Tag: personal-trainer

From Pilates and Ballet Fit to Step Aerobics and Zumba, Midtown Personal Trainer Vanessa Huaman does it all.

She has 20+ years of dance and fitness industry experience, and we decided to pick her brain to see what we could learn.

Question: How does your experience across several different fitness disciplines help you as a trainer?

Vanessa: While there is some overlap between different fitness disciplines, I enjoy being able to pull from all of them to develop well rounded programs for my clients.  Variety is important, not only to keep  muscles from getting too used to a particular exercise, but also to add fun to workouts.

Question: One of your specialties is Pilates Reformer training.  What are its benefits?

Vanessa: Reformer training is great because it compliments any level or type of fitness program. The equipment is designed to help your body achieve neutral alignment and build a strong, stable core. I have seen incredible strength gains in athletes wanting to take their sport to the next level, as well as beginner-level clients that struggle with proper posture and low back pain.

Question: The Reformer looks a little intimidating.  Would it be better to start with a MAT Pilates class?

Vanessa: People often comment that the Reformer looks more like a torture device than exercise equipment!  However, the Reformer is actually an easier method because it guides your body into the proper position for each exercise.  Reformer also incorporates principles of progressive resistance, similar to changing gears on a bike, so participants of any level can adjust the intensity to meet their needs.

Question: How can you expect to feel after a Reformer session?

Vanessa: Unlike MAT Pilates, which focuses mainly on core muscles, Reformer helps to build overall strength through the arms, legs, and core, through strengthening and stretching weak and tight muscles. The best thing about it is that it is challenging, yet gentle on the body.  Most people who have never tried it before say that it helped them “discover” muscles they haven’t used in a long time.

Question: How does Pilates fit into an overall fitness program?

Vanessa: If you are new to exercise or strength training, starting with one-to-three days of Reformer training per week can help expose and correct muscle imbalances before you move into more intense forms of exercise.  Pilates should not replace cardiorespiratory, strength, or flexibility training, but it can help improve all of those components. No matter what you do, start slowly and address weak areas one by one to ensure that you are training in the safest and most effective way possible.

Question: What do you like most about training?

Vanessa: I enjoy helping people no matter how big or small their fitness goals are, and it doesn’t have to be a physical change like fitting into a size 4.  One client told me that she couldn’t walk up the stairs without knee pain, and that she couldn’t bend over to tie her shoes. After several weeks of hard work, she accomplished both of those goals. Her excitement from having overcome those hurdles was some of the most meaningful feedback I’ve ever received.

Question: Any last words of advice?

Vanessa: Just remember to start slowly, add variety to your routine, and continue to learn about and challenge yourself.

Thank you Vanessa! If you have a question you would like one of the trainers in the Fitness Department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.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. Let’s hear it!

Do you experience muscle or joint stiffness, soreness, pain, and/or injury that prevent you from functioning at your best? Have you accepted pain as a “part of life,” and given up hope that it can improve? If you’ve tried Muscle Activation Techniques (MAT), you know that pain doesn’t have to be permanent!

We sat down with Midtown’s Certified MAT Specialist Ron Greenberg to discuss what MAT is and how it can help just about everybody. Here is what we learned:

Question: What is MAT?

Ron: MAT is a systematic approach designed to evaluate and treat muscular imbalances that cause restrictions in motion, joint instability, and muscular tightness and weakness. MAT jumpstarts the muscles to get them working the way they were intended to work.

Question: What led you to become a Certified MAT Specialist?

Ron: I began my career in personal training in 1993 and eventually became a Performance Enhancement Specialist to work with athletes. Over time, I observed my clients enduring more muscle and joint problems as the intensity of their training increased. The regular treatments, such as icing and stretching, weren’t working. It became clear that we were treating the symptoms (pain and muscle tightness) and not the actual problem of muscle inhibition. I decided to become certified in MAT, so that I could treat the underlying problems and get my clients back on track.

Question: Does everyone have muscle imbalances?

Ron: Just about everyone. Imbalances show up in the form of tightness and/or weakness, which are often caused by postural problems (e.g. hunching over a desk all day), or repetitive activities (e.g. running). Tightness is the muscle’s response to protect a positional weakness. In other words, muscles shut down and get tight because they are overworked to a point where they can no longer function properly. MAT restarts those muscles, which not only restores movement, but also addresses the weakness that caused the pain and decreased range of motion in the first place.

Question: Shouldn’t strength training help prevent or correct muscle imbalances?

Ron: Not necessarily. Unless your exercise history is flawless (no injuries, balanced and correct training protocol, etc.), strength training will most likely cause your strong muscles to get stronger and overcompensate, which leads to your weak muscles becoming weaker.

Question: How can someone get started with MAT?

Ron: I am available for appointments on Monday and Wednesday evenings. We would begin by discussing your health history, followed by an initial evaluation and determination of a treatment plan that fits your schedule and budget. Having a MAT evaluation can certainly benefit everyone. Even if you aren’t in pain now, your performance may be suffering in ways that will lead to injury in the future. Too many people spend their lives in and out of pain and physical limitation that can and should be prevented.

Thanks, Ron, for your insight on MAT!

For more information, or to schedule and appointment, contact ron.greenberg@midtown.com or tracey.enos@midtown.com.

Got questions about strength training?

Midtown Oak Park Personal Trainer Jim Albrecht has your answers.

With 10 years of personal training experience (8 years at Midtown), and as a Resistance Training Specialist (RTS), Jim has a great deal of knowledge to share.

Question: Why is strength training important?

Jim: There is a common misconception that we don’t need to strength train if we participate in a particular sport or are active in general. Muscular imbalances are extremely common in all types of exercisers, and strength training balances out muscle groups resulting in improved functionality. Additionally, strength training can prevent muscle atrophy and the resulting loss of strength and flexibility that occurs as we age.

Question: What is the most common weight training mistake you see?

Jim: Poor posture. I always teach posture before I teach an exercise to ensure that the movement is as safe and effective as possible. Posture begins with a neutral spine in the lower back and extends up into the shoulders, with a strong core in the middle. I encourage my clients to take a break or lower the weight if they start to lose their posture during an exercise, because perfect reps with less weight will lead to greater strength gains.

Question: How would you coach someone who is just starting a weight training program?

Jim: Beginning a structured exercise program is a lifestyle change, regardless of the shape you are in, so taking small steps is key. Many people push themselves a little too hard at the beginning and end up tweaking muscles in their low back, hips, or quads. My job as a trainer is to help my clients understand their current abilities and provide them with an appropriate level of challenge without overdoing it.

Question: How long does it take to make strength gains?

Jim: It depends on how hard are you willing to work out, and how often. Consistency means working all muscle groups at least one time per week. Two is better, with 3-4 days of cardiorespiratory exercise. On their own, men often avoid lower body work (resulting in weak glutes), and women often avoid upper body work (resulting in a weak back, chest, and shoulders). So, I usually do one day of upper body and one day of lower body with my clients, with the expectation that they will come in and work out on their own. That’s why instructing my clients on how to perform the exercises correctly is so important to helping them reach their goals.

Question: How do you make a strength training workout effective?

Jim: Decide what exercise you are going to start with, take your time with the first set, and then tailor your workout according to the way you feel. If the first set goes well, meaning you are performing repetitions as slowly and controlled as possible and feeling strong, you can do another set. A couple sets of really good reps is better than getting through every exercise on your list. Proper strength training takes a certain amount of concentration – my clients tell me that’s why they never get bored!

Question: Why do you like being a personal trainer?

Jim: Personal training is the only job (other than instructing scuba) where I spend one-on-one time with people I normally wouldn’t have the opportunity to know. Exercise is a concept everyone should think about, and honesty and trust are necessary on both sides of the trainer-client relationship. The most important thing I do is teach people how to use posture to correctly perform an exercise, so that they can repeat it on their own. You don’t have to do it “my way,” just safely and effectively, and you will reach your goals.

Thank you, Jim, for sharing your weight training wisdom with us!

If you have a question you would like one of the trainers in the Fitness department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.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.

Let’s hear it!

Let’s face it, we DON’T all do the same exercises, use the same equipment, or wear the same things when we workout. 

But we DO share the same workout space. 

That means we can’t just plug in our ear buds and ignore how our workout habits effect others. Young or old, male or female, fantastically fit or still getting there, we can and should work together to ensure a safe, comfortable, and professional environment for everyone.

So, if you’ve ever wondered about the DOs and DON’Ts of the fitness floor, check out Midtown’s Eleven Rules of Weight Room Success.

1. DO wear clean t-shirts, sweats/shorts, socks and gym shoes of appropriate size. DON’T neglect to wash your hands and wipe off perfume or cologne. Please take note; there are no rules against deodorant. In fact, use is strongly encouraged.
2. DO bring children 8-years-old and younger to Kidtown while you work out, and DON’T forget to make a reservation. Children ages 12-16 can use exercise equipment under parent supervision.
3. DO ask a staff member to show you how to operate equipment properly to ensure safety and prevent wear-and-tear on the equipment. DON’T assume staff members are picking on you if they make a suggestion. We are there to help you get the most out of your workout experience!
4. DO take small items including towels, water bottles/cups, and music players with you when you move around the club.  DON’T leave personal items on machines or the floor if you are not present, even in between sets.
5. DO focus on your own workout and allow others to do the same. DO NOT cause excessive noise that may distract others (that goes for you and your equipment).  And please leave cell phones in the locker room.  The person on the treadmill next to you doesn’t care what you thought of last night’s Glee episode, I promise. 
   

   Image courtesy of Concord High School

6. DO re-rack weights and return all other equipment to their proper locations, or ask a staff member where equipment should be stored. DON’T think that the next user will have the time or the strength to move five 45-pound plates off of each side of the leg press.
7. DO wipe down all equipment after use, or be sure to use a towel, even on mats!  DON’T assume the machines will dry off or clean themselves, or that the next user will appreciate a damp seat, unless of course your sweat really does smell like roses.
8. DO pay attention to others waiting for machines and allow them to “work in.”  DON’T take busy times as an opportunity to perform 15 sets.
9. DO place trash in the garbage cans, towels in the towel bins, and clean up spills (including ice) or ask a staff member to assist you.  DON’T take more than 1-2 towels or cups to leave around, or assume that messes will take care of themselves.
10. DO invite your friends to check out Midtown. DON’T block the flow of traffic by congregating with your buddies in the free weight area.
    

    Image courtesy of Stephanie C. Hodges

11. And finally, DON’T leave your personal belongings in the lockers overnight, or lock empty lockers. DO get some sleep and come back for a great workout tomorrow!

So, those are our top eleven. 

Are there any important rules we missed?  What are your biggest pet peeves when it comes to health club etiquette?