I’m often asked for suggestions about exercises to do indoors.  Now more than ever if you live where there were fires, it’s important to exercise indoors to avoid inhaling the poor air quality. 

Try this simple exercise to tone your buttocks and thighs.

Squat and Back Kick: Stand with your feet shoulder width apart.  Sit back like you’re sitting in a chair.  As you stand up, kick your left leg straight back behind you.  Repeat on that side 10-15 reps then switch sides.  Work up to 3 sets on each leg.

After a week of being evacuated from the fires here in Poway, CA, I have learned so much about what is truly important.  It’s so easy to get caught up in the daily stresses of life, business, etc….but when it comes down to it there is NOTHING more important than our family.  In the week I’ve spent with my two beautiful boys, I’ve been filled with more joy and laughter than I’ve felt over the entire year!  Even though I didn’t know if our house would be standing, I wanted to keep it as stress-free as possible for my boys so we made up games.  One day we went to a mall and my 4 year old son went up and down the escalator with my husband while I helped my toddler learn how to climb up and down stairs. In the week away from our home they matured more than they do in a month.  After my husband installed a generator so we could return home yesterday, my 4 yr. old said, “Thank you so much Daddy, you made my day!  I love my family!  Let’s do a group hug.”  We both sensed my son’s security in being home and back to “normal”.

As I pass my burned neighbors homes, I’m filled with sadness.  In many areas it looks like a war zone.  Yet, everyone moves on filled with being blessed that they have their family and friends safe and together.

Did you know that you can still keep your abs in good shape while you’re pregnant?  The best part is, you don’t even need to do a single sit up.  I’ve found that prenatal yoga is excellent for maintaining and even improving muscle tone and strength.  Yoga of any type uses the “core” muscles or abdominals to maintain good posture, body alignment, and strength for key yoga poses.  Other benefits of prenatal yoga include easier labor, less muscle pain and a deeper connection to your baby.

For information about prenatal yoga visit: http://fitbysara.com/prenatal-yoga.php

Believe me, I know how busy life can be.  We’re so busy that many of us eat while on the go.  The problem with eating on the go is were not conscious of the taste nore when we’ve had enough.  Thus, if you have to eat while on the go I recommend that you pack small portions in baggies.  I personally pack a couple handfuls of almonds or walnuts mixed with raisins, a couple handfuls of cereal, or an energy bar like “Balance Bar” or “Cliff Bar” or “Kashi Go Lean”.  When you have set portions you’ll eat just the right amount.  Simple changes like this can have a great impact towards your weight loss goals.

One BIG reason to get motivated to exercise is that it can actually make your labor easier.  The reason why is because exercise gives you the strength, energy, and endurance to endure your labor.  If you do prenatal yoga you will also have the added benefit of learning postures that open up the pelvis as well as breathing to reduce anxiety.

For more information about prenatal yoga visit: http://fitbysara.com/prenatal-yoga.php

I get so many questions about what to do about the tummy fat after having a baby.  Many women say they have rolls of “skin” or “fat”.  First determine if the rolls are fat or if they’re skin.  When you’re pregnant your belly has to stretch a lot…especially if you’re pregnant with twins and or you gained a bunch of extra weight.  This stretching of the skin can lead to excess skin which will shrink with time, but there is a possiblity that it won’t fully return to pre-pregnancy state.  If it’s body fat you wish to lose, you can get back to your pre-pregnancy body…even better!  It takes exercising consistently along with moderations in portion sizes and typically an increase in healthier food choices.  The first step is to get moving.  Something is better than nothing.  Start with 10-15 min. a day and work your way up.  Also, look in your cupboards and see what you can add (like whole wheat pastas and whole grain cereals) and subtract (cookies, and chips).

Life alone can be stressful, and when you’re pregnant, there are additonal stressors.  It’s important that you are as stress-free as possible to ensure the best health for you and your baby.  Try this simple exercise to release stress in your neck, shoulders, and spine.

Exercise to release stress in your neck and shoulders: In a comfortable seated position interlace your fingers and place them at the base of your head.  Tuck your chin towards your chest, elbows pointed towards the floor.  As you inhale press your head into your hands, as you exhale release.  Repeat the “head press” 5 times.  After the 5th time allow your head to rest down and feel your spine opening.  Take 4 deep breathes.  Release your hands and slowly bring your head up.  Notice the release of tension in your body.

You already know that in order to lose weight you have to exercise consistently and eat healthy.  But did you know that you’re more likely to stick with an exercise program if you’re working out with a friend or a group?  If you don’t have a friend in your area, a group is a great way to meet friends as well as be held accountable.  If you have a group that you consistently meet with, they will get to know you and everyone will ask where you are when you don’t come to class.  If you’ve just had a baby, stroller workouts are really popular.  Just google “stroller workout class” to find a class in your area. 

When you’re pregnant you may wonder what exercises you can do to tone your buttocks.  Try these simple exercises below to firm and tone your buttocks and upper thighs.  You can continue to do these exercises after you have your baby too!

Exercise one: Straight leg lift–Stand facing the back of a chair with your feet shoulder width a part approximately 2 feet away from the chair.  While holding onto the back of the chair extend your left leg straight back so your toe is touching the ground.  While you lift your left leg tighten your buttocks.  Keep your hips forward so you feel the muscles contracting in your low back and buttocks.  Repeat the lift 10-15 reps and switch sides. 

Exercise two: Hamstring Curl–On the next set bring your left heal towards your buttocks.  As you bring your heal towards your buttocks tighten your hamstring muscles (i.e. the back of your thigh) and buttocks.  Repeat the hamstring curl 10-15 reps, and then repeat on the other leg. 

Work up to 3 sets of straight leg lifts and hamstring curls.  Alternate each set with straight leg lifts and hamstring curls.

New moms often email me that they are overwhelmed with little time or energy to devote to exercising.  They want to know what exercises are most effective to tone the tummy in the shortest amount of time.  The best exercises are not what you’d think…it’s not doing hundreds of crunches.  What you want to do is burn a lot of calories so you lose the body fat.  Intervals of kickboxing really get the heartrate up and at the same time tone the waist, buttocks and thighs.  Work up to 5 minutes of front kicks, 5 min. of side kicks, and 5 min. of back kicks for a total of 15 min..  If you have extra time you can repeat the sequence for a 30 min. fat burning workout! 

For great variety checkout my 30 min. power-packed workout DVD, Postnatal Total Body Toning (click here: http://fitbysara.com/postnatal-toning.php )