Category Archives for "Uncategorized"

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. 

June 24, 2016

Apple Cider Vinegar is the BEST!

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!

June 20, 2016

Fiber is essential to Good Health

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