A Miller Coaching
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Strength training to preserve muscle & metabolic health
Fitness Coaching Services
Zone 2 cardio for heart health & endurance
Mobility
Strength training preserves muscle and boosts metabolic health by increasing muscle mass, which raises resting metabolic rate and enhances calorie burn. It improves insulin sensitivity and blood sugar regulation,reducing the risk of diabetes and metabolic dysfunction. Strength training also lowers visceral fat, optimizes hormones like testosterone and growth hormone, and supports mitochondrial health, enhancing energy production. Additionally, it strengthens bones, joints, and connective tissues, reducing injury risk and promoting longevity. Regular resistance training (2–4x/week) combined with proper nutrition and recovery is essential for metabolic efficiency, fat loss, and overall vitality.
Fitness as a Tool for Longevity & Functional Strength.
Movement is more than just burning calories—it’s about supporting metabolism, mobility, and resilience.
Zone 2 cardio (60–70% of max heart rate) is ideal for heart health and endurance because it improves fat metabolism, mitochondrial function, and cardiovascular efficiency while minimizing stress. It strengthens the heart by increasing stroke volume, lowers resting heart rate, and enhances aerobic capacity for better endurance. Additionally, it supports metabolic health, reduces cortisol levels, and lowers the risk of heart disease and insulin resistance. Incorporating 2–4 hours per week of Zone 2 activities like walking, cycling, or jogging builds a strong endurance base while balancing higher-intensity training.
Mobility is essential in a fitness routine because it enhances movement efficiency, reduces injury risk, and improves overall performance> Good mobility allows joints to move through their full range of motion with control, supporting proper form in strength training, cardio, and daily activities. It helps prevent stiffness, muscle imbalances, and compensations that can lead to pain or dysfunction. Additionally, mobility work enhances recovery, promotes better posture, and increases athletic performance by improving coordination, stability, and flexibility. Incorporating dynamic stretching, mobility drills, and joint-focused exercises ensures long-term movement quality and injury prevention.
Training is adapted to the client’s stress levels, recovery capacity, and lifestyle demands.
