Dear Cinderalla


Way-back Wednesday


Way-back Wednesday is about what I used to do versus what I do know. Who I used to be versus who I am now. How I used to be with my time versus how I am now. What I used to eat versus what I eat now. How I used to think versus how I think now. This beautiful shoe with sparkly glitter is what I used to spend my money on. But now that I have committed myself to a healthier way of living this is what I invest in now. Same glitter, different shoe with a higher purpose and more long lasting benefits!


But……With so many different kinds of shoes out there, how do you know which is best for what?

If you have ever used a Beachbody program where Tony Horton is the coach, you know he says more than once to be sure you are wearing cross training shoes and not running shoes. You might be wondering why cross training shoes? Why can’t I just wear my walking or running shoes? What is the difference between cross trainers and the others? Well, let’s get educated together.

After some research it was discovered that cross training shoes were created in the 1990’s for athletes who plan to participate in a variety of sports. Cross training shoes give you more lateral and forward movement, and provide overall protection during multiple activities. And if you have done any of the Beachbody programs, you know all about lateral and forward movements (insert sweatie selfie of me trying to catch my breath and look cute here!!!). Cross trainers can be used for running as well, because their extra padding will help runners avoid injury during exercise.

Running shoes are not good because they do not have good lateral support. You want a training shoe made for basically any exercise on a hard surface that involves side-to-side movement so you do not roll an ankle. The flexible groves in the soles are good with transitioning during quick pivot moves. The soles act like a slinky by helping to put an extra spring in your step.

Cross-training is basically any exercise on a hard surface that involves side-to-side movement and gives you a full body workout by utilizing several muscle groups at one time.

Running shoes are built completely differently from walking shoes and cross trainers, so when decided on a shoe, it is important to be specific in your choice. Choose a shoe based on what activity you like to do the best. According to Christina Frank of WebMD, “Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact.”

Tips on buying the right shoe:

Pay attention to your arch because it can greatly affect your athletic performance. There are three main types of arch: normal, flat and high. Buy shoes according to your needs. Seek the help of a professional or a store that has staff trained to assist you based on your specific needs.

Pay attention to the shoe’s construction. A shoe’s bottom, or outsole, will provide the most cushion during your exercise routine by acting as a shock absorber. Look for shoes with strong outsoles that won’t deteriorate after a few months. The upper portion of the shoe can be leather or synthetic mesh. Leather provides more support, while synthetic mesh is more breathable. If you are participating in activities that involve side to side movement, then you should look for cross trainers with thick and wide soles to help you maintain stability and support during your Beach Body workouts.

Pay close attention to the fit of the shoe and its comfort.   Don’t focus too much about vanity or the look of the shoe. Of course we want to look fly in our workout kicks at all times however purchasing a shoe because of how it looks is the easiest way to get injured.   Your focus should be cushioning, flexibility and ankle support. Walk around the store with both shoes on and be aware of the return policy in the event those shoes do not meet your needs. Many stores that specialize in shoes are more than willing to return or exchange in attempt to help you find the perfect pair for your feet.

When trying on shoes check for their flexibility by rocking your feet back and forth in the shoes. If you feel pressure or any kind of pinching during this, then take the shoes off and try another pair. Shoes that pinch will cause you to have a reduction in circulation during your exercise routine, and will make your routine painful. Always lace up the shoe as you would when you exercise, and then lay your foot flat on the floor. Press downward firmly to keep the shoe from sliding, and then try to slide your foot. If the shoe slips, then its traction isn’t up to par, and you should try a different shoe. Cross trainers should provide security and stability, and shouldn’t slip. Also, make sure you have at least ¼ of an inch of space between your toes and the front of the shoes.

Common brands for cross training shoes are:

  1. Nike Cross Trainers
  2. New Balance Cross Trainers
  3. Reebok Cross Training Shoes
  4. Sketchers Cross Training Shoes
  5. Cross Trainers from Under Armour

As your fitness coach, we do not endorse one shoe or brand over another. We just want you to be educated enough to explore what shoe works best for you to help avoid injury and maximize your results.


Move over Cinderella…..we’ve got way cuter shoes that happen to have glitter too!!!



Speak Your Mind


Montoyia McGowan, LCSW
(901) 273-3485

Free 15 Minute Consultation

Located in "The Union Centre Building",
1331 Union Ave Suite 1003
Union Centre Memphis, TN 38104

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