Exercise Tip: Split Squat

In ALL, Movement by Mikki ReillyLeave a Comment

The split squat is another great exercise for improving single leg strength which works almost every muscle in the lower body. As with most body weight exercises, begin with no external weight and as you advance add dumbbells, a bar or weighted vest to increase the difficulty. Muscles involved: Quadriceps, Gluteus Maximus (buttocks muscle), Hamstrings, Quadratus Lumborum (low back muscle), …

Track Your Lean Body Mass

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I’m a big believer in measuring lean body mass. I think it’s the single best way to determine your level of fitness. To quote Art De Vany, “Your lean body mass is the metabolically active you. It is the tissue that allows you to function and think and live.” Lean body mass is defined as, “anything that is not fat …

Weight Training, Mitochondria and Aging

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There’s little doubt that weight training reverses the effects of aging in human skeletal muscle. But in a new study, researchers at McMaster University wanted to see if the loss of mitochondrial function, related to the loss of muscle mass in older individuals, would also be reversed. (The mitochondria convert food into energy). So they compared the effects of six …

Reverse the Effects of Aging – Part 4

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The best measure of cardiovascular fitness is VO2max; it’s a gauge of the maximum amount of oxygen you can consume and use in one minute of aerobic exercise. Researchers claim that once you’ve reached 30 years of age, your VO2max decreases about 10 percent per decade, without training. The good news is that anyone can increase their VO2max by as …

Exercise Tip: Lying Hip Abduction

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Lying hip abduction is a great exercise for working the Glute Medius, a hip muscle which stabilizes the knee during single leg movements such as walking, running and one leg squats. Weakness in this muscle can cause problems such as chrondromalacia patellae (softening of the knee cartilage), Patellar tendinitis, patellofemoral syndrome or the more common “runners knee.” To strengthen the …

Reverse the Effects of Aging – Part 3

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The Free Radical Theory of Aging is probably one of the most popular theories of aging. It’s 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. A free radical is an atom with an unpaired electron. The nucleus of an …

Exercise Tip: Prone Bridge

In ALL, Movement by Mikki Reilly2 Comments

The prone is bridge is a great exercise which develops stunning core strength. There are three different levels to this exercise and the version illustrated in the photo is the most advanced. I suggest working up to that exercise using the method outlined below. Muscles involved: Rectus Abdominis, External Obliques, Hip Flexors Action: Lie face down on the ground or …

Reverse the Effects of Aging – Part 2

In ALL, Primal Lifestyle by Mikki Reilly1 Comment

There’s been a lot of research on the aging process lately because of the large population of aging baby boomers – individuals born between 1946 and 1964. And one of the more popular theories researchers are advancing is the “glycation theory of aging.” Andrew Weil, in his book, Healthy Aging, explains that the process of glycation is like carmelization, or …

Plyometrics Develop Speed and Quickness

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In a recent post I discussed the fact that we lose fast twitch muscle fiber as we age if we don’t participate in activities which require the muscles to generate a lot of force. A great method for developing these fibers is plyometrics, or “jump training.” This technique was pioneered in Russia back in the 1960s and gained worldwide recognition …

Five Simple Tips to Transform Your Diet

In ALL, Nutrition by Mikki ReillyLeave a Comment

In a previous post I discussed the Evolutionary Fitness diet. So here are five simple tips for implementing this nutritional plan: 1. Eat a lot of fresh fruits and vegetables, which have been shown to reduce the risk of heart disease, cancer, stroke, diabetes, and even osteoporosis. They are a rich source of vitamins, minerals, fiber, and various other beneficial …