Strength Training/Fitness


Dear Mrs Crossway,

I am a 21 year old College student and I haven't practised any sports in years.
About a month ago I started going to the gym to get in shape. In the gym I go to there is no personal coaching or anything. So for the past month I have been just following some routines I found online, but I have the idea I'm not doing the right thing.

What I want to achieve:
-train cardio (I would like to take part in a run in the end of april = 16 km/10 miles)
-increase muscles (chest, arms, legs, shoulders, ...)

I will probably have to change my eating habits also, but i guess that depends from person to person. I am able to go to the gym 5 days a week (sun-thu) but I think it is best I go 3 times a week (sun tue thur).
I am 1m84/ +- 6ft and I weigh 69 kilograms/ 10st 12.1 Ibs

Im looking forward to your reply!


Hi William!
Very sorry for the delay as I was in the hospital with pneumonia. Well William I would have to see you in person and know what you are doing to see if you are doing the right thing or not.  There is a website called that you can sign up for free and it will ask you a bunch of questions and it can generate an exercise plan to fit your needs and what you want to achieve.  I would also consider finding a gym that might have a personal trainer that can help you.  Sometimes some gyms offer a free consultation that at least you can meet with a trainer and get some ideas from them as they can evaluate you in person.  The website will also give you a calorie requirement based on how often you will work out so that can help you too.  Hope that helps and good luck!

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Kristina Crossway


I can answer any questions pertaining to weight loss, strength training, cardio training, lifestyle changes and emotional eating. I have worked with men and women of all ages including children. I've worked with women trying to lose postnatal weight, men and women with injuries and teens/kids needing to lose weight or enhance athletic skills and many more.


Having struggled with weight all my life as well as many health problems such as Lupus and Crohnís disease Iíve researched all my adult life on how to lose weight and keep it off and how to stay healthy when you are sick. I have my own personal training company, KrisCross Training, and Iíve been helping men, women and children get healthy and stay healthy for years. Check out my website,, or my blog

National Academy of Sports Medicine IDEA Health and Fitness Association Sharecare Elite Trainer AllExperts Expert in Strength Training, Womenís Fitness, Aerobics and Living with Obesity


BS in Sports Management-Fitness and Nutrition Track-California University of PA MS in Health and Physical Education-North Georgia College and State University NASM Certified Personal Trainer CPR and AED Certified Venice Nutrition Certified Nutrition Coach

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I have worked with a variety of clients including high school cheerleaders and runners, men and women of all ages, as well as help brides lose weight for their wedding. I've also worked with kids and teens who want to lose weight and become more active in sports.

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