Category Archives for "Uncategorized"

July 28, 2016

Stay Active EVERY DAY!

With all the Facebook posts of people doing incredible feats of fitness, some of us don’t measure up or think we have to do some facsimile of what they’re doing….WRONG! I’m impressed with some of the stuff I see and I admire it. However, I always keep the focus on me and my goals. I do some things that some people might be amazed by but its really about doing what is best for you and your body.

Also, with all the crazy workouts, crossfit, etc. we begin to think “I need to work out harder”  Although intensity is a factor, just movement of any kind is positive. So, don’t try to do something that’s not meant for you or begin to work towards it in small steps. And, remember, something as simple as taking a 30 min walk is positive. And, yeah, sure it’s cool to be able to sprint up a mountain….but its not for Every BODY (Get it?) 


July 24, 2016

Meditation & Your Fit Mind

There’s a lot talk about meditation and how beneficial it is to the mind, body, and soul. Also, it seems that some people make it more complicated than it needs to be. Recently, I saw a video from a Tibetan Monk that explained the simpler points of meditating. He stated that we all have chatter in our brains and that is constant and unending. Rather that trying to shut it off, just close your eyes and breath and focus on your breath. And, just let the thoughts flow and acknowledge them but continue to focus on your breathing – more specifically: inhaling & exhaling and the rest will take care of itself. Rather than straining to concentrate, just breath.

By the way, meditation is great for reducing stress, anxiety, and can lead you to a healthier & happier life. Plus, you can do it anywhere, anytime.

July 13, 2016

Understanding FAT & How to Know if You’re Getting Enough or Too Much

So much Confusion…..Eat Fat, don’t Eat Fat……Which kind is Good? Bad? Types?

There are basically 3 types of FAT: Saturated, Monounsaturated, & polyunsaturated. Now, this is VERY important. Your body needs all of these Fats for health, function, and balance. The Problem is that last part….Balance. Not enough of some and too much of the other. So, how do you know if you’re balanced or unbalanced? Below is the BEST Solution now available:

Science and the medical field have come a long way and now there are blood tests available to determine exactly what your FAT Intake is and how to improve or maintain it. More specifically, I had these tests completed and the report revealed that I’m good in the consumption of saturated fat (safe range) but LACKING in my consumption of the Fat found in Fish. It was spot on! I realized that I wasn’t consistently consuming enough fatty fish and/or supplementing with fish oil in my diet and immediately made changes. Now, of course, since I made these changes I need to do them for at least 4 – 6 months consistently and then simply have my blood work completed again to verify the changes. Test, Adjust, Re-Test. Yes, its now that simple.

Warning: Avoid Hydrogenated FATS! These are man made manipulated fats and have been found to be detrimental to your health. They are found in processed foods (which is an obvious clue they’re bad)

More Critical Info: Many oils on the market are cheaply made and processed although they fit the criteria at the beginning article. To keep things simple, I recommend quality organic first pressed olive oils,  organic extra virgin coconut oil, and a good avocado oil. There are many other oils on the market and some are good for only dipping or salad dressings and others for cooking. I will cover this in a separate article as there is plethora of information regarding this topic.

Best of Health, Success, & Happiness  Mark Hill, Owner, Lifestyles Fitness Personal Training Tempe, AZ

July 7, 2016

Chicken Sausage…YUM!

I grew up loving italian pork sausage. And I still love it! Hardly ever have it now but I discovered Chicken Sausage! And I gotta say….It’s delicious. Plus, you get lots of good protein, spices, herbs, etc. (depending on which flavor you choose)  and a lot less fat.  Be open to trying new foods because you’ll never know what you might be missing out on. Chicken sausage is just one example of what’s available to try. I also got hooked on Buffalo Burgers and they are higher in protein & lower in fat than beef. Plus, they taste great too!

My 4th of July meal was:  Chicken Caliente sausage w/bell peppers, onions, & real chopped garlic. And I had a side of pan fried zucchini in olive oil. I also had some jalepeno mustard for the sausage!  And washed it all down with ice cold unsweetened Tea.  Flavorful, healthy, and I enjoyed every bite of it.

June 30, 2016

Kettlebells are AWESOME!

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.