body weight exercises female

by Jenny Gaal, Fitness Director

The safest and most effective type of workout is finally getting some much deserved recognition.   If you are not familiar with Bodyweight Exercises or our Fitness Classes at Fun & Fitness Gym… keep reading to learn the powerful benefits of this style of training.

Fitness, there is no better way of building an athletic, toned, physique than using your own body as the resistance. A quick glance at the bodies of gymnasts will show you just how muscular and fat free your body can become using such a program. You can also start your program at any time, regardless of your present physical condition.

Weight loss, your body is an ingenious creation that tries to protect you at all times. Because body fat is a part of the weight being lifted but does not provide any assistance when you are doing bodyweight exercises your body’s metabolism will make sure you lose fat to make the exercises easier and less likely to injure you next time. This is the opposite of weight training which uses an inanimate weight as the resistance and therefore does not require fat loss to prevent injury.

Strength, whether you want to increase your strength a little bit or build the extreme power needed to do hard core exercises it can be done easily and safely with a program of progressively more difficult bodyweight exercises.

Whatever goal you have in mind body weight exercises can be used to achieve it. For example, by changing the position of your body and therefore the leverage, you can create exercises which even advanced gym members would struggle to do.

Muscle, although weight training is excellent for muscle building, forcing yourself to lift such heavy loads can have a down side such as injury or soreness to the joints (particularly the shoulders). You can avoid this and still build incredible muscle with the right bodyweight exercises.

body weight exercises male

What about sports, boxing or martial arts?

If you want to improve your sporting performance these exercises have no substitute because they are so adaptable. If your sport requires more strength but no extra bodyweight it can be done easily with natural, compound (multi – muscle) exercises.

The result is you build functional strength that carries over into real life situations and also improves your speed, co-ordination and flexibility. This is why they are a great inclusion to any sports training program.

How good are bodyweight exercises for women?

They are the absolute best way for women to train simply because most women have far less time than men. It can be very difficult for busy working mothers to find time to work out.  However, everybody can find benefit from scheduling a 45 minutes at some point in the week to learn the power of compound- body weight exercises.

Start your journey today!  Please contact to learn more about our classes and these safe, simple and effective exercises.

by Jenny Gaal, Fitness Director

Fitness Coed

As we grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Not only is exercise good for your body, it’s also good for your mind, mood, and memory. Check out our Fitness Class Schedule today to find a class that works for you!

No matter your age or your current physical condition, you can benefit from exercise. Here are some facts….
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.
The benefits of regular exercise are unlimited. Here are just some of the benefits….
• Exercise helps maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve.
• Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
• Exercise enhances mobility, flexibility, and balance . Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
• Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
• Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
• Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.
Keep in mind there are 4 building blocks of Fitness- Cardio endurance, Strength training, Flexibility and Balance- all equally important to condition at any age. Please email me, Coach Jenny, if you have any questions on the topic or on our Fitness programs at Fun& Fitness Gymnastics. Have a Fit Day!

by Jenny Gaal, Fitness Program Director

food Picture

  1. Drink water- Drink plenty of water or other calorie free snacks to curb hunger and increase metabolic efficiency.
  2. Choose nighttime snacks carefully- Mindless eating in front of the TV is a sure way to throw off your diet. Close the kitchen at a certain hour or portion a small, low-calorie snack.
  3. Enjoy your favorite foods- in Moderation! Deprivation will eventually lead to overindulgence later.  Portion control is the key to success.
  4. Eat several mini-meals during the day-Increase your metabolism and fight off hunger by dividing your total calories into smaller meals and snacks earlier in the day.
  5. Eat protein in every meal-Protein is more satisfying by keeping you feeling fuller for longer, helps preserve muscle mass and encourages fat burning.
  6. Add some spice-A flavor boost not only helps you feel satisfied some spices can also contribute a thermogenic burn which can increase metabolism by about 20% for 30 minutes.
  7. Stock your kitchen with healthy, convenient foods- Spend a lazy Sunday preparing your fresh fruits and vegetables for the week thus making it easier to prepare a quick and healthy snack or meal.
  8. Double the vegetables and decrease the pasta/rice in a recipe- Simply by eating less pasta or bread and more veggies, you could lose a dress or a pants size each year.
  9. Eat fiber-Fiber aids in digestion, prevents constipation, lowers cholesterol and can help with weight loss.
  10. Set realistic goals and weigh yourself once a week- Dropping pounds and toning up takes time. Try not to get discouraged by daily fluctuations or setbacks.