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
Our fair club is full of quick studies, so plenty of you were buzzing this week about whether the Blue Whale/Blue Lips pool party planned for next Friday, April 1st, April Fool’s Day, was, well, a joke.
You called the front desk. You posted questions on our Facebook wall. You asked associates and fellow members.
The final word from Glenn?
The Party is On!
It might be snowing (although I certainly hope not).
We may have to borrow attire from the Aquatics Team to stay dry.
But there will be an awesome party on the pool deck, in the Adirondack Lodge where the fire will be roaring, and of course, in the 80-degree pool itself next Friday, from 6-7:30pm.
Need a little incentive to jump in, other than to claim bragging rights with your friends that you went swimming, outdoors,in Rochester, on April 1st?
I’ve got the just-released raffle prize list. Jump in during one (or all!) of these scheduled times, and you can win a great prize
Everyone who gets in will receive a black Midtown t-shirt and Midtown sunglasses
Sometimes a new schedule is all that’s needed to get back into a workout plan that’s become stale.
I talked with Trainer Steve Lopes, Mr. Early-Morning Boot Camp himself, to hear his perspective on morning workouts.
Kristi: You teach two early morning classes (Boot Camp and Triple Fusion). How did you become the “early morning trainer” at the club? What do you do to motivate yourself and prepare for getting up and active so early in the morning?
Steve: I was not always an “early morning person” as Sam would definitely tell you, but one morning as with most changes I have made in my life, I woke up and said: “Why not?”
The rest is history.
Having hired me at Bally’s 3 1/2 years earlier, Sam was looking to fill a 6am class slot that was previously used for yoga and he knew that my very successful bootcamp classes at Bally’s, which were held at 9:30am, would be a good change and a way to meet more members.
However, I had some concerns that Midtown members might not like the new trainer replacing a 6am yoga class with whistles and loud music. But, as has been the case once or twice before, Sam was right. It was a great way for me to start at the club.
Motivating and preparing myself just required a mindset. You just have to tell yourself to do it. Why? Because it’s what you have to do. Don’t give yourself excuses as to why you can’t.
Kristi: What advice would you give to someone who wants to switch their daily workouts to early mornings? What are the benefits of an early morning workout schedule?
Steve: Don’t spend a month trying to plan. There’s no need to wait until next Monday for the new week to begin. Do it tomorrow and the next day. You will find you are at the top of your game at a much earlier point in the day and you will most likely be in a better mood by the time you get to work. The best part? It’s done and off of your to-do list. You just took a “Maybe I will do it,” and made a lifestyle change that will stop you from that 3:30pm feeling of, “Oh yeah, I still have to go to the gym.”
The benefits are plenty. It’s done and out of the way. The club is not as busy as the 4:30-7:00 pm time slot. “Morning tired” is different from “Nighttime tired,” and instead of trying to find energy, you are creating the energy for your day. You may find yourself sleeping better at night, and not having to wait for the workout high to wear off in order to sleep. These may not be concerns for everyone, but for some it could be the change your body needs.
Kristi: What’s your nightly ritual to prepare for early wakeup calls? What time do you actually get up?
Steve: My nightly ritual may not be the recommended way to go, as I usually work until 10 or 11pm. But I try to be in bed by 11:30pm. I read a lot, lay my clothes out and put my breakfast together, have a tea of some sort, and then fall asleep to the sounds of a thunderstorm on my noise maker. I wake up between 3:45 and 4:15am, stretch, get dressed, check email, eat, and go. I am a fast mover so I am usually ready to go in 10 minutes. This is what I have been doing for quite some time so it comes fairly easy to me.
Kristi: Would you advice those working out so early to eat before they work out or after?
Steve: I would recommend before andafter. In the morning after “most people” sleep 5 hours or more, the body is in a rested state. There is a common belief that after a night’s rest, the body during the waking process and progression into your day tends to be catabolic. This means that the body is trying to break down muscle tissue as well as body fat in order to get fuel.
Another belief is that you should eat for what you are going to do, not what you have done. These two ideas do make sense, if you think about the thermogenic process. If your body has been resting for a long period of time, it needs to be warmed up before it is started. Think about a car. You need to warm it up in order to get the motor ready for where it’s going and for heat. You also have to have gas in order to get you from point A to B. You probably wouldn’t jump in your car and immediately take off on a 5-degree day. Andhow far would you expect to go with no fuel in the tank as you attempt to go from point A to point B?
Kristi: Is the club less crowded at 5 or 6am? What’s the atmosphere like then, and how is it different than other times of day?
Steve: The club has a surprising amount of people coming in between 5 and 6am. To get up and out of the house this early on cold winter mornings shows dedication to health. It isn’t quite as busy as it is 12 hrs later, but there are a good amount of people here. Between yoga, spinning, bootcamp, pilates, and tennis classes, there are a lot of options if your brain isn’t ready to navigate you through your own workout. The club has a nice flow with a bit of quiet and focus as people are making the most of their pre-workday workout.
It’s a great idea to get it done early, and there is nothing better during the spring and summer than walking out to your car, breathing in deeply, and heading to the club for a kickoff to a productive day.
Yesterday, one of the club’s loyal lap swimmers posted to our Facebook page with a question about the pool opening.
I went right to the man in charge, Aquatics Director, Tim Auerhahn, to get the inside scoop on what we can expect.
Here’s what he had to say about what he and his staff are working on as they ready the beauty in the back of the club for swimmers.
Right now we’re patiently waiting for a little more ice to melt off of the cover so we can really begin to fill, heat, treat, and chemically balance the water (a process that can take two weeks). As of right now, we’re still anticipating opening on schedule.
Our hours of operation will be as follows:
Effective April 1st
Morning Lap Swim, Monday-Friday, 6:30am-9:30am
Afternoon Lap Swim, Monday-Friday, 11:00am-1:00pm
Evening Lap Swim, Monday-Thursday, 5:00pm-7:00pm
Weekend Open Swim, Saturday and Sunday, 10:00am-2:00pm
Effective May 27th
Saturday and Sunday, 7:00am-8:00pm
Keep your eye on the forecast. We’re hoping for some prolonged spans with the temperature above freezing over the next two weeks. If the weather doesn’t cooperate, we have some intriguing backup plans. Ask me about these in-person next time you see me in the club.
See you on the 1st!
Tim had a great idea to write daily updates on the opening of the pool to give members an insider’s perspective on what it takes to get a pool the size of the one at the club ready for the season. If you’ve “Liked” our Facebook page, you will receive these updates as Notes in your News Feed. If you haven’t “Liked” the club’s page yet, now is the perfect time.
For a look back on the day the pool covers came off in 2010, check out this post.
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.
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 email@example.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.
Today is the Grand Opening of out•fit, the new shop inside the club.
Jen Snyder, out•fit’s Supervisor, has a full day of fun planned for members. As a reminder, here’s what you can expect.
Visit the shop in the morning, and you can enjoy coffee and pastries while you check out the goods. In the afternoon, fruit and cookies will be available, and in the early evening hours, the club is providing veggie trays, cheeses, and wine.
Make a purchase and you’ll receive a free Midtown tshirt and a pair of Midtown logo sunglasses
The winner of the iPad, which you were automatically entered to win if you completed the club communication survey last fall, will be announced.
You can enter to win a Wilson tennis bag.
On-site Product Reps!
A representative from Babor, the skin care line available in the Spa at Midtown, which will also be available in the shop, will answer any skin care questions you might have.
An Ambassador from Lululemon will be available to answer product questions.
Don’t forget to check out all the product and clothing lines you’ll find in out•fit here.
Did you shop in out•fit today? What did you think of the shop?