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!

Boot camps are a popular trend in the fitness world. Participants expect to be pushed to their physical limits to achieve results fast.  This is certainly an enticing proposition, but may also be somewhat intimidating. 

Is Boot Camp appropriate for all fitness levels?  What does Boot Camp offer that other fitness classes and programs do not? 

I sat down with Personal Trainer Kelly O’Brien to learn more about what Midtown’s Boot Camp is all about.

Kristen: What is Boot Camp?

Kelly: Boot Camp is a small group training class that allows participants to get semi-private training at an economical price. Each session is designed using the principles of interval training to burn more calories.

Kristen: What is the advantage of interval training?

Kelly: Interval training consists of periods of higher intensity exercise, which increase the heart rate, followed by periods of lower intensity exercise to allow for recovery and the ability to accomplish more high-intensity work overall.  Interval training has been shown to increase cardio-respiratory fitness and burn more calories in shorter periods of time.

Question: What happens in a typical class?

Kelly: It’s hard to talk about what is “typical” because we mix it up all the time! Weather permitting, we usually go to the track and field area at Concordia University (about a 5 minute walk from Midtown).  We run, do squats, lunges, pushups, sprints, jump rope, run bleachers, and sometimes finish up back inside the club with TRX.  The variety in the class is a big benefit because it constantly pushes the body to adapt to new challenges.

Kristen: That sounds pretty intense. Can anyone take this class?

Kelly: Anyone can do Boot Camp.  We modify or change exercises to obtain the most appropriate challenge for all fitness levels.  Safety is our number one priority, followed by effectiveness and fun!  That said, all members are welcome to check it out.  Better yet, bring a friend, so you don’t have to “feel the burn” alone!

Kristen: How big is the class, and when do you meet?

Kelly: We currently have 3-5 participants per class, which allows me to give participants more personal attention.  The class meets Monday evenings at 7PM and Saturday mornings at 8:30AM for fifty minutes to an hour.

Kristen: What is the cost of the class, and how can I sign up?

Kelly: A four-week session costs $136 or $34 per class.  The next session will begin the week of October 10^th.  Participants can register for one or two classes per week.  Registration forms are at the front desk.

Kristen: So, does it really work?

Kelly: Participants have told me they feel stronger and that exercise is getting easier.  Here’s one I remember, “After starting my boot camp workouts with Kelly, I feel more in shape than I have felt in a long time. In fact, I think it has made my other cardio workouts much easier.”– Vicki Custardo-Koch.

Kristen: Why do you enjoy leading Boot Camp?

Kelly: I love teaching the class mostly because I enjoy the people. I love challenging them and showing them that they can do more than they thought they could. I am so passionate about exercise, and I really like to share my knowledge with others.

Don’t miss your chance to take your workouts to a whole new level!  What fitness goal are you working to accomplish this fall?  Do you think Boot Camp can help you get there?