Personal Trainer Josette Lindsey is answering your questions this month. Exercise and fitness have always been a part of Josette’s life, whether she was preparing for an upcoming softball season or just working out to stay fit and healthy. She graduated from SUNY Brockport in 1990 with a degree in Physical Education and Sports Management, and then taught children’s fitness classes for four years.

She then transitioned to adult fitness and personal training, and has worked at Midtown for five years.

Her favorite part about her job comes from the satisfaction she receives when her clients tell her how much better they feel after their workouts. She takes great pride in encouraging them to take better care of themselves, and loves watching their progress over time.

Reader Question: I am a distance runner and I’m interested in starting Pilates. What are the benefits of Pilates specially for runners?

Josette: While running is excellent for cardiovascular fitness, it can lead to muscular imbalances. Pilates is a great tool to strengthen the muscles used for running as well as those that are not.

Runners generally have strong gluteus muscles, hamstrings, hip flexors, and quadriceps.  Pilates can help strengthen these areas as well as those that may have imbalances such as the hip, back, and core area.

I would recommend that a runner look into taking a Pilates mat class or Reformer class. Incorporating Pilates into your running routine will improve overall strength, flexibility, posture, and breathing patterns. Most importantly, it will help decrease the risk of injury and muscle imbalances.

Like any form of repetitive motion, running included, injury can result. That is why it is important to cross-train, using a variety of exercise programs and train the body in all three planes of motion.  Pilates is an example of cross training.  Look into a Pilates class and your body will be happy you did!

Reader Question: I’m a new member and just starting to get back into working in a gym out after a few years off. What’s the recommended balance of cardio versus weight-training? I would like to build muscle and endurance and lose about 10 pounds.

Josette: If you have not been involved in an exercises program for a few years, I would recommend that you sign up for a Fitness Assessment. During this assessment, a trainer will ask you specific questions about your past and present health. In addition, you will be put through a series of fitness assessment exercises including strength, flexibility, and cardiovascular endurance.  This will give the trainer a good baseline to get you started on a fitness program appropriate for you.

I usually recommend a minimum of 3-to-4 workouts per week, including 30 minutes of cardio and 30 minutes of strength training.  Again, the intensity of your workout will depend on the result of your fitness assessment.  For a general fitness program, you should focus on 10-15 reps depending on the exercise. It is important that you perform each exercise with proper form and technique.

For a successful weight loss program, the key is consistency in your workouts as well as in healthy eating habits. If you make a lifestyle change, achieving and maintaining your goals will be much easier and very rewarding!

Reader Question: I am taking a bike trip this summer during which I’ll cover about 300 miles across 6 days or so. What’s the best way to train for this, besides, of course, riding my bike? I am in pretty good shape and work out regularly.

Josette: Prepare yourself for a long distance bike ride by riding 3 times per week and cross-training with strength training exercises, other cardio training, and Pilates or Yoga.  For the 3 days that you are training on a bike, have your rides consist of an easy day (mostly flat terrain), a moderate day(hilly) and a long ride (diverse terrain) (Tues/Thurs/Sat respectively).

Each week, increase your mileage by roughly 5-10%.  This will allow your body to adjust to the ride physically and mentally. Sitting in the saddle for long periods of times is an adjustment all in itself.  It can sometimes feel uncomfortable if you tackle it too aggressively.

On another day, implement a strength-training program to help you build power in the legs and to strengthen your upper body. On another day attend a Pilates or Yoga class to help you improve core strength and flexibility. Cross training by using other cardio fitness machines such as the elliptical or stair stepper will enhance your cardiovascular stamina.

For a more in-depth training program from an avid outdoor cyclist, I would refer you to one of Midtown’s experienced riders and trainer, Doug Rousho.  His Psyclewerks 2.0 class starts May 1^st and takes place on Sundays at 12:30 and runs for four weeks.

Reader Question: My spouse has a lot of weight to lose. I have tried for years to encourage him to work with a trainer and commit to a healthy lifestyle, and nothing has worked. From your professional perspective, is there anything I can do to help him, or should I just back off?

Josette: As Midtown members, you and your spouse are entitled to three orientations, a fitness assessment, and a one-on-one personal training session. Encourage your husband to take advantage of these services or have a Personal Trainer call your husband and offer these services to him. This will take some pressure off of you.

If that approach does not work, then try a more subtle approach.  Ask your spouse to go for walks with you or a bike ride in your neighborhood or a park.  Also, recommend an activity that you know he enjoys. Maybe tennis or shooting baskets something that involves moving rather than sitting around. Offer to take a fitness class together or with other friends.

Sometimes it is just a matter of getting him to sweat a little or get a little breathless to realize that he needs to get into better shape.

I have had this same issue with my significant other and I did not give up. I continued to ask him to go to the gym with me, take a bike ride, or a brisk walk.  Now he is 35 lbs lighter and feels guilty when he misses a workout.

If all else fails and you are really concerned for his well being, maybe you can discuss it with your family physician and he/she can discuss any health concerns with your spouse at his next Physical Examination. Above all else, do not give up!

Reader Question: Do personal trainers have guilty food pleasures? How do you balance a career that requires you to stay in shape with normal cravings for food that’s not always healthy?

Josette: Personal Trainers are human too! I definitely have my weaknesses and specific cravings. Usually they include fried foods, sweets, or a savory glass of red wine. My rule of thumb is that if I am putting in the hard work at the gym, I can give myself these treats “on occasion,” but the key is “in moderation.”

I do not eat to the extreme.  When I allow myself to indulge, you can bet that I am putting in extra time at the gym the very next day. This way I do not feel deprived and I am not sabotaging all of my hard work at the gym either.

It all comes down to a lifestyle of g
ood diet and exercise habits.  If I am consistent with my workouts and eat healthy 95% of the time, then I know I can give myself those tasty treats once in a while.  Yes, personal trainers are “human” too and we do have our “weak moments”! But truthfully, I love the way I feel when I exercise and each well. For me that will never change!

Thanks, Josette!

Do you have a question for one of the trainers? They’re willing to answer any question you might have, so post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You can find past “Ask the Trainer” posts here.

What do you want to know?