How To Make Your Own Magnesium Oil

Magnesium is one of the most vital minerals that our body needs. Every cell in our body uses magnesium in some way and a magnesium deficiency can have a huge number of symptoms, including:

• muscle weakness
• anxiety
• lack of concentration
• confusion
• depression
• irritability
• poor memory
• headaches and migraines
• cravings for junk food
• osteoporosis
• low sex drive
• infertility
• high blood pressure
• insomnia
• diabetes
• stroke

You should take magnesium internally, preferably via food, or alternatively with a magnesium supplement, but applying magnesium oil on to your skin is another great way to benefit from this vital mineral.Making magnesium oil at home is the cheapest and most effective way.

Many people are deficient in this vital mineral that the body uses for hundreds of reactions. Every cell in the body needs magnesium in some way, and it is vital for bone, tooth, muscle, and joint health as well as for optimal sleep and stress reduction.
Deficiency of magnesium is widespread because many of us have lifestyle factors that actively deplete magnesium such as lack of sleep, excess stress, or alcohol/caffeine/sugar consumption. On top of that, many natural sources of magnesium are becoming depleted (such as the soil due to over-farming and high pesticide use) and water filtration systems remove much of the naturally occurring magnesium in water.
The ocean is still a wonderful source of magnesium and trace minerals, but for those of us who don’t have daily access to a beach, transdermal magnesium oil can be the easiest and most effective way to increase magnesium levels. I’ve recently seen some research that adequate magnesium can do everything from reduce stress to improve sleep and even eliminate morning sickness!
I take magnesium internally and use it on my skin daily in the form of magnesium oil. A brilliant reader recently shared with me how she saved a lot of money by making her own magnesium oil, and I wanted to pass on her recipe to you…
[Note: Ancient Minerals, maker of the Magnesium Oil I use, recently posted about the small differences between homemade magnesium oil made from magnesium flakes and their pre-made magnesium oil.

What you need:

•  1/2 cup Magnesium Chloride Flakes
• 1/2 cup distilled water
• A glass bowl or glass measuring cup
• A glass spray bottle (plastic will work too)

What to do:

Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture. Put the Magnesium Chloride Flakes in the glass bowl or measuring cup and the pour the bowling water over it.
Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.

To Use:

Spray on arms, legs, and stomach daily. I use 10-20 sprays per day. It will tingle on the skin the first few times it is used, and this is normal. It should fade after a few applications, but you can dilute with more water if it bothers you too much.
You can leave on the skin or wash off after 20-30 minutes. I usually apply after a shower and then use coconut oil or a lotion bar to moisturize about 5 minutes later.

What Happens When You Take a Testosterone Supplement?

Wow... I'm getting old. It's a disturbing thought, one that usually hits after an unexpected physical challenge. Maybe you've been unable to maintain your usual workout levels, or recovery is taking a lot longer than it used to. Perhaps fixes to the house are just a bit more difficult, or you find yourself feeling tired more often. What's most startling about this realization is that you don't normally "feel old" but, nevertheless, you know you don't look or feel like the man you used to be. And the issue? You might not have enough free testosterone. A person's bloodstream contains two types of testosterone: bonded testosterone and free testosterone. Bonded testosterone attaches to molecules in the body and is mostly ineffective. However, free testosterone can enter your cells easily and plays a vital role in strength, stamina, and vitality—all of which are important to men. Over the last few years the market has been flooded with questionable options for increasing a man's free testosterone levels: useless pills, questionable supplements, and dangerous or illegal medical treatments. But now a group of researchers in Boston, Massachusetts have developed a dietary supplement that triggers the body into increase its levels of free testosterone naturally and safely. The supplement primarily relies on an ingredient, which comes from the rare Fenugreek plant. It has been shown in clinical trials to boost free testosterone levels, while additional key ingredients like zinc and vitamins B12 and B6 are known to improve physical performance and strength, increase drive, and aid in recovery. It has no harmful side effects, this isn't product hype delivered by a know-it-all enthusiast from the gym. According to studies held in both Irvine, California and Queensland, Australia, the results are nothing short of spectacular. From greater muscle definition and quicker recovery times, to increased feelings of alertness and improved endurance, these users are reporting virtual transformations as a result of safely boosting their free testosterone.

The amazing Cucumber

This information was in The New York Times several weeks ago as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems.
1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a
cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that  quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a
cucumber slice along the mirror, it will eliminate the fog and provide a soothing,
spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals
in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

 

5. Looking for a fast and easy way to remove cellulite before
going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a  few minutes. The phytochemicals in the cucumber cause the collagen in your skin to tighten,  firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost,

keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a  quick and durable shine that not only looks great but also repels water.

 

 

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire  cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber  will react with the boiling water and be released in the steam, creating a soothing,  relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your

mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel?
Take a slice of cucumber and rub it on the surface you want to clean, not only will it
remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

 

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

 

14. Hangover cure - To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

15. Aids in weight loss and digestion - Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

16. Cures diabetes, reduces cholesterol and controls blood pressure - Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

17. Promotes joint health relieves gout and arthritis pain -Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels

A solution to a busy life – Balance and Consistency!

This short plan is ideal for someone who is living a busy schedule like a 9-6 job or a busy timetable. 

Training:-

I am training 5 days a week. I often move these days due to travelling on weekends however I make the effort to hit all the sessions almost every week without fail.

Monday	Rest (not a Monday person)
Tuesday	Back, Shoulders and Biceps
Wednesday	Legs
Thursday	Chest, Triceps and abs
Friday	Rest
Saturday	Back, Shoulders and Biceps
Sunday	Chest, Triceps and abs

Back, Shoulder and Biceps	Wide Grip Chin ups – 4×12 or till failureBB row/Cable row – 4×10/12T-bar row/BOOAR – 4×10/12 Military Press – 4×10 DB Press – 4×12 Lat raises SS with Rear Delt fly – 4×12 Biceps – 4×12
Legs	Squat – 4x10Front squat – 4x10Stiff leg deadlift – 4×10 Goodmornings/hyper extension – 4×10/12
Chest, Triceps and abs	Flat/Incline BB bench press 4x12Flat/Incline DB Press 4x12Some form of fly/pullovers 4×12 Weighted dips/overhead ext 4×10/12 Tricep pushdown/single arm cable extension 4×12 Hanging leg raise 4×12 Cable crunch 4×12

This is something a little different than I was used to – training 2 body parts a week with a higher rep range and for the first couple of weeks I was sore as hell, but my body adapted and OH THE GAINZ!!! I like to do rotator cuff work and stretch considerably after I work out which I advise to everyone with or without an old injury like mine. As you can see I have put on a lot of mass and maintained a semi-lean physique.  (Apologies for the bedroom selfie).

 

Nutrition:-

From counting all my macros day in day out when competing I knew how stressful this was, so I am not doing this at all anymore. Although I do weigh my food to monitor how much I add or take away according to my weight gains aiming for 1 pound per week. I could not tell you the macros but I know roundabouts where it is from experience. I’m eating moderate/high protein, high carbs and low/moderate fats. I do not eat boring food either! All my meals are tasty using condiments and herbs and spices this does not mean ketchup and mayo. Examples are soy sauce, rice wine, pepper, mixed herbs, Chinese 5 spice, cumin, turmeric, garam massala to name just a few!; I enjoy all my meals and most of these condiments are 0 calories so I’m free to play and add as much as I wish without worrying; these spices often have a positive effect on your metabolism as a bonus! I have had a weight gain of 6-7 pounds of fairly lean mass over the past 3 months with the goal of 190lb by the end of November. I eat “clean”: -

Protein: – whole eggs, cottage cheese, chicken breast, pork loin/shoulder, steak, minced beef, salmon, whey protein, casein protein powder and the odd bit of lamb.

Carbohydrate: – Oats, Sweet potato, Brown rice, rice cakes, fruit and berries and a small amount of rye bread.

Fats: – almonds, walnuts, omega 3 oils, associated meat/egg fats, 100% peanut butter and coconut oil.

Supplements: – whey protein, multi vitamins, vitamin D3, Omega 3 oil, Creatine monohydrate, vitamin c and casein protein.

Normal day for me although this will vary slightly:-

 

Meal 1	100g oatsTbls flaxseed powderTsp cinnamon 3 whole eggs Mixed berries 2 Tbls Greek yoghurt Multi vit Vit D3 1 tsp omega 3 oil
Meal 2	100g oatsTbls flaxseed powderTsp cinnamon 2 whole eggs Mixed Berries or vegis
Meal 3	300g sweet potato/100g brown rice300g chicken breastMixed veg
Meal 4	300g sweet potato/100g brown rice300g chicken breastMixed veg
post-workout	25g whey10g creatine1mg vit c 1 banana 1 apple/orange
Meal 5	300g pork shoulder/loin/steak/beef mince/salmon etc.Mixed veg
Meal 6	1 bow of rice, chicken meat,  ½ Tbls peanut butter200g cottage cheese

 

On rest days I substitute whey with casein and have it before bed and won’t eat the fruit.

As I am working 9am-7pm Monday to Friday I am up at 7:15 every morning and going to bed at 11pm, my meals are spaced out every 2.5 to 3 hours. I go straight to the gym from work to train, fortunately I only have a half hour commute, after the gym I will head home to cook my evening meal and all my meals including breakfast for the next day. I get up early on weekends normally 7am to eat and train I feel it’s best to be consistent throughout the week, weekend or not.

The message is if you are willing to put in the time and be organized and efficient it is achievable. I am now fully into my routine and I can confidently say I don’t find it hard anymore! I’ll be using this program until now where ill reassess my physique and either start a slow cut or continue bulking, looking forward to seeing where I’m at!

 

Baked Eggs in Avocados

Baked Eggs in Avocados

Ingredients: 1 Avocado cut in half, pitted 2 eggs Salt and pepper, to taste Topping of choice (some suggestions: parmesan, chili flakes, balsamic, oregano, basil, turkey bacon, etc.) Instructions: Preheat oven to 375°F. Using a small piece of aluminum foil, create a ‘bowl’ or ‘boat’ in which to bake your Egg in avocado. Scoop out a small amount of the avocado to create a larger hollow. This will prevent your egg from overflowing completely (a small amount of overflow is normal). Place avocado in your foil ‘bowl’ and crack the egg into the hollow. Top egg with salt and pepper, and add toppings of your choice. Bake until egg reaches desired doneness (about 15 minutes should give you a tender yolk without runny whites). Serve warm.