Ali's Health Station

27/09/2021

Goodbye Les Mills 👋
After 10 years at Les Mills Britomart, here is the time for my farewell. It’s still surreal to me and was a though decision, as I think I spent more time at Les Mills than I did at home 😝
I achieved so much and made so many mistakes in the past decade.
I had the privilege to train lots of amazing humans, some of which are my family now ❤️
(Sorry if I made you cry, scream and sweat; you know I had the best of intentions all the time)😆
Thank you so much to all my Les Mills family and clients for supporting and trusting me. I will miss you all, thanks for the good times and sweet memories shared together.
Now it’s time for me to move on and focus more on the new chapter of my business life
Will see you all around ❤️

04/08/2019

Try the descending singles method to blast through your arm training plateau.
-
Pick a compound exercise for triceps and biceps.
-
Good choices are respectively:
-
Close Grip Bench Press (and variations thereof: flat, incline, decline, floor, from pins, with pronated or neutral grips)
Dips
-
Supinated Grip Chin-up (with the intention not to use back muscles)
BB Curl, Scott curl (even if these are not compound exercices per say)
-
Warm-up.
-
Pick your 1RM weight and perform a single rep.
-
Keep the form perfect!
-
Lower the weight by 2-5%, rest 10 seconds.
-
Do another single rep.
-
Repeat 5-7 times, lowering the weight by 2-5% each time. This will yield a total of 5-7 single reps.
-
Rest 4-5 min and repeat 3 times. (2min if you are super-setting biceps and triceps)
-
You can use this method for 2-6 consecutive workouts.
-
Add more weight to the bar each workout, even if it is just 2.5 pounds.
-
Considering recovery is on point, it is going to be time to stop or switch exercises when you are no longer able to add weight.
-
This method works very well for biceps and triceps. But don’t use it with deadlifts and squats! (We will share a variation that works for legs later 😉)
-
The descending singles method will increase your arm strength. So, when you circle back to your hypertrophy routine you will be using heavier weights… and muscular growth will skyrocket! (Curtesy of the overload principle!)

26/10/2018

"How many grams of protein do you eat daily?" "All of them!" said Arnold. As for you, better learn adjusting protein intake to fit your goals and phenotype

28/09/2018

Today I woke up to one of the saddest news, the passing of my mentor, coach and as I always tell my clients, my second dad, Charles Poliquin.
I am so blessed to have been taught by you. You changed my life and have had the greatest influence on my career as well as my personal life.
I was counting down the days to see you again in Australia this November.
You will be forever missed. Thank you for all you’ve done and may all your principles live on.
Will never forget what you taught me ‘give before you take’

16/05/2016

Great article!

Toxic substances abound nowadays, and the food industry is a master at hiding stuff you wouldn’t eat in the stuff you actually eat. Here are 3 surprising sou