Ask a Fitness Instructor!

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I recently posed a question on my Instagram story: What do you want to know from a fitness instructor?

Now, I’m not a personal trainer, registered dietician or a medical expert in any way shape or form. You know the drill. If you have serious health questions, you should talk to someone more qualified than me. 

That said, here’s what you wanted to know:


Treadmill vs. stair master: which is really the best?

What, no love for the spin bike?? Just kidding. As with most things, it depends. (Ugh, I know.) Both these machines will give you killer workouts, but which is better depends entirely on what you’re looking for. The stair master will offer you both cardio and strength — and when you work at the same level as a treadmill (i.e., walking) you’ll get more bang for your buck. But if you bump that treadmill activity from walking to running, you will burn more calories. If you’re just looking for pure cardio, running (on or off a treadmill) will get you there. 

Or, for a more diplomatic answer, both! Mixing up your workout is shown to have lots of benefits — including preventing overuse issues, and keeping from getting into a workout rut.


Why does exercise make me crave cake?

Because cake is delicious. And you just burned calories and now your body wants them back.

It’s totally normal to have food cravings after exercise — especially if you just changed up your routine or intensified your workouts. Legitimately, your body is going to try and recoup what you burned. Pay close attention to what you’re craving - your body may be trying to tell you something. Do you just need food, and something sweet is your favorite treat? Or are you actually craving the sugar and carbs? At my last ad agency job, I worked on the ‘got chocolate milk?’ account, which was newly being positioned as a post-workout recovery beverage. And it’s legit. Sometimes you need some sugar and carbs (and other stuff) after sweating a bunch. Whether you crave sweet or salty snacks, ask yourself if it’s because you’re depleted in something, or if that’s just your go-to treat.

If post-workout cravings regularly counteract your exercise, though, there are things you can do to manage them. Make sure you’re not working out on an empty stomach. Eat something light (I’m a big fan of peanut butter toast with some banana slices and honey) 30-or-so minutes before you workout so you’re not just running on fumes. And be sure to drink water during your workout, not just after. And if you can, have something healthy ready to snack on when you’re done. 


How do you find a good gym or fitness community in a new city? 

Ah, I am well acquainted with this one! Moving to a new city can totally disrupt your fitness routine, especially if you’re like me and prefer group activities to solo workouts. (I love a good solo gym session but group workouts definitely hold me more accountable!) And finding your new ‘thing’ can feel exhausting. You don’t want to buy a 10-class pack at a studio only to realize you don’t actually like their classes.

A couple of ideas:

  1. ClassPass — This was my #1 way of trying new things when we relocated to Charlotte. It’s no more pricey than an average gym membership (the membership level I chose was $60/month) and it lets you try a bunch of different studios with no huge commitment. I found a place with dance classes I love, tried a couple different yoga studios, got set up at the studio where I started my aerial fitness classes, and even checked out places to scout where I’d want to apply to teach! The one drawback is that cancelling your membership is a mild pain (I had to get on their customer service chat and say, repeatedly, “No thank you, I just want to cancel today.”), and apparently if you want to re-join after cancelling they charge you a fee (evidently to entice you to just lower your membership vs. cancelling it outright). Despite all that, I still think it’s worth it strictly for the variety it offers!

  2. Meetups — If gyms aren’t your deal, but you still want that #fitfam community feel, I promise you can find a Meetup group that suits your interest. Weekly running, biking or hiking groups are everywhere, and on top of exercise, it gives you the chance to explore your new city in a different way and meet new people with similar interests. 

I’m working through some knee pain with PT, but I really miss running. Are there good cardio workouts that won’t hurt my knees?

Okay, this is where the disclaimer comes in: I can offer personal advice from my own experience, but any time you are dealing with injuries, always consult with a doctor who knows your injury before trying a new workout routine. Always always.

Depending on the type of pain you’re experiencing, there are cardio workout options that are lower-impact where you can get your heart rate up without putting excess strain on your pained joints.

  1. Swimming is a great low-impact workout that will absolutely get your heart pumping, and the buoyancy of your body in the water means no weight on those knees.

  2. Cycling! You know I have to plug my sport here, but not without caveats. Cycling can be a great, low-impact cardio workout that is not only gentler on the knees than running, but can even help build their strength and flexibility. When dealing with knee issues, avoid hills and stick to flat, easy terrain. Also, raising the seat a little will reduce pressure placed on your knees. Depending on the type of pain you’ve got, be mindful that the repetitive pedaling motion may irritate the issue — if it does, stop the workout immediately. For indoor classes, show up early and let your instructor know you’re dealing with knee issues and may stay in the saddle and avoid heavy resistance throughout class. They will understand, and should be able to help you set your bike up properly.

  3. Rowing is another great alternative that will get your heart pumping without undue knee pressure by focusing on your core and upper body. Just like with cycling, though, be aware of how the repetitive movement feels. Always start easy and build into it, and listen to your body.

  4. Elliptical workouts are a very common alternative for people who love running but need something less brutal on their joints. I will admit, this has never been my favorite machine. But, if you’re looking to scratch that itch, it can be a great stepping stone on your way back to running.

An instructor once said something in class that resonated with me, and now I say it to my students: We work through discomfort. We don’t work through pain. There is a big difference between getting out of your comfort zone in a workout and risking injury. One will help you get stronger, the other will land you right back at the doctor.

Do you have any questions for me as a fitness instructor? Comment below or reach out to me on social media!