We use our teeth every day to eat, but it’s all too easy to take them for granted.

The truth is, dental health is just as important as your other physical health. By neglecting it, you’re inviting a myriad of potential issues. What’s more, by improving your dental health, you can boost your confidence and feel better about your smile.

But how exactly can you improve your dental health to boost your self-confidence?

Here are just a few ways you can improve your dental health.

Brush for two minutes, twice a dayBrushing your teeth is all well and good but did you know there’s an ideal time you ought to be spending on the task? Two minutes spent brushing your teeth twice a day is proven to reduce the risk of tooth decay and gum disease.

Not a particularly consistent person? Buy yourself a mechanical toothbrush with a timer setting and let it do the counting for you.

Remember to floss

Brushing is only step one in the routine of a healthy mouth. You should also be flossing every day.

Flossing dislodges particles of food trapped between your teeth and ensures your gums are kept healthy. Gums bleeding when you brush your teeth? This is likely an indication you ought to be flossing more consistently.

Use mouthwash

You’ve brushed, you’ve flossed, now what? The answer is simple: mouthwash.

The right mouthwash can protect against a myriad of issues such as gum disease and bacteria buildup. It’s also a great way to freshen your breath.

Visit your dentist regularlyPrevention is better than a cure, so it’s essential that you regularly see your dentist. Regular checkups can ensure small issues don’t become major problems. Regular dentist visits also include regular professional cleaning – essential to the health of your teeth and gums.
You should see your dentist no fewer than once every six months. This schedule will ensure your dental health is well taken care of.

Don’t drink soft drinks

Soft drinks are one of the biggest culprits for degrading the enamel of your teeth. Unfortunately, they’re also one of the most common drinks available for purchase.
As tempting as that sugar hit is, though, your teeth will thank you for cutting out soft drinks.

Don’t grind your teeth

Grinding your teeth is a bad habit that ought to be broken where possible. If you find yourself grinding, unlock your jaw and relax your mouth.
Do you grind in your sleep? It may be time to visit your dentist and have yourself fitted with a mouth guard for use when you’re sleeping. This will help protect your teeth and improve your dental health.

Reduce stress

If you’re constantly stressed, muscle tension can cause you to clench your jaw which could lead to TMJ issues. Also, grinding your teeth could cause significant wear and tear on your teeth and could even loosen them. Improve your oral health by finding ways to reduce stress in your everyday life. Start a fitness routine, use your vacation days, and keep a clutter-free and organized home.

A healthy mouth is a happy mouth. With these tips and tricks, you’ll be able to improve your dental health and boost your self-confidence. 

Guest Blog by ​Marjorie McMillian
comeongetwell.net

PS. You shouldn't neglect your dental health like you shouldn't neglect your physical health, for all Personal Training / Bootcamp 7 Weight Loss - hit a contact form at www.ianglassfitness.com

For those that don't know who this is, this is Admiral McRaven

If you haven't seen his speech that went viral then i suggest you watch it

It's powerful

I watch it regular, especially when i'm feeling a little overwhelmed with life, always gives me perspective again, it's a great guide to get my shit back together

In fact it's just a great guide to life 

Nearly all that set out on a weight loss journey have greater problems to address than just how and what they eat 

I've seen this first hand over the last 20 years of helping people transform ot just their health but their lives, we certainly didn't do it with a fcking diet or magic workout 

Yet this fitness industry sells the BS constantly 

And it's only able to do so because people keep letting them, always looking for a quick fix to transforming their lives which they have spent many years getting to the point they are at yet expect some magic transformation to happen in weeks or months 

Well it's just not gonna happen no matter how much you want it to 

I'll give you the bullet points from his speech and link the video - watch it 

1. ​If you want to change the world, start off by making your bed 
2. If you want to change the world, find somebody to help you paddle
3. If you want to change the world, measure a person by the size of their heart, not the size of their flippers
4. If you want to change the world, get over been a sugar cookie and keep moving forward
5. If you want to change the world, don't be afraid of the circuses 
6. If you want to change the world, sometimes you have to slide down the obstacle head first
7. If you want to change the world, don't back down from the sharks
8. If you want to change the world, you must be your very best in the darkest moment 
9. If you want to change the world, start by singing when you're up to your neck in the mud
10. If you want to change the world, don't ever ring the bell.

Now you might not want to change the world, maybe just your world, but the messages in this speech are so powerful that when you apply them to your life it has no choice but to change

Sit back and enjoy the speech

Thanks Admiral McRaven

​

 How Will Gyms Potentially Shutting Down Affect Mental Health? - Guest Blog By Mark Whitfield. 

 
The COVID-19 Situation in the UK Currently
 
When the first national lockdown ended, people all over the UK let out a sigh of relief, finally getting back to ‘normal’ after over 12 weeks of being stuck in the house! On the 25th of July, Boris Johnson announced that gyms (and other venues) were allowed to reopen and get business started again.
 
Gyms had to make a lot of changes to adapt to this new world with COVID-19 and to reopen safely, avoiding spreading the virus further. However, now there are lots of local lockdowns, especially in the North - A second national lockdown is back on the table, even if it’s just for 2 weeks as a circuit breaker.
 
From the 12th of October, the government introduced a new lockdown tier system; consisting of a medium, high and very high tier (1st, 2nd & 3rd). Gyms can stay open if they’re located in areas with tier 1 and 2 restrictions; if their premises are COVID-secure and social distancing & extra cleaning can be done.
 
Although, if your gyms fall into the third tier of restrictions it will be forced to close until case numbers drop in the area, as well as many other businesses - Non-compliance can lead to large fines and even prosecutions in serious cases. This will not just affect the economy, but also the mental health of those living under tighter lockdowns.
 
A survey conducted by UCL looking into the effects of the first lockdown on people's mental health. During the 10th week, participants overall had a much worse mental wellbeing, with many people reporting symptoms of anxiety, depression and serious stress - with many thinking of self-harm or suicide.
 
The government has an extremely hard job to do; trying to balance COVID cases, physical & mental wellbeing and the economy. All 3 could have a major impact on people's lives!
 
Do Gyms Have a Positive Effect on Mental Health?
 
Many people depend on going to the gym for their health & fitness, but also as a social outlet. Gym culture revolves around healthy ideals and a community of support, having positive effects on most people who visit. Both gym members and staff help to create a safe space for people to exercise and to encourage a healthy lifestyle (both physically and mentally)!
 
Initially, joining a new gym and starting to get back into exercise can seem scary but it’s an environment made for supporting those who want to get fit. When exercising, the brain signals to your body to start producing chemicals called endorphins!
 
These chemicals are proven to reduce the effects of pain & stress, regulate appetite and can make people feel euphoric - This is why some people get ‘addicted’ to exercise.
 
A review of research looking at exercises' effect on mental health found that symptoms of stress, anxiety and depression were greatly reduced when participants exercised for 30 minutes, 3 days a week! It is thought this is the effect of endorphins - Many doctors advise those suffering from poor mental health to start exercising to boost their mood.
 
Without gyms, many people would struggle to motivate themselves to get out and exercise. Gyms don’t just promote a healthy body, but also a healthy mind - Lots of people join the gym to grow and develop as an individual, not just to get a fit body!
 
The gym can also help people socialise and gain a support system, which they may not previously had access to. People who go to the gym often have similar ideals or goals, which can create real friendships! UK research found that gyms can make a supportive community for gym-goers mental health, often providing a much-needed support bubble for people with more isolated lives.
 
How Will Gyms Closing Affect Mental Health?
 
Overall, we know that gyms & exercise can provide many different positive effects on people's mental health. With many gyms facing closure, people are worried that all these positive effects will disappear and once again mental health in the UK will decline. If an area falls into the third tier of lockdown restrictions, mental health issues will surely rise once again.
 
Gyms can often help those who suffer from sleep issues, improve confidence, self-esteem, energy and social withdrawal - Losing access to them could cause chaos for many UK residents. Affording expensive gym equipment is not an option for many people and with the winter months approaching, exercising outside may no longer be viable.
 
Socially, gyms are also very important - research has shown that those without social support suffer when exposed to negative life events, having a knock-on effect on their mental health. Gyms offer many people with social support, which is especially important for those who live a more isolated life, potentially being the only form of support available to them!
 
In these stressful and uncertain times, gyms offer a great distraction and release, closing them again could have dire consequences - causing many people more stress. We are still suffering from the effects of the first lockdown, many feel a second would be devastating for mental health.
 
So, What are Gyms Doing to Stay COVID-Secure?
 
The role of gyms in society is extremely important, now more than ever, all across the world people want to stay fit and healthy - Not just for their physical health, but for mental health too! Since the start of the pandemic, gyms have put in a lot of hard work to reopen and stay safe.
 
The government has provided guidance on how to work safety during the pandemic, with some specific advice for gyms. From the 28th of September, it became a legal requirement for COVID-secure measures to be in place at gyms and other leisure venues. Gyms that don’t comply could be given large fines or even face closure.
 
There are 7 steps gyms have taken to reduce the transmission of the virus, which are:

1. COVID risk assessments are completed by gym owners and shared with staff, ensuring everyone keeps the gym COVID-secure.

 

1. Increased cleaning of all surfaces including gym equipment and high touch areas. Plus gyms encourage all staff & customers to frequently sanitise or wash their hands and to have good personal hygiene.

 

1. In indoor gyms, all staff & customers are required to wear a face-covering (unless medically exempt), but not while exercising.

 

1. Social distancing measures are in place to make it easy to follow the social distancing rules when using the gym; using signs, stickers and one way systems.

 

1. Ventilation in gyms is increased by running ventilation systems and opening doors & windows. Gym capacity is also limited allowing for 1 person per 1002 feet.

 

1. Gyms record all their customers, visitors and staff details on the NHS Track and Trace system.

 

1. Anyone showing symptoms of the virus (dry cough, loss of taste/smell or fever) is turned away and should be self-isolating.

 
The response from gyms during this pandemic has been amazing, with many speaking to health and safety consultants to implement new measures, going above and beyond what the government advised. Hundreds of gyms across the UK have started offering online workout classes and PT sessions (via zoom, skype, etc), this is an amazing method to reduce social contact and it keeps the support and social aspect of going to the gym.

‘Move more eat less’, or as I like to call it ‘The Big Mac’ of weight loss. This is the end-all and be-all of where you, yourself, can be the architect of your own body. Yes! Even you, sitting there reading this right now while eating a Big Mac. You are in charge, no one else. You’re now probably thinking ‘what the f**k is this guy talking about?!’. Well allow me to tell you.

Calories in, calories out; also known as the First Law of Thermodynamics; which is where energy can be transformed from one form to another but cannot be created or destroyed – AKA Food to fat or food to muscle. Now before you go throw that Big Mac in the bin, remember what I just said. It cannot be created or destroyed.

Now the outcome of that food is determined by all the factors you throw at it. Your body requires so much energy a day to just breathe. Now imagine how much energy your whole body needs to move around all day, running after the kids, walking the dog etc., and all this while breathing! I’m getting tired myself just thinking about it.

Now back to the Big Mac. If you ate that succulent double layer of pickle and beef yet still didn’t provide enough energy, or calories as we like to call it, to sustain your body and your daily habits of running around, what would happen? Well you’ve just fallen for the laws of thermodynamics. Your body needs to sustain itself to survive and you haven’t given enough energy to be transformed to another form. So this is where your body has a plan. Yes while you’re thinking away about what to  do tonight in your free time your body is working hard. Your body knows exactly where to get that energy back. That’s right, fat!
​
Your body is pretty smart. It’s a powerful tool that we take for granted and guess who’s driving the ship. That’s right – you! You have to power to make a change, you just gotta wake up that scientist inside and get the power of thermodynamics on your side. Remember, there is no complicated rules to this. The universe has done all the work, you just have to take advantage of the tools the universe has given you. You want to lose weight? Eat less! Want to gain weight? Eat more!

There are no complicated rules to this. Don’t restrict yourself and enjoy your life, because that’s what’s most important. So enjoy your Big Mac and take pride that you, yourself, are a scientist and you have the power to manipulate and change your body to whatever shape you want.

​Milo "Doc" Watson 

January has been and gone, the new year’s resolutions firmly in the past for just about all, so it’s time for the
 
DEBRIEF
 
What went wrong?
 
Was your goal to lose weight?
 
Why haven’t you lost weight?
 
Was what you did not sustainable?
 
Did you make the same mistakes as every other new year new me?
 
What can you learn from it?
 
See for most back in this position it’s just a case of repeating old habits, the same old habits that’s always failed you
 
Start diet
 
Without knowing how weight loss really works
 
Remove everything you enjoy
 
Calories plummet
 
You find out really quickly you can’t live like this
 
Then it happens - you have quit again, you just can’t go on like this
 
So my question is - why didn’t you get help?
 
but Ian it costs money - yes but you waste money, on things you don’t need to impress people you don’t like, that’s not to mention whatever you have just wasted trying to lose weight, and the time you have just wasted that you are not getting back
 
I’ve just had our end of month debrief with my clients, that includes everybody, our workout builder program, Hartlepool's no1 Bootcamp and my unrivaled Unlimited Personal Training Program, the only program of it's kind in Hartlepool, and nobody diets
 
All have made progress
 
With their weight loss, inch loss, fitness, strength, happiness, clarity and mindset around weight loss
 
Their investment is working for them
 
It’s not a cost
 
Can you imagine how many thousands I’ve spent investing in my career to be able to help people over the last 18 years
 
Helping people transform and change their lives
 
Do you honestly think that having such help should be free? Or really cheap? Even though I consider my investments cheap, people in cities pay a lot lot more
 
You’re going to learn and be educated from all the investments I’ve made to get you the results you say you want
 
Plus I put a ton of FREE content out every day on social media that you can use and implement
 
But I do want to help you, everybody I work with gets a FREE consultation - crazy to give my time away so I do limit them
 
So before you start anymore diets - book a consultation with me - be quick spaces are limited

go here

www.ianglassfitness.com

I wanna start by wishing you a Happy Healthy New Year

and I also want to say that what ever goals you set this year, please do believe in them, easier said than done I know, but today is a very special day for me and I will tell ya why 

my fitness business celebrates its 18th birthday today 

18 year ago nobody believed in me, other than myself and my parents when I bought my gym and no my parents were not rich, I was born in a very poor neighbourhood so no trust fund to help me 

a gym that was close to shutting down

I had zero money 

but I knew I would find away because it was what I wanted more than anything 

I knew nothing about business after been expelled from school

never sat any exams 

never been to college 

been obese at well over 300lbs 

relationship braking down 

lost my home 

lost my car 

hit rock bottom

but my gym was the focus that was going to transform my life and create my new life 

everybody told me I couldn't do it, it won't work, it won't last 

guess I proved a few people wrong 

18 years later I've helped hundreds transform their lives, believed in them when they didn't believe in themselves 

I know what its like, I've been there and got that t-shirt 

if you don't think you can succeed in your health and fitness goals alone, drop me a message, we can do it together 

http://www.ianglassfitness.com/contact

Wishing you all - Health & Happiness 

Ian - Owner / Founder - Ian Glass Fitness - Founded January 1st 2001 ​

The world is on a diet, websites, social media, book shelves are full of the latest diet craze, all promising you the next quick fix yet all will leave you right back where you began, without ever making any progress.

So what does the word diet mean to you ?

Cant have, suffering not allowed, restriction, good food, bad food, clean eating, the list is endless and goes on and on

Lets look at what the word diet really means

noun
noun: diet; plural noun: diets
1.
the kinds of food that a person, animal, or community habitually eats.

 2.
a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.

Says nothing about removing foods that you enjoy, doesn't say that you cant eat carbs, doesn't say that you should suffer mentally and physically, leaving you drained physically and emotionally.

So why do people enforce suffering on themselves repeatedly without making any type of progress every time they do it, the only actual progress they make is in ruining there already ruined relationship with food.

It's crazy the amount of people that are stuck in this diet cycle, unable to break it, but then have they ever really seek d help to do so ?

Just think about the amount of money you have wasted in the past on trying to lose weight, when you total this up it will come to way more than actually investing in somebody to help you would have cost, and you would have made real progress, not been stuck and wasting yet more money.

Everyday i get asked for help, everyday i hear i cant afford it, but when you look just at what you have wasted in the past that excuse does not stand up, and that's without going in to what people waste now on stuff they do not need.

So whats it going to take for you to invest in yourself ? to invest in your health ? to invest in your happiness ?

Our Unlimited Personal Training program is the ultimate weapon in your fight against breaking this diet siege mentality you are caught in, but it is no magic fix, there is work involved, so if you are looking for magic this is not for you, but if you have had enough of diets, been over weight, unhealthy and unhappy then i'd love to hear from you and hopefully be able to help you.

Apply Now Personal Training

The fitness industry is full of before and after pictures, some completely amazing, but something that pictures will never tell is the real story behind those pictures.

Ive had the privilege to help transform many people over the last 17 years inside my Hartlepool gym and meeting and working with this lady inside of my Personal Training program has been a real honor.

As coaches and trainers we like to think that we can change everybody we meet, but unfortunately that's just not true, those we meet have to be ready for change, and even tho we meet thousands of people that say they want help, most are not ready for help, Beth was ready for help and this is her story, in her words and what it has done for her.

Beth

When I first met Ian I was at a very low point in my life after suffering from depression and a lifetime of dieting and low self esteem, I thought I would never find a way out.
I had joined a few gyms in the past, only to find them dull and uninspiring and often quite unfriendly.
However, earlier this year I read about some amazing success stories on Ian’s website. This place seemed to be different. Ian’s “no diets” approach to weight loss was so refreshing.
So I made the best decision of my life and went to ask Ian for some help.
I must admit, I was worried in case I was going to end up going down the same road again, ending up a failure.
But I needn’t of worried, within seconds of meeting Ian I knew he was special. Not only did he make me feel welcome, but he treated me with respect and fully understood my background. I asked him if it was too late for my 55 yr old self to lose weight and become fit.
He told me it was “never “too late and from that moment Ian was able to help me believe in myself again.
It became clear that Ian had such a profound knowledge of fitness and nutrition; from the start he showed me a genuine pathway to a strong body and mind.
That day I arranged to start some personal training sessions with Ian and my life changed dramatically.
Gone are the years of dieting, I love food and enjoy it more than ever. Instead of waking up thinking “red or green day” now I’m thinking “new day” or “good day”
I love coming to the gym, whether its on my own or training with Ian. I can feel my body becoming stronger, I’m losing weight without dieting and I’m learning about health and fitness in a totally new way.
In around 6 months I already feel fitter than I ever have been, I’m starting to take part in running events that I wouldn’t normally have the courage to do, and running faster and better than ever before.
Trust me, this is like no other gym and Ian is like no other coach. All the trainers at Ian’s gym are friendly and encouraging. It’s a place where real results are happening all the time, there are no failures here.
Through Ian’s expertise I can honestly say that he has given me my life back along with myself worth, I feel so free.
Above all, along with his knowledge and enthusiasm, Ian has a rare “generosity of spirit” that comes from within. He always gives more of himself each day, to help people reach their goals and their full potential.
It’s hard to think of words that are powerful to thank Ian, he is without doubt “the real deal”
I’d like to think that somebody like me, who wants to change their life, or break that diet spell, is reading this right now, and is considering if they should come and speak with Ian , take my advice, just do it now, just ask for help, you will have taken the most positive step towards achieving true success.
 
Are you really ready for help ?

So yet more research was just published that really should put the fear over carbs to bed once and for all.

Regardless if you decide to go low carb, low fat, its not making any difference to weight loss, because weight loss comes down to energy, calories, using a nutrition strategy that can be sustainable for you long term, and provide you with good health, always has, always will.

Yet its crazy how many people that i meet on a daily basis at my Hartlepool gym that come seeking advice that still believe that you cant eat carbs if you want to lose weight, and yet even more frightening, it is personal trainers that they are reaching out to that are still pushing this nonsense.

They still taking about genes and insulin been a factor in your weight loss efforts, yet this study yet again nailed this theory as having no impact at all and that what ever nutrition strategy you choose it should come down to personal preference and sustainability.

So the question is why are these commercial gyms and their Pt's still pushing this nonsense to people ? Gym's and personal trainers pushing and selling low carb, no carb diets, telling people they have to avoid carbs, ruining peoples relationship with food yet further, like it wasn't bad enough before they went looking for help.

Inside of our Hartlepool gym we are big on education, using the latest information to help those that choose us to help them, not lie to them, we meet people everyday who's relationship with food is terrible, who have been lied to, who have the completely wrong information about how weight loss occurs and what it takes, and the majority of the time its come from personal trainers.

Our Personal Training program is more than just your average personal training program from your average personal trainer that's willing to push this nonsense to try and get quick results to make a quick £, we  don't just train people, we educate people, we guide people, we create understanding with those that we help that they have a firm understanding of how weight loss works and what its gonna take for them to not just successfully lose weight, but keep that weight off long term, it takes more than just a diet and a workout.

What we do at our Hartlepool gym, how we approach personal training in Hartlepool is nothing like what others are doing, probably down to the fact that we have the most experienced personal trainer in Hartlepool leading our business, we have been helping transform people, improve their health & fitness, their relationship with food and their happiness, they say you cant buy or fake experience, and that's the truth.

 Does your trainer or coach have patience with you ? or are they the army drill type that are all up in your face screaming and shouting for you do do what ever they want you to do.

This approach is flawed and does not work, having a coach or trainer that is a dictator will end like all dictatorships do, with rebellion. 

You must have understanding that people want what's best for them, what's the best way for them to make progress and achieve results and for any coach or trainer this should always be at the forefront of what you are doing, its about helping the people that come to you, not doing what's best for you, just to fit in with your training methods or schedule.

Can you understand people, can you communicate with people on their level, do you have the patience to deal with people and what they bring ?

Some need more patience than others, but then when you have been coaching for any length of time you understand immediately that everybody you meet will be different, how you approach them, speak with them, ask them, educate them, the approach and methods will be different, coaching is patience, not everybody is going to progress at the same rate,

I've recently just met a lovely guy inside of my Personal Training program that needs a little more time than others, he's a proper gent, polite, well spoken, will give you 100% every time, yet after speaking with his mam found out that she had approached others about helping to train her son and as soon they found out that he requires a little more time and patience they didn't want to help.

This doesn't surprise me but it does disgust me if you in a position of calling yourself a coach or even a trainer, but like i did tell his mam, it speaks more about their lack of ability than it ever will about  her son an they really are in the wrong job.

And this isn't the first time this has happened, i had a mam tell me how her son was turned away from other Hartlepool gyms after he had brain surgery, yes i said after, after when he needed help with his health as his weight started to increase.

Our Hartlepool gym is open to everybody that needs help, and if there are those that need help on a level that may require other types of professional help, then we will help you seek such help, you wont just be left to struggle on alone.