FAQ

Co*mand*ment:: a doctrine that is taught

I receive hundreds of e mails weekly . The Pam Commandments of fitness are answered in the following most frequently asked questions.

Q. What is the best way to get a flat stomach?

A. The best ab training is a strategic combination of cardio (aerobic exercise), good nutrition and core training. Without working the core muscles, you will never get the results you want. Your core just isn't your stomach or abdominal. It’s your hips, abs, oblique's and deeper core muscles. You need to strengthen all those areas to be strong and have great abs.

Here are my favorite tips:

·	•Pull your abs in while exercising and throughout the day, red lights, stop lights, at the bank, you get the picture

·	•Stretch your muscles after every ab workout, it will lessen or eliminate soreness.

•Please don't arch back when doing your ab work. Keep your lower back flat on the floor. People with a weak core will arch their back and this really defeats the exercise. Push your lower back gently to the floor during the exercise. Hire a personal trainer to learn the safe, proper, quick way to increase ab strength. Strong abs are attractive tummies.

~As far as diets talk to a nutritionist. One more thing, do plenty of cardio. (*Get your doctor’s approval.)

Q. Dear Pam, I don’t like exercising at all, any suggestions.

A. See your personal trainer to help guide you to the best activity that will keep you motivated for a lifelong journey to improved health. Find an activity you love and do it often to really boost your metabolism.

Q. Dear Pam, I’ve been told I am a Ectomorph, what is that? A: Always a big question. Here you go:

`Ectomorph: Ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders. They need to focus on quality calories and weight training to build some muscle. They shouldn’t go to extremes with calorie-burning aerobics. don’t need to worry about getting fat when they’re young, but as they age, their metabolism can slow down and they can add abdominal fat in particular. Exercise and prudent eating can prevent.

`Mesomorph: Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in t the upper body, making them look stocky. They have natural muscle, but unwanted fat can sneak up on them if they consume more calories than they burn. As they age, they need to stay active and watch their diets, avoiding hidden fats and sugars as well as omega portions.

‘ Endomorph: Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese. Endomorphs seem to have an uphill battle to fight, but many naturally chubby people stay firm and lean with vigorous exercise and low-fat nutrition. The sooner you accept that this is the way to go, the fitter and healthier you will be. You need both cardiovascular exercise and weight training. Keep a close watch on your body composition. If your waist starts to expand, step up the exercise and cut back on fats and empty carbohydrates.

Q. Dear Pam, I am excited about starting my 2008 New Beginnings fitness sessions with you and am confused about shoes and clothes to wear to the class.

A. Buy good training shoes. Take the time to find the right pair of training shoes. Prepare a list of questions you need answers to in order to make the right decision. What's most important, maximum cushion? Or maybe you have high or low arches and need just the right amount of support. Other important considerations include the size of your body frame. Everyone’s body structure varies. Some shoes are designed to control excessive pronation (tipping your ankle toward the inside) or supination (tipping your ankle toward the outside). Start early wearing the proper shoes daily and you will thank yourself later in life when you take the time to find the right pair of shoes. Give up your favorite coffee house for one month and invest for a good pair.

Clothes. Invest in training clothes that you are comfortable in or you won't feel like exercising. Comfort goes a long way just like wearing the right training shoes. If your undergarments don’t feel good in your everyday clothes, then you won’t be too comfort able exercising. Look for bargains. It doesn’t have to cost a bundle to get started. Most clients are happy in an oversized t shirt and bike shorts. Its a comfortable personal preference. I don’t judge weight loss clients by their outfits.

B.	Healthyone prides itself on a non-competitive atmosphere. I look forward to working with you.

Q. Dear Pam: What is the best way to get my self started. I heard you are a great motivator, but I live in Florida, can you help me?

For those that can attend my PamKamp, motivation is the primary moment to moment focus. You learn to not find yourself thinking about how much you don't want to exercise? Once you have started exercising (usually within 15 minutes), your endorphins will start working and make you enjoy your activity. Learning to experience the endorphins is inspiring. It takes a personal trainer to help you reach that point. Maintain a positive attitude. Spend the money on a personal trainer for a brief period. A knowledgeable nationally certified trainer will help you know and learn the secrets to permanent weight loss. By the way, my Summer Pamkamp will take place in sunny Marathon Florida. I guarantee you the experience of endorphin release!

Q. Will I sleep better if I start working out with you?

A. Right after you have received medical clearance to begin your exercise program you should receive improvement. Most research suggests various and plentiful theories about the right sleeping habits. Some include:

·	Begin an exercise program

·	Monitor caffeine

·	Go to sleep and wake up at the same time every day.

·	Enjoy a relaxing activity before bed, such as reading a book or listening to relaxing music. This will develop into a routine and eventually tell your body that it's time to go to sleep.

·	Does your bedroom make you relax? TV. in a bedroom could be negative

• My personal theory is never go to bed angry or upset. Never. My Relaxation class is a great introduction.

Whatever you put intention into your life will grow stronger.

These are just a few of my favorite and frequently asked questions. There is no better way to ensure a healthy lifestyle than through my exercise class and proper nutrition. Knowledge is key. Feel free to add any suggestions or comments.

Start your physical training regimen now. Taking small and correct steps ensures a healthy and fun lifestyle. You can start anytime, any age. It’s a new year and the year of “New Beginnings 2008”.

Disclaimer :The questions and answers below represent my best opinion to provide general information. Individuals have different needs and abilities. Exercise routines suggested should be adjusted to suit the specific situation after medical clearance from your physician.

It is always best to consult a doctor before beginning any lifestyle change involving exercise, particularly if you have been sedentary ,obese ,have or suspect

any sort of medical condition which might be exacerbated by exercise.

*See endnote_below

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