As part of our blogging efforts this month, we sent in a few questions to Chris Freytag, a fitness expert and contributing editor to Prevention magazine.
Here are my questions and her answers:
Hi, Chris, my name is Jennifer Coleman and I'm 28 years old, 5'3" and 3/4 and 123-124 pounds. I'm currently striving to get stronger and lose some of the fat in my thighs, hips, and butt (problem areas!).
Q: What is the best breakfast for me to eat? I like granola and non-fat yogurt or a breakfast bar, sometimes with a banana, but I'm not sure what type of breakfast bar is best for me, or if these are the best choices at all. On the days that I have the breakfast bar, I often also have a stick of low-fat mozzarella or cheddar cheese.
A. Not bad - however the granola, yogurt combo may be too much sugar and calories - granola is one of those foods that sounds healthy but is often loaded with sugar and calories. Try a whole grain cereal or a fiber cereal instead - add fruit to it like berries and even a handful of nuts - that will keep you satisfied and probably less calories and sugar. The breakfast bar and banana again could be high sugar...in terms of a breakfast bar - I'm partial to Luna Bars - a good mix of protein, fat, and it's low sugar only 180 calories and all natural!
Q: Along with walking around NYC as much as possible, I work out three times a week, for about an hour each time. I've just started doing pilates twice a month (which will likely count as one of my three weekly work outs). At the gym I usually do 30 minutes on the elliptical (about 2.5 miles, trying to get up to 2.75 or 3) and then 30 minutes of upper body, like lifting an eight-pound weight and using some of the upper body machines, as well as the hip and thigh abductor machines. What would you suggest as being the best one-hour workout for me?
A. You mentioned hips, thighs and butt as being your problem areas yet your only strength training for those areas are the abductor machine. I would go for leg extensions, squats, hamstring curls and lunges. Go for 12-15 reps, 3 sets each of a moderate weight. Squats and lunges are the BEST overall leg and butt toners!!!!
Q: I drink lots of water at work and sometimes one cup of coffee (often decaf) per day. I'm often a bit nauseous in the morning, so I'll pick up a sparkling water, seltzer, or sometimes a diet Sprite. Are diet sodas really so bad for us? Is it better to drink a regular soda or just avoid them altogether?
A. I would avoid soft drinks - carbonation can retain water and it's less thirst quenching. Also - how about a flavored water like Propel - it's only 2 g of sugar per serving - lightly flavored...if you like the carbonation - then the sparkling water is just fine.
Here are my questions and her answers:
Hi, Chris, my name is Jennifer Coleman and I'm 28 years old, 5'3" and 3/4 and 123-124 pounds. I'm currently striving to get stronger and lose some of the fat in my thighs, hips, and butt (problem areas!).
Q: What is the best breakfast for me to eat? I like granola and non-fat yogurt or a breakfast bar, sometimes with a banana, but I'm not sure what type of breakfast bar is best for me, or if these are the best choices at all. On the days that I have the breakfast bar, I often also have a stick of low-fat mozzarella or cheddar cheese.
A. Not bad - however the granola, yogurt combo may be too much sugar and calories - granola is one of those foods that sounds healthy but is often loaded with sugar and calories. Try a whole grain cereal or a fiber cereal instead - add fruit to it like berries and even a handful of nuts - that will keep you satisfied and probably less calories and sugar. The breakfast bar and banana again could be high sugar...in terms of a breakfast bar - I'm partial to Luna Bars - a good mix of protein, fat, and it's low sugar only 180 calories and all natural!
Q: Along with walking around NYC as much as possible, I work out three times a week, for about an hour each time. I've just started doing pilates twice a month (which will likely count as one of my three weekly work outs). At the gym I usually do 30 minutes on the elliptical (about 2.5 miles, trying to get up to 2.75 or 3) and then 30 minutes of upper body, like lifting an eight-pound weight and using some of the upper body machines, as well as the hip and thigh abductor machines. What would you suggest as being the best one-hour workout for me?
A. You mentioned hips, thighs and butt as being your problem areas yet your only strength training for those areas are the abductor machine. I would go for leg extensions, squats, hamstring curls and lunges. Go for 12-15 reps, 3 sets each of a moderate weight. Squats and lunges are the BEST overall leg and butt toners!!!!
Q: I drink lots of water at work and sometimes one cup of coffee (often decaf) per day. I'm often a bit nauseous in the morning, so I'll pick up a sparkling water, seltzer, or sometimes a diet Sprite. Are diet sodas really so bad for us? Is it better to drink a regular soda or just avoid them altogether?
A. I would avoid soft drinks - carbonation can retain water and it's less thirst quenching. Also - how about a flavored water like Propel - it's only 2 g of sugar per serving - lightly flavored...if you like the carbonation - then the sparkling water is just fine.
