Fitness Questions and Answers:

Q & A with the Coach-Email me your fitness related questions and have your answer featured here!

 

Coach: Hi Liane ,love the site! How can I get started working out if I have never done before. I am 35 years old and just a few pounds over weight, I am active with my kids but have never done any formal exercise or sport since high school....Ann Robeita

Ann: Hi back and thank you for the compliments. As everyone knows, please explain to your regular doc first that you are starting a fitness program and rule out any health related issues or concerns( old injury,illness, post baby).

Determine what your goals are for the short and long term.

And I am never short on words, so here's my long and short version.

If you are surfing the internet for advise, be wise.

Almost anyone can start out by simply walking everyday. It's cheap and you can do it just about anywhere.

Videos are another great way to start out. Look for highly recommended ones based on your goals. You can be comfortable in your own space and go at whatever pace you like. Always stay within your ability,know your limits when starting out.You can always progress or go harder/longer the next day.

If you are looking to do resistance training or begin a sport, seeking out a fitness professional can eliminate alot of second guessing and weed out the overwhelming amount of information out there. Look for a qualified instructor at a gym,health club or rec center or private studio ,ask alot of questions and look for recomendations from others who have similar goals.

 Your fitness professional should take in all pertaining info and set up a consult to go over your goals and asses you current fitness level. That can include body measurments and weighing. ( so bring appropriate clothing to that appointment) Be prepared to explain your eating habits and lifestyle and your homelife. How much you see a trainer is up to you. Cost is usually the first factor. your trainer should be able to set up an appropriate schedule for when you do and don't meet with them. It is best to set up more sessions close together in the beginning to get comfortable with your program and then taper off when you feel familiar in your new enviorment.

Rules to follow:

1. Be familiar with equipment

2. Take our time when first starting out. warm up before stretching.

3. Drink plenty of water before during and after.

4. Eat before ( timing is up to the person but usually 30-90 minutes before is good)

5. If you feel sick or beginning to. Slowly stop and access you situation. Theres always tomorrow..

6. Never walk/run in could be dangerous or unfamiliar places,carry protective device, and let someone know where you are.

As nice as it is to zone out in your music, if you are outside,be alert!

7. Don't over-do in the beginning..you have to walk before you can run..avoid injuries and burnout.

8. Mix it up. If you are bored,change your routine..or take a day off and come back fresh.

9. Eat well before adding any supplements. Don't waste money on diet aids if you're eating junk.Basic multi vitamins, omega blends and lots of water along with good nutrition will do more for you than ANY supplements. Learn new habits.

10. Be kind to yourself. Rest when you are tired.Eat when you are hungry.

 

 

 

 

Liane what foods should I avoid during the holiday season? Or at anytime ?

Well I like to say,don't avoid it all over the holidays..it's fun to indulge a little on the foods during the season that you may not prepare or enjoy at any other time of the year...but,if you are trying to be on your best ..this is my best and worst list abbreviated...

worst holiday foods

 

1.casseroles

2.stuffing

3.dark meat

4.gravies and sauces

5.pecan pie

6.traditional mashed potatoes

7.double crust pies

8.egg nog

9.peanut brittle

10.cheese

11.alcohol

12.candied yams or sweet potatoes

13.waldorf salad

 

best holiday choices

1.turkey breast

2.lean ham

3.roast beef

4.dry salads

5.sweet potatoes

6.baked potatoes

7.steamed or raw veggies

8.pumpkin pie

 

tips to keep in check

1.ask yourself if you truly desire a certain food or are you eating because it's there?

2.don‘t skip usual meals

3.drink water-fatigue is the first sign of dehydration.We can sometimes crave carbs and caffeine when really our bodies are needing water.having higher sodium rich foods over the holidays can increase the need for more water.

4.limit alcohol-complete sugar calories and lessens your sense to mindful eating

5.holidays are days not weeks-enjoy  your favorites that day and enjoy the season in other ways

 

Q: What is your philosophy on dieting?

Nutrition is logical, most make it out to be complicated or lack of knowledge or interest to be aware of ones health. Trying to make it something its not (non fat pizza on cracker crust with bean curd or soy cheese and imitation pepperoni pieces) Doesn't really sound appealing after seeing the 10 other pizza commercials in the media .But if you happen to like those ,eat em' up! So what's wrong with having those so-called taboo foods once in a while? Absolutely nothing. Eating healthy most of the time and having the so-called taboo food foods every once in a while is how it should be. Putting such restrictions on how we eat, creates the environment of self sabotage. Leaving you only wanting the very food you believe you can't have. If you follow a 5-6 meals a day way of eating, which would equal about 35-42 meals per week, having 2-3 of those "cheat"meals is really not an over indulgence. Eating those foods in moderation is the key to keep the calories down.

Q:When should I eat after training/before training?

My philosophy on nutrition is eating small frequent meals,so your nutrition should be close to when you train regardless if its before or after. I prefer you train not long after eating if you can tolerate it. For some, stomach upset occurs when training heavy right after eating a regular meal. Having a small snack, a protein shake and a 1/2 piece fruit, for instance provides calories from protein and simple carbs for easy digestion. Following up with a substantial meal,chicken or beef with complex carb of potato,yam or rice so as not to interfere with training.

Q:What the most effective cardio equipment?

I almost always suggest the treadmill, using a good pace( no holding on the bars)and a moderate incline to maximize leg power and burn calories also to prevent joint wear and tear. Stairmaster or the never ending stairs is my second choice,again a pace that makes you breath harder,but can still talk.

Q:What supplements should I take?

First, before supplements, I recommend eating properly. Always consult your doctor or nutrition professional before supplementation. A childrens chewable vitamin is a good start for both men and women. For women,an addition calcium supplement is also beneficial.

Try not to use supplements as a substitute for healthy eating.Eating fast food followed by a multi vitamin may provide some extra nutrients missing in those types of food,but will not help your health and fitness goals.