"Being a Physical Therapist and a runner, I knew I needed to work more on my proximal strength and overall flexibility. I am getting all that, and the added benefits of relaxation techniques that foster a feeling of calm and well being. Thanks Sara!"
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|Post- After Baby and Kids|
"I do tons of crunches and still don't have a flat stomach. What am I doing wrong?"
"You probably need a change of routine. An example of a great workout is interval training. What you do is you sprint for 1 min. then lift weights for 2 min., then power walk for 5 min. Repeat the sequence for 30-45 min.. Another great cardio workout is kickboxing because the kicks and punches tone the waist, thighs, buttocks, upper arms, shoulders and back. Also, look at your portion sizes—make sure your meats are no larger than your fist. Keep refined carbohydrates like cookies, muffins, and chips to a minimum, as well as high sodium foods like packaged meats and soups. Instead choose whole grain pastas and breads, lean proteins, veggies, and fruit. Once you lose body fat through an increase in your cardio combined with healthy eating you will start seeing flattening of your stomach." -Sara Holliday
"It's been nearly 4 years since my last pregnancy and I still haven't lost the 30lbs of baby weight. Do I just accept that this is my "new" body?"
"Never give up! There are many women who have the same problem as you. In fact on of my clients had been her heavy weight for 10 years and now is her lowest and healthiest weight yet! Once she decided that she wanted to make a positive lasting change, she did steps to show herself that she was valuable. You can start by moving your body! With as little as 20-30min. exercise a day, you will notice the difference in how you look and feel. Join an exercise group, or commit to workout with a friend. When you commit to exercise with someone else you will be more likely to continue." -Sara Holliday
"Lately, I've noticed my bottom has started to drop. How do I lift my buttocks so that it has the firm, youthful look?"
"I highly recommend walking up hills, climbing stairs, and kickboxing. All three of these exercises tone your thighs and buttocks plus you'll get your heart rate up so you'll burn more calories. Recommendations: Hill workout- Walk up hills for 10 min., Up a flight of Stairs- Work up to 10 times. Kickboxing- Back kicks- 2-5 min. of back kicks on each side repeat for a total of 10 min." -Sara Holliday
"My legs got so big with my pregnancy and I've lost most of the weight, but now I have saddlebags on my thighs. Any suggestions for getting rid of them?"
"Good job for losing most of your baby weight! Excess body fat can accumulate in different areas in our bodies. For women, the most common places are the thighs and buttocks. I would highly recommend assessing your diet. Keep a journal and write as much detail as you can to see your eating patterns. Often we eat out of boredom or stress, and you may be doing this but not noticing. Through keeping a journal you will see areas where you can make changes without feeling deprived, such as eating smaller portions, or less processed foods (such as packaged meats, or refined sugars (such as cookies, chips, or crackers). Changes in your diet will result in less calories consumed which equals less body fat. If you want even quicker results, combine a healthy diet along with exercising a minimum of 3-5 times per week for 30-50 min. you will burn even more calories which equals an even greater reduction in body fat which equals shrinking your saddlebags!" -Sara Holliday
"I've noticed that I have less patience and feel more stressed and am turning to food more and more to calm my nerves which is causing me to gain so much weight. How can I de-stress and stop eating so much and so often?"
"First of all it's great that you realize that you are eating out of stress, because this is the first step towards making positive changes. Now that you realize that you are eating out of stress, replace eating with a healthier behavior. If the kids are with you take a break, go outside and take deep breaths! Or once the kids are asleep call a girlfriend, read a good book, or go for a walk. I also recommend that you don't tempt yourself with unhealthy snack foods around your house. Don't buy snack foods such as chips that are high in calories and fat and are quick to be consumed in times of stress." -Sara Holliday
|Prenatal- During Your Pregnancy|
"I've been a runner all my life, is it safe to continue running throughout my pregnancy?"
"Be sure to consult with your doctor prior to continuing any exercise when you become pregnant. After you have spoke with your doctor, if he/she gives you the thumbs up, you can continue to run as long as it feels comfortable in your body. For many women during the second trimester running begins to feel uncomfortable because the weight of the baby stretches the round ligaments which are used when running. The key is to listen to your body and stop doing anything that doesn't feel right. There are plenty of other options including power walking, swimming, and yoga." -Sara Holliday
"Can I workout when I'm pregnant if I've never worked out before?"
"Be sure to consult with your doctor prior to doing any exercise when you become pregnant. After you have spoke with your doctor, if he/she gives you the thumbs up, you can and should exercise even if you have never worked out before. Studies have shown that women who exercise during their pregnancies typically gain a healthy amount of weight, have less "pregnancy pains", and easier labors. The best time to start is now!" -Sara Holliday
"What kind of exercise do you recommend doing when pregnant?"
"You can continue to do most forms of exercise when you are pregnant. However, I would avoid anything where you could potentially fall such as rollerblading and skiing. My personal favorite exercises during pregnancy are walking, swimming and yoga. Most pregnant women can do all three forms of exercises till the very end of their pregnancies." -Sara Holliday
"What's the best workout to do when I'm pregnant?"
"I am a real prenatal yoga fan. I've personally found that yoga reduced my pregnancy pains, and aided my labor. In fact I had both of my children completely natural, and I credit it to yoga (and my husband, and doula!). My yoga students noticed an increase in muscle tone, little to no pain during their pregnancies, and easier labors as well." -Sara Holliday
***Have a question for me? Email me at email@example.com or leave a comment at my blog www.fitbysara.blog.com .