Kettlebell Training

In ALL, Movement by Mikki ReillyLeave a Comment

The kettlebell is a versatile training tool that you can use to add variety to your workouts. Originally used by the Russian military and Special Forces, the kettlebell effectively increases strength, power, speed, coordination and core stability. One study by Voropayev in 1983 suggests just how effective kettlebell training is. In this study two groups of college students were followed …

Exercise Tip: Swiss One Leg Dumbbell Row

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This version of the dumbbell row is fun and challenging. It’s a great exercise for developing your back while working on your balance. But probably the best reason to include this movement in your program is that it will work wonders for your posture by strengthening the muscles that keep your shoulders back and that keep your mid and upper …

Exercise Tip: Swiss Push Up

In ALL, Movement by Mikki Reilly2 Comments

Here’s a variation on the basic push up exercise. By using the swiss ball to create instability, you can increase the activation of the muscles, increase the difficulty of the exercise and improve joint proprioception (internal sense of where you are in space). Muscles involved: Pectoralis Major (chest), Triceps, Latissimus Dorsi, Rectus Abdominis and External Oblique (abs), and Hip Flexors. …

Strength Training And Premenopausal Women

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New research in the American Journal of Clinical Nutrition suggests that strength training is effective for preventing increases in body fat in overweight and obese premenopausal women. The research was based on the fact that “American women aged 25 – 44 y gain 0.5 – 1 kg yearly, most of which is fat.” The goal of the study was to …

Playing Soccer Is Better Than Jogging?

In ALL, Movement by Mikki Reilly1 Comment

Here’s an interesting new study which suggests that you can get some amazing health and fitness benefits from playing just one hour of soccer two or three times a week. At the University of Copenhagen, researchers followed a soccer team of 14 untrained men between 20 and 40 years of age for 12 weeks. The group practiced soccer two or …

Exercise Tip: the Deadlift

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The deadlift is my favorite exercise. It’s a compound movement that works the entire posterior chain (low back, glutes, hamstrings) as well as the core. And it’s one of the most functional lifts available. How many times in a day do you bend over to pick something up? Muscles worked:Erector Spinae (low back), Gluteus Maximus (buttocks), Hamstrings, Trapezius and Rhomboids …

Women in the Weight Room – Part 3

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Probably the biggest myth, regarding women and exercise, is the idea that women need to do a lot of low intensity cardio (aerobics) to be lean and improve body composition. The truth is that performing excess cardio will only make you fatter, in the long run. One of the reasons is that too much aerobic exercise increases stress hormones, which …

Exercise Tip: Single Leg Supine Bridge

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This isometric exercise is a great hip and hamstring strengthener. It also teaches you to use your hips and hamstrings rather than your low back to extend your hips. Muscles involved: Erector Spinae (low back), Gluteus Maximus (buttocks), and Hamstrings. Action: Lie on your back with your arms at your sides. Bend your left knee to 90 degrees with your …

Women in the Weight Room – Part 2

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Another myth, regarding women and exercise, is that women will get “too big” if they lift heavy weights. The truth is that women need to lift an appreciable amount of weight to change their body. Women don’t have the hormones to bulk up. Men produce 10 times more testosterone (the hormone responsible for increases in muscle mass) than women and …

Women in the Weight Room – Part 1

In ALL, Movement by Mikki ReillyLeave a Comment

A recent response to one of the meals I posted reminded me of some of the myths about women and diet and exercise that are so prevalent in our society. One of which is the idea that women need to starve themselves to lose weight, when in fact, women need to eat, to boost their metabolic rate, to burn fat. …