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(Image Courtesy Carolyn Phillips/CarolynsMenuofLife.com)

(Image Courtesy Carolyn Phillips/CarolynsMenuofLife.com)

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Fit-inista Carolyn Phillips– our on air personal trainer– is back with more tips to get you in shape and what you need to do to stay that way!

Carolyn Phillips reached into the (virtual) mail bag, and has answers to some of your biggest fitness and health questions.  Read on for the latest!

Mary Ellen:  How can I stay within my budget and eat healthy?

If you’re going to go organic, there’s something called “the dirty dozen,” which are foods that have soft shelled skins.  Spend money on these instead of hard-skinned foods like bananas.  And be sure to buy in bulk when they’re on sale… or go to a farmer’s market.

How do you take care of your skins and knees, when you’re flat footed and prone to injury?

You definitely want to do some kind of stretching, and visit your podiatrist, because proper shoe fitting is very important.  And do some ankle muscle specific exercises.  People think shin splints are just a lower body issue, but these problems can creep all the way up to the back so you should speak to someone who has specific knowledge of that.  And absolutely NO HEELS!

Allison:  I don’t drink milk… How do I get the calcium but keep the fat down?

1,000 to 1,300 mg is all the calcium you need.  You can go for a supplement– go for something with Vitamin D to make sure it can be absorbed properly.  Also, dark green vegetables, seeds, nuts and herbs are all calcium dense.

Athena: I’m a picky eater and have issues with the texture of a lot of meat.  How does someone who struggles with the texture of foods still find ways to get variety and eat healthy?

There’s a surprising amount of people who have this issue, it’s called Sensory Processing Disorder.  There are some steps you can take but Carolyn suggests starting at an adult support website to see where resources are, so you can make baby steps forward to eat more foods.

Jeff:  Should a consistent training routine be the same daily?

No!  Change it up!! You’re going to end up with muscle imbalances, and your body will adapt to the same thing day after day.  Run, then switch it up and swim, then lift weights another day.  Make sure you’re doing different things to avoid short, tight, weak muscles which happen if you don’t use other muscles.

Ask Carolyn Phillips

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For more from Carolyn Phillips, check out FitBehavior.com, or for all things stretching, life, love and happiness, go to Carolyn’s blog at CarolynsMenuofLife.com

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