Last week I put a post on my Instagram stories (Instagram) asking followers to inbox me with any fitness or nutrition questions they had. Some questions were easy to answer and then the questions started getting complicated. It’s hard to answer questions about health and fitness sometimes because these are not one size fits all categories. What works for some may not work for others and that is especially the case when it comes to nutrition.
I did not want to leave the questions unanswered or give a vague response so I decided I would put together the top 10 most asked questions (some were asked on this poll and others come from clients often) and I hope this helps!
If you messaged me and your answer isn’t here or I did not write you back, please email or DM me again, that was not intentional.
QUESTION 1: What is your favorite part about being a trainer?
I absolutely was surprised at how many people asked this from the poll and those who were just curious how, when, and where I started. I have been a certified personal trainer and fitness nutrition specialist for over 5 years. I began a love for health and fitness when I was recovering from a back injury in 2009 and really needed to learn about my muscles, recovery, and getting my gut in check. I had also suffered from severe IBS for many years and had been seeing a gastroenterologist for too long!! I absolutely fell in love with the industry through my research, took classes, and then decided to take it all the way and become certified. Through this I learned that my favorite part of being a trainer was seeing the success of others who were feeling like me—discouraged, frustrated, annoyed, still, routine, stressed, in pain, etc. With each new client, each new plan, and each new goal met my little heart soars. I am grateful for my clients because they help me live out my dream (and theirs) each day. Cheers to many more years!
QUESTION 2: How can I see results if I do not have equipment or go to the gym?
This question gets asked often and a few people mentioned my videos that I do at home with my son…with no equipment. My answer is this…your body can be changed constantly. Whatever you do to spark your muscles, tweak your routines, gain strength, and push your limits will show on your body and mind. You can be successful with body weights or dumbbells depending on your challenge for yourself. If you are a typical adult that is wanting to grow stronger and tone, you can 100% find this success in the comfort of your home with little to zero equipment. For those training for a competition or wanting to seriously bulk up, I always suggest gym workouts where the equipment is unlimited.
At home workout suggestions—Bodyweight exercises, Core exercises, and HIIT work.
If you are wanting to gain strength and muscle mass you WILL need to increase the amount you are lifting (not just body weight), here is where some people get stuck and end up needing the gym (or maybe just investing in a little equipment at home).
A gym membership offers lots of free weights, standing weight equipment, group fitness classes, sauna and swimming pool. Most of these are not available for you at home or can be incredibly costly.
Bottom line: If you can meet your goals, go for it at home. If you are finding yourself at a plateau or your home equipment is not proving challenging enough, a gym might be some place to explore!
**When I create plans for clients we always go over where and what equipment they will use, the plans are then created specifically for what they want or access they have.
QUESTION 3: How can I tone my body?
I love this question and the answer can work for both women and men. High repetitions and less sets. This will allow your muscles not only to strengthen but to lengthen (hey, word up on the rhyming). You will start to see more definition, which we refer to as toning but will not see yourself bulking or getting stalky. Don’t forget about your diet, too!
Question 4: How much should I be eating every day?
Well there is no easy answer to this question (like most) but I will give you 3 general rules of thumb and ideas.
You can eat IIFYM style. This is if it fits your macros. Basically you are flexible dieting and counting your macronutrients (proteins, carbs, and fat). As long as your numbers fit you are pretty much able to eat what you would like. I have tried this before with success and have many fellow trainers who live by this method.
Hire a professional to go over your goals and current weight, body fat %, BMI and current eating plan. You can also research these calculators on your own and create yourself some plans from there. Good rule to live by is to incorporate carbohydrates, good fats and oils, protein, vegetables, some fruit, and WATER into your meals.
Eat clean with the 80/20 rule. This method is generally for those wanting a permanent life change and struggle with food. This allows you a 20% break for unhealthy and processed foods and then 80% of your meals would be fresh, pure, and unprocessed.
Regardless of the method, I believe the way to be successful with nutrition is a specific and realistic plan that is designed with your lifestyle and goals in mind. Everyone needs different nutrients, some of restricted diets, not every one can eat the same things. Even in my own family, my husband and I eat differently but we have found a way to make it work and function on a well balanced eating routine.
Question 5: Can I exercise while pregnant?
Well the answer is easy. #1 CONSULT YOUR DOCTOR. Make sure your doctor runs blood tests and a physical for you to assess what they think you can and cannot do. If you were active before you became pregnant your doctor will generally clear you to workout through all trimesters. It is important to make sure you consult your physician first. If you have been cleared, check out some of my pre and post parts workout in my Belly Journey eBook
Question 6: Can I workout while breastfeeding?
Another question I get asked all the time and again, #1 rule is to consult your physician. If you have done that I would look into making sure you are getting enough nutrition for you and your baby/babies as well as starting out with walking, yoga, pilates, swimming, and Kegel exercises. I would also make sure and talk to your doctor about any signs of Diastasis Recti and exercises to avoid making that worse.
Question 7: What do you eat?
Right now I am fasting (see more here) so my diet looks a little different than usual. I am usually a caffeine queen, Prosecco loving, cake on the side mama bear…but i digress.
Usually this is what a day looks like:
Breakfast: Oats with fruit or a fruit smoothie with peanut or almond butter
Snack: Nuts and a boiled egg
Lunch: 4-6 ounces of chicken or ground turkey with brown rice and vegetables
Snack: fruit smoothie, grapes with cheese, crackers and an apple. Something light but filling.
Dinner: Salad with some form of protein and grilled vegetables
Obviously I switch it up but in general this is what it looks like. I eat close to 1500 calories per day with about 65-90 carbs depending on the day and workouts.
Question 8: I don’t have time to workout, how do you do it?
I MAKE the time. I know you have heard it before but its true and it works. I have to adjust my schedule constantly to make time for exercising. Some days its ugly, some days I am working out at home instead of the gym, some days I have a toddler on my leg, some days it’s cutting out a couple exercises. I do what I can to make everyday count and hold myself accountable to get in the workouts! It isn’t meant to be easy but it sure is worth it.
Question 9: What is the best workout for toned legs and glutes?
Clearly y’all are trying to get nice booties because this question was asked so much! (all women, but go for it men!)
Here are my 10 favorite exercises for toned legs and glutes
- Deadlifts (can use dumbbells or bar)
- Lunges (can use dumbbells or bar)
- Squats (can use dumbbells or bar)
- Hip raises (no equipment needed)
- Hip adductor/abductor (can do with machine or with bands)
- Donkey kicks (no equipment needed but can use bands)
- Side leg raises (can use bands)
- Ice skaters (no equipment needed)
- Supermans (no equipment needed)
- Pulsing squats (can use dumbbells)
Question 10: Whats the hardest part about the business?
I loved this question and I saved it for last on purpose. The hardest part for me is remaining positive through it all. Anyone with a business can attest to good and bad times. This time of year is so busy for me as people are really trying to push for goals in the new year, workout more, eat healthier, its a great season for my business. But then in the summer its really slow, there isn’t much to do and lots of people become bored or uninterested.
It’s hard to pour your heart and soul into a business that sometimes gets overlooked, its hard to spend 20 hours on a plan and the customer changes their minds, its hard to see someone so excited and start to see results and then just give up, its hard.
I love to see others succeed and in this business it can sure fluctuate, thats just rough. But its also so rewarding, so to answer the question…people, my clients, that is the hardest and best part of it all.
Hope you all loved this Q & A and I look forward to working with lots more of you guys this 2018 season!!
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