Ask the Trainer

These are fantastic questions!!!!!!!!! Please continue to let me know how I can help you reach your fitness goals!!

Lori Laviolette- Kaliton

A. The truth is there is no proven method to get "rid" of cellulite. Eating a healthy, balanced diet and living a lifestyle that includes physical activity (both cardio and strength training) are important to remember. There are a variety of spa treatments which claim to reduce cellulite, but these are normally the application of caffeine based creams, which make the skin appear more taut. Having tan skin also gives the illusion of having less cellulite.

A. The jury is still out as there is no conclusive evidence either way that stretching before or after  is better. However, the ACSM still advocates a 5-10 minute warm-up followed by a light stretch before you workout as well as stretching after a workout.

A. Both can be effective means to strength gains. Things that need to be considered:  your workout goals, the amount of time per session you can exercise, the frequency of your workouts and the intensity at which you workout. You must effectively overload your muscles in order for them to change. There must be enough resistance/reps to bring your muscles to fatigue.

A. The jury is still out as there is no conclusive evidence either way that stretching before or after  is better. However, the ACSM still advocates a 5-10 minute warm-up followed by a light stretch before you workout as well as stretching after a workout.

A. Both can be effective means to strength gains. Things that need to be considered:  your workout goals, the amount of time per session you can exercise, the frequency of your workouts and the intensity at which you workout. You must effectively overload your muscles in order for them to change. There must be enough resistance/reps to bring your muscles to fatigue.

A. Everyone's genetics will play a role in where on your body you will lose weight.  Following a balanced diet and exercising (both cardio and strength) will help you to reduce body fat. 

A. The American College of Sports Medicine suggests lifting weights 2-3 times per week.  It regularly takes 4-6 weeks to notice results from consistent training. 

Q. What is the best exercise for the backside of the upper arm?

A. There are many exercises that address that area. Some really effective ones include: push ups, dips, push downs on the cable cross over machine with either a bar or a rope, supine bilateral tricep extension on a ball.

As is generally the case, the exercise you choose is not as important as the form with which you execute the exercise, the intensity at which you do the exercise and frequency with which you perform the exercise. All of these parameters need to be appropriate to facilitate change.

A. Probably the most frequently asked fitness question!! Per usual, there is no "one way" to firmer abs. Pilates is certainly a most effective way to address the core, ab area. But Pilates alone will not get you there. Traditional crunches, plank holds, and crunches on the ball are all exercises that address the abs as well.

All of the parameters of exercise I mention above apply to the ab area as well. You must round out your program with enough cardio exercise and appropriate strength training for change to happen.

I have heard that "abs are not made in the gym, they are made in the kitchen!!" I think that illustrates how important good nutrition is to any exercise program. Stop by and set up a consultation with our nutritionist, Allyn Roberts for advice on healthy eating.

A. As is generally the case, it does take some time to truly facilitate change. However, if you have short term goals and would like to feel better, physically, you can do a couple of things.

Ramp up your cardio these next two weeks; maybe increase the intensity of the cardio you have been doing or try an altogether different exercise. For example, if you have been walking on the treadmill, try increasing the speed and or intensity at which you walk or try jogging.

Watch your diet closely and drink plenty of water.

Multi-hip exercises like walking lunges, ball squats and leg presses concentrate on that area of the body. Focus on calf exercises to help develop the lower part of your leg to give a nice balanced look.

A. The best exercise to do in 30 minutes is somewhat dependent on your goals and specific considerations. Consider what you enjoy doing the most. Consider which exercise you can challenge yourself the most with. If you can work at a greater intensity on one or the other, choose that one.

A. Many exercises can be done with the core trainer. The core trainer is designed to facilitate trunk stabilization, alone and while performing various exercises.

Lower body exercises can include: Squats, Lunges, Hip Abduction/Adduction, Step Ups

Upper body exercises can include: Shoulder Presses, Lateral Raises, Bicep Curls, Overhead Tricep Extensions, Push Ups

Speak with a trainer to ensure proper execution of the exercises on the core board. I am available for consultation as is our master trainer, Deb Wilczek. David, our physical therapist/master trainer, can be of assistance as well. Just stop by and set up an appointment!

A. Make sure you are using weights you can lift 8 - 12 times for 1 - 3 sets. This will ensure the weights are heavy enough to make a positive difference in your musculature but are not so heavy that you will put on more size. You must understand that muscle does weigh more than fat so the more muscular you become, the leaner you become but you may weigh slightly more. Make sure to cross train with enough cardio and consider doing Pilates to lengthen your muscles and really strengthen you core.

A. To some degree that depends on your goals. Clarify your fitness goals by speaking directly with a trainer so they can make a specific recommendation based on your needs. You can stop by and see me, Lori, and I can make a personal recommendation for you.

A general rule of thumb is that you should do whatever is most difficult for you first. This way you have all of your strength and it will help you through whichever is the toughest part of the workout for you. Always warm up before you lift weights. So if you are going to do weights first, make sure and do a good 10 - 12 minute warm up with a treadmill or bike to ensure your muscles are ready to work.

A. That's a tough one!!! It sounds like you have a short term goal and are trying to do what you can to get there. Pilates is a great core/abs strengthener so if you can, get to as many classes as possible!! We also have 15 minute ab classes Mon, Tues, Thurs and Friday at noon time. We have the butts and guts class Saturday morning at 8:30 for concentrated strength training. Ab work on the ball is a great way to strengthen that area as well. 

As you probably know, "spot training," is not the preferred mechanism to overall health and fitness, but we all need quick fixes now and again!! With that in mind, make sure you manage your diet well these next few weeks, get in a serious amount of cardio and don't ignore the rest of your body. Stay really well hydrated. Get plenty of rest and you will feel wonderful these next two weeks!!! Good Luck!!

A. First of all, congratulations!!!!  As a mother of one 3 year old, I applaud your courage and strength!! As I mentioned in the previous answer, Pilates/ core strengthening is a fantastic way to strengthen and tone the mid section. Ab exercises on the ball are great also. Check out the abs classes listed in the previous answer also. Make sure you are getting the most out of the rest of your workouts. Make an appointment with me to go over what you are doing, cardio and lifting wise, so we can be sure you are working out in the most efficient effective way possible!! Good luck with your growing family!!!

A. One is not necessarily better than the other. Consider the answers to these questions. What do you like more? What are you more inclined to use? What can you do longer and work the hardest on? The answers to these questions will determine your compliance to using either.  Consistent use is the key.

Now if you have hip problems, knee problems or orthopedic issues that would compromise your form or ability to use either, than we could rule one to be better than the other. As long as you are working out at the appropriate intensity level for the right length of time and frequently enough, either can be a terrific way to get cardiovascular conditioning.

A. Most avid exercisers hate the answer to this question. REST. That will surely cure what ails you. But if you are like most of us that is a tough solution. First be sure you have shin splints. See your primary care physician and get the proper diagnosis. Presuming you have them and you cannot commit to discontinuing your exercise, here are a few tips to remember.

Rest is primary but your can rest from the activity that you think caused the shin splints without compromising your fitness level. Here is your chance to cross train. If you've been running, walking outside for the first time this year or doing more step classes, try the bike, try a spinning class or the elliptical to keep your cardio conditioning strong while giving your muscles a chance to heal. For acute pain, ice is recommended and gentle stretching of the calves may help to relieve some of the pain.

You mention you have good shoes but make sure the arch support in those shoes is right for you. You can have a gait analysis done here with David, our resident physical therapist and he can go over arch support and your bio mechanics. You simply need to make an appointment with him at the front desk.

A. The barbell is placed behind your neck, across the back of your shoulders. Your legs should be hip width apart with a very slight external rotation of your hips. Maintain a neutral spine and gently progress through the range of motion, bending your knees until you come to a 90 degree angle. At that point, keep your abs strong, press through the balls of your feet and your heels to push back up, while slightly extending your spine as your progress back to the starting position. Maintain slight flexion in your knees as you finish the rep. Focus on using your quads and glutes as you work through the range of motion.