Marius Murphy Nutrition And Training

29/03/2023

For anyone interested in their health and wellness you may well be familiar with Dr. Peter Attia’s “The Drive” podcast. He has summarised his 10 years of working with the best minds in medicine and research to deliver this long awaited book which brings practical and in some cases contrary opinions to conventional medical guidance with a big emphasis on the importance of strength and fitness as the cornerstone of this. I was gifted this book and can say already it’s fantastic. The point of this book is to take care of your health long before one of the big four killers for 80% of non-smokers onsets.

The Four Horsemen of Chronic Disease

1. Cardiovascular Disease and other related circulatory diseases.

2. Cancer.

3. Alzheimer’s and other related Neurodegenerative diseases.

4. Type 2 Diabetes and everything that precedes that from hyperinsulinemia to insulin resistance to fatty liver disease etc.

The good news is that lifestyle changes can have a massive impact on the likelihood of prevention of these horrible diseases (Alzheimer’s being affected by lifestyle choices is a surprise to most folk).

Anyways, do yourself and your kids a favour and improve not just your lifespan, but more importantly your “healthspan” and buy yourself this book, or check out his long format podcasts available on https://peterattiamd.com/ etc or his latest podcast with Andrew Huberman or Joe Rogan JRE1961

“exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.” – Peter Attia

“if you don’t move you rust” – Me (lol)

27/01/2023

This takes much more effort than you may think, making the opportunity and environment for enough and quality sleep is definitely one of the most important pillars of our well-being.

Remember that inadequate sleep is linked to all the major diseases and certainly hinders our recovery and repair of bodies (particularly with inadequate deep sleep)

So how much and how much time should we spend in each stage?

For adults we should strive for 7-9hrs
(for me anything over 7hrs and I feel great).

13-23% Deep (I managed 20%)
40-50% Light. (I managed 53%)
20-25% REM (I managed 27%)

I wonder can I keep that going over the weekend???

03/11/2022

Can you follow my Instagram page? Thank you please ❤️

Follow this IG account for more regular updates (I promise)

⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

03/11/2022

Follow this IG account for more regular updates (I promise)

⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

13/10/2022

Sunset with Deb's (not deb's in the photo)

19/07/2022

The race really is the prize, goals come and go, setbacks are a part of that, accept them, reset, and keep going! 💪

14/06/2022

So today was my first upper body training session in 3 months….!

I injured my shoulder in a non-weight lifting accident and had to lay off training for 3 months, (my first break in 10 years and a terrifying prospect for many) so this is what I learned from the experience.

Train what you can.
This is essential for our mental health! Not just attending to kill time, really engage with focus and drive and the time is far from wasted, you can focus on developing other body parts, Cardio, or developing skills, mobility & flexibility or even breath-work / meditation if that’s all your body would permit you to do.
For myself I focused on jiu-jitsu with the help of Noah James Boldman & Francis Boldman at home and Prior & The Breakfast Club hallions @ FAI, it has completely engaged my mind and I’m certain helped my recovery (all considerate rolling partners, except murphy =).

Calorie Control.
In general, being able to train jiu-jitsu helped me maintain calorie balance, but what was unexpected was that I learned how important good nutrition is for recovery in Jjiu-jitsu, I improved my nutrition significantly to aid recovery, and in the process dropped 5kg fairly effortlessly to also get a little faster on the mats (now slightly faster than a geriatric slug) and improved stamina and cardio also.
However, for the last 10 days post joint treatment I was not allowed to exercise upper body at all, and it surprised me how difficult it was to control my calories when NOT exercising!!
This is not a surprise for a lot of people, dieting without a focus on training is a slow torture, usually people find when you focus on training it’s easier to adapt your nutrition to complement your exercise goals rather than being a slave to the scales!

First Sesh Back!!
So I did my first session back this morning, and trained a little Chest and Triceps, I warmed up with super light weights and went no heavier than 50% pre injury weights, I did super slow TUT (Time under Tention) negatives and explosive concentric movements with a prolonged squeeze at the top of the rep), this worked well, was stingy and delivered a descent pump and I finished ensuring I felt like I could have done more. For Triceps I did cable pushdowns and overhead rope EMOTM (Every Minute on The Minute) for 10 mins.
I finished off with 10 mins of stretching, showered and back in the car all in under an hour!
It felt amazing to be back at it.

Final Thoughts.
I’ve been fortunate / train in a way to minimise the likelihood of picking up injuries. I definitely believe in being in it for the long run rather than overreaching for a short term goal. It may be a stretch to say “it was a blessing in disguise”, but I have certainly developed skills and mobility that I plan to continue for the future. I begin physio this week and have a bit of a journey of recovery still to travel. I’m tentatively making plans for a photoshoot, but happy to be flexible in terms of timeframe and all the while focus on my skill and flexibility development also. I’m sure there will be more bumps on the road, but it will be grand!

10/06/2022

Deb's joining me for a wee leg sesh this afternoon!

08/05/2022

Are you ready to do something just for you?

Develop your health, fitness and personal goals?

Interested in a weight loss transformation?

We all want to feel good about ourselves physically and mentally, don't underestimate the power exercise can have on your physical, mental and emotional well-being and lifestyle.

Now offering some limited places for training and guidance for the following:-

1-1, or 2-1 personal training and now offering small group sessions where you can buddy up and save £££ (pm for details)

Beginner friendly!

PM to book your appointment.

23/02/2022

When considering taking on a new personal development challenge we usually experience feelings of self doubt. At these times it's good to focus on our other successes from other aspects of out lives where our dedication and hard work has paid off. We should realise that our focus and dedication is transferable to anything we choose to do in life. So what's stopping you? Get after it!

11/01/2022

Just keep showing up, be patient, be consistent and work hard....

Marius Murphy Nutrition And Training