Ask a Trainer: No need to run

Q. I know that running is supposed to be great exercise, but the fact is, I’m just too old to be pounding up and down on my joints. What am I supposed to do if running is simply painful for me? I just don’t find it enjoyable or worth the pain. Thank you. – Marcus W.

A. Marcus, I don’t blame you for not being a big fan of distance running. To be honest, I’ve never big the biggest fan of going for a jog, either – and I am a fitness professional! The important thing to know here is that running is simply one form of exercise in a sea of hundreds, if not thousands, of options within the pool of fitness activities.

One of the first things I tell my clients who expect to hear that they need to start running or jogging in order to lose unwanted fat is that they definitely don’t have to – and shouldn’t – turn to running, jogging, or cycling if their main goal is fat loss. This type of steady-state cardio can actually sabotage efforts in terms of losing fat and gaining or maintaining muscle (I bet you’re happy to hear that)!

If someone just loves running, on the other hand, and sees it as their stress management or first choice in “me time” – then that is a different story. Managing stress is vital when it comes to living a healthy, happy lifestyle. Having an enjoyable form of stress relief not only helps calm and balance the mind, but works full circle to control stress hormones that can contribute to weight gain.

Begin by going for long walks, getting adequate sleep, staying hydrated with water, and eating wholesome fruits and vegetables. By consistently incorporating even one of these four simple pieces of advice, you should begin to notice a huge difference in how you look and feel in no time.

If you need better direction figuring out an exercise program that will work for you, I highly suggest finding a qualified personal trainer to help you get started. Feel free to start by stopping into Anytime Fitness in Winter Park for a complimentary assessment!

Q. Every year, my family has a large barbeque to celebrate the Fourth of July. There is always a lot of meat, hot dogs, hamburgers, chips, dips, pies and cookies. I want to enjoy myself, but I also want to watch my health. What are my best options? – Patty S.

A. Hi, Patty! Happy (early) Fourth of July! You are not alone, as the majority of people celebrate this holiday with typical summer outdoor activities – including fireworks, family time, and of course, the almighty barbeque. Even though the picnic table may seem full of tasty choices, most of the popular barbeque foods not only leave you with greasy fingers, but feeling bloated and even sabotaging efforts you may have in place to improve your health through nutritional choices.

When it comes to social events that seem centered around food, such as the Fourth of July, I always have these three pieces of advice:

1. Bring your own healthy dish! Contribute to the spread of deliciousness while honoring your own dietary choices by bringing a dish of your own. If you know that there will be few options besides heavy meats as a main course and you prefer more plant-based eating, bring meatless burgers that are made from ingredients such as black beans and grains instead (they are becoming easier and easier to find at grocery stores). You can also make a light cornbread casserole, a fruit-filled side dish or dessert using berries or apples, a hydrating salad with any vegetable your heart desires, or simply bring chopped up watermelon on skewers. Chances are someone else will be grateful you brought a health-conscious dish to share, too!

2. Eat something before the party! You will not only feel better by starting off your day with nutritious choices, but you won’t arrive to the festivities starving and ready to devour everything in sight. Consider it insurance for your nutritional bank. Before you leave the house, make yourself a fruit-and-greens filled smoothie, a large fruit or veggie salad, or a bowl of oatmeal with bananas, berries, coconut flakes, and some warm green tea on the side. Even if you do have a handful of chips or indulge in a larger-than-usual piece of cake, at least you know the first thing your body consumed that day was something that aligned with your healthy routine.

3. The most important thing: Remember that what you are eating is not as important as who you are eating with! This is something I have become a broken record repeating, because it is a simple fact that many seem to forget. Relationships are the core of any social events, whether it is building new ones or growing the ones that already exist. Focus on actually spending time with your loved ones, making new friends, and partaking in the games or events that make the holiday such a fun event! If you find yourself sitting on the sidelines or hovering around the picnic table, make the choice to involve yourself in activities or strike up a conversation with a new face in the crowd.

I’m confident that by following the three guidelines above, you will not only adhere to a healthier nutrition and fitness lifestyle, but have an amazing time this Fourth of July (and every holiday or social event – remember, these can apply to any social gathering where food is involved)!

Jasmin Bedria, Certified Personal Trainer and Nutrition Specialist, is an experienced health and fitness expert at Anytime Fitness, Winter Park. Open 24 hours a day, 365 days a year, Anytime Fitness, Winter Park provides a friendly, well-maintained environment featuring top-quality exercise equipment. Members enjoy the benefit of being able to use any of more than 2,500 Anytime Fitness clubs now open in all 50 states and 19 countries. Email your questions to [email protected] and get a free personal training session!