Complete Keto: A Guide to Transforming Your Body and Your Mind for Life

You can’t go very far these days without hearing the word KETO in conversation somewhere. Maybe your doctor has recommended it. Maybe your friend has sworn by it. Maybe you hear it on a podcast somewhere.

If there is a single diet that is taking North America by storm right now, it’s the KETO diet. And with good reason. Studies continue to show the benefits of a high fat, medium protein, low carb diet (aka the foundation of the KETO diet). Drew Manning, KETO and fitness expert, has explained it all beautifully in his new book, “Complete Keto: A Guide to Transforming your Body and Your Mind for Life.” 

Drew inadvertently made a name for himself a few years ago when he purposely gained and lost 75 pounds in 6 months. How did he lose the weight? KETO. That’s how. And work outs. Lots of work outs.

He documented his self experiment in his first book (which, we should add, became a New York Times Bestselling book) called Fit2Fat2Fit. Since then, he has helped thousands of people lose weight, get fit, and stay fit. He has been featured on Good Morning America, The Tonight Show with Jay Leno, MSNBC, Yahoo!, The Dr. Oz Show, The Doctors and CNN, along with his own show on A&E and Lifetime.

Drew is back with his new book Complete Keto: A Guide to Transforming Your Body and Your Mind For Life. This is the first book of its kind, offering a truly comprehensive, integrative, and results-driven ketogenic diet program to create lasting change in your life. The book contains a highly accessible program that is filled with practical tools, emotional support, and real-life wisdom readers need to get lasting results.  In this fitness and health landscape that has become enamored with the KETO diet, this book has a holistic approach to KETO and can enhance how you might be already using the diet.

So what are you waiting for? Spring out of bed in the morning. Increase your energy to epic proportions. Sharpen your mind, be on top of your game, and always be ready for action. Consider going KETO, and if you do, use Drew’s book as a resource for what will probably be the most important transformation of your life. The books hits shelves February 12th. Pre-order your copy today.

For more information on Drew Manning, visit http://www.fit2fat2fit.com/ 

10 Tips for a Consistently Good Night’s Sleep

Sleep is Your Built-in Life Support System

With Dr. Ron Ehrlich…

This is a function of quantity and quality and you are meant to wake up feeling refreshed. For 90% of the population that means 7-9 hours sleep each night and breathing well while you are asleep.

Prioritize
If you don’t prioritize sleep and take it seriously, it’s unlikely you’ll take the necessary steps to change your habits. Sleep is your built-in life-support system.

Routine
As humans, we naturally love routines, partly because our bodies and minds respond well to them. Going to bed and waking at the same time helps to establish a better routine for a consistently good night’s sleep.

Food and Drink
Don’t eat for two hours before going to bed and avoid eating heavy or spicy foods. Caffeine is a stimulant and counter-productive to a restful sleep. Avoid or limit alcohol. While it may help you to fall asleep more easily, it doesn’t allow for a restful and regenerative sleep.

Light and Electromagnetic Radiation
Exposure to light affects the hormone melatonin, which prepares your body for sleep. That includes blue light from electronic devices. Your bedroom should be dark and you shouldn’t have a digital clock sitting by your bed with a green light. TVs or electronic equipment, especially your mobile phone, which should be at least within two meters of the bed.

Noise
This poses a challenge in our urban environment with noisy neighbors, street noise, or even housemates. The most common and annoying sleep-disturbing noise is a snoring partner, often dismissed or trivialized. It’s serious and can have a profound impact on your health, too.

Sleeping Position
Stomach sleeping is a problem for head, neck, jaw, and lower back muscles as well as affecting your airway. Sleeping on your back may result in your lower jaw and tongue restricting or blocking the airway. Side sleeping is the best.

Temperature
Feeling too hot or too cold affects the quality of your sleep so choose bedding that’s appropriate.

Environmental Toxins
Mold can be a serious issue with one of the first symptoms being fatigue that is not improved by rest. Dust mites are the most common cause of childhood asthma and allergies worldwide and affects adults too. The regular use of a high-efficiency particulate air filter vacuum cleaner and placing the bedding in the sunshine are great ways to control this common problem.

Be Positive
Finish the day by describing or journaling three positive events, no matter how small or insignificant. Don’t try to solve the problems of the world just before going to sleep, and don’t check email or Facebook — these are far too stimulating.

Sex
Sex has a positive effect on sleep. It lowers the stress hormone, cortisol, and increases the ‘hugging’ hormone, oxytocin. Sex is a wonderful release of energy and even counts as exercise! It increases estrogen levels, which can enhance a woman’s REM cycle for a deeper, better night’s sleep. Men’s ability to sleep better after sex is legendary.

Dr. Ron Ehrlich, author of “A Life Less Stressed; The 5 pillars of Health & Wellness“, delivers keynotes and wellness workshops. He has a weekly podcast Unstress with Dr. Ron Ehrlich.
BIO
Dr. Ron Ehrlich, BDS (Syd Uni), FACNEM, is one of Australia’s leading holistic health advocates with over 35 years of clinical experience. He is the author of “A Life Less Stressed; The 5 pillars of Health & Wellness “and wellness host of the weekly podcast Unstress with Dr. Ron Ehrlich and gives keynotes and runs workshops on understanding stress and wellness.

He has been featured in: The Australian, The Sydney Morning Herald, The Daily Telegraph, Herald Sun, and more.Dr. Ron is in clinical practice and continues to see patients at his group practice, Sydney Holistic Dental Centre in Sydney CBD. In 1996, Ron gained his fellowship in Nutritional and Environmental Medicine (FACNEM) and is a board member of the Australasian College of Nutritional & Environmental Medicine (ACNEM) and is also chairman of their Advocacy Committee. He is a board member & co-founder of Nourishing Australia, a non-profit dedicated to informing people about the critical importance of healthy soils, nutrient-dense foods, and sustainable farming.

New Book: Principles Of Muscle Building Program Design

Not Getting Results From Your Weight Training?

Maybe It’s Time To Go Back To Basics With Nick Mitchell’s New Book

“Not another book on weight training!” “Who even reads books anymore?” “I’ve already been weight training for years, I know what works and what doesn’t.”

Truth is Nick Mitchell, CEO of Ultimate Performance (UP) Fitness personal training company doesn’t even want to read, let alone write, another book on weight training. In fact, he believes since the 80’s, nothing’s really changed. So why is he doing it?

A Book With A Purpose

“Principles Of Muscle Building Program Design.”

Mitchell noticed that pretty much all the fitness books out there are written as “how-to” manuals. There’s a 12-week plan that provides everything from what you should be eating to how many bench presses you should be doing, but most of these books lack one thing: the why. Understanding why you’re doing a particular exercise not only gives you insight into what’s going on in your body but also gives you room to personalize the program based on your individual needs. For those that want to really commit to real, sustainable results, a “how-to” book just isn’t enough.

Diving Deep is what the UP Encyclopedia Series Is All About

In this book, a massive amount of research, experience, and results accumulated from creating the world’s leading Personal Training business is available at your fingertips, literally. In this volume one, it’s all about going back to basics in order to provide the most pristine foundation for resistance training. This way, you’ll achieve maximum results in the minimum amount of time.

Why This Book Is Necessary Now More Than Ever

Mitchell says that “almost every gym in the world that I have ever visited, be it a commercial gym, a bodybuilding gym, or a personal training studio, have very few people including so-called professional personal trainers that have even the first clue about the key fundamentals of weight training.”

So, Mitchell knew he had to create something to fill this void. This book serves as a primer for anyone who lifts weights, no matter what their experience level may be. This book includes all the knowledge that’s responsible for transforming a ridiculous amount of so-called “regular people” into ripped superhumans. From covering the difference between “good” pain and “bad” pain, to explaining when and why the best time to train is, as well as detailing tons of expert exercises for your chest, back, quadriceps, glutes and hamstrings, arms and shoulder, and abs, this book is truly your one-stop shop for plunging into resistance training safely and smartly.

I’d love to discuss creating a pitch for Nick Mitchell’s book, “Principles Of Muscle Building Program Design.” If you’d like a copy of “Principles of Muscle Building Program Design” by Nick Mitchell, or if you would like more information about the book, please reach out to me.

About The Founder

Nick Mitchell, CEO of Ultimate Performance (UP), has spread UP across the globe with 11 locations in 8 different countries, with the newest location coming to Los Angeles, CA. Nick has even relocated his family to ensure the Los Angeles location genuinely represents UP’s global reputation as the world’s leading personal trainer gym.

“We’re not here to be your friend, if we become friends then that’s merely a bonus. We’re here to get you the result that your investment of time and money deserves.” – Nick Mitchell, CEO Ultimate Performance.

UP is the only genuinely international personal training company in the world. Tried and tested, UP is a stand-out compared to the typical compliant personal training industry. UP preserves their strict commitment to each client by following their dual mottos to the letter – “maximum results in minimum time” and “results not promises”

Mitchell wants to ensure the culture of UP – accountability, effective training, consistency, real results and value – is propelled around the world. Ultimate Performance is all about an honest message – no fads or crazes- simple stuff that works. No magic or secret. His new book Principals of Muscle Building – Program Design came out December 30, 2017 – and as of February 9th its SOLD OUT on Amazon.

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