Exercise and Nutrition for Seniors
They say health is wealth, especially as we're aging. Staying in shape and being healthy is the fountain of youth. Taking care of oneself and investing in oneself. When you are in the 60, 70, and 80 year old category, there are certain wellness principles that you have to really stick to to be able to exercise safely and effectively. I put an emphasis on satety because there's always the risk with resistance training that you will hurt yourself. Which is why having a qualified coach along the way is a useful tool in your toolbox.
How Moeen Helped His Client Become Pain-Free
In this video, Moeen, an athletic therapist at Milesfit, spoke about how he helped heal a client’s chronic pain. When his client first came in, he had several injuries: in the shoulder, the hip, the achilles, the groin etc. All in one client! After a few set backs, Moeen helped get his client pain-free within a year. (The set backs involved re-injuring himself, etc.)
Hand Positioning for Deadlifts
This is the fourth part of our series on deadlifts by Miles trainer, Phil. In this video, Phil explains the correct hand positioning to have when performing the deadlift.
3 Exercises That Help With Lower Back Pain
In this video, Elena, athletic therapist and personal trainer at Milesfit, demonstrates 3 important exercises to practice if you have lower back pain.
7 Biceps Curl Variations
In this article, Holly, Milesfit trainer, walks us through 7 bicep curl variations. Turns out the bicep curl is not simple after all ;) You can activate many muscle groups include the core and forearms. Without further ado, let's dive in!
Tutorial: How to Properly Perform the Bench Press
In this article, I’m going to walk you through how to properly perform the bench press and the most common mistakes I’ve seen as a trainer. I hope it’ll help increase your lift and your PR.
A common mistake I see lifters of all levels make is disregarding tempo during their strength training. Tempo is essentially the speed with which you lift and lower the weights. Many lifters pay this no mind, and simply lift and lower the weights as quickly as possible. This is not ideal for a couple of reasons. First of all: it can be dangerous. If we’re simply trying to lift as fast as possible, we aren’t controlling the movement, nor are we focusing on the specific joint action taking place. Lifting too quickly can lead to bad form and excessive strain on our joints, which is the last thing we want in the gym.
The ABCs of HIIT: An Introduction to High Intensity Interval Training
“What this means is that through HIIT, not only can you increase your cardiovascular endurance even more effectively than steady state cardio training (like going for a 5 km jog, for example), but you can also increase your muscle endurance and lean muscle mass.” These days, the term HIIT is being thrown around a lot, inside and outside of the gym environment. We often hear people talk about HIIT cardio or how HIIT can help you lose weight, but what is it really, and why is it so effective for fat loss and increased endurance when properly used? While you may have frequently heard this term, you may not know that HIIT actually stands for High Intensity Interval Training. Simply put, this means training by alternating through cycles of intense bursts of activity at maximum heartrate, with cycles of rest in-between. So now that we understand what HITT is, why is it beneficial? While it has been known to have many different advantages for the body, some of the key benefits include increased cardiovascular health, fat loss, and increased muscle endurance. Depending on your own personal goals, and which benefits of HIIT you would like to focus on, there are many different ways to use high intensity interval training. One of the most popular ways to train is what is widely known as the Tabata Method.
Emphasize Your Weakest Link
“A chain is only as strong as its weakest link.” Our bodies are complicated machines with lots of moving parts. Often, when we train, we end up overemphasizing the parts of us that are already strong, and ignore the parts that might need a bit of help. It’s understandable. No one wants to feel weak! But the fact of the matter is if we don’t focus on those weaker muscles, we may end up with imbalances and injuries (which I assure you is much worse than feeling weak!).
3 Tips to Improve Your Posture
Establishing and maintaining good posture is an important but often overlooked aspect of health and wellbeing. Having misaligned posture negatively impacts our comfort, sleep quality, sports performance, breathing, and even our metabolism! The body is a complicated machine, and when parts are out of alignment, it can’t function properly. In our society, we spend a lot of time sitting down. This leads to imbalances in our posture. The typical posture we see and experience is what is often called “the Donald Duck posture”. Our hips tighten from sitting, which pulls our pelvis into an anterior tilt, making our butts stick out. Then, to compensate, we pull our chest up and out by tightening with our lats, opening up our ribcage and shutting down our deep abdominal muscles. Now that our lats are tight from all that chest-puffing, our shoulders begin to roll forward, and our shoulder blades pull away from each other.