14 Ways To Take The Stress Away…Part 2

14 Ways To Take The Stress Away…… Part 2

What is Stress?

Stress is your body’s way of responding to a physical or emotional demand.  Everyone experiences increased stress levels at one time or another.  In fact, the body’s ability to react to stressful situations and deal with threats is critical to our survival.  However, when one is under long term stress caused by on-going situations such as work or family problems, financial concerns, etc. the body will be in a constant heighten state – a state which has harmful effects on many bodily systems including the immune system, cardiovascular system, endocrine system, reproductive system to name just a few.

So below is part 2 of my 2 part stress article, if you haven’t read part 1 yet click here….

Enjoy !……


8.kiss someone

As well as the self-esteem boost you get from a good old snog, Kissing is a known stress-reliever. Studies say that Passionate kissing relieves tension, reduces negative energy and produces a sense of wellbeing, lowering your cortisol ‘stress’ hormone.

So if you ever needed an excuse to give a loved one a kiss, now’s the time!

stress sex

9.have sex:

This one is definitely one of the more fun stress relievers and is my personal favourite , Sex can be a fantastic stress reliever, as it incorporates many other stress relief ingredients such as breathing, touch and social connection.  With orgasm endorphins and other beneficial chemicals are released, leaving you positively stress free.



Physical Activity helps in Bumping up your feel good neurotransmitters, your endorphins. These little beauties are what leave us feeling amazing after a good workout. Although exercise increases your endorphin output, it still put the body under stress when done in long slow bouts, my suggestion would be using short and sharp exercise sessions.



11.Listen to music:

Listening to soothing music that relaxes your body and elevates your mind can significantly reduce how much stress you feel. Relaxation music helps you connect to your inner peace. When you quiet your thoughts and feel your source of peace within, it’s like having a stress-proof field around you. Reducing stress not only makes you feel much better, it can also bring improved health.



12. Visualisation

There are numerous effective ways to use visualization to relieve stress. This technique is great for people who feel a significant amount of general stress and would like to quickly feel more relaxed. It can work just about anywhere and takes only a few minutes.

Here’s how! ……….

1.Find a quiet place where you can rest and think for a few minutes.


2.Get into a comfortable position that allows you to breathe easily and relax your muscles.


3.Close your eyes and breathe slowly and deeply. As you breathe in, imagine that you are ‘inhaling peace,’ that is, imagine that peace is filling you up, coming in through your lungs and circulating around your body.


4. As you exhale, visualize all the stress and negativity leaving your body through your nose and mouth. After several repetitions, you should feel your stress significantly lessened.


13.  do something you love!

When I say do something you love I mean something that excites you! Something that your passionate about! And makes you feel happy, These things are probably the most important things to do in life, but still as we get older we seem to drift away from them.

An example of this with me is playing the guitar, or playing football, these are both things I love doing and increase the feel good feeling and reduce stress in my life.


14. be yourself

I’ve fallen into this trap before, trying to be something I’m not just to impress certain people, but by not being yourself your actually stressing yourself out, it’s like going on stage for the day, even the world’s best actors would struggle to perform solid from 9-5, this eventually takes its toll on you.

Even if you are a bit rough round the edges, people should love you for who you really are!

Before you can be anything, you have to be yourself. That’s the hardest thing to find.”

E.L. Konigsburg


“Be yourself; everyone else is already taken.”

― Oscar Wilde


So there we have it guys!! most of the stuff on here is so basic, so no excuse not to get stuck in and have a go at some of the techniques,

Again if you have enjoyed this article, please like ,share and comment.

Adam Doran

Power Principles Coach

Dax Moy Personal Training Studios.


14 ways to take the stress away…… Part 1

14 ways to take the stress away  Part 1…..


What is Stress?

Stress is your body’s way of responding to a physical or emotional demand.  Everyone experiences increased stress levels at one time or another.  In fact, the body’s ability to react to stressful situations and deal with threats is critical to our survival.  However, when one is under long term stress caused by on-going situations such as work or family problems, financial concerns, etc. the body will be in a constant heighten state – a state which has harmful effects on many bodily systems including the immune system, cardiovascular system, endocrine system, reproductive system to name just a few.



“I promise you nothing is as chaotic as it seems. Nothing is worth your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.”

― Steve Maraboli



Some great ways that will help release some of the stress burdens in your life are listed below…….

1 .long hot bath

In ancient times, herbal baths were employed to help the sick, while mineral baths were used for detoxification. Some cultures even believed that bathing offered good luck and protection.

It is unlikely that a doctor today would tell a patient to take a bath for protection, but most physicians do recognize that a hot bath can help you relax and reduce stress. The act of bathing stimulates blood circulation and calms the nervous system. It can also help relieve common aches and pains associated with arthritis, menstrual cramps, inflammation, haemorrhoids, muscle pains and spasms. If you have a difficult time sleeping, try taking a bath right before bedtime.

article bath

Some bath time tips…

•Aromatherapy (essential oils) is a great way to calm the mind and adds to the therapeutic benefit of a bath. Add 15 drops of eucalyptus to help with a common cold or sinus problems. There are also some great essential oil blends that can be added to bathwater to help your individual needs.

•Bath salts added to bathwater help promote healing for almost any skin condition.

•Herbal baths can be a great way to soothe tension and help promote healthy circulation. There are many great herbal bath blends that you can buy online or at your local health food store. Rosemary and milk thistle make a great herbal detox bath while Roman chamomile and lavender are perfect for relaxation. Pour herbs in a little pouch and soak in bathwater for 30 minutes to feel the stress melt away!

2. breathing

Breathing exercises are one of the biggest stress relieving exercises I use with clients, as well as oxidizing your blood stream, and creating more of a connection to your core, slow diaphragmatic breathing stimulates are parasympathetic nervous system that is known as “rest and digest” system and is the one that helps us calm down.


3. Rise and fall:

Since the beginning of time, as humans we were built to rise and fall with the sun, now more days than not we tend to be stimulated well into the evening, as soon as bright lights hit are retinas it leaves our brain saying, “it must still be daytime” ,keeping us stimulated and are stress hormone elevated, trying to get up earlier and go to bed earlier will lower your stress levels to rise and fall as they should.

rise and fall of sun

4.get a massage

Massage therapy does reduce stress levels.  According to The Franklin Institute web site on the human brain and stress, “Massage releases endorphins that calm the peripheral nervous system.”  The Mayo Clinic website identifies massage as a valid medical method to reduce stress and pain.  It goes on to say, “Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking”


5.take a vacation

According to a recent poll on a popular stress management blog ive been reading, just under half of the working population of Britain, didn’t take a vacation last year. This is crazy!

So you’re working your socks of! Day in day out, and what for? A few extra grey hairs,

well vacation studies have shown many stress relieving symptoms such as: strengthening your bond with a loved one, improved job performance, improved creativity and a 5 day stress free carry over from just a 7 day holiday.

So go take a break and go on holiday!



Tea might not sound the obvious way to relieve stress, but its tried and tested and it works.Obviously not all teas have stress relieving affects , some actually raise are stress hormone, but the general rule I stick to is ,naturally caffeine free and herbal. Below are a couple of the teas I find the most effective:

1)      Tulsi tea- ( use about an hour before bed, great for muscle soreness and getting into a relaxed state before bed)

2)      Camomile ( very good for calming the nerves and putting you in to a relaxed state)

3)      Skull Cap- (especially for muscle soreness, and also irritability women suffer during pms)

4)      Lavender-     ( very effective for calming the nerves, headaches and anxiety)

herbal teas


7.laugh it off

Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humour lightens your burdens, inspires hopes, connects you to others, and keeps you grounded..

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health

Laughing horse

If your one of the many people finding yourself a bit overwhelmed by some sort of stress in your life at present, I know I was and still am occasionally! But since I started to use some of the techniques I have listed above, the feeling of being massively overwhelmed ,stressed out and really a bit down has significantly improved.

Has this helped you?

If this article has helped at all or even if you just enjoyed it, please like share and comment!:)

Part 2 will be coming next week!

Adam Doran

Power Principles Coach

Dax Moy Personal Training

5 Exercises To Improve your ski performance By Adam Doran

5 exercises to improve your skiing performance

by Adam Doran

So were at the time of year where a lot of us are thinking about a good old skiing holiday!

whether its your first time or 50th time, we could all benefit by doing a little bit of ski specific training  before hitting the slopes.

Hear is an article I’ve put together to improve your general ski-ing fitness and get you racing down the slopes in extra quick time 🙂

1.Stork Press
The stork press develops your shoulders and arms as well as your balance–all important in skiing. Hold a dumbbell in your left hand at shoulder level. Stand on your right leg with your left leg of the ground. Keep your eyes fixed on an immovable object to help you maintain an upright position. Inhale and press the dumbbell overhead to arm’s length. Slowly lower the dumbbell back to shoulder level and continue for the desired number of repetitions. When you have finished your set, rest a moment and then swap arms and legs.

2. The Wall Slide

The classic wall sit is old-school ski fitness. Modern skiing is more dynamic, making the wall slide a more functional exercise. Stand with your back against the wall, and your feet separated at hip-width apart. Slide down until your knees are bent at a 90-degree angle. Instead of holding the position, straighten your legs about 3 inches, and then bend them back to 90 degrees. Perform three sets of 20 repetitions. The exercise works the hamstrings and quadriceps, while training the small flexion and extension movements required for mogul skiing.

squat 2squat half

3.Hip Bridges

To strengthen your hamstrings and glutes while stretching your hips and quadriceps, lie on your back on an exercise mat. Position your feet so that they are flat on the floor and close to your butt. Place your hands next to your hips, palms facing up. Push through your heels and lift your hips as high as you can towards the ceiling. Hold this position for as long as possible. Alternatively, lift and lower your hips for a predetermined number of repetitions. If you find this exercise too easy, hold a weight across your hips or use one leg at a time while holding the other leg out straight.

hip bridge 1hip 2

4.Lateral Jumps

To condition your legs for side to side movements, place a 12- to 18-inch hurdle on the floor. Stand sideways on the obstacle. Bend your knees slightly and swing your arms behind you. Simultaneously swing your arms forward and jump up and over the hurdle, landing lightly on the balls of your feet. Immediately spring back over the hurdle and continue jumping back and forth over the hurdle for the duration of your set.(if you haven’t gt a hurdle most small objects will do)

ski jumpsjumping


Lunges are similar to squats in that they strengthen your legs and prepare you for the rigors of skiing. Lunges, however, also add an element of balance, which is important in skiing. Take a large step forward and then bend your legs until your rear knee lightly touches the floor. Push back up to return to the starting position and repeat the movement leading with your opposite leg. You can make lunges more challenging by holding weights in your hands or resting a barbell across your shoulders


So there we have it!

5 exercises you can use today  to improve your ski performance , 🙂

Adam Doran


Level 1 Power Principles Coach

Dax Moy Personal Training


6 reasons your not gaining Lean muscle in the gym By Adam Doran

6 Reasons you’re not Gaining Lean muscle

By Adam Doran



So for a lot of us, packing on a bit of lean muscle is are first goal when we hit the gym.

But unfortunately because of lack of training knowledge or just wrong training information , many of us tend to not get the physique we desire.

Well here im going to explain 6 reasons that might be stopping you from getting in the shape you want,

reason #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises will dramatically accelerate your results and get you there a hell of a lot quicker than isolated exercises will.

reason #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they’re good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers — that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it’s critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique

reason #3: Doing long bouts of cardio

Look, you need to do (some form) of cardio if you want to burn fat…BUT there’s a right way and a wrong way to do your cardio workouts. You don’t have to use special gym cardio machines to increase your heart rate, use short sharp bursts of full body exercise. If you’ve been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

reason #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won’t get you a six pack either! These so-called “ab” exercises are a bit of waste of time really.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them!

reason #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you’ve got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you stop making progress.

Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity.

So there we have it guys 6 reasons your not gaining lean muscle,

Now go use them 🙂

Adam Doran

Power Principles Coach

Dax Moy Personal Training

The 30 Day “Live with Your Trainer” Project!

New Year new you!! – The 30 day” live with your trainer” project!

By Adam Doran

so first is first happy Christmas!!!:)

from January the 6th next year me and a certain person will be living together for 30 days!

Yes you heard it right!

We will be living together!

We will both be sticking to the elimination diet that has helped so many people get themselves back to optimal health and in amazing shape!

We will be doing just 1 hours exercise 5 days a week ,  though not just conventional gym work, we will be stimulating all 600 muscles of the body ,as well as working on improving posture, hormone function, sleep cycles , hydration levels and general wellbeing.

o and Also hopefully burning a shed load of fat!

This isn’t the usual run of the mill eat literally nothing diet,

we will be eating when are bodies tell us to, and as much as we want!

So a bit info about the diet??

The diet eradicates toxic foods from are day to day to diet , we will be eliminating caffeine , refined sugar, wheat,  dairy , alcohol and eating lots of wholesome organic foods for 30 days.

You can grab a free copy of this diet from:


as in life nothing is easy,  me and my client will be putting up a weekly blog post of our ups and downs and experiences while were training and eliminating .

I’m not doing this for any personal gain , I’m doing it purely because it’s my passion and I want to help as many people as a can,

so please read, comment and ask any questions ur in the dark about,

Have a great Christmas and new year ,

Much love


Adam Doran

Transformation coach

Dax Moy Personal Training Studios

New Year New You- 6 Reasons You Dont Have a Flat stomach


New Year New you!   –        6 Reasons you don’t have a flat stomach

By Adam Doran

More times than not with male and female clients, obtaining the “toned” look to your stomach or “ripped abs” is the most common reason for starting a programme. If your anything like a lot of the clients I’ve worked with, you’ve probably fell into the same trap I have in the past, getting sucked in by the many of the conflicting views such as:  “ripped abs” dvds , fat burners, and new diets just to name a few that are being dumped on the market on a weekly basis, and fuelling our ever growing doubt of how to obtain the shape we desire!??

Well the good news is that if you use these guidelines and stick to them, you could notice a big improvement in your body fat and overall shape.

Here are…

View original post 696 more words

tasty Low carb ELimination Diet Friendly fajita receipe!

Low Carb Fajita’s! 

By Adam Doran

low carb fajitas


2 Medium Chicken Breasts

2 Peppers

1 onion

6 cherry tomatoes

1 clove of Garlic

A squeeze of lime

½ avocado

1 iceburg lettuce

Olive oil (refined)

Spice blend

2 teaspoons of dried chilli powder

( add or takeaway the amount of chilli powder for spiciness , this is about medium)

1 teaspoon of cumin

¼ of cayenne pepper

1 teaspoon of paprika

fajita finished pic


Start by chopping your tomatoes into ¼ , then half an avocado into squares, add to a bowl and squeeze a little lime in to the mix and leave aside.

Add all spices to a small bowl and mix.

Chop your onions, garlic, peppers and chicken.

Heat the pan with a little olive olive in it, then add onions and peppers and fry till soft, then add your chicken. When chicken is nearly cooked coat the chicken and peppers in your spice mixture, add a drop of water, fry till soft tender and and cooked.

Now this bit is the only slightly tricky part (well it was for me anyway) ,take a full iceberg lettuce and cut a full leaf from the butt of the lettuce then carefully place on plate.

lettuce leaf

Finally add the cooked mixture and lime salsa to the cases

wrap them up and enjoy! 🙂

low carb fajitas

Adam Doran

Level 1 Power Principles Coach

Dax Moy Personal Training Studios

New Year New You- 1 Day” clean up and lean up” diet plan (elimination diet friendly)



New Year New You- 1 day” clean up and lean up” elimination diet meal plan

By Adam Doran

So we all want to drop some fat right And more times than not just the sheer amount of advice out there has confused us in our quest to get rid of the stubborn belly fat. Well this type of “diet “ works, I have lost 2% body fat in under 2 weeks with minimal exercise, This is a carbon copy of the type of meals ive been eating on my 30 day diet. This diet eliminates toxins that are depleting are cell strength, organ function, hormonal function , general health and fat burning abilities.I no your probably thinking isn’t it really hard!? Well if ur diet has been toxic , then yes it will be a little hard to adapt to , but as Nike say “just do it”,

I mean your not getting told to calorie count or make your meals smaller, all’s you have to do is listen to your body, when your hungry eat when your not don’t .

As simple as that!:)

Below is a one day plan you can try today !!:)

Drinks: ok so I stick to herbal (naturally caffeine free teas only)

and water(try to drink 1 litre to every 25kg of bodyweight daily)


scrambled egg sasparagus


Drink:  liquorice tea

The scrambled egg” metabolic booster”

4 eggs

Half  a pack of smoked salmon

1 avacado

3 or 4 asparagus heads

How to prepare:

Start by getting a pan of water on the boil, then add asparagus heads to pan (boil until soft) , then chop avocado up and place on plate, whisk to egg whites and 2 full eggs, then finally take a knob of organic butter let it melt in frying pan add whisked egg mixture , then stir till the eggs are at your preferred consistency.

(the picture doesn’t have smoked salmon in but just add when eggs are nearly cooked)

Snacks: ok so I vary my snacks between fresh fruit and nuts and seeds.(this is optional )

beyys snack

chicken brro

Spicy chicken served with mixed peppers broccoli and cauliflower

1 pack of chicken breast

1 onion

1 clove of garlic

2 fresh chillies

1 red peppers

Quarter of cauliflower

quarter of broccoli

refined olive oil

Preperation: start buy chopping up all ingredients, then put a pan of boiling water on the stove and add cauliflower and broccoli,add a little olive oil to a frying pan add your onions, peppers and chilli and sautee till nicely browned , then add chicken and garlic , continue cooking on a medium heat till soft and cooked .



Roasted salmon glazed with tarrangon and lemon butter served with sweet potato and broccoli and asparagus

1 salmon fillet

3 heads of Asparagus

quarter of organic broccoli

half a sweet potato

2 or 3 sprigs of tarragon

Half a desert spoon of butter

Half a lemon

Preparation: start by mixing butter tarrangon and a squeeze of lemon juice into a paste, then smoother over raw salmon, next chop all vegetable’s and add to an oven roasting bag , add all ingredients to bag and roast on 180 for 30- 35 minutes  (until soft and juicy)

Late evening: 1 cup of camomile tea,  

suppliments: 2 zinc tablets(i use chelated zinc), 3 magnezium tablets (citrate)(take 1 hour before bed)


so there we have it!! a one day clean diet plan that will  increase your nutrient uptake and put you on the road to beating the belly bulge , give it a try today J

Adam Doran

Level 1 power principles coach

Dax Moy Personal Training Studios