Miki Candice -Female Fitness Trainer-

01/01/2024

Fun fact:
10,000 steps a day was invented in the 1960s by Japan to promote the invention of the pedometer which is called “Manpokei/万歩計”. Manpo (万歩)translates to 10,000 steps.
Some say that there was a 1960s Japanese study that demonstrated that increasing your steps from 4,000 to 10,000 steps a day promotes overall health. However, I was unable to locate that study.

Recent Japanese research say that the required steps varies by age. For some, just over 2300 steps was enough. But overall, the consensus is the more steps you take per day, the better your health will be. An additional 1,000 steps may reduces the risk of premature death by 15%.

Japanese article:
https://www.womenshealthmag.com/jp/fitness/a63003/10000-steps-a-day-not-enough-20170614/ #

https://www.bbc.com/japanese/66446953

12/25/2023

This was an interesting study to read. The scientists found similar injuries on female fossils compared to their male counterparts, stating that hunting was not just for men! The article highlights how the female estrogen hormone was great for energy expenditure and delayed fatigue, making females exceptional hunters.

One thing I did not like in the article stating that, “think of women as the marathon runners versus men as the powerlifters.”
This is not the case!!! Recent research conducted around female physiology says that women need to strength train too. (I’ll share the research another time!!)

New research from Cara Ocobock, an assistant professor in the Department of Anthropology and director of the Human Energetics Laboratory at the Universi...

08/31/2022

Who has heard of the satiety index?

The Satiety Index-tool ranks different foods on their ability to satisfy hunger.
The index is based on a study performed at the University of Sydney, Australia in which they compared the filling effects of different foods. It’s clear that certain foods satisfy hunger much better than others. The index takes into consideration for how long a certain food will keep you full. The satiety index can help you choose foods that are filling instead of fattening food that is less filling.

The satiety index could help you stay on track if you’ve ever tried losing weight by eating less, and fail coming to the conclusion that ultimately there is no way of winning a battle with your hunger.

The goal of the satiety index is to find slimming foods with the best ability to satisfy your hunger for as long as possible.

Attached is the list. Save and print if you need it😊

08/22/2022

I hate when people say, “I’m too old for this.” when it comes to learning new things whether it being an exercise program or learning a new trade.
I think it’s ridiculous to say that you’re too old to learn something.

Why would you be too old!?!?!
You’re still alive and still breathing!!

There’s a woman who is the oldest powerlifter alive, she didn’t start lifting until she was 91! She is now 101 holding a Guinness book world record.

I have heard stories of adults returning to school after retirement, RETIREMENT because they want to learn another skill.

You’re not too old to do anything. As long as you’re doing what makes you happy, who cares if you don’t fit into the “norm”.

You’re not too old, you’re just uninspired.

Be inspired! Keep learning! Don’t give up!!
Keep going!!

The world has way too much to offer to dismiss anything because of age.

Participate in a strength training regimen at least 2-3 times a week to prevent muscle loss and stay healthy as you grow older.
Strength training could help prevent serious injuries from tripping or falling.

Don’t know where to start?
Yoga, light impact work, such as Pilates are great.
If you have the means, hire a trainer who has experience and can work with your conditions (surgeries, medications, exercise history etc.).

-Below are links to inspiring posts-

73 year old man taking flexibility classes

https://www.instagram.com/p/CS2JrjyJ1Pf/?igshid=YmMyMTA2M2Y=

Worlds oldest powerlifter (female) is 101 years old!!

https://gerontology.fandom.com/wiki/Edith_Murway-Traina

Train with Joan

https://www.enidlive.com/2022/02/16/how-this-75-year-old-woman-lost-over-60-pounds-became-a-fitness-influencer/

08/19/2022

It's a myth known by many, but can it be busted? The answer is yes. The thought that women who strength train will get bulky is on the mind of many women when they first begin their fitness journey, but NASM breaks down this common thought and other misconceptions about women and weight-lifting. https://nasm.co/3QthCSO

02/28/2022

Women belong in the weight room as much as men do!

Let’s get out there and crush it this week!

Have an amazing Monday!

02/25/2022

The news always fact checks so this has to be true, right?

What are some of the best pain remedies you've found?

08/22/2021

Just letting you know I’m here to help!
I’m one message away 😊

07/25/2021

06/24/2021

Weightlifting shoes are designed unfortunately with a very narrow toe box. This crams the toes together and hinders optimal foot function (hurting balance and making it easier to pronate excessively). Until there is a shoe company that makes a wider toe box weightlifting shoe, there are some ways we can modify our existing shoes to give us a little more room for the toes for those who need to use these shoes for the Olympic lifts. This isn’t a full fix but rather a small helpful modification.
Why is this so important: your foot was designed with the toes as the widest part of the entire complex. Modern footwear that crams the toes together hurts your ability to use your foot as it was designed which limits the potential you have for stability, technique quality and performance sustainability. If you believe technique and longevity are important qualities – You NEED to get concerned with the type of shoes you’re wearing and what they’re doing/or not doing to your feet. Finding a shoe with a wide toe box allows your toes to spread out, enhancing stability of the foot – and the rest of the lower body when lifting.
Helpful tip: while there are no weightlifting shoes that are currently wide enough in the toe box, make sure that the shoes you’re wearing when you’re not performing cleans/snatches ARE wide enough. I can’t recommend enough these brands: , , , .
For more on this topic, watch my recent YouTube video “Why you should wear barefoot shoes”📲
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06/23/2021

Keep grinding!

Keep showing up for yourself everyday!

You got this 💪