Benchmark Publishing Group was looking for a personal trainer to interview for an upcoming book entitled "Your Fitness and Nutrition Questions Answered: Featuring Interviews with 20 Top Personal Trainers from around the Country!" I was selected to participate and below are some of the Q & A's from the book.

Subject: Personal Trainer Interview with Bob Virgulak, Owner of 3Dimensional Fitness
Conducted by, BenchmarkPublishingGroup.Org
Purpose: For a book entitled "Your Fitness and Nutrition Questions Answered: Featuring Interviews with 20 Top Personal Trainers from around the Country!"
Object: To educate and inform the reader, on how knowledgeable you are on the subject matter.
Instructions: Please do not provide one word answers to the questions, but avoid going into long and drawn out detail. There will be a time limit, determined at the start of the interview.

Please tell us about your company here:
Integrating three dimensions of good health, Personal Training, In-Home Gym Design & Installation, and the first and only Corporate Heated Stretch and Relaxation Program – 3Dimensional Fitness is a full-service Fitness/Wellness Company that comes to your home or your office.

If someone reaches their fitness goals, should they still continue to work with a personal trainer?
Yes of course, there is always a new goal around the corner and there are so many levels of fitness. That’s what makes using a Personal Trainer so great, always having that person at your disposal to help create a better you or take you to the next place.

When people first start exercising, why do they sometimes gain weight initially?
I think this is the biggest fallacy in exercise, and it does not happen with my clients. Maybe the school of thought is that people are hungrier from all the new and extra work so they eat more. I know people think that in the first week or two they are probably putting on muscle and that’s what’s making them heavy. But it takes a hell of a lot longer than that to put on any muscle.

If someone has a heart condition, can they still workout?
Yes absolutely, but only with the guidance of their cardiologist. A well thought out plan, and some really good monitoring plus checking in with the doctor often is a smart way to go.

If someone has a job where they don't move around a lot, what can they do to increase their activity during the day, when they're not working out?
Try to move as much as possible when not working. Maybe walk or ride a bike to and from work. Plan to have lunch at your desk and take that time to do some lite exercises or calisthenics at your desk. But most importantly you’re the individual who cannot afford to miss your morning or evening workout sessions.

Is it safe for pregnant women to workout?
Yes, and it’s encouraged as long as you don’t have a high risk pregnancy! Today’s doctors not only suggest it, but they recommend it.

If someone prefers to workout without a personal trainer, can a trainer still help them get started? How would this work?
Yes, and today it’s so easy. We could suggest certain exercises, and the amount of sets and reps. Even try to explain exactly how to do the program in a step by step fashion. If at any point in time you forget what you’re doing, you could Google or YouTube the exercises and see a detailed video to get you on the right track.

Can someone use a personal trainer to help them rehabilitate from a sports injury? How would this be handled?
This almost always happens in the case of an athlete, and it should always be encouraged with any person. The rehab specialist will meet with the Personal Trainer to go over what the person can and cannot do. Then it’s the job of the Trainer to help the individual get back to full ability, because insurance companies only pay for rehab for a certain amount of time.

When it comes to nutrition, it seems that few experts can agree on what is a healthy diet and what is not. How can people know which advice to take, with all of the contradictory information out there?
This is one of the most frustrating things about the Wellness industry today! But if you’re not an extreme athlete worrying about balancing proteins for adding muscle and carbohydrates for the proper energy to get you through a game or an event. Then my suggestion usually is to try Weight Watchers, it is the most balanced plan and really teaches individuals healthy eating and portion control.

If a personal trainer is always showing up late, should the client still be expected to pay for the full session? What's the customary way to deal with a situation like this?
Pick a new Trainer, you have chosen the wrong person. Great trainers know that their clients time is extremely important, and the only way to build a strong business is to be respectful of others time and of course to be great at your craft.

Is it a good idea to eat any specific foods immediately before or after exercising?
Depends on what your goals are? If you’re trying to gain weight and muscle it is very important to have some carbs 1st for energy, and protein after to help build muscle. If you’re trying to lose weight, then just make sure you’re eating a balanced diet throughout the day. You can go a little hungry, it will not hurt you.

Should people with low blood sugar do anything differently before, during, or after a workout?
I would not suggest going crazy on this, but a healthy carb/protein bar with you at all times could help if you get that lite feeling in your head or stomach. Also workout drinks aren’t a bad idea, but remember if your goal is to lose weight make sure you’re reading those labels.

Is it true that it's bad to eat too much fruit because of all of the sugar it contains?
I 100% disagree with this one! Eat as much as you want, it’s healthy, natural and great for you. Please do not follow any diets that restrict fruit intake, when you are dieting you will need the extra vitamins and minerals that fruit adds.

How accurate are the calorie counters on gym machines?
As long as they are asking for your weight and age, they are a fair barometer of calorie counting, Most of the new machines will do this, where older or lower level equipment may not. Remember the better the equipment, the more accurate the calorie counting.

Is it true that exercise and a healthy diet can help reduce the chance of developing diabetes? If this is true, how can exercise and/or a good nutrition plan help prevent diabetes?
Yes and it’s quite simple, you keep your body fat % down and you’re less likely to develop diabetes. Obesity is one of the main reasons people develop this condition, but it can often be controlled with a good diet/exercise. This will ultimately help you to lose weight, and that is usually a best defense. In some cases though people are genetically predisposed to this condition and diet and exercise may still help but a doctor will be your best defense.

Do people have to join the gym that their personal trainer belongs to, in order to hire them?
Most of the time or you’re going to be subject to paying more. Clubs charge single visit clients more money than members. My suggestion is to look for a higher lever trainer with more experience that comes to you. Remember if he/she is not being paid by the club and has built a business on their own, they are most likely going to be higher caliber professional.