Author: Teresa Heitman

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Question – How do I lose belly fat as a 15 year old who started lifting weights 7 months ago?

Answer – Belly fat is about hormones. What I mean by that is insulin and cortisol are hormones that work to build and store fat rather than utilize and burn fat. If you have belly fat, you have too much or too frequent release of them in your body. The visceral fat around your organs responds to exercise because it is insulin sensitive. This is the fat under your muscles and around your liver and heart. This is the dangerous kind that we gain throughout a sedentary life and will contribute more to inflammation and eventually heart attacks. Subcutaneous fat...

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Getting High in 2017

You’ve probably heard of HIIT and interval training. They have been the big thing for a decade now — and for good reason. They have two advantages over the usual strength-training work outs: they take less time they push you to work harder High Intensity is Important Research has shown consistently that high-intensity exercise (metabolically challenging exercise that pushes your heart rate upwards of 80-90%) supplies benefits over moderate and lengthy work outs for: fat loss, increased growth hormone and insulin growth factor, increased insulin sensitivity, raised metabolism, improved cardiovascular fitness and cardiorespiration. But what all the articles you’ve read don’t tell you...

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Join Us For Live Healthy Iowa

We have teams for the Live Healthy Iowa Challenge starting the end of January 2017. If you’re a client or a former client of NMF, consider joining us for this challenge. We’re subsidizing your entry fee. Contact Teresa at 319-325-4000. Team members will receive a t-shirt, a magazine, chances for prizes, and a log in to add their activity each week for ten weeks. The system also has links to your Fitbit and MapMyRun/Walk/Fitness apps. A lot of businesses in Iowa, including New Moon Fitness,  are creating teams to encourage both activity and weight loss. We’re tracking only activity, not food and weight loss, because we simply...

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Question – Is it bad to stop weight training if I don’t enjoy it?

Answer – While it’s important to find exercise you enjoy because that’s exercise you’ll actually do, I don’t think it’s wise to forgo weight training entirely.  You don’t have to lift iron in a gym setting, but for health, fitness, and longevity you should continue to lift heavy things. You need to challenge your muscles with progressive overload (increasing weight as you get used to current weight). The benefits to body composition, hormone balance, and aging through strength training beats everything else. Do body weight exercises or full body activities that use strength and explosive power, like rock climbing or...