Women's Interest

Fitness Q&A: Making Fitness ‘Crystal Clear’ (Mar. 2012)

Fitness Expert, Crystal Gaynor
Crystal Gaynor
Written by Crystal Gaynor
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A workout routine is something that should be a part of every woman’s daily schedule.  Whether you are lifting weights for an hour a day, or running for just 10 minutes each morning, make sure you get the most out of your workout. Crystal Gaynor works with Identity to help readers make their fitness routine ‘Crystal Clear.’


Fitness Expert, Crystal Gaynor Crystal Gaynor, Making Fitness Crystal Clear

Dear Crystal,

I injured my knee badly, but don’t have health insurance so I can’t do much right now.  Are there any at-home knee exercises I can do for therapy/protection and strengthening? -Diane J. / Cherry Hill, NJ

Dear Diane,

The best suggestion that I can make for your knee is to GET TO A DOCTOR ASAP!
  A doctor is the only person that should diagnosis an injury of this type. Not your best friend, not the Internet, and not your trainer.  A doctor has the ability to conduct x-rays, tests and whatever else may be needed to make a full and proper diagnosis for treatment.

It may cost you a little extra up front, but it will save your knee in the long run.

Dear Crystal,

Do you have any fun abdominal exercises that require partners? I’m sick of doing boring floor exercises by myself. -Catherine T. / Parsippany, NJ

Dear Catherine,

It’s fun to exercise with a partner, so buddy up.  One suggestion for you and your partner to try from LiveStrong.com is The Sit-Up Pass.

Sit face to face with your knees bent and your feet touching your partner’s. Perform a sit-up, tossing the ball to your partner as you rise to the top of the sit-up. Your partner catches the ball and performs his own sit-up. Complete a full sit-up when you have the ball and another when your partner has the ball. Repeat for 15 to 20 reps.

Read more: http://www.livestrong.com/article/111778-medicine-ball-exercises-couples/#ixzz1mxPAkuiK

Dear Crystal,

What are some at-home exercises for cardio that don’t include jumping jacks? -Nicole P. / Danbury, CT.

Dear  Nicole,

There are plenty of at home cardio workouts to choose from.  If you live in a home or apartment with stairs, try running the stairs for 3-6 cycles.  All the way up and all the way down counts as one cycle. Work your way up to 20 cycles.  

Also consider full body exercises like “Burpees” for a great cardio blast.

Start in a squat position, hands on the floor in front of you. Then kick your feet back to a push-up position.  Next, bring your feet back to the squat position and finally leap as high as you can from the squat.

This takes a little practice, so start off with 5 and work your way up to 10 or more.

Dear Crystal,

What are your thoughts on P90x?  I’m debating whether to invest or not because I love yoga, and I am athletic so I will be able to handle it. -Taylor J.

Dear Taylor,

If you’re up for the challenge and you sound like you are, P90X is a great way to go.  The workouts are designed to challenge your body in every way.

Physical fitness is defined as cardiovascular strength and endurance, muscular strength and endurance, and flexibility.  P90X has done a wonderful job of combining all of the aspects on training into a systemic workout program and since you already love yoga, that’s included too.

I strongly suggest you make the investment.  It’s a workout program that you will use over and over again.

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About the author

Crystal Gaynor

Crystal Gaynor

Exercise and good nutrition were always a major part of my life growing up. My mother and my grandmother were both avid gardeners and grew everything from apples to zucchini. It was not usual to ask for a snack and receive a plate of collard greens. But that is where my love for all foods green and healthy began.

I studied dance as a child and majored in Dance at Eastern Michigan University. Being in shape has always been a natural state of being for me, so deciding to become a fitness professional was an easy one.

I received the following certifications from The American Council on Exercise:

Group Fitness (2004)
Personal Trainer (2009).

I also hold these certifications and licenses:

Pilates
Zumba
Weight Training
Cardio

In addition, I am a certified Jillian Michael “Body Shred” trainer.

I have trained hundreds of people in the New Jersey area. My client list includes celebrities, professional athletes, and men, women and children from all ages and walks of life. Practicing what I preach, you can find me working out at a neighborhood gym or walking in my local park.

I have been a contributing writer at Identity Magazine since 2010.
I was a featured model in Bobbi Brown Cosmetics’ “Pretty Powerful” beauty campaign.

My goal is to help you achieve a Crystal Clear Life, through the use of exercise, nutrition and a positive attitude. Remember to keep life simple and Crystal Clear.