Chris Janke-Bueno is a personal trainer and owner of My Core Balance, a fitness studio in San Jose, CA. His company website is www.mycorebalance.com
Rowan Publishing: If someone reaches their fitness goals, should they still continue to work with a personal trainer?
Chris: I often find that once people achieve their goals, they've already set new ones. The human mind is incredible with its desire to be bigger and better. Once you've climbed the mountain, you realize that there are many more exciting mountains to climb. So yes, I would say that it is very beneficial to have a trainer even after you've achieved your first set of goals.
Rowan Publishing: When people first start exercising, why do they sometimes gain weight initially?
Chris: There could be several reasons. One is because muscle weighs more than fat. A great way to increase your metabolism is to add muscle. Muscle requires a lot of energy to maintain, so the body will burn more calories as you begin to add muscle. I encourage people to look at body composition more than overall weight. If you lose 10 pounds of fat and gain 5 pounds of muscle, then the scale just shows a net loss of 5 pounds, whereas knowing the body composition will enable you to get a more accurate reading.
Rowan Publishing: If someone has a heart condition, can they still workout?
Chris: I cannot speak too specifically about this one. I would encourage anyone with a heart condition to go to his or her doctor and have the doc give the final ok.
Rowan Publishing: If someone has a job where they don't move around a lot, what can they do to increase their activity during the day, when they're not working out?
Chris: Set a timer to go off every 30 minutes, or at other set intervals. When the timer goes off, save your work and get up. Take a 1 minute walking and stretching break. A side benefit of doing this is that you'll find that you're more productive at work because you have taken your 8-hour day and broken it up into manageable pieces.
Rowan Publishing: Is it safe for pregnant women to workout?
Chris: Yes, but there are some restrictions. For example, during the third trimester women should not lay on her back or her stomach. So the exercises should be done sitting, standing, or on your hands and knees. Also, it's wise not to begin any new forms of exercise while pregnant.
Rowan Publishing: If someone prefers to workout without a personal trainer, can a trainer still help him or her get started? How would this work?
Chris: We can set you up for up to an entire month with a customized program. We do this by giving you different mini workouts in order to build the bigger program. We might give you a lower body program, and upper body program, a core program, and a cardio program. Then we create a calendar so that you can know when to do each program. When you feel like the workout is no longer a challenge for you, you come back and we progress it to the next level. This way you are in control, and you still have the accountability that’s so important with fitness.
Rowan Publishing: Can someone use a personal trainer to help them rehabilitate from a sports injury? How would this be handled?
Chris: Yes. We can work on strengthening the entire body as a whole. What people forget is that when you injure one part of your body, the entire body has to compensate for that injury. We can help correct these compensations by strengthening the body's weak points, and working on creating better balance.
Rowan Publishing: When it comes to nutrition, it seems that few experts can agree on what is a healthy diet and what is not. How can people know which advice to take, with all of the contradictory information out there?
Chris: The most important thing to know is that everyone is different. The creators of all these diets have probably never met you. They don't know what your body likes or doesn't like. The best thing to do is to become better at listening to your body. Not just whether or not something tastes good (although that is important), but pay attention to your energy level after you eat. Gradually you'll understand what type of fuel your body prefers.
Rowan Publishing: If a personal trainer is always showing up late, should the client still be expected to pay for the full session? What's the customary way to deal with a situation like this?
Chris: The personal training relationship is, well, personal. It involves a great deal of commitment on the part of the trainer and the client. If either party is late consistently I think the best thing to do is sit down and have a discussion about it. If you can't have an honest conversation, maybe it's not the right fit. Personally I hate being late, and can only think of maybe 2 or 3 times in the past 7 years where I didn’t make it on time. In those few cases, I gave the client a free session and a My Core Balance t-shirt and all was forgiven (they are still clients so that’s good).
Rowan Publishing: Is it a good idea to eat any specific foods immediately before or after exercising?
Chris: Typically I'll eat fruit about 30 to 60 minutes before a workout. After, I have a fruit smoothie with some hemp protein and veggies hidden in it. I also add chia seeds and lemon to my water that I drink during and after a workout. Coconut water is also a fantastic re-hydrator. There are many options, and again, it depends on what your body is demanding at the time.
Rowan Publishing: Please tell us how readers can get in contact with you.
Chris: Sure. My Core Balance’s number is 408-883-4442. Or e-mail: firstname.lastname@example.org. And check out our website too: www.mycorebalance.com.
Rowan Publishing: Thank you for your time.
Chris: You’re welcome. Thank you very much.
My Core Balance: www.mycorebalance.com
Rowar Publishing: www.rowanpublishing.net
Stop relying on willpower, motivational tricks, and pump-up strategies and learn how to top into your inner fitness fire with Chris' 60-minute audio book: Ignite Your Fitness Passion (published 2015)
Relieve your back pain with this easy-to-follow video program designed to get to the root cause of your pain: muscle imbalance. Check out the Back Pain Module.
Learn the basic principles that make a successful fitness program with Chris' 60-page book, Functional Strength: The Key To Pain-Free Movement (published 2008)