Tag: personal-training

Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them.  Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.

Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.

Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy.  The fitness industry has responded to this need by employing qualified trainers and instructors.

What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.

Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.

What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!

No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.

What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level.  In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.

It’s all about energy. Zumba, boot camp, and spinning are growing in popularity.  These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.

What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges.  You just have to be willing to give them a try.  And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.

The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.

Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.

Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.”  Now that’s a reason to work out today.

What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?

If you spend a lot of time around the club, you’ve probably heard talk of Heart Rate Monitors (HRMs). 

Courtesy of Polar Electro.

Trainers are recommending them to clients, group exercise instructors are recommending them to their classes, and friends are comparing their “calories burned” in the locker rooms. 

But will a HRM work for you? 

Like all things in life, that depends.

Heart rate monitors can range from $50-$450, it’s important to decide whether a HRM is a good investment before you buy one.

Here are 5 ways a HRM can help you, and what other considerations are necessary to make sure your expectations are met as safely and effectively as possible. 

HRMs can help you:

1. Improve your health: HRMs can help you find and maintain the right exercise intensity to reach your goals.  If you are working to attain the 30 minutes of moderate intensity exercise (50-70% of maximum heart rate) 5 days per week recommended by the Centers for Disease Control and Prevention, the device will tell you whether you are doing that.  Higher-end models can provide specific zone intensity and time requirements to reach weight loss and fitness performance goals.  

Unfortunately, your HRM won’t tell you what activities to do, how to do those activities correctly, or how to balance the other components of total health – nutrition, sleep, etc.  From inexperienced exercisers to elite athletes, additional input from a doctor or trainer may be needed to paint a complete picture of an individual exercise program.

2. Measure your effort: Measuring the work-rate of the heart is the most accurate method of determining how much benefit you are deriving from your workout, and using a HRM is more accurate than interrupting your workout to take your pulse manually.  Apart from user-error (e.g. the strap falling off, or accidentally stopping the training computer during a workout), HRMs are pretty dependable, as long as you always remember to use it!

3. Exercise safely: Feedback from HRMs can help prevent you from exercising too hard in a single session (and thus burning yourself out for several days), and from over-training in general.  A heart rate that is higher than you expect it to be before, during, or after a workout, can be a signal that your body needs more rest.  Most models don’t see the whole picture, however. 

For example, certain medications can affect your heart rate, and your monitor can’t account for working an active job (think construction worker) if you only wear it during structured workouts.  Again, listening to your body and asking for advice from a health or fitness professional can round out the picture.

4. Track your progress: Some HRMs are able to store and display weeks’ worth of training sessions, which will help you identify possible training errors, or hopefully just reinforce that you are staying on track!  From the perspective of someone who never really liked math and can’t always remember how much she ran three days ago, it’s a nice benefit.  However, all of the tracking and reporting tools are usually not available unless additional equipment or software is purchased.

5. Put the fire back in your program: Most of us probably never thought we would be taking orders from computers, but I have to admit, I can’t help feeling a little guilty when my HRM tells me “incomplete training week” or “train a lot more.”  That is usually enough motivation to get my butt to the gym. 

Some of you may prefer a social or physical push to exercise that can make a digital reminder more of an annoyance than a motivator.  But at least for me, having that little screen tell me that I met my training goal for the week feels like the extra pat on the back I couldn’t give myself.

What do you think?  Is a heart rate monitor worth it?

With 17 marathons (including 10 Bostons) under his belt, and 15 years of personal training experience, Bruce Hedlund, the Rochester club’s resident running expert, is the trainer you want to work with if you’re preparing for a race.

Bruce also runs the club’s Ramp Up Your Run program, as well as S.E.A.L. Training.

He graduated from SUNY Cortland with a B.S. in Exercise Science, and is a Certified Strength and Conditioning Specialist. Bruce also works as Penfield High School’s Strength and Conditioning coach, and did the same for the Rochester Americans for the 2009-2010 season.MORE

It’s Ask the Trainer time again, and Brian Wilmot is taking on your questions this month.

Brian has a fascinating background.

He made Jamaica’s National Swimming Squad at the age of 10 and competed at an international level until age 17. He started Body Building and personal training at 18 and competed in body building until age 24. He won the NPC Amateur New York State Championships for his weight class. He’s also the author Slim and Trim.  After becoming certified by The American College of Sports Medicine as a Health Fitness Specialist (HFS) and having earned several certifications prior, Brian worked in a medical office as a health fitness specialist for six years. He joined the Midtown personal training team in 2000, and his current fitness quest is Seidokan Karate.MORE

Kevin Glor, Midtown Personal Trainer since 2002, is taking on your health and fitness questions this month.

Kevin has been involved in fitness and sports his entire life. He comes from an athletic family, and graduated with a degree in Exercise Physiology in 2002. He then started his career at Midtown. Kevin became NFPT, ACE, USBA, and CPR/AED certified with a specialty in weight loss and strength and conditioning. He enjoys training all levels of fitness and helping people achieve their goals.

His favorite part about training members is the positive impact he has on members’ lives.

Kevin says, “Many people go to work and punch in and punch out without much satisfaction other than a paycheck at the end of the week. At Midtown, I’m able to help people get healthier and encourage them to make the most out of each day. I have had a lot of clients transform their bodies and reach goals they never thought they could achieve.”MORE

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.MORE

Paul Torcello has a five-year history with Midtown. After graduating with a B.S. in Exercise Physiology from SUNY Brockport, Paul began working as a Fitness Department intern. Upon completion of the internship, Paul was hired as a personal trainer and has been working with clients for the past four years.

His favorite part of working as a trainer is helping goal-oriented clients achieve success through hard work and dedication.

Reader Question: With my work schedule, I usually make it to the club 4 times a week no earlier than 8pm. I do my workout, and by the time I leave at 10pm, I am wide awake when I need to get to bed to get up for work the next day. Unfortunately, early-morning workouts won’t fit with my schedule. How can I get in a good workout, but still wind down at the end of the day?

Paul: This is a common problem among hard-working individuals.  My advice is to emphasize the cool-down portion of the workout.  For example, try to end each workout with some form of relaxation, which could include stretching, yoga poses, or possibly hitting the steam room/sauna.  The key is not to run out of the gym in a hurry.  Push yourself really hard during your workout, and then take your time and cool down before leaving the club.  This may help combat that adrenaline rush you built throughout the workout.

Reader Question: I’ve seen some people doing exercises with resistance bands in the weight room. What’s the benefit of adding these to a workout routine?

Paul: The benefit of adding resistance bands to your routine is that it is a different form of exercise other than free weights or machines, which creates more variability in your workouts.  Resistance bands create constant muscular tension throughout the range of motion of an exercise, whereas free weights do not.  Another benefit is that the exercises can be done in small spaces, so you can perform them at home as well.  Bands are another effective training method to add to your routine.

Reader Question: My 13-year-old daughter wants to start working out with me on the weekend. She is of a slender build, and I’m concerned she’s going to lose too much weight. That said,  I want her to see that exercise is part of a healthy lifestyle. What kind of workout should she do?

Paul: Your daughter should start a workout routine involving both strength training and moderate cardiovascular exercise.  The strength training will not only help her keep muscle, but it will also help her build muscle to maintain a healthy structure. 

The cardio will obviously help her increase her fitness level , but moderation is important. A great option for your daughter would be to meet with a Personal Trainer, so she understands the importance of proper exercise/nutrition.   You and she could also try 2-on-1 training sessions.  The two of you would work together with one fitness professional.  This would allow your daughter to learn proper form, which will provide her with a strong foundation for progression.  This type of training will allow your daughter to receive correct fitness information, while training and spending time with you.

Reader Question: What are the benefits of adding protein powder to a smoothie? Should I add protein every time I get one, or just once and awhile?

Paul: The benefit to adding protein to a smoothie is simply to help you reach your daily protein requirements.  Protein helps muscle repair, recover, and grow after being broken down by exercise.  Individuals who work out frequently and intensely require more protein than sedentary people.  That said, you should consume enough protein to stimulate muscle recovery.

You should add protein to your drink only if you need it.  If you meet the daily requirement of protein, then you will not need to supplement with any additional protein. However, if your diet lacks the protein you need, then protein powder is an effective way of making up for what you don’t get through your normal diet.

Reader Question: I know trainers work out almost every day, so I am wondering  what’s the one exercise/piece of equipment that you, as a personal trainer, do or use every single day?

Paul: Honestly, there isn’t one particular exercise I believe should be done on a daily basis.  There are many important exercises and pieces of equipment, but they should not be done every day.  The body needs time to recover from exercise and doing something everyday can slow recovery and also create boredom.  The only exercise that may merit daily execution is light stretching to keep the body from becoming stiff or hurting the body’s mobility.

Thanks, Paul!

Do you have a question for one of the trainers? Nothing (or almost nothing!) is off-limits, 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?

Questions for the trainers have been pouring in lately, and this month, Steve Lopes takes on a few of them.

An ex-Marine, Steve once competed on a national level for the Caribbean island of St. Kitts as a Power Lifter and Bodybuilder. He moved to Rochester in 2003, and became a full-time Personal Trainer. With the club since 2006, “Sergeant” Steve teaches two early-morning Boot Camp classes per week and runs S.E.A.L. Training with Bruce Hedlund.

His favorite part of his job is the significant role and impact he has in his clients’ lives.

Reader Question: I made a New Year’s resolution to finally lose about 30 pounds. I started the year off by going to the club almost every day. I’m already slacking off. How do I stay motivated?

Steve: This is very common because people tend to set expectations a little high when making goals. In order to prevent the loss of motivation, you should set realistic expectations. For example: if you have never done cardio and decide that you are going to do a half hour of cardio every day, if you miss a day or two you might thing,  “Well, I’ve already failed at my goal so why bother?”  

A better goal in this case would be 3 days a week for 15-20mins. Once you add this short duration to your current workout, it may have the opposite effect, for example “Well, I’m already here, and it doesn’t feel so bad, I can do more.” 

Reader Question: What’s the best group exercise class to take to improve the overall look of my body? I am a slender woman in my 50s, but I want to tone up as much as Mother Nature will allow. The schedule can be a bit overwhelming.

Steve: There are some factors to consider here. First, what type of exercise do you do regularly? Do you play tennis? Do resistance training? Cardio only? Only classes? All of the above?  For example, if you only play tennis, then a Group Power class might be a good investment of your time, because of the amount of stress on your joints from the sometimes explosive movement and unpredictable ball direction.

As a woman in your 50s, you are going to need your connective tissue (tendons and ligaments) to be strong and you’ll need to maintain a certain amount of muscle mass to protect your joints. If you do resistance training and yoga, then a spinning class, step class, zumba, and a core class could be good choices, so that you can build your cardio and core strength to help compliment and support your overall fitness level.

And if you are a tennis player who does yoga, does cardio and resistance training, and you just want to take an additional class, then a bootcamp class could be the way to go because it will tie it all together.

Reader Question: I’ve seen other members moving very fast on the elliptical machines and the Arc Trainers, but I tend to increase my resistance and take it slower. Which is better if my goal is to stay in shape (and not get in shape)?

Variety is key.  Challenge yourself with intensity and time. Use higher resistance for longer and shorter durations. If you want to move fast, try and be aware of when your body is moving because you are moving it versus when you have built up so much momentum that your body is just going through the motions.  Use lower resistance with a slow movement and total focus on muscle contraction through the whole cycle of movement.

Have you ever tried to use the elliptical at a medium incline of around 6 and a resistance of 5 or 6 and tried to not use any momentum and total muscle focus? It’s pretty challenging. I would also recommend using more than one machine during a cardio workout; it will be more interesting and effective in challenging your body’s ability to adapt to different types of cardiovascular requirements.

Also, don’t be afraid of getting off the machine and spicing up a 30-minute bike or elliptical session with 1 minute of jumping rope for every 5 minutes on the machine.

Reader Question: Is tennis a good workout? My doubles partner says yes, but I don’t have the same feeling after a match that I do after a good run on the treadmill.

It really depends on the person and his/her athletic ability. If you have good hand/eye coordination, are light on your feet, and can move quickly while having good ball placement/judgement, then it may feel like less work for you.

If you want to try and increase your workout on the court, try running on the treadmill before your match for whatever may be a challenge to you (time or distance), and when you get on the court, keep moving. Don’t stand still. Bounce around a little and keep in constant motion. Not only will this increase your readiness and increase the amount of exercise you are getting, it may also rattle your opponents.

Reader Question: What do personal trainers eat for breakfast?

Well, we are people too, so we eat a variety of things. Cereal, oatmeal, fruits, sandwiches, eggs, protein shakes, bagels w/ peanut butter and/or cream cheese, and yogurt with nuts. The list is long.

Depending on our day ahead, food allergies, time between appointments, and personal goals, we believe in setting  the proper examples while also enjoying some treats from time to time. Two of my early morning favorites, which are quick and easy to make at 4am are:

Oatmeal

 1/3 cup of dry oatmeal

1/3 cup unsweetened applesauce

One scoop of protein powder

Mix together nad enjoy.

Eggwhite/Oatmeal Pancake

4 egg whites

1/3 cup of oatmeal

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 teaspoon of splenda

Mix together, brown on a skillet for a minute or on each side, and voila-a great and healthy breakfast.

Thanks, Steve!

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.

You know you have questions. What do you want to know?

It’s Ask the Trainer time again, and answering your questions this month is Personal Trainer Justin Bradt.

Justin’s interest in fitness began when he was 12 years old. He wrestled in middle school and high school, and he studied Physical Education at MCC. He graduated from SUNY Brockport with a degree in Exercise Physiology, and he’s been at Midtown for one year.

Kristi: What do you like best about your job?

Justin: I get to change people’s lives. I love giving people confidence in themselves, and showing them that they are far more capable than they think they are.

Reader Question: I’ve recently discovered that I’m pregnant, and I don’t want to give up my regular workouts. I usually do yoga twice a week, free weights twice a week, and cardio machines once a week. Can I keep up my routine?

Justin: Certainly! The best thing you can do is monitor everything you do. Take note of your intensity level during cardiovascular exercise, and especially your heart rate during these exercises. If you are new to working out, you should keep your heart rate at 140 beats (or under) per minute, and 160 beats per minute if you are advanced in terms of cardiovascular fitness.

With free weights or resistance training, 2-3 times a week is preferred, with a repetition rate of 12-15 (sorry no one-rep maxes or power-lifting!). However there are certain exercises to avoid after the 12^th week of pregnancy, including anything in the supine (on back) or prone (on stomach) position. In relation to yoga, you should consider avoiding inversion as well.

Reader Question: I’m interested in becoming a personal trainer. Do you have any advice? How do you get started?

Justin: Education, education, education. Knowing human mechanics and movement differentiates between a good trainer and a great trainer. A great trainer is a master of human movement, and can recognize not only when his/her client is performing a movement incorrectly, but also why it’s incorrect. Additionally, a great trainer should be able to include exercises or movements to help correct any imbalances.

The next step is picking the right certification. If you Google “personal training certification,” you will get roughly 7 million results. Most of the organizations will get you the certification, but offer very little education.

My advice is to go with a reputable organization such as ACE, ACSM, or NASM, all of which offer certification with a strong knowledge background, and are highly recognized. Do a little research and pick the one you think best fits your needs.

The last step is to figure out if you want to work independently or for a business. There are pros and cons for both: If you’re independent, your potential client base is larger because it isn’t limited by membership, but you’ll also need a facility and exercise equipment, which can are costly.

Working as a trainer within a business (and specifically at Midtown) has one of the greatest advantages, and that is: We are a team. Because of this, our ability to grow and develop as individuals is greatly enhanced. We are able to bounce ideas off each other, which allows our potentials to be much great than if we worked independently. I have learned a great deal from the other trainers here at the club, and I would be nowhere near where I am now if I didn’t have them as a team.

Reader Question: My 12-year-old son is a wrestler, and his coach is encouraging him to lift weights. I’m not sure this is safe. What’s your advice?

Justin: The best thing your son can do is incorporate some resistance training, and your concerns for safety are appropriate. Correct form and progression must be established or serious injury can occur. A trainer can help establish these things and teach proper technique and correct small mistakes before they become big ones.

Reader Question: I’ve seen other members working out with trainers, and it’s something I want to do to tone up. How do I pick the right trainer? Does each trainer specialize in something different?

Justin: Each of the trainers does specialize in certain areas, but any of the trainers can handle pretty much anything that is thrown at them. To help you pick the trainer for you, I will list some questions that may help narrow your decision.

1)      Gender. Would you like to train with a male or female trainer?

2)      Age. Would you want a trainer that is close to your age?

3)      Energy level. If you are a high-energy person, then a high-energy trainer would make the best fit.

Lastly, take a look at the back wall near the entrance to the weight room. Trainer photos and profiles appear there, along with the areas in which they specialize.  You can also contact Sam Owens, our Fitness Director, at sam.owens@midtown.com. He can help set you up with the right trainer.

Note from Kristi: You can also find trainer profiles here.

Reader Question: My upper-body strength is really poor. I am an avid cyclist, and take spinning, but I need to improve my core and arm strength. What do you recommend I do?

Justin: This question is difficult to answer because what might feel like poor arm and core strength might actually be improper posture during exercise. Without seeing how you are performing, it is difficult to pinpoint exactly where your weakness lies.

 A couple core exercises that might help you are the plank hold (forearm bridge) and high-to-low plank march (going from forearm bridge to push-up position and back down). The last thing you can do is during a spinning class, position yourself next to a mirror so you can see your posture. Pay attention to your shoulders, and if they are elevated, try to keep your shoulders away from your ears.

Thanks, Justin!

The trainers at the club are incredibly approachable. I ask them questions all the time, and they go out of their way to help me. 

But if you prefer an anonymous forum to have your fitness-related questions answered, this is it! 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.

What would you like to know?

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

Doug Rusho, personal trainer and cyclist extraordinaire, is answering your questions this month.

Doug holds several certifications, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, as well as a National Academy of Sports Medicine Certified Personal Trainer.

Kristi: How did you get started in the field of personal training?

Doug: I began strength-training in high school, which is also when I bought a textbook on plyometrics (a form of power training in which muscles are enabled to reach maximum force in the shortest amount of time). I have a B.S. in Exercise Physiology/Biomechanics, and I’ve always been interested in improving the performance of the human body. Cycling is a passion of mine, and I enjoy racing mountain and road bikes whenever I can.

Reader Question: I’m a new member, and I’m interested in getting back into shape after years of being away from the gym. How do you recommend I start? I’m about 20 pounds overweight, but otherwise, I am in good health.

Doug: The safest and most effective way to start is to hire a Personal Trainer!  Many people think they need to “be in shape” to maximize a personal training session.  In reality, a trainer will work you out in the appropriate manner especially when you are not in ideal shape.  This will ensure you do not do too much, too soon, and get injured or frustrated.  A Personal Trainer will also enhance your workouts in small increments as you get stronger.  This will increase exercise adherence and tolerance and ultimately improve your long term success.

Reader Question: My current workout regime includes Pilates, weights, and cardio. However, I’ve been doing all three for so long, I’m getting bored. Help!

Doug: Pick up a sport or event in which you can compete.  Working out is different than training. When you are training for a goal event or sport, it gives you much more direction and motivation.  Your focus and intensity are inspired with a purpose and you will see faster results.  The sport may not be your priority, but training for it will accelerate your progress towards your priority goal, for example, losing weight.

Reader Question: I recently read the article posted on the Facebook page about stretching not preventing running injuries. This goes against everything I’ve heard about the benefits of stretching. What’s the real deal?

Doug: The jury is still out on this, and will always be.  My opinion is that it is different for every individual.  I believe that an appropriate warm-up is critical (which may include stretching), especially for activities completed at high intensity (e.g. a 5k road race) or that require extreme ranges of motion. I also believe stretching will decrease the chance of injury if you have muscle imbalances (e.g  if your right hamstring is tighter than your left). For some, stretching gives the feeling of more mobility, improving you efficiency of motion. For others they feel no difference.   If after a low-intensity warm-up, you feel “tight,” stretch. If you feel loose and ready, go for the run, and stretch afterwards. You may also want to have a flexibility/mobility assessment done to pinpoint any problem areas, and especially any imbalances.

Reader Question: I’m rehabbing after knee surgery. I want to get back to lifting weights, but I’m unsure and nervous about it. How do I ease back into my workout safely?

Doug: Depending on your surgery you should complete some rehab/strength-training with a Physical Therapist.  Once you are cleared by the PT, look for a Personal Trainer knowledgeable in post-rehab and orthopedic considerations.  Once again, it is key to progress your workouts in small steps, gradually building mobility and stability, and then strength and power.

Reader Question: My friend recommended protein shakes for muscle development. I’ve tried them in the past and have not liked the side effects. Do you have a recommendation for a good one that’s easy to digest?

Doug: High protein shakes are really overkill for most people. Research does generally agree that athletes involved with a high training load do require more protein than the average individual. If your goal is muscle development, this means at least 1-2 hours of strength-training 4-5 days per week.  Otherwise, a normal diet has plenty of protein to meet your needs. As far as recommendations, I would suggest Orgain and Bolthouse Farms’ Protein Plus available at Wegmans in the Natural Foods department and the Produce section. 

 Thank you, Doug!

If you take group cycle classes, you will not want to miss a new eight-week program Doug is launching in October. Stay tuned to learn about Pscylewerks 2.0 on this blog in the next few days.

You’ve submitted some great questions lately, so if yours was not answered this month, look for it in October’s “Ask the Trainer” post.

And don’t be shy! If you have a question you would like one of the personal trainers from the Fitness department to answer, you can 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 know you’ve got questions. Send them my way.