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Ask the Personal Trainer in NYC – The Leading Fitness Myth that Women Believe

Diane — Wed, 21 Jul 2010 19:15:44 +0000

Diane Williams, Certified Personal Trainer

Your own curvy and certified personal trainer in NYC is back with more questions from women about exercise. This is a special section where Curvy Goddesses all over the country have the opportunity to ask me anything about fitness.

I’ve been a personal trainer in NYC for over 11 years. I’ve had the unique opportunity of training hundreds of clients from age 16 to 96 years, men and women, with many unique physical limitations.

We’re going to get into probably the #1 leading fitness myth women still believe and because of this, is preventing them from taking maximum advantages for body re-shaping and also causing many to suffer bone loss.

Now more than 70% of my new clients who come to me not only want to lose fat and re-shape their bodies but their doctors are firmly advising them to work with a personal trainer to address their osteopenia or osteoporosis.

I’m finding this to be alarming.

Annette from Queens, NY asks this curvy personal trainer in NYC…

Question: Why are you always emphasizing strength training exercise for plus-size women? We’re already big enough. I don’t want to get even bigger. I don’t like that big muscular look on a woman because if I lift weights, I’m going to look like a man. So I think I’ll just stick to the aerobics and do lots of sit-ups to get by stomach smaller and to lose weight.

I just love Annette’s question and her commentary afterward. It’s a clear indication that she doesn’t know what she doesn’t know and what she thinks she knows…she doesn’t!

But Curvy Goddess, have you made these comments before? Have you prescribed to yourself that kind of workout regimen to no avail?

Have you ever pointed to your tummy or butt and frustratingly thought, “I want to lose weight here.” And then managed to convince yourself that sweating it off is the key to getting rid of it?

So you peddle away on your stationary bike or walk on the treadmill for miles at a time just like a little hamster going nowhere literally and figuratively and then you do crunch after crunch hoping that your belly and the lumps on your butt will disappear not realizing that there is no such thing as spot reduction.

I’m sorry to tell you that you’re on the wrong track. You are way off the track.

This terrible myth of building big muscles on women is creating so much fear in you causing you never to train with weights at your detriment.

There is no way you will build big huge muscles unless you are on special supplementation and a specially designed training system.

Some of those muscle bound women you’ve seen are probably taking steroids which are banned and obviously harmful.

Why is it difficult for you to build big muscles? Well, it’s simply because you don’t have enough testosterone, a male hormone that encourages your muscles to grow.

In fact, you have ten to thirty times less of the bodybuilding hormone, testosterone than your male counterpart.

Women who accept the myth that they’ll build big muscles if they workout with weights will miss out on all of the benefits that strength training exercise and resistance training can offer.

Being a personal trainer in NYC where the gym is my normal environment, I’ve seen it all.

This myth is so ingrained in women’s psyche that even after explaining the facts to many women, they’re still afraid to lift weights and if they do choose to lift a weight they stick to the one-pound to two-pound dumbbells.

When you incorporate strength training exercise into your workout plan on a CONSISTENT basis you’ll start to finally see miraculous results that you could never get from just doing aerobics and 100 crunches or even 1000 crunches a day.

This personal trainer in NYC thinks that you can’t afford not to incorporate it into your life. So, no longer avoid strength training exercise thinking that you’ll get bigger. You’ll more likely tighten up, revealing a curvy firm body and go down a couple of dress sizes without having to go on a crash diet.

Until next time Curvy Goddess…Stay Strong and Stunning!

Post from: plus size workout

Ask the Personal Trainer in NYC – The Leading Fitness Myth that Women Believe

A Personal Trainer in NYC Shares How to Effectively Listen to Your Body’s Needs

Diane — Sun, 18 Jul 2010 23:05:58 +0000

Listen...What is your body saying to you?

Reading the title to this article you may be wondering how I would know, a personal trainer in NYC. Being a NYC personal trainer for over 11 years and having 100’s of clients I have the unique opportunity to actually understand that integration is important in the success of your physical goals.

The physical is connected to your mind and spirit.

I truly believe that one cannot have a completely fulfilled, happy life without integration.

And being able to truly understand and know your body can be a challenge when you don’t even want to know that it does exist.

But you deserve to know and experience the beauty and miracle of your spectacular curvy body, Curvy Goddess.

Listening to your body’s needs is vital to attaining and maintaining the health you deserve.

Sometimes, you can push your body too far without even realizing it.

When you learn to listen to your body’s cues, however, you can live a happier and calmer life.

Getting in Touch with Yourself

You might think that you’re already in touch with yourself, but ensure that you’re in touch with all of yourself.

Sometimes you might be tempted to live all in the mind and it’s no wonder! There are constant stresses and demands from you every day that sap you of your mental energy. However, it’s critical to listen to your entire body.

If you feel fatigued or frustrated, your body is trying to tell you something valuable. Pay attention and heed the information.

Take a deep breath or two and slow down when your body demands rest.

If you fail to do so, you risk greater physical harm. Your body will get the rest it needs one way or another, so do it the easy – and healthy – way.

I’m not the only personal trainer in NYC or anywhere else in the US for that matter who thinks that you need to fuel your body with proper nutrition, drink plenty of water, and exercise regularly.

Even light exercise gets your heart pumping and increases your energy. Your body will thank you for the effort!

Reducing Stress

If you feel frustrated or aggravated at the circumstances of life, this will affect your body as well as your mind.

When your body is stressed, your muscles become tight and you’ll know that something just doesn’t feel right.

Therefore, one important step in the process of getting in tune with your body is to reduce your overall stress.

One of the best things you can do is to take a break for yourself during a portion of every day.

Even a few short minutes to get your thoughts straight can work wonders for reducing your stress level.

Concentrate on your feelings and see if your body is offering you warning signs of trouble.

If you reduce the “mind noise” in your life, you’ll find it easier to listen to your body.

When you’re hungry, heed your body’s signal that it needs fuel.

Make wise choices to fuel your body for success, and you’ll be rewarded with the vitality and energy to chase after your dreams.

Listening to Cues

Your body is sending you cues all the time. Listen to them. Can your body handle being pushed further at this time, or do you need to take a step back because you’re pushing too much?

If you listen to yourself, you’ll know your limits and avoid burnout.

Ways to Stay in Touch with Your Body

Here are three practical steps to listening more effectively to your body:

Meditation – Meditation is an effective way to get in touch with your mind and body. Take a few minutes alone each day to focus on your breath. Learn a technique and commit to a few minutes each day.

Yoga – Yoga keeps your body in shape while you keep in touch with your mind and spirit. This practice has the power to give you extra awareness about your body that you’ve never had access to before.

Start an exercise routine – This personal trainer in NYC emphasizes strength training exercise but even a light exercise routine can work wonders for your body.

If you get and stay in shape, you’ll be able to push yourself harder when you need to do so. You’ll also be able to recognize your limits in most situations.

Your curvy personal trainer in NYC tells you to remember that your body will tell you what you need. Instead of over-thinking things, simply commit to attentively listening to your body. Choose one or more of the methods above, put a few minutes on your schedule for today, and keep your appointment with yourself. You’ll be glad you did!

Until next time Curvy Goddess…Stay Strong and Stunning!

Post from: plus size workout

A Personal Trainer in NYC Shares How to Effectively Listen to Your Body’s Needs

Ask the Personal Trainer in NYC – Cardio vs. Strength

Diane — Tue, 13 Jul 2010 17:45:09 +0000

Diane Williams, Certified Personal Trainer

Your own curvy and certified personal trainer in NYC is back with more questions about exercise from the Curvy Community. This is a special section where Curvy Goddesses all over the country have the opportunity to ask me anything about fitness.

I’ve been a personal trainer in NYC for over 11 years. I’ve had the unique opportunity of training hundreds of clients from age 16 to 96 years, men and women, with many unique physical limitations.

Whatever the limitation, I get them in the best shape possible and make them feel good about themselves and their bodies.

This question comes from curvy girl, Danita from Washington, DC.

Question: When should I do strength training exercise versus cardio exercises? And are these two meant to be in addition or in place of more calming exercises like walking or yoga?

I definitely think that every Curvy Goddess needs to incorporate strength training exercise and cardiovascular exercises in her routine.

Walking can be a cardiovascular activity with weight loss benefits. It’s all a matter of intensity and frequency.

I would incorporate walking for those who are beginning an exercise program and/or have many physical limitations that prevent them from doing something a little more.

It’s all about progressing to the next level. Learn to walk before you run.

If a woman had to choose between cardio and strength training exercise she’d choose cardio. I’ve seen it time and time again. I don’t really know what’s going on in her head.

When you’re talking about ultimate possibility of transforming a woman’s body from flabby to firm and changing the shape of the body and leaning it out, hands down, strength training exercise does this.

It really can be a miraculous process leading to miraculous, dramatic results.

Pilates and yoga are really great exercise methods but I believe it’s a good supplement.

The following are the recommendations of The American College of Sports Medicine for weight loss called Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.

To prevent weight gain you must do 2.5 to 4 hours/week of moderate-intensity physical activity. More than 2.5 hours is the amount for modest weight loss. More than 4 hours a week, you’re talking significant weight loss.

Strength training exercise needs to be incorporated 2 to 3 times a week. This personal trainer in NYC thinks that you can’t afford not to incorporate it into your life.

That may seem a lot for those who never have exercised on a regular basis. Some will want to quit before they even start.

Being a personal trainer in NYC for over 11 years I’ve seen this happen time and time again. So you want to be gentle with yourself and commit to two to three times a week then go from there. Hope this helps get you started!

Until next time Curvy Goddess…Stay Strong and Stunning!

Post from: plus size workout

Ask the Personal Trainer in NYC – Cardio vs. Strength

Ask the Personal Trainer in NYC – How Do I Get my Stomach to Go Down?

Diane — Tue, 06 Jul 2010 18:04:51 +0000

Diane Williams, Certified Personal Trainer

This is a special section where Curvy Goddesses all over the country have the opportunity to ask me anything about fitness. Basically it’s all about “getting busy” by moving your curvy body. I’ve been a personal trainer in NYC for over 11 years.

I’ve had the unique opportunity of training hundreds of clients from age 16 to 96 years, men and women, with many unique physical limitations. Whatever the limitation, I get them in the best shape possible and make them feel good about themselves and their bodies.

The following question is a rather standard question meaning most women country-wide want to know how to deal with it and get rid of it without surgical procedure.

The dreaded stomach!

Question: My stomach is big and I’d like to lose it in that area. How do I get that to disappear? Can I do crunches and other stomach exercises every day?

You can do crunches and abdominal exercises everyday if you’d like but don’t think that there is a thing called “spot reducing.” It doesn’t exist. That part of the body will not shrink if you’re targeting that area with exercises. You will get stronger and you’ll address the muscle underneath but the fat won’t melt from that section.

What you want to think about is lowering your body fat to shrink the girth around the middle. Now how do you do that?

Cardio and dieting alone won’t do it. When you combine these two and leave out the strength training exercise routines you’re actually going to lose muscle. About 25% of the weight lost will be muscle! If you lost 20 pounds of weight, 5 lbs of the weight will be fat-burning, metabolic active tissue, Baby!

Shocking, but true.

So what does that mean? It means that you’ll lose weight but you may get “fatter.” Your body fat may increase which means the firmness and tone that most women want, you won’t get. Plus that pudge in the middle will still be there.

You’ll need to add a strength training exercise program into your regimen to address the girth around the middle.

If you’re in the New York area this personal trainer in NYC is available. I’m referring to me, the Curvy Goddess, just like you. Also if you’re affiliated with a gym take advantage of the free orientation and ask the trainer to show you some of free weight exercises.

This personal trainer in NYC thinks that you can’t afford not to incorporate strength training exercise into your life.

Until next time Curvy Goddess…Stay Strong and Stunning!

Post from: plus size workout

Ask the Personal Trainer in NYC – How Do I Get my Stomach to Go Down?

Ask the Personal Trainer in NYC – Will Low Impact Really Help Me Lose Weight?

Diane — Tue, 06 Jul 2010 16:41:28 +0000

Diane Williams, Certified Personal Trainer

This is a special section where Curvy Goddesses all over the country have the opportunity to ask me anything about fitness. I’ve been a personal trainer in NYC for over 11 years.

I have dealt with hundreds of people from ages 16 to 96, women, men, with all types of physical limitations. Having that type of experience is a great learning opportunity for me and from that I’ve developed personal strength training exercise programs especially for the Curvy Goddess that work called Curvy Goddess Workout.

So here’s a question from a curious Curvy Goddess in San Francisco, CA who wants to begin a strength training exercise program.

Question: I am still not convinced that low impact exercise can help me lose weight. How long before I’ll know if I’m on the right track? How can I tell before I’ve wasted too much time?

I think most of us buy into the notion that high impact exercises such as running, sprinting, and jump squats are the only types of exercises that will help you lose weight. Don’t we see a lot of that in The Biggest Loser? So we think that’s what we should do for effective weight loss.

I’m here to tell you that you’ll probably be carried to the hospital before you’ll see any fat loss results. Joint problems and maybe injury will occur without training gradually to progression levels.

Having extra weight on your body doesn’t help and I actually won’t allow my Curvy Goddesses to do any jumping exercises. There definitely is no need. You could huff and puff your way with both feet still on the ground and for some of my intermediate and advanced level Curvy Goddesses doing exercises in a push-up position are killer but super effective.

A strength training exercise program is really key.

I’m not the only personal trainer in NYC or anywhere else for that matter who knows it all. All I know and many other colleagues will agree with me is that when it comes to effective fat-burning, fat-loss results include resistance training in your routine.

You can get major results without doing one single sprinting session up a steep hill. Any exercises using your bodyweight to start will do the trick but make sure to progress and increase intensity meaning add more weight or reps.

What I’m suggesting to you is a very basic way to increase intensity and if I get into a little more you’re definitely going to shake your head and wonder what I’m talking about.

Bottom Line…

This personal trainer in NYC thinks that you can’t afford not to incorporate strength training exercise into your life.

See you never thought there was so much to fitness and working out. That’s why there are personal trainers out there.

You can call me your personal trainer in NYC, also a Curvy Goddess who has been there. Yup, it’s tough but get your butt moving…And if you have any more questions please send them to me.

Until next time Curvy Goddess…Stay Strong and Stunning!

Post from: plus size workout

Ask the Personal Trainer in NYC – Will Low Impact Really Help Me Lose Weight?