Whether you're just starting to work out or you hit the gym regularly, Kathleen can help you reach your fitness goals.
Get tips from her on how to take your workouts up a notch, how to address injuries and how to manage your nutrition while exercising.
Kathleen answered your questions earlier today. Below is the transcript of her Q/A session.
Rasha Mourtada: Hello, everyone. We launched personal trainer Kathleen Trotter's six-week boot camp today to help get you ready for summer. She's here to take your questions on the program as well as your general fitness questions.
Kathleen Trotter: Hello, I'm here!
Amanda: Hi, I am a 25 yrs old female, I weight 125 pounds, measure 5'4 and I work-out 5-6 times a week at high intensity (spinning for 45 minutes twice a week, sports conditioning class that involves plyometric, weight training and anaerobic training twice a week for 45 minutes), and I usually run at 6 miles per hour for 45 minutes once a week, and I'll do a workout video a few mornings per week (Jilian's 30 day shred or one of Jackie's dvds). Yet my muscle tone is not what I'd like it to be. What should I do - more cardio, or more weights?
Kathleen Trotter: I would suggest incorporating more weights on your own - not in a group settings. I suggest this because often group classes do higher repetitions and lower weights. Participants often use five to eight pound weights and do lots of reps. If you have been doing these classes regularly your body is used to this weight lifting routine. You have to mix it up. Try working out on your own and lifting heavier weights and doing less reps. For example do pyramid sets where you do a set of 12 reps to warm up and then a set of 10 reps then 8 reps and finish off with a set of 6 reps.
Reader: Hi Kathleen, what's better, morning or evening workouts?
Kathleen Trotter: The best workout is the workout you enjoy and you can fit consistently into your schedule. If you always find excuses not to workout after work, then go before work. If you are not a morning person, go after work. Consistency is key. Too many people work out for two weeks and then stop because they have been unrealistic about scheduling their workouts into their lives. Figure out what you can maintain over the long term and stick with that.
Alison: Hi Kathleeen, I'm a 26 year old female and I workout pretty regularly with some cardio and weights (your holiday bootcamp was amazing!). I'm not a runner but I'm trying to get better at it. I started slowly and am now at the point where I only need to walk for a minute between 8 or 9 minute stretches of slowly jogging. After 40 minutes of this, I'm totally exhausted; when I get home and relax a bit, I am so tired that I often fall asleep, even in the middle of the day! Why does this happen, and can I prevent this crash after running in any way?
Kathleen Trotter: I am so glad you liked the boot camp!!! I love when people tell me that! I hope you find the summer boot camp useful as well. Congratulations on starting a running routine. You will love running especially in the spring and summer. That much exhaustion is a sigh you are either not eating correctly post run or you are pushing yourself too hard. I would suggest two things. 1. Make sure you are eating correctly post run. Maybe check with a sports nutritionist. Proper post exercise nutrition helps with recovery. 2. Maybe you have tried to increase your running too quickly. Scale back. Try 5 sets of 5 minutes of running followed by 1 minute of walking. This will take you thirty minutes. Once you can run for thirty minutes and you don't feel exhausted you can run longer.
Dragana: Hi Kathleen. I've been working out consistently for the past 5 months and have managed to lose 47lbs. I still have another 38 to lose. I am playing for a club rugby team this summer. Is there anything else I should be doing outside of running 3x a week, weight training 2x a week and cross training on the other days (with 1 rest day) to get me in the best shape possible for rugby?