Today marks the debut of a regularly occurring feature called “Ask the Trainer.”

At some point, each of us has likely had a question about our training programs, our workouts, our injuries, or whether that glazed doughnut we ate at 11pm will add back on every calorie burned in that day’s spinning class.

The Midtown trainers have graciously made themselves available to answer your questions in person (of course), but also here on this blog.

The first trainer who was willing to submit himself to my line of questioning was Bruce Hedlund.

Bruce has 14 years of personal training experience and has run 17 marathons (including 10 Bostons). He has spent his entire career helping people get fit, stay fit, and strength-train:

Kristi: Tell me about your background.

Bruce: I started training when I was 16 years old. The owner of the gym where I worked out encouraged me to enter the field. I realized very early on that training was the only job I ever wanted. I graduated from SUNY Cortland with a B.S. in Exercise Science, and I am a Certified Strength and Conditioning Specialist.  In addition to working as a trainer for Midtown, I am also the Strength and Conditioning Coach for the Rochester Americans, and for Penfield High School.

Kristi: My friends and I are always debating whether it’s best to work out in the morning or at night. Which is best?

Bruce: Some studies show that working out in the morning may boost your metabolism and expend more calories throughout the day; however, the best time to work out if when you have available time. If you’re not a morning person, it doesn’t make sense to exercise in the morning. The first step to creating a workout schedule is finding a time that you can consistently stick to.

Kristi: What’s the best way to firm up the abdomen and strengthen abdominal muscles following pregnancy and childbirth?

Image courtesy of Spencer Olinek

Bruce: I would recommend strengthening the deep abdominal muscles via plank (prone position) variations. Also, performing dead bugs and belly flatteners will help strengthen the deep abdominal muscles. Also, include lower back strengthening exercises such as: lower back extensions, side bridges and bridge variations.

Kristi: What’s the best way to treat shin splints?

Bruce: The Dixie cup ice massage! Fill a small bathroom cup with water and freeze it. Once the water is frozen, take out the cup and use it to massage your shins for 15 minutes each. Also, perform some strengthening exercises with a resistance band (or even a towel). However, while you are experiencing pain, reduce your activity, and take the time to ice, stretch, and strengthen.

Kristi: If a person has limited time to work out and wants to lose weight, should he/she spend more time on cardio or weights?

Bruce: Both! Shorten cardio time by performing intervals: After a three-minute easy warm-up, perform 20 seconds of a “hard” phase followed by an easy phase of 40 seconds. Perform 10 reps. This 13-minute workout will be a quick way to burn calories! For strength-training, include multi-joint exercises such as: dumbbell squats to shoulder presses, or reverse lunges to bicep curls. Include a “pulling” exercise, such as a lateral pull down or a free-motion lateral pull down, or a Technogym seated row.

Kristi: Do you advise eating or fasting before working out? According to several recent studies, if the goal is to burn fat, fasting is best. What do you think?

Bruce: I would recommend eating prior to exercise. They key is to eat something that doesn’t upset your stomach. Even 12 ounces of a sports drink (like Gatorade) would assist you in your workout. Another option is to eat a banana and half a bagel with peanut butter. You want to take in calories to give your body energy for the workout plus stay hydrated.

After exercising, you should refuel to help you recover from your workout. Try to eat something like a peanut butter and jelly sandwich on wheat bread or drink a Myoplex recovery shake within 30 minutes after exercise. 

Kristi: You’re in great shape, so tell me about your workouts.

Bruce: I work out six days a week. I strength-train 3x a week, and I run about 30-35 miles a week. For cardio workouts, I include jump rope intervals, hill repeats, metabolic circuits with medicine ball throws and tire flips, and long runs of 10 miles each.

Kristi: What do you like best about being a trainer?

Bruce: Watching my clients make progress and changing their lives!

Thanks, Bruce!

Got a question you want a Midtown trainer to answer? You can post your question as a comment, 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.

Let’s hear it. What do you want to know?