with the incredible Damarcus Beasley (former US National Soccer Player and Houston Dynamo Player).
with Damarcus Beasley
I Started Out with Nothing . . .
Ask Louis — Free Fitness, Nutrition & Wellness Questions
Have a question about your health and fitness goals? Ask Louis! I’m happy to provide free, practical guidance on exercise and workout plans for specific results, losing weight, building muscle, improving VO₂ Max, the Mediterranean Diet, breathing exercises, post-rehabilitation cardio, healthy aging, and more.
Whether you’re just getting started or looking for ways to improve your current routine, send your question to loumoore2@gmail.com. I’ll do my best to provide a simple, helpful answer to get you moving in the right direction!
1985 Picture
It’s hard to believe it’s been more than 40 years since taking this picture in 1985. I thank and praise God every single day!
Healthy Snacks
A New Chapter for Cida Fitness: A Heart for Cardiovascular Health
Over the past year, Cida and I have spent a great deal of time reflecting on the future of Cida Fitness and how we can best serve others. As many of you know, I experienced a life-changing heart attack last year. That experience forever changed the way I think about health, fitness, and what truly matters.
While I have always believed in the power of exercise and good nutrition, surviving a heart attack gave me an entirely new perspective. Recovery has taught me that good health isn’t just about looking fit—it’s about protecting the heart, improving quality of life, and helping people live longer, healthier, and more meaningful lives.
It also means controlling your stress levels effectively (this was my big problem which I believe was the cause of my heart attack).
Because of that experience, we are excited to announce a new direction for Cida Fitness.
Our New Focus
While we will always value the years we spent promoting community group fitness classes and personal training, our primary emphasis will now be on cardiovascular health.
Our mission is to educate, encourage, and inspire adults—especially those over 50—to:
- Prevent heart disease before it starts.
- Recover safely and confidently after a heart attack or heart procedure.
- Improve heart function through appropriate exercise.
- Learn heart-healthy nutrition habits.
- Reduce stress and build resilience.
- Develop sustainable lifestyle habits that support lifelong health.
This new focus is deeply personal to us because we are living this journey ourselves.
What You Can Expect
Beginning this month, we’ll continue sending our newsletter approximately once each month with practical, science-based information that you can immediately apply to your own life.
Topics will include:
- Heart-healthy exercise after age 50
- Walking programs for cardiovascular fitness
- Mediterranean nutrition and healthy meal ideas
- Strength training for heart health
- Weight management and metabolic health
- Blood pressure, cholesterol, and other heart-health numbers that matter
- Motivation and healthy habit formation
- Stress management and emotional wellness
- Recovery after a heart attack or cardiac procedure
- Living with hope and purpose after a major health event
Our goal is to present information that is practical, encouraging, and easy to understand—whether you’re trying to prevent heart disease or you’ve already begun your own recovery journey.
Visit Our Website
I’ve also been writing many new articles on these topics and regularly posting them on our website at www.cidafitness.com since I had my heart attack in August 2025.
There you’ll find practical information about cardiovascular health, exercise, nutrition, recipes, recovery, and motivation—all designed to help you take positive steps toward a healthier life.
I invite you to visit the website regularly as new content is added throughout the month.
Is This Newsletter Still Right for You?
I understand that this new direction may not be what everyone originally signed up for—and that’s perfectly okay. Some of you may still be involved in sports and high-intensity interval training. I still love these areas of fitness and advise my 2 sons, Marcos and Gabriel, how to train for competitive college soccer (the Fall Season starts in 2 weeks).
However, if cardiovascular health, heart disease prevention, and recovery aren’t topics that interest you, please don’t feel obligated to remain on our mailing list. You are always welcome to unsubscribe, and we’ll sincerely thank you for being part of our journey over the years. (I’ve had this e-newsletter for over 15 years)
However, if you’re interested in learning how to build a stronger, healthier heart—or if you know someone who could benefit from this information—I hope you’ll stay with us.
We believe that even small lifestyle changes can make an extraordinary difference over time.
Thank You
Thank you for your friendship, encouragement, and support through the years. Cida and I are excited about this new chapter, and we look forward to sharing what we’re learning as we continue our own journey toward better cardiovascular health.
Our hope is simple:
To encourage, educate, and inspire people to live healthier, longer, and more vibrant lives—one heart at a time.
With gratitude, stay strong!
Louis
My Morning Walk: A Simple 45-Minute Workout for Heart Health and Recovery
One of the greatest lessons I’ve learned during my journey of cardiac rehabilitation is that sometimes the simplest workouts are the most effective.
This morning at 8:00 a.m., I headed out into my neighborhood for a 45-minute brisk walk. The weather was pleasant, the sun was just beginning to warm the day, and it was the perfect time to get outside before the Texas heat became too intense.
My primary goal for today’s workout wasn’t speed or distance—it was heart rate control.
I intentionally maintained a pace that kept my heart rate below 110 beats per minute throughout the entire workout. This is an important part of my post-cardiac rehabilitation program, allowing my heart to become stronger while staying within a safe training zone recommended for recovery.
Why This Workout Matters
Many people believe that improving heart health requires intense exercise. In reality, consistent moderate-intensity exercise is one of the most powerful tools available for strengthening the cardiovascular system.
Today’s walk provided several important benefits:
Improves Cardiovascular Health
Walking at a brisk, controlled pace helps improve circulation, strengthens the heart muscle, and increases the body’s ability to use oxygen more efficiently. Over time, regular walking can help lower blood pressure, improve cholesterol levels, and reduce the risk of future cardiac events.
Gentle on the Joints
Unlike running or other high-impact activities, brisk walking places much less stress on the knees, hips, ankles, and lower back. This makes it an excellent lifelong form of exercise, especially for adults over 50 or anyone recovering from illness or injury.
Safe for Cardiac Rehabilitation
Keeping my heart rate below 110 beats per minute allows me to exercise confidently while avoiding unnecessary strain on my recovering heart. Every individual should follow the heart rate guidelines provided by their healthcare team, but controlled walking is often one of the safest forms of cardiovascular exercise.
Convenient
One of the best fitness facilities in the world is right outside your front door.
No commute.
No waiting for equipment.
No membership fees.
Just put on a comfortable pair of walking shoes and start moving.
It’s Completely Free
You don’t need expensive equipment or a costly gym membership to improve your health. Walking is available to nearly everyone and remains one of the most affordable and effective exercises ever discovered.
Great Way to Start the Day
Walking early in the morning helps avoid the stronger afternoon sun, especially during the summer months. It also provides a peaceful opportunity to clear your mind, reduce stress, and begin the day with a sense of accomplishment.
The Secret Ingredient: Consistency
If there’s one message I’d like to share with anyone recovering from a heart attack—or simply wanting to improve their health—it’s this:
Consistency beats intensity.
You don’t have to complete an exhausting workout every day.
You simply need to keep showing up.
Walking 30 to 45 minutes most days of the week can produce remarkable improvements in cardiovascular fitness, energy levels, blood sugar control, weight management, and overall quality of life. Those small daily efforts add up over weeks, months, and years.
Remember, your heart doesn’t become stronger because of one workout.
It becomes stronger because of hundreds of workouts performed consistently over time.
My Encouragement to You
Whether you’re recovering from heart disease, trying to prevent one, or simply looking for a practical way to improve your health, don’t underestimate the power of a daily walk.
Find a comfortable pace.
Stay within your recommended heart rate zone.
Be consistent.
Your future self—and your heart—will thank you for every step you take.
My Morning Water Walking Workout: A Simple Way to Strengthen Your Heart
This morning at 9:00 a.m., I walked just one block from my house to our neighborhood swimming pool for one of the simplest—and most effective—cardio workouts I’ve done in a long time.
The Texas heat was just beginning to build, but thankfully this pool has plenty of shade, making it a comfortable place to exercise even during the summer months. Sometimes the best workout isn’t the most complicated one. It’s simply the one you’ll consistently do.
Keeping It Simple
Today’s workout didn’t require any special equipment.
No water dumbbells.
No resistance gloves.
No flotation belt.
Just brisk water walking from one side of the pool to the other for 45 continuous minutes.
Because I recently experienced a heart attack, my cardiologist prescribed a safe aerobic workout with one important guideline:
Keep my heart rate below 110 beats per minute.
To be honest, I felt like I could have pushed much harder. My energy level was good, and I wanted to increase the pace. But recovery is about being smart, not proving how much you can do. Following your physician’s recommendations is one of the best investments you can make in your long-term heart health.
Why Water Walking Is So Effective
Water walking is often overlooked, but it offers some remarkable benefits:
- Provides an excellent cardiovascular workout.
- Significantly reduces stress on the knees, hips, ankles, and lower back.
- Creates gentle resistance in every direction, helping strengthen muscles without heavy weights.
- Improves circulation and endurance.
- Is appropriate for many people recovering from injury, surgery, or cardiovascular events when approved by their healthcare provider.
The natural resistance of the water means your muscles are working during every step, while the buoyancy protects your joints from the impact that comes with walking or jogging on land.
Recovery Is About Consistency
One lesson I’ve learned during my recovery is that progress isn’t always measured by intensity.
Sometimes the greatest gains come from showing up consistently, staying within your prescribed limits, and allowing your heart to become stronger one workout at a time.
Today’s session wasn’t about setting records.
It was about investing in my health for the future.
Give Water Walking a Try
You don’t need to have heart disease to benefit from water walking.
If you’re looking for a low-impact, joint-friendly form of exercise that still provides an effective cardiovascular workout, I encourage you to give it a try. Whether you’re recovering from a medical condition, managing arthritis, carrying extra weight, or simply looking for a refreshing alternative to walking on land, water walking can be an outstanding addition to your fitness routine.
Remember to start at a comfortable pace, stay hydrated, and always consult your physician before beginning any new exercise program if you have heart disease or other medical conditions.
Sometimes the simplest workouts are the ones that make the biggest difference.
Here’s to stronger hearts, healthier lives, and taking one step at a time—whether it’s on land or in the water.
So, What Exactly Is Mackerel?
There are moments in life when something small turns into a surprisingly meaningful win—and for me, that moment happened recently at my local HEB here in Sugar Land, Texas.
I was doing my usual grocery run, sticking to my go-to staples—salmon, sardines, eggs, fresh vegetables—the foods I trust and recommend all the time. But this time, I paused in front of something I had honestly overlooked for years: mackerel.
Now, I’ve always been a big fan of sardines and salmon. They’re nutritional powerhouses and a regular part of my routine. But mackerel? I had never really given it a shot. For whatever reason, it just never made it into my cart… until now.
And I’m glad it finally did.
So, What Exactly Is Mackerel?
Mackerel is a fatty, oily fish found primarily in the Atlantic Ocean and Mediterranean Sea. It’s incredibly popular in European, Asian, and Latin cuisines—yet here in the U.S., it doesn’t always get the spotlight it deserves.
Nutritionally, it’s right up there with the best of the best.
Why Mackerel Is So Healthy—Especially for Heart Recovery
If you’re focused on heart health—whether for prevention or recovery after a heart event—mackerel is a phenomenal choice.
Here’s why:
- Loaded with Omega-3 Fatty Acids
These healthy fats help reduce inflammation, lower triglycerides, and support overall cardiovascular health. - Supports Healthy Cholesterol Levels
Mackerel can help improve your HDL (“good” cholesterol), which plays a key role in protecting your heart. - Rich in High-Quality Protein
Essential for muscle repair and recovery, especially important if you’re getting back into a fitness routine. - Packed with Vitamins and Minerals
Including vitamin D, B12, and selenium—all important for energy, immune function, and heart health.
For someone recovering from a heart attack, foods like mackerel can be a game changer. They provide nourishment without putting extra strain on the body—and they actually help support healing from the inside out.
The Taste? Absolutely Delicious.
Let me be honest—I didn’t go in with high expectations. But wow… I was pleasantly surprised.
Mackerel has a rich, slightly bold flavor—somewhere between sardines and salmon—but incredibly satisfying. It’s hearty, flavorful, and pairs beautifully with simple, clean ingredients.
How I Prepared It (Simple and Powerful)
I kept things straightforward and nutrient-dense:
- Mackerel (fresh)
- Garlic
- Spinach
- Mushrooms
- 3 whole eggs (perfect for two people)
I sautéed the garlic, spinach, and mushrooms, added the mackerel, and then mixed in the eggs for a complete, balanced meal. That combination of protein, healthy fats, and micronutrients made it both filling and energizing.
Final Thoughts
This experience was a great reminder: sometimes stepping just slightly outside your comfort zone can lead to something really worthwhile.
If you already enjoy sardines and salmon, I highly recommend giving mackerel a try. It adds variety, brings incredible health benefits, and honestly—it tastes fantastic.
Next time you’re walking through HEB or your local grocery store, take a second look at something new. You might just discover your next favorite go-to meal.
And if you do try mackerel, let me know how you prepare it—I’m always looking for new ideas!
— Coach Louis
CIDA Fitness
A Review of The Coffee Lover’s Diet by Dr. Bob Arnot
If you’ve been following my content here on this website, you already know that I’ve written quite a bit about coffee and its role in a healthy lifestyle. From approaches like Bulletproof coffee to products from Laird Superfood, I’ve always been interested in how coffee can go beyond just a morning pick-me-up and actually support performance, fat loss, and overall wellness.
Recently, I took a deeper dive into The Coffee Lover’s Diet by Bob Arnot—and I have to say, I really enjoyed both the science and the practical strategies he lays out.
This isn’t just a “drink coffee and lose weight” type of book. It’s a thoughtful, research-backed approach to using high-quality coffee as a tool to improve health—especially cardiovascular health.
The Core Idea: Coffee as a Health Tool
One of the biggest takeaways from The Coffee Lover’s Diet is that coffee—when sourced and prepared correctly—can be a powerful addition to a healthy lifestyle.
Arnot emphasizes:
- Coffee as a rich source of antioxidants (polyphenols)
- Its role in boosting metabolism and supporting fat loss
- Benefits for mental clarity and physical performance
But most importantly, he positions coffee as something that can support long-term health, not harm it.
Sourcing the Best Coffee Beans
Arnot makes it very clear: quality matters.
He recommends choosing coffee beans from:
- Colombia
- Brazil
- Kenya
- Ethiopia
These regions—located near the equator and often at high elevations—produce beans that are:
- Higher in polyphenols
- Richer in flavor
- More beneficial for overall health
Other key tips:
- Choose 100% Arabica beans
- Go with a light roast to preserve antioxidants
- Always buy fresh, whole beans and grind them yourself
Brewing Coffee the Right Way
How you brew your coffee is just as important as where it comes from.
Arnot suggests:
- Grinding beans fresh before brewing
- Using proper water temperature (not overly hot)
- Choosing brewing methods that maximize antioxidant extraction
The goal is simple:
Get the most health benefits out of every cup.
The Ikaria Connection: Greek Coffee & Longevity
One of the most fascinating parts of the book is Arnot’s discussion of the longevity seen in people living in Ikaria—one of the world’s “Blue Zones.”
He highlights three key aspects of traditional Greek coffee:
- Ultra-fine grind
- Almost powder-like
- Increases extraction of beneficial compounds
- Careful heating (not aggressive boiling)
- Helps preserve antioxidants
- No filter
- Leaves grounds in the cup
- Results in higher intake of phenols and beneficial oils
This method produces a phenol-rich coffee that may contribute to:
- Better vascular health
- Improved circulation
- Longevity
Coffee, Heart Health & Vascular Function
This section really stood out to me—especially on a personal level.
About 8 months ago, I experienced a heart attack. Since then, I’ve been even more intentional about everything I put into my body, especially when it comes to supporting cardiovascular health.
Arnot explains that coffee—particularly high-quality, high-phenol coffee—can:
- Support endothelial function (the health of your blood vessels)
- Improve blood flow
- Help reduce the risk of heart disease
Why Phenols Matter
According to Arnot:
- Coffee is one of the largest sources of antioxidants in our diet
- These antioxidants help combat oxidative stress and inflammation
He specifically notes that:
- Phenols act as a buffer against oxidation
- This helps protect arteries and overall heart health
For anyone focused on cardiovascular improvement—myself included—this is incredibly encouraging.
Where and What to Buy
Arnot provides practical guidance on selecting the right coffee:
Look for:
- Beans grown near the equator
- High-elevation farms
- Recently roasted, fresh beans
Stick with:
- Colombia
- Brazil
- Kenya
- Ethiopia
Avoid:
- Low-quality, mass-produced coffee
- Pre-ground options that have lost their potency
How to Drink Your Coffee
This might sound simple, but Arnot turns coffee into a mindful daily ritual.
He recommends:
- Drinking coffee slowly and intentionally
- Appreciating the aroma and flavor
- Avoiding sugar-heavy, high-calorie additions
Use coffee strategically:
- As a morning energizer
- As a pre-workout boost
- Spread throughout the day (instead of all at once)
Weight Loss & Lifestyle Benefits
While the book includes a structured plan (around 1,500 calories per day and 3–5 cups of coffee), the real takeaway is this:
Weight loss comes from:
- Calorie control
- Better food choices
- Strategic use of coffee to support metabolism and appetite
Coffee is not a magic solution—but it’s a powerful tool when used correctly.
My Personal Take
I genuinely agree with the main points and strategies that Dr. Arnot presents in this book.
What I appreciate most is that his approach:
- Aligns with a whole-food, balanced lifestyle
- Emphasizes quality over convenience
- Supports cardiovascular health, which is something I take very seriously now
After my own health experience, I’m always looking for practical, sustainable ways to improve heart health—and this approach fits very well within that framework.
Final Thoughts
The Coffee Lover’s Diet offers a refreshing perspective on something many of us already enjoy every day.
When done right, coffee can be:
- A daily source of powerful antioxidants
- A support for heart and vascular health
- A tool for improving energy, fitness, and body composition
If you’re someone who:
- Loves coffee
- Wants to improve your health
- Is focused on longevity and cardiovascular wellness
…I strongly recommend taking a closer look at this book.
It might just change the way you think about your daily cup.
If you’re looking to take your nutrition, fitness, and overall health to the next level—especially with a focus on heart health—reach out to me at www.cidafitness.com. I’d be honored to help guide you on that journey.