Fitness advice from Gina Poertner
April 3, 2008
Spring is here and it is time to shed that winter weight.
Gina Poertner of Life Balance Sports and Wellness will answer your fitness questions. From exercise to nutrition she can help you reach your fitness goals. Submit your questions now.
Moderator: Today's guest is Gina Poertner of Life Balance Sports & Wellness. We have a number of questions already submitted and will try to get through them and any questions submitted during the chat before we wrap it up about 1:45. Remember to click the refresh button on your browser frequently to keep up with the questions and answers. We'll start with a question about problems with persistent fat.
murmusic: What can I do to reduce belly fat in addition to sit ups? I seem to be able to lose everywhere except there.
Gina Poertner: I have good news and bad news. The bad news is that it is impossible to spot-reduce. Think of it this way: People who chew gum would have skinny faces. The good news: No matter where excess fat is stored, it can be reduced through proper nutrition and physical activity. Yes you can do it!
siamesefred: I need to lose about 30 pounds, but I've never been very athletic. What are good ways to exercise for someone with little experience?
Gina Poertner: When it comes to exercise, no experience needed! Find activities you enjoy, or have fun trying something new. From dancing to tennis, the main thing is to get your body moving. Combine this with good nutrition to fuel the activity, and you're on your way to hitting that goal!
moderator: Tell us about your business and how you train people?
Gina Poertner: At LifeBALANCE Sports & Wellness, I custom design fitness, nutrition, and training plans to meet your individual goals. A plan that works for one person may not work for another, so I make sure each plan "fits." My clients range from people wanting help with weight loss to competitive athletes. Everything I do is scientifically based, no fads and no flukes.
moderator: From your experience why do people have problems achieving their fitness goals?
Gina Poertner: There are as many factors as there are people. For some, I find that they're not fueling their activity correctly. Others feel they don't have enough time to devote to their own health. I work to help people find the source of their motivation and get them through those speed bumps.
poacher: Should men and women train the same? Or because of body differences should they train differently?
Gina Poertner: Though women are typically less muscular than men, we can certainly train right along with them. For example, it was once thought that women didn't have the upper body strength to pole vault, but now it's a standard event for women at any track meet. There have also been many improvements over the years in women-specific equipment such as bicycles and running shoes to adjust for shorter torsos and narrower feet which have reduced occurrence of injuries. Go for it, Ladies!
poacher: What is a better form of excercise - weight lifting or cardio? Should people do both? If so what woud be the percentage?
Gina Poertner: Lifting weights trains the skeletal muscles, cardio (cardiorespiratory) trains the heart and lungs. Both are crucial for maintaining good health and improving athletic performance. In the weight room, the number of sessions, number of sets, reps, and percentage of max is dependent upon your goals or sport. As a cyclist, I lift twice a week, ride 5 or 6 times, and sometimes throw in a run for variety. For sports requiring more strength, a different approach would be optimal. Good cardio fitness is important for everyone regardless of sport or health goals. If you're walking for cardio fitness, you can enjoy that every day. If you train at a higher intensity, such as running, cycling, or swimming, it's healthy to take a day off each week or do something low-key.
moderator: What are the benefits of using a personal trainer and how much do the services cost? Can personal trainers help people achieve better results?
Gina Poertner: A Personal Trainer who has a degree in one of the health sciences plus certification from a nationally recognized institution can help you unlock your body's potential. We are trained to plan and implement a program specific to your goals, teach proper technique to help you avoid injury, and teach you the proper way to train so you get maximum benefit out of your time. Cost will vary with the trainer's credentials and type of services. I have a trio of fitness plus nutrition packages that are cost effective for my clients and include support between sessions as well as analysis of your progress. I also customize packages for fitness only, nutrition only, and e-coaching. E-coaching services can be found on my website at http://www.lifebalancesports.com. If you're here in the Emporia area, contact me through the LifeBALANCE website or at 342-0004, and I'll customize a plan that works for you
moderator: How long do people have to excercise before they see some real results?
Gina Poertner: Results can come with every workout. The body goes through many changes on the way to a goal, some very subtle. The key is learning to identify those changes and tracking progress. I teach my clients to identify those changes within themselves. As progress is made, I make adjustments in the training plan to keep the body moving towards the goal.
bellabrooke: I'm at my goal weight, but need to get my lower body toned. I have two small children (5 and 2) and work full-time, which leaves me precious little time for exercise. What is the most effective, quick way to accomplish toning of my legs, thighs etc? Thanks!
Gina Poertner: Since you have children, I recommend doing something at home and get them involved - a great way to set a good example for lifelong health. There are a number of excellent videos that incorporate music that you and your children will enjoy moving to. Let them mimic the moves or dance as they wish. This "fun time" will allow you to reach your goals and set healthy, lifelong habits for your little ones.
pkelley: As age increases, what new factors have to be considered in developing an exercise program?
Gina Poertner: As we age, it is vitally important to remain active. If you're already active, there is usually no problem continuing your activity as tolerated. If you are new to exercise or have other health issues, those factors need to be addressed before beginning any exercise program.
mylife: What are some simple, everyday ways to work exercise into busy schedules?
Gina Poertner: The first tactic is to make exercise a priority - you can't put a price on good health. Second, look at your schedule. Exercise sessions can be scheduled at one time or split into two shorter sessions. I recommend this routinely with many of my clients. There is always time to be healthy!
mylife: What are some good ways for people to boost metabolism, namely people who have messed it up pretty severely with yo-yo dieting and/or drastic measures to lose weight? Any advice?
Gina Poertner: While the metabolism can't necessarily be "boosted," we can, however, boost energy expenditure to help reach those goals. Fad diets and drastic measures do not work in the long run because the body is unable to sustain those practices long-term and remain in good health. At LifeBALANCE, I teach people how their body's energy system works and how to utilize that information to attain their goals. Even after many attempts at "dieting," it is very possible to achieve success!
Moderator: That's all we have time for today. Thanks to Gina Poertner for answering the questions, and for staying long enough to get all of the questions answered. The transcript of this chat is posted on The Gazette's Web site and will be published in Friday's Gazette.