by Victoria Woodard Harvey

Like many trainers, Mikki derives her sense of purpose from helping people get fit, and she is very good at it. The former Iron Maiden Body Building champion and award-winning coach  definitely does her homework, and her research has developed into a training approach using HIIT (high-intensity interval training) and Metabolic Resistance Training to burn fat while gaining muscle and improving cardio fitness. She believes that the quality of foods consumed on a daily basis is the largest determining factor in what we look like, what we feel like, and how long we live. Her book Your Primal Body: Lean, Fit and Pain-free at Any Age is due out later this year.

What gets you out of bed in the morning? My 6 a.m. clients.

Ever been less than fit? Not really. I grew up with two brothers in New Jersey, played hard and never stopped.

Breakfast today?  I had my usual, grass-fed beef and plant foods: zucchini, carrots, broccoli, green beans. with coconut oil and avocado.

Ideal meal plan?  The high-protein, low-carb diet of our Paleolithic hunter/gatherer ancestors was whole foods found in nature, like wild game, fish, vegetables, wild fruits, eggs and nuts. It’s an excellent model.

What’s your “beef”?  Wild game was naturally grass-fed and organic, high in omega-3, the anti-inflammatory fatty acid, and low in omega-6, the pro-inflammatory fatty acid.  Look at what kept early humans functioning optimally for millions of years.  If we returned to the dietary needs and physical activities dictated by our DNA, we could eliminate many cancers, Alzheimer’s, obesity, poor metabolism, low stamina.

Nightmare job?  Anything sedentary.

Greatest fallacy in fitness training?  That doing a ton of cardio is the way to get fit.  Nothing could be further from the truth.

Any pet peeves?  The lack of standardization in fitness training is just crazy.  Anyone looking for a trainer should know whether the trainer has a science degree or just got an online certificate in a weekend.

One thing you can’t live without?  Kettlebells.  I’ve weightlifted for 20 years, but kettlebells put me in the best shape in my life.  I recently completed the RKC (Russian Kettlebell Challenge) certification training. Qualifying means snatching 35-lb kettlebells overhead 100 times in under 5 minutes. Pavel was sending home very buff Navy guys– it was austere.

Most underrated fitness tool?  The foam roller. I’ve seen clients increase range of motion and improve mobility in less than five minutes. Self-myofascial release is more than just “mushing out” adhesions in muscle, it signals the brain from tiny sensors in joints and muscle to regulate the amount of tension in tissue.  I can take anyone to a pain-free state in 99% of my cases.  It is truly amazing.

Gyms of the future? I imagine more functional training based on foot-based primal movement patterns, using fast twitch muscles, with plyometrics, cable machines and medicine balls.

Any vices?  This cup of coffee.

5 Tips for Eating Paleo:

1. Focus your meals on high quality animal protein foods from natural sources, such as fresh meat, fish, and poultry. Whenever possible consume local, grass-fed, free-range, organic, antibiotic, pesticide and hormone-free meat, which has a healthier fat profile.

2. Eat an abundance of plant food, such as brightly colored vegetables, berries and low glycemic fruit which are rich in vitamins, minerals, antioxidants and phytonutrients

3. Include fresh, raw nuts in your diet, including walnuts, macadamia nuts, almonds, pecans, filberts, Brazil nuts, and pistachios.

4. Eliminate all grains and legumes (beans) Grains and legumes are a source of anti-nutrients, such as lectins and saponins, which wreak havoc with hormonal and immune systems and increase intestinal permeability, raising the risk of inflammatory diseases, such as celiac disease, rheumatoid arthritis and multiple sclerosis.

5. Avoid vegetable oils, such as soybean oil, safflower oil, sunflower oil, cottonseed oil, canola oil, corn oil and peanut oil, as well as mayonnaise, margarine and shortening. Increase omega-3 fatty acids, especially from fish.

Five Exercise MRT Circuit using only your bodyweight and one kettlebell:

Perform this circuit three times with two minutes of rest between each round, and rest as little as possible between exercises within the circuit (no more than 15 seconds).

  1. Prison Bodyweight Squats (20 reps)
  2.  Kettlebell Swings (30 seconds)
  3.  T Push Ups (10 reps per side)
  4.  Mountain Climbers (12 reps per side)
  5. Lateral Lunge (20 reps per side)

Published in Food & Home, The Central & South Coast Lifestyle Magazine, Fall 2011

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Is Eating Meat Good for the Planet?

by Mikki on July 17, 2011

Some people object to the Paleo Diet with its emphasis on eating animal products because they say it’s not environmentally responsible and therefore bad for the planet. Until I read Lierre Keith’s book, The Vegetarian Myth: Food, Justice and Sustainability, I might have agreed. But as a result of her work and many others, there is a growing awareness that vegetarianism is not the panacea for climate change, and those who are suggesting it is don’t know much about the reality of agriculture.

To begin with, the claim that the Paleo diet is not sustainable assumes conventional methods of cattle raising, done by restricting cattle to feedlots. Cows raised on grasslands have a much better effect on the environment, one which is truly sustainable.

In fact, there are a growing number of pioneers already raising cattle on grasslands throughout the country. Many of these producers are converting the corn and soybean fields they are no longer using to feed cows to perennial polyculture.  Lierre Kieth defines these terms nicely…. “Perennial because most of the plants live many years, sequestering carbon in their cellulose bodies, forming miles of vast root systems through the soil.  Polyculture because there’s so many of them, all cooperating, competing, contributing—all filling a niche with a necessary function.” These farmers are healing the wounds inflicted by industrial agriculture and returning the land back to the prairies.

When the ground is covered with greens all year round, it removes carbon dioxide from the atmosphere—a good thing.  In fact, grazed pasture is better at removing carbon dioxide from the atmosphere than any other land use, including ungrazed pastures and forestland.  Researchers who study the impact of grazing on the land suggest that moderately grazed land has more carbon stored in the soil than grassland that has been undisturbed. Stored carbon increases the fertility of the soil and slows global warming.

What’s interesting about the grass-fed method is modern farmers have found that the best way to raise cattle is to mimic the way bison grazed many years ago. This method is called “managed intensive rotational grazing,” and it involves the use of temporary electric fences to keep the herd in an area for a short amount of time, like half a day. These fences are then rotated to another area through a series of padlocks. When the cattle have grazed all the plants to within a few inches from the ground, the area is left to completely recover. This method creates a sweet, easily digested and highly nutritious grass and promotes biodiversity, similar to the effect created when bison roamed the prairies many years ago. Amazingly, all of this is done without the use of tractors.

This is completely different from the confined feedlot grain-fed method, where the animals are crowded into sheds and all their feed requires fossil fuel to be shipped in. Also, the grain that these animals feed on is treated with fossil-fuel based fertilizers and sprayed with pesticides.

Interestingly, meat from grass-fed animals requires only one calorie of fossil fuel to produce two calories of food, while grain crops require from 5 to 10 calories of fossil-fuel for every calorie of food or fiber produced.

Another plus for the environment resulting from pastured cattle-raising is in the absorption of rainwater. Plowed fields shed rainwater almost as fast as a parking lot; the soil absorbs about 11⁄2 inches of rain in an hour. In contrast, permanent pasture can absorb as much as 7 inches of rain in an hour. In practical terms, this is the difference between floods and no floods.

Probably the most controversial environmental issue is whether cows raised on grain or grass produce more methane gas, a by-product of rumen digestion and a big contributer to the greenhouse gas effect. Several studies show that grain-fed cows produce less methane, but those studies were done on cows grazing conventional pastures with high fiber, low quality forage. The newer, rotational grazing has shown decreases by as much as 45 percent in methane production when compared with conventional pastures.  And when you consider that manure in feedlots is a major emitter of ammonia, another greenhouse gas, raising cattle on pasture offsets any added methane and ultimately reduces greenhouse gases.

Bottom line: Eating meat from well managed grazing animals is good for the planet.

Here is a list of grassland benefits from Mother Earth News:

  • More humane animal treatment
  • More nutritious meat and dairy products
  • Reduced flooding and soil erosion
  • Increased groundwater recharge
  • More sustainable manure management
  • Less E. coli food poisoning
  • More fertile soil and more nutritious forages
  • More diverse and healthier ecosystems
  • Reduced use of chemical fertilizers and pesticides to grow unsustainable corn and soy

Resources:
Lierre Keith, The Vegetarian Myth: Food, Justice and Sustainability

http://eatwild.com/environment.html

http://www.motherearthnews.com/Sustainable-Farming/Grass-Fed-Meat-Benefits.aspx

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Fat Burning Workouts

June 12, 2011

Recently, a new approach to HIIT has emerged that combines all the benefits of HIIT with resistance training. This hybrid form is called Metabolic Resistance Training (MRT), and it uses full-body exercises that are performed circuit-style in an interval fashion. With MRT, you alternate high intensity, all-out bursts of movement with short periods of rest, leaving little time for recovery. These workouts are intense and short, unlike cardio workouts that go on forever and are so often deadly boring. Also, with MRT, you don’t need much equipment. Bodyweight exercises, dumbbells and kettlebells are all you need.

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Maeda Palius

June 1, 2011

Mikki, when I started working with you last year, I was overweight and absolutely stuck. I couldn’t get the scale to budge. I also had exacerbated muscle problems in my leg. I had seen three or four doctors about my knee over the past two years, and no one could help me. By the time I started working with you I could barely walk. To read more about my fitness transformation click here….

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Strength Training Reverses Aging

May 17, 2011

In a recent study, scientists at McMaster University showed that certain kinds of exercise, specifically strength training, reversed a genetic profile to that of younger men and women. The study involved a before-and-after analysis of gene expression profiles taken from tissue samples of 25 healthy older men and women who underwent six months of twice weekly resistance training. The researchers found a complete reversal of the genetic fingerprint back to the levels seen in younger adults as a result of strength training!

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What is the Paleo Diet?

May 8, 2011

For most of our evolutionary history, we were hunter/gatherers; we hunted animals, fished, and gathered plants for food. So our ancestors of the Paleolithic era ate a diet of whole foods found in nature, like wild game, fish, vegetables, wild fruits, eggs and nuts.

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Maximize Fat Loss With High Intensity Interval Training (HIIT)

May 1, 2011

High intensity interval training (HIIT) is the fastest and most effective way to improve your body composition. HIIT can be done in a variety of ways, but the traditional way(which I discuss here) is to use intervals for sprinting, whether on a track, on a bicycle or in a pool.

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Body Composition and Insulin Sensitivity

April 16, 2011

We  know that a low-carb diet can keep you sensitive to insulin and thus help you avoid storing fat, but did you know that your body composition—whether lean and muscular or mostly fat with little muscle— affects insulin sensitivity, too? Why is this important you ask? Because when you have more muscle on your body, [...]

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I Wrote a Book!!

March 2, 2011

I finished writing my book! It took me about nine months, but it’s finally done. I’m excited to give you a sneak preview of the contents and will let you know as soon as it is available to buy. The title is Your Primal Body: Lean, Fit and Pain-free at Any Age. The premise is [...]

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The Egg Controversy

February 19, 2011

For decades the US government has been advising us to avoid eggs, along with butter, whole milk and cheese because they claim that these foods are high in cholesterol and therefore increase your risk for heart disease. Recently these guidelines have changed and they now advise us to eat one egg a day. “Evidence suggests that one egg (i.e. egg yolk) per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people,” according to the government’s Dietary Guidelines for Americans.

But what they should have said is, eat as many eggs as you like because cholesterol in foods does not lead to heart disease. In this recent post to Spacedoc.net, Dr Malcolm Kendrick and Dr Duane Graveline explain the way cholesterol works in the body…

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