Mikki Reilly
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Article
Flexibility vs Mobility
There seems to be a bit of confusion around the concepts of flexibility and mobility. So let's begin with a couple of definitions. Flexibility is the ability to flex, extend, or circumduct a joint through its intended full range of motion. So we're talking about the length of the tissues here, nothing more.nnMobility, or joint mobility, is the ability to move a joint through its full range of motion, with control. So mobility is based on active movement while flexibility invo
June 16, 2008
Article
A Maverick's Guide to: Booming Fitness
In the past, aging has often meant a gradual loss of health and vigor as the years progress. But with the recent advances in research on aging, we now know this slow decline is no longer inevitable. With the right exercise and nutritional program, even an unfit person can turn around most of the consequences of aging.nnWe know, for example, that VO2max, the single best measure of cardiovascular fitness, decreases about 10 percent per decade once youâve reached 30 years of a
May 25, 2008
Article
Intermittent Fasting
In years past, the practice of fasting was usually associated with religious or spiritual customs and traditions. But now, a growing number of fitness enthusiasts are beginning to include intermittent fasts in their lives, depending on goals and circumstances, as a way to lose fat and improve overall health and longevity.nnIntermittent fasting (IF) makes perfect sense from an evolutionary point of view. Our paleolithic ancestors went through regular cycles where food was eith
March 30, 2008
Article
6 Meals vs 3 Meals A Day
One of my clients recently asked me if I think it's better to eat six small meals a day or the more traditional fare of three larger meals. Some may ask: Why would anyone want to eat six meals a day?nnThe idea comes from the world of body building where it's believed that a positive nitrogen balance is the key to muscle growth. And, that the way to maintain a positive nitrogen balance is make sure you get sufficient protein, along with carbohydrates, at frequent intervals thr
March 19, 2008
Article
Burn Fat Faster With Shorter Workouts
The most frequent reason I hear for not working out is: I don't have time. With that in mind, I'd like to suggest a couple of ways to effectively work your muscles and increase fat burning while spending less time in the gym.nnThe simplest way to decrease your time in the gym is to increase the "density" of your workouts. Workout density refers to the amount of work you perform in a specific period of time. One way to do this is to use supersets. nnMost weight training routin
February 5, 2008
Article
The Deadlift Is A Functional Exercise
I was working with one of my clients on his deadlift recently. And after he completed a nice set of five reps, I commented that the weight was 235 pounds. Then another gym member, who overheard our conversation, asked my client if he was "powerlifting." nnSure, the deadlift is a powerlifting exercise, which is used to measure strength at competitive meets. But it's also one of the most functional lifts available, as few exercises are more useful; we all deadlift every time we
January 15, 2008
Article
the Secret to Fat Loss: Intervals!
If youâre one of the many people struggling to keep up in the fast-paced world of cell phones, pagers, and laptops, with little time left for fitness, then intervals may be just what youâre looking forâ¦nnFor years, weâve all heard if you want to lose fat you need to spend endless hours on a treadmill or riding a bike. But thanks to new discoveries in cardiovascular training, thatâs no longer the case as comparisons have shown that intervals (short bursts of get-out-
January 14, 2008
Article
Set Smart Goals
Why? Because goal setting works. Research studies have shown a direct correlation between goal setting and enhanced performance in both sports and business. nnOne reason is that goals act like a roadmap. They take you from where you are to where you want to be. Think of it as a long term strategy that can be broken down into a bunch of smaller steps. This can make seemingly impossible tasks doable. nnAnother reason is that any major accomplishment requires motivation and pers
January 10, 2008
Article
Plyometrics Develop Speed And Quickness
One of the well-known consequences of aging is the loss of lean muscle mass. In particular, the type II muscle fibers (fast twitch) decrease the most - the ones we use for speed and quickness.nnPlyometrics, or "jump training" is great method for developing these muscle fibers. This technique was pioneered in Russia back in the 1960s and gained worldwide recognition when the east European athletes dominated the competition at the Olympics in the 60s and early 70s.nnThe Russian
January 9, 2008
Article
Three Steps To A Leaner, Stronger Body
Do you have an image of your ideal body in your mind?nnPerhaps you'd like to increase the size and strength of your upper body... Or maybe you want to lose that spare tire around your middle... And then again, you may want to look sharp in your business suit for presentations. Whatever it is, this program will transform the image you have in your mind into a reality, if you follow these three steps.nn Resistance Training nnThe cornerstone of the program is resistance training
January 8, 2008
Article
Challenge Your Balance
Letâs face it⦠everything these days is about balance⦠from diets to exercise⦠right down to balancing opposing muscle groups. But the type of balance weâll discuss in this article is more fundamental. Itâs the human function we depend on every day of our lives to get out of bed, to walk, or to play just about any sport â the ability to control your body as it moves through space. Simply defined, it's the ability to sustain your equilibrium (not fall over) when
January 7, 2008
Article
Reverse The Effects Of Aging
The Free Radical Theory of Aging is probably one of the most popular theories of aging. Itâs about how oxidative stress brought on by free radicals results in aging and the development of a variety of diseases such as cardiovascular disease, autoimmune disorders and some cancers. nnA free radical is an atom with an unpaired electron. The nucleus of an atom is surrounded by a ring of paired electrons. Sometimes an atom loses an electron (referred to as oxidation), leaving th
January 5, 2008
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