When you want to quit, think of where you are. Then think of where you’re going.
As I was perusing some options for exercise in the Corridor (and taking advantage of some myself!), I put together a few things that make New Moon Fitness unique. Thought I would share this with you because you have choices about where and when you exercise (or don’t).
1. We’re a Boutique Studio
Most Iowans are familiar with personal training at a big box gym, where clients often train in the middle of an open floor. They may feel the stares of those on cardio machines or athletes on benches. Our studio is an intimate location where clients have privacy to exercise and learn alone with their trainer or in a small group of other adults they come to know as friends. Boutique studios are common on the coasts but a new concept in the Midwest. Boutique studios cater to specific exercise modalities or specific types of clients. We do both.
2. We Focus on Underserved Populations
When people think “personal training” they often think of athletic youth and performance enhancement. But personal trainers are part of your allied healthcare team. We are professionals who focus on helping you improve your fitness and modify risk factors to your health, prevent disease, and help following the completion of a physical therapy program. That’s why we like to focus on women, older adults, and children. Middle age is often a time when we find we’ve gained unwanted weight and might be facing health problems. The childhood years are a time when we can start good habits, and parents are often looking for exercise that will engage their children. We love to work with these populations because the thing they have in common is they’re both ready to learn and our challenge is to get them excited about exercise.
3. We’re a Home-based Business
Home-based businesses are not new; they were the usual method of business for centuries. The barber who lived in his back room. The grocer with a store front and family living in an apartment above. But as businesses grew in size and zoning laws proliferated, in-home businesses dwindled. There is a new trend of businesses moving back into home and builders creating new communities based on that idea right here in Cedar Rapids and Iowa City. We created the studio on the first floor of a home near Coral Ridge Mall in Coralville. We have an external entrance and just under 400 sq ft focused on strength training, using dumbbells, barbells, benches, resistance tubes, BOSU balance trainers, TRX suspension system, 50-pound boxing bag, medicine balls, and more.
4. We Are Trainers, Teachers, and Students
For us, personal training is not simply an exercise program we offer, but an education program we share. We seek to empower our clients to make good choices with regard to activity and nutrition. Shannon Price has been a trainer in the Iowa City area for over a decade and trains at several clubs in the area. Teresa Heitman experienced the value of personal training as a client, losing 80 pounds and regaining her health, before she left a career as a programmer and became a trainer herself three years ago.
5. We Offer Convenient Pricing and Added Value
Most box gyms keep 50% of what you pay your trainer, which means your cost must be higher. We pay only the trainer who does the actual work, so the cost is lower for you. Personal training is a lifestyle, not just a job. It requires hours of research, education, planning, and communicating beyond the hour a client spends in our studio. In addition to training hours, clients have access to our online training system that provides hundreds of workouts they can choose from on their own. Our trainers design home workouts, too. Also, perhaps the thing clients love the most, is that all our groups, including the kids fitness, are free to active clients. We want exercise to become a habit.
6. We Are Involved in the Corridor Community
In addition to her training, Teresa works as a lunch-recess supervisor at a local elementary school, where she encourages kids of all ages to get active. She and her husband offer free exercise classes at area elementary schools for fundraising and family fun nights. New Moon Fitness participates in fundraising for local charities and events, such as American Heart Association. Shannon Price presents talks to local groups about fitness and aging. We have a Facebook page, where we share fitness facts and trends and are happy to answer questions and direct people to fitness and nutrition resources we may not offer. We don’t feel competitive with other fitness businesses and seek collaboration to find the right fit for everyone.
New Moon Fitness, LLC (NMF) is a personal training and group fitness business in Coralville. Teresa Heitman and Shannon Price are the owners and certified personal trainers who train clients 1-on-1 and in small groups of adults or children. We opened NMF in the spring of 2013.
Achieving your fitness goals may not be easy but it is simple. A lifestyle is likely how you got those extra pounds, soft muscles, or poor metabolism. And only a different lifestyle can change that!
Here are some ideas for a better 2014.
Eat less processed food
Processed foods (take-out, frozen pizza, pastries, microwave meals) have many calories with little nutrition, so your body will want more food even as it stores fat. Only good nutrition, not short-term calorie restriction, will build a healthy body and satisfy hunger.
Eat more protein and fat
Proteins and fats are used to build, repair, and fuel. Carbohydrates are used for one thing—fuel—and you don’t even need them for that. Make your carbs count: eat more vegetables and less grains. Contrary to what we have long been told, a calorie is NOT just a calorie. The type of food, not just the amount, influences our energy systems and hormones.
Diet without exercise will reduce muscle as well as fat. Resistance training will build muscle, which lowers your risk of functional limitations and disease, increases insulin sensitivity, lowers blood pressure, and reduces your chance of developing osteoporosis. The mental health benefits include prevention of depression and anxiety, increased energy levels, and decreased fatigue.
FOUR STEPS TO GET YOU THERE
- Stop the “diet”. Change your eating to something sustainable.
- Focus on behaviors, not outcomes. The outcome (fat loss) comes about as a result of fat loss behaviors, one after the other, for weeks, months, and years. The good news is that you are always one meal or one workout away from regaining your fitness mode!
- Don’t let the perfect be the enemy of the good. Think good, better, best. Don’t give up if you don’t live the “perfect” lifestyle. For example, canned vegetables are good. Fresh vegetables are better. Organic are the best. And choosing a vegetable over french fries is genius!
- Take responsibility. Do you want a Magic Pill or Meal Plan or Super Shake to do the work for you? Only YOU are be responsible for the results you get. Or don’t get.
Join us 1, 2, or 3 times a week for strength-based and interval workouts.
Want training with the support of a group but not the crowd of a box gym? Need guidance and accountability but don’t feel you can afford 1-1 training? We have a solution for you. Join us for our small group classes. We have a variety to choose from. All groups are free to personal training clients. New members can join a group or come to any on a drop-in basis.
BODY BY SHANNON - MODERATE INTENSITY
Be a Part of this Highly Successful Program! Build your body, raise your metabolism, lose weight & body fat, increase flexibility, increase bone density, get sculpted, anti-aging! Leg days, upper body days, circuits, boxing, and more! Equipment: Dumbbells, Barbells, Tubes, Bosu, Benches, TRX, Boxing.
- Max of 5 Adults training together.
- 60 minute sessions.
- Participants follow the same routine with modifications provided as necessary.
- You may attend ANY and ALL sessions for the month.
- 2-3 sessions/week.
- Food Journaling.
- No roll-overs of missed sessions to other weeks or months.
- For body and fitness assessments, additional sessions, or meal planning, ask about add-ons.
- PRICE: $125/month ($10-$15 per session)
CURRENT SCHEDULE CORALVILLE:
Tuesday 7:30PM, Thursday 7:15PM, Friday 6:30PM
“HIIT CLUB” & “STRENGTH SQUAD” - MODERATE INTENSITY
This is Teresa’s personal workout. Wonder how this once-fat, unhealthy menopausal woman got fit? Classes will include a variety of high intensity intervals and lifting in HIIT CLUB and pure iron in STRENGTH SQUAD. We’ll use barbells, dumbbells, plate weights, bodyweight, benches, tubes, chin up bar, paralletes–you name it! Workout routines vary based on Teresa’s mood, but she’s happy to take requests.
- Max of 5 Adults training together.
- 30-60 minute sessions that change weekly.
- These workouts are free to our personal training clients.
- Call/text for reservation.
- Free first class.
- PRICE: ALL STRENGTH AND HIIT $49.00/month ($4.00 session). ALL STRENGTH $36 ($4.50 session). ALL HIIT $19 ($4.75 session). Drop in any session $5.00.
High intensity interval training (HIIT) exercise is not just for athletes! By now, you probably know HIIT is good exercise for just about anyone–including seniors.
Many fitness professionals working with older adults follow the American College of Sports Medicine guidelines, which recommend an emphasis on strength endurance using lighter weights. While this cautious approach is better than no exercise at all, research suggests that high-intensity exercise—specifically heavy resistance and power training—is safe for older adults and can greatly improve their functional strength for many activities of daily living.
I thought you might find this interesting. This is a study aid from the American Council on Exercise (ACE) for those testing for one of the ACE certifications. You may not know how to use all these formulas, but you’ll recognize some. Of course, ACE is still old school and a little too concerned with fat grams. They should give us a sugar calculation example.
Check your posture this way: stand relaxed and face a mirror. Do you see the back of your hands or the sides?
If you see the backs, that means your hands are internally rotated and your shoulders are likely rotated, too. Now, rotate your hands and arms outward, away from your body. Feel the squeeze of your muscles between your shoulder blades? That’s what you want! Those muscles need to be strengthened.
My favorite back exercise is the self-row, also called the supine row. I often do this with clients first thing to work their weak rhomboids, which they invariably have from sitting at a desk all day. This improves posture, strength and metabolism and relieves back pain.
Here is a demo with suspension straps. You can also use a squat rack with a bar, two chairs with a broom stick, or the edge of a table!
Lift your body like it’s a straight board, a plank. Or lift your body with your knees bent, feet on floor, if you can’t lift fully as a plank.
What goes wrong when we sit for nearly eight hours per day, the average for a U.S. adult:
- HEART DISEASE
- OVERPRODUCTIVE PANCREAS
- COLON CANCER
- MUSHY ABS
- TIGHT HIPS
- LIMP GLUTES
- POOR CIRCULATION IN LEGS
- SOFT BONES
- FOGGY BRAIN
- STRAINED NECK
- SORE SHOULDERS AND BACK
- INFLEXIBLE SPINE
- DISK DAMAGE
Reblogged from The WashingtonPost Health & Science Read more