Having the correct knee positioning when squatting is essential to increasing the weight for yourself or your clients. It’s a common misconception the knees shouldn’t travel past the toes when squatting. When the knees are positioned over the toes it may provoke a pre-existing injury, but it’s unlikely to be the true cause. Instead, you…
There are numerous ways to train, but if your main goal is to build lean muscle then you must utilise three key mechanisms including: Mechanical tension: Mechanical tension disrupts the cell membrane which triggers protein synthesis. The maximum tension on a muscle is achieved at about 90% of IRM. Beyond that synergy from other…
Eating in a calorie deficit will generally elicit fat loss. Simple enough. However, when we disrupt homeostasis – the body’s method of keeping internal stability – we bring about both positive and negative adaptations. This is simply how the body works. Push one pathway long enough, the body fights back. This is why it’s crucial to…
For most trainees, maintaining healthy testosterone levels is a legitimate concern. Optimising testosterone production from a functional medicine perspective is possible. We accomplish this the Clean Health Fitness Institute way: through modulating diet, lifestyle and supplementation protocols based upon correcting micro-nutrient deficiencies. Our coaches focus on building our clients from the inside out. TESTOSTERONE &…
Choosing the right row variation can be essential to achieving key results for yourself or your clients. The common different row variations include: Barbell rows: A great exercise which requires the ability to brace and hold a posture whilst you move. Naturally, this requires far more core stabilisation than machine work. For variations here, focus…
Getting stronger is crucial to athletic and physique development. However, how you do it should be dictated by your ability, goal and mobility. It’s important to focus on developing competency and strength using key movements versus one particular exercise. Find what a client can and can’t do then go from there. Never settle with one…
Let’s talk about peak week protocols. Most people associate the days leading into a show with high carbs, water loading (then no water at all), lots of sodium (or none) and physically feeling like a zombie! This shouldn’t be the case. Our top three peak week protocols include: 1. Physical and mental rejuvenation: You’ve spent 12, 16,…
As women we should stop being afraid to build muscle! The reality is the goal is not to lose weight but to lose fat. One kilo of fat will look very different to one kilo of muscle. A far better gauge than the number on the scales is your dress size. If your clothes are feeling looser…
There are various reasons why people eat in extreme excess including: To increase pleasure as an anti-depressant or sleep aid: Eating sugars and fats releases opioids in our brains. So the calming, smoothing effects that you feel when you eat high sugar and high fat foods is real! Breaking these habits can be as hard as…
Coach Amy Needham’s gluten-free, dairy-free and high protein recipe will change the way you eat lasagne. The macronutrients are calculated using the iNutrition Pro software used to create custom nutrition plans for clients at Clean Health Fitness Institute. HEALTHY LASAGNE RECIPE 21.5F, 23C, 22P (8 Serves) Ingredients: 350g Eggplant 350g Butternut Pumpkin 150g Brown Onion 2…
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