Tag: ask-the-trainer

It’s the last “Ask the Trainer” post for the year, and Kim Myga is answering your questions this month.

Kim began her career in the fitness field nine years ago after working for many years as a nanny to four children. She was inspired to enter the field after creating workouts and dietary guidelines for a diabetic friend, who after months of following Kim’s protocol, was taken off her diabetes medication. 

In addition to training, Kim is also passionate about Pilates and teaches classes as well.

Reader Question: I read somewhere that the metabolic benefit of exercising in the morning or the evening depended upon your body weight. Is this true?  What are the benefits of morning vs. evening cardio workouts?

Kim: I haven’t read any evidence that supports this.  As for what time to do cardio workouts, keep in mind that it’s consistency and completion that’s most important. Your training needs to involve a routine that works for you.  If you have more energy in the morning, get it done early. Just be sure to eat something before.  If you’re an evening person, train later.  Exercise does help with achieving better sleep; however make sure you leave enough time for the body to settle before going to bed.

Reader Question: I’m finding it difficult to find enough time to do cardio, weight training, and stretching/relaxation exercises each week during this busy holiday season. Is there a particular class or group of classes that you could recommend that would incorporate all these activities?

Kim: First, pencil yourself into your schedule. Just as you may plan a lunch date, plan a workout.  Fortunately, we offer a variety of classes that combine activities. These include Spinyassa, Cardio Strength Conditioning, boot camps, Total Body Conditioning, Cardio Kickboxing and more.  Or, treat yourself this holiday and check out our 30-minute classes, which include Kinesis and Pilates.   

Reader Question: I have no fewer than 12 holiday parties to attend in the next month. Weight management is high on my list of priorities, and I don’t want to backslide (I’ve lost 30 pounds this year). Besides the usual advice of never going to a party hungry and not overdoing the alcohol, how can I make certain I don’t have 10 pounds to lose in January?

Kim: Weight management and mingling this time of year can be challenging.  Try scheduling a complementary fitness evaluation so you are aware of your current progress.  Then, write down your goals and read them daily.  Stay focused and enjoy the company of your family and friends more than the cocktails and dinners.

Reader Question: My 14-year-old daughter is overweight and her pediatrician has encouraged me to assist her with healthy eating and exercise. I am cooking more healthfully at home, but what do you recommend in terms of exercise? Are there any machines she can safely use at the club?

Kim: It’s so important to teach children a healthy lifestyle, including nutrition and exercise.  Midtown offers a “Teen Permit.”  This includes a free orientation with a fitness professional.  He/she will teach your child how to use the equipment safely.  Also, check the schedule for kids after school classes as well.  They are interactive, motivational, and fun.  

Reader Question: I have friends who use Hydroxycut  for weight loss. I know it’s dangerous, but I have to admit that they look pretty good. What is your professional opinion on using it?

Kim: It sounds like you’ve answered your own question. Your body is an incredible machine. Use your body and your mind to achieve your fitness goals.  That’s all you need.  

Reader Question: I have used a particular Midtown trainer a few times now to develop new weight-training programs.  I have been very pleased, but I am starting to see some repetition in the programs and am considering trying a different trainer to change things up.  Is this considered poor form?  I don’t want to offend the original trainer but I also want to get the most out of my sessions.

Kim: Your trainer shouldn’t feel offended.  I believe it’s important to have variety.  Personally, I like my clients to work with other trainers when I’m out of town.  Each trainer has different knowledge and skill sets.  We can all learn from each other.  I do advise you to speak with your current trainer before working with someone new.  As a trainer, we want all of our members to get the most out of their sessions.  Your goals are our goals too.

Thank you, Kim!

Do you have a question for one of the trainers? 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.)

Personal trainer and fitness instructor Laura Regna is answering your questions this month.

Laura started working as a trainer at Midtown over six years ago. An accomplished dancer with Biodance, Laura holds both a Bachelor’s degree in Fine Arts from SUNY Brockport and a Master’s degree in Fine Arts in Dance from the University of Buffalo. Laura also has a national certification and has attended several other certification programs in a variety of exercise programs, including Pilates, yoga, aqua, flexibility and Kinesis training.

Kristi: What’s your favorite part of your job?

Laura: I love meeting and working with new clients and going to a work environment knowing that I am going to help others and myself to get or stay fit.

Reader Question: I missed the chance to sign up for a kettle bells orientation. Some of my friends had one, and seem to love the kettle bell workouts, but I am slightly intimidated. We’re all women in our 60s. Are kettle bells a good workout choice for us?

Laura: Kettle bells can benefit all age groups including women and men in their 6o’s. However, it’s hard to say that kettle bells are good for everyone, especially if you have had past injuries or you currently have a health condition, such as hypertension.  I would recommend that you talk with a personal trainer to see if it is a good fit for you.

Reader Question: I took up outdoor cycling this year and love it, but once the snow arrives, I won’t be able to ride anymore. I’ve heard there’s a big difference between indoor cycling and outdoor. Should I transition to a spinning class, or ride the recumbent bikes to best mimic my outdoor cycling?

Laura: I would highly recommend Doug Rusho’s cycling class or any other cycling class that would match your schedule. Also, I would suggest that you mix up your workouts with our cycling bikes, and seek the advice of a personal trainer who instructs a cycling class, but has outdoor cycling experience, to help increase your workouts over the winter.

Reader Question: I am a 45-year-old male in good health, but I need to lose about 30 pounds. I play basketball in the gym a few times a week, and I think this is enough to get me in shape over time. My wife thinks otherwise and believes I need more cardio. I need a professional trainer’s advice to settle the score!

Laura: Basketball is a start, but basketball is an anaerobic activity, or a workout lasting anywhere from 30 seconds to two minutes . An anaerobic activity is a shorter-duration workout than an aerobic workout. Although you might play basketball for an hour your heart rate will not stay in the target heart rate zones needed for an aerobic workout, because of the amount of stopping involved in the sport.

For fat loss, the USDA recommends that an individual get at least 60 to 90 minutes of daily moderately intense physical activity, while eating a properly balanced diet.  A few examples of moderately intense physical activity include jogging, brisk walking, bike riding, most sports, yard work, and swimming.

The USDA also suggests that you should work in your target heart rate, which is between 60 to 85 percent of your maximum heart rate per minute. The way to find your target heart rate zone is based on your age.  Subtract your age from 220, and you will have your estimated maximum heart rate. Multiply by 0.60 through 0.85 to find your low and high end of the target heart rate zones.

Sorry, your wife is right! You need more physical activity to drop the 30 pounds.

Reader Question: Which is the better ab workout-Pilates or yoga?

Laura: Both Yoga and Pilates classes have benefits to working on your abdominals. If you have taken both of these classes before, I would recommend you continue with the class that you enjoy the most.  If you enjoy both, and it’s a time issue, then take one Yoga class and next time you’re at the club, take a Pilates class, and so on.

Reader Question: How many clients does each trainer work with? Does each trainer have a specialty? I have one particular trainer in mind, but I’m worried he won’t be able to work with me during the times I need him. I work hours that vary from week to week.

Laura: The trainers have their own schedules and each one of our personal training team has an hourly goal.  We are all certified personal trainers here; however, each of us has different strengths that may align with your needs specifically.  I would approach this trainer because our hours change from week to week, and he will most likely be able to fit you into his schedule.

Thank you, Laura!

Do You Have a Question for One of the Midtown Trainers?

Post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com.

One lucky current Midtown member who submits a question will win a high-quality Midtown Sports Bag (pictured on the sign in the lobby of the club)!

I will select one winner via Random.org on Tuesday, December 7th, at 5pm, and post the name of the winner on our Facebook page and here on the blog on December 8th.

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, but you do need to be a member to win the sports bag.

So, what do you want to know?

*Congratulations to Aimee Bohn! She won the Midtown logo sports bag because Random.org selected her name from all those who emailed me questions for our next “Ask the Trainer” post! Thanks to everyone who sent in a question (or two!). We have even more giveaways on the way, so keep reading here and the Facebook page.