To Sara of Fit by Sara: “I was just getting back into exercising and I tore the ligaments in my knee! What do you suggest I do to keep on track with my weight loss goals?”
From Sara of Fit by Sara: “Ouch, that is a bummer, injuries are not fun, but you can still lose weight even if you can’t workout. The #1 factor for weight loss is how you eat, so now set your attention to improvements you can make in your diet. Cut back on refined sugars, chips, and processed foods–basically high fat, high calorie, low nutritonal value foods. Increase your veggies and fruits, water intake, and whole grains. Switch from white flour pastas to whole grain/whole wheat breads and pastas. Cut down on sodium, which will make you retain water (and it increases blood pressure) and try out other spices such as garlic powder vs. garlic salt or better yet use fresh garlic. For exercise you can still strengthen your abdominals with abdominal crunches, and you can do upper body workouts with light weights. Just be sure you understand how to lift weights properly so you don’t wind up with another injury! Also the pool is an excellent place to get exercise and take the pressure off of your knee. Ask to see a physical therapist (should be covered by your insurance). He or she will give you exercises to strengthen and stretch your leg so you can get back onto your exercise routine as soon as possible.”
-Sara Holliday
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “What muscles do I need to strengthen in order to improve my posture?”
From Sara of Fit by Sara: ”The answer to good posture is two fold: **First, you need to stretch your pectoralis muscle (chest), since those muscles are usually very tight and pull the shoulders forward. I recommend that if you get massage that you ask the therapist to work on your upper chest. Even if you don’t get body work, you can stretch the chest muscle by clasping your hands behind your back, squeezing your shoulder blades, while lifting your head and chest. You could also go inside a door way. Bend your elbow 90 degrees and place it against the wall, while lunging forward (90 degree angle at the knee) with one foot. Alternate both sides.
**Second, strengthen your rhomboids, and trapezius(upper back, posterior shoulder muscles). Lunging forward with your right foot (90 degree angle w/ lunging knee), using a 3-5 lb. weight (or a canned good!) left hand toward the floor, pull your arm back while squeezing your shoulder blade at your upper back. Do 2 sets of 10-15 reps alternating between right and left sides. Sitting in a chair, fold over as much as possible (belly towards thighs), hands towards the floor, using a 2-5 lb. weight lift your arms up, bend your elbows, and squeezing your upper back muscles, slowly lower your arms and hands towards the floor. Do 2-3 sets of 10-15 reps. Just remember that good posture=a look of confidence which is very attractive. ” - Sara Holliday
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “Since becoming a mom, I just can’t seem to lose my mommy tummy. Do you have any tips to target the mid-section?”
From Sara of Fit by Sara: “You asked about targeting the mid-section…and let me just say that is the most popular question among mom’s! The true secret is eating healthy and exercising. Most women who workout have tight abs, it’s just that you can’t see them because of the abdominal fat and tissue around the muscles. Once weight is lost around the mid section, you’ll start seeing the abs come through. You could do a thousand situps, but it won’t reduce the fat on the abdominal, it will only tighten the muscle underneath. I recommend eating small meals throughout the day (take balance bars, and bananas or other things you enjoy eating along with you in the car), drink lots of water (don’t mistake hunger for thirst! Stay hydrated! Ex: I drink about 4-5 water bottles a day!), do your cardio (4-5 times a week. Ex: 3 times a week cardio intervals including 2-3 lb. weights, and 1-2 times a week walk 30-45 min.).” -Sara Holliday
To Sara of Fit by Sara: “Is there anything I can do to tap into my intuition?”
From Sara of Fit by Sara: “Here are two things I recommend doing to connect with your intuition:”
*Kneel, close your eyes and create a diamond shape at your “third eye”
(the space for intuition). Lower your head to the floor while keeping
your hands in the diamond shape. Inhale in through your nose, as you
exhale out of your nose focus on your third eye space.
*While seated in a comfortable cross legged position gently press your
thumbs into your “third eye” space (the space between your eyes). Chant
“SAT NAM”–”My Innermost Truth”. -Sara Holliday
***Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “I know I need to change my diet. I exercise consistently but I eat poorly, and thus my weight stays the same. I love pasta, what should I eat instead? What are good diet foods?”
From Sara of Fit by Sara: “You’re right, if you’re exercising consistently and not losing excess weight it’s likely to be your diet that needs to change. Now that doesn’t mean that I recommend dieting, it means making minor adjustments to the foods you already eat. Since you’re a pasta lover (so am I!), you can continue to eat it, just change the portions and the type. So chose whole wheat or whole grain angel hair pasta vs. white flour pasta. Use tomato based sauces vs. cream sauce and chose a large portion of veggies, with a smaller portion of pasta. For the meatballs try low-fat turkey meatballs (available in bulk and for lower prices at Costco). The key is to continue to eat food you enjoy, just make the choices healthier by chosing whole wheat vs. white, increasing veggies and green salads w/ low-fat dressings, lean meats, lean cheeses, avacado vs. lots of mayo, tomato vs. cream sauces, etc.”
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “I’ve just started working out again. Is it possible to turn flab to muscle?”
From Sara of Fit by Sara: “Working out, particularly using your own body weight in classes such as yoga in combination with light weights will firm and tone your muscles, however “flab” doesn’t turn to muscle. “Flab” is extra body fat which will decrease with an increase in cardio and healthy “lean” eating habits. So even if you do body toning exercises and firm your muscles, you won’t see the muscle definition until you lose body fat. Once you eat healthier and up your cardio your body fat will reduce and you’ll see the muscle tone.”
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: I’ve always dreamed of having firm, toned arms like Madonna’s. How do I go about this?”
From Sara of Fit by Sara: “More than half of the way your physique looks is due to the way you eat. The leaner your body is, the more you will see muscle tone and definition. Eating “lean” isn’t hard, and it doesn’t mean that you deprive yourself. Eating “lean” means substituting high fat foods with low fat foods, white flours with wheat flours, increasing your veggies and fruits, and decreasing sugary non-nutritional value foods. In fact when you eat “lean” you’ll eat more often, but your portions will be smaller and healthier. In addition to how you eat, implement weights (3-5 lbs. multiple reps work great) and incorporate sports that use your arms and shoulders. For example tennis, volleyball, and my personal favorite- YOGA”.
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “I’ve struggled with hypothyroid (underactive thyroid) for the last 5 years and have trouble losing weight and keeping it off. Do you have any suggestions for weight loss for someone who has hypothyroid?”
From Sara of Fit by Sara: “People are surprised when I say I have hyporthyroid too! Hypothyroid can be stabilized via medication such as thyroxin. Make sure you have your blood tested periodically to keep your thyroid levels in check. Once your thyroid levels are stabilized it should not interfere with your weight loss goals. If your levels are currently stabilized perhaps you need to mix up your exercise routine, try something new, incorporate weights and high tempo intervals. Keep a food journal and notice your eating habits. Substitute unhealthy eating choices with nourishing ones.”
**Have a question for me? Email me at info@fitbysara.com or comment here.
To Sara of Fit by Sara: “I know I should exercise to be fit and healthy for my kids, but I just can’t get motivated to start. I have good intentions when I start my day, but can’t find the time to fit it in at work, and by evening I’m too tired. Any suggestions for me?”
From Sara of Fit by Sara: “It’s not easy to find time to workout, especially if you’re working and have young kids. I suggest two things–workout in the morning first thing. If you wait too long you’ll be tired (like you said). If that doesn’t work, I suggest bringing your lunch and exercising on your lunch break. Make sure to pack a duffle bag with a change of clothes and sneakers. Have the bag in your car at all times. And remember that you need to be healthy in order to take care of your kids and be a good role model!”
**Have a question for me? Email me at info@fitbysara.com or comment here.
