Frequently Asked Questions (FAQ)
Do at home workouts really help you achieve your fitness goals? Can I get an effective workout virtually?
Answer: Yes! Remember, achieving your fitness goals is related to the effort you are willing to put in to changing your lifestyle. Strength training, cardio and proper nutrition ALL impact achieving your goals.
I spend more than 6 hours a day sitting at my desk. What stretches would you recommend?
Answer: Runner’s Lunge/Stretch is a GREAT stretch to help loosen the hip flexor muscles, which can get very tight after prolonged bouts of sitting.
Workout equipment online is sparse and/or incredibly expensive. What are your recommendations for ‘must-have’ exercise equipment?
Answer: Yoga mat, a set of 3-5 resistance bands (with handles), 2 sets of dumbbells (1 set light to medium and one set heavy) and a stability ball. This is also the equipment I recommend for those who take my classes, though it isn’t required.
How do I find my resting heart rate?
Answer: For 3 mornings in a row, before you get out of bed for the day, take your pulse for 1 minute and count the number of beats in that minute. After 3 days, take the average of all 3 readings. This is proven to be the best time to determine an accurate resting heart rate.
If I want to lose 1lb per week, what is my daily caloric reduction?
Answer: One pound of fat contains 3500 calories. To lose 1lb a week, you must reduce your caloric intake by 500 calories every day (500 x 7= 3500 calories)
I am working out and my clothes feel looser every week, but the scale is not changing and I’m not losing weight. How can this be?
Answer: Muscle is denser than fat. You are building muscle mass and losing fat mass. Your weight as read by the scale alone is not a good indicator of if you are ‘losing’ weight. It is common for people to be ‘shrinking’ even though the scale varies very little or stays the same.
I do not have a treadmill at home and I have a tough time getting in good cardio in the fall and winter months. What can I do to supplement cardio at home without equipment?
Answer: Cardiovascular exercise strengthens the heart and lungs. The largest muscles in the body are located below the waist. There are an infinite number of bodyweight exercises that utilize these muscle groups to elevate the heart rate and keep it elevated for a desired duration of time.
Are foam rollers effective?
Answer: Yes! When used properly, foam rollers help loosen tight fascia (connective tissue) around muscles, helping the muscle to return to normal length. Foam rollers can also be used for muscles that are difficult to stretch normally.
How do I get six pack abs?
Answer: You already have them. The amount subcutaneous fat (directly beneath the skin) and visceral fat (surrounding the organs) play a role in the visibility of your six pack. In order to see your six pack abs, you must reduce the amounts of subcutaneous and visceral fat in the body. That old saying, “Abs are made in the kitchen,” is not far off the mark.
My lower back is very tight. Are there things you recommend to help with muscle tightness and lower back pain?
Answer: Lower back tightness and pain can happen for several reasons. I typically recommend stability core exercises (planks, side planks, dead bug) to start strengthening the core. A common misconception is that your ‘core’ means only your abs on the front, but think of it as a weight belt that goes all the way around your body.
I never eat breakfast. Is it true that is the most important meal of the day?
Answer: Yes! You do not drive your car on an empty tank of gas and expect it to function properly. You should not expect your body to operate without proper fuel. As difficult as this sounds, it is possible to train the body to crave and require breakfast.
How much water should I be consuming every day?
Answer: ½ your body weight in ounces is the minimum amount of water you should consume on a daily basis.
Is alcohol bad for you?
Answer: I am not a fan of dogmatic statements. In large quantities, anything can be detrimental to your achievement of your fitness goals or your health in general. I do not support dieting or eliminating ‘things’ from your diet unless a doctor has told you to do so. I am a fan of ‘everything in moderation.’ Of course, the truth remains, the healthiest option is to abstain from alcohol consumption.