Moore+ with Georgia

Hello 2024!!

With the new year, I'll be offering a variety of services.

HIIT classes are a bootcamp style 45 min class. Perfect for all abilities, and a great way to start off on your health journey. These combine cardio, strength, core stability, and mobility work.

Personal training, for now is a mobile service with limited weights. Perfect for starting your journey, and with a specialisation in rehabilitation, sports specific training, mobility work, special populations (chronic illnesses and disabilities), and women's health.

Personalised programs are catered for you, as a fully online service, with check-ins and form reviews.

For more info please send me a message or check out my website through the link in my bio.

Services will begin in Feb !!!

Why is it important to implement some form of post exercise recovery?

No matter your goal, whether it is weight loss, muscle gain, endurance, healthier lifestyle...your body's muscles are repairing and growing, and you can help with this.

To ensure for future performances, optimal results and less muscle soreness, setting yourself up with a recovery routine can be the key!!

Check out some ideas below for what to include in your psot exercise recovery routine!!

🌿 cool down
Bring your heart rate back to resting levels, and slow down the muscles being trained back to an steady state.

🌿 hydration
Your body loses a lot of fluids whole exercising, hydrating your body will not only make you feel better but can assist in helping ensure your muscles recover optimally.

🌿 protein source
Protein helps the body to build and repair muscles.

🌿 refuel
During exercise your body's main fuel source is glucose (carbs), replenishing your body's glycogen stores will help you feel better post exercise.

🌿 rest and relax
Your body can not grow, recover and repair if you are always on the go. Take time to relax, muscle is developed during the repair phase.

🌿 strecth, foam roll, acupressure mat
These assist with breaking up tightness and trigger points within the muscles, assisting in relaxation, repair and improved future performance

🌿 sleep
Getting plenty of sleep, we have all heard it before I'm sure. It recharges your body, and assists in repair the muscles damage post exercise.

🌿 cold water therapy
Bath, shower, ice etc, all can reduce muscle soreness enhancing muscle development and reducing muscle damage.

Women's Health

Understanding the hormones produced across the menstrual cycle can assist in determining health conditions, improving mental and physical health, and can help with health conditions such as endetriosis and PCOS.

As the different hormones fluctuate, so does our moods, health, energy levels and mental health. The fluctuations of the hormones are complex, but ultimately lead to ovulation.

Planning physical activity and nutrition, based on the time of the cycle and the prevalent hormones, can assist in increasing mood and energy. For example, Progesterone and Estrogen levels can effect mood, energy levels and sleep patterns.

Understanding the hormonal fluctuations can help you identify potential health conditions, manage health conditions and symptoms, but most importantly you can become in sync with YOUR body!!!

Women's Health and Physiology is complex and fascinating, follow along on this series to discover more about the female body!!!

Women's Health

Planning and working out throughout your menstrual cycle has proven benefits for your mental and physical health:
🌿 increased energy
🌿 increased results
🌿 enhance mood
🌿 decrease PMS symptoms
🌿 assist in reducing menstrual pain

Listening to your body is key 🔑

Everyone is different, for some lifting weights while menstruating works for them and helps them feel energised and happy, but for some taking their time doing slow movements is most beneficial.

Each phase of the menstrual cycle comes along with different changes to the body both physically and mentally, and therefore different exercises can help increase energy and lower fatigue levels, and can assist in overall well-being.

If this is something you've been thinking of implementing, a program based around you and your cycle could be beneficial!!! For $65 I offer programs personalised to YOU and YOUR goals.

Move how it feel best for you 💙

Women's Health 🧘🏼‍♀️

A series on learning, assisting and working through women's health, and health conditions, through active movement, exercise, nutrition and natural practices.

This is a series about practices I have been learning about, started to implement and practices I want to start implementing too.

Health, fitness, exercise, women's health, are all about active learning (there is always something to learn!!!) and developing strategies that work for you and making changes as you need!!!

Ballistic Stretching 🤸🏼‍♀️

What is it? Ballistic stretching is an intense stretching method that uses bouncing movements to push your body beyond its normal range of motion.

When should you use it? Best used pre physical activity.

Benefits:
🌿 increased blood circulation
🌿 improved flexibility
🌿 improves tendon elasticity
🌿 increases energy levels, decreasing feelings of lethargy
🌿 enhanced motor function and performance

1️⃣ During a ballistic stretch, you extend your joint as far as possible to lengthen the targeted muscle groups.

2️⃣ Instead of stopping there as you would with static stretching, you add in a dynamic movement.

3️⃣ This is typically a “bouncing” or a “pulsing” motion. This motion pushes your joint to go further than it usually would while in the stretched position.

Ballistic Stretching assists to release and absorb energy, commonly used by professional athletes. But basic ballistic stretching when done safely can be performed in part of anyone's regular stretching or warm up routine.

🌿 Safety tip 🌿
Start small, don't over stretch on your first time. Gradually build up your range of motion, until you can safely and comfortably go past your normal point of motion.

Examples:
🌿 hamstrings stretch (reach down and touch your toes, adding in a pulse/bounce everytime you near your feet)

🌿 moving shoulder rotation (place your arms straight out to your side and move your elbows backwards, repeating in a pulsing technique)

🌿 trunk lifter (lie flat on your stomach, placing something over your ankles or a partner holding your ankles, lift your chest up and down)

Give a couple of these ago, and see if your range of motion improves !!!

Static Stretching 🧘🏼‍♀️

What is static stretching? Stretching a muscle to near its furthest point, and then holding it for 20-30 seconds (repeating numerous times).

Static stretching is best used post physical activity:
🌿 steadily decrease heart rate and body temperature back to resting levels
🌿 decreases muscle stiffness, and delayed onset muscle soreness (DOMS)
🌿 increases ROM
🌿 reduces injury risk
🌿 assist in relieving cramping post physical activity

It is also one of the easiest forms of stretching, perfect for beginners and requires no external help from others.

Static stretching is not used pre physical activity due to research that indicates its can have potentially detrimental effects including:
🌿reducing maximal strength
🌿 decreasing the body's power
🌿 reduced performance
🌿 decreasing muscle ROM pre physical activity

Static stretching similar to Dynamic Stretching, increases ROM but with different outcomes and benefits. Dynamic assist in preparing muscles for performance, while Static assists in decreasing risk of stiffness, lactic acid build up and DOMS (post physical activity)

Examples:
🌿 hamstrings stretch
🌿 quadriceps stretch
🌿 arm cross over
🌿 side bends
🌿 head to toe forward bend
🌿 overhead triceps stretch
🌿 biceps stretch

What are your go to static stretches?

Dynamic Stretching 🤸🏼‍♀️

What is dynamic stretching? A movement based type of stretching.

When should we use dynamic stretching? It's best to complete dynamic stretches pre physical activity.

Dynamic Stretching increases flexibility, mobility and stability of the bodies muscles and joints. It allows the body to warm up, increasing blood flow and body temperature in preparation for physical activity.

It can also be used in a flow/mediation flow, moving through a range of stretches until the body feels ready to go, with an decreased risk of injury!!!

Dynamic Stretching can also be functional and mimic the the movements of the physical activity you will be completing, further preventing risk of injury.

Examples:
🌿 leg and arm circles (commonly used by swimmers and runners, mimicking movements they will complete after warm up)
🌿 hip circles
🌿 walking lunges
🌿knee to chest/high knees
🌿 open and close gates (hip movements)
🌿 butt kicks
🌿 T push ups
🌿 chest to knee pulses

Let me know your favourite warm up exercises and dynamic stretches!!!

Little bit of a different post!!!

Have a read of my newest blog post, link is in bio.

Let's stop comparison culture. Whether is personally or socially. 2023 is the year to break free from others and our own perceptions of ourself. And to grow our self confidence and back ourselves with our knowledge!!!

I hope you all have a beautiful day 💗

Stretching

There are 3 types of stretching. Dynamic, Static and Ballistic.

Dynamic is commonly and beat used pre physical activity.

Static is commonly and beat used post physical activity.

Ballistic is the most uncommonly used type of stretching. It's best used post exercise.

PNF ( Proprioceptive Neuromuscular Facilitation) is dynamic or ballistic stretching in conjunction with static or isometric stretching.

Stretching is key and 100% necessary in a warm up and cool down program.

Blog post out now 💙

https://ggmoore134.wixsite.com/moore/post/aling-your-goals-and-intentions

Hello everybody!!! What a beautiful start to 2023 it has been.

As we jump into the new year many people set themselves new years resolutions, I for one have never been a huge fan of new years resolutions. I however do love to set goals and intentions, which you can set when you feel ready to take a leap into aligning yourself with what and who you want to be, this can be at the start of the new year if that feels right for you, but honestly set them whenever you are ready and whenever it feels right.

Many people set goals or intentions, but without knowing how to aling them properly with themselves, maintain them and often don't know how to break them down into achievable and realistic goals they can work towards over time.

I have a blog post coming later this week on how to do this!!!

I for one have set some goals and intentions, in many aspects of my life; personal, development, education, relationship, business and career. Starting of this new year with new goals felt right for me, but that doesn't mean starting the new year with new goals felt right for you, so set them whenever feels right!!

A major goal for me was to spend more time working on Moore+, allowing myself time to grow without feeling pressure and comparison from others. Setting small goals within your major goals is key to success.

So watch out for that blog post, if you're ready to delve into how to align yourself and your goals in order to grow and develop to your full potential (this is not just for health and fitness, but works for many different areas you may want to set goals in!!).