Olympic Athlete, Matt Terry, featured in Kansas City's Newest Magazine, Good Health KC

Olympic Athlete and Personal Trainer Answers Tough Fitness Questions

Lean Physiques
Lean Physiques
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    Lean Physiques
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  • Good Health KC
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Lean Physiques co-owner, personal trainer and nutritionist answers your toughest fitness questions in Good Health KC, Kansas City's newest magazine.

Questions:
Q} Sometimes I get those sharp pains in my side when I run. What are those and how do I make them go away? The sharp pain someone experiences in his or her side is from a diaphragm spasm, commonly known as a “side stitch.” The more vigorous the cardiovascular activity, the more frequent and painful the spasms. The diaphragm moves up and down as we inhale and exhale. Sometimes while exercising intensely we breathe too shallow, which has been shown to trap air under the diaphragm and cause pain under the rib cage, usually on the right side. I usually see this in a beginner or someone who hasn’t established a high level of aerobic conditioning. The good news is that as your fitness level increases, the spasms happen less often, if at all. The easiest way to ease the pain when it happens is to bend forward and put your hands on your knees while standing. This will help to relax the diaphragm. Although coaches are notorious for yelling, “Stand up!” at their bent-over athletes, they’re actually coaching you to do the opposite of what relaxes it, so bend away!

{Q} I’m always crunched for time when I exercise, so I usually cut out my warm-ups or cool-downs, but which one is most important? Warm-ups, hands down. But most people do not know how to warm up correctly. They usually walk into the gym from the cold, throw a leg up on the railing or the highest obstacle they can reach and start bouncing up and down. Repeat the other side, do some side rotations and bam! All warmed up. However, this is entirely wrong and dangerous. There is a specific sequence of stretching known to help reduce injury and increase performance. First, I have clients start with foam rolling. This will help reduce trigger points and allow muscles to relax properly. Next, I have clients static stretch, or stretch without movement. Then I have them do a dynamic warm-up, which is a series of active flexibility movements that warm up the joints properly. Once completed in that specific sequence, the muscles can fully relax, be most responsive to stretching and better handle a workout. As a former Olympic athlete with a ton of pain, I avoid further surgeries and chronic problems using this sequence.

{Q} Can any type of exercise reduce cellulite? Unfortunately, no, not from what I have seen. Cellulite is a breakdown in the fat matrix, which randomly pushes on the connective tissue beneath the skin, hence the bumpy and uneven patterns. Although there are several “treatments” out there, none are permanent. Reducing your overall body fat will help, but I have trimmed clients down to some low levels of body fat and helped develop an overall toned physique, yet they still suffer from the unwanted cottage cheese.

{Q} Is there a way I can target a specific area on my body to lose weight? I really want smaller thighs. Very hot question right now. The answer is both yes and no. No, traditionally, because picking one area to reduce fat has not previously been possible. Fat loss is systemic and happens all over the body, some areas happen first and easier. I say yes because there has been some new research showing that where people store body fat on their physiques is based on a hormonal imbalance. Once the imbalances are corrected, a person can reduce fat in the area affected by the hormone. For example, cortisol (a stress hormone) is associated with belly fat. Reduce cortisol, and you.

Lean Physiques personal trainer and co-owner Matt Terry, CSCS, NASM-CPT,CES, PES, was featured in Kansas City's newest magazine, Good Health KC.

Lean Physiques is Johnson County’s premier fitness, wellness and nutrition company. Located in Southern Johnson County, Lean Physiques offers one-on-one personal training to small groups sessions, corporate wellness programs, nutritional and weight loss coaching, balance and mobility training, injury rehabilitation, customized women’s groups as well as teen and youth training. Certified personal trainers and co-owners Matt Terry and Matt Morando have over 15 years combined experience continuously giving clients the results they want. Offering a comfortable, non-intimidating facility, free of the distractions and crowds of health clubs and typical gyms, clients get personalized attention.

No lines. No reason to be self-conscience. Lean Physiques thrives on your success! Lean Physiques training is located at Body Solutions, 8571 W. 135th Street, Overland Park, KS 66223.  
For more information about Lean Physiques visit them at http://www.leanphysiques.com or contact Matt Terry at mattterryfittness@gmail.com or (913) 832.7150.