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CORONA WORRY KEEPING YOU UP?

By Lauren Killey How do you improve sleep quality and reduce stress during a time of global panic (COVID-19)? With our current world changing, and everyone experiencing a shift into the unknown, we are moving even more from a relaxed (parasympathetic) into a constantly stressed (sympathetic) state. Our mind and body will respond to the […]
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TO DIET OR NOT TO DIET!

By Lauren Killey In a world which has seemingly changed overnight, we are now faced with no gyms, limitations in training and social distancing which has taken a lot of us away from trainers and group classes. We are able to coach, support and educate in the online space; but adjusting to this ‘new world’ […]
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STEERING A NEW WORLD IN THE FACE OF UNCERTAINTY

And just like that the world changed overnight… With the current situation facing the globe with Covid-19 (also referred to as Coronavirus) it is worth looking at things we can do to keep ourselves healthy and free of illness. There are some very simple things we can do to give ourselves the best opportunity to […]
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Confused about Corona?

By Stefan Ianev Right now around the globe, there are a lot of people stressing out about the coronavirus without realising this may be more harmful to them than the actual virus itself. Corona is an opportunistic pathogen which means it is more likely to attack a host with a weakened immune system.There is an […]
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Does Fasted Cardio Enhance Fat Loss?

By Andrew Menechian   Is fasted cardio for enhanced fat loss a myth? The short answer is yes! Thank you for reading. But no seriously, the most important factor to determine a cardio protocols fat loss effectiveness is calories burned. It all helps from an energy balance standpoint. For example, if you’re maintaining your weight […]
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How Neurotransmitters Effect Your Results

By Stefan Ianev How Neurotransmitters Effect Your Results   Neurotransmitters are brain chemicals that regulate our mood, alertness, motivation, concentration, memory, and personality.    What Neurotransmitters do to our bodies: By optimising neurotransmitter levels in the brain we can achieve peak performance by being more focused and alert, experience more joy and happiness in life, […]
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Refeeds vs. Diet Breaks

By Stefan Ianev Refeeds & Diet Breaks: When and how to program them in to promote fat loss If only fat loss were as simple as dropping calories, staying in a deficit until you have reached your desired body weight, then going back to eating at your previous maintenance to maintain your new weight. If […]
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Bulk Up This Winter

    By Amy Needham Bulk Up This Winter How to build some serious lean muscle over winter as a woman without feeling ‘masculine’’. Firstly, let’s address the elephant in the room… weight training WON’T make you bulky ladies! Why women don’t/can’t get ‘bulky’: Women don’t possess the hormonal profile or the muscle fibre types […]
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What is the best warm-up and cool-down for weight training days?

By Clean Health Fitness Institute Warming up for weight training Different styles of training may be better suited to different warm-up routines. A general rule of thumb for warming up on weight training days, is to make your warm-up routine specific to your training day. You may try to warm up for the specific routine […]
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Specific nutritional system for Gen Pop clients?

By Mark Carroll Is there a specific nutritional system for Gen Pop clients? The simple answer is no. Basically, when it comes down to fat loss, it comes down to calories, so calories are king! When I’m setting the macronutrients for my clients, the simplest thing is: Set calories first Rate of body composition change […]
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Does poor sleep affect fat loss?

By Mark Carroll Sleep is one of the four main pillars we focus on when it comes to achieving fat loss results. To answer the question “Does poor sleep affect fat loss results?”, we need to look into the matter from two points of impact: indirect and direct. Indirectly yes, poor sleep does affect fat […]
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Macronutrient Timing for A Better Night’s Sleep

Circadian Rhythm: Aside from pre & post workout nutrition, we can also use our macronutrient partitioning & timing to help align our circadian rhythm. Our circadian rhythm is basically a 24-hour internal clock that is running in the background of our brain and cycles between sleepiness and alertness at regular intervals. It controls when we […]
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