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!

As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

• The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
• Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
• Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

Courtesy of wagnerfpa.wordpress.com.

So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

Consider this:

• The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
• Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
• Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

Courtesy of www.topnews.in.

What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

Courtesy of eatright.org.

March is National Nutrition Month, and this year, the Academy of Nutrition and Dietetics is urging Americans to “Get Your Plate In Shape.” With the help of the “My Plate” model, which replaced the Food Pyramid in June 2011, the experts are giving us a reminder of the healthy nutrition goals we have heard before:

• Make half your plate fruits and vegetables
• Make at least half of your grains whole grains
• Switch to fat-free or low-fat dairy
• Vary your protein choices
• Cut back on sodium and empty calories from solid fats and added sugars
• Eat less
• Exercise more

Courtesy of reachphysio.com

Last week the results of a recent study published in the journal Pediatrics disproved the belief held by many parents that playing “active” video games like Wii Fit and Dance Dance Revolution could increase their kids’ activity levels. However, before you throw away your Wii Fit systems and go back to the drawing board, let’s take a look at the study to determine whether video game fitness really is too good to be true.

• Researchers from Baylor College of Medicine in Houston, TX gave Wii consoles to 78 kids (ages 9-12 and above average weight).
• Half the kids were given their choice of two “active” games (e.g. Wii Sports) and the other half were given their choice of two “inactive” games (e.g. Super Mario Galaxy).
• Kids’ activity levels were measured for 13 weeks using an accelerometer (a motion-measuring device) worn on the belt.
• Accelerometer logs showed that throughout the study period, kids with the active games didn’t get any more exercise than those given inactive video games, with both ranging between 25-29 minutes of moderate or vigorous physical activity each day.

• Accelerometers have been shown to monitor activity accurately, however, the location of the accelerometer can impact what movement is actually recorded. For example, an accelerometer on a kid’s belt may not be able to pick up all of the motion generated by the upper body in a boxing game.
• Actual game time logged was not recorded.
• Other “active” game systems such as “Kinect” involve more full-body interaction than the Wii.
• Fitness games aren’t interesting enough to hold a kid’s attention.

Courtesy of wii.gamezone.com

It’s hard to exaggerate the important of heart health when almost 600,000 million Americans die of heart disease every year. Even individuals who are apparently fit and healthy can be caught unawares by a diagnosis, so let’s take a look at the steps you can take today to give yourself the best chance at a healthy heart now and in the future.

Courtesy of hometestingblog.testcountry.com

Step 1 – Know your numbers and risk profile: Schedule a doctor’s appointment and a blood test to learn the important numbers (risk factors) for heart disease, such as your blood pressure, cholesterol level, fasting blood glucose level, and BMI.

Having multiple factors for heart disease increases your risk exponentially, and some factors, such as age, gender, family history, and race, can’t be controlled.  However, knowing where you stand on the others will help you take the appropriate action; according Dr. Philip A. Ades of Eating Well, treating any one risk factor effectively halves your likelihood of developing heart disease.

Step 2 – Quit smoking (or better yet, don’t start): It’s easy for non-smokers to cite all of the negative effects of this habit as reasons to “just stop,” but they may not understand the seriousness of the lifestyle change required to quit. If it’s been a while since you have reviewed the risks associated with smoking, check them out here, and work with your doctor to develop a plan to quit.

The importance of the remaining steps cannot be understated, as they directly impact all of the remaining heart disease risk factors:

Step 3 – Adjust your diet if necessary: Making a conscious effort to reduce intake of saturated and trans fats, added sugars and sodium, and excess calories in general greatly reduces your risk for heart disease.

Some of the best ways to do that? Eat less heavily processed and refined food and substitute with more whole grains, fruits and vegetables, and lean proteins (including fish, nuts, beans, and lean meats). Keep a close eye on portion sizes of snacks and meals to lower your chances of overeating, and drink alcohol in moderation. For more healthy diet and nutrition tips from Midtown, click here.

Step 4 – Exercise more (or at the very least, sit less): Losing weight (or lowering BMI) is just one potential benefit of regular exercise. Consistent daily and weekly efforts to get up and move will help you become healthier, stronger, and more energized, and just 10 minutes of activity here and there can make a big difference.

Courtesy of www.bbc.co.uk

Once you begin consciously moving more, try adding more traditional exercise to your routine a few days per week for just a few weeks. Experiment with different activities until you settle on one that works for you. Your body and mind may not react positively right away, but if you don’t give exercise a real chance (which means a consistent effort), you will never experience the real benefits.

Step 5 – Stress less: While we hold out hope that someone will develop a “magic pill” that will banish stress from our lives forever, managing stress remains one of the most difficult aspects of our lives. Work and family commitments alone are enough to overwhelm our calendars and our worry threshold for the month. You can try to sleep more, take more time for yourself, and clear your schedule, but it’s not always possible to do those things.

So what can you do? It may help to start by identifying the centers of stress in your life and how you feel about them.  Observe what happens to your mind and body when you experience stress. Knowing what causes your stress in the first place can help you gain new perspective and create coping strategies that will reduce stress and its consequences. It takes patience and practice, but you and your heart are worth it.

What are you doing to improve your heart health?

One of the most common New Year’s Resolutions is to improve health.

Unfortunately, most New Year’s Resolutions are also doomed to fail.

In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.

Mistake #1: Doing Too Much, Too Soon

If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating.  Make sure to incorporate adequate time for a warm-up and cool-down.

Mistake #2: Forgetting Proper Technique

When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all.  It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.

Courtesy of Denverpost.com

Also, make sure you know the purpose of the exercise you are about to perform.  What muscles are working?  What is the proper range of motion for the exercise?  Is this the most effective way to target the muscles I want to work?

If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own.  Time spent now on learning how to do the exercise correctly means less time to your goal.

Mistake #3: Choosing Quantity Over Quality

If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.

Courtesty of Workoutequip.com

Mistake #4: Always Doing the Same Thing

Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program.  That means incorporating cardiovascular, strength, and flexibility training.

Now for the Number One resolution-killer

Mistake #5: Ignoring the Truth

Make sure you are answering the following questions honestly:

• Do I have the time and motivation to reach the goal I have set for myself?
• Am I choosing the right exercises for my current fitness level that will help me get where I want to go?
• If your goal is weight loss – am I overestimating calories out and underestimating calories in? (For assistance, check out our post on Heart Rate Monitors.)
• Do I have a method of measuring my progress that isn’t just stepping on a scale (e.g. monitoring heart rate at a given pace, distance covered per unit time, reps completed before reaching fatigue, documenting how you feel)?

If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!

What are your fitness goals this year?  What steps are you taking to achieve them?

The annual holiday blizzard has hit, complete with last-minute shopping trips, baking extravaganzas, parties, parties, and more parties. How about giving yourself the gift of stress relief and letting your workouts at Midtown be the calm in your storm? Here are all the details you need to know about the remaining holiday events at the club.

An Opportunity to Give Back

Help someone stay warm this season by decorating our Holiday Mitten Tree. This month, Midtown is collecting donations of new mittens/gloves, hats, and scarves for West Suburban PADS to distribute to those in need in our community. Both children’s and adults’ sizes are needed, so let’s make it as full and colorful as possible! Thank you in advance for your support of this great cause.

Club Hours

Saturday, December 31: Holiday Hours 7:00AM – 1:00PM, Kidtown 8:00AM – 12:00PM

Sunday, January 1: Holiday Hours 7:00AM – 1:00PM, Kidtown 8:00AM – 12:00PM

Class Schedule

Saturday, December 31:

• 8:30 – 9:15AM Cycle with Kelly
• 8:30 – 9:30AM Group Step with Frank
• 9:30 – 10:30AM Group Power with Vicky
• 9:30 – 10:30AM Ballet Fit with Vanessa
• 10:30 – 11:30AM Zumba with Vanessa

Sunday, January 1:

• 9:30 – 10:30AM Group Active with Frank
• 10:30 – 11:30AM Group Kick with Frank
• 10:30AM – 12:00PM New Years Yoga and Meditation with Teresa

And in case you didn’t have a chance to join us on Christmas Eve, here is a quick recap of some of our special holiday classes:

• The morning began with a special sneak-peek of Group Core, a high-energy class designed to trim and tone every muscle between your hips and shoulders.  The class will become part of our regularly scheduled programming in January, so stay tuned.
• Several members also rushed to our annual Jingle Jam cycle class, featuring all of the classic holiday hits.  If you think Santa’s reindeer worked hard on Christmas Eve, they had nothing on our dedicated cyclers!

Wishing all Midtown members and friends a joyous holiday season, and a happy and healthy 2012. How are you going to make this your best year yet?

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?

You wrote it, we read it, and now we’re sharing it!  Last month, Midtown group fitness instructor Frank Ringhofer led a promotion encouraging members to share stories about how group exercise has helped you reach your fitness goals.  Sure, we could just recap the research reports that tell us that group exercise adds accountability, structure, and fun to a workout routine, but we thought our own participants are really the best authority on the subject.

So here are your Top 5 Reasons Why It Really is “Better in Groups!”

You Sweat No one said it better than Joyce, “When I first joined the club, I did not perspire…now I am a virtual faucet.”Group exercise classes provide new physical challenges that help participants get outside their comfort zone.  Instructors constantly bring you new ways to train your cardiorespiratory and muscular systems, so that you won’t get stuck in a rut.  According to Pat, “I don’t get nearly as good of a workout running or on an elliptical as I do in Spin class.”

You Make Gym Buddies If you know the chest track in Group Power is about to make your arms burn like never before, it’s much easier to go for it with friends by your side.  Group exercise classes provide a way to connect with others who will encourage and support you en route to reaching your fitness goals.  As one of our members said, friends help you “endure and progress.” You also told us that many class-formed friendships even go beyond the walls of Midtown. How great is that?

You Add Variety to Your Routine Many members mentioned the appeal of the variety within and between classes at Midtown.  From Yoga, Pilates, and Qi Gong, to Group Active, Group Power, Group Kick, and Group Step, to Cycle, and of course Zumba(!), there is really something for everyone regardless of your fitness level, or even your mood on any particular day.  Instructors are consistently changing and adapting classes by providing new music, new moves, and new motivation, which brings us to our next benefit…

You Get Inspired and Motivated, and Have Fun We were so pleased to hear from many of you that our instructors are going above and beyond to respond to and meet your needs.  Our number one goal is to provide safe and effective fitness classes, and getting you excited to come back for more is the ultimate bonus!  According to Sally, “Caring instructors who are willing to share modifications that make things doable for ME are what keep me coming back.” Please continue to provide us with your feedback, so that we can continue to exceed your expectations.

You Can Take Your Fitness to a New Level Perhaps the best thing we learned from reading your stories is that group classes have helped you make some incredible changes in your lives.  You have improved multiple aspects of fitness, including aerobic capacity, muscular strength/endurance, and flexibility.  Many of you have also achieved significant weight loss, and are feeling healthier than ever.  While we could sit here and take the credit for your success, we instead offer our congratulations to you for putting in the effort and making it happen. You are the inspiration for why we teach!

If you haven’t tried group exercise yet, I want to leave you with one last thought from Deborah, who submitted our winning entry: “This is the first time in my life that I have kept a fitness habit going for as long as I have. I don’t plan to ever go back to my former non-fit self.  Try it.  You’ll get hooked!”

Thank you, Deborah, for your inspiring words, and thanks to all who participated in sharing your stories with us.

You have nothing to lose (except maybe a few pounds), so get started with group exercise today!

What class are you going to try this week?

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?