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Generally, what do you do with new clients during their first appointment? |
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Each new client completes a health history questionnaire. It reveals any medical concerns, prior injuries and surgeries, before starting an exercise program. I also complete a fitness assessment, enabling me to design a program, delivering results based upon the individual's goal and timeline. I measure blood pressure, weight, body fat percentage, and various circumference measurements before beginning a training program. And, I monitor that on a monthly basis thereafter. |
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What kind of results should I expect from my training? |
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Everyone’s body responds differently to exercise. You will see an improvement in cardiovascular endurance, strength, flexibility, energy levels, and even self-esteem within the first few weeks. Results will vary with each individual. Balanced nutrition is also a key factor in a fitness regime. I offer menu design programs in order to ensure the best results possible. |
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I like to snack; what snacks will keep me satisfied and energized, so I don’t get the highs and lows when I eat carbohydrates, candy or caffeine?
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It's good to acquire the habit of eating 5 to 6 small meals throughout the day. That helps keep your metabolism at an even keel. Try to choose snacks having a combination of protein, carbohydrate and fat. This will keep you feeling fuller longer, since this combination takes longer for your body to digest, as well as temper blood glucose swings and controlling appetite. For example, peanut butter on whole-wheat crackers, and cereal with nuts. |
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Will lifting heavy weights make me look bulky |
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No, moderately heavy weights will not make you bulky. Women would have to lift extremely heavy weights in order to see huge gains in muscle size. With moderate strength training you will develop tone, not bulk. Be sure to lift heavy enough weights that your muscles fatigue between 12 and 15 repetitions. |
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Should I eliminate all sugar from my diet? |
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You need sugar (aka carbohydrates) to keep your body running efficiently. You can choose nutrient rich starches such as whole grains and cereals. Fruits, vegetables, and even low fat dairy products contain sugars, however they are valuable sources of vitamins, minerals and have disease-fighting chemicals. Try to avoid added sugars such as sweeteners, table sugar or high sugar manufactured foods. Limit you intake of high sugar foods like cookies, soft drinks, and candy for more nutritious choices. |
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What diet do you recommend: Atkins, South Beach, Ornish or Zone? |
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None. Trendy weight-loss plans are accidents waiting to happen. Dieting causes binges and cravings, which leads to overeating. When resuming normal eating habits, you tend to gain the weight back -- sometimes even more!
The best diet is to incorporate a balanced nutritious diet for your body type. Everything in moderation; it's all about lifestyle choices.
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When doing cardiovascular exercise, do I need to keep my heart rate in a fat-burning zone to burn fat? |
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Generally, that is a myth. The most important factor for losing body fat is the total calories burned, regardless of the rate at which they are burned. Although, during low intensity exercise, you burn a higher percentage of calories from fat than you do during fast, higher intensity workouts, carbohydrate supply most of the energy expended. You burn more total calories per minute at a higher intensity. |
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How does exercise help alleviate back pain? |
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Through tailored exercise programs, specific exercises strengthen muscles of the back helping decrease back pain. Most people who exercise, even if it is painful, experience a substantial improvement in flexibility, back strength and the amount and intensity of exercise they can perform. Their backs become more tolerant to the stresses of exercise. They find their backs become stronger and in turn have the ability to perform everyday activities and tasks. |
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What is the difference between simple and complex carbohydrates? |
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Simple carbohydrates are found naturally in fruits, vegetables and milk, which are accompanied by vitamins, minerals and nutrients. Simple carbs are also found in sweets, such as cakes, cookies, candy, soda’s, ECT; which are nutritionally void foods. They take minimal digestion time and pass quickly through the digestive track into the bloodstream.
Complex carbohydrates are foods such as beans, lentils, whole-grain breads and brown rice, ECT. They require more digestion time to pass into the bloodstream. These foods keep you satisfied longer and are rich in minerals, vitamins and fiber.
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How much of a calcium supplement can I take at one time? |
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The best absorption is to take no more than 500 milligrams at a given time. Your body will only absorb so much calcium; the excess will be wasted and excreted. You can separate your intake within the day if you are taking 1000 or more milligrams. Take it with water, avoid taking it with milk. |
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Can I do just cardio to lose weight without lifting weights? |
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No, if you lose weight without lifting weights, you will be more likely to lose muscle along with fat. With less muscle, your metabolism will slow down. The more muscle you have, the more calories you burn, even at rest. You’ll also burn more calories during your resistance workout, which will help you gain muscle and speed up your metabolism. |
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What are good cardio machines to tone the butt? |
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The treadmill, stair climber, and elliptical trainer are great for toning the butt, especially if you increase the incline level or resistance. If your outdoors, try to incorporate walking stairs or hills into your cardio routine. |
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