BtB Blog


The Importance of Muscle

What you need to know:

1) Muscle mass is an important factor in terms of both health and longevity.

2) Don’t simply look to change your weight to improve your health, instead focus on improving you body composition.

3) Exercise, and in particular resistance exercise and sprinting, are great tools for preserving and improving muscle mass.



Fat vs Sugar: 1

After watching the Horizon episode on Fat vs Sugar on Wednesday I’ve put the posts I had planned on the back burner to write a series of responses to issues brought up by the investigation. Whilst I may disagree with some of the details and specifics of the study conducted I do very much agree with the broad conclusions that the programme reached.



How to beat the mid-afternoon slump

Here’s what you need to know:

1) Rather than reaching for sugar packed snacks when you are struggling for energy instead beat the mid-afternoon slump with good fats and a walk

2) If that still isn’t enough and you need some caffeine then turn to tea rather than coffee, as this will disrupt your sleep less




Sugar highs, exercise and insulin

Sugar highs, exercise and insulin


The first episode of the series Trust Me I’m a Doctor dealt with a topic which interests me greatly, the impact of exercise and activity upon our ability to tolerate carbs. The experiment shown focussed upon the effect increasing our baseline level of activity has upon insulin sensitivity. In this post, however, I want to talk about the remarkable ability of resistance training to allow the body to clear sugar from the blood stream even without insulin. This effect has been investigated by scientists because of the potential it offers for diabetic patients to control their condition [1], yet it should be of interest to anyone who, like me, can’t face going super-low carb but wants to maintain high levels of health and performance.



Working In

Here’s what you need to know:

1) Working in is performing activities which allow you to restore your resilience reserves and work with you body

2) Work ins usually involve movement but should not put stress upon your body, instead leaving you refreshed and energised

3) Use work ins to help yourself to recover from stress generated both at work and in the gym



Food and Sleep

Here’s what you need to know:

1) What you eat can have a direct effect upon how long you need to sleep

2) Carbs help stimulate the release of serotonin and can be a useful sleep aid



How to improve your sleep

Here’s what you need to know:

1) Exposure to the blue light emitted by electronic screens inhibits the production of melatonin and disrupts sleep patterns

2) Exposure to some natural sunlight during the day, and particularly in the morning, is important in the body’s circadian rhythms. 

3) Melatonin down regulates body temperature, and so you can help yourself feel sleepy by ensuring a cool room and by raising your body temperature during the day through exercise.

4) Establish a sleep routine so your body knows when it is time to sleep



Managing Dietary Inflammation with Fish and Coconuts

Here’s what you need to know:

1) For most of us the ratio of omega-6 to omega-3 fats in our diets is hugely unbalanced

2) This imbalance is important because it causes inflammation which not only damages health but also performance

3) By being aware of the amount of vegetable oils used in cooking and considering alternatives such as coconut oil we can gain much greater control over our omega-6 intake

4) We almost all need to make a conscious effort to raise our omega-3 levels, either by eating more fish or supplementing with fish oil



The Bullet Proof Executive Athlete

Alex Thomas

Last year Anna wrote a series of articles upon applying the lessons of elite sport to the business world to create the executive athlete. To truly become executive athletes we must adopt the same mindset of British Cycling, aiming to accumulate marginal gains to cultivate excellence. This blog will explore a number of areas where these gains can be made, allowing us to develop both a competitive edge and a healthier, more positive lifestyle.



Audio Interview – emWave for Sports Performance

Deborah Rozman, President and CEO of  from HeartMath LLC interviews Anna Hemmings on the use and application of emWave for Sports Performance.

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How feeling good boosts your heart and brain

Eve Menezes Cunningham looks at the HeartMath Institute, their research into coherence and how Olympian athlete Anna Hemmings is carrying the HeartMath torch. (more…)



The  popularity of HeartMath continues to grow at a pace across a wide range of sectors from Healthcare to Sport.  Much of it’s success results from the use of the innovative emWave bio-feedback products available from Beyond the Barriers, that allow users to measure their emotional and physiological state in real-time.

The emWave brand encompasses a set of devices that enable users to train themselves to get into a coherent state that facilitates peak performance. It provides the ability to see how your physiology changes in response to stress and pressure and how the body copes, providing  a complete revolution in personal feedback. Using the emWave technology in conjunction with HeartMath techniques allows each user to assess and train their response to stress and develop their behaviour and lifestyle accordingly.



Goal Setting and a Healthy Dose of Self-Belief

Two time Olympian and six times World Champion canoeist Anna Hemmings, MBE talks openly to Natalie Cooper of Changeboard Magazine about how setting goals helped her not only to win 11 medals in total but also the battle she had to fight to overcome a two year illness which made her reassess her approach to life.

Click here for full article and audio file



Whether in business or personal life, the ability to achieve peak performance will greatly increase our chances and opportunities. We have all seen sportsmen and women and other successful people achieving their optimum levels of performance, and wondered how they can do it, especially under high levels of pressure and stress. But now there tool that can help anybody increase and improve their performance, the innovative solution is called HeartMath.

HeartMath have developed products and services that enable people to manage stress, better regulate emotional responses and harness the power of heart/brain communication. HeartMath is not just hype; it has developed an international reputation for practicality and simplicity and the immediacy of its feedback technology, and more importantly the sustainability of its results.

HeartMath techniques allow users to train to create an optimal, high performance state in which the heart, mind and emotions are operating in balance; this state is known as Coherence. Coherence is a term used by scientists to describe a highly efficient physiological state in which the nervous system, cardiovascular, hormonal and immune systems are working efficiently and harmoniously, it is very similar to what athletes call “the zone”.

Anybody interested in reaping the benefits of HeartMath should speak to the team at Beyond the Barriers; they understand what it takes to perform at the highest level. They are experienced HeartMath practitioners, and have helped many clients to achieve amazing results. Whether an individual or a business, they will be able to advise you how this system can help to maximise performance.

To find out more about HeartMath, and how it can help you to achieve more, visit the Beyond the Barriers website.



Peak performance is the only option in competition, whether it is on the sports field or in the office. To give yourself the best possible chance of continual high end performance, you would be well advised to look into the benefits of the HeartMath system using the emWave2 bio-feedback technology.

Beyond the Barriers are a comprise of a skilled team of performance specialists whose commitment lies in helping you get the results you want, be it in business or sport. Their HeartMath training programmes, coupled with use of the emWave2 bio-feedback technology provide a powerful mechanism to help you to manage your emotional state on demand. Using the portable, hand-held emWave2 device you can combine the HeartMath techniques with the feedback data stored on your emWave2 equipment to help train yourself to manage your emotions and enter a peak performance state on demand.

The emWave technology helps you to heighten response and reaction times and balance your emotional, physical and mental state; it can help you harness clearer thought patters, enabling you to make better and more informed decisions; dramatically improve health, flexibility and well-being; reduce tension and boost overall performance.

emWave2 is packed with features that are dedicated to making your HeartMath training as easy as possible. The device is portable, allowing you to practice your HeartMath techniques on the go. it also synchronises with computer software and allows you to run your session through your PC/Mac in real time. You can download sessions from your hand-held device and store each session to review your progress. Beyond the barriers are experts when it comes to performance technology and the emWave2 is an outstanding product for anyone looking to ensure they achieve their very best. For more information and to see how they can help you, give the team a call on 0208 540 3603.



In all aspects of life, whether business or personal there will be stressful situations to deal with. It is how we manage stressful situations that will have a major effect on our performance and overall well-being.

Stress impacts our ability to perform at our very best. The key to achieving optimum performance consistently is to find a way to monitor, control and then overcome the negative effects of stress. One way that many successful people have found to achieve this is with the help HeartMath techniques and the use of the emWave bio-feedback technology.

The new emWave2 device collects pulse data through a sensor and translates the information from heart rhythms into easy to track lights displayed on the new hand held device. Used just a few minutes a day in conjunction with HeartMath techniques, the emWave2 can help transform feelings of anger, anxiety or frustration into peace, ease, and clarity. The new emWave2 makes it easier than ever to achieve a calm and relaxed state.

The emWave2 is a portable and convenient way to train your physiological response to stress, balance emotions, and improve performance. The emWave2 is a handheld, biofeedback device, with the added advantage that it can be instantly connected to your laptop to enable instant monitoring and analysis of your heart rhythms in graphical form, it is this convenience that makes the emWave 2 such a fantastic development in the battle against stress.

Beyond the Barriers understand what it takes to perform at the very highest level. They are experts in the use of HeartMath and the emWave2 technology, and will be able to advise you or your business about how this system can used to maximise performance.

To find out more about the emWave2, and how you can benefit from this fantastic technology, why not Visit the Beyond the Barriers website where you will find a wealth of information about the HeartMath and the emWave2 device.


HeartMath Training

Increasingly stress is having an enormous impact on our personal performance and our lives in general. For many, stress becomes and accepted part of out lives and we only take action to address it when things eventually breakdown. Learning to manage our response to stress and building resilience is a much better long-term solution.

Elite sports stars, and business people have long used a variety of techniques to be able to build resilience, perform under intense pressure and and eliminate stress, but now thanks to a new training system from Beyond the Barriers system called HeartMath Training, the ability to unlock a new and improved level of performance is available to everyone.

Two decades of research by the Institute of HeartMath  has led to the development of highly effective tools and techniques used with emWave biofeedback technology that individuals can employ to shift their emotional and  physiological state from an ineffective incoherent state brought on by stress and anxiety to a much more clear and effective coherent one.

HeartMath Training will help participants learn an array of skills designed to maximise their performance. These include deep insight into how emotional state affects performance directly, the ability to eliminate negative emotions and undercurrents, and how to improve confidence and self-control while regaining energy for optimal performance.

The Beyond the Barriers website is proud to present the HeartMath Training system, and are excited about the application of these tools in business, sport and in life. HeartMath Training brings together a range of different techniques and tools that help people to perform at an optimum level. The principal of the program works on helping individuals achieve a coherent physiological state on demand, where the heart, brain and nervous system are operating in synch – what is commonly referred to as the “zone”. Achieving this state on demand allows people to take total control of their performance and harness their full native emotional power.

Beyond the Barriers understand that what makes an exceptional performer is not just talent it is the way that talent is applied. They believe that by giving people the tools to perform at their best under difficult conditions will enable them to be a success no matter what their field.

To find out more information on how HeartMath Training can help you unlock your true potential why not give the team at Beyond the Barriers a call on 0208 540 3603.


emWave 2 – What Is It?

The difference between a truly extraordinary performer and an average performer is not talent – it is the way that talent is utilised. Beyond the Barriers gives people the tools and equipment to perform at their greatest level, even under difficult conditions, be it in business, sport or life.

When you are under pressure, dealing with relentless hours, demanding clients and juggling too many things and you feel frustration, anger and impatience, how good is your decision making, your communication and not least your energy at the end of the day?

The emWave2 is a portable and advantageous way to train your physiological response to stress, helping you to balance emotions, and improve performance.

It is a handheld, portable biofeedback device that can also be connected to your computer giving you real time feedback with graphical displays and shows your dynamic coherence levels. The data from each session is stored so that you can monitor and track your progress.

Even when used for just a few minutes a day, this simple-to-use technology combined with HeartMath techniques helps you convert feelings of animosity, anxiety or frustration into more peace, ease and clarity. In this state you are more open to new ideas, able to see through problems in a calm and effective way, you are less reactive and generally more resilient. As you practice HeartMath techniques on the go or at your computer, you will naturally increase your resilience baseline and your ability to take charge of your emotional recoil. Health, performance and quality of life will be significantly enriched.

The emWave Desktop offers you the full software package, giving you access to more graphical information such as the Power Spectrum and other features such as the ability to run and store data from multiple users.

If you would like to find out more about the innovative benefits and features of emWave2 and HeartMath and what this may mean to you, give the friendly team at Beyond the Barriers a call on 0208 5403603.



With our lives becoming increasingly busy and often pressurised, we don’t realise how stressed we become. The new emWave 2 combined with HeartMath techniques is a fantastic system that helps you to manage your response to stress and build your resilience.

emWave2 gives you real time feedback with graphical displays and shows your dynamic coherence levels. The data from each session is stored so that you can monitor and track your progress.  A really talented person can only perform as well as he or she is feeling, no matter how much training they have and having the emWave data on hand allows people to ensure they stay on top of their game.

emWave 2 is a handheld, portable biofeedback device that can also be connected to your computer enabling easy monitoring of your heart rhythms, no matter what situation you are in, thus helping you to realise where and when you can improve on your overall performance.

The main benefits of emWave2 are that it can help to transform your response to stress by teaching you how to rebalance your mind, body and emotions.

In business there are always some very stressful situations to deal with. How you deal with them may not necessarily be the best way for your health or your performance. emWave 2 highlights your response to stressful situations and makes you realise where and when you can learn to change your habits and get the best out of yourself.  If you are feeling like you are coping with everything life throws at you, then your health and performance can only improve.

Many businesses use emWave2 with multiple users, so helping their employees to deal with the pressures and challenges they face in a beneficial way, thus helping them to think more clearly, make better business decisions, communicate more effectively and improve overall performance.

Don’t wait until the end of the day to go to a Yoga class, use emWave2 technology together with HeartMath techniques and learn to deal with your stress as it happens.  emWave2 aims to turn even the most angry and stressed people into well balanced healthy individuals.

Visit the Beyond the Barriers website to see how their highly experienced team of performance coaches, psychologists and health professionals have come together to develop a range of programmes that use emWave2 and the HeartMath system to strengthen your mind and body.


HeartMath Training – What is it?

Beyond the Barriers are extremely excited about sharing HeartMath with as many people as possible and as quickly as possible. But what is it?

HeartMath training combines a plethora of techniques and tools to enable athletes to train at an optimum level, engaging “The Zone” instantly and on demand, allowing them to take total control of their performance while harnessing their native emotional power.

HeartMath training springs from a mountain of research, expanding Beyond the Barriers’ specific knowledge of a psycho-physiological state where the heart, brain and nervous systems become harmonised. This harmonic state can be monitored in an exceptionally precise manner using emWave (bio-feedback technology relaying information on the body’s pulse in real time) and allowing athletes to shape their training routine. This grants each athlete the ability to develop their “Zone”.

Through conducting and participating in HeartMath training, athletes will learn an array of skills including deep insight into how emotions affect performance directly, the ability to eliminate negative emotions and undercurrents, increasing confidence and self-control while regaining energy for optimal performance but also allowing each individual to recover efficiently, so as to effectively decrease the risk of athletic injury.

Results in HeartMath training are immediate, measurable and sustained and the techniques employed in HeartMath are rapidly spreading through athletes nationwide – ensuring optimal performance across the globe.

The best people to let you in on the HeartMath secret fully are the equally athletic and wonderfully friendly team at Beyond the Barriers. So why not give them a call on 0208 540 3603, and see how your personal athletic performance stands to be improved by the power of HeartMath training.


The all new emWave2 – £175 – Balance emotions & improve performance

Beyond the Barriers have just taken stock of  HeartMath® ‘s newest product based on the science of emotions and human performance, the emWave2®. The emWave2 is a handheld interactive device  that is small enough to fit in a pocket, is a portable and convenient way to reduce stress, balance emotions, and increase performance. Now with a computer interface, the emWave2 allows consumers to have portability and detailed tracking and feedback through a desktop application. HeartMath’s stress relieving products help people to not only identify stress triggers, but more importantly they help you learn how to deploy highly focused, specialised techniques designed to release stress and anxiety.

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