Ask A Trainer Wednesday: Toning Shoes

Wednesday's are going to start looking a little different around here. Typically the trainers from American Mobile Fitness briefly answer several questions submitted by readers, but starting this week we will we answering a single question each week instead. Not only will one or more of the trainers be weighing in, but I'll be doing a bit of additional research to provide comprehensive answers to the questions posed.

The Q & A today focuses on "toning shoes." Several companies including Adidas, Sketchers, Avia and Reebok produce shoes marketed as having the ability to help you tone up simply by walking. The claim is that the contour of the soles of the shoes creates an unstable surface and, therefore, forces the wearers muscles to work harder to maintain their position.

This week's question comes from Stephanie Ferris at Steph in the City.

"I'm curious what he [Gregg at American Mobile Fitness] thinks of these supposed "toning tennis shoes" that are all the rage. I bought some and, while I will say they make me walk more because it puts such a spring in my step that makes walking fun, I don't really notice they tone me all that much, and I've worked hard to walk the way they said I should."

Gregg Schwartz of American Mobile Fitness feels that the shoes are designed to target certain muscles but cautions that a bit of practice walking in the shoes might be necessary to avoid injuring oneself due to the instability the shoes can create. On the plus side, he feels that they could contribute to better posture. He concluded by saying that if Stephanie is walking more often because the shoes make that activity more fun, that is a positive.

Personal trainer, Cameesa Pikus, on the hand, responded that she sees the shoes as "gimmicky". Cameesa is concerned that the shoes promote the idea of an easy fix for something you must work at, exercise. Cameesa also shared with me that the subject of these shoes was addressed at a training last week sponsored by the American Council on Exercise (ACE.) Attendees were told that the company that produces the shoes is currently in a lawsuit.

The word "lawsuit" can scare people away pretty quickly. In order to be fair, I did a little digging to see what I could learn about a possible lawsuit and came up empty. After an internet search, including the ACE website, I could find no reports of a lawsuit pending. That is not to say that one does not exist.

According to an article at Webmd.com, the idea of toning shoes began as a specialty shoe for patients with ankle problems or diabetes and spread to the mainstream shoe industry. The shoes create instability similar to walking in sand. When actions involve instability, our bodies respond by using muscles that typically aren't used in day-to-day activity. (You can read more about this here.)

When asked about rocker bottom or toning tennis shoes, podiatrist Cary Golub, DPM had this to say:

"These shoes put the strain on your hamstrings and glutes, so if you are not athletic or a seasoned walker, they may hurt the muscles that they are supposed to help... If you are not used to firing these muscles, the shoes may hurt."

Golub further advises those new to these shoes to start out slowly and not try walking long distances at first.

From my personal perspective as a massage therapist, I would be most concerned about those with balance issues and the elderly for whom falls could cause a multitude of problems or further exacerbate existing conditions. I would advise against running in this type of shoe as well as wearing them while performing chores that involve lifting.

I hope that we thoroughly answered Stephanie's question today and that you enjoy the new format of Ask a Trainer Wednesday. Please feel free to submit a question that you would like to see covered in a future post. This can be done by leaving your question in the comments section at the bottom of this post.

Can Money Buy Weight Loss?

"If I had a chef to cook low-fat meals for me and a personal trainer who came to my home every morning, I could lose weight too!"

Those are the words of a close friend who was speaking about Oprah Winfrey's dramatic weight loss in the 1990's. At the time, Oprah Winfrey hired chef, Rosie Daley, whose delicious low-fat creations she had sampled while visiting the resort where Ms. Daley was employed. She also had the luxury of having personal trainer, Bob Greene, coming to her home to put her through the rigors of a daily morning workout. My friend was convinced that if she had the money for a chef and a trainer that she would have no trouble taking off the extra pounds. I'm not so sure it's that simple.

Sure it would be fabulous to delegate the responsibility of planning healthy meals with a good balance of nutrients, calories and fat to someone else. Chefs are familiar with combining flavors and seasonings to create meals that are big on flavor. Who doesn't get bored with the same baked chicken breast and broccoli? Prep work and cooking is time consuming. Having the financial resources of a celebrity of Ms. Winfrey's caliber would allow this luxury for a lifetime. But having well planned, tasty meals that are prepared by someone else doesn't prevent the urge to snack between meals or late at night. That is an issue that even the rich and famous must address.

As far as exercise is concerned, you can't pay someone to exercise for you, even Oprah has to sweat it out to get results. She still has to get out of her warm bed in the morning and put on her workout gear. She still has to perform the bicep curls, crunches and squats like us mere mortals. She can't get an assistant to hop on the treadmill for a three mile jog. Those are assignments that she has to tackle herself. Would you get better results if you could work out in your home with a trainer every day? That depends on you. The trainer can take the work out of planning the routine for the day, but if you want those results, you have to give it your all. You have to be willing to push yourself. You can't give up when it starts getting hard.

No one said that it was easy to lose weight or get/stay fit. It takes work. It takes dedication. It takes time and planning. In Oprah's case, it took money. While we might like to use finances as an excuse for our lack of success, keep in mind that even with all of the resources at her fingertips, the powerful Ms. Winfrey gained back a great deal of weight. Money can't buy weight loss success. It can't buy you a fit body. It can help make life easier, but ultimately, it takes effort and a willingness to do whatever it takes.

Inspiration Comes in Many Forms

Gyms can be intimidating places for those who are new to this type of setting. I recall a relative of mine, 100 lbs overweight at the time, who refused to join a gym out of fear. She felt as though she would be judged and laughed at for attempting to work out at her size. Chances are, if she had joined, she might have been pleasantly surprised at the support she found from the staff. Perhaps she would have realized that people weren't judging her at all. In fact, maybe she might have inspired a few of her fellow gym-goers. The reason I mention this is because I am constantly inspired by other members of my gym, and not just those who have developed the most toned, lean bodies. Inspiration can come in all sizes and shapes.

Shortly after the new year began I headed to the gym on a particularly gloomy morning. The sun wasn't shining, the ground was covered with that slushy mess that forms when the weather warms up just a bit after a large amount of snow has accumulated. I would have preferred to sit on my couch with an enormous mug of steaming coffee and watch all dozen or so hours of The Today Show. However, with the holidays just passed I knew I had to get back into the routine that was so easily tweaked in the wrong direction during the month of December. As I headed to the second floor of the gym where the cardio equipment resides, I passed a young man who appeared to be about 18 years old. He was quite heavy already at his tender age, probably 150 or more pounds over his ideal weight. He was taking the stairs one at a time and it was a challenge for him. I could see that he was embarrassed that he was struggling to do what most everyone else in the building wouldn't give a second thought. But he was there just the same.

I headed to my favorite piece of cardio equipment and got started with the day's workout. As I often do about 15 minutes in, I started absentmindedly peering over the rail to the free weight area below. I noticed a woman about my age working with one of the personal trainers on staff. I imagined that she had made a new year's resolution to lose those extra pounds, perhaps something she'd done in years past, and this was the year she was going to succeed. Her body language clearly showed that she felt out of her element. She appeared to approach each exercise tentatively. But she was there just the same.

As I headed back to the locker room after my workout I thought about that young man on the stairs and the woman working with the trainer. Both of them had stepped out of their comfort zone to seek a better, healthier life. Both of these individuals inspired me that day.

As I made my way to the exit I received one final overwhelming chunk of inspiration. An elderly couple was entering the gym, each appeared to be about 80 years old. The gentleman, frail, with stooped shoulders, assisted his wife who was moving at a snail's pace with the help of a walker. He waited patiently for her to make her entrance as I was exiting the building. Surely they would rather have stayed home on such a dreary morning, warm in the comfort of their own home, but instead they saw the need for and value in getting some activity that day. They were there just the same and they inspired me.

Walk a Mile First

The title of today's post is deceptive, I won't be discussing walking or fitness. What I want to address today is the issue of respect for others. First, let me give you a little background about why I feel the need to mention this today. On Wednesday afternoon I received a comment on my design blog. It was a perfectly nice comment related to the post I'd written. As I always do when someone comments on my blog I visited the individual's blog from whom the comment came. As I was scrolling down to read a few posts I saw a title that really offended me: "Bitch Tourettes".

This was offensive to me for a couple of reasons. First, and foremost, someone very dear to me suffers from Tourette Syndrome. For those of you who have never heard of this condition, it is a neurological disorder which is characterized by both physical and verbal manifestations, sometimes referred to as "tics" . This condition is often portrayed in an inaccurate and offensive manner in the media. Generally, on television and in the movies persons suffering with TS are portrayed as out of control freaks who curse and twitch uncontrollably. In reality, most people diagnosed with this condition do not exhibit this particular behavior. More commonly, a person with Tourette Syndrome might repeatedly clear his or her throat or perform a physical motion like rolling their neck repeatedly.

The individual I know who has this disorder is a lovely human being with the most generous nature imaginable. It breaks my heart every time I see or hear someone casually bat around the word "Tourettes" as a joke. How dare anyone make light of a condition over which an individual has no control.

If this incident that happened Wednesday were an isolated one, I may not be ranting right now. However, a week doesn't go by that I don't hear someone say things like this:

"Oh, I think I have ADD, ha ha."


"What a retard."


"Bi-polar much?"


"Did you forget to take your Prozac today?"


I'm sure you get my point.

I didn't leave a comment letting the blogger mentioned above know how I felt. Maybe that was cowardly. Who knows, it could be that this person would have learned something. If someone reading this sees his or herself in this post, it is my sincerest hope that he or she will think twice before making an insensitive statement like the one I read. I realize that blogging is meant to be lighthearted and fun, but I don't see how putting down a person with a real and tragic condition is humorous. If we had to spend a day in the life of a person with TS, if we had to walk the proverbial mile in their shoes, listen to the insults and taunts that they routinely are subjected to, see how they are ridiculed and made fun of in the media, surely we would develop a sensitivity to their plight.

Thank you to those of you who finished reading this and allowed me to rant.

Ask A Trainer Wednesday

For this week's Ask a Trainer Wednesday, Gregg Schwartz and Cameesa Pikus from American Mobile Fitness will be answering questions on a variety of topics including late night eating, numbness in the feet while running, why some days your work out feels harder than others and how often an individual should run.

Let's get started right away.


Question from John at 2010: Time to Challenge Myself: I've been having a problem lately wanting to eat late at night for the last 2-3 weeks. Karen suggested with the amount of training I'm doing maybe I have a bigger appetite/need to eat more. However, I don't feel hungry when this occurs though. Could my body be requesting more food without feeling hungry and how much would you suggest I increase my calories for the amount of exercise I do??

Here's my average week lately:
RUN: 3 runs of 10k,10miles, 10+miles
BIKE: 3 rides of 20-25 miles
SWIM 3-4 days a week for 50min
GOLF: min. 27 holes/week

Last week this worked out to 1013 minutes of exercise with Sparkpeople suggesting 14,719 calories burned.

I'm a 38 year old 5'11" male and I weigh 259lbs as of this morning but keep in mind I'm trying to work my way down to 199. So far I've lost 84.3lbs this year.

Looking forward to your answers and again thanks for your time answering all Karen's reader's questions!

Answer: I am not sure how many calories you are currently consuming per day. I would also venture to say you could be dehydrated. With all that exercise there is a good chance you are not getting enough water in your system. You may want to try something with electrolytes in it to help. With the amount of activity you are getting, you are going to lose a lot of electrolytes through sweat. If you could answer a few follow-up questions I can help you further. How long have you been doing this type of routine? How long has it taken to lose the 84lbs? This one may take some time to determine.



Question from Laurie from Adventures of Gastric Girl: Sometimes my toes get tingly when I'm on the elliptical for an extended period of time. I'm wondering if it's my shoes, my posture, or what could be the cause of it? Once I get off of the elliptical and do my stretches it's fine.

Answer: When you run or do cardio exercise it is always good to get an extra size or half size bigger shoe. It will help with the circulation and should not let your foot go numb. In addition, watch your foot placement and try to keep your weight on your heels.


Question from Dawne at It's My Time: Why can a 5K run feel amazing and "easy" some days and the next day, like my legs are heavy and dragging? Should a runner truly be consuming healthy carbs?

Answer: A couple of questions: What are you eating before your workouts? Do you eat differently or the same thing before each run? You body is changing all the time. There are reactions occurring in your body constantly. Some days will be tougher than others. It depends on factors such as how much water is in your body and how much energy there is to burn. There are a lot of factors that play into having a good workout. I would not worry if some days feel more sluggish then others. If you run back to back days the muscles in your body may need time to rest. It is always good to consume healthy carbohydrates with any fitness routine. Remember that along with including nutritious foods, eliminate the junk food as well!


Question from at Dutch’s Weight Loss Journal: How often is it OK to run? I am just starting running, and I kind of want to start doing it every day, but my sister says that will burn me out. However, I met some people who run at least 6 times a week, plus go biking and swimming and other stuff (I think they're triathletes). I'm getting into running primarily to lose weight, but I hope to make it a regular part of my lifestyle. So, what's normal/healthy/safe?


Answer: The key to weight loss and overall fitness is to cross train. You need to run some days, bike some days swim some days and stairs, use the rower, ect… The body will adapt to whatever strains you put on it. Once your body adapts you need to either increase the intensity or perform the exercise longer to keep seeing benefits. If you keep changing the mode your body will never have time to adapt and that is the key to achieving results.

With any type of activity it is important to ease into it. With regard to running, this means to ease in both mile wise and time wise.

Karen's Input: You may want to read the post I did regarding intensity and results. I addressed this issue last year. I also did a piece on mixing things up based on advice that Gregg gave me. Hopefully you will find some additional information in these two spots that can help.


Thanks to Gregg and Camessa for answering our questions and for those who left these questions. If you would like to have a questions addressed please leave it in the comments section of this post and the answer and a link to your blog will be included in the next Ask a Trainer Wednesday.

Follow-Up to Post Regarding Antidepressants Coming

On Monday I will be posting a follow-up to the discussion of weight gain associated with the use of antidepressant medication that I wrote about in yesterday's post . There are a few points that I feel need clarification. If you have not read this post, I would encourage you to do so before reading Monday's post.

As always, all comments are welcomed.

Thin and Miserable vs. Heavy and Happy

Image via Osolean

According to Mental Health America, approximately 21 million American adults and children suffer from chronic depression. It is the leading cause of disability in the U.S. Depression is a serious and debilitating condition. Fortunately, there are treatment options for those who suffer. Most specialists agree that with a combination of pharmaceutical intervention and talk therapy, the symptoms of depression can be well managed. But what if the medication you are taking for depression is causing weight gain? Isn't this, in fact, creating another serious problem?

While not all drugs used for the treatment of depression are known to cause weight gain, as many as 25% of those taking a drug for depression will experience weight gain. The class of drugs referred to as SSRI's (Selective Serotonin Reuptake Inhibitors), including Prozac, Zoloft, Paxil and Lexapro, are known to cause an average weight gain of around 10 lbs.* According to Mayo Clinic, MAOI's are the most likely to cause weight gain.

A study published in the Cleveland Clinic Journal of Medicine concluded that weight gain is more common after a patient has been using the drug for a period of six months. This is a real issue as those with chronic depressive disorder may need to take some type of medication for the entirety of their lives.

Sandy, who asked that her name be changed to protect her privacy, started therapy and began taking an antidepressant medication in her early 30's after struggling with feelings of depression since childhood. At first, she reported feeling as if "I woke up from a bad dream." For the first time in her life she felt content. Trim all of her life, Sandy began to gain a few pounds each month after being prescribed Prozac. Initially, the few extra pounds seemed like a small price to pay for happiness. However, as the months passed and Sandy was up more than 20 lbs, she started to question her decision. She had outgrown some of her clothing and was embarrassed by her increasing weight. After seeking the counsel of a psychiatrist, Sandy was prescribed a new medication, Wellbutrin. Within the year, without changing her routine of exercise or diet, Sandy lost all of the weight she had gained.

Sandy's story had a happy ending, but there are many individuals struggling with this lose-lose situation. The efficacy of medications, as well as the side effects, vary from person to person. When asked if she would have continued to use an antidepressant if her weight had continued to increase, Sandy confesses that she doesn't know how to answer the question. Without being in that position, would any of us know how we'd react?

*More information can be found at WebMd.

What is your opinion, is a gain of 20 lbs a small sacrifice if it can ensure happiness? What about 50 lbs?

Ask A Trainer Wednesday

It's Wednesday again which means it is Ask a Trainer Wednesday. For those new to this blog, each Wednesday the personal trainers from American Mobile Fitness answer readers' questions. If you have a question for one of the trainers, feel free to leave it in the comments section of this post and your question and a link to your blog will be included in next week's Ask A Trainer Wednesday. You can read the trainer bios and learn more about their areas of expertise here, here and here.


Question from Ciao-Chow : I have noticed that every once in a while, if I do push- ups or crunches, I get a pain in the right side of my chest (it takes my breath away). It does not hurt to the touch but it does if I round myself towards the front....what is going on??? I never had it happen while working out! HELP!


Answer from Gregg Schwartz: You should go see a doctor and try to recreate the problem in the office setting. He or she should be able to determine what is going on. Sometimes the issue is that the exercise is not being done with proper form and that is causing the injury. You doctor can help you get to the root of the problem.





Question from Jan at Bobbypins Boardwalk: I work out 3 mornings a week doing water aerobics. Now -- I have to tell you that this is a REAL WORKOUT. It's intense and I'm sweating and breathing hard throughout the class. I give it 100% and know that I've really worked out hard when I'm done. The problem is that I'm worn out for so much of the day. Class ends at noon, and I'm dragging until about 4:00....Actually I'm still dragging then, but know that I have to make supper. So -- why aren't I getting more energy? I've done this routine for two weeks now. Should I just give it more time?


Answer from Gregg Schwartz: Yes, give it more time for sure. It could take up to a month to feel like you have more energy. Also, make sure you are eating enough food. Have a good mix of complex carbs and protein in your diet. Additionally, find a pre-workout meal that gives you great energy. Another thought, you might want to have your iron levels checked, sometimes the level of iron is the cause of fatigue.

My Thoughts: When I first started working out with Gregg I had the same issue. The workouts were more intense than what I was used to doing. Gregg suggested eating something like natural peanut butter on whole wheat and a glass of milk. That is usually what I have on mornings when I strength train. If I don't eat enough protein before my workouts, I don't feel quite as strong.


As always, thank you to the trainers of American Mobile Fitness for answering our questions.

If you have a question for Gregg or any of the trainers, leave it in the comments section and your question and link to your blog will be included in next week's post.

Giveaway Winner

Thank you to all of those who entered the CSN Stores giveaway of a $60 gift certificate. Now for the moment you've been waiting for. The winner of the giveaway is...... Missa from LosingEthel.

Congratulations Missa, hope you find something fabulous.

Thank you once again to CSN Stores for allowing me to sponsor another giveway.

Salsa, All the Flavor Without the Fat

My mango salsa with homemade whole wheat tortilla chips

A common complaint of those trying to lose or maintain their weight is that "diet food" is tasteless. While it's true that a salad without dressing or a piece of chicken breast sans the barbecue sauce can be about as exciting as watching 12 hours of news coverage on the BP Oil spill, there is a simple solution, salsa.

Salsa is big on flavor but short on fat and calories. It is also a cinch to make yourself. Salsa isn't just a side for chips either. I love to make salsa as an accompaniment to chicken, fish and beef. A fruit salsa, like my mango salsa, is perfect for adding a Caribbean flair to fish and chicken. A tomato based salsa is perfect with lean beef. You can't beat salsa as an alternative to salad dressing or as a replacement for butter and sour cream on a baked potato.

I grow fresh cilantro to add to my homemade salsa.

When creating your own salsas at home, let your creativity and personal preferences be your guide. I find that mixing some heat into my salsa in the form of onions, jalapenos, fresh cilantro* or spices like cumin or red pepper kicks up the flavor.

To prepare a fruit salsa, finely chop your favorite fruits and add a small amount of fruit juice. I prefer the juice of a fresh orange. Add some chopped red or green pepper, onions and spices of your choosing. Experiment with different ingredients until you find a combination you like.

The addition of fresh mint, lime juice and marmalade gives this salsa big flavor

Recipe available at My Recipes.

For tomato based salsa, don't limit yourself to just tomatoes and onions. Corn, red and green peppers and black beans are a few ingredients that will add flavor and texture. Add a squeeze of lime, some of your favorite spices and a pinch of salt. A large serving of a tomato based salsa helps add to your daily count of vegetable servings but won't add much to your calorie count for the day.

Check out Fresh-Salsa-Recipe.com for more ideas.

For a healthy snack, serve your salsa with homemade whole wheat tortilla chips. Cut whole wheat tortillas into wedges, spray with cooking spray and bake at 350 degrees for about 6-7 minutes. Sprinkle with desired seasoning while hot. Let cool and enjoy!



*Rather than buying cilantro at the grocery store, I grow my own in my own in my kitchen. All the herbs I grow were purchased at a local greenhouse. This is less expensive than buying it in the grocery store.


You still have until tonight at 7:00 PM EST to enter my giveaway from CSN Stores for a $60 gift certificate!

Preventing Strokes with Guest Blogger Steve Jasper

Yes, this is an actual picture from a Bret Michael's concert.

I have a dirty little secret, I'm a fan of Bret Michaels, the former lead for the group Poison and, more recently, winner of The Celebrity Apprentice. I hate to even admit this, but I went to see him last year when he did a show in my area. Last month, he suffered a mini stroke, also known as a transient ischemic attack (TIA). A TIA is a huge risk factor for a future stroke.

To bring attention to the prevention of strokes, Steve Jasper, a contributor for Gymsource is guest blogging today.

Awareness for a Preventable Ailment: Strokes

By Steve Jasper

A stroke is a life-changing event and ailment. A person's entire life could be changed in an instant via a stroke so it's important to be aware of the warning signs and preventable actions that can be taken in order to stop a stroke before it ever has a chance to change a life. May is a month that aims to do just that by being National Stroke Month. National Stroke Month provides a good opportunity to talk more about strokes and how they might be prevented.

Strokes are more prevalent in some than they are in others, so it's important to realize if you have any risk factors that may lead to the ailment taking an effect on your life and the life of your family and friends. Some factors are beyond prevention (such as hereditary issues), yet most risk factors when dealing with a stroke are both preventable and within your control. According the National Stroke Association, 80% of strokes are preventable. As for unavoidable risk factors one of the biggest is obviously family history. People with immediate family members and relatives who have suffered strokes are more likely to suffer strokes than others and should speak with their physicians about what they can do to prevent a stroke from occurring.

Pre-existing health conditions such as diabetes or hypertension bring on a much greater risk for a stroke, among others. Some other risk factors (both ones you can be in control of preventing and others in which you cannot) are as follows:

Avoidable Risk Factors:
• Smoking
• Drinking
• High Blood Pressure
• Obesity
• Inactive Lifestyle
Unavoidable Risk Factors:
• Age
• Prior Strokes
• Family History
• Race

These preventable risks are usually counteracted with the excuse "I don’t have enough time" when it comes to staying healthy. This excuse holds no water when an ailment like a stroke can have the power to change a life and change someone's personality completely. Not to mention, there's plenty of time to stay fit via home gyms that can be set up that can keep you fit and give you the time to do so (the exercise equipment is no different than the ones at the gym so working out can be done right in the comforts of your own home), so no more excuses. Staying active and healthy helps cuts down on obesity, which is a huge risk factor for stroke while also helping you keep a lifestyle that works against a stroke.

A stroke is one of the most debilitating ailments there are and some of its risk factors cannot be prevented. Yet, there's hope in awareness and with the right information and lifestyle anyone can help prevent a stroke from changing their lives forever.

Steve Jasper is not a medical expert. All of the statistics cited were from the National Stroke Association and the American Heart Association. If you have any serious medical concerns, please consult a qualified medical professional. Steve is a contributing blogger from Gymsource who writes an all topics related to fitness equipment and more.

A huge thank you to Steve for providing us with this information.

Ask A Trainer Wednesday/Meet David

For those new to this blog, Ask a Trainer Wednesday is your chance to have your questions regarding fitness, weight loss, nutrition and health-related concerns answered by the professional personal trainers at American Mobile Fitness. Before we get to the Q & A's though, I'd like you to meet the newest member of the American Mobile Fitness team, David Hojnacki.

David Hojnacki

David believes that because we all have different fitness needs, a one-size-fits-all approach to fitness does not work. When David works with his clients he takes an individualized approach and considers variables like the clients age, gender and their personal goals. He believes that a 10-point approach to fitness is the key to success. "Improving yourself in these 10 aspects of fitness, you would have no choice but to lose unwanted fat, gain muscle and strength, be more energized and alert, along with looking and feeling better."

This Week's Questions and Answers

Question from Kathleen at Write-Sizing: I have a question for the trainers! Everyone says that there's no spot reduction, but I'm in a situation where I'm a Small/Medium in shirts and a Size 8 in low-rise jeans -- but with anything with a fitted waist, I kick up to a 12 or 14. All my extra fat is in my middle. I know some of that is genetics, but I don't want to completely lose my butt to reduce my middle. Any suggestions?

Answer from Gregg Schwartz: I would be interested to know what you are eating. Foods that are high in sugar, processed foods and alcohol can lead to the accumulation of extra weight in the mid-section of the body. While you cannot spot reduce, building muscle through strength training will make the area appear tighter and more compact. This must be combined with the proper diet for optimal results.




Question from Beth at Eye of the Beholder: Does hatha yoga qualify as strength training?

Answer from Gregg Schwartz: Unfortunately, it would not qualify as strength training. The goal of yoga is to stretch, loosen and relax the muscles. Strength training involves building and strengthening of the muscles.

*I would add, from the perspective of a Licensed Massage Therapist, that a combination of the two would be a good choice. While the strength training can build up the muscles of the body, flexibility can be compromised without proper stretching. Yoga is wonderful for keeping the body limber. Flexibility suffers greatly as we age and our tendons and ligaments become less pliable.






Question from John at 2010: Time to Challenge Myself: Can I swim 3-4 days in a row to try and catch up on my training or is it like everything else in that I should take a rest day between sessions?

Answer from Noah Simonetti: Swimming is an exercise that is going to work on strengthening and cardio at the same time. If swimming is your cardio exercise of choice then yes it would be okay to swim 3-5 days a week. You could choose to do them 3-5 days in a row or you could split it up during the week. It’s only catching up if you do it the last 3-5 days of the week so try to start at the beginning and spread it out over the week because ideally, any rest throughout the week will help.


Thank you to Gregg and Noah for answering this week's questions. If you have a question for next week's Ask a Trainer Wednesday, please leave it in the comments section of this post. You can find the bios for the trainers, including their areas of specialization at American Mobile Fitness.

Giveaway From CSN Stores Just in Time for Summer

Enjoy some summer fun courtesy of CSN Stores!

I was thrilled to once again be asked by CSN Stores to host a giveaway for readers of this blog. One lucky winner will receive a $60 gift certificate to CSN Stores. They offer a huge selection of merchandise in their over 200 stores. Everything you need from cooking utensils to clothing to lighting can be found.

With the summer season upon us, the gift certificate could be applied to the purchase of any number of great items. How about an outdoor game for all of those backyard barbecues you'll be hosting this summer. A Badminton set, bocce ball set or this bean bag toss would be fun for kids of all ages. You might have so much fun you won't be tempted by that plate of brownies!




Any gardeners out there? Check out this Garden Seat and Tool Set, priced at $44.95, it includes free shipping. Gardening is a great way to burn calories and get your yard in shape.




For all of you parents wondering how you are going to keep the kids occupied this summer, don't fret, CSN Stores has a great selection of toys for the backyard or the pool area. What little girl or boy wouldn't love the Little Tikes Builder's Bay Sand and Water Table?



The choice is up to you what you'd like to purchase with the $60. The giveaway is open to all followers of this blog old and new. Simply leave a comment telling me what item from CSN Stores you would choose if you won. You have until 7:00 EST Monday, June 14 to enter. The winner will be announced on Tuesday, June 15.

Good Luck!

*Unfortunately, the giveaway was extended only to residents of the United States and Canada.

The Easiest Healthy Eating Tip Ever

Katy's Grocery List

Do you ever come home from the grocery store beaming with pride over all the great choices you've brought home only to find later that the baby carrots you chose for late night snacking are covered in slime or the fresh peaches you so lovingly selected are moldy because they ended up in the back of the refrigerator untouched? Not only did you fail to get the benefits of these healthy items, you also wasted money. Sometimes the best solution to a problem is something so commonsense that you wonder why you didn't think of it first. That is how I felt when I read a tip on Katy's blog about this very subject.

When Katy gets home from the grocery store, instead of tossing her grocery list, she hangs it on the refrigerator. That way she has a constant visual reminder of all the good stuff she has available. Once something is used up she crosses it off the list. Katy says,

"It won't necessarily make you choose squash over Totino's Pizza Rolls, but it's a start."

That is the easiest healthy eating tip I've ever heard!

Have a great weekend everyone.

Ask a Trainer Wednesday: Stability Ball Workouts

Performing this action while seated on a stability ball works both the triceps and the core.

A few weeks back I started Ask a Trainer Wednesday where readers could leave questions regarding fitness, weight loss, and health related questions to be answered by the certified personal trainers at American Mobile Fitness. When Bobbie from Anonymous Fat Girl asked for suggestions for incorporating a stability ball and weights into her fitness routine, Gregg Schwartz, my trainer, suggested that I do an entire post on the subject and include pictures to illustrate.

In Gregg's words:

"There are many, many exercises you can do with just those 2 pieces of equipment. Your fitness level would determine what exercises you would be able to do."

Certified personal trainer Kathy Asmus added that a stability ball can be used somewhat like a weight bench. Exercises that you would typically do while lying on a weight bench can be done with your shoulders and upper back on the ball. This engages the core of the body and also requires the use of your legs to maintain the position. That way, in addition to whatever muscle group you are targeting with the weights, you are also getting the added benefit of working the core and legs at the same time. This provides a more efficient workout.

Image via Healthy Lifestyle

In this position you could do many of the same exercises that you would perform on a bench with weights or a weighted ball (as seen in the image above.)

Chest press

Image via Women's Health

Fly

Image via How Stuff Works

Any exercise that you might perform with one hand on a bench like a single arm row or tricep kick-back could also be done with one hand resting on the stability ball. Again, this will challenge your core as your muscles will be forced to engage in order to maintain balance.

Single Arm Row

Because the ball provides an unstable surface, sitting on a ball while performing exercises with weights forces the core to engage, again, making whatever exercise you are performing more challenging. Some good options would be an overhead press, lateral raise or bicep curl.

Lateral Raise

via How Stuff Works

If you are new to strength training, I would encourage you to try the exercises without weights first. Sitting or lying back on the stability ball is much more challenging than it may appear. Go through the motion of the exercise and be sure that you are using proper form. You may want to perform the exercise in front of a mirror to be sure that you are doing it correctly. Once you are confident that you are able to perform the exercise safely, add light weights. As you become stronger you can increase the amount of weight you use.

If you would prefer a workout with a stability ball that doesn't require the use of any weights, you can check out this article with excellent images of each exercise provided.

I can't stress enough the importance of safety first. Proper form is essential to avoiding injury. If you belong to a gym seek out the assistance of a fitness professional to help you learn proper form. If you are purchasing a stability ball, look for one that comes with a instructional DVD.

This stability ball from Target, available for $35.99 includes an instructional DVD.

If you are looking for a reasonably priced and versatile piece of fitness equipment, you can't go wrong with the stability ball.

*If you asked a question for last week's Ask a Trainer Wednesday, the answers will be posted in next week's post. Sorry for any inconvenience this may cause.

Making Memories

Homemade strawberry ice cream was an annual treat during my childhood

Via Examiner.com

Growing up I always looked forward to the month of June when my parents would take me and my five siblings to pick fresh strawberries. With such a large family it wasn't difficult to quickly pick quarts and quarts of fresh berries. Once home, we were all charged with hulling and washing the berries. Of course we gobbled up a portion of them, but my mom would also freeze big batches for use throughout the year. My favorite use for the strawberries was the once-a-year homemade strawberry ice cream that my parents would make. Full of heavy cream, sugar and berries, that gallon of the icy goodness would be gone in no time. Eating that delicious ice cream once a year is one of my fondest childhood memories. Had my parents made homemade ice cream every couple of weeks, it wouldn't have been quite so special.

Much to the chagrin of my children, I don't regularly buy ice cream. We don't own an ice cream maker so my children have never experienced the taste of that particular strawberry treat. On special occasions I send my son to a family owned ice cream parlor, Charlie's, for a quart or two of their homemade ice cream. As they were growing up it was always our tradition to get ice cream on the way home from school on the first really warm day of spring. I love traditions and I'm a firm believer that treats are more special when they aren't available on a regular basis. I have no doubt that my children will remember those annual after school ice cream runs the way I remember my parents homemade ice cream. My son may remember that mint chocolate chip was his favorite in second grade. My daughter may recall the monumental choice of deciding between the pretty pink strawberry ice cream with chunks of berries or Charlie's famous Moose Tracks, loaded with hunks of Reese's peanut butter cups. But what I think they will remember most is the tradition.

You might be wondering why a fitness blogger is bestowing the virtues of a high calorie/high fat treat. My point in walking down memory lane is a simple one; it's okay to enjoy a treat every now and again. I'm fairly certain that most of us have some positive memories about particular foods. Maybe it's your grandmother's pecan pie at Thanksgiving or the special cookies that your family shared only during the holidays. What made those treats special was the tradition surrounding them. You looked forward to these items and they were enjoyed during happy times.

Cookies made with Mom once a month=Great childhood memories.

Unfortunately, in the average household, daily treats are commonplace. When consumed on a regular basis these sugar and fat-filled items no longer qualify as special. Not only are they not out of the ordinary, they are expected. When they aren't available, we crave them. Giving them up can be battle. There are properties associated with certain high fat/high calorie food that are considered addictive, making eliminating them from our diets a real struggle.

If you have found yourself at the grocery store tossing bag after bag of low quality chips, cookies, frozen treats, etc.. into your cart out of habit, maybe what you need is a new approach. Create some traditions for yourself or your family surrounding your favorite treats. For instance, if you love popcorn drenched in butter and salt, have some-but only if you are going to a movie of a particular genre or with a particular friend. If hot dogs with all the toppings are your treat of choice, don't give them up, just be sure you only partake when you are watching a live baseball game. You get the idea. Instead of associating treats with denial or guilt, associate them with special times, times that make you feel good. While only consumed on occasion, these splurges become special.

Everyone knows a hot dog tastes better at the ball park.

My friend Chris's may not realize that she is making memories for her daughter Lindsay, but the two of them have a ritual of making homemade ice cream together. When Chris shared this story with me and her recipe for 3 minute low-fat homemade ice cream, I knew I had to include it at the end of the post. It only takes 3 minutes because the two of them take turns tossing the bags containing the ingredients. When Chris told me about this, I could imagine her and her daughter having a great time and, more importantly, making memories. Chris is also teaching Lindsay that it's possible to make healthy versions of her favorite treats.

3 Minute Low-Fat Ice Cream

1 CUP SKIM MILK
1/2 CUP DICED STRAWBERRIES
6 PECAN HALVES - CHOPPED (OPTIONAL, ADDS ABOUT 60 CALORIES)
1/2 TEASPOON VANILLA
TWO PACKETS STEVIA OR ZERO CAL. SWEETENER

1 QUART ZIPPER BAG
1 GALLON ZIPPER BAG
1/4 CUP SALT
3 CUPS CRUSHED OR CUBED ICE

2 TBS HERSHEY'S SUGAR FREE CHOCOLATE SYRUP (15 CALORIES)

In a one quart bag, combine milk, strawberries, pecans, vanilla and strawberries. In a one gallon bag combine ice and salt. Remove air, zip quart bag and place inside gallon bag. Remove air from the gallon bag. Shake and flip large bag constantly for 3 minutes. Pour into bowl and drizzle chocolate syrup on top.


I hope I've inspired someone today to start their own tradition surrounding special treats for special occasions.