Author Archives: Mark Hill
Author Archives: Mark Hill
By now, you’ve probably heard of….Kettlebells. They are great tool for burning fat, building muscle, increasing speed, and creating a Rock Solid Core. The beginning move is the the Kettlebell Swing. Once you master this move you can graduate to snatches, cleans, and high pulls. Kettlebells are great for the legs: Goblet Squats, Lunges with shoulder presses, and stiff legged deadlifts. For the core, there’s the Turkish Getup, Russian Twists, and Hot Potato just to name a few. If all of these names sound goofy to you, that’s ok. I suggest you do Google or YouTube search to see these in action. But, be careful, make sure that the person demonstrating them is RKC Certified or has a solid background in the proper use of Kettlebells. I’ve seen plenty of videos of people demonstrating exercises…..the wrong way.
Also, Kettlebells are NOT for everyone. Although I’m sure some exercises are ok, it doesn’t mean everyone should do kettlebells. Find an instructor, a good DVD, or a personal trainer that has skills rooted in the proper teaching of kettlebells and can determine if kettlebells are right for you.
It’s popularity is soaring! And justifiably so…..Its good for lowering cholesterol, promotes healthy blood sugar, great for digestive problems, helps alkalize your body, and can aid in weight loss. Plus, its loaded with antioxidants and actually has many other practical uses.
My favorite recipe is simple…..a Big Glass filled with ice and water, add apple cider vinegar, honey, and lemon. It’s refreshing! And it tastes really good 😀
So, I recommend doing this twice a day to add to healthier nutritional lifestyle. Enjoy!
The state of the world in the U.S. is saturated with fast food and processed foods. Besides that, many other issues with this type of food, one of the biggest issues is that they lack…..Fiber. Fiber is absolutely needed for a healthy nutritional lifestyle. It contributes to a healthy digestive & elimination systems, can lower or manage cholesterol, helps you feel fuller so you eat less, helps stabilize blood sugar, and all of this contributes to achieving and maintaining a healthy weight. Also, keep in mind, there are 2 types of fiber: Soluble & Insoluble. Both are important and you should always read labels or google foods to find out their fiber content. Avoid any carbs that have little to no fiber. There should be at least a minimum of 3 grams of fiber per serving but make sure it’s a reasonable serving. Beans, raspberries, oats, almonds, broccoli are all fiber rich foods…just to name a few.
You can easily Google lists of high fiber foods and strive to consistently consume them in your diet.
Mark Hill, Owner, Lifestyles Fitness Personal Training Tempe, AZ
Our society has evolved into a cubicle based world. Once upon a time, I lived in this world and every time I sat for a few hours stressing out about something I was working on…..My back would hurt, really hurt. What was the problem? Well, 2 fold actually…..
One, I was compressing my spine by sitting so long with out any movement, stretching, and secondly and probably most important….
Circulation!!! Our bodies are not meant to be stationary or stagnate for any extraordinary period of time. That’s why we have so many moving parts. Obviously, I have long departed that life but I dole out advice to my clients all the time. # 1 is set a timer or watch to go off every 15 – 20 minutes and get up and move around for few minutes. Yeah, I know….Its not ALWAYS possible depending on your work situation. But if you do this consistently about 2/3 of the time you’ll be way better off. Remember….Circulation is an absolute for the human body.
You often hear……”It’s 80% Diet and 20% working out. Although I believe this percentage is debatable, I do agree that nutrition is more important because in the personal training world we often say, “You can’t out train a bad diet.” And, me being me, says, “Trust me I’ve tried.”
So, how can we effectively solve this never ending dilemma? Honestly, its relatively simple. Follow these simple Rules 80 – 90 % of the time:
1. Don’t eat Fast Food
2. Avoid all Processed & Diet Foods
3. Keep it simple: Good Protein, Good Carb, Good Fat Examples: Chicken Breast, green beans, grass fed butter on the beans. Egg Whites with 2 yolks, salsa, serving of steel cut oats w/walnuts + handful of blueberries. Grass Fed Beef Burger (no bun) /w cheese & mustard lettuce, tomato and avocado, small sweet potato w/olive oil & cinnamon.
4. Drink Lots & Lots of Water! Also, I recommend tea & coffee. (no sugar)
5. Avoid SUGAR at all costs!!
5. Reward Yourself! If you worked out consistently all week and stuck to good eating all week then go ahead and have some wings & beer (one of my favs) or pizza or pasta with some wine, or mexican food & a margarita (or 2) And even go ahead have that apple ala mode with some expresso. I recommend 2 rewards per week if the first 4 rules have been achieved. NEVER EVER call it a cheat meal…..It’s a Reward!!
Any & all questions and comments are welcome….. Mark Hill, Owner, Lifestyles Fitness Personal Training Tempe, AZ