“How should I choose the right personal trainer? I am ready to make the financial and time commitment but want to make the right choice.“

Great question, Amanda! First off there is no way to guarantee that you’ll choose the right trainer initially. However, here are 5 tips to help you narrow down your choices.

#1. Write down your goals. Also write down what type of coaching motivates you and what workout styles you enjoy most that will help you reach those goals. Your new trainer should match your preferences.

#2. Ask around. Every time I’m searching for a new hairstylist, I always ask someone who has a similar hair type as I do (and who’s hair looks amazing) for a referral. The same goes for personal training. Ask your friends or acquaintances whom you share similar fitness goals with about their personal trainers.

#3. Look around and observe trainers while your at the gym, in Central Park, while watching youtube videos, etc. This will tell you a ton about whether or not a specific trainer is right for you and if you like their style.

#4. Interview your prospective trainer. In a brief phone call or quick in-person conversation you should find out the answers to these questions:

- What are their credentials (i.e. what kind of degree do they have and what certifications)? How much experience do they have with clients with similar goals to yours ?

- What is their availability like? If you need to train on M/W mornings at 6am it’s important to know if they are free at that time. If they aren’t free then the conversation can end there.

- What are their fees and payment options?

- Where do they train clients?

- How hands on are they in helping you reach your goals? Are they available to answer unlimited email questions, create workouts for when you are not working out with them, how will they keep you accountable, etc.

#5. Don’t be afraid to break-up with your trainer. I’ve said it before and I’ll say it 100x more, just because someone is a good trainer does not mean that they are the right trainer for you. A good personal trainer will acknowledge when it’s not a good fit and refer you to someone else (read Breaking Up is Hard to Do).

Tell me, have you worked with a personal trainer? How did you choose the right one?

As always, you don’t need any equipment to do this workout. You’ll get in a little bit of upper body and work those core muscle groups (think glutes, hamstrings, obliques, abdominals) in just a few minutes on the floor.

*I recommend doing two sets of the leg exercises and planks. Complete one complete round, then repeat for two rounds.

If you enjoy the workout, share it with a friend!

To some of you that’s a disappointment, to others it’s a promise of hope.

Our level of fitness changes throughout the seasons and years based on our goals, schedules and other life events. It’s true for everyone from those who dabble with working out, to the elite athlete. When you hit a spot where you aren’t at your fittest, you’re recommitting to working out after a break, or your committing to a workout for the first time knowing what to do and where to start can be confusing.

Do I jump right back in doing the same workouts, I was doing?

Maybe I should do the same workouts my fit friend Fiona does?

Should I spend my life savings to hire Tracy Anderson?

You start at the beginning.

No kidding, Jess. We know that already, thanks for the “wisdom”.

Here’s the problem (a problem I’m guilty of), we think we can break the rules or we think the beginning isn’t suppose to be quite so hard. Guess what? Starting out or starting back-up isn’t easy… but it’s totally normal to feel like crap. Your workouts will be harder than you remember and you may even find yourself wondering how in the world you’re ever going to do this.

But, you’ll do the beginner workouts, you’ll build up appropriately, and you’ll reach a point where you feel your fittest. It’s the cycle of fitness one might say.

A few months ago running 14 miles wasn’t a big deal and today running 2 miles is challenging. Holding a plank for two minutes was something I did in my sleep and now I’m not even sure I can hold one for half that time. So what will I do, as I start back up and cross my fingers my injuries are really going away? I’ll start at the beginning.

I’ll begin to slowly build up my weekly mileage. I’ll even play it by the books and only increase mileage by 10% each week. I’ll go back to Physique 57 in another week or two and I’ll start with a beginner class. It won’t be easy, but I think I’ll actually enjoy starting at the beginning all over again.

You wanna know why? It was 20 degrees out and I was wearing an old pair of cotton workout pants I had bought from Target 8 years prior. My legs were bright red and they were stinging with pain when I returned home from Central Park.

Naturally, I blamed my husband for sending me out in the cold which ensured a lovely weekend was had by all. When spring finally made it’s appearance my running partner and I made a pack to run all year long outdoors. The most challenging parts were figuring out what to wear and how to not spend too much money on new clothes that hardly anyone would see me wearing.

I thought I’d tell you what I consider to be the “bare bone essential items” for the winter season. These items can be found at all different price points.

6 Essential Items You Need for Winter Running

#1) Two base layer tops:

• A light weight, snug fitting, sweat wicking, long sleeved top that’s long enough to tuck into pants (Also read this article for more tips on finding the perfect top).
• A thermal top that has either a mock turtle neck or a 3/4 zipper that covers part of your neck. It should also have a snug fit, wick sweat, and be long enough to tuck into pants.

#2) A running jacket that helps block the wind. The fit should be roomy enough to wear both shirts together underneath it for those extra cold days.

#3) Thermal running tights: Assuming you own workout pants that you can wear until it gets to be 20 degrees, these are the only bottoms you need to add to your running wardrobe. These should have a zipper at the bottom and not to many seams. Also, watch out for an itchiness factor when trying them on.

#4) A hat: You most likely already have one that’s suitable for running. A $5 hat you buy on the street can work just as well as a $20 one from a running store.

#5) Gloves: Look for ones that have some sort of wind-blocker. If you’re hands don’t get that cold than a $1 pair off the street may work for you.

Bonus item include: SmartWool socks

5 Components of a Well Designed Weekly Workout Plan

#1) Endurance Workouts: a longer cardiovascular workout that is done at a lower intensity. Endurance workouts help support higher intensity days. To get the most out of speed workouts or high intensity cardio you should have a good cardio base. Do this type of workout at least 1x a week. Time required 60 minutes.

#2) High Intensity Workouts: usually a shorter workout done at a high intensity level. These workouts test your limits, burn calories, and train your anaerobic threshold. Do these workouts 1-2x per week for 30-45 minutes.  (try my speed workout for beginners)

#3) Strength Training: use your body weight, dumbbells, bands, trx or what ever you have at your disposal to build bone mass and a strong body. I refer to strength training as core training for two reasons: literally as training your core muscles (trunk and pelvis) and because it is the foundation for building a strong, healthy body. Do these workouts minimally 2x per week. I prefer short and effective core workouts that can be done in 30 minutes or less.

#4) Flexibility Training: controversy surrounds the research on stretching. However, most people can benefit from incorporating stretching and yoga as a part of their weekly workouts. Listen to your body and decide how much flexibility training your body needs. (also try my stretches for a happy low back)

#5) Recovery: repair and recuperate in order to make progress in your workouts. Recovery days are essential. Without proper recovery your workouts and body can suffer. Take 1-2 days of rest per week.

Do you design your workout schedule weekly or do you write a bigger plan for the month/year using training cycles?

Also check out my tips in yesterday’s NY Daily News article: Aim for Healthy Returns

The source of my inflexibility are my hips. I remember when I first discovered pigeon pose. It changed my life. That’s how I feel about the dynamic hip stretch I learned from using Jill Miller’s Post Athletic Stretch Routine DVD. While I may never be able to do the full stretch as shown in the video below, the modified version I’ve adapted helps to open up my hips and relieve tension.

Try this stretch after your next long run and tell me what you think.

Do you have any topics or questions you’d like to see covered in a Running Essentials Thursday post? Email me or let me know in the comments.

- I just started running, I’m not a real runner.

- I don’t look like a runner, so I’m not a real runner.

- I haven’t ran a marathon, so I don’t consider myself a runner.

- I’m not fast enough to be considered a real runner.

- I don’t run enough miles to be considered a real runner.

- I don’t run as much as _________ who is a runner. I’m not a real runner.

Would you stop it already with the “I’m not a real runner” or the “I’m not really a runner” comments. If you run you are a runner (period).

Now it’s time for a Pep Rally! Check out this amusing video about 2nd place.

“If it comes easy, if it doesn’t take extraordinary effort; you’re not pushing hard enough; it’s suppose to hurt like hell” ~ Dean Karnazes

Head on over to make sure you aren’t sabotaging your workouts.

Do you find that you also go through a ton of produce during the summer months?

Juicing and making smoothies is a healthful and refreshing way to fuel your summer days. However, all of those ingredients get expensive especially when buying organic.

I want to buy organic, but living with a tight budget in an overpriced neighborhood means I can’t always justify the cost.

Three tips for fitting organic produce into your budget:

1. SPLURGE: If it’s on the “dirty dozen” list buy organic.
2. SAVE: Buy non-organic produce for the items with the least amount of pesticides (for me that means buying produce on from the street carts).
3. SOMEWHERE in the MIDDLE: For the most expensive items that are on the dirty dozen i.e. berries, I buy them frozen.

Do you buy organic and what tips do you have on how to budget for organic produce?