Pick a category: SpinGym | Diet & Exercise | Other
I cherish the opportunity to answer questions from diet and exercise to my SpinGym and beyond – please ask anything you’d like by putting in your question to the right….
Q: I love the idea of SpinGym but I am having some difficulty getting it started – can you help?
A: Please take a look at the video to the right that I created called “How to Start Your SpinGym”, and if you still have any questions or concerns please call my office directly (727) 954-7071
Q: Is this just a kids toy like the old button on a string my grandma made for me?
A: While the SpinGym® science is based on an ancient toy, our modern award winning German design takes the physics of Gyrotronic Resistance Training to a whole new level. Forged from solid aluminum alloy, the SpinGym is virtually indestructible and stylish to boot. You could carry around 10 pound dumbbells in your bag, or you can carry a SpinGym!
Q: I watch you on HSN all the time and just love your energy and your passion for SpinGym, not to mention how amazing you look – I am 56 yrs old and don’t look ANYTHING like you – I gave birth to MY twins 20 years and still haven’t lost the weight. That said, my arms used to be great and I want to get back to that — How long before I see results?
A: You need to SpinGym with a level of intensity and the best is to follow the workout on my Cardio & More DVD. You will begin to see results in about 3 weeks. Send me your before and after photos!
Q: Do you guarantee your product?
A: Yes, we provide a 30 day money back guarantee AND a lifetime waranty* on SpinGym. We also provide a series of Gyrotronic Resistance workout DVD’s that are sure to make you sweat! Don’t be fooled by SpinGym’s size, you will feel the results in less than 30 seconds!
Q: Who will benefit from SpinGym®?
A: Everyone – from beginners to advanced athletes. SpinGym is used in shoulder rehab, in senior centers and SpinGym cardio and kickboxing classes are starting in gyms worldwide. For athletes–SpinGym is a powerful warm-up for explosive sports like tennis, baseball and volleyball–and great to carry in your bag before a night of bowling or a round of golf. And if tight, sexy arms are what you are after–SpinGym is for you!
Diet & Exercise
Q: How important is it to stretch?
The best kind of warm-up before a tough workout is a few minutes of cardio (such as jumping rope or jumping jacks) followed by dynamic stretching. We were taught years ago to sit or stand and stretch one muscle group at a time. Contrary to popular belief, this kind of static stretching — which helps prevent muscle soreness and improves flexibility — is best performed AFTER a workout, when your muscles are very warm and loose. Please watch my SpinGym Cardio & More DVD for some GREAT stretches with SpinGym unwound!
In the past several years, fitness experts have discovered that there is a much more effective and healthy way to stretch BEFORE a workout: the dynamic stretch. Dynamic stretching is basically stretching with motion, so your body gets a chance to warm up the muscles slowly and in a functional way. It’s a 1-2-3 punch: You warm up your body, get your heart rate up, and stretch all at the same time!
Here are some examples of dynamic stretches. Do them on a level surface for a total of about five minutes before you begin your workout. You will notice that with time the exercises will become easier and they will help improve your coordination, flexibility, and balance.
Purpose: To bend your hips and knees, stretch your glutes and hamstrings, and warm up your arms and calves.
The stretch: Take an exaggeratedly high step, driving your knee as high as possible, and simultaneously drive your opposite elbow forward. Make sure that you push up onto your toes so that your calf gets involved. Use a normal running arm motion, with a 90-degree angle at the elbow; elbow goes from chin level to as far back as possible while maintaining forward straight posture.
Key points: Drive your knees up as high as possible; get up as high as you can on your toes; and drive your arms with each step.
Deep Side Lunge
Purpose: To bend your hips and knees, and stretch your glutes and your groin.
The stretch: Keep your torso upright and take a wide step out to the side.
Lower your body so you are in the sumo squat position. Recover by bringing your feet together and standing upright. Never cross your feet. Keep your hands on your hips.
Key point: The lower you lunge, the greater stretch you will achieve.
Purpose: To stretch your lower back.
The stretch: Stand with your hands on your hips. Place your feet shoulder-width apart, toes pointing straight in front of you. Rotate from the waist to the right, then left. Go as far as you can while keeping your feet in the same position. Do the rotation about 25 times.
Key point: Start slowly; as you get going, you can go a little faster, with more rotation.
Purpose: To stretch your pectoral muscles and loosen your upper back.
The stretch: Stand with your feet shoulder-width apart. Raise your arms out to your sides and swing them forward, crossing one over the other, so that you hug yourself, then open them up and out to the sides so you feel a stretch in the front of your shoulders. Keep your stomach tight as you do this exercise and start slowly. Increase your speed and range of motion as you get warmed up. Repeat about 30 times.
Key point: Cross your arms right over left and then left over right so you get equal stretching on both sides.
Q: I try to eat healthy but I am still overweight. I used to weigh around 130 but since my second child, I just can’t seem to loose the “baby” weight – what do you suggest?
A: Its important to focus on not being what you “used” to be – but being better. I recommend following my 6 week e.a.t. journal program because every though you claim to be eating healthy, unless you are actually tracking what goes in your mouth – you may not realize how MUCH you are eating. Especially with children – we all have a tendency to clean their plate, or just pick. With e.a.t. you actually “see” what you eat as we have the golden rule, “if you bite it, write it!” Once that becomes a habit you will self regulate your intake. Also make sure you are getting in your cardio – that means getting your heart rate up for at least 20 minutes 3 times a week and of course, it helps to carry your SpinGym to get in a quick 5 minutes, anywhere, anytime!
Q: Is there one small diet fix that will help me lose weight?
A: Stop drinking your calories. Fruit juices, coffee drinks, and regular soda are liquid calories that don’t yield much satisfaction. An eight-ounce regular cola contains 103 calories; the same amount of orange juice has 110. Research also shows that we don’t compensate as well for calories consumed in liquid form. In other words, we’re unlikely to eat less later to make up for these extra calories. If weight loss is your goal, opt for low- or no-calorie beverages like tea, water, seltzer and low calorie almond milk.
Q: Are there any tricks to controlling a craving?
A: First you need to know what’s causing it. Often, plain old hunger makes us jones for a particular food. Cravings are a normal and natural response to underfeeding yourself and can be prevented simply by planning and eating enough throughout the day. I recommend eating three similarly caloric meals and two to three planned snacks daily. If the craving lingers after making this alteration, it may be emotionally based. Try distracting yourself for 20 minutes (the usual length of a craving) by SpinGyming, reading something inspirational from a book or on the internet or taking a walk around the block. If distraction doesn’t do the trick, you might have “head hunger. Identify the food you’re yearning for: Is it chewy/crunchy or smooth/creamy? If it’s the former, there’s a good chance that you’re angry, anxious, frustrated, stressed or resentful. Ask yourself, What do I want to chew on in life right now? If you have a craving for smooth/creamy foods you may have “empty emotions” like loneliness, sadness or a lack of recognition. Ask, What am I missing in my life at this moment? Whatever the answer, follow up with the bigger question: Will food get me what I need? Once you realize that eating won’t resolve your problem, you can focus on what’s really eating you.
Q: I love fast food, but I’m trying to eat more healthily. What things should I avoid?
A: Avoid anything with a drive-thru unless it’s a bank! Skip the cheeseburgers, fried chicken, fried-fish sandwiches, french fries and meat-topped pizzas and sugar ladened sodas. Did you know one slice of Pizza Hut’s Pan Pizza with Italian sausage packs 320 calories and 20 grams of fat; Burger King’s Double Whopper with Cheese weighs in at 1,070 calories and 70 grams of fat. There are some healthy choices as Starbucks serves an egg white, low fat turkey bacon sandwich and oatmeal. Subway just started offering egg white breakfast food and when ordering their sandwiches opt for lots of veggies. More and more fast food places are working on healthy options – like grilled chicken instead of fried but when you opt for salads make sure you don’t drown it in dressing.
Q: Do you need to do strength training exercises?
A: Strength training should be incorporated into any and every exercise routine. Not only does strength training increase the calories your body burns throughout the entire day, it also tones your muscles which will help protect your organs and your bones. Commit to about 20 minutes of strength training at least three days out of each week, add in SpinGym several minutes a day and you have your resistance training. Remember too, that muscle weighs more than fat – so see how your clothes fit and don’t rely so much on the scale.
Q: Do you have any tips to be successful in business?
A: You must be passionate about what you do. You need to have a product that you love. Know that success comes with hard work – but you’ll be more successful if you work smarter, not harder. The road to success may be long, so be sure to enjoy the journey.
Q: I graduate in April with my degree in PR and Marketing and I would love to get into Fitness PR or something related to the fitness industry. I have been a personal trainer in Los Angeles and in Ann Arbor, MI working for both corporate and private gyms. I found out about you through Chris Foltz, (I interned for his company last summer) and loved your company and story. I also have a TV commercial background. So honestly I would love to meet with you and interview for a position working for your organization or company. So please let me know if you’re available and interested in meeting me! from Chelsea Fenwick
A: Reach out to me when you get to St Pete!
Q: Are you a teacher or a model? from Reymundo Guzman Quintero
A: No I’m not a model. I would if I were taller, thinner and pretty enough to be a model, but I have worked as an actress.
As far as being a teacher – I cherish being able to teach all that I have learned about health & fitness. In 2010 I was inducted into the National Fitness Hall of Fame, and currently teach at my studio in St Petersburg, Florida.