Q. How much weight can I safely lose in a week?

Before you embark on any fitness or weight loss program, consult your physician to rule out any underlying issues. The simplest way to explain losing weight is you have to burn more calories than you consume. That said, many factors influence your goal of tipping the scale. How much cardiovascular exercise do you do? How many meals do you eat per day? And more importantly, how many calories do you eat? How much do you weigh currently? Do you eat mostly plant sources, complex carbohydrates, protein (meat, dairy products) or fats? If you do exercise and eat right, a realistic and healthy weight loss is 1-2 lbs per week of fat. A weight loss of around 6-8 lbs of fat per month by combined exercise and nutrition is around 1.5 -2 inches around the abdominal area and 1-1.5 inches off in the hip area.

Q. How many calories should I eat in an average day?

In our super-size everything culture, the average canadian consumes far more calories then the recommended 2000 calorie diet. Most of these fat-laden calories are empty sources such as chips, pop, and processed foods. Nearly every food on the market, from milk to chocolate, has a healthful, tasty substitute. Gone are the days of bad tasting rabbit food! The vast array of substitutions include low-fat, no-fat, sugar-free, and low-calorie versions. And, the new food labeling requirements make finding these products a snap.

Daily modifications of your diet can be simple, using lower fat and lower calorie foods and beverages, as well as changing cooking methods. It’s as easy as exchanging 1 percent milk for 2 percent milk in your breakfast cereal, drinking a diet soda in place of a sugared soda at lunch, or enjoying steamed or boiled vegetables instead of fried or creamed vegetables at dinner. These simple substitutions help bring meals in line with Health Canada guidelines.

Q. I'm getting married soon and would like lose my stomach bulge and tone up my legs. What exercises should I be doing?

Congratulations, getting in shape is a major priority for many brides-to-be! Although crunches, and endless sit-ups work the abdominal region, they help strengthen the muscle. Unfortunately, you may never see the fruits of your labor. The reason is that the subcutaneous layer of fat over the top of your stomach needs to be "burned off." No amount of spot reduction is going to make you the envy of everyone. Consistent aerobic activity, a calorie reduced diet, and regular resistance training will get your there. Same goes for the lower extremities.

Q. How much cardio should I be doing?

That all depends on what your goals are. Losing fat is the most common motivator for many people to start exercising. What's great is that while lowering BF (body fat) percentages you also get the added benefit of reducing health related disease. Excess fat is associated with a multitude of elevated health risks like heart disease, cancer, and diabetes. Ok, so how much aerobic activity is needed to get rid of love handles? You should aim for 4-5 workouts a week. They should consist of approximately 45 minutes of moderate to intense activity.

Q. What's the deal with monosaturated, unsaturated, saturated and trans fats?

There has been an avalanche of studies lately related to "fats", mostly bad. The good news is your body needs fat in moderate amounts to assist the body in it's day to day functions (namely, the transportation and absorption of vitamins.) What you have to remember is that the body will convert and store carbohydrates, AND proteins as fat if not used for energy by the body. The fats that we should try and rid ourselves of are saturated and trans fats. Saturated fats are found in all animal products like red meat, poultry, veal and anything these animals produce such as eggs, and milk. It is this kind of fat that we should cut back on in order to lower our risk of heart disease.

Trans fats are essentially good fat (unsaturated) that have undergone a hydrogenation process during manufacturing or during frying at a high temperature. The process goes from a good liquid fat to a more solidified fat similar to those in saturated fats. Can you guess the shelf life of a twinkie? These culprits are found in all of your favorite foods like french fries, potato chips and baked goods. To learn more about the nutritional services we offer, please email us at info@thefitnessgirl.com

Q. I lost my workout groove, how can I get it back?

Anything that's worth anything is work! Let's face it, you probably dread working out. That's why we leave it to the very end of the day when we're tired and stressed-out. The last thing you want to do is build up a sweat. There are a number of things you can do to switch things up. For one, interval training always keeps your cardio training fun. Another thing, is at every session change the order of the exercises you do. Nothing will kill a well prescribed program like routine. Need help getting started? Don't know what you should be doing? Take a look at the services we offer.

Q. I would like to get one of your trainers. Do I need equipment? What if I live in a condo/apt?

That's great! Everyone can benefit from a healthy and active lifestyle. We require very little space to get you a great in home workout. Generally, the size of a typical small bedroom is sufficient. Most of the time we just move a small table or chair to the side and we're ready to go. Don't worry about equipment, remember our slogan "We Bring Fitness To You". If you have some exercise equipment already in your home bonus. Most of our clients get so "turned on" to our programs that they purchase small equipment like dumbbells, a workout bench, a physio ball and resistance tubing and their good to go. For more information please email us at info@thefitnessgirl.com

Q. I have (diabetes/sciatica/hypertension/osteorarthritis etc..) can I still get a trainer?

The past Surgeon General has estimated that close to 85% of our most dreaded diseases could be prevented with appropriate lifestyle changes, including a good diet and regular exercise. These lifestyle changes would not only prevent illness, and degenerative disease but would improve the quality of one's life. With some modifications, different training modalities, and, a consultation with your family physician one of our certified, and experienced trainers can help you reach your goals.

Q. Do you guys do Group Training?

Yes we do! Group Training is a great way to get the personalized attention you need while sharing in the fun and motivation of getting fit with your friends. With Group Training, you can choose to workout in a group of 2 or 3 people with the guidance of a qualified fitness professional. Either way, you will get a personalized workout at an affordable price.