Kettlebells For Strength, Cardiovascular Conditioning And Fat Loss

In ALL, Movement by Mikki Reilly1 Comment

I went to Los Angeles recently to attend a really great seminar on kettlebell training. If you’re not familiar with the kettlebell, it looks like a cannon ball with a handle (see photo). It’s this shape that makes it so different from using a dumbbell. The unique design causes the weight of the bell to hang off your body, with …

Static Stretching Before Sprinting Slows You Down

In ALL, Movement by Mikki ReillyLeave a Comment

I mentioned in a previous post that stretching before exercise doesn’t prevent injury. And that stretching following training reduces muscle soreness. So I recommended stretching following training. Now here’s one more reason to avoid stretching prior to exercising, especially if you plan to sprint or perform intervals. In this recent study, researchers at Middle Tennessee State University examined the effect …

Lower Ab Workout

In ALL, Movement by Mikki ReillyLeave a Comment

If I were to ask you, what one part of the body would you most like to change? Chances are it might be your lower abdominal area. It’s been my experience that almost everyone would like to get a sexy, flat-as-a-plank abdomen. But it can often be one of the most difficult parts of the body to develop. One reason …

The Hotel Workout

In ALL, Movement by Mikki Reilly3 Comments

This time of year I get a lot of requests for travel programs. And although some hotels have gyms that are equipped with the most of the basics, I find that the majority of my clients want a quick workout which they can do without leaving their hotel room. This workout was designed with that in mind. Prone BridgeThere are …

Exercise Tip: Dumbbell Squat Press

In ALL, Movement by Mikki Reilly3 Comments

The dumbbell squat press is a phenomenal full body exercise for developing strength in the legs, hips, low back, abdomen, shoulders and arms. Muscles involved: Quadriceps, Gluteus Maximus, Erector Spinae, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii and Trapezius. Action: Begin with your back straight, feet shoulder-width apart and dumbbells at shoulder height. Then lower yourself down by pushing your hips …

Five Fat Loss Tips For Summer

In ALL, Movement, Nutrition by Mikki Reilly3 Comments

1. Build Muscle. When you add muscle to your body, you increase your metabolic rate, which means you burn more calories all day long. The most effective way to gain muscle is to train your full body with free weights three times a week for 45 minutes each session. Multiple studies have shown that performing total body workouts, rather than …

A Maverick’s Guide To: Booming Fitness

In ALL, Movement, Nutrition by Mikki Reilly2 Comments

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. We know, for …

The Muscle Tone Myth

In ALL, Movement by Mikki Reilly7 Comments

I taught a circuit class for the Body Electric in Santa Barbara yesterday, and after the class, one of the women in the group asked if it was possible to tone-up the back of her arms. I understood that she wanted firmer, more defined looking arms, but is that what “muscle tone” really means? According to Wikipedia, “muscle tone” is …

Exercise Tip: Swiss Pullovers

In ALL, Movement by Mikki ReillyLeave a Comment

The Swiss pullover is a great exercise which targets the muscles of the back as well as the glutes and core since you are holding yourself in a bridged posture. Muscles involved: Latissimus Dorsi, Pectoralis Major, Triceps, Erector Spinae and Gluteus Maximus. Action: Grasp a dumbbell and lower yourself back on a Swiss ball with your head and shoulders supported, …

Exercise Tip: Dumbbell Forward Lunge Press

In ALL, Movement by Mikki ReillyLeave a Comment

The dumbbell forward lunge press is a great full body exercise. The lunge works your quads and glutes and the press works your upper back and shoulders. Muscles involved: Quadriceps, Gluteus Maximus, Deltoids, Trapezius and Triceps Brachii. Action: Grab a pair of dumbbells and bring them to your shoulders. Start with your feet shoulders width apart and toes pointed straight …