Trainer Corner: Frequently Asked Questions

It’s a new year, which means recently I’ve been asked a lot of questions by both new and long-time clients of mine because they really want to step their health and fitness goals up a notch. From how to eat healthy while traveling to keeping motivated, here are my answers to some of your conundrums!

Q: I’m always traveling for work but don’t always have the best options to choose from. Are there any healthy food options at the airport?

It depends on the airport, but now most major ones do have some healthier menus to choose from. However if you’re in a small airport or gate you may feel pretty limited. Look for a lean burger or chicken breast, or a lighter snack like yogurt. Because it’s challenging to find juice without added sweeteners or high fructose syrup at airports, drink milk. Have a sweet tooth? Drink chocolate milk! High-quality protein and calcium will keep you way more satisfied than other less healthy options. And remember to drink lots of water and avoid anything high in salt when flying (fried foods, salted nuts, and many salad dressings), because in-flight dehydration is extremely common.

Q: I always hear that nuts are a great snack when you’re trying to lose weight, but they’re so high in fat and calories. Should I bother eating them?

Definitely go nuts – they’re packed with fiber and protein and act like anti-hunger pills (if there were a natural sort of thing). Because the fat in nuts and nut butters is the healthy kind, they help ward off cravings and hunger pangs. And because they’re such nutrition powerhouses a little goes a long way. But indeed, they are high in calories if consumed in large portions. First thing you want to do is stay away from the salted kind. Secondly, try mixing nuts in with your food instead of just eating them alone. A tablespoon of chopped walnuts sprinkled on yogurt, 2 teaspoons of almond butter on whole wheat toast, or a sprinkle of sunflower seeds on a salad goes a long way. You’ll feel plenty full but you’re not going overboard on fat and calories.

Q: Some days the last thing I want to do is hit the gym and I find myself in an exercise slump. How do you keep motivated to workout every day and what tips can you give me to help me do the same?

Ah, the exercise slump. What works for me – I don’t make it an option whether I’m going to work out each day. I give myself one or two “rest” days a week but the other days my workout is scheduled into my day. That said, I don’t work myself into the ground every day, either. Some days I hop on the treadmill at home and put on some good tunes (or check in with my TV shows on hulu.com) and just go at whatever speed and incline feels good to me that day. Other days I strength train with weights, a new DVD, or do pilates or yoga if I’m really not feeling super energetic. And I really love kickboxing or anything involving moving around to music. My advice to you: Ditch the treadmill or elliptical or whatever it is you’ve been stuck on lately and do something you actually enjoy! If your goal is to lose weight you’re more likely to select an activity that burns the most calories, but it could mean doing something you hate and won’t stick with. Want some statistics to make you re-evaluate your priorities? Studies show that women who work out just to shed pounds exercise 34 percent LESS than those who exercise to enhance their wellbeing and to just feel good overall. Take a new class, go for a bike ride, or dance around to your favorite songs in your living room (pick up some light hand weights while you do it and you’ll burn bonus calories – tried and true!). Breaking out of your routine will challenge your body in new ways and boost your fitness even more.

Q: I keep reading that drinking juice in the morning is a great way to get vitamins, but does it matter which juice I drink? Orange and grapefruit juice are getting boring.

While orange and grapefruit juices are good choices (as long as there are no added sugars in them), my new favorite heart-healthy switch is no-sugar added purple grape juice. It contains more phenolic compounds than other juices (phenolics are a group of powerful antioxidants that swallow up heart-damaging free radicals). But whichever juice you choose be sure to limit yourself to no more than 8 ounces, or just switch to the actual fruit (I freeze my red grapes – it makes them taste like a treat). Juice is much higher in calories than the fruit it comes from and delivers much less fiber (and fiber helps you burn more fat).

Got a fitness or health question you want answered? Ask me!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.