hub

    Well-Being Pack

    – Save 20%

    – EXCLUSIVE access to Well Being Hub containing infomation, tips and tricks for mental well-being

    – Supplements included to help contribute to normal psychological function(3), brain function(5) and to contribute to the reduction of tiredness & fatigue(2)

    Don’t neglect your fruit and veg

    Christmas usually means boxes of biscuits and tubs of chocolates floating around the office. Before you know it, your entire diet has taken a downward turn and you’re making unhealthy decisions more often than not. While there are plenty of ways to keep on top of things, sticking to some of the basics can go along way. Aiming to maintain your 5 a day can help you make better decisions when it comes to snacking, cooking, or eating out. Try making sure to prepare tasty salads for lunch at work. Get a hearty stew in the slow cooker to keep you going for a couple of days. Load them up with vegetables to help keep you full and topped up on the vitamins and minerals you need.

    Struggling to get your 5 a day? Try one one of our green vegetable powders

    Greens Powders

    – Contains 10 super green foods with added pre & probiotics

    – Supports the immune system (1)

    – Source of Vitamin B12 to maintain energy levels (2)

    – Source of Iron which supports mental function (3) 

    Keep colds at bay

    One of the last things we want is to have to get through the festive period with a runny nose, cough, or more severe cold symptoms. Although there has never been a definitive explanation as to why we might be more at risk during the colder months, there are some evidence-based recommendations as to how we can reduce either the number of colds we encounter or how long they last. 

    1. Wash your hands. Use disinfectant wipes on telephone and computer keyboards to prevent the transfer of viruses.
    2. Avoid close contact with sick people. And stay home if you have a cough and fever. Cover coughs and sneezes with tissues or the crook of your arm.
    3. Get plenty of sleep. Sleep-deprived volunteers in one study mustered half the immune response to a flu shot compared with those getting normal sleep.
    4. Eating well, exercising regularly, and reducing stress may also bolster immunity.
    5. If you smoke, quit. Smokers are vulnerable to the flu and its complications.

    Vitamin C has been shown to boost immune function and reduce the duration of colds. Have a look at our Vitamin C Plus powder

    Vitamin C Plus

    – Suports Energy Levels

    – Helps to Maintain Optimal Health

    – Supports Blood Vessels

    – 250g – 50 servings

    Preempt and treat hangovers

    Finally, it is the season to be jolly. So it would be not be a complete list without considering hangovers. We don’t know the exact reason why people have hangovers after drinking too much alcohol. A number of mechanisms have been suggested but there is still some debate. This is one of the reasons why it is so difficult to completely treat hangovers. The best we can do is limit our alcohol consumption and/or treat the symptoms of a hangover. Surprisingly enough, there have been a couple of research studies that have looked at different interventions to reduce hangover symptoms. One of the ones that had some benefit on hangover was daily consumption of dandelion extract (3) (one of the ingredients in our Liver and Kidney Cleanse Powder).

    You also need to make sure you stay hydrated – both on the night out and the day after.

    Liver & Kidney Cleanse

    – The ultimate blend of nutrients to aid detoxification and to help cleanse your liver and kidneys

    – A natural superfood blend of nourishing herbs and vegetables

    – Packed with essential detox nutrients

    – Apple and cherry flavour

    References

    1 – McNeil, J., Forest, G., Hintze, L. J., Brunet, J. F., Finlayson, G., Blundell, J. E., & Doucet, É. (2017). The effects of partial sleep restriction and altered sleep timing on appetite and food reward. Appetite, 109, 48-56.

    2 – Wentz LM, Ward MD, Potter C, et al. Increased risk of upper respiratory infection in military recruits who report sleeping less than 6 h per night. Mil Med. 2018;183(11–12):e699–704.

    3 – Jayawardena, R., Thejani, T., Ranasinghe, P., Fernando, D., & Verster, J. C. (2017). Interventions for treatment and/or prevention of alcohol hangover: Systematic review. Human Psychopharmacology: Clinical and Experimental, 32(5), e2600.


     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Vitamin D And Anxiety

  • Magnesium And Sleep

  • Effects of Probiotics on Mood and Anxiety

  • Omega 3 Fish Oil and Depression

    omega 3 Fish Oil and depression
  • Dean Johnston - From Fireman To Ironman

    Dean Johnston Ironman Wales

    Dean Johnston is a keen athlete (recently completed Iroman Wales) and sportsman who has just completed the 2019 Welsh ‘Ironman’ challenge. He lives in Cwmafan, Port Talbot with his wife Victoria and two boys Ioan and Theo. Dean has always been a keen sportsman since a young child and was a regularly seen running or playing semi-professionally on the football field.

    After being a firefighter for a number of years which was a life long dream, unfortunately, he was involved in a road traffic accident whilst on his bike. The accident, though not his fault, meant his life took a different term and he spent the next 3 years surviving and recovering.

    He has overcome this, and just completed his first Iron man (Ironman Wales) in 10 hours 47 and coming 9th in his age category, and 78th overall out of 2039 other competitors.

    In the Podcast video above,  Jamie speaks to Dean about his training and the event itself.

    Dean Tells His Story…

    WOW! What an emotional weekend that was!!!

    I managed to finish my first ever Ironman which was Ironman Wales, Tenby – an unforgettable sporting experience that I’m going to find hard to beat. Amazing course, amazing supporters and of course representing an amazing club in Port Talbot Harriers!

    Crossing that finish line was a bittersweet moment for me. I was ecstatic to finish but kept thinking about the journey I’d taken to get there. Exactly 3 years ago to the day, I was recovering from an operation to fix a double compound fracture to my right arm, after avoiding a collision with a car. A fracture that ultimately cost me my job! A job that I loved as a firefighter! A job that I’d done for 18 years and had expected to do for another 18. The pain wasn’t a problem, I knew it would go away soon. But, suffering with PTSD, depression and the realisation that I’d have to find a new career to help support my family was tough. I blamed myself! I sure visited some dark places!

    I am so, so lucky to have such a close loving family. A wife who was so supportive and understanding and put up with so much s*** she deserves a medal!! Without them it would have been even tougher!

    When I decided to take on the Ironman I soon realised that this was my medicine! It took me out of those dark places! Gave me a purpose! I was so envious hearing people talking about it. I wanted a piece of the action. If I couldn’t be Dean the firefighter, maybe I could be Dean the Ironman.

    dean johnston ironman wales

    The training was tough! But a breeze compared to what I’d been through personally. I didn’t want to just survive and get through the Ironman. I wanted to complete it as fast as I could. I thought I’d set myself a target. After being inspired by Geraint Thomas’ (my hero) winning the Tour de France the year before, I thought I’d set a lofty goal of trying to secure an age group Kona spot – the birthplace of Ironman and where the Ironman world championships are held. The holy grail of triathlon. To do this a felt a time of 10 hrs 30 mins was needed.

    Before getting into triathlon I’d been a fairly competitive runner. I had a 5k PB of 16.27 which I set as a 15 year old. I soon got distracted by football though and gave up running to play semi-professionally. I always promised myself that I’d go back to running after football and at 35 I returned, almost beating my 5k PB at 39 years of age, running 16.36. As I got older I decided to try longer distances running a half marathon PB of 1.15 and a marathon PB of 2.47.

    Gut Issues During Running

    Unfortunately, I started to develop stomach issues during these races, which really frustrated me as I was training really well, but when it got to the races the pain would get too much and I would have to stop. That’s when I decided to go into triathlon (sprint and Olympic distance). My logic was, the race can still last for 2 hours but the run only lasts 40 minutes. Unfortunately after time the stomach issues returned again. I saw a large number of physios to try and sort the problem but it always returned. I knew this was going to be a problem when taking on this Ironman challenge so I decided that if a physio can’t sort it then maybe it’s more of a gut health problem rather than a muscular problem.

    That’s when I spoke to Charlotte at Aliment and PRP Supplements. I’d seen the Intensive Training Probiotic Complex on social media and did a bit of research into the product and was impressed with the studies. After speaking with Charlotte we decided to go with the probiotic but also decided to add the Omega Max Pure as an anti-inflammatory and vitamin D for bone health. It would prove to be a great decision and a pivotal moment in my training and races.

    Training For Ironman

    I always loved the research of training. There were so many different opinions, different books – Joe Friel’s Training Bible, Don Fink and Paul Newsome’s Swim Smooth and Jack Daniels’ Running Formula. I read them and decided to plan my own programme and coach myself. It was something I enjoyed and immersed myself in.

    The training was divided into 3 phases. A BASE (start till 20 weeks from race), BUILD (20 weeks before race) and PEAK (10 weeks before race) phase.

    Base Phase

    The BASE phase would start with 2 swims a week (2 x30 mins), 3 bikes a week (2×1 hour & 1×2 hour) and 3 runs a week (1×30 mins, 1 x brick & 1x 45 mins long ) all at low intensity at zone 2 HR and slowly adding volume to the sessions, just building up the endurance. It was going to be a long 9 months of graft; I didn’t want to blow up months before the race.

    Build Phase

    In the BUILD phase I added 1 extra session to each discipline which was a threshold session. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 4 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 1 hr 45 mins).

    Peak Phase

    In the PEAK phase frequency remained the same but volume increased again for all long sessions. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 6 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 2 hr 30 mins). Until 3 weeks before the race which would start the taper.

    The PEAK phase was interrupted by an injury sustained to my ankle during a race. 3 weeks of running were missed as a result and had a detrimental effect on my running performance during Ironman.

    The training was really tough! Feeling tired most of the time, but what surprised me the most was that I never got ill. When I was in demanding blocks of training I would find that I’d breakdown with a sore throat. It never happened this time.

    The Result…

    Close but no cigar. I was to finish in a time of 10hrs 47 mins. I’m really pleased with the result. It’s a time I would have been thrilled with at the start of the day. But…I couldn’t help be a little disappointed! I missed the Kona spot by less than 9 mins.

    Ironman Wales Race Day

    As I was about to ‘toe the line’ for the start the race, I had a lump in my throat! and the national anthem hadn’t started to play yet. It wasn’t to do with nerves of what was to come, the hours of suffering with 2000+ other athletes and teammates. It was the realisation that I’ve had a pretty s***ty 3 years and yet here I am chomping at the bit to face another challenge, looking forward, being positive. I was proud of myself!

    The race itself was everything I expected and more. It filled every expectation! I’d prepared well, my body was ready!! The only thing I hadn’t truly prepared myself for was the crowd. Ooofff! Everywhere was rammed! The banks overlooking North Beach for the swim, the streets of Tenby town for the run. The highlight? The hill after Heartbreak Hill, leading up to New Hedges. I remember looking up, seeing a sea of bodies in a line, 2 or 3 deep for 400m just leaving enough gap for 1 cyclist to pass. screaming ‘Go Dean’. This is the closest I’ll ever get to feeling like a pro athlete I thought! I lived the dream for 30 seconds!

    Intensive-Training-Probiotic

    Intensive Training Probiotic Complex

    – Formulated for performance
    – Used in two clinical trials with endurance athletes
    – 25 Billion viable cells per capsule

    Find out more…

    Catch More Of Our Podcasts and Subscribe:

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

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