Q: I only have 30-45 minutes a day to workout; what’s the best overall workout you’d recommend for toning and keeping fit? -Lauren-26, VA

A: A: Dear Lauren,

Ahh as always, so little time, so many things to do...

...Believe it or not, 30-45 minutes a day is the perfect amount of time for a great workout.  Here’s a great training method to consider.  SPLIT TRAINING:  

This method allows you to train the upper body on one day and the lower body on the next day.  Choose 1-2 exercises per body part, 2-3 sets, 10-12 reps, and you’re done. Remember to use a heavy enough weight load to fatigue the muscle group that you are working. This should take 15-20 minutes. 

Use the remainder of your time for a quick cardio workout.  Keep the intensity steady at 55-65% of your Maximum Heart Rate.   This workout will burn fat and build muscle, and you’ll still have time to enjoy life outside of the gym. Ahh… Life is beautiful and you will be too.
Keep it tight!

Q. Dear Crystal,

If I tone my stomach muscles, will I still have that “unsightly ugly belly flab” from bearing children?  I’ve had 3 children, what’s a mother to do? -Nikki-37, MI

A. Dear Nikki,

Wouldn’t if be nice if we could find another way for people to come onto the planet, without using a women’s belly’s as a portal?  Well so far, we can’t.  But fear not!  

During pregnancy, the belly skin is often stretched past the point of no return.  The skin fibers breakdown, stretch marks occur and elasticity is lost.  While exercise will not reverse a complete breakdown of the skin’s fibers or loss of elasticity, it will help improve the appearance of the muscle and skin. 

Be sure to include in your training program a series of abdominal exercises that work all areas of the abdominal group.   Some of my favorite books with excellent training aids, Tosca Reno’s “The Eat Clean Diet Workout”, and James Villepigue’s “The Body Sculpting Bible for Abs”.  Both contain great photos, as well as DVD’s to enhance your training.  Remember to eat a balanced diet, because we don’t want all that hard work to go to waste, or to your waistline.   (p.s. call your Auntie sometimes.)  xoxo

Q. Dear Crystal,

Many African American’s have health issues with diabetes and high blood pressure is there an exercise regiment you recommend for those dealing with this issue? -Vida, NJ

A. Dear Vida,

My own sister died due to complication from diabetes.  This issue is complex and has become a new epidemic in America.  Diabetes not only affects the African American community, but according to the American Diabetes Association “affects 17.9 millions Americans of all races and genders”.  Unfortunately, it is “most common in African Americans, Latinos, Native Americans, Asian Americans and the aged population”. 

Lifestyle factors such as smoking, alcohol, diet, lack of exercise and stress, can all be contributors to the onset of Diabetes Type 2.  With a little knowledge, Diabetes Type 2 can be prevented and/or kept under control.  According to the American Diabetes Association, “9 out of 10 people diagnosed with Diabetes Type 2 are overweight”. 

It’s time to get moving people!  Just 30 minutes a day, 5 days a week of moderate physical activity can help better manage diabetes.  Try something that you enjoy, such as walking, biking, strength training, or dancing. Seek a fitness professional for help with an exercise program. Cut out your intake of fats, sugars and alcohol. And if you smoke… STOP!  Try a little meditation or prayer for relaxation.  Work to reduce your weight by 5-10 percent.  And above all, work with and follow the guidelines of your doctor.   It’s never too late to get started.

Q. How do you get rid of shin splints? -Mandy, 35 OH

A. Dear Mandy,

Good ole Shin Splints, I remember that pain from my Air Force basic training days. All that marching caused a great deal of pain in my shins. First let’s look at what they are. Shin Splints is a general term that describes pain along the shin bone (front of the lower leg), and can be caused by a number of things. Generally, running, jumping, worn out shoes, even flat feet can be the cause. In my case, it was excessive marching. The lower leg is the shock absorber for the body, and when that system is weak, say from overtraining, you will feel the pain. The pain from shin splits will decrease when the activity that is causing it, decreases or stops. Rest is best. My advice is to check with your doctor to determine the cause. Once that is determined, the cure is just around the corner.