School starting, days growing shorter and colder, and here at New Moon we’re changing up some of our group and personal training times.

Our weekday evening hours are full. If you want to train after work, consider joining our Small Group Training. Train one or more times per week for a low monthly price. You can join us on whatever day works for you — and you’re not locked in to a particular day or group. Purchasing the Unlimited Group means you can come to any and every group offered by Teresa and Shannon.

We would like to reach out to those who can and would like to train weekday mornings, weekday afternoons, or weekend mornings. We both enjoy working with older clients and stay-at-home moms and dads. We even have an area for your child(ren) to entertain themselves in the studio if you wish to bring them along.

Contact Teresa for weekend one-on-one training or Shannon for all weekday one-on-one training.

SEE OUR PRICING AND SCHEDULE PAGE

Prefer training right after work?

We offer small group training every day. Our focus is always strength training, but we also include cardio in the mix, which can make a moderate intensity workout a high intensity workout! So take a look at what the fall offers here.

HIGH INTENSITY WORKOUTS

HIIT Crossfit/Circuit (Teresa)
Sundays 10-10:30am
Tuesdays 5:15-5:45pm

MODERATE/LOW INTENSITY WORKOUTS

Strength Squad (Teresa)
Mondays 5:45-6:30
Wednesdays 5:15-6pm
Saturdays 11-12 Noon

Body By Shannon (Shannon)
Thursdays & Fridays 5:30-6:30pm
DAYTIME SESSION TBD (Probably Thursdays Noon)

ACE Fitness has a nice post about the differences, advantages, and disadvantages between steady state (SS) workouts and high intensity interval training (HIIT) workouts.

SS are moderate intensity one-hour workouts. They’re most of the classes at box gyms. They’re also the strength, body-building type workouts we do with our small groups. Teresa does three classes a week and Shannon’s vary. You sweat, you strain, but you’re not wrecked.

HIIT are high intensity half-hour workouts. Some box gyms offer them as Les Mills GRIT or Tabata, for example. They’re a feature of an hour at a Crossfit box (the WOD). Teresa runs HIIT every Sunday and Shannon does them occasionally during the week. 

Both SS and HIIT increase strength, improve aerobic capacity, and reduce fat. SS targets more type 1 muscle, endurance type training. HIIT targets more type 2 muscle, power type training. 

Doing both regularly will give you the best fitness of your life. But the best workout is the one you like, because it’s the one you’ll stick with. If you prefer one and/or dislike the other, focus on the one you like. It’s all part of our philosophy of GOOD – BETTER – BEST.

See more about these different workouts at ACE Fitness

Interesting new study from the Skeletal Muscle Journal (“The endogenous molecular clock orchestrates the temporal separation of substrate metabolism in skeletal muscle”) found a protein that has some responsibility for the aging of our muscles and that may be affected by how we manage our circadian rhythms.

Losing Muscle as We Age

women strength coralville personal trainingYou may already know that we lose muscle naturally as we age. We call that “sarcopenia.” Research has found that sarcopenia is due as much to lifestyle as sheer age, so that with strength training you can hold on to more muscle fiber as you age. Why does that matter? Because more muscle means better mobility, greater functional abilities, better hormone regulation, faster recoveries, and increased bone density as we age. It also means higher metabolism and hence, greater lean mass. However, what do we mean when we say “we lose muscle”? We mean our quick type muscle fibers (described variously as white, type 2, fast-twitch) transform into slow type muscle fibers (red, type 1, slow-twitch) by neighboring type 1 fibers innervating atrophied type 2 neighbors.

The Study’s Conclusions

Researchers knew the protein Bmal1 regulated the circadian feeding rhythm of muscle. Now they think it regulates the aging of muscle. The study looked at mice without Bmal1, which is known to be responsible for metabolic processes. They found two things:

  1. This protein affects the circadian rhythm of muscle metabolism (how and when the muscles feed).
  2. There is more transition from type 2 to type 1 fibers where this protein is absent.

The study focused on the circadian rhythm of the metabolic processes in muscle fiber. That is, there is a regular daily cycle to what muscle utilizes for energy. Muscle uses glucose–a carbohydrate–more when it’s actively feeding (during the day)  and lipids–fatty acids–when fasting (when we’re sleeping). During the transition period from active to sleep (often described as an hour after our daily activity has stopped, though not specifically mentioned in this study), our muscles begin to store the glucose or lipids it gets rather than utilize them.

They extrapolate that Bmal1 is involved in the aging process and that we can control our aging to some extent by maintaining consistent sleep and eating routines — activities that, when absent, have been found in other studies to disrupt our circadian rhythms.

Conclusion from the study:

Here, we report that the intrinsic molecular clock regulates the timing of genes involved in substrate catabolic and anabolic processes in skeletal muscle. We have identified the mid-inactive period as the time of peak expression of genes involved in fatty-acid breakdown, possibly serving as the main energy source to skeletal muscle during the overnight fasting period. The temporal expression pattern of genes that regulate glycolysis and glycolytic flux into the Kreb’s cycle suggests a shift in substrate utilization during the early active period from lipids to carbohydrates, which has previously been documented in other muscle-specific Bmal1 knockout models [43].

Genes involved in glucose and lipid storage were observed as reaching peak expression toward the end of the active phase, where we predict excess energy is stored for usage during the postabsorptive phase. Expression analysis of time-course data from iMS-Bmal1−/− skeletal muscle revealed the differential expression of a number of key circadian metabolic genes in the absence of BMAL1. These finding suggests that the temporal regulation and circadian rhythmicity of these genes is directly downstream of the intrinsic skeletal muscle molecular clock mechanism.

Lastly, we observe a gene expression profile that is indicative of a glycolytic to oxidative fiber type shift with loss of Bmal1 in adult muscle tissue. These findings suggest a potential unidentified role of Bmal1 in the maintenance of fast-type muscle fibers, possibly via direct transcriptional regulation of glucose handling. It is widely reported that aging is associated with a selective loss of fast-type skeletal muscle fibers [137],[138]. In addition, aging is also associated with decreases in the robustness of the molecular clock [139],[140]. These observations raise the possibility that fast to slow fiber-type shifts may be a result of dampening of the molecular clock with age.

It doesn’t get any better than 30 minutes of high intensity training. It’s my favorite group here at New Moon because it’s MY workout. 

HIIT isn’t for everyone. But it IS for anyone! 

We’re a studio that works with middle aged clients who participate in both personal training and our small groups, like Sunday HIIT. You don’t have to be a 25-year old athlete to do HIIT. Older adults get tremendous benefit from it. Our group may be for you if you:

  • like a workout that takes a lot of focus
  • like short workouts
  • like variety in exercises
  • like circuits and Crossfit-style workouts with which you can track progress over weeks and months
  • like exercising under a certified trainer’s supervision
  • like a small studio, a few workout partners, and the best price in town

Every Sunday from 3-3:30pm, you’ll do a HIIT circuit or Crossfit WOD. I guarantee it’ll be the best workout of your week. And it’s just $22/month.

I’m hoping to cap this group time and add a second session during the week. If you want more info, text me (Teresa) at 319-325-4000.

new moon fitness studio coralville [personal trainining

Our studio floor shows the damage from many “failures” — clients pushing the limits of their strength before dropping the iron to the floor. Booyah!

new moon fitness studio coralville [personal trainining

When our clients “fail”, meaning they can’t complete the set or lift their target weight, we have them ring the bell. Failure is the goal. It means you’re challenging yourself and in those challenging reps, you’re growing.

teresa-2015Every year around this time, I find myself re-evaluating my vocational goals.

As you may know (see the Staff pages), I was a web programmer for 15 years before I made my midlife transformation from obese and sedentary to fit and active. Since that time, I’ve also trained and certified as a personal trainer with both the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA). I’ve obtained additional training, specializing in therapeutic exercise and certifying as an instructor for a number of Les Mills group programs.

For several years, Shannon Price and I have been training clients primarily in one-on-one and in small groups. We’ve also provided Les Mills classes, a bootcamp, kids’ fitness, nutrition/menu planning, remote/online training, team training, and even had a second location for a while. As we’re growing, we’re exploring new protocols and keeping those things that work for both us and our clients.

What I’ve found works best for me is establishing one-on-one relationships with clients who want to get strong. Really. It’s that simple, and yet not so simple.

If you’re not in the business of fitness, you may not expect the variety of reasons clients seek out a trainer. Getting strong is not even the top three*. At least not to start with. Some clients walk in and say, “I want to lose 30 pounds.” But as we work, they forget about the actual number on a scale and come to love the way they feel and the things they can do.

teresa2-2015When my clients get strong, they feel capable. Then they ARE capable of doing things they couldn’t before. Their lives improve. Their relationships improve. Their enjoyment of life improves. I don’t think we can underestimate the need to feel strong. Too often we do, especially as women. We focus on what we should lose not gain. We don’t have too much weight in this country, but too little muscle.

Seeing you get strong and feel capable; THAT is my reward. I love doing what I do but not because I own a business. Owning a business has never been a goal. Honestly, programming was much more lucrative. Just the week, my CFO (my husband…since I can’t pay him, I gave him a fancy title) informed me that we’ve overspent our equipment budget for the year by buying the new Concept 2 Rower. (Totally worth it! Now my clients will be pushing more cardio each week as well as the usual iron.)

What I get most from owning my own studio is:

  1. doing training my way based on the most recent science from resources I respect and share, not a big box club’s way focused on revenue
  2. taking on the clients I connect with
  3. providing flexibility and support for my clients’ busy lifestyles without the need to meet an employer’s quotas

So, it’s good. Real good. So good, I’m expanding and deepening my knowledge in several particular areas. I’m currently training as a Behavioral Change Specialist — working on coaching skills that will help my clients identify and achieve their personal goals and overcome obstacles. I’m also attending workshops focused on senior fitness and kettlebel techniques.

Our evenings at the studio are full. We’re now looking for clients who prefer to train afternoons or weekend mornings or would like to attend our evening small groups. 

Looking forward to a spectacular year.

 

*weight loss, fear of weight gain, injury

Look at all that food I ate in April! It’s mostly Paleo. I had beer and treats occasionally and gained not one pound. In fact, I lost three and I was never hungry. For May, I’ll be going Autoimmune Paleo, which is a much stricter way to eat. I’ll post an explanation of that in a few days. In the meantime, isn’t this pretty:

april-kickstart-nutrition IMG_4710 IMG_4707 IMG_4711 IMG_4687 IMG_4682 IMG_4679 IMG_4677 IMG_4673 IMG_4673 IMG_4671 IMG_4670 IMG_4669 IMG_4668 IMG_4667 IMG_4665 IMG_4656 IMG_4651 IMG_4652 IMG_4650 IMG_4649 IMG_4608 IMG_4607 IMG_4593 IMG_4590 IMG_4588 IMG_4587 IMG_4586 IMG_4585 IMG_4583 IMG_4584 IMG_4571 IMG_4570 IMG_4581 IMG_4562 IMG_4569 IMG_4564 IMG_4561 IMG_4560 IMG_4559 IMG_4557 IMG_4556 IMG_4555 IMG_4554 IMG_4553 IMG_4549 IMG_4515 IMG_4551 IMG_4548 IMG_4540 IMG_4551 2015-04-10 17.59.19 IMG_4534 IMG_4533 IMG_4530 IMG_4514 IMG_4515 IMG_4513 IMG_4512 IMG_4510 IMG_4509 IMG_4508 IMG_4494 IMG_4475 IMG_4473 IMG_4471 IMG_4470 IMG_4469 IMG_4462 IMG_4461 IMG_4461 IMG_4458 IMG_4443 IMG_4442 IMG_4437 IMG_4435 IMG_4433 IMG_4432 IMG_4430 IMG_4429 IMG_4427 IMG_4426 IMG_4425 IMG_4424 IMG_4423 IMG_4409 IMG_4408 IMG_4407 IMG_4405-(2) 2015-04-01-10.24.34 2015-04-01-06.34.37 2015-03-31-16.34.35 2015-03-31-16.34.35 2015-03-31-13.16.20 2015-03-31-10.29.40 2015-03-31-06.44.57

Last day of the food journaling! It’s been tough to remember to get a photo of everything. The month ends on my son’s birthday, so that’s why the birthday cake two days in a row.

Did you do your exercises today? Go view the Week 4 video and do the exercises. (You can also choose one of the other three)

Breakfast: coffee with butter. Lunch: Spinach salad, banana. Dinner: beef, spinach, eggs, birthday cake.

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