Female Fitness Blog

Submitted by Louis Moore’s Build a Better Body Blog

This post is written to let everyone know I completed all requirements and passed my exam last week to receive my certified senior fitness instructor certification with the International Fitness Professionals Association (IFPA).

I look forward to using my new skills in working with mature adults in helping them reach improved levels of health & fitness and live a higher quality of life.

This Fall I will be teaching more classes for mature adults at various community centers throughout Houston.  Stay tuned and get on my e-mail newsletter list if you haven’t already done so.

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Submitted by Fit and Female Blog

It’s been a crazy week for me!  It’s 10:15 and I’m still working…

Unfortunately sometimes when I go to blog at the end of a busy day my brain is completely fried and I know whatever I try to write will be completely incoherent.  Today is one of those days.

That’s why it’s important to have really intelligent friends who do things like this amazing video blog post from my road dawg, Coach Frank Dolan, Jr.  

In the first of his new video series Frank teaches you three GREAT hip mobility exercises that can help you move better, feel better and prevent low back pain.  Check it out.  Whew!   That was easy.  Thanks Frank! ;-) 

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Submitted by Louis Moore’s Build A Better Body Blog

Visit 1800blogger to see all of our industry leading blogs.

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Submitted by Fit and Female

Visit 1800blogger to see all of our industry leading blogs.

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Submitted by Louis Moore’s Build a Better Body Blog

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Submitted by Louis Moore’s Build a Better Body Blog

Try a Coed Flag Football League

In order to get progressive results, you must change various variables to your workouts at least every 4 - 6 weeks.  If not, you will encounter the dreaded plateau, and not attain the results you are looking for.

Here’s a few ideas to add variety to your workouts for better results:

1. Vary the order of exercises
2. Change the exercises or mix and match exercises
3. Incorporate new systems, such as Circuit, Super-sets, Tri-sets, etc.
4. Change the weight
5. Change the number of sets and/or repetitions
6. Mix resistance settings on cardiovascular exercises
7. Change the “course” for cardiovascular exercises such as jogging or biking.
8. Change hand grip handles
9. Change stance (foot width)
10. Mix machines and free weights
11. Change resting interval
12. Change between bi-lateral (both arms or legs) to unilateral (one arm or leg) exercises
13. Reverse the order of the exercises
14. Lengthen time of concentric and eccentric contractions
15. Try sprint training
16. Try interval training
17. Try core training
18. Try different group fitness classes, such as cardio salsa, Zumba, water fitness, yoga, pilates, kung fu fitness, kickboxing, etc.
19. Participate in an adult sports league and play basketball, flag football, volleyball, etc.
20. Try an individual sport like tennis, racquetball, or disc golf.
21. Swim!
22. Be adventerous and try white water rafting, rock climbing, surfing, hiking, etc.
23. Relax and meditate.

The possibilities are endless.  Can you think of more ideas?

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Submitted by Fit and Female Blog

If you’ve read my book, Fit + Female you know that struggles with my own body image were a very painful part of my teens and young adulthood. (BTW…If you haven’t read my story, you can visit my site and download the first chapter of the book for free when you sign-up for my free newsletter).  So anytime that I can help another woman feel better on the inside AND look better on the outside…I’m stoked!!   That’s why getting emails like the one I got this AM…here’s some of what this young woman wrote…

In middle school and high school I was always concerned with my weight which fluctuated between 120 and 130 throughout high school. I fought the weight by eliminating meals, the only meal I ever ate was dinner during the school year and in the summer I was unable to hold myself back and gained weight.

My mother and sister were always smaller than me and only because they had better self control when it came to cutting meals. After leaving high school I got fed up with this lifestyle and did the exact opposite and gorged myself. Three months, thirty lbs heaver, I decided enough was enough and I joined a gym…

Then I read the Fit and Female book. It has been one month I have lost 7 lbs, 4 cm in my hips, butt, and thighs. This book gave me motivation which finally got me out of this slump, I ran a mile for the first time in two years without stopping and I have the motivation and energy (from the nutritional food I have been eating and enjoying) to continue.

If I hadn’t found this book, I would still be in the slump and now that I am out there is no stopping me!

Wow…go, Girl!!!  I can’t tell you how happy that made me!! - G

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Submitted by Louis Moore’s Build a Better Body Blog

Marcos Moore, Age 3, swimming across deep end of pool

One of the most important skills a person can learn in their life is swimming.

Swimming has many benefits.  It’s a great exercise to burn calaries and fat, it’s considered low-impact and easy on your joints, and can be done for a lifetime.  It’s also great for maintaining and building a great body for toning and shaping, cardiovascular endurance and even relaxation.  You can also take it up a notch and do interval training for a super intense workout with minimal time.  And if you really want something to fulfill your thrillseeking needs, you can go surfing (only very strong swimmers can do this sport).

The best time to learn how to swim is when a person is young.  The younger, the better.  I recommend starting children at 6 months old by participating in a Parent/Child Swimming Class.  Of course they won’t learn how to swim independently at this very young age, however, they will overcome their sense of fear for the water.  This is critically important for when they take their first swimming class on their own.

At age 3, it’s good to start children in Learn To Swim Classes.  They won’t learn to swim in 1 class, or even 1 session (usually a 2 week period).  Patience and repetition are essentiall at this stage, so re-registering your child for consecutive sessions enhances their chances to learn swimming quicker and effectively.

Swimming is very similar to learning a foreign language.  You must focus on the skill and practice every day until becoming proficient.  That’s why it’s best to learn a foreign language by living in a country with the native language for at least 3 months.  In this manner, you are forced to focus and practice the language every single day.  Also, children under the age of 12 pick up a second language in “weeks.” 

My children both (ages 3 & 6) can swim proficiently now thanks to the YMCA.  They’ve been taking the Learn To Swim Classes at the YMCA all summer and have made significant progress.  I now feel confident when my children visit a friend’s house that has a pool and know that if one of my children accidently fall into the pool, it won’t be a fatal problem.  They know how to swim.

Fortunately, we live in a country where public pools and community organizations are plentiful.  Practically every city has a parks and recreation department, YMCA, JCC, and various commercial fitness centers that provide aquatic centers and Learn To Swim Classes at affordable prices.

Unfortunately, I still hear about drownings that occur for both children and adults.  Here in Houston, there’s an average of 15 - 20 drownings per summer.  Most of these drownings take place in private apartment complexes where there aren’t any lifeguards or adult supervision. 

Learning to Swim is the solution.  Contact your local parks and recreation department, YMCA, JCC or other community agency today to take swimming classes.  It’s one of the best investments you can make for yourself and loved ones for a lifetime.

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Submitted by Louis Moore’s Build a Better Body Blog

Glute Bridge Exercise

Here’s an exercise that strengthens your lower back, glutes and core . . . The Glute Bridge.

Start out by lying on your back with your knees bent and feet flat on the floor.  Using your glutes, move your hips toward the ceiling.  Only your shoulders and heels should remain on the ground.  Hold this position, then lower your hips toward the floor.  Repeat for your intended number of repetitions.

Key Points:

• Initiate movement with your glutes.
• Don’t let your glutes rest on the floor after each repetition.
• Keep your inner core activated.
• Don’t let your hips sag.
• Don’t let your hips rest on the floor between sets.

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Submitted by Louis Moore’s Build a Better Body Blog

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Submitted by Fit and Female Blog

A man’s health can be judged by which he takes two at a time — pills or stairs - Joan Welsh

Geez, maybe I could have used this on Wednesday…

I know I’ve quoted Cher before (I mean who doesn’t really?) when she said famously in an 80’s Bally’s commercial, “If it came in bottle, everyone would have a great body“.   Well, apparently science is working on making that very thing happen!

This week  Cell published research from the Salk Institute in which mice given a chemical substance (PPARβ/δ agonist) increased their muscle cells aerobic capacity and increased their aerobic endurance — even without doing any exercise.  Yup…coach potato mice were able to increase their aerobic endurance a whopping 44% without even putting down the Doritos and Budweiser.

The researchers say that they hope that by manipulating the chemical pathways that control the benefits of exercise, they may be able to help people with serious health problems (such as diabetes, cardiovascular and respiratory issues) — even when they are unable (or unwilling) to workout.

Conceptually, I think this is great!  However, as a practical matter I think that:

1) It is HIGHLY unlikely that a pill (or even a pile of pills) will ever be able to give people the many and varied benefits that come from working out (see below).

2) File this one under “it’s not nice to fool Mother Nature” (okay… so I’ve quoted 2 TV commercials in one blog…think I watched a little too much TV in my youth?  For extra credit what product was that commerical for?) But there is no doubt in my mind that there will be some serious, nasty and unexpected side effects when we try manipulating these pathways, long-term in humans. 

3) You know there will be tons of athletes (and assorted idiots) who will be abusing this substance in pursuit of enhanced performance and/or physical perfection.

The fact is, most people can do some form of exercise.  Even if its just a daily 20-minute walk broken up into four 5-minute segments.  Moreover, as a drug exercise is probably the safest and most powerful substance known to mankind.  Here are just a partial list of some of the known benefits of regular exercise with more and more being unveiled every day.

• Improves lean body tissue
• Reduces body fat
• Improves cardiovascular function
• Improves respiratory function
• Improves the body’s ability to use blood sugar
• Strengthens muscles and tendons
• Strengthens bones
• Increases flexibility of muscles
• Improves mobility of the joints
• Increases nutrient supply to the joints
• Reduces the risk of some cancers
• Reduces the risk of age-related cognitive impairments
• Improves balance and coordination
• Reduces the risk of falls
• Reduces mild to moderate depression
• Improves sleep patterns
• Improves posture
• Increases self-esteem

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Submitted by Fit and Female Blog

I believe that was a quote from the late Dave Thomas, owner of Wendy’s…from one of his commercials.  I always got a chuckle out of that one, because there is a real element of truth to that…even for those of us in the fitness business.

Clients will sometimes say to me, “I need you, because I HATE exercise”…and I often think, well I do too — sometimes. 

It’s funny, I think people who don’t exercise consistently are under the misconception that everyone who does always LOVES the process.  We’ll I for one don’t…sometimes I definitely do…had a great run on Tuesday that I loved from start to finish.  But sometimes you are just dragging your tail the entire time.  Sometimes you can get a bit bored, sometimes you’d rather be eating, sleeping, watching TV…anything but working out.  That’s just the nature of the beast.  You do it because you know the results are worth it…even if the process isn’t always fun.

I was in that kind of a mood today.  I was doing my warm-up with my corrective exercises (another blog in itself) and I was really having a tough time getting into it.  Even my favorite tunes permanently damaging my hearing was not motivating me. 

Then my friend Ray (another trainer) came by and I said (half joking)…”Wow, this exercise stuff really sucks!!  I’m sweating, I’m uncomfortable….why would anyone in their right mind do this to themselves?  I should be in bed …sleeping!”… without missing a beat he said “or maybe eating some donuts” at which point we both cracked up.

The point is that exercise isn’t always fun…neither is brushing your teeth or flossing, but the results are what make it all worthwhile.   It’s unrealistic that every workout is going to be fun…or easy.   One thing is for sure, Dave Thomas was right…I always feel better…happier…when it’s over.

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