Q. What does a personal trainer do?

A. A personal trainer will develop a fitness plan tailored specifically to your personal goals and needs.  He or she will provide guidance on the type, frequency, duration, and intensity of exercise activities you should perform.  He or she also provides feedback on proper form, body alignment, and exercise safety.  Most importantly, a personal trainer should motivate you to achieve your optimal fitness level!

Q. Why do I need a personal trainer?

A. If you are new to exercise, a trainer will help familiarize you with different types of equipment and various modes of exercise.  For intermediate and advanced exercisers, a trainer can provide new workout routines and techniques to take your fitness to the next level. 

Q. How often should I meet with a trainer?

A. This depends a lot on your personal preferences and motivation.  Some people find that 2 to 3 initial meetings to set up a routine, with periodic check-ins every couple months, are sufficient.  Others prefer the consistent feedback and motivation of 1 to 3 sessions per week.  Beginners may prefer more frequent contact with a trainer to start with, and reduce frequency as they become more familiar with the workouts and the equipment.  For those who are training for a sport or event, consistent contact with a trainer may be desirable.

Q. How do I know when I've found the right personal trainer?

A. First of all, you should feel comfortable with your trainer.  Some find they are more comfortable with a trainer of one gender or the other.  He or she should listen attentively to your health status and fitness goals, and keep them in mind when designing a program.  Your trainer should not only provide you with feedback, but accept feedback from you on what is or is not working with your fitness routine.  Finally, he or she should also provide encouragement and motivation in a positive-- not critical-- way.

Q. Can you create a diet or meal plan to help me lose weight? 

A. The short answer is no.  A personal trainer does not create diets or meal plans, unless he or she is also a Registered Dietitian (R.D.) or other qualified health professional in the field of nutrition.  I will be more than happy to discuss dietary basics with you, such as food groups, calorie intake vs. output, and healthy food choices.  If you need more specific guidance on diet or meal planning, I would recommend that you seek the advice of a doctor or R.D.

Q. Will you create workouts I can do in my home or while on travel?

A. Yes!  I can provide you with specific advice on fitness you can incoporate into all aspects of your life.

Q. What happens if I miss a session or have to cancel at the last minute?

A. If you do not give 24 hours notice before cancelling a session, you will be charged the normal rate for that session.

Q. Will weight-training give women bulky muscles?

A. For women, developing large muscles is very difficult and can take months or years of a true bodybuilding routine.  The average woman participating in a weight-training regimen can expect to gain muscle strength and endurance, but not a "bulky" appearance.  When combined with cardiovascular training and dietary modifications, a woman may also see increased muscle tone or "definition," but again, developing large muscles is a myth.  For men, a progressive weight-training routine to continually overload the muscle fibers will generally result in the development of larger muscles.

Q. How often do I need to do weight-training?

A. The American College of Sports Medicine guidelines recommend 2 to 3 weight training sessions of 20-30 minutes each on nonconsecutive days of the week.  All the major muscle groups should be targeted in a weight-training routine.  Since the body needs time to recover from a weight-training workout, "more is not better" and may result in injury from overtraining.

Q. How often do I need to do cardiovascular training?

A. Current recommendations from the American College of Sports Medicine indicate 20-60 minutes of cardiovascular activity on most days of the week to achieve and maintain fitness.  Note that cardiovascular activity is cumulative, and can be performed in bouts of 10-15 minutes several times each day to reach the recommended total.

Q. If I have a health issue or physical limitation(s), can I still participate in an exercise program?

A. With permission from your doctor, you most likely can participate in an exercise program.  Your doctor should let you know activities or movements you need to avoid and at what intensity level you may exercise.  Exercise programs can be tailored to nearly any individual's specific needs.

Q. If I am pregnant, can I start or continue an exercise program?

A. Yes, with permission from your doctor or midwife.  If there are no pregnancy-related contraindications to exercise, many women are able to continue workouts up until they deliver.  However, it will be necessary to alter some exercises and reduce intensity level as the pregnancy progresses.  For moms who are just starting out with exercise, pregnancy is not the time to begin a strenuous workout routine.  Moms who are already regular exercisers are often able to continue their pre-pregnancy routines with some modifications.  As a mom who has now exercised through three pregnancies, I can say that exercise is beneficial for a healthy mom and a healthy baby!

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