To Sara of Fit by Sara: “I’ve lost weight, but still have excess fat on my abs.  What do you suggest is the best abdominal exercise to flatten it?”

From Sara of Fit by Sara: “Abdominal exercises such as crunches will tone the muscle under the fat but won’t flatten your stomach.  The best way to flatten your abs is to continue to eat healthy and to do a combo of cardio (30-45 min. 3-5 X per week) and light weights (2-5 lbs. 2-3 X per week).  Cardio will boost your heart rate and result in calories burn, and weights will increase your lean muscle mass so you burn more calories at rest.  The ultimate result= more calories burned=less body fat=flat abdominals.”

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

To Sara of Fit by Sara: “What exercise do you recommend I do to get the quickest results?”

From Sara of Fit by Sara: “My #1 recommendation to getting the best results is to find exercise that you enjoy doing so you do it on a consistent basis.  Consistency is key.  If you’re consistent you’ll get great results AND maintain them.  For quick results vary your routine.  Combinations of exercises work well at increasing heart rate and uping calorie burn.  For example, walking at a fast pace followed by intervals of sprints or “boxing shuffle”.  Or power walking followed by an interval of push-ups.  So the 2 key tips are to 1. find exercise you enjoy and be consistent 2. Keep it fresh.  Mix up your routine w/ interval training.”

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

To Sara of Fit by Sara: “I just started taking yoga classes and I love them!  In fact, I’m quite the yoga addict!  How often do you recommend that I do yoga to feel and look my best?”

From Sara of Fit by Sara: “That’s great that you love yoga.  You must have a good teacher, since a good teacher makes all the difference.  I recommend that you do yoga as much as you’d like.  Since yoga is low impact on your body you can do it every day if you wanted too.  Ever “body” is different, so continue to do yoga as often as you like, as long as you feel good in your body.  Typically I personally do yoga 4-5 x per week and continue to meditate on the days that I don’t do yoga.”

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

To Sara of Fit by Sara: “Do you have any workout ideas for great “butt toners”?

From Sara of Fit by Sara: “Two great workouts to tone your buttucks and thighs is hill walking or the stairs.  If you live in a hilly neighborhood like I do, you’re in luck.  Start incorporating walking lunges up the hills and you’ll really feel the burn. (**see below for proper form).  Another great toning workout is to do stairs.  Skip every other step, followed by every step.  Work up to 15 min..  You’ll definitely feel the burn and like the results!”

**A proper lunge is done by taking one step forward (about 3-4 feet in front of your back leg.  Keep your weight on your back leg, head up shoulders back.  Make sure your knee never goes past your front toe.

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

To Sara of Fit by Sara: “I know I need to do more cardio to lose weight.  I love yoga but don’t feel it’s a real calorie burning workout.  What do you suggest I do instead?”

From Sara of Fit by Sara: “My guess is you haven’t found a really good yoga class, because yoga is an incredible workout!  My clients have seen how yoga literally transformed their bodies.  In just one month two of my clients lost 2 dress sizes from including yoga into their workout regimen just 2 x per week!  Yoga can boost your heart rate, burn a lot of calories, plus it lenghtens, tones and defines your muscles.  I say try a few different classes–feel the burn, the drips of sweat, and love your results!”

Got a question for me?  Email me at info@fitbysara.com or comment here.

To Sara of Fit by Sara: “I have hardly anytime to workout.  The most I have is an hour 3-4 times per week.  What do you recommend I do in an hour?”

From Sara of Fit by Sara: “An hour 3-4 times per week is all you need to get in a great fat burning, total toning workout!  For ultimate results I recommend interval training.  Interval training is when you do 3-5 min. of high tensity exercise followed by 5-10 min. of lower intensity exercise.  For example you could do 3-5 min. of a basketball shuffle followed by 5-10 min. of a light weight (2-3 lb.) upper body workout.  Repeat with different intervals such as a sprint followed by another upper body workout for  a total 30-35 min. of intervals then conclude your session with 25-30 min. of yoga.  The results are fantastic…a lean, long body!” 

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

To Sara of Fit by Sara: “I can’t get motivated to workout in this heat!  Do  you have any tips to get in a good workout when it’s hot?”

From Sara of Fit by Sara: “Your right, it can be really hard to get motivated when it’s hot.  I’ve found two great workouts to beat the heat.  1. Swimming.  Now if you don’t care for swimming laps you can get a great workout from doing water aerobics.  The water provides great resistence.  Take a few classes at a local YMCA or fitness facility and you’ll learn the moves and can do them in your own pool (if you’re lucky to have one!).  2. Workout in the evening.  After the sun goes down it usually cools down several degrees.  Even if it’s still warm at least you won’t feel the sun “baking” on your skin.  Tonight I put my boombox in the garage and worked out to upbeat music from 8:30-9:35 p.m..  Afterwards I even felt motivated to get some work done!

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

To Sara of Fit by Sara: “I know I’m supposed to drink more water, but when I started drinking more water I gained a couple of pounds.  Now I’m not sure what to do.  Any advice?”

From Sara of Fit by Sara: “It’s very unlikely that your weight gain was caused from drinking more water, however there is such a thing as “water weight”.  Water weight happens when we carry excess fluids in our bodies.  So for example when women are about to menstrate we typically carry more water in our bodies and thus feel “bloated”.  This “water weight” is temporary and will go away after a few days.  There can be other reasons that we retain water such as from consuming high sodium foods.  However, drinking plenty of water helps to flush our bodies from toxins and hydrates us to help us ultimately be at our healthiest weight.  The recommended amount of water for a non-active healthy person is 6-8, 8 ounce glasses of water a day and more if you’re active because you’ll prespire.  So have no fear, drink plenty of water my dear!”

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

To Sara: “I know that salads are good for me, but the salads I like are covered in high fat creamy dressings like ceasar dressing.  Do you know of a good tasting low-fat salad dressing?”

From Sara of Fit by Sara: “You’re right, salad dressing is important because some salad dressings make a meal very high in fat and calories.  My favorite dressing is both low-fat and tastes great.  I use Four Seasons Italian Seasoning Packets and mix them w/ the required oil, water, and vinegar (the container comes w/ the packet, and you can buy refills after the first use).  I choose olive oil and balsalmic vinegar for my oil and vinegar.  It really tastes delicious and is great on veggies and whole wheat pasta too.  The best part is you know exactly what is going into your dressing and you chose the amount you want to have.  Enjoy a great salad without any guilt.”

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

To Sara of Fit by Sara: “I know I’m supposed to drink a lot of water, but does it matter if I drink tea and juice instead?”

From Sara of Fit by Sara: “It’s essential that we drink plenty of water because we are made up of nearly 80% water and we need to keep our bodies hydrated.  When we become de-hydrated we become low on energy and can wrongly believe that we are hungry instead of thirsty.  Tea is a diuretic which means it absorbs water in your body and further dehydrates you, and juice is full of natural sugar.  The best choice is water.  Once you get used to drinking water your body will crave it.”

Have a question for me?  Email me at info@fitbysara.com and visit: www.fitbysara.com.