Now that we are smack-dab in the middle of the holiday season, you might feel like the size of your to-do list rivals Santa’s “Naughty v. Nice” one.  Fortunately, having less time doesn’t mean we have to sacrifice fitness.

Let’s take a look at a few ways to trim your workout time (and your waistline) along with your Christmas tree.

Courtesy of moveablesuccess.net

Circuit-style weight training and combination moves: Instead of resting between sets, perform exercises one after the other to effectively rest muscle groups without losing time. Work opposing muscle groups back-to-back, such as chest and back, or alternate upper and lower body exercises to ensure adequate recovery time.

You can also combine upper and lower body moves, such as a squat with a biceps curl. Just make sure the “up phases” of the exercises are done at the same time to maximize effort. And here’s an extra benefit - the lack of rest in this style of training gives you a little cardio boost!

Interval training: You may think interval training is just another buzz word fitness professionals and heart rate monitor aficionados throw out to make you sweat more, but the cardiovascular benefits of this training method are proven. The basic idea is to increase your effort to near-maximum exertion for a period of time, followed by a recovery period.

For example, perform one minute of running (or stair-climbing, or jumping rope, or spinning, etc.), followed by one minute of walking, or some other lower-intensity version of the same exercise.  You can also intersperse cardio moves (high-intensity interval) with strength-training moves (recovery interval).  Make sure you adequately warm-up and cool-down when performing this type of training to help the body adjust to the intensity.

Courtesy of examiner.com

Creative Combos: Get creative by completing your workout and your holiday to-do list simultaneously. Power walk while shopping at the mall. Do squats or hold a wall-sit while putting finishing touches on your decorations. Dance, lift cans, or do push-ups on the kitchen counter while cooking. Practice abdominal contractions while driving in the car. Choose a new exercise for each of the 12 days of Christmas. It’s up to you!

Bonus Tips: Stick to a plan and use your time wisely. If you want to continue your structured workout, try to find uninterrupted time by turning off your cell, or doing your workout while your kids are at school. If it’s too hard to find a set time, break up your workout by starting your day with a brisk walk or core work. Get in as much as you can in the time you have, but don’t forget your cool down.

Any activity you do this season will add up to help you trim your waistline (or at least hold off the effects of that extra glass of egg nog). So what are you waiting for? Get excited for your new plan and get ready for a new you come January!

Have you changed your workout routine because of the holidays? What are you doing differently?

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 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.

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.)