Mark Hill

Author Archives: Mark Hill

July 18, 2019

What is Fitness Recovery?

Many times after a workout….You are sore…sometimes REALLY Sore!  There are multiple ways to recover. From simple to more elaborate. Here is a great list to take advantage of:

1. Roller – Self-massage that can be done while watching TV. Get a book, learn from a qualified instructor, or YouTube video to learn how to use all it’s capabilities

2. Schedule a Massage – I recommend 90 minutes to get everything. Now, there different types. Make sure you pick one you need or like

3. Chiropractor – I always feel better after an adjustment and/or after Tens Unit is applied to more sore areas.

4. Yoga – Although this work, if you pick the right type of yoga…It feels Great!

5. Cryotherapy – This is gaining popularity and many people believe it has great value. It takes your body down to extreme temperatures to decrease inflammation and muscle soreness.

6. Self Stretching Band – You can assist yourself with a stretching band in different positions. Again, get book, qualified instructor, or instructional videos.

7. Self Massage/Pressure point balls – An effective and sometimes intense way to release pressure or soreness in your body. Again, get book, qualified instructor, or instructional videos.

8. Epsom Salt Bath – One of my favorites! Easy to do, feels great, and I usually mediate….2 for 1!

Exercise is great and remember recovery is just as important as it is an integral part of fitness. So, utilize all the above as needed and try different combinations.

July 10, 2019

Fitness, Body Fat, & Genetics

Listen…We’re all built different. Some of us are larger, smaller, and most can be found in between. NOT all of us can have 6 packs. It’s physically (and Genetically) impossible. Now, that doesn’t mean you can be healthier, leaner, and a more fit person.  We all know that person that is “Super Lean” that can get away with eating and drinking whatever they want and still stay lean. We also know people that can gain FAT easily after a weekend of drinks, burgers, etc. That’s just the way it is (That’s me by the way…)

So, Focus your Goals on…YOU. Don’t get caught up and dragged down by those “Stupid” magazines you see in the Drug Store. Those people are air brushed, starve themselves, photo shopped, or very highly genetically gifted.

Writing down goals that make sense for you will keep you healthy, lean for your body, type, and keep you focused on being the best version of yourself. And most importantly….Be Happy for You!

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!