To Sara of Fit by Sara: “I have a bunch of fitness magazines, and each claim the exercises will give great results.  So far I haven’t noticed much improvement.  Am I doing something wrong, or are the exercises in magazines as effective as they say they are?”

From Fit by Sara: “Most exercises if done consistently will give you some kind of result, however the ones in the magazines often portray fitness experts vs. people who just started exercising.  This can be a misconception because it can lead people to believe they will look like the women shown demonstrating the exercises.  Also, I’ve noticed the exercises in magazines are often unclear, missing key form points as well as photo images to guide users properly.  I recommend taking an exercise class at your gym and or buying a few recommended fitness DVD’s so you can see and hear how to do exercises vs. figuring out how to do the exercises from a magazine.”  -Sara Holliday MFT, CPT 

**Have a question for me?  Email me at info@fitbysara.com or leave a comment here.

To Fit by Sara: “I’ve never been consistent about exercise and now I’m 6 mo. pregnant and feeling like a blob, but I’m not sure if it’s too late to start exercising.  If you think it’s ok, any suggestions on what I should try?”

From Fit by Sara: “First and foremost check with your doctor.  If he or she gives you the thumbs up to exercise, you definitely can and should!  Exercise will help you feel better physically and mentally.  It can alleviate discomforts caused by pregnancy (and “blog” feelings you’re experiencing).  Start by taking short 10 min. walks and slowly work your way up to 30-45 min.  Walking is something you can do till the end of most pregnancies.  You can also look into prenatal yoga classes, and indoor swimming.  You’ll be so glad you exercised since exercise has been linked to less pregnancy discomfort, easier labors and quicker bounce back after baby is born.” -Sara Holliday, MFT, CPT

**Have a question for me? Email me at info@fitbysara.com or leave a comment here.

To Fit by Sara: “I lost about 20 lbs.  of baby weight with just 5 more to go, but have a bunch of extra skin around my middle.  Will it ever go away, or am I going to be stuck with this extra skin?  Any tips to get rid of it?”

From Fit by Sara: “Congrats on your weitght loss!  Just 5 more to go is a big accomplishment.  Your extra skin dilema is shared by many moms.  When we get pregnant the skin on our bellys has to stretch.  For some of us the skin on our bellys will mostly go back, but for others the skin may never go back.  Often moms who put on a lot of extra weight during pregnancy have more challenges w/ having extra skin after significant weight loss.  However, if the excess”skin” has some body fat, it can shrink with consitent cardio and healthy eating.  If you have reached your ideal body weight/body fat percentage and your extra skin is not disappearing after several months (approx. 6mo.-1 yr.), it will unlikely disappear.  At this time you can either tell yourself that it’s a “bad of honor” for having your children, or if it really bothers you, you can opt to get surgery to remove the excess skin.” -Sara Holliday MFT, CPT

***Have a question for me?  Email me at info@fitbysara.com or leave a comment.

To Fit by Sara: “I have had 2 babes, the oldest 3, the youngest 19 months…I have had a total of 5 c-section/abdominal surgeries…the last 2 in February. I now have the clearance from my docs to do whatever I want…ANY activity level, any diet/healthy eating plan, whatever I need to do to get my weight down and feel comfy in my own body again. Here is my problem: my abs. I carry EVERYTHING in the middle. One big fat spare tire. I had an abdominal separation, which was repaired as a bonus to my last surgery (guess they felt guilty about all they had put me through ) I’d like to get my midsection to shrink, and start LOOKING like a midsection again. I know that I can’t get rid of the stretchmarks, and may never get rid of ALL of the loose skin, BUT I need some guidance…I want to do the RIGHT abdominal workout…I have heard that after having an abdominal separation, you are supposed to work certain parts of your abdomen before others?? I don’t quite understand it, and I definitely don’t know HOW to do it! Do you have any advice? Is there an ab workout that you recommend for someone like me??”

From Fit by Sara: “First of all you are not alone in the quest to get rid of the non-baby belly, in fact there are thousands of moms with the exact same concern! The first thing you need to think about is taking “baby steps”. For example, the first step is to get moving! Doing abdominal crunches will NOT get rid of your body fat. Exercising/ getting your heart rate up along with healthy eating will. Now that you got the thumbs up from your doctor to workout, do your first baby step. Start off with walking 10 min. a day for the first week. The second week work up to 20, then 30 then eventually 40 min. 3-5 X per week. Keep a food journal for a week and notice times when you’re eating out of stress or boredom vs. when you’re really hungry. Once you notice your pattern, get out of the house, call a girlfriend…anything positive that won’t pack on the pounds. Also make small changes–increase your water intake, eat more often yet smaller portions, substitute white flour foods with whole grain, and eat high fat, high sugar foods in moderation. Once you are consistent with your exercise and eating healthy you will lose body fat which will equal a smaller mid section.
         To strengthen your abdominals lay with your back on the floor and your legs up on a chair. Make sure your knees are on the edge of your chair (this will isolate your abdominals, and put less resistance on your surgery sites). Place your hands behind your head or crossed on your chest. Before you begin your ab crunch, focus on pressing your low back into the floor. Slowly lift your chest to the point of feeling your abdominals tightening (meaning barely off the floor). Repeat 10-15 reps rest and repeat. Remember abdominal exercises will strengthen your abs but won’t get rid of your body fat! Keep up the cardio and healthy eating and you’ll likely be happy to notice results everywhere. Just be easy on yourself since lasting changes take time!” -Sara Holliday MFT, CPT

***Have a question for me?  Email me at info@fitbysara.com or leave a comment here.

To Sara of Fit by Sara: “I’m in my third trimester of my second pregnancy and have been really bad about exercising.  Now I’m at the end of my pregnancy, and I KNOW I’ll feel better if I get up and get moving, but I just don’t have the motivation.  Any tips?”

From Sara of Fit by Sara: “The third trimester of pregnancy can be a challenging time to get motivated to exercise because your belly is bigger and you may be more uncomfortable.  However, walking, swimming and prenatal yoga can really help you feel better by releasing muscle tension and reducing stress.  The key to getting motivated is to remind yourself of how good you will feel AFTER you exercise!  You’ll likely experience less physical discomfort and get a boost in energy.  Still needing motivation?  How about trying a prenatal yoga class!  You would connect with other “momma’s to be” while stretching and connecting to your baby.  Still not convinced?  Check out a prenatal yoga dvd!  This way you can exercise in the comforts of your own home.   I produced a prenatal yoga dvd catered to the third trimester of pregnancy (I was filmed just 2 weeks prior to my 2nd child’s delivery).  You can preview it here: http://fitbysara.com/third-trimester-prenatal-workout-program.php.  Now is no better time to get up and get moving!” -Sara Holliday MFT, CPT

***Have a question for me?  Email me at info@fitbysara.com or leave a comment.

To Sara of Fit by Sara: ”I am the early stages of pregnancy (1 month) and my current workout plan includes walking on the treadmill at a 5.2 speed for 30mins. do i need to stop this as it may harm the baby?”

From Sara of Fit by Sara: “First I would consult with your doctor about any exercise program.  As long as you have a healthy pregnancy and your doc gives you the thumbs up you are good to go and can continue to do exercises you’ve done prior to getting pregnant. Walking is an excellent choice to do before, during, and after pregnancy.  The key is to listen to your body, and reduce the speed and/or hill instensity as your pregnancy progresses (your body will let you know!).  If you ever feel out of breath, dizzy, or overheated take a break and have water.  Be sure to stay hydrated during your workout.  

 Stay active as long as you can…you’ll be glad you did because it can lead to an easier pregnancy (less aches and pains), easier labor (shorter time), and quicker bounce back (less baby weight to lose).  Besides walking, other great exercises for pregnancy are prenatal yoga (visit my website for pre and postnatal dvds) and walking.” -Sara Holliday, MFT, CPT

**Have a question for me? Email me at info@fitbysara.com or leave a comment.

To Sara of Fit by Sara: “I read your post about yoga for low back pain.  What specific yoga postures do you recommend to relieve low back pain?”

From Sara of Fit by Sara: “There are many great postures to release tension in the low back, many of which lengthen the hamstrings and thus reduce tension on the low back.   A great foundation posture, downward dog is excellent for stretching and lengthening the muscles in the buttocks and hamstrings.  Try this simple move–In the downward dog position, bend your knees towards the ground on the inhale, than as you exhale extend your legs as straight as possible while pressing your chest and shoulders towards the floor.  Repeat 5 times, and notice the release in your hamstrings.  An example of a posture that releases low back pressure is the “cat and cow”.  On all fours inhale sway your back and look up.  As you exhale pull your belly button towards your spine and look down.  Repeat several times.  You can also do this move while taking a shower.  The added heat will losen up your back even more.  To modify the move for your shower, place your hands on your upper thighs–repeat the move as you would on the floor while allowing the water to fall on your low back.” -Sara Holliday, MFT, CPT

**Have a question for me? Email me at info@fitbysara.com .

To Sara of Fit by Sara: “I regularly experience a stiff, sore lower back.  I’ve been told by my doctor that I should try yoga.  I’m a little afraid too, because i don’t want to make it worse.  What do you suggest?”

From Sara of Fit by Sara: “I agree with your doctor, yoga is an excellent way to reduce stiffness in your low back.  My guess is the back of your upper thighs (a.k.a hamstrings) are really tight.  When your hamstrings are really tight it triggers stiffness/muscle soreness in the buttocks and low back.  A regular practice of gentle yoga will lengthen your muscles and thus release the tension in your hamstrings and low back.  Prior to starting a yoga program be sure to talk to the yoga facilitator about your low back pain, and ask to be directed to a gentle yoga class with an instructor who has specific knowledge with this area.  Many studios now provide specific classes geared towards releasing the low back.   Besides releasing low back pain, I have a good feeling you’ll enjoy the many benefits of yoga as well– a calm, peaceful body, mind and soul!” -Sara Holliday, MFT, CPT

**Have a question for me?  Email me at info@fitbysara.com

To Sara of Fit by Sara: “I know I need to eat more healthy snacks in between meals, but am in need of HEALTHY snack ideas that actually taste good.  What do you suggest?”

From Sara of Fit by Sara: “You’re right eating healthy snacks between meals will keep your body “fueled” so you have the energy and mood to keep going throughout your day.  Some delicious healthy snack options are- whole wheat pretzel sticks with natural peanut butter, apple with low-fat mozerella cheese, almonds with dark chocolate chips, and raisins with walnuts.  Enjoy!” -Sara Holliday, MFT CPT

**Have a question for me?  Email me at info@fitbysara.com or leave a comment.

To Sara of Fit by Sara- “I’m a mom of 3, and I’m out of ideas for a quick healthy dinner we all can enjoy.  What do you suggest?”

From Sara of Fit by Sara- “One of my family’s favorite meals is my homemade turkey and bean tostadas.  I cook up extra lean turkey meat in a skillet with a touch of olive oil, garlic powder, salsa, pepper, salt, and a can of drained black beans.  Next I heat up corn tostada shells and melt shredded mozerella cheese in the microwave. Then I smoother the cheesey tostada shell with fresh avocado.  After the avocado, I top it with mixed green lettuce, the turkey bean mixture and a little more shredded cheese.  The result is a filling, healthy meal that takes less than 20 minutes.  The best part is your whole family will enjoy it!” -Sara Holliday, MFT, CPT

**Have a question for me?  Email me at info@fitbysara.com or leave a comment.