“HEY SAM:  How do you manage your daily nutrition, and are there any websites or programs that you think are good for tracking your daily calories and meals?”  —Matt, San Diego

Because of Resolution #2, I’ve necessarily been approaching different ways of to getting a handle on my daily nutrition. To lose a pound of body fat per week by June 20, I need to shave 800 calories off my daily 3,800 caloric number.

Today, my friend Eric told me about MyNetDiary which easily tracks your nutrition, with easily navigated pages free from banner ads, for about $5 a month. They make an integrated iPhone application that syncs with your online diary automatically, too.

So far, I’m hooked.

HEY SAM—How often should your trainer check his iPhone and send text messages during a workout session?  I see it so often at Gold’s that it’s funny. People are paying good money for a personal trainer, yet the trainer spends his time checking text messages and email on his Blackberry or iPhone —even sending texts or returning calls. Amazing. —Evan, West Hollywood

I think the guiding principle is that  you ought to have his full (not necessarily undivided) attention.

For a trainer—like all independent contractors—the mobile phone is the lifeline to his business.  I’ll bet that Jack LaLanne would say that a trainer should not bring his cell phone onto the gym floor, lest it becomes a distraction. In the spirit of full disclosure, I always have my cell phone with me in case I receive a cancellation.

I say “not necessarily undivided” attention because my experience as a trainer has taught me to focus on several simultaneous visual and auditory phenomena at once.  For example, while someone exercises under my supervision, I’m also monitoring their breathing, observing how steadily they’re moving the weights, looking for a full range of motion, correcting their form, counting, (and more).  In other words, if your trainer’s attention is divided, it should be divided for a purpose that serves you as a client during your session.

If a trainer is actually Twittering, or sending e-mails and text messages during your session, I think it’s grounds to fire him/her. (I’m not including circumstances such as life or death, or major emergencies, but there’s really no valid reason for your trainer to be texting while on the job). That’s what breaks are for.

Also, keep in mind that a cell phone can be used as a tool during your workout.  I use the iPhone’s stopwatch application with clients while they perform timed exercises—a perfectly legitimate purpose.

Hey Sam: Do you have a good exercise to get rid of fat on top of the knees? —Jennifer, Orlando, Fla.

You can’t really spot reduce the fatty tissue on the top of the knees. I would recommend strengthening the underlying muscle tissue and connective tissue by doing leg extensions once or twice per week with a heavy enough weight that you can manage 3-4 sets and 12-15 repetitions.  This will build stronger, more attractive quadriceps (the muscle directly above the knee).  To reduce fatty tissue, you will need to follow a program of cardiovascular exercise combined with a proper meal plan. More information after the jump.

I just finished the book “Skinny Bitch” and am thinking about going organic or vegan. What do you think? —Claire, Torrance

For readers who don’t know, Skinny Bitch is a best-selling diet book in the U.K. and U.S. known for its “in your face” tone (hence the title). Victoria Beckham is widely credited for making the book a hit, as she was photographed with a copy in Los Angeles. The book’s authors, Rory Freedman and Kim Barnouin, advocate a strict vegetarian or vegan diet—free from caffeine, refined sugar, and aspartame—as the key to maintaining one’s weight. They also discuss the horrors of animal cruelty and factory farming.

My friend Susan is thinking about buying a “Parabody” home gym.  Do you have any recommendations regarding this or other brands of home gyms?  —Bob, Silverlake, CA

When it comes to weight machines for home gyms or light commercial use, Hoist Fitness does a great job. One of the big considerations on weight machines are shipping costs, and Hoist is located in San Diego. Not sure what Susan’s budget is for the gym, but this unit by Hoist does all of what the Parabody unit does, and more.