Ask the Trainer KC CARLBERG, MPH, CERTIFIED PERSONAL TRAINER AND TRIATHLON COACH I’ve been a certified Personal Trainer and Triathlon Coach for over 17 years and have helped hundreds of women achieve their health and fitness goals. Many of us wish there was a magic pill to help us on our quest. The true answer is a customized program specifically designed for your needs, along with some motivational support. Here are some of the most frequently asked questions I receive from people: Q: When I’m cycling, everyone always passes me on the hills. How do I become a better climber? A: That is a great question and the quest of many cyclists. It is all about 3 things – Body Weight, the weight of your bike and equipment and your power: Body Weight - As far as body weight goes, the less weight you have to carry up the hill the faster you will go. Lighter people can ride up hills faster because they have less weight to shift against gravity. Power will also fit into this equation, but if you want to get faster consider calories in vs. calories out. In order to lose weight you have to take in fewer calories than you expend. The weight of your bike and equipment - The weight of your equipment does play a role in speed up a hill. This goes back to #1, lighter is faster. This doesn’t mean you have to go out and spend thousands of dollars on the latest and greatest bike. My suggestion is to bring up the intensity of your training on the bike, burn more calories and you kill 2 birds with one stone – get lighter and get faster. Your power - Your power… yes, well, if you attached a jet engine to your car you would go a lot faster. Sounds good right? Well, think of your body in the same way – you are an engine. How you fuel, train, and rest your body will affect your potential output – power. Boosting your power means working on both your short term anaerobic and your higher sustainable aerobic energy systems. You can do this with interval training. Increase your anaerobic snap with intervals from 15 seconds to 2 minutes in length followed by recovery sets. For aerobic power used in longer climbs, work on intervals from 5 to 10 minutes. Practice these intervals going up and down hills. Be sure to do a good warm-up, hydrate before and during your workout, and stretch. With consistency, you should see some results in no time. Q: What is the best way to get rid of belly bulge? A: Getting rid of the belly bulge takes a combination of diet and cardio exercise. It is difficult to target the abdominal area with strength training exercises because the belly bulge is all about excess belly fat not lack of muscles. If you reduce your body fat, you reduce the bulge and that takes diet and exercise. As I always say, “PERSISTENT CONSISTENCY” is the key, so stick with a healthy diet and exercise. And be patient with yourself. You want to think about creating a lifestyle change instead of a temporary fix. Q: I want my butt to look good in my skinny jeans, what can I do? A: If you want to squeeze yourself into those jeans you are going to have to work for it and the Step-Up is a perfect exercise. It targets the glutes, hamstrings, and quads and will help you get that lower body into shape. For this exercise you will need a bench or some type of sturdy platform that is about knee level. You will need to focus on having good posture while you are stepping up on the bench – keep your abs strong and do not arch or round your back. You want to control the movement up and down, avoiding momentum when you step down. If you find the bench is too high to begin with, start with something lower and work your way up. STEP-UPS Stand facing a bench or platform with your feet hip-width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench. Use your breathing to help you with the exercise. Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Then slowly lower your left leg back down to the ground, leaving your right foot firmly on the bench, and repeat. Complete 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps. Whether you want to lose weight, run faster or climb Mount Everest, a personalized program is your best bet in achieving those goals. The hard work is always worth the effort in being successful. Let me know how I can help you with your journey, ask the Trainer. KC Carlberg,www.tryfitnesshawaii.com
Congratulations to our BioAstin Ambassadors Mariane Uehara Lori McCarney race time: 10hr 19min race time: 14hr 13min for rocking at ironman world championship in Kona - HI 2.4 mi SWIM 112 mi BIKE 26.2 mi RUN Learn at itakebioastin.com how the <strong>Hawai</strong>ian Astaxanthin helped Mariane & Lori to train harder, recovery faster, and race stronger!