Mark Hill

Author Archives: Mark Hill

July 4, 2019

4th of July Fitness, Health, & Partying

Well, it’s another holiday and for some folks that means lots of food and alcohol starting today and all the way until Sunday. Now listen, I’m not telling anyone not to skip everything but start thinking about the 4 day accumulation of those non-stop activities. People can gain 2 – 4lbs in overindulging in just 4 days. Those who don’t…are blessed!

The best way is to give yourself some fun, some lead way, but don’t bury yourself so bad that by Monday you’re feeling bloated, weighted, and can feel your body paying the price. Well then…What do I do?  EASY, give yourself 2 days to do what  you want and the other 2 days: Workout/Drink water/Eat Well and Don’t answer your phone/Text until later, and give yourself time to do some good for yourself. I mean…What the Heck? You have plenty of time to hang out/party and you have plenty of time to commit to workouts and better eating.

For example, what if you decided to party today, take a break tomorrow, party the next day, and then chill on Sunday. Sounds like a good mix…Either way, choose 2 days to relax and let go and then focus on your health the other 2 and trust me you’ll way better on Monday.


June 26, 2019

Hiking in AZ

Studies have shown that being in touch with nature is a great thing to do….for yourself. Now, I’m not talking about all the popular hikes but rather something that pulls you away from city and into the realm of nature. Being in this realm is good for your body and most importantly….your mind.

Some doctors have actually prescribed for people to get back in touch with themselves and get out into the great divide of the forest. This has been shown to decrease depression, anxiety, and improve calmness.   Getting off the grid is the best thing you can do for yourself while experiencing nature and all it has to offer.

Recently, I went to Payson and one day I hiked by myself along the Verde river, climbed a few rocks, moved through some brush, and even saw an Owl land on a tree and then take off. Darn! Those things are big! And then saw a rabbit scurrying through the brush. And the whole time and I didn’t even think about anything else except where I was at. It was good…really good.

So, find a day and a short weekend and go somewhere and just “unplug” and soak in the moment. Your mind and body will love you for it…

June 12, 2019

Fitness & Recovery

We see a lot of fitness professionals, athletes, etc. work out in “Beast Mode” and doing amazing things with their bodies, strength, etc. However, which is not as fun or thrilling is what you do to recover. To truly be in a holistic fitness arena, everyone must recover. Every BODY needs this! So, yeah it’s great to lift heavy weights, do acrobat moves, run, push, pull, flip tires, etc.

Sooner rather than later you must take care of you body and let it rest & recover. Now, there are many ways to achieve this in between your workouts:

1. Chiropractic

2. Massage

3. Stretch Therapist

4. Epsom Salt Bath

5. Yoga

6. Roller Work

7. Pressure Point Balls

8. Sleep

9. REST!

Now, my approach is use all of them based on what your body needs. So, I see a Stretch Therapist every week, do Epsom Salt Baths,  occasionally see a Chiropractor, and I do Yoga. Plus, sometimes when your body has been worked hard just rest and good sleep are the best. It’s great to be a “Beast” in the gym but if you’re in this for the long game…Recovery is the way to extend the game for many decades to come. By the way, if want to be challenged….Try Yoga! It will make a fit guy or girl realize that they haven’t really opened up the ability to challenge oneself!

May 29, 2019

Mindset & Fitness

When it comes to fitness you always hear about  Crazy Workouts, Beast Mode, Lifting Heavy, workout for 2 hours, workout 6 days a week, etc. etc.  Now, that’s all good if you are a Fitness Model, Competitor, and very young. For those of us that are in this for the long run of good health, strength, and not being sore all the time there is a meeting of the mind with being fit and healthy.  As I have evolved ( Haha…getting older) I start to realize that this have become more of an endurance run of being strong, flexible, and enjoying working out. I love lifting with my mind now rather than my ego. I feel more connected, in touch, and most importantly…listen to my body.  I guess a bit Zen-Like but rather than trying to break a new record I like the feeling of the weights, my muscles getting pumped, and knowing that I’m in control of my future health.

I like cardio but I usually strive for variety in the my personal studio. On the personal end, I like riding my bike in a very large area in Scottsdale/Tempe called the “Green Belt.” It just feels good. I miss the days of playing basketball and have trouble finding a tennis partner right now. I haven’t given up, it’s just putting in the effort to find new friends to play with. Why be in shape if you can’t play once in awhile?

So, as you look down the road…Start to think about how you want to feel when your 50, 60, or even 70. I’ll still be working out and hopefully playing but most importantly…I’ll feel good and confident that I’ve done the best for my health and live a live of confidence and independence.

May 12, 2019

Workout Themes? Which is the BEST?

People are usually confused about working out. Cross-fit, Weight lifting Free Weights, Machines, Body Part workouts vs. Total Body, Yoga, Pilates, Spinning, Spartan Races, Marathons, Tennis, Basketball, Golf, Volley Ball, etc., etc.

What the HECK do I do? Here’s the best way to figure out this jumble of mess but, yet, great choices!

1. Get a Fitness Assessment…First. Find out what your body is capable of…Cardio Test, Stretch – Range of Motion, Upper/Lower Body Strength, Core Levels, etc.

2. Then, most Importantly…Do what you LIKE! If you like biking…Great! Do stuff you like but don’t so just that. Pick several things….Spin, Lift Weights, and do Yoga.

3. Now, Keep it Balanced.  Lift Weights in your desire – Pilates, Free Weights, Cross-fit. Do at least 2 or more different  types cardios – Volley Ball and Spinning, and make sure you do recovery – Yoga, Chiro, Self-Stretch, Massage, etc.

4. Enjoy LIFE! Have energy, strength, health, vitality, prevent disease, and Have FUN!