Notes Archives - Alpharetta Barre, Essentrics and Pilates Club

I Like Big Glutes, Let Me Tell You Why

dlmoll — Tue, 03 Mar 2026 16:45:00 +0000

Why Do I need Strong Glutes and Legs?

I am all about glute and leg strength. Strong legs for balance, athletic ability, and let’s face it, everyone looks better with stronger legs. Did you know stronger legs and glutes also helps with blood pressure, and brain power? Don’t believe me, watch this Shawn Stevenson podcast.

Below is the full podcast or visit this link for a full transcript.

According to the research on the Shawn Stevenson podcast, to have full benefits men leg circumference measured under the glute, should be 21.25, women should be 20.8. Less than 20 for men or 19.6 for women, you are more likely to have elevated blood pressure.

How Do I Get Stronger Glutes and Thighs?

Here are some easy ways you can build leg strength:

Barre Class – well you know I would recommend barre class. Everyone should be doing barre class not just to build glutes, but also for all those tiny inter connected muscles in your legs.
30 Squats a day. Everyone can do 30 squats a day. Break it up into 10 squats 3 times a day, after each meal. This will also greatly improve your heart.
Jump! Jump rope, jump on a mini trampoline, jump a little on your carpet. Start with 30 seconds a day. It also improves your lymphatic nerve system. Here is a mini trampoline I recommend.
Wall Sits. Start with 10 seconds a day, work your way up to a minute. There is something about that isometric hold.
Eat More Omegas 3s. Take fish oil, eat more eggs, grass fed meat, salmon.
Eat more protein. You need protein to build more muscle. People are not getting enough protein. Consider eating your protein first, and aim for 30 grams a meal. Check out this resource to see what 30 grams of protein looks like.

Tell Me the Advantages to Having Strong Glutes and Legs

Strong core strong body, and strong Glutes, or butt, strong body too. There are an advantages to having strong glutes. Here are 7 of them:

1. Having a big butt benefits your heart and your overall health. Abdominal fat is the one that produces higher glucose and triglyceride levels, while more junk in the trunk actually metabolizes glucose to prevent diabetes.

2. Having a big butt benefits your brain. More Omega-3 fats are stored in your behind, which catalyze brain development.

3. Having a big butt benefits your sex life. Having strong glutes is important for both your pelvic floor health and sex life. Your gluteus muscles counterbalance your pelvic floor, and if they are short and weak then often your pelvic floor muscles are also short and weak. Having strong glutes will help you have more stamina in the bedroom.

4. Having a big butt benefits your posture. Strong glutes and hamstrings help improve posture, alleviate lower back, hip and knee pain, enhance athletic performance, reduce bone density loss, and even burn fat (especially in the abdominal area).

5. Having a big butt may prevent injury. Developing strong glutes is not only essential for optimal performance, but also can decrease your risk for injury in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain.

6. Having a big butt will help your athletic endurance. Strong glutes are essential in almost every sport, as they are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. They are also responsible for effective hip extension.

7. Let’s face it big butts look fantastic!

Want that strong butt? Become a barre babe. That is the best way to build your behind, this I cannot deny.

Check out these articles
https://www.livestrong.com/article/13729264-benefits-of-big-butt-and-thighs/
https://poosh.com/can-a-stronger-butt-really-lead-to-better-sex/
https://www.webmd.com/fitness-exercise/news/20151111/strong-legs-linked-to-strong-mind
https://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/

Here is my latest Youtube video to strengthen your glutes.

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17 Morning Exercises that Make You Feel Amazing!

dlmoll — Tue, 14 Oct 2025 01:26:43 +0000

Almost every morning my husband and I have been getting up and doing these 17 morning exercises that make you feel just amazing! And if we do not do them, our body knows. We do not feel as good throughout the day. My husband has back issues and needs them to loosen up and release the strain in his back. I need these exercises for my hips and knees that don’t always feel great in the morning.

How did I find these exercises. If you have done my class, you know I am all about doing exercises that are functional and make you feel good. My friend, who’s also a fitness instructor, sent me a video (on the left) with simple daily exercises designed to make you feel amazing. After trying them, I was hooked! I started searching for more videos and discovered they’re actually a form of Qi Gong and Tai Chi.

Unlike traditional Qi Gong or Tai Chi, these movements are faster and less meditative—but they still feel incredible. I realized it’s because they work the fascia, the thin layer of connective tissue that surrounds and supports your muscles and organs, helping everything move smoothly and stay aligned.

After watching and studying and doing many hours of YouTube and Instagram videos on Tai Chi and Qi Gong, I compiled a list of exercises and a sequence of 17 exercises my body is addicted to doing every morning. Below is the video of each exercise. Print out the exercises, memorize, then you too may find yourself addicted to feeling good.

Here is my list of exercises:

Hops -hop loose for up to a minute. Hops are great for your lymphatic system because it helps stimulate the flow of lymph — the clear fluid that carries waste and toxins out of your body. Unlike your blood, your lymph doesn’t have a heart to pump it, so it relies on movement and muscle contractions to circulate. It is also good to build bone density.
Waves – bend knees, round down then lift arms. Add lift to toes. This is an exercise I have always done in Barre my barre warmups. It is great for your back.
Arm Swings to Toes – lift arms up, lift on toes. Add 1 arm, 2 arms, hands in back, twist up , lift arms pull back.
Arms Open and Around – open up and around, open front and around
Clap Front and Back – Clap hands in front and back
Trunk Twists – Twist side/side, add open up, add open arms in twist
Golden Turtle Playing in Water – legs hip width apart, bend over hamstring string, opposite arm to opposite leg
Dead Arms – loose arms, swing around, one arm on back, one arm hit shoulder
Golf Swings – loose arms swing side to side
Cross Leg Behind – one leg crosses behind, arms up and over, try one arm up and over, both arms, circle arms up and over, open arms to side
Marches – one knee up, add hit knee, add alternate twist to knee, add arms swing to side, add kick knee to bum
Wide Squats – wide legs, toes to the corners, add arms up, arms up and around, twists, hands on knees twist
Hit Back Foot – hit same foot with same hand, add opposite hand to foot, hit hand to opposite hand in front
Palms Together Open to the Back – hands in front together open up to side, add cross, repeat same side, alternate each side
Windmill – stagger one foot front, one back. One arm front, one back. Circle arms back. Add Bent arms around back.
Bicycle Knees – swing leg back and forth, one leg up and circle around forwards – reverse backwards. Switch knees
Taps – tap elbows, armpits, shoulders hips, bum, down legs and up. This also works your lymphatic system.

Here are some Instagram sites I like to follow with these helpful Qi Gong and Tai Chi Exercises:

What is Qi Gong and Tai Chi?

Qi Gong (also spelled Qigong or Chi Kung) is an ancient Chinese practice that combines gentle movement, controlled breathing, and focused intention to cultivate and balance qi (vital life energy) in the body.

It’s both a form of exercise and a meditative healing art, often described as a moving meditation. Qi Gong is one of the foundational practices of Traditional Chinese Medicine (TCM), alongside acupuncture and tai chi.

Key aspects:

Qi (energy): The life force believed to flow through the body’s meridians.
Gong (skill or cultivation): The practice or discipline of developing that energy.
Purpose: To promote physical health, mental clarity, emotional balance, and spiritual growth.

Benefits:

Reduces stress and anxiety
Improves flexibility and balance
Enhances circulation and energy levels
Supports immune function and longevity

There are many styles — some focus on health and relaxation, others on martial arts or spiritual development — but all emphasize harmony between body, breath, and mind.

Find out more about Qi Gong.

Tai Chi (also known as Tai Chi Chuan or Taijiquan) is a traditional Chinese martial art that combines slow, flowing movements, deep breathing, and focused awareness. Originally developed for self-defense, it is now widely practiced for its powerful health and relaxation benefits.

Here’s a quick overview:

Meaning: “Tai Chi” translates to “supreme ultimate,” symbolizing balance between yin and yang (opposing energies).
Practice: Movements are performed slowly and continuously, promoting flexibility, strength, and calmness.
Benefits: Improves balance, posture, coordination, and mental clarity while reducing stress and anxiety.
Styles: There are several styles, such as Yang, Chen, Wu, and Sun, each with distinct characteristics.
Focus: Emphasizes internal energy (Qi), breath control, and mind-body harmony.

In short, Tai Chi is often called “meditation in motion” — a graceful practice that supports both physical health and inner peace.

Find out more about Tai Chi.

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The Fast Metabolism Diet, My Results

dlmoll — Thu, 26 Jun 2025 15:07:15 +0000

Following the Fast Metabolism diet, my results were a 10 pound weight loss in 28 days! That is a menopause, can’t lose anything weight loss. And after two months, I had kept the weight mostly off even though I went back to my old eating ways.

In the past, I have tried to diet before only to lose maybe 5 pounds and then gain it all back almost immediately after I lost it.

I would say the Fast Metabolism diet is a success. This Fast Metabolism diet is different. It is more of a lifestyle change rather than a diet.

Every year for Lent (a Christian 40 day fast before Easter), I try to do something healthy for myself, a change in my lifestyle. I have tried no sugar, no alcohol, or no white flour. I have even tried no sugar, alcohol, dairy and no white flour. That was a tough fast. After that 40 day fast I had only managed to lose about 5 pounds. A month later I had gained it all back.

Hitting menopause has been hard for me. It was impossible for me to lose any weight. Although on this Fast Metabolism diet, I was actually able to lose and keep off my weight.

Haylie Pomroy - The Fat Loss Whisperer

Anyone who knows me, knows I am the podcast queen. I love to listen to podcasts. One podcast I listened to had this guest Haylie Pomroy. Haylie Pomroy is known as the fat loss whisperer to so many Hollywood stars. Below is the Dr Josh Axe Youtube video to the episode I had initially listened to:

I was able to pick up this bestseller book on Amazon. Because this book came out in 2013, I was able to get it used for much cheaper.

After I read the book, I was convinced to try the diet. It made sense. This diet coaxes fat from your body. If you starve yourself, your body holds on to the fat. If you exercise too much, your body holds on to the fat. If you eat chemical laced diet foods, your body holds on to the fat. If you don’t eat enough fat, your body holds on to the fat. It is not as simple as calories in calories out.

Weight loss is not as simple as calories in calories out, or work out like crazy and expect to lose weight. Your body does not work that way.

On The Fast Metabolism Diet

I must admit this diet is not easy. You do have to give up a lot for the 28 days: no alcohol, no caffeine (that is a big one), no sugar, no processed food, no soy, no corn, no wheat, no dairy. BUT it is only for 28 days.

In this book diet stands for “Did You Eat Today”, you eat 5 times a day. You also have to eat certain foods on certain days. On Mondays and Tuesdays you eat more carbs, on Wednesdays and Thursdays – more protein, and Friday, Saturday, and Sunday – more healthy fats. There is a science behind this. Your body needs to cycle through and eat different foods. It is not good to eat the same foods all the time.

There are recipes at the end of the book, and there is also an additional recipe book. Most of the recipes are actually pretty good.

The best part of this diet is that there is an App that will help you figure out what to eat. Eating out is a challenge, but with the app, you can figure out what to eat.

The App will also track your weight loss and your water. You need to drink half your ounces in water a day. Hydration is important for weight loss.

Exercise is required for this diet plan. You need to do cardio on Mondays and Tuesdays, strength training on Wednesdays and Thursdays, and easier exercise on Fridays, Saturdays and Sundays like yoga or Pilates.

After the Diet

This diet helped me change the way I thought about food. I can live without processed food. I can live without fried food. I can live without so much sugar. I can live without alcohol.

This diet helped me also to be mindful of my water intake. I have kept the habit of drinking my ounces (1/2 weight in pound in ounces of water approximately). In the morning I drink 32 ounces to flush my body. Throughout the day I only have to drink about 3 more glasses of water, easy.

After the diet I was able to keep off the fat. And if I did indulge, within a week the fat burned off. I also have kept a lot of the diet foods and schedule. Mondays and Tuesdays I try to eat more carbs. Wednesdays and Thursdays I do try to eat more protein. Friday – Sunday I do try to get more healthy fats in.

I did end the diet before my goal weight. After my vacation from Costa Rica I did try the diet again. Although I was not as strict. I got back down to my original weight loss. This is okay, I feel great. I think I will just hang on to parts of this diet and see what my weight will be in a year.

In Conclusion:

Yes I do recommend this diet for anyone with a high degree of self disciple. The food is good. It is hard to keep to the schedule. The weight loss was pretty magical. Many people noticed a difference right away. You are able to lose weight without losing muscle, which is important. Weight loss with muscle loss, is not good. You will only end up gaining back weight and then some.

In the future I might try this diet again next Lent.

I think the Fast Metabolism book is enough. The additional recipe book does not offer that many more better recipes to use. The Fast Metabolism book does offer quite a few delicious recipes. You can also find it used on Amazon, it does not cost that much so you might as well get it too so you can have more eating options.

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Memorize this Classical Pilates Sequence

dlmoll — Fri, 07 Mar 2025 17:32:03 +0000

Memorize the Classical Pilates sequence so you can take Pilates with you wherever you go. Are you traveling, can’t make it to the gym? Are you busy and only have 15 minutes to exercise? Is your favorite Pilates instructor out of town? Why not give yourself the power and knowledge of memorizing the Classical Pilates Sequence.

There is Classical Pilates and Contemporary Pilates. Classical Pilates follows a sequence, it is how Joseph Pilates designed Pilates. In Contemporary Pilates, the teacher decides the sequence.

I prefer to teach a Classical Pilates sequence. To me, there is magic in the sequence. The sequence is so great for realigning your hips, strengthening your back and working your core.

Memorize this Classical Pilates Sequence Below:

This sequence is not the exact Pilates Sequence, it is modified for the average person to do at home. Some of the original Pilates exercises it is better to have a Pilates instructor to monitor your form. Watch the video after the list to demonstrate each exercise.

Print out this Classical Pilates Print Sequence

One Hundred – the reason why the one Hundred is called the one hundred, is because you pump your arms 100 times. You are on the floor, low back is rounded to the floor, bend your knees, pull up using your arms. You should feel rounded in your back. With one or both arms, pump your arms in a five count exhale out/inhale in 5 count. You can table top your knees, lift your legs straight, or bring your legs down a bit lower without lifting your low back off the floor. Pump arms 100 times.
Roll Up and Over – start on your back, arms extended out long. Using your core lift up – inhale, and over – exhale, look at your center body as your roll over. Lift up your spine straight inhale before rolling down one vertebrae at a time – exhale. Try to do 5 to 8 times.
Rolling like a ball- sitting up, hold on to your knees and roll down over your rounded back. Do not roll on your neck. You also can partially roll down. Do this 5-8 times.
One Leg Circle- lay on your back. One leg over your hip, the other is long on the ground or bent. Circle your leg across you other leg and then around. Do this 5-8 times, then circle the other direction the same about of times. Switch legs.
The Abdominal 5 Series (do each 5-8 times):
– One Leg Stretch on back, one knee bent, one leg extended. Touch knee or ankle or knee and ankle, switch legs after 2 quick exhales
– Double Leg Stretch hold both knees in to your center, extend out arms and legs
– Scissors one leg straight up, one leg straight, exhale quick 2 times, switch legs
– Double leg lift hands framing tail bone, or rounded up behind your head
– Bicycle one knee pulled in, other leg extended. Exhale quick 2 times, switch legs
Spine Stretch sit up with a straight back, feet yoga mat width apart, round over an big imaginary ball and look at the center of your body then stack your spine straight, do around 3-5 times.
Saw sit up with a straight back, feet yoga mat width apart or a bit wider, arms stretched out to the side, turn and find the opposite pinky toe, reach further and further, switch sides, do each side once or twice.
Cork-Screw (optional) on your back, feet straight above your hips, feet come in towards your face, legs close together, make a circle around using your hip back to above your face. Circle back the other way. Do 3-5 times each way.
Back Work roll to your belly, with your feet on the floor, elbows bent, lift upper back. Do a few times. Fold hands and put your forehead on your hands, lift your legs. Also do a few times. If you want, add lifting upper body and legs, do a few times. Add swim your hands and feet for a few breaths before you childpose. On all 4s, do cat/cow stretch.
Outer Thigh Work roll on to your side hip, line yourself up on the edge of your mat, bring your feet over to the other side of the mat.

Do each section 5-10 times:
– Point flex as raise and lower straight leg on top
– Point with control swing leg forward, flex bring leg back
– Circle top leg one way, small controlled circles, after 5-10, circle the other way
– Cross leg over on top, pinning top knee to the floor. Straighten out bottom leg and lift/lower for 10-20 counts.
Teaser (optional) – sitting on tailbone, grab behind thighs. Try to let go one or both arms, try to straighten legs and arms, hold for a few breaths.
Plank (optional) – belly on floor, elbows under shoulders, hands are separated. Walk legs together, lift bum. Stay here or come up to your toes. Hold for a few breaths.

Below is a video demonstrating Classical Pilates. Once you memorize this sequence, you too will have to power to make your body feel fantastic at any time!

Joseph Pilates initially created Pilates and called it “Contrology“.

When doing Pilates remember to:

Control your breath – breathe in through your nose and out of your mouth like you are blowing out a candle. This is the simple way to breathe in Pilates. There is more to the breath work :Learn more about Pilates breath work.
Control your movement – Put your mind to what your body is doing. Don’t just do these exercises but really put your mind to your core and control your strength.
Focus on Building your whole Core – Core is from your shoulders to your hips, front and back. Core is not just your abs. There is something magical in the way the classical sequence works all these parts of the Core.

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What is a Vibration Plate?

dlmoll — Wed, 22 Jan 2025 00:19:20 +0000

I am a podcast queen. I listen to podcasts all day long. In December I ran across a podcast that talked about the benefits to your joints by standing on a Vibration Plate. The one they wanted to sell was about $5000! What the heck! That is way too much money. On Amazon I found one for about $130 on a Black Friday deal.

My husband has been dealing with bad knee issues, so I decided to get one for him for Christmas. I must say he does use it often during the week. And his knees are feeling a bit better.

Because I am a fitness nut, I also tried it. I like it. It does feel good to stand on it. Not only that, but there are exercises you can do on the Vibration plate. In just 15 minutes you really do feel like you got a workout.

Below you will find a 15 minute workout I designed on the Vibration Plate.

If you would like to buy a vibration plate Click Here to buy the Waver LifePro on Amazon.

Here are 10 reasons to try a Vibration Plate:

Improved Muscle Activation: Vibration plates can stimulate multiple muscle groups simultaneously, leading to better muscle engagement and activation during workouts.
Increased Strength and Power: Regular use of vibration plates has been shown to enhance strength and power, especially when combined with resistance exercises like squats or lunges.
Enhanced Flexibility and Mobility: The vibrations help loosen tight muscles and increase joint mobility, making stretching more effective.
Better Circulation: Vibration training can improve blood flow and circulation, which can speed up recovery, reduce muscle soreness, and promote overall health.
Convenience: Vibration plates are compact and easy to use at home, making them ideal for quick workouts without the need for extensive gym equipment.
Supports Bone Health: Studies suggest that vibration training may help increase bone density, reducing the risk of osteoporosis, especially in older adults.
Low-Impact Exercise: For those with joint pain or limited mobility, vibration plates provide a low-impact way to work out without placing stress on the joints.
Boosted Metabolism: Using a vibration plate can raise your heart rate, helping to burn calories and improve overall metabolic rate.
Rehabilitation and Recovery: Vibration therapy can be a helpful tool for rehabilitation, as it aids in muscle relaxation and reduces stiffness after injuries or surgeries.
Time Efficiency: Vibration plates allow you to achieve significant results in a short amount of time, with sessions as brief as 10–15 minutes being effective.

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10 Stretches You Should Do Everyday

dlmoll — Tue, 14 Jan 2025 17:37:29 +0000

Why is stretching good for you? Why do we need to stretch? Well for one we need range of motion, it helps our posture, elevates back pain, helps us be less stressful, increases our circulation, helps our joints. Stop stretching and you will feel tight and sore.

There are so many stretches to choose from, I tried to narrow down to 10 stretches you need.

1. Neck stretch – neck pain stinks. It sneaks up on us, one day we go to bed, the next day we wake up and cannot turn our head. Want to avoid that, stretch your neck every day. My favorite way is to lean my head to one side and relax my neck.

2. Shoulder stretch – shoulder pain stinks. We pull something suddenly and then we cannot raise our arms overhead. To prevent that, keep raising your arms overhead. Your joints and muscles with atrophy if you don’t use them. Stop raising your arms, then you will not be able to raise your arms over your head. Add a bear hug for your back shoulders too.

3. On Back Knee Stretch – on your back hold onto one knee, add a twist. This will stretch your back, hip, hamstring. I love stretches that stretch more than one body part. Everything is so interconnected.

4. Cat/Cow Stretch – on your knees lift your back to an arch, bring your back down. This will help expand your back. You can add a leg and opposite arm lift.

5. Sitting Hip Twist – this stretch can help alleviate sciatic nerve. Twisting is great for your back, hips.

6. Butterfly – sit with legs bent to the side bring knees up and down. This will help your hips and back. Try not to hold on to your feet but your ankles instead.

7. Forward Fold – sit with legs forward, lead with your chin and aim your chin to your toes. Keep your back as straight as possible, you can also do this with a rounded back. It is actually good to do this both ways. It is a good stretch for your back and hips. This can also be done standing.

8. On Back Hamstring Stretch – One leg at a time on your back, lift up one leg and stretch leg. If your leg cannot go straight, you can bend your knee. This is for your hamstrings and back.

9. Child Pose – on your hand and knees, with your knees together or knees apart sit toward your heels with your arms stretched out. This stretch is not only relaxing, but it stretches your back and hips and shoulders.

10. Feet Up the Wall – this is a very relaxing pose. On your back put your feet up the wall and just relax. This is great for your back and hips and hamstrings. You can relax into this pose for 1-5 minutes.

Below is a video where I do all these stretches and more:

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