HLI news, notes and opinions

HLI Personal Training - From The Kitchen

2008-11-16T07:44:00.000-08:00

ACIDIC VS. ALKALINE FOODS

Recently there has been a lot of attention on acidic vs. alkaline foods. For those of you who have no idea what I'm talking about, I'll give you a brief background.

Acidic or Alkaline refers to the effects that the food we eat has on ph levels of our body. It is measured by looking at the level of acidity in your urine. Acidic foods (i.e.- chicken, bread, fish) raise the level of acidity in your body while alkaline foods (i.e.- almonds, avocadoes, dark leafy vegetables) lower the acidity levels and raises the alkaline levels in your body.

So what does this all mean? Studies have shown that people with high acidity in their urine have a slower rate of recovery from various diseases. In fact people with a higher level of acidity tend to be prone to more ailments and disease that those that have low levels of acidity. An acidic body can also accelerate the ageing process, cause system degeneration and can contribute to cancer, heart disease, kidney disease and hypertension among other things.

A healthy body should be alkaline with a ph value of 7.3 to 7.4. You can get your body to this level by eating foods that will increase your alkalinity levels. Your goal should be to consume 80% alkaline foods and 20% acidic foods. Check out the link below to find out what foods will help and what foods to avoid.

http://www.essense-of-life.com/info/foodchart.htm

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 Gym

2008-09-28T19:24:00.000-07:00

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

2008-09-07T16:12:00.000-07:00

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

2008-09-07T14:58:00.000-07:00

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

2008-09-01T14:50:00.000-07:00

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

HLI Personal Training - In my opinion

2008-04-11T08:40:00.000-07:00

I thought this would be a good place to put an opinion piece in my BLOG. Then again, the topic I'm about to discuss with you is not solely based on my opinions, but rather research and basic human physiology as well.

I want to talk about women and resistance training. As a trainer (and a damn good one at that), 90% of the time when I first start working with a female client I will get that oh so familiar statement, "I don't want to get big and muscular or bulky". Those words are usually followed by "i want to be toned and tight".

Now I can understand why most women wouldn't want to turn into female bodybuilders (not that there's anything wrong with that, I have the utmost respect for a woman that can kick my ass), but in reality it's about as likely as me joining an aerobics class. In order for muscle to grow, and I mean really grow, there most be a lot of testosterone present in the body. Most women don't have enough to be able to build big muscles. The women you see on those magazines flexing those pecs (which were once breasts) usually incorporate supplements in their diets which increase the level of testosterone in their bodies.

Now please don't misunderstand me. Women do have some testosterone in their bodies, but typically not enough for them to be able to build muscles as big as Arnold's. I hope that puts your collective minds at ease. So the next time I tell you to push that weight and stop whining, you'll know it's because I know you won't be getting any bigger, just stronger and more toned. It's all because I care. :)

From the mind of Steve Brown
For more information please visit: www.hlipro.com
For a personalized workout program please contact me at trainer@hlipro.com

HLI Personal Training - From the Gym

2008-03-23T15:31:00.000-07:00

Interested in something new for your arms. Try this exercise, it's called the Gironda Perfect Curl and is guaranteed to blast those biceps. I got this exercise from my favorite website, http://www.t-nation.com/.

1. Start the exercise as if you're doing a regular standing barbell curl (you can use a straight bar or an EZ-bar).

2. Before starting the movement, bring your upper torso backward (shifting your weight toward the heels). Note how the shoulders are aligned behind the hips and knees in the starting position.

3. Now slowly curl the weight up from that position. As you lift the weight you're going to slowly bend the upper torso forward so that in the end position the shoulders are in front of the hips and knees.

4. Lower the bar using the opposite motion. Start in the torso forward position and as the bar is lowered, bring the torso to the backward position.

Try it and let me know how it works for you.

From the mind of Steve Brown
Please visit: http://www.hlipro.com/
For a personalized workout contact us at trainer@hlipro.com

Importance of goal setting

2008-03-23T15:12:00.000-07:00

If you are trying to lose/gain weight, the most important thing you must do is quite simply just show up. Go to the gym and go consistently! The second most important thing is to know your fitness goals. Yes, I know, you want to lose weight, but making that your sole goal makes it difficult to track your progress.

In many cases you will lose inches before you lose weight. Also depending on your training program, you may build muscle and lose fat at the same time, thus having no affect on the scale. In short, when setting your goals be sure to choose multiple parameters that you can track, don't limit yourself to one thing, it will lead to disappointment.

From the mind of Steve Brown
www.hlipro.com

Functional Training

2008-03-13T22:07:00.000-07:00

The next time you are in the gym try to keep a few things in mind. Your current resistance training program, as great as it might be, should incorporate some real world functional activities.

Now what do I mean by all this? Try doing some deadlifts or some squats next time you are in the gym. Why? Well I'll tell you why.

How many times in your day do squat or bend to pick something up? Compare that to how many times you actually find yourself lying flat on your back having to press something of your chest.

Now before I start babbling let me just sum it all up in a couple sentences.

All resistance training exercises have their place. You should strengthen all the muscles in your body, but do not lose sight of exercises that improve your day to day activities. Some suggestions are: deadlifts, squats, core exercises that involve rotational movements, standing shoulder press exercises, to name a few. Think about it.

From the mind of Steve Brown
www.hlipro.com

Myths on Gettng that Flat Stomach

2008-03-09T10:01:00.000-07:00

This is a topic I've been meaning to address for some time now. I've recieved questions from various sources on how to get rid of the fat around the midsection. I'll keep this short and sweet. Abdominal exercises will not help to get rid of the fat around your midsection. The only way you can drop fat is to burn excess calories.

A complete and healthy diet is the fastest way to drop fat. Now from an exercise perspective you must perform complex resistance training movements (ie -squats, vertical and horizontal rows, chest and shoulder presses, etc), incorporate cardio training (ie -sprints, treadmill work, stair climber, etc), or perform challenging circuit training routines. Peforming ab exercises will strengthen your core, but it will not, no matter how many sets, reps or exercises you do, help you lose fat around your waist.

Now once you've managed to work that fat off your midsection, peforming ab exercises will not only strengthen your core, but will also strenthen the body's natural girdle and give your waist a tight sculpted look.

From the mind of Steve Brown
http://www.hlipro.com/

Importance of Breakfast

2008-03-04T20:15:00.000-08:00

Whether you are trying to lose weight or gain weight breakfast is the most important meal of the day. Here's why:

I'm trying to lose weight - Your goal should be to increase your metabolism, you do this by eating often (along with healthy). So skipping breakfast means you could potentially go about 12 hours or more (depending on when your last meal before bedtime was) without eating. The body literally goes into lockdown mode and starts holding on to all calories in order to survive, usually storing it as fat.

I'm trying to gain weight - Your goal should be to increase your overall caloric intake. This is difficult to accomplish when you skip breakfast. Caloric intake aside, you also want to eat often in order to ensure the weight you gain is primarily muscle and not fat.

If you are interested in more details on how your breakfast and your overall diet can impact your goals send me an email. I'll be glad to break it down for you.

From the mind of Steve Brown
www.hlipro.com

In the Gym - Progressive Overload

2008-02-27T20:20:00.000-08:00

For anyone trying to lose weight, gain weight, improve athletic performance or increase their strength, the name of the game is progressive overload. What that means is each workout that you have has to be tougher than the last. Whether you increase your reps, set or weight, each workout has to be more intense than the last. Adopting this methodology helps ward off what all gym goers and fitness seekers fear the most, the dreaded plateau.

So the next time you go into the gym, try picking up something besides the little pink 3lb dumbbells and doing your whole routine with that weight. Instead, try something new, whether it be a new weight or a new exercise all together. Your muscles respond best to a changing environment. Push yourself and the results won't be too far behind.

Steve
www.hlipro.com

Good Advice

2008-02-21T11:11:00.000-08:00

You can always tell how serious someone is about accomplishing their goals by the number of sacrifices they make.

That's a Steve Brown original. Think about it. What sacrifices have you made? Have you reached those goals?

Blueberries - the wonder fruit

2008-02-15T16:02:00.000-08:00

The Blueberry is a truly remarkable fruit. They are literally bursting with nutrients and flavor, yet very low in calories.

Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.

If that isn't enough, they are excellent sources of vitamin C, dietary fiber and vitamin E.

In short, if they aren't a part of your diet, they should be.

2008-02-01T21:21:00.000-08:00

Welcome to the HLI Personal Training Blog. It has been created motivate, inform, inspire and educate.