Santa Barbara Personal Trainer's Articles on Fitness

Flexibility vs Mobility

There seems to be a bit of confusion around the concepts of flexibility and mobility. So let's begin with a couple of definitions. Flexibility is the ability to flex, extend, or circumduct a joint through its intended full range of motion. So we're talking about the length of the tissues here, nothing more.

Links and Resources

No site is complete without a list of outbound links and resources. These links are some of our favorites!

A Maverick's Guide to: Booming Fitness

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.

Intermittent Fasting by Mikki Reilly

In years past, the practice of fasting was often associated with religious or spiritual customs and traditions. But now, a growing number of fitness enthusiasts are beginning to include intermittent fasts in their lives as a way to lose fat and improve overall health and longevity.

6 Meals vs 3 Meals A Day by Mikki Reilly

One of my clients recently asked me if I think it's better to eat six small meals a day or the more traditional fare of three larger meals. Some may ask: Why would anyone want to eat six meals a day?

Burn Fat Faster With Shorter Workouts by Mikki Reilly

The most frequent reason I hear for not working out is: I don't have time. With that in mind, I'd like to suggest a couple of ways to effectively work your muscles and increase fat burning while spending less time in the gym.

Three Steps to a Leaner, Stronger Body by Mikki Reilly

Do you have an image of your ideal body in your mind?

Perhaps you'd like to increase the size and strength of your upper body... Or maybe you want to lose that spare tire around your middle... And then again, you may want to look sharp in your business suit for presentations. Whatever it is, this program will transform the image you have in your mind into a reality, if you follow these three steps.

Good Carbs Bad Carbs by Mikki Reilly

In past years, it was thought that simple carbs were the bad carbs and complex carbs (which come from starchy foods) were the good ones. But the distinction between the two is really meaningless. All carbs get broken down into glucose in our bodies. What's important is how quickly they get broken down.

Keep a Food Diary by Mikki Reilly

One of the most effective tools I use with my clients is a food diary. Keeping a food diary can often mean the difference between success and failure on a fitness program. And it is an absolute must if you want to drop fat.

Set SMART Goals by Mikki Reilly

Why? Because goal setting works. Research studies have shown a direct correlation between goal setting and enhanced performance in both sports and business.

One reason is that goals act like a roadmap. They take you from where you are to where you want to be.

Eat and Train Like the Hunter-Gatherers by Mikki Reilly

At first glance, it's not obvious that we have anything in common with our Paleolithic ancestors. Civilization has completely changed the way we live our lives. But because our DNA evolves so slowly, our genes have not changed over the past 40,000 years; we have the genetic blueprint of our Paleolithic ancestors.

Women and Metabolism by Mikki Reilly

One of my clients recently 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.

Plyometrics Develop Speed and Quickness by Mikki Reilly

One of the well-known consequences of aging is the loss of lean muscle mass. In particular, the type II muscle fibers (fast twitch) decrease the most - the ones we use for speed and quickness.

Plyometrics, or "jump training" is great method for developing these muscle fibers. This technique was pioneered in Russia back in the 1960’s and gained worldwide recognition when the east European athletes dominated the competition at the Olympics in the 60s and early 70s.

Women and Weight Training by Mikki Reilly

One of the myths, 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.

Essential Fatty Acids Control Inflammation by Mikki Reilly

There's been a lot of research on the aging process recently and the latest findings suggest that low-grade inflammation is the cause of many of the modern degenerative diseases, like coronary heart disease, Alzheimer's, diabetes and some cancers.

Women and Cardio by Mikki Reilly

One of the the most pervasive myths around women and fitness is 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.

Flexibility: The Benefits by Mikki Reilly

If the idea of having supple muscles and smooth, fluid movements movements that convey youth and health, regardless of age – sounds appealing, then add flexibility training into your life, if you haven’t done so already, so that you may begin to enjoy the many benefits.

Inside the Fitness Studio by Mikki Reilly

Thinking about getting in shape? If you’re interested in working one on one with a personal trainer the small niche fitness boutiques located in and around Santa Barbara provide an abundance of choices both in the environment and training approaches featured in the different facilities. Recently I visited a number of these studios, looking for a new place to train my clients, and was amazed at what Santa Barbara has to offer.

Challenge Your Balance by Mikki Reilly

Let’s face it… everything these days is about balance… from diets to exercise… right down to balancing opposing muscle groups. But the type of balance we’ll discuss in this article is more fundamental. It’s the human function we depend on every day of our lives to get out of bed, to walk, or to play just about any sport – the ability to control your body as it moves through space. Simply defined, it's the ability to sustain your equilibrium (not fall over) when you're either stationary or moving.

Eating Around the Holidays by Phil LeClair

Without a doubt, there is not a more difficult time of the year to stay focused on keeping good eating and exercise habits than the Winter holidays. Each year Thanksgiving, Christmas and New Year’s lure us into their festive grasp with relaxed atmospheres and food galore. The same thought is on virtually everybody’s mind, “I am not going to worry about what I eat during the holidays, but it’s back to normal January 2nd.” Unfortunately, as days and weeks pass following the holidays, many individuals continue to be stuck on January 1st. With proper eating and exercise habits falling by the wayside, unwanted weight gain is inevitable.

How To Keep Your Aging Brain Fit by Sharon Begley

The key to keeping intellectually sharp as we age may not be mental gymnastics, as commonly recommended, but real gymnastics.

According to a new study, the brain's long, slow decline may not be inevitable. For the first time, scientists have found something that not only halts the brain shrinkage that starts in a person's 40s, especially in regions responsible for memory and higher cognition, but actually reverses it: aerobic exercise. As little as three hours a week of brisk walking -- no Stairmaster required -- apparently increases blood flow to the brain and triggers biochemical changes that increase production of new brain neurons.

The Secret To Fat Loss: Intervals! by Mikki Reilly

If you’re one of the many people struggling to keep up in the fast-paced world of cell phones, pagers, and laptops, with little time left for fitness, then intervals may be just what you’re looking for…

For years, we’ve all heard if you want to lose fat you need to spend endless hours on a treadmill or riding a bike. But thanks to new discoveries in cardiovascular training, that’s no longer the case. Comparisons have shown that intervals (short bursts of get-out-of-breath sprints) are superior to aerobics (long, slow distance training) for fat loss!

Stress, Cortisol and Weight Gain by Mikki Reilly

Despite the abundance of information on diet and exercise in the media, Americans are continuing to get fatter. According to a recent analysis, an estimated 30 percent of adults - over 60 million - are obese, defined as having a body mass index (BMI) of 30 or higher, and, an estimated 65 percent of adults are overweight or obese, defined as having a BMI of 25 or higher.

While increased food portion sizes, consumption of high-fat fast foods, and lack of exercise are the most common reasons cited for the overweight and obesity epidemic, another possible explanation is a hormone called cortisol

Current Trends in Women's Nutrition by Phil LeClair

If we compare what current society has set for acceptable ideals in men and women's physiques, men definitely received the better deal. As long as the belly is not hanging too far over the belt, men are considered to be in "pretty good shape". Instead of being straight-forward and telling a man that he has a flabby waistline, it is smoothed over with the term "love handles". However, if a women adds a few extra pounds it becomes the battle of the bulge. It is no coincidence that fitness clubs, weight loss centers and diet supplements advertise heavily towards the female demographic. The majority of women are not happy with their bodies and will take measures to follow insane diets and work out fiercely in hopes of achieving the "perfect" body. Unfortunately, these practices are neither sound nor healthy.

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