HLI Personal Training - From the Gym

SINGLE LEG SQUATS

With this weeks installment on my BLOG I thought it would be good to get back into some great exercises. This week's exercise is the Single Leg Squat. This exercise is a great alternative to the Squat. One of the biggest benefits to performing the single leg squat is it's focus on individual leg strength.

Contrary to popular belief, your legs are not always equal in strength. In fact the vast majority of us has one leg that's stronger than the other, it's usually based on our dominant side (i.e.- whether you are left handed or right handed). This exercise helps us strengthen any weaknesses that exist in each leg.

So let's get to the good stuff, how exactly is this exercise performed. You'll be happy to know that this exercise can be done anywhere as it does not require any special equipment.

Step 1. Stand straight with feet just inside shoulder width apart. You can stand beside something (i.e- a chair) to help you with your balance.
Step 2. While standing on one leg, lift your other leg in front of you.
Step 3. Lower yourself slowly as low as you can comfortably go, keeping your raised leg in front of you.
Step 4. Using only the leg which is supporting your body weight, try to return to a standing position.





Until next time, eat well, stay active and happy lifting.

From the mind of Steve Brown, Fitness and Nutrition Coach for HLI Personal Training
For more information visit: http://www.hlipro.com/
If you are interested in recieveing a personalized nutrition plan contact me at trainer@hlipro.com

HLI Personal Training - From the Kitchen

The Wonderful world of Almonds

I’m back again with another gem from the kitchen. Our wonder food this week is the miraculous almond. Yes, I know most of you know it’s good for you, but do you know why?

Well for those of you interested in losing weight this nut is a great. It’s chock full of fibre, protein and healthy unsaturated fats.

For every ¼ cup of almonds (roughly a handful), you get 7.5 grams of protein, 4.5 grams of fibre, and a whopping 15.25 grams of unsaturated (mono and polyunsaturated) fats.

Not sure if you’ve noticed while reading my blogs, but I’m a big, big fan of including unsaturated fats in your diet. My mantra is eliminate the empty carbs and sugars and increase the protein, fibre and unsaturated fats.

Until next time, eat well.

From the mind of Steve Brown, Fitness and Nutrition Coach for HLI Personal Training
For more information visit: http://www.hlipro.com/
If you are interested in recieveing a personalized nutrition plan contact me at trainer@hlipro.com

HLI Personal Training - In my Opinion

The Importance of Strength

I figure its time for another HLI rant. For those of you who aren't familiar with the "In my Opinion" installment, it's usually based on my observations in and out of the gym. This time it's all about strength. It's amazing how much we underestimate the importance of maintaining our overall strength.

I've seen it many times in the gym where an individual becomes complacent with their strength levels. "I'm not training to be an olympic calibre athlete or a bodybuilder so there's no need for me to try and increase my weights". I have to tell you, that's a really poor attitude to have. Whether you are 18 or 80 you need to push yourself to be as strong as you can be.



Why?

Well it's simple, being as strong as you can possibly be is the difference between a 55 year old woman falling, picking herself up and dusting herself off and that same woman falling and having to call for help in order to get back up. It's the difference between a 35 year old man wrestling with his son and that same man gingerly playing with his son for fear of tweaking that weak back.


So the next time you are in the gym and you feel like you've done enough after pushing around those pretty pink dumbbells go back and try giving the real dumbbells a try. If you can only lift it once that's ok. Next time you are in the gym try and lift that dumbbell twice. Remember, better overall strength means a better quality of life.

That's great, it's that simple, now you are on your way to greater strength.

Until next time, happy lifting

HLI Personal Training - From the Kitchen

The Benefits of Avocados



Avocados could arguably be one of the best fruits for those interested in losing fat. Why? I'll tell you.

For starters, it contains two very important ingredients for people trying to lose fat; 1. fiber and 2. healthy fats.

Per 100g, avocados contain 7 grams of dietary fiber and 12 grams of mono and poly unsaturated fats.

So what does this mean for you? Pay attention, it gets better.

Fiber controls blood sugar levels, lowers blood cholesterol levels and helps in weight loss by making you feel more full for longer periods of time.

Mono and Polyunsaturated fats help increase insulin sensitvity, aid in the prevention of muscle breakdown and lowers your LDL (bad cholesterol) levels.

On top of all these fantastic benefits, it tastes great too. I know because I eat them all the time.

From the mind of Steve Brown, Fitness and Nutrition Coach for HLI Personal Training
For more information visit: http://www.hlipro.com/
If you are interested in recieveing a personalized nutrition plan contact me at trainer@hlipro.com