NY FitLife with Joanna White

Written by Marea Munro /// Find in Health & Wealth

Fitness and healthy eating is a major part of life. Sometimes we may want that extra cookie or sneak away with that slice or pizza, but ultimately fruits and vegetables is what keeps our bodies up to par. Joanna White has a lot of experience with leading a healthy life and training others to do the same. Find out what you can do to lead a healthy life and exercises that will leave you looking fantastic.

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Marea: Have you always been into health and fitness?

Joanna: Yes, fitness. I took dance classes from the age of 9 and was a competitive cheerleader for 8 years. In college (Carnegie Mellon University) my academic schedule was so hectic that it was difficult to continue cheerleading and maintain the high standards set by the school. By my final year in college I had accumulated 25 extra pounds and reached my heaviest weight of 195, way too much for my 5'4" frame. In 2005 I added a 3 day a week Aerobic and strengthening class to my senior year schedule. I wasn't paying attention to my eating habits so I kept a section in my daily planner to record what I ate and when I ate it. Within 9 months I have dropped to a petite 130 lbs and for the first time wore a size 4 dress to graduation. I have since worked diligently and patiently to maintain by current size 6 frame. The scale usually reads anywhere between 131 -134, I'm truly happy about how I look and feel, mentally and especially physically.

Marea: Why do believe so many people do not stick to diets?

Joanna: Diets are not real life. It is something you’re going to do for a short period of time. When you dine out you do not have the same foods that are on your diet. Portion size and the frequency in which you eat are most important. You have to change your eating habits. Diets can be used temporarily, body builders and athletes diet before competitions but they also maintain a regular healthy eating routine during the "off season". Your eating style should be focused on nutritional value. Read labels!

Marea: How often should a person exercise?

Joanna:The average workout should last 50-90 minutes and 3-4 times a week. Keep your routine going. If you have questions ask. And check out NY FitLife on Facebook where there are tons of videos, recipes and tips.

Marea: How do you tone the lower part of your abs?

Joanna: Your abdomen is part of your core. It is made up of 4 or 5 muscles. Do different types of ab workouts such as crunches and mountain climbers. You have to work your abdomen and back as well.

Marea:What are some good exercises for toning and strengthening your back, specifically lattimus dorsi muscles?

Joanna:

- Lateral pull downs and raises - performing this exercise using resistance bands at a very slow speed works well when toning and defining muscles

- Front and side raises using free weights

- Upright rows, you can use ANY weighted object to do this - gallons of water, free weights or even bags of groceries.

- Row machine (or seated rows using resistance bands)- play some music and imagine you're crossing the Nile River, the row machine is also a great cardio workout

Marea: What advice would you have for someone that is trying to lose weight or take control of their health?

Joanna: Food is 50%. Workout. Make it part of your life. You have only one body so take care of it. It is never too late to get in shape, to get healthy. Even people with arthritis or injuries it is still possible to stay fit and healthy.

Marea: Is it really bad to eat late at night?

Joanna:Once you are awake it is ok to eat. Try to eat 90 minutes to 2 hours before you go to bed.

Marea: What separates your company from Bally’s, Jenny Craig or Weight Watchers?

Joanna: Every person's schedule is going to be different. If you work a night job then you’re eating and sleeping pattern will be different than someone that works a 9-5 job. Try to eat foods that are high in fiber because they will keep your digestive system active and keep you feeling full longer.

Marea: What separates your company from Bally’s, Jenny Craig or Weight Watchers?

Joanna: We look at fitness and health from a holistic point of view. We have a nutritionist on staff. I personally go grocery shopping and help my clients choose nutritionally valuable food, we are able to discuss food specifically and personally. We offer total boot camp classes, small group training, as well as classes for adolescents. We recently began to travel to different states for Family & Friends Fitness Weekends to introduce real life fitness to others across the country.

Marea: How can you find a fitness trainer or competition?

Joanna:

- Check online

- By referrals

- Meet with the trainer for a free session to see their style

- Make sure your personalities are compatible

- Notice if they are in shape themselves

As far as competitions, pick up a fitness magazine or newspaper. They usually advertise local events in the area. Make sure your trainer is qualified to train you for a competition.

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