(Fitness) FAQs!

Fitness Answers and Questions!

We use this blog as a resource for all people on their health and fitness journeys.  Mindy has a degree in Physical Education and Shannon is a Weight Watchers Leader and Ambassador.  Although we're not personal trainers or nutritionists, we have a lot to share from our own experiences and what's worked or is working for us.  If we get a question we can answer and feel it will help others, we're willing to share it here!  If we can't or shouldn't answer it, we'll tell you and help you get connected with someone who can!

Ask the Fit Gals a question here!

(If you prefer to keep your questions and our answers anonymous, just let us know...no problem!)

Visit Mindy's Favorites in Fitness Here with regards to programs, places, people, and websites that have made her A+ list!

Question-

I'm considering starting to do some strength training on my own outside of the group exercise format. I was curious if you knew of any good resources to help me put together some strength workouts (websites/books etc)? Looking to maybe take my strength training up a notch and need all the help I can get.

Answer-

These are a few pages and websites I follow they have strength programs for people of all levels.  Some are free and some are for purchase.  Explore these links and find a program that works for you!

Sweaty Betties 12-Week Program:

Program:http://sweatybettiespromo.com/download_program_now/
Free

Busy Mom Gets Fit:
http://busymomgetsfit.wazala.com/
For Purchase

Muscle is the New Sexy:
http://muscleisthenewsexy.com/transformation-12-basics/
Free; Intermediate level and above

Question-

I am looking to make a fresh start.  Can you give me tips to get started?  Where do I start with diet and fitness?

Answer-

I wrote a blog post of "Fit Gal's Top 10 Tips for Diet and Fitness."  This post is a resource of all the how-to's I would suggest for anyone at any point in their journey.  Read that post HERE!

Question-

I've lost a lot of weight and now I'm ready to build muscle.  Should I be eating more protein to do that?  I do cardio 5 times a week and no strength training.

Answer-

Sure, protein is great for helping the process and for repair after a workout.  But really, get in the gym, lift weights, lift heavy, and cut back on the cardio!  Also, consider throwing in a Yoga or Pilates to your line up.  It's great for muscle confusion, strength building, balance, and flexibility.  I believe, from my experience, that Yoga is where it's at!! -Mindy





Question-

I'm using the My Fitnesspal free online calorie counters and iPhone app.  When I enter in my daily exercise calories, should I eat those additional calories each day?

Answer-

When I was doing Weight Watchers and using their Points® system, the leaders always encouraged us to eat our activity points (or calories spent from exercise that day).  Of course we could choose not to and lose faster, but for me, I always saw better progress when I fueled my body according to the activities I was doing.  PLUS, I was usually that much more hungry on those days and I was happy to know that I could eat and that made me happy!  The best option is to fuel with cleaner foods to meet that total daily calorie count, but putting an occasional treat or lower quality food item in there and still staying in your daily calorie count will help you still meet your weight loss goals.  -Mindy



Question-

I'm sauteeing vegetables and baking salmon in the oven.  What ideas do you have for a final touch on my vegetables?

Answer-

In lieu of olive oil (which is still great in small, measured amounts), I like to add salsa to my vegetable sautee mix.  I use "Muir Glen" mild salsa and I chose that because there is no sugar in the ingredients.  At just 10 calories for 2 tablespoons, it's a great way to add flavor to my dish, stay in my daily calorie count, and be in the know of exactly what's going in my body!  -Mindy

Question-

I have been craving chocolate, donuts, everything I shouldn't have and the craving is terrible! I have been on my program long enough not to be going through this, haven't I? Also, it has nothing to do with my time of the month!

Answer-

Cravings-think about what's triggering that? Maybe something emotional? If not, I say take a small bite or have one of something and feel ok about it....just to get it over with. Sometimes we need that. Just budget it in, track it, and move on!  -Mindy

Question-

I'm looking for an interval plan that I can use when running outside and on the treadmill.  I see you post a lot about that.  Can you tell me more about the interval plan you do?

Answer-

I follow a plan called "Body-For-Life" and also "Fighter Diet". The cardio interval workouts for the BFL plan can be used on the treadmill, outside, cardio classes, the pool, spin classes, a walk, run...you name it! Grab a heart rate monitor, or stop watch and get to know your body to gauge your perceived level of exertion. You put in 20 minutes of time and get out TONS of results!

The "Body-For-Life" Cardio Interval Training Plan:
-Warm up two minutes at a level 5 (level 5 is like walking up the stairs with a bag of groceries)
-Go for one minute at level 6
-Go for one minute at level 7
-Go for one minute at level 8
-Go for one minute at level 9
-Repeat that three more times, so 4 total cycles (Oh that level 6 feels so good after being at a 9!!)
-On your final cycle at level 9, go all out level 10 for a high point....giving it all you have, 110% of what you have left in you. If you're successful, you should get a cold chill all through your body on this 10....like cold water pouring into your body! I am not quite sure why...but it happens!
-Then cool it down at a level 5 for one minute and you're finished!
Each time you workout, your performance levels will vary due to your diet, stress levels, and rest the day/night before. Your levels that day are all relative to you on that day. So what you did on a 8 or 9 etc. the day before might be different than today. It's all about what you have in you that day. I do this 3x weekly and I'm telling you, less.is.more! It works! Make sense? -Mindy

Her Feedback after trying it-
Loving the interval runs....less time and a great workout=happiness! Those long runs were zapping all my energy. The interval runs energize me and I feel like I can function afterwards. The sweat drips just as much doing the interval workouts!

Question-

I want to start lifting weights.  How often should I be lifting and what should I do?

Answer-

Since I'm not a personal trainer, it's best for you to consult with someone at your gym about how best to use the equipment.  Many gyms offer complimentary or low cost consultations on their equipment or even beginning weight lifting classes.  I don't push that everyone work one-on-one with a personal trainer necessarily, but I do feel it's best to get personalized, guided instruction on how best to use the weights, how often, and where to start!  -Mindy

Ask the Fit Gals a question here!

(If you prefer to keep your questions and our answers anonymous, just let us know...no problem!)