Janis Saffell - International Fitness Presenter

Welcome to my Ask Janis section! I love receiving your emails! So many of you have wonderful questions to ask, and I respond to every one of them personally. In this area take the time to read the questions below others like you have asked. Use this knowledge to help you in your daily life and help keep yourself motivated to stay fit & healthy for a fun and enjoyable lifestyle.

Q: I have recently accepted a job teaching at the Y and they told me they teach "facing the class". I find this odd as the classroom has mirrors and I have been teaching for 20 years and never taught this way only when there no mirrors. I find it possible unsafe and not practical. Is it just me???? - renee, florida 1/29/2008

A: Hi Renee, As a seasoned instructor like yourself, facing your class can be fun, rewarding and interactive. Take the request as a challenge to spice things up in your own mind. Facing your class will challenge your teaching skills in that you will need to cue backwards (*like we do on TV, in Fitness DVD's and presenting skills). Facing the class and providing a mirror image of the moves is challenging and actually may be confusing to the class and therefore easier for them to follow if you face front. However, remain flexible in your teaching style and use common sense guided by the participant's perspective. After 20 years of teaching we are still learning and growing. Good luck with your new adventure! Janis : )

Q: When are you going to come out with a new kick ass music CD?I love your music Any time I pop one of your CD in it motivates me.I too teach cardio Kick - Laura, New York 10/17/2007

A: Hi Laura, I have teamed up with Dynamix once again to pull together new sounds for an amazing new music CD to be released in 2008! Keep a look out for it. Enjoy Janis

Q: Hi Janis- Just like everyone else in your blog, I also was very impressed with your DVD workouts. Here's my problem- Although I love the workouts and find you inspiring and energetic, I recently had surgery to suspend a prolapsed bladder after giving birth to my 2 daughters, each 10 lbs at birth!! After 10 weeks of recovery, the doc said I had no physical restrictions, but after doing kickboxing, as well as running, walking and pilates, I feel as though I may be doing damage again and I am extremely frustrated. The high-impact may not be so good. I am 36, 5'9", and 150 lbs. I would feel great if I could get back to 140 and don't know how to get there without heavy cardio. I eat a healthy diet and rarely eat junk. Do you have any suggestions for a lower impact workout where I'll see results and lose weight without needing another surgery? - Rebecca, Providence, RI 9/17/2007

A: Hi Rebecca, congrats with your two daughters. If you have any doubts on how you are feeling after you exercise with discomfort, and concerned about further damage, please consult with your MD imm.

I would suggest my Quick Fix Total Cardio Mix (2 DVD workout pak). This pak includes a Kickbox & Hip-Hop Dance routine. The programs show modifications for a low impact version which would be perfect for you.

I truly hope you find a happy balance and continue to lose weight. I wish you much success with your workout program and please keep in touch with your updates. Warmest Janis

Q: Hi. I just got through with your Kickbox Strike Zone DVD, and WOW! Loved it. I used to take Cardio Kickboxing at my YMCA and since I have 2 kids now I can't. And since I am more experienced most DVD's frustrate me. But your's was AMAZING. Just like taking a class.

Anyhow, I am suffering from post-C Section tummy and can't seem to shake it. Do you have any DVD's or reccomendations to target Abs specifically, other than simply through kickboxing?

Thanks so much! - Danielle Parker, Boston, MA 8/30/2007

A: Hi Danielle, wow I am impressed you are continuing your fitness journey and raising your family, that is no small job! I am excited my workouts are motivating & challenging you. For targeting the abs, I recommend my Brand New Butt + Pilates DVD. This entire dvd is broken up into 3 sections (Sculpt, pilates and step cardio) which is geared toward working your abs during the entire workout. It also includes a 5.5 foot pilate band for the exercises. You may want to try Hardcore Kickbox which also targest lots of abs. Best of luck, Janis : )

Q: Janis,
I am trying to jog. I was wandering would doing just walking and jogging together instead of just jogging be good? - Julie Merritt, Fayetteville, NC 8/4/2007

A: Dear Julie, Combining your workouts is always a great way to keep your body motivated and challenged! Walking with a little jogging allows you to burn more calories than just walking. However, mile for mile, walking generally burns about 25 percent fewer calories than jogging but, if you walk farther and more frequently than you would jogging, and keep your heart rate up while walking, you'll burn calories and get great health benefits.

The idea is to alternate bouts of walking and bouts of running for the duration of the given workout. The circuit (walk/jog) variations are endless - ex; Walk for 10 minutes, and run for 30-60 seconds. Do 3-5 repetitions of this for 40-50 minutes. Repeat this schedule for 2 or 3 weeks. Then try to increase the time spent running. Walk for 10 minutes, then run for 2 minutes and so on! Once you begin a routine, start increasing the length of time or mileage you’re exercising each week. To safely increase your fitness level, we recommend increasing your weekly mileage by only 10 percent over the previous week. This is important to avoid overuse injuries. They occur when you run too much or increase your weekly training program too quickly.

Your body weight, effort level and the distance covered affect the number of calories you will burn. To walk off one pound of fat, or 3500 calories, on average a 150-pound person needs to walk 41 miles, or about 40 minutes a day, five times a week, for a month. Keep in mind you need to make changes in your diet for significant weight loss. Best Wishes - Janis

To estimate the calories burned when walking vs jogging, use the following calculation:

Calories Burned while walking = 0.57 x Your Body Weight x Miles

When jogging: Calories Burned = 0.75 x Your Body Weight x Miles

Q: Hi Janis,
On your New Butt plus Pilates, what size are the bands that you use? How should the bands be according to your height? I am 5' 1" and my friend is 5'5" and my sister is 5'8". We all love you DVD. Just wanted to order the bands, but wanted to mkae sure I order the right size.
Thanks,
Karen - Karen, California 7/8/2007

A: Hi Karen, We use the 5.5 foot Pilate Bands, Check out www.Spriproducts.com. We use the longer bands to work through full range of motion. Depending on how hard you want to work you shorten the band in your hands by rolling it up to make it more challenging. Keep working hard and we are so excited you are enjoying my workouts. Janis

Q: Janis,
I am a newly certified instructor, but have been doing aerobics, kickboxing, step, and pilates for years. My first class is tomorrow and I am so nervous! Any tips on calming first-class jitters? - Hannah Taylor, Huntsville, Alabama 7/2/2007

A: Dear Hannah, I am confident your very first class was a hit and your butterflies in your stomach have hopefully calmed down! The jitters are the norm when facing any new situation. Ensure a calm and poised appearance by allowing yourself plenty of time to get to your class. Being fully prepared for each class and greet everyone with a big smile and eye contact.

Being an effective Leader takes passion, authenticity, credibility, and ethics. You must care deeply and commitment your whole self, body, mind and spirit. Always be who you are, all the time. Credibility begins with being authentic and is manifested in the actions you promise AND deliver. It is being accountable for what you say you will do. Make decisions and take action in accord with your deeply held values and beliefs. Being a leader means knowing who you are at the deepest level. Stand up in front of your class and own the room with your positive energy! You are there to guide and comfort your students each and every day! Stay focused Janis

Q: Miss Saffell, today I tried your strike zone video for the first time. Suffice to say, I made it out of sheer will rather than skill, but my question is: I am 21 years old and considering that I hardly do anything, I am in a very acceptable shape. But even though I am skinny, I suffer of not being able to stretch much. I used to take Hapkido when a teenager, but even though I can kick pretty high, I cannot touch my toes without bending my knees. All other stretching exercises I cannot do either, because I bend my knees and cannot pass a certain point. At my age (which I am told is almost impossible to remediate any of this) how can I gain better flexibility. I am interested in returning to martial arts at one point, but I want to be able to have the most flex I can by then. Thank you and thank you for your awesome (if not cruel, hahaha) workouts and energy! - Diego Otero, California 6/29/2007

A:

Q: Hi Janis,

I've recently discovered your kickboxing videos and they're awesome!!! I love you!!!

My problem is when I do kicks (even for just a few minutes) I get pretty bad cramps in my feet (toes).
I'm 5'-4", 110 lb, healthy and have good comfortable shoes.

Could you, please, suggest any good stretching exercise for my feet? Any other advice would be greatly appreciated too.

Thank you so much,
Lyuba - Lyuba, Honolulu 6/25/2007

A: Hi Lyuba, I am so happy you love my workouts. Check your shoes and make sure they are not over a year old? Check the sizing of your sneakers, sometimes we need a little more room in our workout shoes because our feet expand while working out. If they are too tight and/or your toes are touching the end this could cause less blood flow to your feet causing the discomfort! Be sure you are fully hydrated. You can cramp up if you haven't had enough H20! Hope this helps, however, you may want to go to a shoe store and get properly fitted. Keep up the great work. Janis

Q: Dear Janice,

I recently discovered your cardio kick video on exercise tv on demand and am a big fan. I will definitely be checking out more of your videos.

I can get bored if I do the same exercise routine over and over again. So, I tend to switch things around a lot, and I don't usually stick with any one workout for a very long time. For instance, if I start a doing a new workout video, I might go through it only 5-6 times, and then I'll move onto something else. I love pilates, dance, and kickboxing, and I usually swap between 2-3 different workouts in one week. Do you think this is okay, or do you think I'd get more benefit from sticking to a workout for longer? - wendy, baltimore, MD 6/4/2007

A: Dear Wendy, You are on the right path! The more variety you add to your workout program the better. Creating your own fitness program with many different workouts will keep you motivated & excited mentally. Your body also needs to be challenged and stimulated with a variety of movements. If you always do the same workout your body will hit a plateau and you will not see any changes. So mix it Girl....Kickbox one day, Sculpt the next day, add Pilates and Yoga for long and lean muscles. The more variety you add to your program the better your body will look! Stay challenged and continue on your fitness journey! All the Best - Janis

Q: Hi Janis, I recently attended some of your masterclasses at the Multitrax Fitness Forum in London and was blown away by your enthusiasm for what you do. I am currently teaching aerobics and personal training in the evenings (by day I work in advertising) but I really want to make the switch to teaching full time. The only reservations I have are financial commitments (house etc and 2 year old little boy!) as it is such a big step going from guaranteed income to self-employment. I really enjoy teaching aerobics and I want to branch out into other avenues as I have a dance and martial arts background, however currently as I'm trying to hold down 2 jobs and manage a household, I'm not really doing either very well. Over those two days at the conference you were an inspiration to me, seeing you raring to go and engaging the class so well, made me realize this is really what I want to do. I really think I can make a go of my own business - it's just getting up the courage to fine tune a business plan and make that first step. Can you give me any advice or words of wisdom to help me prepare for such a big change? Or even tell me a little about how you started and progressed so successfully in this industry? Any advice you can give me would be gratefully received! Many thanks - Anna Steele, Manchester, UK 10/30/04

A: Hi Ana, First you may want to check out some of the questions submitted previously submitted, because I addressed one of your questions about owning your own business and what to do.

It sounds like you are so excited to start out on your own and emerge yourself into the fitness industry. My biggest advice is go with what you love! If we don't like what we are doing, we will never truly be successful at it, hence unable to work to our full potential!

Always have a back up plan. When I decided to work full time in the fitness industry I had to make some decisions. I needed to be able to pay all my bills even if I twisted my ankle on the job. So I covered myself by blending several loves together, I taught gymnastics, subbed classes, worked as a weight room floor attendant, until I got my feet grounded and established a personal training clientele.

Anytime you work for yourself there are risk, I won't tell you there aren't. If you don't work, bills don't get paid, you don't have paid sick days, paid vacations, etc. If you have an injury from teaching, are you personal training to still have money coming in the door! Questions like these are always good to think through before quitting a full time job to pursue your dream and love.

But, on the other hand if you are at your max and your job quality is sliding because you can't do everything, you need to make some wise decisions, especially when you have a family to consider! I would talk with the fitness director at the gym you are working for and find out what the potential is for your market in your area and start planning accordingly.

When you want something bad enough you can make it happen and be totally successful. Much Success with your new future, Janis

Q: I don't know if this email will reach you personally, but I feel desperate and alone. I used to be in great shape, worked out 6 times per week, didn't have any problems with my diet. Then I became a nurse 3 years ago and since that time I have put on over 70 pounds.

This past October my Father died and then 3 weeks later my Grandmother died. I have put on 10 pounds since his death and I'm topping the scales at roughly 220 pounds. I still have muscle tone and don't look as big as I am, but I'm so very out of shape.

This morning I got up and did your Ringside Kick it video and it kicked my butt.. I just ordered your new video with the pilates from Collage Video. I don't know what to do, I feel so alone and I miss my Father so much. I know my weight problem is bigger than just me not exercising and overeating, particularly since the death of my Father.

How do I get myself back on track again? I only have my mother now. I don't have any siblings, I am not married and I have no children of my own and I am 37 years old.

Any advice you can give would be appreciated. I need more help with the eating part. I know if I do your videos or exercise in general I will see results. But that doesn't work if you eat an entire small pizza and cheese cake after working out.....Thank You - Tracey Lee

A: Wow you have been through so much. My heart and prays are with you. I feel the best route for you is to go talk with a professional about your emotions first. You have to work on the mind to enable you to make the right choices. Have you heard about Dr. Phil? He has wonderful books out that I love. He tells you like it is without tip toeing around the issues (I like that direct approach, myself).

Getting on track is no easy task, I won't tell you it is easy. But you must first make a commitment to yourself and know you deserve only the best in your life.
Friends, you mentioned this I suggest you join some type of group at a community center, gym, or sign yourself up for some type of course you enjoy (painting, art sculpture, jewelry design, sewing class, Home Depot has great courses for gardening and home decor (I personally love these, hee hee) something that you enjoy)...so you around people and you can socialize and get know some friends.
Start exercising slow. I do have a suggestion - I have a new stretch DVD coming out which is for all levels and a great way to get your body moving and thinking about your posture and breath (DYNAMIC STRETCH).
Next I would suggest my other new video for the consumer Quick Fix Total Cardio Kick, which is broken into 4 10 min segments It would be great for a start with only 10 minutes a day and after a month work your way up.
Start to watch your food intake. My rule - anytime you eat ALWAYS LEAVE SOME FOOD ON YOUR PLATE WHEN YOU ARE FINISHED. This will help with the thought you must finish everything on your plate. May sound simple but try it it takes will power!

Always eat breakfast this starts your metabolism for the day (scramble eggs DRY (at least 2), fruit, juice)
Snack about 2-3 hours after you eat breakfast (yogurt, or fruit, or protein bar) that is it
DRINK PLENTY OF WATER (even if you need to add a lemon)
Lunch (protein chicken, fish, maybe a little pasta or brown rice just a cup, vegetable)
Snack 2-3 hours after you eat lunch (wheat crackers just a hand full, fruit, protein bar)
Dinner Chicken, Fish, Meat, no pasta or rice, salad, sweet potato (no white potatoes), wheat bread if you must one slice only.
Try not eating after 9:00pm, although I don't know your schedule
Making healthy choices and smaller portions will help. Watch potato chips, sodas, desserts, etc for empty calories!

I really hope this helps! Please keep me posted on your journey to a healthy successful life. Best wishes. Janis