Coalition on Children and Weight San Diego has been an organization here in San Diego that has taken a stand on the recent childhood obesity epidemic. I have been in the process of involving my company, Mozis Wear, to donate funds to this organization. There have been some good ideas for this process. One idea I do like, was taking one of shirts and donating a % of those proceeds. My ultimate goal would be to eventually have my own foundation that teaches, helps, and educates families to live a healthy life.

Here's some information I pulled off the Coalition on Children and Weight San Diego's Newsletter this past month that I thought I would share. "Menu Labeling as a Potential Strategy for Combating the Obesity Epidemic The County of Los Angeles Public Health Department released a study on the impact of menu labeling on L.A.'s current obesity rates. The report estimates that menu labeling would avert 38.9 percent of the 6.75 million pound average weight gain in the county population aged 5 years and older." Check out this link for more information.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Getting out of rut can be a challenge. We all go through them, its just how do we get over them and start back on the right path. It's funny because most of my clients think that I'm always happy and everything is great. I take that as a compliment, but to tell the truth I go through those frustrating times like everyone else.

Right now is a weird time in the world. There seems to be so much negative things happening in the world, I think its taking a toll on peoples mind sets. There seems to be disasters every week. The economy is bad. People are losing their jobs. Gas is at a all time high. Where does it end? Well one good thing, we don't have control over most of these things, so why dwell on them?

I'm not saying don't think about them, but dwelling on these types of things will drain your energy and everyone around you. I found out for myself that momentum is huge. Do something positive, anything. Working out, taking a walk, or maybe even calling an old friend that makes you feel good. I like to do something that I wouldn't normal do. It makes me feel good to get out there and start doing, whatever that is. Keep moving-Physically and mentally.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Free core body workouts that you can do with resistance bands are provided in the video below. The transverse twist with a squat, works multi muscle groups, which includes the legs and core. Training multi muscles group is the best way to get a quick workout and see the best results.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Free printable exercise log now available on my website at Moses In Home Fitness. Many of you have asked for some sort of workout plan. Hope you don't mind me sharing my personal preference, which is 2 days splits. One day Ill do chest, shoulders, and triceps. The next day I'll do back and biceps. Always doing some sort of core work on each work out and stretching exercises.

The reason I train that way is because of what I have learned over the years. That is to workout hard, but to also recover just as hard. That's the only way you'll grow(see results) without getting injured. I seen it all to often before. The times when I pushed myself too hard were the times injuries were more frequent. Injuries are no fun and can set you back 8 to 10 months, maybe more.

Getting back to my point. Why do I workout like this? Training the chest, shoulders and triceps on one day makes perfect sense. All these muscles groups mainly work together, so they should all rest together. Example: Say I'm doing a push up for my chest. This exercise also works the shoulders and triceps. If you trained this way, your workout schedule would look like this. Monday, Thursday-Chest, shoulders, triceps Tuesday,Friday-Back, biceps. That's 72 hours rest per body part. That's an awesome recover time frame. You will have healed and be ready for your next workout. This exercise plan is injury preventive. Let me know how your workouts are going.

Check out my Free Printable Exercise Log at Moses In Home Fitness.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Organic wholesale clothing by Mozis Wear will be available starting in June '08. For everyone that has asked to hold Mozis Wear in their store, I want to thank you for your business.

Mozis Wear has been on a steady and exciting adventure. Things seem to be going in the right direction. Next weekend, June 1st, there will be health fair that I'll be attending and selling Mozis Wear. This will be another opportunity to see what people think. It will be an older crowd, but should be interesting.

I want to share why buying organic wholesale clothing by Mozis Wear is important for the planet. "Certified organic cotton is cotton grown without the use of harmful pesticides, herbicides or artificial fertilizers. It is also free of formaldehyde finishes. Organic cotton wears well and is extremely breathable, unlike synthetics that pill, emit static electricity, prematurely age and trap perspiration. Non-organic cotton is commonly portrayed as natural, yet it is highly cultivated and processed which contaminates groundwater and ultimately drinking water, poisoning the food chain."

" Natural and organic fiber fabrics are processed with as few chemicals and harmful impact on the environment as possible. By purchasing natural and organic fiber clothing you are supporting environmental causes. By purchasing sustainable clothing that reduces environmental impact, clothing that supports and nourishes the earth and the lives of all people involved in the process of growing, manufacturing and distributing the clothing, you also support the principals of Fair Trade working conditions, earth and animal welfare."

You can read the rest of this article here. Thanks for visiting and please let me know what you think of organic clothing.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

What are the best exercises for stretching the hamstrings? Stretching the hamstrings is very important and often neglected. So many of my clients come to me with tight hamstrings, most of them have lower back pain associated because of their tight hamstrings. Tight hamstrings are one of the biggest contributors to lower back pain. 3 out of 5 people will experience lower back pain in their lives at one time or another. If you play sports with some sort of back pain, you understand how hard it is to play the game at your full potential. This easy test and stretch can protect you from potential back pain.

Hamstring Test:

1. Lay flat on your back with both legs on the floor.
2. Lift left leg up as high as you can while keeping it straight(knee should be slightly bent).
3. Left leg should be at 90 degrees in the air for correct hamstring flexibility (1a).
4. If your leg can’t extend to 90 degrees, you test positive for tight hamstrings.
5. Repeat test for right leg.
   

1a. Hamstring Test

Hamstring Stretch:

1. Lay flat on your back with both legs on the floor.
2. Lift left leg up as high as you can.
3. Pull your toes back toward your shin as leg is in the air.
4. As you slowly lift your leg pull behind your knee until a gentle stretch is felt. (1b)
5. The thigh must remain vertical without allowing the spine to move.
6. Hold for 20-30 seconds
7. Repeat for 2-3 reps.
   

Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt. Lumbar spine(lower back) must remain neutral.

1b. Hamstring Stretch

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

How to avoid gaining weight on a holiday weekend can be a challenge. All the parties and family time can be overwhelming. What can I eat? What should I avoid eating? Can I just splurge this weekend and then start my diet? These are all questions my clients have been asking me for the past week.

What can you eat? Great question. You can eat grilled chicken, lean meats, any type of fish(no deep fried), and eat all the fruit and veggies you want. I tell all my clients what the goal for the weekend should be is limit those high calorie meals. The ones where you eat everything under the sun. Brats, hotdogs, cake, chips with dip, and those soda drinks will sure add those calories up. One meal could add 1500+ calories. These types of splurge meals can set you back weeks with your weight loss goals.

What should you avoid? These are the top 3 things to avoid.

• #1 Alcohol
• #2 Soda & fruit-sugar drinks
• #3 Sweets, cake, ice cream, chips with dip

Set yourself up for success. Change your mind set that its OK if you eat bad this whole weekend. I think many of us make tons of excuses to eat and treat our bodies like we don't care. We say things like, "This only happens once a year", "Its been awhile since you've seen someone(friend or family member) and tell yourself its OK to eat and drink like its the last supper." Yes a few cheat meals will happen, but we can put a limit on those and the calories consumed during the day. Take care of your health, It's your responsibility.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

This past Wednesday on May 21th I did an event with Dr Nick here in San Diego. We demonstrated how to use the resistance bands to his Health Stewards group. This is my 3rd time presenting with Dr Nick and I have to say he one of the most genuine guys I know. We have become friends over the past year and it's always a pleasure to spend time with him.

Around a year ago I came across his story on TV and was inspired to call him. For those of you who don't know about Dr Nick and his story, I recommend you visiting his CHANGE and reading his story. Back in 2001 he was weighing 467 lbs, within 1 year he had lost close to 280 lbs.

Check out our audio clip from last year. This was the first time we spoke together on a conference call.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

This is our photo shoot on May 18th at the fitness studio. There were a total of 2 guys and 2 girls wearing Mozis Wear and posing for the camera. Overall it was a great success. Thanks to everyone who participated. Please let us know what you think.

Resistant exercise bands for a whole body workout can be done in under 30 minutes. This exercise is a stationary lunge with a side lateral raise. You will be working the quadriceps, hamstrings, glutes, & shoulders. For best results when trying to lose weight I recommend doing a whole body workout 3 times a week. If you do it efficiently you can complete the routine in under 30 minutes.

Quick example:

1. Stationary lunge with side lateral raise
2. Push up
3. Squat with a standing row
4. Oblique twist

Do all exercises three sets with repetitions 15-20. Go until you feel fatigued, but do not over do it when starting this program. These resistant exercise bands are one of the cheapest tools with the biggest upside. The exercises are endless.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Current t-shirt styles for Mozis Wear will be posted in the next few weeks. Many of you have been asking about my new Mozis Wear designs, so we are doing a photo shoot this Sunday to provide everyone with the new styles and designs. We are also thinking about doing a video of the photo shoot. So if have a request or suggestions please let me know.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

A rubber band exercise program is provided in the video below. I recommend doing this routine three times a week and repeating this routine three times when working out. 12-15 repetitions should be performed for every exercise.

The first exercise is the stationary lunge with a side lateral raise.
Muscle groups involved: Quads, hamstrings, glutes, & shoulders.

The second exercise is the push up with Resistance.
Muscle groups involved: Chest, shoulders, & triceps.

The third exercise is the squat with a twist.
Muscle groups involved: Quads, hamstrings, glutes, & obliques.

This rubber band exercise program is quick and effective. If you have any health concerns or issues please contact me and I'll give you a few recommendations.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Craigs List San Diego is a great place to find clients, customers, and great products. I have been promoting my personal training business on Craigs list for the past 2 years and I would say since I've started, I have received 7 new clients and 5 amazing contacts that have helped me with my business.

I've met a web developer, massage therapist, nutritionist, photographer, and fitness models. As you can see for the price of advertising(which is FREE) Craigs List San Diego has been good to me. I know many of you don't live in San Diego, but Craigs List is now world wide. I recommend giving it a try and see if you can find what you're looking for, I know it has helped me. Thanks for all your positive feedback.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Okay, my web guru thinks we have this all fixed now. I took him several hours but it seems that blooger was/is not working with a Yahoo hosted domain any longer (secret battle maybe)?

Anyway, you'll notice a new look as we had to redesign everything and change the format. I'm still working on putting everything back where it was but for now at least I can post new blogs and get my loyal fans some new exercises and information.

Thanks so much for being patient. Welcome back!

Hello everyone, I have been having issues with blogger, but I think I finally figured this out and am now able to post again. -oops, maybe I spoke to soon, seems to be intermittent issues.

Thanks for all your patience.