Uncategorized

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…

Read More

Three ways to grow

  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…

Read More

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…

Read More

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 &…

Read More

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…

Read More

Peak Week Protocols

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,…

Read More

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…

Read More

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…

Read More

  What is flexible dieting?  Flexible dieting, or IIFYM (if it fits your macros) is a form of food tracking based around macronutrients that meet your body composition, energy expenditure and fitness goals. Four key aspects to understand flexible dieting Macronutrients: Carbs, proteins and fats are all tailored to suit either a calorie deficit to lose…

Read More